BUILD MUSCLE • BURN FAT • NO BULLSHIT!
THE WORLD’S
TRAINING
312 Muscle Form+Function By Stephen E. Alway, PhD, FACSM
358 Extreme Muscle Enhancement
By Carlon M. Colker, MD, FACN
366 Iron Mike ‘The Liberator’ By Mike Liberatore NEW!
372 The Predator By Kai Greene
378 The True Victor By Victor Martinez
382 Lee Priest Confirmed! By Lee Priest
388 Mass With Class By Branch Warren
396 Telling It Like It Is By Shawn Ray NEW!
404 Branden Ray: Road To The USAs By Branden Ray
408 The Big Bad Wolf: The People’s Choice
By Dennis Wolf
412 Erik ‘The House’ Fankhouser By Erik Fankhouser
416 National Hero By Evan Centopani
420 The Pro Creator By Hany Rambod
424 Contest Guru By Chad Nicholls
428 Trainer of Champions By Charles Glass
RETURN
OF THE
RUHLER!
226
MD 22
BIGGEST
BODYBUILDIN
MAGAZINE! G
Vo l u m e 4 6 , N u m b e r 4 , A p r i l 2 0 0 9
NUTRITION & PERFORMANCE
104 Research: Training By Steve Blechman & Thomas Fahey, EdD
138 Research: Supplements By Steve Blechman & Thomas Fahey, EdD
148 Research: Nutrition By Steve Blechman & Thomas Fahey, EdD
190 Nutrition Performance Low-Sodium Diets Enhance Nitric
Oxide And Enhances Vasodilation By Robbie Durand, MA
192 Supplement Performance 3,5 Tri-Thyroid Increases
Uncoupling Proteins By Robbie Durand, MA
198 Sports Supplement Review BetaStaxTM: More Powerful
than Ephedra? By Robbie Durand, MA
352 MuscleTech Research Report
FAT LOSS
116 Research: Fat Loss By Steve Blechman & Thomas Fahey, EdD
182 Fat Attack Usnic Acid And Other Uncouplers For Fat
Loss: Safety And Toxicity By Dan Gwartney, MD
DRUGS
158 Research: Drugs By Steve Blechman & Thomas Fahey, EdD
178 Future Pharmacy By Douglas S. Kalman, PhD, RD, FACN
298 Testosterone Anabolic Steroids: Drug Abuse and
Pathology: The Latest Research By Dan Gwartney, MD
334 Anabolic Research Update By William Llewellyn
338 Anabolic Edge By Jose Antonio, PhD
342 The Anabolic Freak By David Palumbo
362 Busted! Legal Q&A By Rick Collins, JD
HEALTH & PERFORMANCE
126 Research: Health & Performance By Steve Blechman &
Thomas Fahey, EdD
168 Research: Sex By Steve Blechman & Thomas Fahey, EdD
194 Muscle Growth Update By Robbie Durand, MA NEW!
308 Bodybuilding Science What’s Best For Increasing
Muscle Mass and Strength: Linear or Reverse Linear
Training Programs? By Robbie Durand, MA
324 No Juice Bodybuilding By Eric Broser
NEW! With Layne Norton
354 Ask The Doc By Victor Prisk, MD NEW!
www.musculardevelopment.com April 2009
 GEORGE BIG LOU MARK
FARAH’S UNCHAINED OF A
UNTOLD AFTER 30 CHAMPION!
STORY! 276 YEARS! 214 260

MD’S INSIDE STACK TIMEA

24 Editor’s Letter By Steve Blechman IS BACK!
28 Mail Room Where Our Readers Rave & Rant 288
32 Who’s Hot! By Mike Yurkovic
40 MD People
52 The Romano Factor By John Romano
68 musculardevelopment.com By Gregg Valentino
82 Flex Critique By Flex Wheeler NEW!
288 Major Distraction By John Romano
318 Ramblin’ Freak By Gregg Valentino
436 Web Directory
438 Hot Shoppe By Angela T. Frizalone
440 MD Marketplace By Angela T. Frizalone & Manda Machado
470 The Last Word By John Romano

FEATURES ED NUNN’S
LOADED
206 CYBER WARS: Is Dexter Jackson Destined To Be GUNS 244
A One-Time Mr. Olympia? BY RON HARRIS

214 LOU FERRIGNO: AFTER 30 YEARS, BIG LOU IS FREE

TO TALK BY JOHN ROMANO
226 RETURN OF THE RUHLER: MARKUS RUHL
BY RON HARRIS
244 BICEPS LIKE NUNN OTHER Super-Heavyweight
and Overall Nationals Champ Ed Nunn Has Some
High-Caliber Guns BY RON HARRIS
260 MARK OF A CHAMPION Mark Alvisi Is Next In Line
For Stardom BY RON HARRIS
276 GEORGE ‘BULLETPROOF’ FARAH From Death’s Door
To Success In The Pros: The Story He’s Never Told Before
BY FLEX WHEELER

April 2009 www.musculardevelopment.com MD 23

 editor’s letter
By Steve Blechman Publisher & Editor-in-Chief
BIG LOU
BREAKS
OUT!
I am so pleased and honored
this month to have ‘Big Lou’
Ferrigno gracing our cover! For
nearly 30 years, this bodybuild-
ing icon, TV and movie star—
second only in notoriety to
Arnold Schwarzenegger in our
world— has been off-limits to
most of our industry because of
his contractual obligations to
Weider— and even they haven’t
featured Lou on a magazine
cover since 1994! I can’t believe
that this bodybuilding legend—
the biggest to ever compete in
the Olympia— has been off the
market for so long! You can’t
imagine how happy I was when
John Romano came up to me
and said, “Hey boss, how about we run a feature with
Lou Ferrigno?” Are you kidding? If he could do that, I’d
give Lou the cover! The rest is history.
On page 214, Lou talks about how he started his body-
building career, the early years with Arnold, moving on
to TV and starring in long-running shows such as “The
Incredible Hulk” and “The King of Queens,” as well as his
roles in major motion pictures, including his newly-
released romantic comedy, “I Love You, Man,” starring
Paul Rudd, Jason Segel, Jaime Pressly and Rashida
Jones. So far Lou’s performance has gotten rave
reviews!
His mainstream celebrity aside, Lou will always be
thought of first and foremost as a bodybuilder who, at
24 MD
age 42 in the early ’90s, made a
remarkable comeback after being
gone from the competitive arena
for 17 years. The monster who
came back from the ’70s was def-
initely not a ’70s bodybuilder! He
was, even by today’s standards,
from another world. Lou is so far
the only bodybuilder to ever
compete in the Olympia at over
300 pounds! The transformation
was nothing short of amazing, as
the photos here can attest.
Having Lou featured in MD after
all these years on the sidelines
marks a great day for bodybuild-
ing and I’m so proud that he
chose MD as the place to be seen
once again.
Another giant in the bodybuilding world making a
comeback is the ‘German Giant,’ Markus Ruhl. I guess he
just couldn’t handle retirement and needed to come back
to the stage to hear the crowd chanting “RUHL!” See
what’s behind this landmark comeback on page 226.
Is Dexter Jackson destined to be a one-hit wonder?
Can he still improve and hold off the likes of Victor
Martinez, Phil Heath, Kai Greene and the rest gunning for
his illustrious title? On page 206, the latest edition of
Cyber Wars picks apart this freshman Mr. O, to see if he
has what it takes to bag another one.
Super-heavyweight and overall Nationals Champ Ed
Nunn has built some mighty high-caliber guns. What’s it
like to train biceps like Nunn other? Turn to page 244
www.musculardevelopment.com April 2009
 Publisher/Editor-In-Chief
Steve Blechman
Senior Editor
John Romano
Senior Science Editor
Robbie Durand, MA
Managing Editor
Angela T. Frizalone
Creative Director
Alan Dittrich, Jr.
Associate Editor
Alan Golnick
Associate Art Director
Stephen Kolbasuk
Assistant Editor
Louise Powell
Contributing Editors
Carlon Colker, M.D.,Thomas Fahey Ph.D.
Dan Gwartney, M.D.
Executive Assistant
Michele Gampel
Photographers
Chief Photographer: Per Bernal
Mike Yurkovic, Dan Ray, Bill Comstock

Illustrators
Bill Hamilton, Fred Harper, Jerry Beck
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next in line for stardom? Will he be Circulation Consultants

our next ‘big thing’? Can he over-
come the competition and turn pro?
See what he has to say.
Finally, what’s stronger than a
speeding bullet? How about George
‘Bulletproof’ Farah? On page 276, in
the exclusive story that he’s never
told before, this ranking IFBB pro
talks about his amazing journey from
death’s door to his incredible success
as a pro bodybuilder. I know you’ll be
inspired by Farah’s unique story of
survival and triumph against all odds.
The rest of the book is jam-packed as usual with the best of the
best in cutting-edge science, news and departments from the indus-
try’s top experts and pros on building muscle and burning fat to help
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See you next month!
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April 2009 www.musculardevelopment.com MD 25

 mailroom
Celebrate Kenny
Kassel’s Life
I have known Kenny for 25 years
and of course met him at a bodybuild-
ing show. Driving here today, two song
phrases came to mind. The first one is,
“Only The Good Die Young” and the
second one is “Dream Weaver.”
Kenny loved people and made him-
self available every time he was asked,
and volunteered the rest of the time.
He trained, coached and gave confi-
dence to competitors— with bookings
for film, commercials and print work.
There are many reading this who
would not have reached the top if not
for his groundwork. He helped so
many across the globe achieve their
28 MD
dreams.
For over 15 years, Kenny and I
shared rooms while working all of the
national NPC shows as well as the
IFBB Olympia. There were times I
would never see Kenny in the room,
since Kenny would return so late and
rise early to be of service, preferring to
stay up those three or four days
to suck up every minute of it.
We all loved Kenny, too! His
trustworthiness, his honesty,
his passion. And he had the
biggest heart in our sport. The
simple fact is that Kenny made
everyone feel warm and wel-
come.
And boy did he love to talk!
What a smile he brought us
when he would approach us
wearing his trademark sports
jacket, floral shirt and black bag-
gies. Kenny was a great master
of ceremonies, taking time with
each competitor to make sure he was
pronouncing the name correctly. His
voice was a gift.
As an expediter, his calming voice
would make sure everyone felt confi-
dent and relaxed. As a world-class pro-
moter, Kenny brought the women’s
sport up several notches and with
myself, even saved the IFBB Ms.
Olympia contest in 1999. Together we
successfully promoted the women’s
strength extravaganza, which at the
time was the only show that was just
for women and was also way ahead of
its time.
As a coach, I wish I had a dollar for
every quarter-turn that Kenny taught. I
would tease him and ask him if he
knew every woman competitor in
America. Let’s just say it was a work in
progress, doing very well.
Kenny has many awards from both
the entertainment industry and the
bodybuilding world. One year Ben
Weider nominated him personally for
the Silver Medal for the IFBB.
Kenny was a very special friend
and we all learned so much from him.
Just the day before his funeral, some-
one called my gym looking for a
model. Normally, I would call Kenny
www.musculardevelopment.com
ASAP. I then realized that I couldn’t,
and I was frustrated, now realizing he
really was gone.
Kenny, man, we love you and will
always miss you.
Kenny Kassel
• IFBB & NPC official, show
promoter
• Seminar promoter— dispensing
information about how to market
yourself, and how to break into the
entertainment industry.
• Writer
• Professional announcer
• Talent manager
• Casting agent
• Owner, Beautiful Talent Agency
• Mentor for many women who
compete in fitness/figure/bodybuilding
Bob Bonham, e-mail
MD Is Out Of This
World!
Everything you have been doing with
the magazine/website is out of this
world! MD is the reason why I stopped
reading bodybuilding books and search-
ing through random websites looking
for the true answers, ‘cause MD has
them all— it’s a book in itself!
Every month, I swing by the office
and grab a copy when it hits the main
office, and the girls there are wonderful.
They treat me with full respect and we
chat it up all the time. It’s like you guys
have your own little family there. I
remember one time I was looking for
the new MD before I went on my trip
and couldn’t find it on the stands early.
This was the first time I stopped by the
main office to give it a shot. You were
the only one there working late, and you
not only gave me a copy, but you gave
me six for free for the rest of my lifting
buddies at the gym. You treat your read-
ers with respect, and I believe this is
one of the reasons why MD is the
best/biggest bodybuilding magazine in
the world, PERIOD!
Keep up all the good work!
Happy New Year and God Bless,
John Redeker
South Setauket, NY
April 2009
 Photographed
by Mike Yurkovic

Mary Alejo:
Fitness Model, Florida

32 MD www.musculardevelopment.com April 2009

April 2009
Melissa Deal:
NPC Figure Athlete, California

www.musculardevelopment.com
Brandy Leaver:

MD 33
NPC Figure Athlete, Hawaii
Jillian Mabin:
NPC Figure Athlete, New York

Athlete, Florida
Christina Morales: NPC Figure

34 MD www.musculardevelopment.com April 2009

 Krissy Chin: IFBB Figure
Pro, California
NPC Figure Athlete, Alabama
Sylvia Smith:

Soleivi Hernandez: NPC Figure

Athlete, Texas
April 2009 www.musculardevelopment.com MD 35
 By TEAM MD
CHECK OUT

MDPeople
MUSCULARDEVELOPMENT.COM
FOR COM ET
CONTEST COPL E
VERAGE!

Team MD presents highlights from the 2009 IRONMAN PRO!

40 MD www.musculardevelopment.com April 2009

April 2009 www.musculardevelopment.com MD 41
 CHECK OUT

MDPeople MUSCULARDEVELOPMENT.COM
FOR COM ET
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42 MD www.musculardevelopment.com April 2009

April 2009 www.musculardevelopment.com MD 43
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44 MD www.musculardevelopment.com April 2009

April 2009 www.musculardevelopment.com MD 45
 THE WAY I SEE IT

TheRomano
Factor By John Romano

500-WORD SUBMISSION FROM

THE MD ONLINE CREW…
Once again, it is my pleasure to welcome back Gaoshang Xiongshou, AKA GX, as this month’s winner of the MD online
500-word essay contest, with his article entitled simply “405.” In a hotly-contested 14-entry contest, GX managed to eek out
his third win, which ties him with Warrior in the all-time winner’s list. So, please join me in enjoying…

405
by Gaoshang Xiongshou
The air is thick with the stench of toil and tangible discord. It may be
cold… but I have warmed up. The dismal, washed-out color of the walls
and ceiling tile give the place a feeling of dank depression. But that means
nothing to me. I feel energized… electric… READY.
Why?
I am looking down at 405 pounds on the floor, ready to be relocated to
the place of my choosing. I know… 405 pounds for a deadlift is not much.
But this 405 means a lot to me.
It means that I am in a new place, and it is not the same place that I
was at yesterday. It means that I made good on a promise to myself: fight
past the pain of the pull; fight through the frustration of missing something
along the way in my program that would eventually get me here. It means
that I gave everything that I had, except excuses, and worked with the lit-
tle bit that I was given, to make a reality that once only existed in my deep-
est slumber.
It means that while everyone else did a set of whatever, and took ten
minute rest breaks to talk about stuff that did not matter, I kept it moving, and dead weight on the floor was reborn and
alive anew once I wrapped my hands around cold Olympic steel, and drove vertical. It means that the whispers I heard,
and the evil looks shot at me as weight pounded the floor again, and again, and again… all of that was wasted energy…
THEIR wasted energy, as something greater could have come from it, but they chose otherwise. They have nothing to
show for it. I was not going to let anything stop me, and I have the proof of my conviction.
It means that my focus was on point… when it was game time, I took it to the wheels, quarters, nickels, and dimes as
if my life depended on it. Forged from a desire… no guts, no glory. I would rather die than not meet my goal. Torn skin,
cramped hands, and white lights dancing before my very eyes from overexertion… a small price to pay for the greatness
that is progress. You have to want it. You have to feel it. You have to understand it. If not, you have to get out of the way
of people like me, before you get run over.
I may have to use a mixed grip… use lifting straps, just in case… take an extra minute or two before the pull, and only
get a single. But you know what? I am here… and I am not going anywhere, except up. 495, here I come…

THE WAY I SEE IT, GX has been taking writing classes! Damn boy, what-chu been doin’? That was great! One
of the hardest things to do while writing colorful prose is exercising restraint. So many times a perfectly good
work is destroyed with overused, flowery descriptions. This was just right; just spicy enough to wake up the taste
buds without burning your tongue. Excellent, excellent job.
Now, about the feat at hand— a 405 deadlift. Don’t let anyone convince you that 405 isn’t a respectable lift.
That’s four plates on either side of an Olympic bar. That shit is heavy. I know there are lots more guys out there
who can pull 600 plus, but, you know, it’s a matter of perspective. There are a whole hell of a lot more people to
the left side of 405 than there are to the right. Anyone who can yank that beast is OK in my book. That’s a good lift,
GX. Keep ’em coming!

52 MD www.musculardevelopment.com April 2009

 ERGOPHARM FANS
FANATICS
O
ur own Patrick Arnold,
founder of Ergopharm, has
been raided by the DEA.
(Ergopharm is the nutrition company
that produces 6-OXO, the supplement
that J.C. Romero claims caused a
false positive on the drug test that got
him suspended for 50 games.) And in
a flash— a news flash that is— Patrick
is aligned once again with the BALCO
scandal and maligned in general.
As usual, there is a cadre of media
crackpot ‘experts’ on the matter, lacing
up their hip boots and shoveling bull-
shit at a furious pace, paying no mind
at all to the legitimacy of what they
are reporting. Why should they? They
have everything they need to weave
the yarn: our national pastime; a
famous, highly-paid baseball player
who failed a drug test and denies any
wrongdoing; and a convicted BALCO
felon who made the stuff the ballplay-
er is blaming for the failed test. It
doesn’t matter what the rest of the
words say between those paydirt
items. What matters is that the
reporters get to write them and the
public gets to read them. Truth, accu-
racy, plausibility, accountability and
facts mean absolutely nothing. If the
steroid scandal this country has
weathered has taught us anything, it
is the depth of journalistic bankruptcy
in America.The following is a great
example of what I mean.
If you’ve been following this
Romero thing, you know that the
Phillies reliever is claiming that he
took a supplement made by a nutri-
tion lab owned by “one of the more
notorious chemists in the country.”
The supplement— 6-OXO— is alleged
to have caused Romero’s false posi-
tive and almost immediately, Patrick’s
company was raided by the Feds. Oh,
yeah, and MLB banned 6-OXO after
Romero failed his test— the quintes-
sential knee-jerk reaction.
As of this writing, no one is sure if
it was Romero’s drug test that was
directly responsible for the raid on
Ergopharm. However, the one thing
that I am sure about is that makers of
performance-enhancing supplements
across this country better start getting
April 2009 www.musculardevelopment.com
it through their heads that the govern-
ment will in no way, shape, or form
tolerate the idea that a grown man be
allowed to raise his testosterone lev-
els! To do so would be an egregious
affront to national pride. All of us
must never have a test level above a
government official— which is some-
where in the girly range— and, if you
are an athlete, you should probably
think about taking estrogen. What
we’ve witnessed so far among profes-
sional athletes is that smoking crack,
wife-beating, torturing dogs and
shooting people all receive less con-
gressional attention and less adjudica-
tion than any attempt to increase ath-
letic performance.
If, and I mean IF a tainted batch of
6-OXO was the root of the DEA raid
on Ergopharm, it is more than likely a
simple and innocent case of cross-
contamination. The idea that Patrick is
this rogue mad scientist, intent on
subverting the law to create an illegal
substance through loopholes, is ludi-
crous. But, for media whores looking
for a John, this is juicy stuff. At least
to them it is; ignorance is bliss.
6-OXO is not an anabolic steroid,
an illegal precursor, or any other sub-
stance that falls under the DEA’s juris-
diction. It is a legal substance that
inhibits estrogen to trigger the body
to produce more testosterone — and
God forbid a man should produce
more testosterone! And an athlete, no
less?Time to get out the rope, Patrick
needs to be hanged— again.
Perhaps the best example of media
whoring in this matter to date comes
from a nasty little tart who pens caus-
tic drivel for the Washington Post. In
her latest shameless pandering to the
uninformed, Ms. Sally Jenkins likens
Patrick Arnold to a ‘king-pin dealer”
who should be the one the feds seek
to throw in jail. Not the likes of those
poor cheating athletes who make tens
of millions of dollars a year. Clearly
Ms. Jenkins has seen “Scarface” one
too many times. It’s the athletes who
are breaking the law, buying drugs,
taking them and cheating to win! A
fact Jenkins conveniently misses.
Instead of chastising those million-
aire cheaters, Jenkins erroneously
blames Arnold for being ‘back in the
trade,’ turning out supplements ‘load-
ed’ with the anabolic steroid andros-
tendione. The only problem with that
statement is that it ain’t so— Patrick
never left the trade— Ergopharm has
been in business for over 10 years. It’s
also funny how she has turned what I
think could only possibly be minute
trace amounts— if any— into an
amount described as ‘loaded,’ without
ever seeing a lab assay report on the
product. Media-wise, that doesn’t mat-
ter; ‘loaded with anabolic steroids’
sounds much better than ‘possibly
laced with minute trace amounts.’ And
why bother using the word ‘allegedly?’
It only detracts from Jenkins’ drama.
But because Romero took the 6-
OXO and failed a drug test, she is sat-
isfied that cause and effect has been
proven (something that is impossible
in science but fares quite well in the
media) and thus asks, “What is Arnold
doing back on the streets, much less
in the supplement business?”
I guess life in prison is her idea of
justice in a performance-enhancing
drug crime. Perhaps she’d be happi-
er living in a place like Thailand,
where they would support her dra-
conian views. These indignant atti-
tudes are further supported by her
baseless claim that Arnold got a
‘sweetheart deal’ of just three
month’s jail time for his BALCO con-
viction, because he cooperated with
the Feds in their ‘rabid pursuit of
famous athletes.’ Really?
Apparently checking widely known
facts isn’t Jenkins’ bag. I guess you
can pretty much say the moon is
made of green cheese if you work for
the Washington Post and anyone will
believe you. In reality, what the
record shows is that Arnold got sen-
tenced pursuant to the applicable
U.S. sentencing guidelines as they
then existed without ANY leniency
for cooperation in any way, shape or
form. Interesting items they stick in
Cracker Jack boxes these days, ey
Sally?
Oh, but Jenkins goes on and on
bemoaning the harsh treatment of
MD 53
The Way I See It—Romano Factor
Marion Jones and the impending pos-
sibility of Bonds’ sentence, like she’s
on the public relations payroll of the
suspected Cheating Athletes Union.
How dare Kirk Radomski never
receive a day in jail after his admitted
10-year drug dealing spree, just
because he threw Roger Clemens
under the bus? “Clemens is facing
indictment for fibbing to Congress to
save his reputation. Meanwhile, the
man who headed a drug syndicate
that dealt out steroids, speed and
HGH over a decade, Radomski, is
practically holding hands with prose-
cutors.”
She then asks if reading this is
making you feel like you’re standing
on your head! It sure does! Jenkins
consistently distorts her facts.
In conclusion, Jenkins surmises
that, in all fairness to the investiga-
tors, going after the high profile ath-
letes and saving baseball is a far more
interesting line of work and that the
light sentences for the dealers and
harsh sentences for those poor ath-
letes is nothing but a looking-glass
approach. How can the inverse of any
sensible anti-drug effort be effective?
This is a great reason why ill-informed
journalists should not write about
subjects about which neither their
experience nor common sense pre-
vail. If she knew anything at all about
her subject, she’d know this had been
a looking-glass approach from the
very beginning!
The sports doping model is the
opposite of the traditional narcotics
model, where the drug kingpins live
in splendor and the users are strung-
out junkies. In sports doping, the
users can buy and sell the dealers 100
or 1,000 times over. But Jenkins can’t
stop playing her violin for them.
Jenkins does make one cogent
point and that is that the prosecutions
of Clemens and Bonds have turned
into “persecutions at the expense of
any common-sense definition of jus-
tice.” I’ll agree with that. But she could
have made the point without shifting
the blame onto Patrick Arnold and dis-
torting or ignoring facts. Nevertheless,
she ends her diatribe driveling on
about how the jurors considering the
Bonds and Clemens cases should ask
themselves why, in light of much big-
ger fish lying under oath with impuni-
ty, “the real lowlifes walk free.” I
chuckled when I read that last line.
Ms. Jenkins, please define “lowlife.”
I’ve read surveys which show that of
all occupations, journalists— probably
because of the unscrupulous writings
of the worst of the lot— are held in
the lowest esteem by the general pub-
lic. I can see why.

THE WAY I SEE IT, Patrick Arnold We rely on the integrity of the media to give us the news— the
is a scapegoat. And if there is any jus-
tice in this world he will one day be
truth. And what do they do? What does Jenkins do? She makes
able to sue the government and win shit up. She makes it up because her fabrication sounds good— it
himself tens of millions of dollars for sounds sinister and nefarious, and that is what sells. If anyone
the wrong that has been done to him. should go straight to jail, it is reporters like Jenkins.
Sally Jenkins can kiss my ass. Do you
realize that after Arnold did his time, the government Andro leaves in urine and it is the legal 6-OXO itself that
ruled the THG he was convicted of distributing was not could possibly cause a false positive for the banned pro-
an illegal anabolic steroid? Then why did he go to jail? hormone. She might also have found out that during the
OK, well, perhaps it was not illegal to take THG at the manufacturing process of 6-OXO, minute trace amounts
time and perhaps making a substance of its nature was- of Andro might be left as a byproduct; however, certain
n’t the best idea, but prison? For that? I hate to say it, but processes are used to remove it. With the sophisticated
if anyone should be going to prison, it should be the processes used today, only the slightest possible rem-
guys using the THG to cheat! Ahhh… but cheating isn’t nant could possibly be left in the finished product— if
illegal, it’s just immoral. We can all deal with that. In the any. This would be an amount well below the level of
real world, morality is cashed in every day. People are what would constitute a tainted supplement and a far cry
afraid of cops and the law, but not God and their con- from anything that would kick out a false positive in a
science. drug test.
It doesn’t help that mainstream media thinks it’s the At the very least, common sense should have pre-
guys making the chemicals that the rich athletes use vailed at this point and made Jenkins wonder why
who should go to jail. Actually, I think it’s the members Patrick would lace a very effective legal supplement with
of that media who sensationalize stories with fabricated minute trace amounts of the weakest, most ineffective
facts and distorted truths who should be the ones to go prohormone ever made? That pretty much shoots a
to jail. They should start with Jenkins. Let’s assume for gigantic hole in Jenkins’ sensational assertion that a
the moment that she was just too lazy and reckless to ‘lowlife’ like Arnold is “back in the trade turning out sup-
fact-check and that she actually made up stuff to make plements loaded with the anabolic steroid androsten-
her article sound better. In that case, she cheated to win. dione.” Yep, the truth will do that.
She bamboozled the public to buy her line because she We rely on the integrity of the media to give us the
has bragging rights— she works for the Washington news— the truth. And what do they do? What does
Post! Jenkins do? She makes shit up. She makes it up because
If Jenkins knew anything about the topic, or bothered her fabrication sounds good— it sounds sinister and
to do any research, she would have found out that the nefarious, and that is what sells. If anyone should go
metabolite of 6-OXO is very similar to the metabolite straight to jail, it is reporters like Jenkins.

54 MD www.musculardevelopment.com April 2009

The Way I See It—Romano Factor
WILL OBAMA
LEGALIZE JUICE?
As
I sit and write this,
Barack Obama is but
one historic eve
away from sitting himself behind
the desk of the highest office in the
land. Reflecting back on a grim day
40 years ago when Martin Luther
King was assassinated, I can only
marvel at the progress our society
made with respect to its views on
human equality.Tomorrow is going
to be a day when America casts
aside the hate that has negated the
good ideas and intentions of hon-
orable people merely because their
skin was a different color. It will be a
proud day indeed.
To Mr. Obama’s credit, he is a
smart, young and vibrant man with
fresh thoughts and new ideas that, if
executed with alacrity, could bring
this nation back from the brink. And
while the idea of legalizing anabolic
steroids is probably quite near the
bottom of his to-do list— if it’s on it
at all— I can only surmise that his
intellect, common sense and respect
for the constitution may one day
have this mess turned around and
worked out in our favor.
In an interview this past October on
ESPN, Obama noted that this country
is mired too deeply in economic woes
and international threats to democracy
to have Congress spend so much time
debating the steroid issue. One must
bear in mind that Obama’s Republican
associate, Representative Henry
Waxman, presided over two separate
steroid hearings that totaled more
time than Congress spent debating the
war in Iraq, health care, or why the
levies burst in New Orleans after
Katrina hit. On the issue, Obama stat-
ed, “We’ve got nuclear weapons and a
financial meltdown to worry about. We
shouldn’t be worrying about steroids
as much as I think sometimes we do.”
While this attitude is a welcome
departure from Congress as usual—
and the 2004 state of the union
address challenge that “steroids send
56 MD
a bad message,” the next hope we
have comes from Obama’s choice for
White House Chief of Staff, Rahm
Emanuel. While Emanuel is known by
the nickname ‘Rahmbo’ for his strong
aggressive intensity— Obama even
joked during a 2005 roast in honor of
Emanuel, that he evokes many of the
stereotypical characteristics of a
steroid user— Emanuel’s significance
is because of his brother.
Ari Emanuel owns the Endeavor
Talent Agency, one of the top five
entertainment agencies in Hollywood
whose client list includes my good
friend Christopher Bell, the guy who
made the critically-acclaimed steroid
documentary, “Bigger Stronger
Faster.” I think there a good chance we
can get Chris to bug his agent to get
Ari to send a copy of the film to his
brother, who will screen it for the
President and hopefully show him that
there is indeed a case for steroid
reform. While that may seem far-
fetched, it’s pretty damn plausible and
hell of a lot closer than our cause has
ever been to getting in front of a pos-
sibly sympathetic president.
If, after watching the film, Obama
finds cause to bounce some ideas off
someone who has some experience in
the matter opposite his congressional
associates, Obama can talk to the guy
who is making a biographical film
about his wife and him. Screenwriter
and outed HRT steroid user Tyler Perry
is said to be producing a film detailing
www.musculardevelopment.com April 2009
the love story of Barack and
Michelle Obama. How do we know
Perry is on hormone replacement
therapy? His name was leaked
publicly in the Signature Pharmacy
scandal. Perry would most proba-
bly not only have a few good
words for Obama about steroid
reform, but also patient privacy
issues and rouge district attorneys
who operate outside their jurisdic-
tion.
At Obama’s age, he is right in
line to be eligible for HRT. Can you
imagine a jacked president?There was
one day no one could imagine an
African-American one, so, don’t rule
anything out.
THE WAY I SEE IT, this is about as
far-fetched a scenario as could possi-
bly exist— but it’s fun to think about.
It’s also fun to try and push it along.
Could Chris Bell get a copy of “Bigger
Stronger Faster” into his agent’s
hands? Of course he could. Could Ari
be convinced that he needs to get that
film over to his brother, the White
House Chief of Staff? More than likely.
Could the President’s right hand man
get the Commander-In-Chief to watch
the film? I would say there is a better-
than-good chance that it could hap-
pen.
If we got to that point, there is no
doubt that the following might hap-
pen. First, Obama could find the film,
as nearly everyone else has, eye-open-
ing and informative. If he did, he
might decide to investigate further.
Who knows, he might even get the
idea to talk to his biographer about his
HRT therapy. Perry might tell Obama
how good he feels and show him his
abs. Obama might go, Whoah!! Then
the gears might start turning…
Hmmmmmm… maybe steroids aren’t
so bad after all?
In his acceptance speech, Mr.
Obama said he was going to go
through the national budget line by
line and get rid of things that were old
and ineffective.Topping the list of old,
The Way I See It—Romano Factor
ineffective and not to mention expen-
sive follies that the government spent
billions on was Dick Nixon’s drug war.
Does anyone think that mess was
effective? Mired in the remains of that
drug war is the Steroid Control Act of
1990— championed, unfortunately, by
our new Vice President, Joe Biden.
And therein lies the rub; they are
not just going to reform the Steroid
act. If Obama is to ring true to his
pledge to overhaul the national bud-
get, then the entire drug war needs
reform. The steroid war was waged
specifically by Dan Lungren and Joe
Biden. If you have seen any of
Biden’s speeches to support his idea
to control steroids, then you know
this man is passionate about the
cause— in fact, possessed might
even be closer to the truth! Can
Obama change his mind? Would he
try? Good question.
If our new president sets out to
keep his promise, he first needs to
hoist up the white flag and stop
fighting the drug war. It is a line item
on the national budget that needs to
be addressed for its expense as well
as its ineffectiveness. If he believes
that steroids are not as bad as the
vice president thinks they are, then
we have a chance. There is probably
a better chance of monkeys flying
out of my butt, but it is a chance
nonetheless.

$6 MILLION TEXAS STEROID TESTING

In
2007, Texas lawmakers appropriated $6 million to
test between 40,000 and 50,000 public school ath-
letes during a two-year period, which ends in June.
The first 10,000 steroids tests found only four positive
results. The program, conducted by National Center for
Drug-Free Sports using a urine sample, is the largest and
at $6 million, the most expensive in the country.
High school athletics are a big part of most commu-
nities and concerns about student athletes using
steroids to enhance their athletic performance are legiti-
mate— but in the grand scheme of things, how legiti-
mate? With tough economic times ahead, the enormity
of the expense, compared to the paucity of results,
would indicate that the problem isn’t as big as Don
Hooton thinks it is. And it would make better sense to
use the money it would take to continue the testing pro-
gram to fund other educational purposes.
If you remember, Don Hooton is the father of Taylor
Hooton, the 17-year-old baseball player who committed
suicide after he went off his light steroid cycle cold turkey
and got on the anti-depressant drug Lexipro. In spite of the
overwhelming data to support suicidal ideation resulting
from treatment with Lexipro and none from steroids,
Hooton declared that he doesn’t care what the intellectual
argument is, he knows steroids killed his son.
Hooton appeared on Capitol Hill in front of Congress
during the steroid hearings and blamed baseball for his
son’s death. This coaxed millions of dollars from Bud
Selig’s baseball coffers to fund the Taylor Hooton founda-
tion, an organization that preaches steroid awareness to
high school kids— of which the surviving Hooton is presi-
dent. While preaching psychotropic drug awareness to clin-
icians would clearly save more lives, keeping kids off juice
is still a good idea. But spending $6 million to ferret out
four positives among 10,000 athletes is a total waste of
time, money and resources.
In light of the findings, Texas Governor Rick Perry
said last week that steroids don’t appear to be a serious
problem among Texas teens. Perry suggested that the
program could possibly be scaled back and those funds
used for more useful expenses. Hooton, of course, takes
issue with the governor, stating that those results may
prove the program’s worth.
“This program isn’t designed to tell you if you’ve got a
problem or not,” Hooton said. “This program is designed
to be a deterrent. That we had low positive results sug-
gests maybe the program is working just as it should be.”
The governor disagrees, stating “That may be a bit too
much money, a bit too much work for the return. The good
news is we’re finding out our kids aren’t anywhere near as
enthralled with these enhancing drugs as some people
seemed to believe two years ago.”
Hooton has a different take. He believes the low results
either mean the tests are deterring use or that the tests,
which search for 10 banned steroids, aren’t complete
enough. Hooton cited a survey of Texas high school stu-
dents, conducted by Texas A&M in 2007, which suggested
that approximately 2 percent had used steroids. A
University of Michigan national study approximated usage
at 2.7 percent in 2006.
Regardless of the fact that the legitimate scientific
steroid community agrees those questionnaires are totally
unreliable, Hooton, anticipating a flood of positive results,
is still hopeful that his scheme will bear fruit. He said, “It’s
too early for the state to conclude there isn’t a problem.”
According to Hooton, his experts had only recently received
the data from the first batch of test results and haven’t had
time to completely review the protocol or the results. He
has not yet received the second round of test results.

58 MD www.musculardevelopment.com April 2009

The Way I See It—Romano Factor
“I’m disappointed at the stance that is being taken ed suicide attempts were reported in 2004; nearly half of
before all the results from the field are in,” Hooton said. “I all attempts involved pain medication— none involved
was under the impression we’d get at least one full year of steroids.The National Institute of Mental Health (NIMH)
results with football players before there was any recom- reports that more than 60 percent of all suicides involve
mendation.” handguns. Anyone want to try and outlaw handguns in
THE WAY I SEE IT, you have to give Hooton props for Texas? It would be easier to outlaw rocks on the moon. But
keeping up the good fight. The bereaved dad is doing all kids are killing themselves! Go after the steroids, leave the
he can to avenge his son’s death, just as I or any other guns alone? Come on.
father would do. However, the sad inevitable truth is that What about tobacco? According to the National Center
his efforts will ultimately prove futile. And to spend $6 mil- for Tobacco-Free Kids, almost 90 percent of smokers start-
lion worth of Texas taxpayer money to try to make a point ed smoking before they were 18.Young smokers are more
is an egregious affront to the student body as a whole, likely to abuse alcohol and drugs and do poorly in school.
whose education and scholastic livelihood would be much According to the Centers for Disease Control and
better served if Hooton’s witch hunt was subverted. Prevention, 5 million of the children now living in the
Let’s be realistic. In the past 50 years, how many high United States are expected to eventually die prematurely
school students have died as a DIRECT result of using of a smoking-related disease. How much money is being
steroids? Zero. Hooton can stand on his soapbox all day spent testing Texas kids for tobacco as a deterrent to them
long, preaching the dangers of juice and the suicide that smoking? None.
befell his only son, but the guy hasn’t got a shred of proof Two percent of Dallas Independent School District stu-
that the scientific community will dents in grades 9 through 12 reported
accept to confirm his assertion.There is Let’s be realistic. In the past 50 having tried heroin at least once, and 5
just too much evidence to the contrary. years, how many high school percent reported using some form of
The instances of suicidal ideation cocaine in the past 30 days during the
among adolescents treated with psy- students have died as a DIRECT spring 2005 survey. This is as much and
chotropic drugs, specifically Lexipro, result of using steroids? Zero. more than reported using steroids
are undeniable in the scientific litera- Hooton can stand on his soapbox according to Hooton’s statistics. Where
ture. Of the other bereaved families list- is the high school heroin and cocaine
ed on the Taylor Hooton Foundation all day long, preaching the testing as a deterrent to these drugs?
website, none can claim that steroids dangers of juice and the suicide There isn’t any.
were the direct culprits of their person- What about the biggest killer of
al tragedies with any credibility that the
that befell his only son, but the them all, food? The number of obese
medical community can accept. No one guy hasn’t got a shred of proof children has doubled during the last 20
knows what definitively causes teen that the scientific community years and the number of obese teens
suicide; the best we can do is guess. has tripled. An overweight child has a
And a guess for steroids is a wild one.
will accept. 70 percent chance of becoming an
As far as steroid testing as a deterrent goes, haven’t we overweight adult. Serious health risks are associated with
proven yet in this country that there is no such thing as a being overweight, including type 2 diabetes, heart disease,
deterrent? Texas employs the death penalty— does that hypertension, certain cancers, breathing problems, arthritis
mean there is a zero murder rate? Of course not. There is and joint problems. Children who are overweight are at
no effective deterrent. So, cross that idea off Hooton’s list greater risk of social stigma and low self-esteem and they
as well.That $6 million has pretty much been wasted. are less likely to succeed in school. In addition, the medical
Now let’s step back a minute and look at what other costs of obesity are high: Texas spent $10.5 billion on over-
dangers teens face and what we’re doing about it. Alcohol, weight-related healthcare costs in 2003.
tobacco, crystal meth, cocaine, heroin, painkillers and Almost 14 percent of high school students in Texas are
inhalants have all been proven to have a lethal effect on overweight, whereas only 11 percent of high school stu-
the user and teen use is certainly prevalent in high schools dents nationwide are overweight. Wouldn’t that $6 million
in Texas. How much is being spent on alcohol testing? Are Hooton spent on steroid testing have been better spent
any kids being tested for crystal meth? What about the implementing mandatory weight training and physical fit-
other lethal drugs kids take? ness and nutrition regimens for high school kids?
I think the disconnect here is astonishing and a testa- Making it your life’s work to avenge your son’s death
ment to the axiom that the squeaky wheel gets the grease. is a course I would certainly take if I had to bury my
Hooton was able to make enough noise in Texas over the son. I can only imagine the feelings Don Hooton and his
erroneous connection between his son’s suicide and wife must deal with day in and day out. That said, as far
steroids so that the state spent $6 million to find nothing. as steroids go he’s barking up the wrong tree. Spending
In light of other more prevalent dangers to high school $6 million testing 10,000 kids to find four positives is
kids, that money could easily have been better spent. proof that his battle should be kept to himself. I’m really
To put Hooton’s suicide into perspective— according to sorry his son is dead, but, clearly, steroids didn’t kill
the 2004 Drug Abuse Warning Network (DAWN) report, him— and testing 50,000 kids for steroids isn’t going to
15,000 emergency department visits concerning drug-relat- bring him back. !

60 MD www.musculardevelopment.com April 2009

 SPONSORED THIS
MONTH BY:

muscular
development.com By Gregg Valentino

“Sometimes I wonder if we’re just
hosting a retard contest here and we
ban the best ones.”
—John Romano
THAT WAS MY FAVORITE ‘QUOTE OF
THE YEAR’ BY JOHN ROMANO,
REFERRING TO SOME MEMBERS OF THE
MD FORUM. IT’S “WAR OF THE
WORLDS” ON THE MD “NO BULL”
FORUM— CARBS vs. KETO-DIET—
AND GET THIS: STEVE BLECHMAN
COMES OUT SWINGING HARD!!!
STEVE BLECHMAN TAKES ON DAVE
PALUMBO & JOHN ROMANO, WITH A
METAL CHAIRTO EACH GURU’S
HEAD— IT’S AN MD FREE-FOR-ALL, A
CYBER ‘STEEL CAGE’ MATCH WITH
ALL SIDESTHROWING EVERYTHING
BUT THE KITCHEN SINK AT EACH
OTHER! THIS IS A MUST-READ!! YO,
TRUST ME, IT’S A GOOD ONE!!! I’M
GOING TO SIT THIS ONE OUT THIS
MONTH, BECAUSE THIS IS SO GOOD, I
WANT ALL OF YOU TO SOAK THIS IN— IF
YOU REALLY LIKE WHAT YOU’RE READ-
ING, GO TO
MuscularDevelopment.com AND
READ FOR YOURSELF, GET INVOLVED,
THROW YOUR 2 cents IN OR JUST
LEARN SOMETHING NEW! SEE YA
THERE!! ENJOY THIS NOW!!!
Steve Blechman: Debate is healthy! It
expands the mind and stimulates new
thoughts. Debate is very much part of the
scientific community; intellectual debate
is not a personal attack on one’s charac-
ter. This thread about the carbohydrate
debate has made me proud to be ‘The
Boss’ of MD. The readers on the MD
forum have listed educated responses
why they feel that carbs are needed for
optimum muscle mass gains…
Steve Blechman: Again, the point I
am trying to make is that based on scien-
tific research, zero-carb diets are not opti-
mal for muscle growth!! Even if they con-
tain adequate fats and
essential fats!! Insulin has
also been well documented
to suppress the stimulation
of cortisol, a major catabol-
ic hormone. With these
facts presented, can you see
why I do not condone a
zero-carb ketogenic diet? I
do advocate high protein,
low-carb, and moderate fats.
I just choose to think brief,
periodic increases in insulin
are necessary for anabolic and anti-cata-
bolic actions. Let’s just say regarding
ketogenic diets, we agree to disagree!!!
I believe you will find our up-to-date
scientific review article next month in MD
very informative and enlightening.
Steve Blechman: If fish oil at moder-
ate doses inhibits COX-2, is there then an
added effect by a daily intake of fish, olive
oil, nuts oils (such as macadamia) and
peanut butter?? This is the concern!! Can
you imagine if you also took NSAIDs
(such as ibuprofen) on top of this? Scary!!
I just can’t see this type of diet being opti-
mal for maximum muscle growth!!
Victor Martinez told me before the 2007
Mr. Olympia that he cut out fish as part of
his Olympia prep. He said in the past it
made him “look flat.”
Look at the diet of bodybuilders of the
past. They ate steak, chicken breast,
turkey and eggs (all low in omega-3).
Eight time Mr. Olympia Ronnie Coleman
lived on a low omega-3 diet of
chicken and rice!! And for this
year’s Mr. Olympia, I told Kai
Greene to cut the 10 pounds of
fish daily!! Why can’t you just eat
1 pound?? Unfortunately, the
mentality of the bodybuilder
today is that ‘more is better.’ Of
course this is not always so.
Steve Blechman: I don’t
know one Mr. Olympia
Champion who followed a zero-
carb or no-carb diet!! Lee Haney ate tons
of carbs. Ronnie Coleman lived on chick-
en and rice for his pre-competition diet.
Dorian Yates in a recent interview said the
following, “If I take very low carbohy-
drates, I can’t walk, so obviously I need
more carbohydrates. In the off-season I
was on 2,000 grams of carbohydrates a
day and 400-500 grams getting ready for
a contest and my contest condition was
better than most, for sure, so my body fat
was very low on 400 grams of carbohy-
drates.”

Romano: I have both dieted and bulked on both low-
carb and high-carb diets. Few if any of the rest of you have.
So, I’m going to go ahead and give you my observation:
On a high-carb/low-fat bulking regimen I consumed 1,000
grams of carbs a day, 350 grams of protein and no added
fat except for the 2 tablespoons of olive oil on my salad at
night. I got big, my strength went up and I was fat as a pig
ready for slaughter. I dieted on 500 grams of carbs, 250
grams protein and no added fat. My strength went way
down, I had to do 3 hours of cardio each day, and I did get
pretty shredded but I had no energy and I felt like shit.
NOTE TO CARB GUYS: I don’t want to know why, that’s
just the way it was. Bulking on a low-carb regimen, I’m con-
suming 450 grams of protein, 100 grams of carbs immedi-
ately post-training, 175 grams of fat—
mostly from nuts and olive oil. My
strength went up, I’ve stayed lean
enough to have veins and striations in
my legs all the time and I can see my
abs— none of which was visible on
1,000 grams of carbs a day.
So far I’ve gained 15 pounds since
starting this regimen 5 months ago.
Prior to starting this, I dieted down using
Dave’s diet. I ate no carbs at all except for
whatever carbs were in the nuts and the
veggies I ate. I dropped my fats to 100
grams, protein to 350 grams. And I only

68 MD www.musculardevelopment.com April 2009

musculardevelopment.com
had to do ONE hour of cardio. My
body fat dropped at least as low, if not
lower than it did eating carbs and
doing three hours of cardio— and I
never stopped my Sunday cheats. The
pic of the side of my legs on my
profile page was the result of this
diet. I also had tons of energy, I got
great workouts and felt awesome
the whole time. If Dave didn’t pull me
off the diet I’d still be on it. As
opposed to the carb diet where I felt
horrible, drained, no energy, shitty
workouts and dreaded doing 3 bouts
of an hour of cardio a day.
While quoting the literature might
make you sound impressive, without
the empirical knowledge to back it up
your argument only holds half the
water. Obviously, as long as there is a
calorie deficit you will lose fat. Other
factors such as drugs and genetics
also play an important role. There is no
doubt that carb diets work. It worked
for me, but at the expense of losing
three hours a day of my life on stair-
climber and feeling like shit. I was just
as full and hard without the carbs and
I got to enjoy my life while dieting. I
think before anyone denounces either
diet with referenced research they
should at least give them both a try.
Research is great, practice is a whole
other ball game. It’s interesting how
followers of Dave’s diet— me includ-
ed— have all gotten the results the
carb guys— especially the
Boss— say are impossible.
Dave: If you’re feeding
someone high protein and
moderate carbs, you can’t
be giving your clients very
many EFAs— if you did,
they wouldn’t lose weight
because there would be no
calorie deficit. Something’s
gotta go. Since carbs are
unessential, that’s really the
most logical choice.
Steve Blechman: I have
no doubt that Dave’s very low-carb
ketogenic diet works! It actually works
in many people!! Some it doesn’t.
What works for one person may not
work for another!! All I am saying is
that based on scientific research, a
very low-carb ketogenic diet is not
optimal for achieving maximum mus-
cle growth in bodybuilders. Dave
“John, in my previous post I
said that fish oil (omega-3
(omega-9 fatty acid) are
essential in humans. Only
linolenic acid is an essential
agrees with me on this!! Very low-carb
ketogenic diets are superior for fat loss
but unfortunately at the expense of
losing lean body mass!! I am also very
concerned about the potential ramifi-
cations of inhibiting COX-2 (and PGF-
2), a major anabolic pathway that can
inhibit protein synthesis and optimum
muscle growth!! Look at the body-
builders of the past. They ate steaks,
chicken breast, turkey, eggs (all of
which are low in omega-3 fatty acids).
This diet certainly may not be the
healthiest but it might be the one that
produces the most gains in muscle
size!!
Also many people are confused—
fish oil (omega-3) and olive oil
(omega-9) are healthy fats but are not
essential fats!!!!!!! In
humans, essential fats are
linoleic acid, linolenic acid,
and arachidonic acid!! Also
fish oils do not lower choles-
terol!! In fact they slightly
raise LDL cholesterol (the
bad cholesterol). They are
though very effective for
lowering triglycerides and
approved as a prescription
drug for that purpose.
Romano: Bro, what are
you talking about?
Omega-3 fats are essential.
Steve Blechman: I am correct!!
You are confused!! You are not inter-
preting the Wikipedia Encyclopedia
correctly!! Look at the 2nd to last sen-
tence in the Wikipedia statement you
listed above. It states, “There are two
families of EFAs: ω-3 (or omega-3 or
n−3) and ω-6 (omega-6, n−6). Fats
from each of these families are essen-
fatty acid) and olive oil
NOT ESSENTIAL fats.
This is correct. They
are not essential fats
in humans. Fish oils
contain omega-3 fatty
acids but they are NOT
omega-3 fat. “
tial.” THIS IS CORRECT!!!! John, let me
give you a lesson in nutrition:
ESSENTIAL FATS IN HUMANS
Omega-3 Essential Fats: Linolenic Acid
and Omega-6 Essential Fats: Linoleic
Acid, Arachidonic Acid
John, in my previous post I said
that fish oil (omega-3 fatty acid) and
olive oil (omega-9 fatty acid) are
NOT ESSENTIAL fats. This is correct.
They are not essential fats in
humans. Fish oils contain omega-3
fatty acids but they are NOT essen-
tial in humans. Only linolenic acid is
an essential omega-3 fat.
Check out any authoritative nutri-
tion textbook. THIS IS STANDARD
KNOWLEDGE!!! It is what it is. I
hope you learned something today!!
NOW get back to work, your articles
need to get in before you come up
to NY tomorrow for the Christmas
party. We are having a set menu. You
have a choice of fish, chicken, or
steak. If I know you, you will proba-
bly order the steak!!!! I look for-
ward to seeing you in NY!!!
Romano: I guess we should clarify
for the people who don’t know: fish
oil, flaxseed oil, olive oil, etc., are com-
prised of more than one fatty acid
component. Fish oil, as a whole, is
nonessential— but that’s not what you
said. You said “omega-3 fish oil” which
I took to mean the alpha linolenic acid
COMPONENT of fish oil. You should
have just said “fish oil” not “omega-3
fish oil.” The omega-3 component IS
essential. Obviously fish oil contains
components that are nonessential, but
the component that you specified—
omega-3— is essential. Alpha-linolenic
acid is the parent omega-3 compound

70 MD www.musculardevelopment.com April 2009

musculardevelopment.com
found in fish that the body converts
into DHA and EPA. That’s what I
thought the standard knowledge was.
Please correct me if I am wrong.
Steve Blechman: Slow down.
Take a deep breath and listen to me
carefully! You’ve got it completely
wrong! You say above that “omega-3
fish oil which I took to mean the alpha-
linolenic acid component of fish oil.“
John, fish and fish oil do not contain
alpha-linolenic acid!! A rich source of
alpha-linolenic acid is flaxseed oil.
Canola and soy oil also contain small
amounts. I am definitely going to buy
you a good nutrition textbook for
Christmas!!
Romano: Bro, I’m sure you’re
right, you are just explaining it in a
very confusing way. According to this
entry from Wikipedia, the free encyclo-
pedia: Fish oil is oil derived from the
tissues of oily fish. Fish oil is recom-
mended [1] for a healthy diet because
it contains the omega-3 fatty acids,
eicosapentaenoic acid (EPA), and
docosahexaenoic acid (DHA), precur-
sors to eicosanoids that reduce inflam-
mation throughout the body. Fish do
not actually produce omega-3 fatty
acids, but instead accumulate them
from either consuming microalgae
that produce these fatty acids, as is the
case with fish like herring and sar-
dines, or, as is the case with fatty
predatory fish, by eating prey fish that
have accumulated omega-3 fatty acids
from microalgae. Such fatty predatory
fish like mackerel, lake trout, flounder,
albacore tuna and salmon may be
high in omega-3 fatty acids, but due to
their position at the top of the food
chain, these species can accumulate
toxic substances (See biomagnifica-
tion). For this reason, the FDA recom-
mends limiting consumption of certain
(predatory) fish species (e.g. albacore
tuna, shark, and swordfish) due to
high levels of toxic contaminants such
“As far as low-carb ketogenic diets are
concerned I agree they are effective for
weight loss. Unfortunately for athletes
and bodybuilders they are not optimal
for muscle growth or for preservation of
lean body mass during dieting!!”—SB
72 MD
as mercury, dioxin, PCBs and chlor-
dane.[2] There are vegetarian, DHA
omega-3 products made from algae
available if toxic contaminants are of
concern. I hope the book you get me
for Christmas is less confusing than
the one you’re reading.
Dave: Guys, keep it simple! My
original explanation should make
the subject very clear in your
minds. The real point here is that
we need to ingest fats! Even Steve
won’t deny that fact. This is why I
feel that while dieting to maximize
fat loss, HIGH PROTEIN/MODERATE
FAT (coming predominantly from
EFAs and heart-healthy monounsat-
urates like extra-virgin olive oil and
macadamia nut oil)/LOW-CARB
(since they’re nonessential) is the
most prudent way to go. OK, off to
the MD CHRISTMAS PARTY! This
should be a fun evening chock-full
of debate! After a few glasses of
wine, who’ll even remember what
the debate was about???
Dave: Steve, I think we’re split-
ting hairs here and doing nothing
more than confusing people. We’re
here to educate and simplify the sci-
ence, not make it more difficult.
Isn’t this why we teach sixth
graders that when you breathe in,
you take in OXYGEN and when you
breathe out, you expel CO2 and
water— and then, when you get to
high school, you find out that OXY-
GEN, and CO2 (as well as NITRO-
GEN) are all contained in the same
air we breathe IN and OUT? Then, in
college, they teach us about the
KREBS CYCLE and ATP. In medical
school, they further that knowledge
by discussing the intricate biochem-
istry of the molecules.
Steve Blechman: Dave, Great
seeing you at the Christmas Party
last night. Everyone seemed to
enjoy themselves. I did happen to
www.musculardevelopment.com
catch you and John eating bread.
That’s OK. Dave, how can you be
Italian and not eat bread or pasta??
As far as low-carb ketogenic diets
are concerned I agree they are effec-
tive for weight loss. Unfortunately
for athletes and bodybuilders they
are not optimal for muscle growth
or for preservation of lean body
mass during dieting!!
Dave: BLECHMAN, aren’t you
supposed to be doing your
RESEARCH BYTES?? Quit harassing
LAYNE NORTON—LOL—I eat carbs—
I’m not dieting to lose body fat. As
for your FISH OIL theory of Muscle
Inhibition, I’m not buying it. KAI
GREENE added 35 pounds of muscle
in 8 months last year eating 8
pounds of the stuff per day. I think
that as long as you’re getting
enough of both families of essential
fatty acids, that will create optimal
growth.
Steve Blechman: Dave, Kai
Greene ate 10 pounds of tilapia a
day. A recent Wake Forest University
(American Dietetic Association, 108,
1178-1185, 2008) study found that
farm-raised tilapia is very high in
arachidonic acid (an omega-6 fatty
acid) and very low in heart healthy
omega-3s. Arachidonic acid does not
inhibit COX-2.
“Keep talking guys, I always
yawn when I’m interested.” Ya
know, if I really wanted to, I
could make a monkey out of you
all, but why should I take all the
credit?
LISTEN UP: THIS SHIT GOES ON
& ON, BACK AND FORTH FOR
PAGES… IT’S DEFINITELY ALL IN
FUN BUT THERE ARE LOTS OF REAL
FRIENDLY BARBS BEING THROWN
AROUND… LOTS OF KNOWLEDGE
AND INTERESTING STUFF IS COM-
ING OUT OF THIS TEAM MD’s
FRIENDLY WAR… OOPS, I BETTER
ZIP MY LIP, AND YOU BETTER GO
SEE THIS STUFF FOR YOUR-
SELVES…. OH SHIT THE BOSS
JUST POSTED A REPLY TO
PALUMBO’S COMMENT, I GOTTA
GO CHECK IT OUT…SEE YA ON THE
FORUM…
“War does not determine who is
right... but instead who is left.”
April 2009
 musculardevelopment.com
SOMETIMES I GET A LITTLE TOO CARRIED AWAY
WHEN I SEE A HOT BABE LIKE Adina Zanolli! OH YEAH
BABE! It’s a thankless job, but I’ve got a lot of karma to
burn off, AMONG OTHER THINGS. I GOTTA ASK MY
FRIEND ADINA A QUESTION…UMMM, Do you know
karate? ‘Cause your body is really kickin’!
Name: Adina Zanolli
Forum Name: FitAdina
Age: 39
Zodiac Sign: Virgo
Hometown: Carthage, Texas
Height: 5’5”
Measurements: 38-28-38
Eyes: cat-eye green
Off-season Weight: 145
Competition Weight: 135 (I
don’t compete. I just like to look
good when I go to the pro shows,
which is one of my favorite things to do!)
Favorite Food: string cheese
Favorite Junk Food: pork rinds or corn nuts
Favorite Quote: For a long time it had seemed to me
that life was about to begin— real life. But there was
always some obstacle in the way, something to be gotten
through first, some unfinished business, time still to be
served, or a debt to be paid. Then life would begin. At last
it dawned on me that this was my life. This perspective
has helped me to see that there is no way to happiness.
Happiness IS the way. —Fr. Alfred D. Souza
Favorite Makeup: drug store stuff (I’m not fancy.)
Favorite Body Part to Train: shoulders
I see the wheel is spinning, but the hamster
looks dead.
Name: Akram Bacha
MD Forum Member Screen Name: Paradox
Hometown: New York City
Age: 25
Years Bodybuilding: 7
Goal for the Future: Apply to medical school, and
eventually work in emergency medicine, then focus
on competitive bodybuilding. In the meantime, con-
tinue to train hard and diligently add on necessary
mass to compete with the big boys of NPC and
maybe even the Pro.
Favorite Bodybuilders: Hands down, Ronnie
Coleman! How can you not love the man? He presented a
package that was beyond belief, with size, shape, symme-
try and conditioning that the bodybuilding world has never
seen— nor will it see anytime in the near future. He wasn’t
named the ‘Big Nasty’ for nothing. I clearly remember
watching his training video with absolute amazement! The
sheer mass, muscularity and shape he carried in his
video— unbelievable— was out of this world, not to men-
tion that he so effortlessy moved around hundreds of
pounds, screaming out at the end of every set
74 MD
Your Best Asset (Body Part ): calves
Future Plans/Goals: getting my weight
loss/motivational book published
“I do not recall what day of the week I started
my diet, but I know it wasn’t a Monday. Nor was
it the first day of January. And it certainly wasn’t
my first attempt at dieting. I started a diet every
Monday for twenty years. That’s a lot of wasted
time, y’all. But I always thought something mag-
ical would happen on Monday. Willpower would
kick in. Temptations would go away. The stars
would align and spell out diet success for me.
Only, it never happened that way.There is noth-
ing magical about the first day of January, yet
people wait for months and months for that day to come think-
ing the secret to their success can be found in that day.You
know what? I was born the 13th day of September on a
Wednesday. My body thinks Wednesday is the first day of the
week, September the first month of the year, and 13 the ultimate
lucky number. If there is something you need to do, go after it.
Don’t wait for a Monday, and certainly don’t wait for the first day
of January. I found success, because I found the secret: you
don’t wait. You don’t put off getting started in making changes
you need to make. Not ever. Not for anything. When you have a
goal in mind, and you feel the fire of change burning, THAT is the
day to start. No, if you were to ask me what day I started my
diet, I could not tell you. But I can tell you this: I started on the
day my ‘fed up’ met my ‘fired up’ and they did not care that it
wasn’t a Monday in January.”
Hey ADINA, Can I get your picture to prove to all my
friends that angels really do exist???— LOVE YA, MOMMA
“Woohooo— lightweight baby, nothin’ but peanuts!“ This
became his trademark saying before all heavy sets in
gyms all across the world!
Dorian Yates brought a whole new meaning to the
words ‘blood & guts.’ He brought inspiration to many
bodybuilders. Even with numerous injuries and torn mus-
cles, he trained with an intensity that very few people have
witnessed. With the discipline of a monk and the tenacity
of a raging pit bull he forged ahead, regardless of circum-
stances; he presented a body during his era that was very
hard to beat and left many in amazement.
Dexter Jackson winning the ’08 Mr. O opens up doors
and gives hope to many other pros. Who knows, this may
be a historic event— no longer will a Mr. O win based on
name alone. The message is clear: show up ‘off’ and you
will lose your title.
Though many are quick to say that BB is heading in a
negative direction, I say it’s heading in the right direction—
slowly, but surely. BB’s can actually make a decent living
now, and many other doors open for them as well. So long
as we (the fans) continue to support BB, the culture that
has embraced BB will be around for a long time.
Some drink at the fountain of knowledge… oth-
ers just gargle. But I kinda like the way your mind
malfunctions— WELCOME TO THE MD FAMILY, AKRAM!
www.musculardevelopment.com April 2009
musculardevelopment.com
In the dog-eat-dog economy,
the Pit Bull is boss…AND MD IS
DEFINITELY THE PIT BULL OF THE
BODYBUILDING WORLD!!!!!.....YO’,
SPEAKING OF PIT BULLS, I GOTTA
TELL YA ABOUT MD’s BODYBUILD-
ING SCIENCE EDITOR MY BOY
ROBBIE DURAND, WHO HAS
BROUGHT A WHOLE NEW VERY
FRESH DIMENSION TO THE ALREADY
SUPER-POPULAR
MuscularDevelopment.com! IT’S
CALLED “THE TEAM MD
SHOW”….OH YEAH BABE AND IT IS
HOT!!!... STEAMING HOT!!!!...
CHECK IT OUT, EVERY WEEK— ROB-
BIE DURAND GETS INTO THE MIND
OF MD’s BODYBUILDING SUPER-
STARS AND THAT MEANS YOU
FANS GET TO LISTEN TO YOUR
FAVORITE MD STARS OPEN UP TO
ROBBIE AND SHOW YOU A SIDE OF
THEM THAT YOU HAVE NEVER SEEN
BEFORE… NOW TELL ME THAT AIN’T
SOME AWESOME SHIT!!!!!... IT’S
REALLY VERY INTERESTING!!!!
EACH WEEK ROBBIE DURAND
POSTS A THREAD ON THE NO BULL
FORUM, TELLING EVERYONE WHO
76 MD
HIS NEXT INTERVIEW WILL BE,
AND ROBBIE ASKS YOU FANS WHAT
QUESTIONS YOU WOULD LIKE ROB-
BIE TO ASK THE MD STAR… YES,
YOU HEARD ME RIGHT, YOU THE
FAN GET TO ASK THE QUESTIONS
THROUGH ROBBIE… OH YEAH
BABE, AND ROBBIE GETS THE
ANSWERS TO THE QUESTIONS WE
ALL WANNA KNOW!!!! YO’, YOU
WOULD ALL BE SHOCKED TO HEAR
WHAT THESE STARS REVEAL TO MY
BOY ROBBIE !!!! HEY, THE FIRST
SHOW HAD FLEX WHEELER OPEN
UP TO ROBBIE AND SHOW EVERY-
ONE A SIDE OF FLEX THAT NO
ONE ELSE KNOWS… ROBBIE
SHOWED US ALL KENNY WHEEL-
ER THE MAN AS WELL AS FLEX
WHEELER THE LEGENDARY
BODYBUILDER… OOOPS, ROBBIE
EVEN GOT ME TO SHARE A FEW
CRAZY STORIES FROM “BACK IN
THE DAY”… YUP, THAT’S RIGHT,
THERE’S EVEN A SHOW WITH ME
AND NEW PRO MIKE LIBERATORE,
OH HELL YEAH BABE, YOU’RE
MISSING OUT ON SOME COOL SHIT
IF YOU DON’T CATCH THESE
www.musculardevelopment.com
SHOWS… NOW KEEP IN MIND,
ROBBIE DURAND ALSO DOES THE
“MD RESEARCH SHOW” & THE
“MD SUPPLEMENT SHOW,” ALL
FOR YOU FANS AND FOUND ONLY
ON MuscularDevelopment.com!
YES MY BOY ROBBIE DURAND
HAS BEEN VERY BUSY LATELY AND
MuscularDevelopment.com AS
ALWAYS, IS THE ONLY PLACE
WHERE “YOU, THE FAN” GET A
CHANCE TO MINGLE WITH THE
PROS, GET ANSWERS TO QUES-
TIONS YOU WANNA KNOW AND
BEST OF ALL, BE PART OF THE
BEST DAMN BODYBUILDING
TEAM ON THE PLANET >> TEAM
MD BABE, WHERE OUR MOTTO IS
“In these tuff times sometimes
life’s a bitch— so why not be its
pimp?” YA HEARD!!!! MD
RULES!!!! YO’, WAIT UP… BEFORE
YOU MOVE ON, I WANNA REMIND
YOU ALL >> DON’T FORGET TO
CATCH MY INTERVIEW WITH ROB-
BIE, YOU WON’T BE
SORRY!!!!!!!... “A little nonsense
now and then is cherished by the
wisest men.”
April 2009

FLEX Critique
How Can Jay Cutler
Get His Title Back?
First: A
Reminder—
Check The Name
Of This Column!
Before I get started this month in
my discussion of Jay Cutler, I
want to commend him for both
his very impressive track
record and for the profes-
sionalism he has always
displayed on and off the
stage. You would be
hard-pressed to find a
better representative
for pro bodybuilding
than Jay. He’s a hap-
pily married man
who has kept his
nose to the grind-
stone and stayed out
of trouble for many
years. In spite of what
some people seem to think,
I do wish him all the best.
If I have been critical of Jay
here in MD, please refer to the
name of my monthly assign-
ment: “The Flex Critique.” MD
doesn’t pay me to praise
everybody and be a cheer-
leader. Obviously these guys all
look pretty damn good if they
are competing at this level. I am
charged with the responsibility of
offering my opinion about
physiques, contest predictions and
contest results. And that’s all it is—
my personal point of view. You
don’t have to agree with me. And
I am talking about physiques, not
82 MD
By Flex Wheeler
the person.
I know from my own experience
as an athlete that it can be almost
impossible not to take this type of
criticism personally. In fact, some
guys have taken my words on as a
challenge and set out to prove me
wrong. Awhile back, I said here in
MD that Troy Alves would
never make the top 10 at the
upcoming Mr. Olympia that
year. Troy actually came up to
me after the show, where
he did in fact break the
top 10 for the first time
and thanked me. He said
that even though it made
him upset to read that I
didn’t consider him a
viable threat for that con-
test, it was exactly what he
needed to hear to take his
training and diet up another notch,
and that’s what put him over the top
and caused him to look the best he
ever had. Of course, Troy knows me
pretty well and never once thought
I was putting him down out of mal-
ice.
Many of Jay Cutler’s fans post
on the forums and e-mail me
because they think I have it in for
PHOTOGRAPHY BY PER BERNAL
the guy, due to the things I say
about his physique. Again, my job is
to find the flaws and point out what
needs to improve. In the end, I have
the utmost respect for Jay. The man
won the Mr. Olympia twice, and
that’s two times more than I ever
did in almost 10 years as a pro.
www.musculardevelopment.com April 2009
A Moment In
Time: The 2001
Mr. Olympia
Jay is up against some
phenomenal competition this
year in the form of Dexter,
Heath, Wolf, Toney and
more. The Jay Cutler I have
seen at the past two
Olympias wouldn’t be one I
would bet on to come out on
top against all those dudes—
but there is a Jay that sure
could give them all a living
nightmare. I’m talking about
the Cutler who came within a
hair of knocking Ronnie
Coleman off his throne back
at the 2001 Mr. Olympia. He
was huge, full and rock-hard
from top to bottom and front
to back. His upper body had
plenty of deep, clear separa-
tion and detail. There was no
loose skin on his lower back
and glutes at all— all that
sh*t was tight. His waistline
was smaller and his overall V-
taper was much better than
what we’ve seen more recent-
ly. There was no noticeable
disparity in the size of his left
and right limbs. When the
man hit a side triceps pose,
nobody on the planet at that
moment could touch him. He
looked thick and shredded in
every muscle group. He even
had those hatches in his tri-
ceps! Though I am known to
be a friend and a fan of
Ronnie Coleman’s, I have to
say that from where I was sit-
ting, Jay had Big Country
handled that year. And if you
could put that Jay in a time
machine, set it forward eight
years to the 2009 Mr.
Olympia, I think he would
most likely handle Dexter,
Phil, Dennis and anybody
else out there right now.
Come In
Lighter?
If you analyze Jay Cutler’s
physique at various shows
over the years, you could
make a pretty convincing
argument that he looks his
best in the rare shows that
April 2009 www.musculardevelopment.com
he’s come in at under 260
pounds. That’s where he was
at the 2001 Olympia, as well
as his third consecutive
Arnold win in 2004. That ver-
sion of his physique was
never called blocky. He had a
great taper down from his
mega-wide shoulders,
down to a tight waistline
and then it all flared out
again with his meaty,
cross-striated quads.
But Ronnie kept get-
ting bigger and big-
ger every year, and
Jay saw that his
only shot at taking
him down and
winning the
sport’s ultimate
title was to beat him
at his own game.
Cutler went up as
high as 280 pounds. That’s
when you started hearing
people refer to him in terms
of a kitchen appliance. At the
last Olympia, Jay knew the
more streamlined Blade was
breathing right down his
neck after the prejudging and
took drastic measures of dry-
ing out to drop almost 15
pounds for the next night.
But losing all that water
weight and getting up there
at around 245 pounds only
made him look flat and
stringy, and further exagger-
ated his relatively wide
waist. Dexter is the king of
fullness and this only
served to point that out as
he stood alongside the
deflated two-time champ.
So when I suggest that
Jay might stand a much bet-
ter chance of regaining his
title if he comes in lighter,
that’s not the type of ‘lighter’
I mean. He needs to stop
worrying about being the
biggest man up there,
because Ronnie the super-
freak is gone. Now the game
has changed and you have a
few guys who combine a
very full, round look with
great V-tapers and killer con-
ditioning.
MD 83
FLEX CRITIQUE
Is Jay Too Old
To Change?
Age may be a limiting
factor in most sports, but
pro bodybuilding is one
endeavor that has wit-
nessed plenty of athletes
hit their stride well into
their late 30s and even 40s.
Vince Taylor looked a hell
of a lot better a couple of
years ago than the Vince
that I was competing
against in the early days of
my pro career. We all
watched the late bloomer
Ronnie Coleman get more
and more dominating as he
finished out his 30s and
into his early 40s. Toney
Freeman didn’t even
become a top pro until he
was just about 40. And
even though Dexter has
been looking awesome for
a long time, he didn’t hit
his career pinnacle until he
won the Olympia a couple
84 MD www.musculardevelopment.com
weeks before hitting 39. Jay
is only 35; he’ll be 36 at the
Mr. Olympia this fall. At
that age, Ronnie still had
five more Olympia wins
ahead of him. Jay been
doing this a very long time,
and that has to take a toll
on any human being— but I
don’t think he’s too old to
turn things around and get
at least most of that look
back, that got him to where
he was.
What Will It
Take For Jay
To Win A
Third Mr.
Olympia Title
In 2009?
So far I’ve been talking
in terms of physical attrib-
utes that Jay needs to
focus on. The things we
see on the surface, such as
his fullness, condition,
taper or lack thereof, are all
April 2009
FLEX CRITIQUE
important and need to be addressed. But what will real-
ly make the difference isn’t on the exterior; it’s Jay’s
state of mind and his mental attitude that are going to
truly determine whether the package he brings to Vegas
this year is going to be good enough to snatch the title
back out of Dexter’s hands, or if he’s going to shuffle on
down the lineup and land somewhere around fifth place
or worse.
Jay was at his best when he was hungry; a fierce
young warrior storming the castle walls and trying to
take down the king. Once he became the king, you could
argue that he went soft, literally and figuratively. Being
Mr. Olympia is a huge responsibility and Jay did a heroic
job of acting as an ambassador and traveling the world
to spread the good word about bodybuilding. But in the
process, he lost something, and that’s what he needs to
find again. I could make all types of silly analogies and
compare him to the Rocky Balboa character in Rocky III,
but it’s all been said before. The Eye of the Tiger is what
took Jay Cutler from an average pro to Ronnie
Coleman’s worst nightmare, and it’s what he must seek
to regain if he wants his title back from Dexter. Once he
has that burning desire again, he will be able to do what
it takes to bring his physique back to what it was not so
long ago. And Dexter, you’re my boy and all, but Jay
would give you a battle once he does that. As a fan of
the sport, I love to see a great battle. So I mean it from
the bottom of my heart when I say that I do hope Jay
Cutler rallies and brings the pain to Las Vegas this year.
86 MD
You Want To Hear
Truly Brutal Criticism?
For those of you who think I am rough on Jay and
some of the other guys, you don’t know what rough is.
Back in the day, before everybody was worried about
being so nice and sparing everyone’s feelings, you would
hear some really biting commentary. You wouldn’t hear
that somebody was ‘a little off.’ Uh-uh— they were
‘smooth as a baby’s ass!’ People were a lot more honest
and direct, even if it was harsh at times.
I will never forget watching the ESPN coverage of the
1989 NPC Nationals, my first year trying to turn pro after
having won the Cal earlier in the season. Laura Creavalle
was doing the color commentary for that broadcast and
she told the guy that my legs were too small. Not only
that, but she said she knew why— she watched me train
them at Gold’s Venice all the time and I didn’t work very
hard on leg day! I was crushed. Rather than confront
her, I couldn’t even look her in the face because I knew
she was right. And from that day on, I really started
beating the crap out of my legs, and they grew and grew
until they were not even remotely a weak point on my
physique. Nobody ever makes drastic improvements and
takes his or her physique to that next level if all they
ever hear is how wonderful and perfect they already
look. So keep that in mind whenever you read a critique
and think I or some other writer is being harsh. Maybe
we’re just trying to help! !
www.musculardevelopment.com April 2009

RESEARCH
Training
Don’t Train On An
Empty Stomach
Muscles need amino acids to
grow. You need plenty of them
around following a weight work-
out. Amino acids such as leucine
are the building blocks of muscle
proteins and serve as signaling chem-
icals that turn on protein synthesis.
Researchers from Great Britain and
the Netherlands found that protein
synthesis was 20 percent higher in
an exercised leg compared to a non-
exercised leg after eating a high-pro-
tein meal. They studied the rate of
muscle protein synthesis by measur-
ing the muscle uptake of a labeled
amino acid following unilateral leg
presses and leg extensions (one leg
exercised, while the other was inac-
tive; 8 sets of 10 reps). They took
muscle biopsies from both legs. A
practical application of this study
would be to consume a high-protein
energy bar or shake about 30 min-
utes before a weight-training work-
out. (Medicine and Science Sports
Exercise, 41: 144-154, 2009)
Super Slow
Training Has
Minimal Effects
On Blood
Pressure
Super slow training involves
weight training at deliberately slow
speeds, such as 10 seconds for the
concentric phase (shortening) and
five seconds for the eccentric phase
(lengthening). Most studies show that
super slow training is less effective
than weight training at traditional
speeds for building strength and mus-
cle size. However, it remains popular
with many bodybuilders and recre-
ational weight trainers. Some medical
experts fear that prolonged muscle
tension might trigger large increases
in blood pressure and overload the
heart and blood vessels.
Jason Wickwire and colleagues
104 MD
By Steve Blechman and
Thomas Fahey, EdD
from Kennesaw State University in Georgia found similar increases in systolic
blood pressure, diastolic blood pressure, heart rate, and perceived exertion
when young adults performed exercise at slow or traditional speeds. The
important finding from this study was that recreational levels of weight train-
ing at normal or slow speeds pose minimal cardiovascular loads and are safe for
most people. (Journal Strength Conditioning Research, 23: 72-79, 2009)
Calculating The Volume Of A Workout
Workout volume is an important marker of the relative load and effort of a
workout. Volume is determined by factors such as sets, repetitions, load,
weight displacement, and body mass. Volume load (VL), the most common
technique for measuring training volume, is calculated by multiplying repeti-
tions x weight x sets. Other techniques include maximum dynamic strength
volume load (MDSV: reps x [bodyweight - lower leg weight + weight lifted]),
time under tension (TUT: eccentric time + concentric time), and total work (TW:
force x displacement). Researchers from Appalachian State University in North
Carolina found large differences between the four methods when calculating
volumes, following workouts designed to develop either strength, power, or
muscle mass.
For the average bodybuilder, VL remains the easiest and most practical
method of assessing workout volume. It is useful as long as you don’t try to
compare one type of workout with another (e.g., workouts designed to build
power versus muscle mass). (Journal Strength Conditioning Research, 23:106-
110, 2009)
Weight-Training Helps
Overweight Kids Lose Fat
More than 18 percent of children in the United States are overweight or
obese, an increase of 100 percent since the 1970s. Reasons include increased
consumption of fast foods and high-sugar soft drinks and physical inactivity.
Obese children have an increased risk of becoming obese adults. Australian
researchers found that an eight-week weight training program (three days per
week) decreased body fat by 2.6 percent and increased lean body mass by 5.3
percent in 10-year-old children. The kids also increased squat strength by 74
percent, push-up performance by 85 percent, and vertical jump by 8 percent.
Supervised weight training has positive effects on physical performance and
body composition in pre-pubertal children. It might be an effective way to help
kids lose fat. (Journal Strength Conditioning Research, 23: 80-85, 2009)
www.musculardevelopment.com April 2009

RESEARCH
Training
Best Way To
Breathe During
Weight Training
Most experts advise avoiding the
Valsalva maneuver (holding your
breath and straining) during weight
training because it causes dramatic
increases in blood pressure. Scientists
have measured systolic blood pres-
sures as high as 400 mm of mercury in
athletes using the Valsalva maneuver
during heavy squats (120 mm Hg is
normal at rest). Some powerlifters
argue that the Valsalva maneuver
helps stabilize the trunk, which can
dramatically increase strength.
Elizabeth Ikeda and colleagues from
the School of Physical Therapy at the
University of Montana found few differ-
ences in force output during move-
ments of the knee, shoulder and elbow
on an isokinetic device when people
breathed normally; breathed in during
the active phase of the lift; breathed
out forcefully during the active phase of
the lift; or used the Valsalva maneuver.
Researchers concluded that forced expi-
ration during the active phase of the lift
is the most effective and safest way to
breathe during weight training. These
results may not apply to experience
strength-trained athletes lifting free
weights. (Journal Strength Conditioning
Research, 23: 127-132, 2009)
Wide Stance
Squats Activate
Glutes Best
Bodybuilding and weightlifting
coaches often instruct athletes to
vary their squatting stance to target
specific muscles in the lower body.
This advice is based more on popular
wisdom and urban legend than scien-
tific data. Using a technique called
electromyography, Italian researchers
determined that wide-stance squat-
ting activated the gluteus maximus
muscle better than more narrow
stances. They measured muscle acti-
vation in eight thigh and hip muscles
during a narrow stance (feet placed at
106 MD
hip width), moderately wide stance
(150 percent hip width), and wide
stance (200 percent hip width). With
the exception of greater gluteus max-
imus activation during a wide stance,
stance width had no effect on muscle
activation levels in the thighs or hip.
The gluteus maximus muscle is the
strongest in the body and absolutely
essential to powerful movements such
as jumping and sprinting. This study
showed that wide stance squats are
best for activating all the muscles in
the thighs and hips. (Journal
Strength Conditioning Research, 23:
246-250, 2009)
Restricted Blood
Flow Training:
The Controversy
Continues
Several Japanese studies showed
that weight training with restricted
blood flow increased strength more
than weight training with normal blood
flow. Athletes doing knee extensions
with a tourniquet wrapped around their
thigh increased muscle size and
strength more than athletes doing low-
intensity knee extensions without a
tourniquet. Muscles grow in response
to physical or chemical stress, so it
seems reasonable that restricting blood
flow to muscles during training might
promote hypertrophy. Cutting off blood
flow may trigger cell damage, inflamma-
tion, and increase stress and anabolic
hormone release. A study by Brazilian
and American scientists found that
restricting blood flow during an 8-week
weight-training program was no more
effective for increasing muscle size or
strength than weight training alone.
Takahiro Sumide led scientists from
Japan’s Juntendo University in a study
which showed that restricted blood
flow training increased strength at
moderately-high movement speeds
(180° per second). Why the differences?
People vary in their response to exer-
cise. Factors such as age, athletic expe-
rience, gender, measurement methods
and motivation influence study results.
We need more research to determine
www.musculardevelopment.com April 2009
By Steve Blechman and
Thomas Fahey, EdD
the effects of restricted blood flow train-
ing on muscle hypertrophy and
strength. (Journal of Science and
Medicine in Sport, 12: 107-112, 2009;
International Journal Sports Medicine,
29: 664-667, 2008)
Planned
Overreaching
May Bring You
To The Next Level
Factors that influence increased
muscle size and strength include mus-
cle tension, time under tension, calo-
ries, key amino acids, genetics and
rest. Most sports training and nutri-
tional programs have been developed
through trial and error, because the
process is complex and individual.
Programs appropriate for weightlifters
or discus throwers are inappropriate
for bodybuilders (and vice versa).
However, certain basic principles apply
to the training programs of all athletes.
An interesting article by Emidio
Pistilli and colleagues from the
Department of Physiology at the
University of Pennsylvania in
Philadelphia, proposed that short-term
overreaching might result in accelerat-
ed gains in strength and performance
in weightlifters. Overreaching is a
short-term increase in training volume
and intensity, while overtraining is a
more long-term condition characterized
by chronic exhaustion and decreased
performance. They argued that
increasing the volume and intensity of
workouts for a week (no more than
three weeks), followed by a period of
reduced training intensity, might pro-
duce a rebound increase in strength
and performance. This is an interesting
concept that might have applications
for bodybuilders. The important com-
ponents are large increases in training
volume and intensity for short periods,
followed by normal or moderate-inten-
sity workouts. This concept is as much
art as science, and its effectiveness
will vary with the experience and
adaptability of the athlete. (Strength
and Conditioning Journal, 30 (6): 39-44,
2008)

RESEARCH
Fat Loss
Gastric Bypass
Improves Sexual
Performance in
Morbidly Obese
Men
Grossly obese men have an
increased risk of sexual dysfunction,
including erection problems and
decreased sex drive. High levels of
body fat trigger insulin resistance,
which interferes with nitric oxide
(NO) production— an important reg-
ulator of blood flow to the penis and
the rest of the body. Ramzi Dailai, from
the Albert Einstein Health Network,
found that sexual performance
improved following gastric bypass sur-
gery in morbidly obese men (body mass
index greater than 51 kg/m2; 30 is over-
weight). The amount of weight lost fol-
lowing surgery was highly predictive of
improvements in sexual performance
capacity. Sexual performance returned
to near normal values in men who
lost 67 percent of excess weight.
Poor metabolic health is the
principal cause of sexual
problems in aging men, such
as erectile dysfunction. Gastric
bypass surgery improves meta-
bolic function and sexual perform-
ance. (Journal American College of
Surgeons, 207: 859-864, 2008)
Meltdown
Increases Caloric
Expenditure and
Fat Burning Before
and After Exercise
Meltdown is a weight-loss supple-
ment that includes synephrine, caffeine,
phenylethylamine, yohimbine, and hor-
denine. Each of these substances is
thermogenic (increases caloric expendi-
ture). In our Supplement Research col-
umn this month, we reported a study
by Jay Hoffman and co-workers, show-
ing that Meltdown increased resting
caloric expenditure by 20 percent for
116 MD
several hours.
A study by Darryn Willoughby from
Baylor University and colleagues found
that Meltdown increased caloric expen-
diture and fat burning before and after a
short, maximal bout of exercise in col-
lege-age men. They rested one hour,
took 3 Meltdown capsules (500 mg) or a
placebo (fake Meltdown), rested anoth-
er hour, took a maximal treadmill test
(approximately 12 minutes of exercise
to exhaustion) and then rested another
hour. Meltdown increased caloric
expenditure by 10 percent during the
two-hour experimental period (rest +
exercise + rest) and increased estimated
fat use by 6 percent. Blood pressure and
heart rate were similar between
Meltdown and placebo. Meltdown
increases metabolic rate at rest and dur-
ing recovery from exercise without
imposing additional loads on the cardio-
vascular system. (Journal of the
International Society of Sports Nutrition,
5: 23, 2008)
www.musculardevelopment.com
By Steve Blechman and
Thomas Fahey, EdD
Green Tea
Decreases
Abdominal Fat
Green tea is a popular weight-loss
supplement that also improves blood
sugar regulation and influences fat
cell turnover. While it is not a magic
bullet that instantly improves meta-
bolic health, it helps. Kevin Maki
from the Provident Clinical
Research, in Bloomington, Indiana
showed decreases in total abdominal
fat, subcutaneous abdominal fat
(under the skin), and blood triglyc-
erides (blood fats) in people consum-
ing a green tea beverage containing
625 mg of catechins and 39 mg of caf-
feine for 12 weeks, compared to a
placebo (green tea without catechins
or caffeine). The people also did 180
minutes per week of moderate-inten-
sity exercise.
Caffeine and catechins— particu-
larly epigallocatechin-3-gallate—
speed metabolism and fight fat. Other
studies found that green tea extract
increased the conversion of testos-
terone to estrogen in fat cells, which
might have negative effects in body-
builders. Green tea is an effective fat
fighter that complements the effects
of exercise. However, bodybuilders
should use it with caution. (Journal
of Nutrition, 139: 264-270, 2009;
Journal of Nutrition, 138: 2156-2163,
2008)
Caffeine Works
Faster In Men
Than In Women
Illustrated by Jerry Beck/www.ironasylum.com
Ninety percent of Americans con-
sume caffeine every day in one form
or another. Most people drink coffee,
tea, or other caffeinated beverages as
pick-me-ups to increase alertness, or
consume them as weight loss supple-
ments to lose body fat. Caffeine is a
central nervous system stimulant that
improves wakefulness, alertness, and
some types of athletic performance. It
affects some people more than others,
April 2009

RESEARCH
Fat Loss
depending on tolerance, body size
and gender.
A University of Barcelona (Spain)
study showed that caffeine had a
greater, faster effect in men than
women. The scientists measured the
short-term (first 30 minutes) and
long-term (rest of the day) effects of
caffeine ingestion in nearly 700 col-
lege students. Coffee increased alert-
ness within 45 minutes, but the
effects were greater in men than
women. Decaffeinated coffee also
increased alertness, although the
effects were less than regular coffee.
In most people, the effects of caffeine
last for 2-3 hours, but can last as long
as 10-12 hours in pregnant women
and in people with liver disease.
(Progress in Neuro-Psychopharm acol-
ogy and Biological Psychiatry, 32:
1698 DO, 2008)
Uncoupling Might
Be Key to Future
Weight-Loss
Drugs
Energy metabolism works through
a series of coupled reactions. This
means that energy released by break-
ing down fats, carbohydrates and pro-
teins is captured in other reactions
such as making ATP (a high energy
chemical) or storing fats and carbohy-
drates. Uncoupling occurs when the
energy from food breakdown is
released as heat instead of being cap-
tured as ATP. The cell mitochondria
(cell energy centers) contain uncou-
pling proteins such as UCP1, which
convert energy directly into heat. All
mitochondria contain UCP1, but they
are particularly concentrated in brown
fat. The body has evolved to store
energy (fat) efficiently, but developed
the ability to generate heat through
uncoupling to protect itself from cold
and hypothermia (drop in body tem-
perature). Drug makers are targeting
genes that cause uncoupling in cells
to increase metabolic rate and help
118 MD
people lose fat. This could lead to
new, more effective drugs for weight
loss. (International Journal of Obesity,
32, S32-S38, 2008)
Endurance
Exercise Reduces
Fat Surrounding
the Heart
Fat surrounding the organs, partic-
ularly in the abdomen, decreases
metabolic health, which can lead to
heart attack, diabetes and stroke.
Heart fat (epicardial fat) restricts
movement of the heart and increases
blood pressure. Abdominal fat pro-
motes insulin resistance, which inter-
feres with important chemicals that
regulate blood flow and blood pres-
sure. A Japanese study found that 12
weeks of endurance training (three
times a week for 60 minutes)
decreased abdominal and epicardial
fat. Blood pressure decreased in
direct proportion to decreases in
heart fat. Exercise is an effective
technique for decreasing abdominal
and heart fat and improving metabol-
ic health. (Journal of Applied
Physiology, 106: 5-11, 2009)
Sleep Less,
Snack More
Sleep-deprived people eat more
snacks. Inadequate sleep is linked to
obesity, but scientists aren’t sure why.
Arlet Nedeltcheva and co-workers
from the University of Chicago found
that appetite and food intake from
snacks increased more following sleep
deprivation (5.5 hours of sleep per
night) than normal sleep (8.5 hours).
Eleven middle-aged adults lived in a
sleep laboratory for 14 days and had
free access to good-tasting food.
During their stay, they were allowed
long and short sleeps. Sleep duration
did not affect caloric intake during
meals. However, people ate 221 more
www.musculardevelopment.com
By Steve Blechman and
Thomas Fahey, EdD
calories and 4 percent more carbohy-
drates per day from snacks following
sleep deprivation. Energy expenditure
(metabolism plus physical activity)
was the same on long and short sleep
days. People eat more snacks when
they don’t get enough sleep, which
promotes obesity. (American Journal
of Clinical Nutrition, 89: 126-133, 2009)
Rimonabant
Combined With
Metformin
Promotes Weight
Loss
Rimonabant and metformin
improve blood sugar regulation and
promote fat loss. Rimonabant
(Accomplia) decreases body fat and
reduces heart disease risk factors in
overweight people. The drug works
by blocking the same receptors that
give marijuana users the munchies.
The endocannabinoid-CB1 system—
the receptors that cause the marijua-
na high— promote food cravings
linked to obesity. While it is widely
prescribed outside the United States,
the Food and Drug Administration has
not approved it, because of its severe
psychological side effects.
Metformin, sold as Glucophage,
Riomet, and Fortamet, is the most
common drug used to treat type 2 dia-
betes, particularly when obesity and
insulin resistance accompany it. It
works by moving sugar from the
bloodstream into the cells. It is a good
drug for active diabetics because it
rarely causes low blood sugar, even
during intense exercise. A study con-
ducted at the University of Hull in
Great Britain showed that obese
women who lost weight with rimona-
bant maintained weight loss with
metformin. This drug combination is
particularly effective in overweight
people with diabetes. However, it is
unlikely that the FDA will approve
rimonabant anytime soon. (Clinical
Endocrinology, 70: 124-128, 2009)
April 2009
 RESEARCH
Health
Inadequate Sleep
Depresses The
Immune System
The quantity and quality of sleep
is important for normal immune func-
tion; inadequate sleep increases the
risk of colds and flu. Researchers from
Carnegie Melon University found that
healthy adult men and women who
slept less than seven hours per night
increased the risk of catching a cold
by nearly 300 percent. Poor sleep effi-
ciency (percentage of time in bed
actually sleeping) increases the risk
by 550 percent. Sleep habits were
assessed in 153 healthy adult men
and women for two weeks. They
were then quarantined and
given nasal drops containing a
cold virus. People who slept
longer and more efficiently
were more resistant to
colds.
The immune system
is the ultimate limiting
factor in athletics. A
cold or flu will stop
progress in a training
program as fast as a
muscle or joint injury.
Bodybuilders have an
increased risk of sleep dis-
turbances because they
have larger neck muscles
than normal, which makes them
more susceptible to airway obstruc-
tion during sleep. See your doctor if
you have trouble sleeping or feel
overly-fatigued during the day.
(Archives Internal Medicine, 169:
62-67, 2009)
Growth Hormone
Supplements
Increase Bone
Mass In Adults With
GH Deficiency
Growth hormone is important for
bone metabolism in growing children
and adults. The decrease in bone
126 MD
mass in aging women and men is par-
tially linked to declining levels of
growth hormone. A rare genetic
mutation of the growth-hormone-
releasing hormone receptor gene
causes lifelong growth hormone defi-
ciency.
Brazilian scientists administered
growth hormone supplements to 20
men and women with this gene
mutation. Before treatment, they had
lower bone mass than normal, but
increased bone density and markers
of bone metabolism during six
months of growth hormone supple-
mentation and six months after treat-
ment. Growth hormone
has the potential of
slowing bone loss
in older adults who
are growth-hormone
deficient. (Clinical
Endocrinology, 70:
35-40, 2009)
Low Sex Hormone
Levels Linked To
Reduced Bone
Mass In Aging
Men
Low bone mass is common in
women after menopause. While less
www.musculardevelopment.com
By Steve Blechman and
Thomas Fahey, EdD
publicized, older men also lose bone
density, particularly if they have
abnormally low levels of sex hor-
mones. In a study of nearly 1200
adult men, William Nelson and col-
leagues from Johns Hopkins School of
Medicine found that those with the
lowest levels of free estrogen (biologi-
cally active form of the hormone)
were 70 percent more likely than nor-
mal to have reduced bone density.
The risk was 400 percent greater in
men with the lowest testosterone lev-
els. Lower levels of serum-hormone-
binding globulin provided protection
against loss of bone mass in aging
men. This study showed that older
men are not immune to the negative
health consequences of falling sex
hormone levels. (Clinical
Endocrinology, 70: 26-34, 2009)
Pre-Exercise
Icing Decreases
Functional
Performance Of
The Hamstrings
Ice decreases muscle and nerve
metabolism, slows nerve conduc-
tion speed, and impairs the rate of
muscle activation. Using ice during
exercise or competition (e.g.,
while sitting on the sidelines or
between lifts during a
weightlifting contest) could
decrease muscle performance
and increase the risk of injury.
Jennifer Fischer led researchers
from Old Dominion University to find
Illustrated by Jerry Beck/www.ironasylum.com
that applying an ice bag on the ham-
strings for 10 minutes decreased per-
formance in the shuttle run, single-
leg vertical jump, and co-contraction
test. The effects lasted for at least 20
minutes after exercise. Applying ice
for three minutes had no effect on
performance. Ice is a valuable modali-
ty for treating injuries and trauma
during recovery from physical activity
because it decreases inflammation,
pain and swelling. However, it should
April 2009
 RESEARCH
Health
not be used before or during exercise.
(Journal Strength Conditioning
Research, 23: 44-50, 2009)
Non-Surgical
Treatment For
Prostate
Enlargement
Enlargement of the prostate gland
(benign prostatic hyperplasia, BPH) is
common in aging men. It can cause
restriction of the tube leading from
the bladder to the outside (urethra),
leading to frequent urination, urine
retention, urinary urgency and uri-
nary tract infections. While bother-
some, it is not considered a precan-
cerous condition.
A review of literature by urologists
from the Feinberg School of Medicine
at Northwestern University concluded
that the combination of 1-adrenergic
blockers and 5-alpha-reductase
inhibitors was effective for reducing
the symptoms of enlarged prostate
glands. The 1-adrenergic blockers,
such as Uroxatral, relax smooth mus-
cle, controlling urine flow, which
makes it easier to urinate. The 5-
alpha-reductase inhibitors, such as
Propecia and Avodart, interfere with
the action of testosterone by blocking
the formation of dihydrotestosterone.
They concluded that the combination
of these drugs was effective for reduc-
ing urinary tract symptoms in men
with enlarged prostate glands and
preventing progression of the disease.
(International Journal of Impotence
Research, 20: s33-s43, 2008)
Man Who
Can’t Pee
Many aging men have lower uri-
nary tract symptoms (LUTS) linked to
enlargement of the prostate gland,
anatomical changes to the bladder, or
alterations in the tone of the sympa-
thetic nervous system (fight-or-flight
system). The many causes of LUTS
often make it difficult to treat the
condition effectively. Physicians usu-
128 MD
ally suspect an enlarged prostate
gland when middle-aged and older
men complain of urinary problems
such as frequent urination, urinary
urgency, inability to urinate, urine
retention, or urinary tract infections.
Risk factors of prostate enlargement
include family history, age, increased
prostate-specific antigen levels (PSA),
prostate volume, and sexual dysfunc-
tion. Other markers include slow
urine flow rate and retained urine vol-
ume after voiding. Many men are
embarrassed to see their doctor about
LUTS. This is a mistake because
physicians have effective treatments
that can drastically reduce the symp-
toms. (International Journal of
Impotence Research, 20: 2-10, 2008)
Prednisolone
Nearly Doubles
Cycling Endurance
Capacity
Cortisol is a hormone secreted by
the adrenal cortex, a gland that rests
on top of each kidney. It is a steroid,
but not the kind that people take to
increase muscle mass and sports per-
formance. Rather, it helps maintain
blood sugar levels, stimulates amino
acid and fat breakdown for energy
and suppresses inflammation.
Physicians use more powerful and
longer-acting synthetic versions of
cortisol (collectively called glucocorti-
coids), such as prednisone, pred-
nisolone and dexamethasone to treat
severe allergies, inflammation,
rheumatoid arthritis and altitude sick-
ness. These drugs also cause immune
system depression, skin weakness,
reduced bone density, growth sup-
pression and muscle breakdown, so
they are not typically used to improve
athletic performance.
French researchers found that
short-term administration of pred-
nisolone (60 milligrams per day for 1
week) increased cycling endurance
time in recreational athletes by nearly
100 percent (56 minutes before and
www.musculardevelopment.com
By Steve Blechman and
Thomas Fahey, EdD
107 minutes after). Prednisolone
caused decreases in testosterone,
growth hormone, DHEA and hor-
mones linked to fluid and thyroid
function. Prednisolone most likely
improved performance by increasing
carbohydrate availability during pro-
longed exercise. However, pred-
nisolone and other corticosteroids
have severe side effects that eventu-
ally result in physical deterioration.
Prednisolone is a banned substance
in Olympic sports. (British Journal
Sports Medicine, 42: 983-988, 2008)
Many Groin
Injuries Might Be
Hernias
An inguinal hernia is a projection
of the contents of the abdominal cavi-
ty through the wall of the abdomen
through the inguinal canal. During
the development of the urinary tract
and reproductive organs, the inguinal
canal serves as the pathway for
movement of the testes from the
abdomen into the scrotum.
Consequently, men are 25 times more
likely than women to suffer from
inguinal hernias.
In a review of literature, John
Nyland and colleagues from the
University of Louisville concluded
that many athletic groin injuries are
inguinal hernias. The injury occurs
most frequently during cutting, pivot-
ing, rapid changes in direction and
kicking in sports such as soccer,
rugby, ice hockey and football. The
repetitive nature of these movements
makes the injury more likely in these
athletes. The injury can be difficult to
diagnose, even with MRI or ultra-
sound. Laparoscopic surgery enables
rapid recovery and is more effective
than conservative treatments. The
best way to prevent hernias is to
maximize physical fitness and the
strength, power and endurance of the
core and lower body muscles. (British
Journal of Sports Medicine, 42: 954-
964, 2008)
April 2009

RESEARCH
Supplements
Weight-Loss
Supplement
Ingredient May
Be Toxic To The
Liver
Usnic acid, an ingredient found in
some weight-loss supplements, may
be hazardous to your health. Some
weight-loss products include usnic
acid because it causes thermogene-
sis— an increase in caloric expenditure
and metabolic rate, which promotes
fat loss. It is found in Usnea barbata
lichen, a plant species composed of
algae and fungus that grows on
rocks and tree trunks. Usnic acid
causes uncoupling in the mito-
chondria, the energy centers
of the cells. This means that
the cells lose food energy as
heat instead of converting it
into usable energy or storing
it as fat. Drugs such as
amphetamines, ephedrine,
and dinitrophenol cause
uncoupling but can have
severe side effects. The
U.S. Food and Drug
Administration (FDA)
reported 23 cases of liver
toxicity linked to usnic acid in
weight-loss supplements. As a result,
the National Toxicology Program is
evaluating usnic acid and the Usnea
barbata lichen to determine if they are
poisonous and safe for human con-
sumption. (Journal Environmental
Science and Health, in press; published
online October 2008)
Capsinoids
Increase Fat Use
The FDA banned the weight-loss-
promoting herb ephedra in 2004, and
supplement makers have been search-
ing for effective replacements ever
since. Some plant extracts are thermo-
genic, which means they increase
metabolic rate and caloric expenditure.
Capsinoids (e.g., capsaicin), the active
138 MD
ingredient in red pepper, are promis-
ing thermogenic chemicals that might
promote fat loss. They cause a burning
sensation when they touch skin and
are used in heat wraps and analgesic
balms. A study conducted at the
University of Maryland Medical School
found that obese men and women
given capsinoid supplements (6 mg
per day for 12 weeks) lost more
abdominal fat than people taking a
placebo (fake capsinoids). The supple-
ments were well-tolerated and had
few side effects. Other studies found
that capsinoids prevented fat cell
growth, promoted thermogenesis,
reduced hunger, triggered fat break-
down and had a small effect on fat
loss. Capsinoids may be useful ingredi-
ents in weight-loss supplements.
(American Journal of Clinical Nutrition,
89: 45-50, 2009)
ZMA Has No Effect
On Testosterone
Many bodybuilders take ZMA
because they believe it increases
testosterone levels and might be a
‘drug-free’ method of boosting muscle
growth. ZMA contains zinc, vitamin B-
6 and magnesium. Zinc is involved in
testosterone metabolism. In the 1960s,
www.musculardevelopment.com
By Steve Blechman and
Thomas Fahey, EdD
scientists found that men with low
levels of zinc also had low testos-
terone levels. In 2000, Brill and Conti
found that ZMA increased testos-
terone levels by 30 percent in athletes.
This study made ZMA an overnight
sensation. Subsequent studies showed
that zinc supplements did not increase
testosterone levels in people with nor-
mal blood levels of zinc. A study con-
ducted at the German Research
Center of Elite Sport in Cologne,
Germany found that ZMA supple-
ments had no effect on blood levels of
total testosterone or the biologically
active free testosterone. Subjects took
three ZMA capsules per day (30
mg of zinc per dose) for 58
days. While the supplements
increased blood zinc levels,
they had no effect on testos-
terone. (European Journal of
Clinical Nutrition, 63: 65-70,
2009)
Energy Drink
Increases
Quickness
And
Alertness
Many bodybuilders take
energy drinks such as Red Bull,
Rockstar and Redline Xtreme to rev up
their workouts and improve perform-
ance. These drinks are high in simple
sugars, caffeine and specific amino
acids. Jay Hoffman and colleagues
from the College of New Jersey found
that male power athletes who drank a
Illustrated by Jerry Beck/www.ironasylum.com
can of Redline Xtreme performed 8
percent better on a test of quickness
and reaction time (Makoto testing
device) than athletes given a placebo
(fake drink). The researchers also
reported greater energy and alertness.
However, the drink had no effect on
high-intensity exercise capacity
(Wingate test). Bodybuilders may ben-
efit from consuming an energy drink
before workouts. (Journal International
Society Sports Nutrition, 6: 2, 2009)
April 2009

RESEARCH
Supplements
Meltdown
Increases
Resting
Metabolism
Bodybuilders take weight-loss
supplements to increase metabolic
rate and suppress appetite.
Accelerating metabolism burns more
calories and promotes fat loss. Jay
Hoffman and co-workers from the
Department of Health and Exercise
Science at the College of New Jersey
found that young adults burned 22
percent more calories after taking
three capsules of the weight-loss
supplement Meltdown than a group
taking a placebo (fake Meltdown).
The supplement also increased rest-
ing oxygen consumption by 29 per-
cent and resting heart rate and blood
pressure by 6 percent. People taking
the supplement also reported an
increase in tension and confusion.
Meltdown contains caffeine and sev-
eral other supplements that cause
thermogenesis (increased caloric
expenditure). Meltdown may pro-
mote weight loss but might also
cause increased blood pressure and
nervousness in some people. (Journal
of the International Society of Sports
Nutrition, 6:1, 2009)
HMB Prevents
Protein
Breakdown
Beta-hydroxy-beta-methylbutyrate
(HMB) is a metabolite of the amino
acid leucine. In 1996, Nissen and co-
workers showed that HMB prevented
protein breakdown and promoted
hypertrophy in weight-training sub-
jects. HMB sales went through the
roof. Since then, HMB studies have
rendered conflicting results. Nutrition
researchers from the United States
and Finland concluded that the
effects of HMB depend on factors
such as age, training experience,
metabolic status and dosage. Some
140 MD
studies found that HMB prevented
muscle protein breakdown, stimulat-
ed muscle growth and promoted fat
breakdown. A sophisticated study
from Charles University in Prague,
Czech Republic using radioactive
tracers, found that HMB promoted
muscle hypertrophy by preventing
protein breakdown rather than stimu-
lating protein synthesis. HMB also
positively affected protein metabo-
lism in the gut, which could have
beneficial effects on whole-body
metabolism. (Food and Chemical
Toxicology, 47:255-259, 2009)
Creatine Prevents
Losses In
Strength And
Muscle Size
During
Immobilization
Muscle mass, strength and
endurance decrease rapidly during
immobilization following an injury or
surgery. Creatine monohydrate boosts
muscle size and strength in athletes,
older adults and people suffering
from degenerative diseases. Canadian
researchers, led by Adam Johnson,
found that creatine supplements (5
grams, four times per day) prevented
muscle deterioration in young men
with arms immobilized in plaster
casts for two seven-day periods.
Casting without creatine caused a 3.7
percent decrease in muscle mass, a
21.5 percent decrease in strength and
a 43 percent decrease in muscle
endurance. During creatine supple-
mentation muscle mass actually
increased slightly, while strength and
muscle endurance decreased by only
4.1 percent and 9.6 percent, respec-
tively. Creatine monohydrate supple-
ments prevented large losses in mus-
cle mass, strength, and endurance in
cast-immobilized limbs in young men.
(Journal Strength Conditioning
Research, in press; published online in
January 2009)
www.musculardevelopment.com
By Steve Blechman and
Thomas Fahey, EdD
L-Arginine
Supplements
Do Not Increase
Blood Flow In
Normal People
Should bodybuilders take arginine
and nitric oxide-boosting supple-
ments? Nitric oxide (NO) is vital for
muscle blood flow, sexual function,
fuel and hormone delivery to mus-
cles, tissue oxygenation and general
energy levels. The body makes nitric
oxide from oxygen and arginine.
Researchers from the Chinese
Academy of Medical Sciences pooled
the results of 13 studies on the
effects of arginine on blood flow,
using a technique called meta-analy-
sis. They concluded that arginine
improves blood flow in people with
blood flow restrictions but has no
effect in people with normal blood
flow. (American Journal of Clinical
Nutrition 89:77-84, 2009)
MD HAS THE
WINNING FORMULA!
The most cutting-edge,
scientifically-based, no-
bullshit information on
building muscle and burn-
ing fat—from drugs and
supplements to training,
nutrition and diet—from
the top medical experts
and bodybuilding champi-
ons and insiders!
April 2009

RESEARCH
Nutrition
Protein Quality
Affects Muscle
Protein Synthesis
After Weight
Training
Muscles increase in size in
response to training, provided there is
adequate training stress and energy,
and amino acids available to make
new proteins, fuel the process and
trigger chemical pathways that acti-
vate protein synthesis. A review of
literature by Canadian researchers
Jason Tang and Stuart Phillips con-
cluded that the quality of protein con-
sumed after weight training may
influence muscle protein synthesis
after exercise. Feeding protein during
the first 2 hours after training pro-
motes muscle protein synthesis
and increases post-exercise
tissue repair. Maximize
muscle protein synthe-
sis by consuming 20-30
grams of protein during
the first 2 hours after
training. Whey protein
works better than
casein or soy pro-
tein for maximiz-
ing muscle
growth after
weight training.
Drinking whole
milk after train-
ing is a simple,
inexpensive and
effective way to
speed post-exer-
cise recovery and
protein synthesis.
The availability of the
amino acid leucine is par-
ticularly important for turn-
ing on biochemical pathways that
stimulate protein synthesis. Several
supplement makers have formulated
products to harness amino acid trig-
gers to promote post-exercise protein
synthesis. (Current Opinion Clinical
Nutrition Metabolic Care, 12: 66-71,
2009)
148 MD
Essential Amino
Acid Speeds
Protein Synthesis
After Weight
Training
Cells use amino acids to make new
proteins, but amino acids do a lot
more than that. They activate signal-
ing proteins in muscles that turn on
protein synthesis and increase muscle
fiber size. Muscle tension, blood lev-
els of amino acids (particularly
leucine) and insulin are key factors
triggering muscle growth. They acti-
vate signaling pathways inside the
cells that promote protein synthesis
in the muscles and modify muscle
protein breakdown, remodeling and
repair. Chemicals called ribosomal
protein S6 kinase and the target of
rapamycin (mTORC1) are important
cell-signaling molecules that are sen-
sitive to small changes in energy sta-
tus and are major forces in protein
synthesis. They work like biological
computer programs to line up amino
acids needed to produce new muscle
tissue. Micah Drummond and col-
www.musculardevelopment.com
By Steve Blechman and
Thomas Fahey, EdD
leagues from the University of Texas
Medical Branch, in a review of litera-
ture, concluded that weight training
and essential amino acids independ-
ently activate protein-signaling mole-
cules that promote protein synthesis
and muscle growth. Bodybuilders
should consume amino acid supple-
ments high in leucine after training to
maximize protein synthesis. Supp-
lementing essential amino acids may
prevent muscle wasting that occurs
with aging, bed rest, inactivity, can-
cer, trauma and surgery. (Journal
Applied Physiology in press; pub-
lished online January 20, 2009)
High Protein
Intake Enhances
Protein Synthesis
During Low
Carbohydrate
Diets
Increasing protein intake during
weight loss preserves muscle mass.
Low carbohydrate consumption pro-
motes weight loss, at least during
the first 6-12 months of dieting.
Sustaining muscle mass during
weight loss maintains a healthy
metabolism and normal functional
capacity. Low-carbohydrate diets
cause muscle loss, but high protein
intake might counteract these
effects. Researchers from the
University of Michigan found that a
seven-day high protein, low-carbo-
hydrate diet promoted protein
synthesis and whole-body proteoly-
sis. They measured protein synthesis
following a standard Western diet (60
percent carbohydrate, 30 percent fat,
10 percent protein) and after a low
carbohydrate, high-protein diet (5 per-
cent carbohydrate, 60 percent fat, 35
percent protein). There were no dif-
ferences in growth hormone or IGF-1
responses to the diets. Bodybuilders
often cut carbs when preparing for a
contest. (Journal of Clinical
Endocrinology and Metabolism, 90:
5175-5181, 2005)
April 2009

RESEARCH
Nutrition
Low-Carb Diet
Decreases
Inflammation
Inflammation promotes blood vessel
disease, heart attack and stroke. Volek
and co-workers found that a low-carbo-
hydrate diet reduced markers of inflam-
mation and blood fats better than a
low-fat diet in people with the
Metabolic Syndrome (MS). MS is a
group of symptoms linked to poor meta-
bolic health that include insulin resist-
ance, abdominal fat deposition, high
blood pressure, high cholesterol, low
HDL (the good cholesterol), inflamma-
tion, type 2 diabetes and blood-clotting
abnormalities. Low-carb diets reduced
inflammation and improved blood-clot-
ting regulation better than low-fat diets
in people with the Metabolic Syndrome.
(Lipids, 43: 65-77, 2008)
How Much Protein
Is Best After
A Workout?
Consuming protein supplements
shortly after weight training boosts
protein synthesis. Good-quality pro-
teins containing essential amino acids,
such as leucine, turn on signaling
pathways of muscle protein synthesis
and serve as the building blocks for
added muscle tissue. How much
should you take? Canadian researchers
measured the effects of supplementing
0, 5, 10, 20 or 40 grams of whole-egg
protein on muscle protein synthesis
following a weight-training workout.
Consuming 20 grams of protein is opti-
mal for promoting muscle protein syn-
thesis and albumen synthesis follow-
ing resistance exercise. Albumin is
critical for maintaining blood volume,
which promotes cardiovascular capaci-
ty. Consuming approximately 20 grams
of protein after exercise will promote
protein synthesis, decrease protein
breakdown and speed recovery.
(American Journal of Clinical Nutrition,
89: 161-168, 2009)
150 MD
Adding Fructose
To Glucose In
Sports Drinks
Does Not Increase
Carbohydrate Fuel
Use
Carbohydrates are the principal
fuels during exercise and intensities
above 60 percent of maximum effort.
Carbohydrate sources include blood
sugar (glucose) and glycogen stored
in the liver and muscles. During pro-
longed exercise, consuming carbohy-
drates in sports drinks or meals is
essential for maintaining blood glu-
cose and sparing muscle and liver
glycogen. The ideal nutrient content
of sports drinks is controversial.
British researchers, led by Carl
Hulston, found that adding fructose
to a drink containing glucose did not
increase carbohydrate use.
Conversely, Azevedo and co-workers
found that fuel use was greater in a
drink containing glucose, fructose and
polylactate (Cytomax) than a drink
containing high-fructose corn syrup
(Gatorade). We can infer from this
study that the gut contains specific
transporters for various fuels and that
drinks containing multiple fuels might
promote carbohydrate availability and
use during exercise. (Medicine Science
Sports Exercise, 41: 357-363, 2009;
PLoS ONE 2(9): e927, 2007)
Arginine Prevents
Fat Gain In
Overfed Rats
Overfeeding gradually leads to
increased fat mass. Arginine supple-
ments prevented fat accumulation in
rats fed high-calorie diets. Research-
ers from Texas A&M University fed
genetically obese rats diets high or
low in fat. Fat pad weights were 74
percent higher in rats fed a high-fat
diet. Supplementing their diet with
arginine reduced fat increases by 50
www.musculardevelopment.com April 2009
By Steve Blechman and
Thomas Fahey, EdD
percent. Arginine treatments resulted
in lower blood levels of leptin
(weight-controlling hormone), glu-
cose, triglycerides, urea, glutamine
and branched-chain amino acids. The
arginine-fed rats also had higher lev-
els of nitric oxide, an important mark-
er of metabolic health. If these results
apply to humans, administering argi-
nine supplements might be useful in
athletes trying to gain quality weight,
such as football linemen. (Journal
Nutrition, 139: 230-237, 2009)
Low-Carb Diet
Prevents Prostate
Cancer Growth
In Rats
Hormones such as IGF-1 promote
cancer cell growth in established
prostate cancer. A study from the
Duke University School of Medicine
showed that dietary composition may
speed or slow cancer growth. Rats
were fed a high-fat ketogenic diet (84
percent fat; 0 percent carbohydrate;
16 percent protein), low fat (12 per-
cent fat; 72 percent carbohydrate; 16
percent protein) or Western diet (40
percent fat; 44 percent carbohydrate;
16 percent protein). The rats were
infused with a gene mutation that
triggered prostate cancer. Prostate
cancer growth was 33 percent less in
rats consuming the high-fat, keto-
genic diets. Also, these rats showed
lower levels of insulin and IGF-1,
both of which are linked to cancer
cell growth. High fat, ketogenic diets
may not slow prostate cancer cell
growth in humans. (The Prostate, 68:
11-19, 2008)
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MUSCULARDEVELOPMENT.COM
FOR COMPLETE CONTEST
COVERAGE!

RESEARCH
Drugs
Growth Hormone
Therapy Cuts Fat
and Builds Muscle
Many bodybuilders and older adults
take growth hormones to decrease
body fat, build muscle mass and
increase energy levels and joie de vivre
(the joy of living). Synthetic growth hor-
mone has been widely used for more
than 10 years, so we have many stud-
ies to help evaluate its effectiveness.
Kavya Mekala from the Lahey Medical
Center in Burlington, Massachusetts
and Nicholas Tritos from Tufts
University School of Medicine in Boston
combined the results of 27 studies on
growth hormone, using a statistical
technique called meta-analysis.
Growth hormone decreased fat mass
by an average of 2 pounds, fat by 1
percent, visceral fat by 9 inches, low
density lipoprotein (bad cholesterol)
by 9 mg/dl and total cholesterol by 7
mg/dl. Lean body mass increased by 4
pounds. Five to 7 percent of people
experienced side effects such as joint
pain, swelling and numbness to the
hands and feet. There were small
increases in blood sugar and insulin,
but these effects were short-
term and temporary. Growth hor-
mone decreases abdominal fat
and increases muscle mass,
without causing changes in
bodyweight. The authors cautioned
that we need long-term studies to
assess the effectiveness of growth hor-
mone supplements and their effects on
the heart and longevity. (Journal
Clinical Endocrinology Metabolism,
94:130-137, 2009)
Testosterone
Supplements
Increase Growth
Hormone
Secretion In
Aging Men
Growth hormone levels decline
steadily with aging, which results in
decreases in muscle and bone mass,
connective tissue strength, energy lev-
158 MD
els and sexual performance. The pitu-
itary gland in the brain releases growth
hormone in pulses, but the pulses
become more variable with age.
Testosterone and growth hormone
metabolism are linked and complement
each other. Johannes Veldhuis and col-
leagues from the Mayo Clinic found
that supplementing testosterone to
aging men (50-70 years old) increased
growth hormone levels.
They initially suppressed growth hor-
mone secretion by injecting them with
IGF-I. Testosterone supplements are an
effective way of increasing natural
growth hormone production in aging
men. (Journal Clinical Endocrinology
Metabolism, 94: 246-254, 2009)
Testosterone
Therapy Does Not
Increase Prostate
Cancer Risk
Many physicians and aging adults
have called testosterone a ‘fountain of
youth’ since the hormone was first syn-
thesized in 1934. Supplementing testos-
terone to prevent the effects of aging is
www.musculardevelopment.com
By Steve Blechman and
Thomas Fahey, EdD
highly controversial, in part because
the hormone might promote prostate
cancer. In fact, suppressing testos-
terone with drugs is a common treat-
ment for men with prostate enlarge-
ment or cancer. Do testosterone supple-
ments promote prostate cancer? In a
review of literature, researchers from
the College of Physicians and Surgeons
Of Columbia University concluded that
testosterone therapy did not increase
the risk of prostate cancer nor did it
increase prostate-specific antigen lev-
els. (PSA is a test to detect prostate
enlargement and cancer.) They evaluat-
ed 197 studies and made their recom-
mendations based on 44 well-con-
trolled experiments. Testosterone
supplements do not increase the risk
of prostate cancer. In fact, low testos-
terone levels are linked to an increased
risk of the disease. (International
Journal of Impotence Research, 21: 9-23,
2009)
Low Testosterone
Linked To
Poor Health
In Aging Men
Testosterone and the biologically-
active free testosterone decrease with
age in men. These changes are linked
to decreases in muscle and bone mass,
poor sexual performance, psychologi-
cal depression, declining physical per-
formance and poor mental function.
Low testosterone levels in aging men
increase the risk of heart disease, dia-
betes and prostate cancer. A review of
literature by Dr. BB Yeap, from the
School of Medicine and Pharmacology
at the University of Western Australia,
Illustrated by Jerry Beck/www.ironasylum.com
concluded that it is difficult to separate
the effects of declining testosterone
from the normal effects of aging. Low
testosterone could be a consequence of
declining metabolic health commonly
seen in aging men. We need long-term,
well-controlled studies to separate the
effects of aging from declining testos-
terone levels and their effects on physi-
cal well-being and performance.
(International Journal Impotence
Research, 21: 24-36, 2009)
April 2009

RESEARCH
Drugs
Increased
Estrogens From
Testosterone
Supplements Do
Not Suppress
Muscle Growth
Factor
Estrogen suppresses growth hor-
mone (GH) and IGF-1 release and sensi-
tivity. GH and IGF-1 are vital anabolic
hormones for muscle growth.
Testosterone and most anabolic steroids
are partially aromatized (converted) to
estrogens during their metabolism. Do
these estrogens suppress IGF-1 levels?
Researchers from the United
Kingdom, led by Helena Gleeson, found
that the type of testosterone supple-
ment had no effect on growth hormone
release. During two four-week trials,
men were administered gels containing
either testosterone (T) or dehydrotestos-
terone (DHT). T is partly converted to
estrogen, while DHT is not. At the end
of each four-week period the men were
given an injection of growth hormone,
which typically triggers increases in IGF-
1. The researchers found no difference in
IGF-1 response following four weeks
administration of either T or DHT.
Testosterone supplements increase
growth hormone secretion and sensitivi-
ty and are not influenced by aromatized
estrogens. (Clinical Endocrinology, 70:
109-115, 2009)
Arimidex Increases
Testosterone
Without Increasing
Muscle Mass or
Strength
Testosterone is partially converted to
estrogen by a process called aromatiza-
tion. Aromatase inhibitors, such as anas-
trozole (Arimidex), can block formation
of estrogen and possibly maximize the
anabolic effects of testosterone. Many
bodybuilders take these drugs to pre-
vent gynecomastia (development of
female-like breast tissue). Researchers
160 MD
from Harvard Medical School found that
men given Arimidex for one year
reduced estrogen by 20 percent and
increased testosterone by 100 percent.
However, they showed no changes in
body composition or strength. Many
studies led by Shalender Bhasin from
Boston University found that muscle
mass increased in direct proportion to
changes in blood testosterone. The
results of the Harvard study may be due
to changes in testosterone receptor sen-
sitivity, age of the men in the study, or
their exercise habits. The results may
not apply to younger bodybuilders.
(Clinical Endocrinology, 70: 116-123,
2009)
Do Growth
Hormone
Supplements
Cause Premature
Death?
Growth hormone supplements
increase muscle and bone mass, pro-
mote vitality and make people look
younger. While they increase the quality
of life in some people, do they actually
make you live longer? A review of litera-
ture written by scientists from the
United States and Denmark, led by
Darlene Berryman, concluded that the
long-term benefits of growth hormone
supplements are far from clear. They
analyzed data on longevity in animal
species, ranging from fruit flies to
humans. Low-calorie intake and sup-
pression of the IGF-1 growth hormone
axis are linked to longer lifespans in
many species. If these results apply to
humans, then supplementing growth
hormone might shorten your life.
Conversely, growth hormone supple-
ments increase muscle and bone mass
and promote physical vitality, which
increase the ‘healthspan’— the years of
a healthy, vital life. Most people live rea-
sonably healthy lives until the final 5-15
years before they die and then they typi-
cally suffer from disability and disease. It
seems reasonable that increasing the
healthspan would also increase the lifes-
pan. While growth hormone supple-
www.musculardevelopment.com
By Steve Blechman and
Thomas Fahey, EdD
ments have many promising effects in
older adults, their ultimate influence on
lifespan is unknown. People who use
these drugs may live longer, more vital
lives— or they may be digging them-
selves an early grave. (Growth Hormone
IGF Research, 18: 455-471, 2008)
Safflowers
Genetically
Modified To
Produce Human
Insulin
Drug companies manufacture
polypeptide hormones— such as
insulin, growth hormone, and IGF-1— in
the laboratory by altering the genes of
bacteria. The bacteria pump out hor-
mones identical to those made by
humans. This is an extremely complicat-
ed and expensive process. A Canadian
company called Sembiosys Genetics
developed a technique for producing
insulin by infusing human insulin genes
into safflower plants. This process is
cheaper and faster than current meth-
ods. One possible problem is that cross-
pollination between genetically-altered
safflowers and other plant species could
introduce the insulin-producing gene
into the food supply, which could have
unpredictable consequences. However,
this technique shows great promise for
increasing the availability and reducing
the cost of a variety of drugs and hor-
mones. (New Scientist, January 8, 2009)
MD HAS THE
WINNING FORMULA!
The most cutting-edge,
scientifically-based, no-bullshit
information on building muscle
and burning fat—from drugs and
supplements to training, nutrition
and diet—from the top medical
experts and bodybuilding
champions and insiders!
April 2009

RESEARCH
Sex
Many Motorcyclists
Can’t Get It Up
Hollywood movies usually portray
motorcycle riders as sexy tough guys.
Motorcycles conjure up images of
Marlon Brando, “Easy Rider” and the
Hells Angels. While motorcyclists may
be tough guys, many don’t perform well
in bed. A Japanese study of 150 motor-
cyclists found that 25 percent had erec-
tile dysfunction and 21 percent had
severe urinary tract problems, such as
difficult or painful urination. The prob-
lems tended to be more severe in older
riders. These results are similar to those
found in bicyclists. New designs in bicy-
cle seats reduced the incidence of ED.
Perhaps similar innovations could help
motorcyclists. (International Journal
Impotence Research, 20: 574-577, 2008)
Marijuana
Promotes ED
People want to get it on when they
smoke grass. Unfortunately, marijuana
may decrease their capacity to get off. A
study from Sapienza University of Rome
found that marijuana smoking increased
the risk of erectile dysfunction (ED) and
reduced the capacity to regulate blood
flow, compared to age-matched non-
users. Marijuana smoking reduced the
release of nitric oxide (NO) by the
endothelial cells lining the blood vessels.
NO is important for blood vessel control
and the capacity for erections. Marijuana
smoking also triggers insulin resistance,
which decreases metabolic health and
sexual performance. The incidence of ED
is extremely low in 20-30-year-old men.
This study showed that marijuana
smoking can create changes in blood
vessels that can lead to serious prob-
lems with ED. (International Journal
Impotence Research, 20: 566-573, 2008)
Penis Enlargement
Surgery Falls Flat
Size doesn’t matter— unless you are
a guy with a small penis. Urologists from
the Mount Sinai School of Medicine, in a
review of literature, reported that most
men are dissatisfied with penis enlarge-
ment surgery. The technique involves
168 MD
By Steve Blechman and
Thomas Fahey, EdD
cutting the suspensory ligament of the ED Is An Important
penis that makes it sag more when it’s
soft. Most men can expect an increase of Marker Of
one-half inch in the erect penis, but the Cardiovascular
surgery makes the organ unstable.
Another ineffective technique is inject-
Disease
ing fat into the penis to make it thicker. Two-thirds of men with coronary
This will make the penis look bigger artery disease have difficulty getting
when it’s soft but will not affect thick- erections. The common thread between
ness when it’s hard. Also, the body will both problems is poor health of the
absorb the new fat relatively quickly and endothelial cells lining the blood ves-
the fat penis will soon revert to its old sels. These cells secrete a chemical
size. Men complain constantly about called nitric oxide, which helps control
their small penises, even though the blood flow to the penis and blood ves-
majority of penises fall within the nor- sels throughout the body. Endothelial
mal range. Most men also believe that function is an important marker of
women are obsessed with penis size metabolic health and is critical for sexu-
and use it as an important measure of al performance and prevention of heart
sexual prowess. In fact, most women disease, diabetes and stroke. Large-
rate genital size way down on the list of scale studies published during the last
things they look for in a man. A position five years showed that erectile dysfunc-
statement issued by The Sexual tion (ED) is a silent marker of heart dis-
Medicine Society of North America stat-
ed that no study has shown that penis
enlargement surgery is safe or effective,
and the procedure should be considered
experimental. (International Journal of
Impotence Research, 20: 519-529, 2008)
Male Pride
Interferes With
ED Treatment
Erectile dysfunction (ED) is
extremely embarrassing to most men.
Dr. D. Hatzichristou from the Aristotle
University of Thessaloniki in Greece,
in a review of literature, concluded
that moderate ED harmed quality-of-
life as much as severe ED. Men with
any degree of erectile dysfunction are
often reluctant to seek medical treat-
ment. ED is an important symptom of
cardiovascular disease, so failure to
seek treatment could have deadly
consequences. Physicians should con-
sider general metabolic health when
treating patients for erectile dysfunc-
tion. ED could be the tip of the ice-
berg and a symptom for more
serious conditions that
could lead to heart attack,
stroke and diabetes.
(International Journal
Impotence Research, 20: S15-
S20, 2008)
www.musculardevelopment.com April 2009

RESEARCH
Sex
ease. The blood vessels to the penis are
smaller than others in the body, so they
react more quickly to factors promoting
disease, such as abnormal blood fats,
cigarette smoking and high blood pres-
sure. The onset of ED in men may pre-
cede symptoms of cardiovascular dis-
ease by two or three years. Erectile dys-
function is a valuable marker for pre-
dicting heart disease. (International
Journal Impotence Research, 20: 9-14,
2008)
Scientists Find
Link Between
Blood Vessel
Health, ED And
Heart Disease
Erections require precise coordina-
tion between the nervous and blood
flow control systems. A firm erection
requires increased blood flow to the
penis, relaxation of the smooth muscles
controlling blood flow and restriction of
venous blood leaving the penis. Normal
erections require healthy endothelial
cells lining the arteries leading to the
penis. These cells secrete nitric oxide,
which trigger reactions causing
increased blood flow to the penis. Poor
metabolic health interferes with nitric
oxide secretion from these cells, which
upsets the delicate processes necessary
to achieve firm erections. Scientists dis-
covered that the same factors involved
in erectile dysfunction also interfere
with blood vessel health, which can
trigger heart attacks and stroke.
Scientists are actively seeking viable
treatments to improve the health of
endothelial cells, which will promote
sexual and general health.
(International Journal Impotence
Research, 20: 2-8, 2008)
Does Cialis
Promote General
Metabolic Health?
Pfizer, the maker of Viagra, originally
developed the drug to help fight high
blood pressure. A notable side effect
observed by men in the study was a
170 MD
By Steve Blechman and
Thomas Fahey, EdD
remarkable improvement in the capaci-
ty for erections. Cialis is a second-gen-
eration erection-promoting drug that
also boosts blood vessel health. While
some studies found that Viagra and
similar drugs caused improvements in
blood flow, these drugs are less effec-
tive than others used to treat high
blood pressure. However, it is possible
that drugs like Cialis will have general
health benefits that go beyond promot-
ing erections. We need large, long-term
studies to determine the effectiveness
of these drugs in promoting cardiovas-
cular health and preventing heart
attacks. (International Journal
Impotence Research, 20: 21-22, 2008)
Sleep Apnea
Increases Risk of ED
For some men with sleep apnea,
rigor mortis is the closest they’ll get to a
hard-on. In obstructive sleep apnea, tis-
sues in the throat block the airway,
which decreases oxygen levels in the
blood and disrupts sleep. Some people
wake up more than 60 times per hour
and their oxygen levels decrease by
more than 30 percent. Korean scientists
found that sleep apnea increased the
risk of erectile dysfunction by 50 per-
cent and was most severe in men with
the lowest blood oxygen levels during
sleep. Sexual problems occur in 10 per-
cent of men in their 40s and 80 percent
of men in their 80s. Much of this is due
to poor metabolic health triggered by
cardiovascular disease and poor sleep
habits. Mayo Clinic researchers found
that snoring— a common symptom of
sleep apnea— is also linked to sexual
problems. They studied more than 800
men (average age 64) who had regular
sex partners. Heavy snorers were 130
percent more likely to report poor sexu-
al satisfaction than men who didn’t
snore. Snoring is a warning sign of
sleep disturbances that can cause seri-
ous health problems and interfere with
sexual performance and satisfaction.
See your doctor for a sleep evaluation if
you snore, wake up frequently at night
or have problems falling asleep.
(International Journal of Impotence
Research, 20: 549-553, 2008; Journal
Sexual Medicine 5: 898-908, 2008)
www.musculardevelopment.com April 2009
 Future
Pharmacy
By Douglas S. Kalman, PhD, RD, FACN
Winning The
Battle Of The Bulge
very month I receive questions
E that ask whether there is a way to
just lose fat when dieting down for
a show. Now, some diet or nutrition
gurus might tell you that it is possible
to lose pure fat weight, retain muscle
mass and have no negative visible
body composition effects. Is this possi-
ble? Can you truly just lose body fat
when cutting calories or dieting? The
answer is not so simple.
How many calories your body is
expending each day; the frequency,
intensity and duration of your exer-
cise; your gender; when and what
you eat as well as various other fac-
tors all affect your fat-loss success.
However, before getting into the
‘hows’ and ‘ifs’ of how it can be
done, let’s take a look at what’s new
in the world of pharmaceutical and
natural product development.
Orexigen Is
Orexigenic!
Orexigen is a San Diego-based bio-
pharmaceutical development compa-
ny. Orexigen is in a tizzy of clinical
research, with the goal of being the
first company in many years to market
a new weight-loss supplement in the
United States. Contrave is comprised
of slow-release naltrexone and bupro-
prion. Naltrexone is an opioid receptor
antagonist used primarily in the man-
agement of alcohol dependence and
opioid dependence. Buproprion is
commercially known as Wellbutrin,
Effexor or Zyban. Generic Wellbutrin
also exists. Buproprion is in early clini-
178 MD
cal studies and in addition to having
antidepressant properties, was found
to reduce appetite, with a small jump
in metabolic rate.
In other words, when this drug was
being developed, other effects in addi-
tion to the mood lifting were noted.
The ‘anorexic’ effects did not go unno-
ticed. In fact, a Los Angeles-based
physician started treating his over-
weight and obese patients with the
combination of buproprion and nal-
trexone while documenting the posi-
tive and negative effects.
There is a very real
possibility that
Contrave will get FDA
review and approval in
2010— especially if the
FDA studies continue
to demonstrate the rel-
ative safety and effec- Joint Pain?
tiveness of the product. Many of us, especially those of us
Astonishingly enough, the 8,000-
patient data set that was amassed
indicated a weight-loss synergy when
these two medicines were combined
in specific doses and ratios.
Moving forward to 2009, Orexigen
reports that their recent FDA-
approved Phase 3 weight-loss study
has positive results. The average
weight loss for those taking Contrave
was 20 to 25 pounds; 41 percent of
subjects who lost weight lost at least
10 percent of their starting body-
weight, compared to only 20.2 per-
cent of those in the placebo group.
www.musculardevelopment.com
When examining the data for compar-
ative weight loss, Contrave was signif-
icantly better than the placebo. Thus,
with the additional Phase 3 drug stud-
ies planned by Orexigen in 2009,
there is a very real possibility that
Contrave will get FDA review and
approval in 2010— especially if the
FDA studies continue to demonstrate
the relative safety and effectiveness of
the product. It should be noted that
reported side effects of the product
included nausea, hives, anxiety,
1
headache, constipation and dizziness.
Wyeth is releasing its own version
of an updated buproprion that is
known as Pristiq (desvenlafaxine).
Whether this product, when mixed on
its own with naltrexone, would have
the same or similar weight-loss effect
is unknown.
who have been involved with sports
or exercise for more than a few
years, experience joint pain and or
even develop osteoarthritis. Many of
us use glucosamine-based joint-relief
products, either as a preventive mea-
sure or as a natural means to
enhance quality of life. A new study
ILLUSTRATION BY LYMAN DALLY
illustrates that osteoarthritis-induced
arthralgia (joint pain and/or discom-
fort) can be helped or improved with
2
the use of AR7 Joint Complex.
One-hundred adults were random-
ized to either the AR7 product or place-
bo and instructed to take one capsule
daily for the 12 weeks of the study. The
April 2009
Future Pharmacy
study researchers employed standard-
ized quality-of-life measurements along
with X-rays of the affected joint, in
order to determine subjective and radi-
ographic effects of the supplement.
While study subjects maintained their
normal lifestyle, 89 percent were able to
complete the study. Compared to the
placebo group, the AR7 Joint Complex
group had significantly greater
improvement in joint pain and tender-
ness. This indicates a strong improve-
ment and something beyond placebo
effect alone— meaning that the positive
effects are more likely to be real rather
than only the result of chance.
Watch Out,
Pro and Nuvigil
The pharmaceutical giant Johnson
& Johnson has been feverishly work-
ing on a histamine H3 antagonist that is
3
orally active. The histamine-specific
receptor (the H3) is located (expressed)
in the brain and it is a presynaptic
autoreceptor on neurons that control
the release of histamine and more
importantly, it modulates many neuro-
transmitters. These neurotransmitters
include gamma-aminobutyric acid
(GABA), noradrenaline, acetylcholine,
dopamine and serotonin. In fact, H3 is
likely involved with the sleep/waking
cycle (arousal), food and water inges-
tion and cognitive function.
Can you guess just what Johnson
& Johnson is developing this product
for? Well, while I would love to see the
weight-loss effects of the JNJ-31001074
products evaluated, Johnson
& Johnson has decided to concentrate
on developing this medicine as a
‘wakefulness’ product. That means this
supplement is intended for a nightshift
worker who needs to stay awake with
decent cognition and then sleep with-
out affecting sleep quality. The military
also uses medications such as these,
but that’s fodder for another column—
you just have to love the ‘tactical ath-
lete’ in the military!
JNJ-31001074 penetrates the blood-
brain barrier and is metabolized in the
liver by the CYP3A4 enzyme pathway.
It is important to monitor liver function
if using this medicine; to date, the stud-
ies have not demonstrated a safety
concern. The dose range that was test-
ed for this drug is 10 to 400 mg; the
www.musculardevelopment.com
optimal dose for an ‘ergogenic’ effect is
unknown. The ‘best guess’ from
researchers is 10 mg to 30 mg per day.
The drug’s ergogenic potential for
athletes is there. Clinical studies have
noted increased concentration and
hypervigilance, with loss or reduction
of appetite. Modafinil and its enan-
tiomer (also known as Nuvigil and/or
Provigil) have been shown to enhance
athletic performance (running times)
and modafinil was admittedly one of
the drugs that Victor Conte used with
4
some of his athletes. This class of med-
ications is not to be used by those with
active heart disease, or a history of it,
including mitral valve prolapse.
Therefore, blood pressure should be
monitored by those who use modafinil
or the newer compounds.
The ‘take home’ message from this
section of my column is that JNJ-
31001074 is being developed for the
person with ‘shift-worker sleep disor-
der’ and it also appears to have
weight-loss effects, ergogenic poten-
tial and potential use in the military.
Therefore, watch for World Anti-
Doping Agency (WADA) to put this on
its radar.
The best way to make gains in the
gym is by making gains in the brain.
Reading, using the MD forums and
website and even finding a training
mentor are all worthwhile means to
reach your goals. This column aims to
help by being a provider of informa-
tion that may be applicable or useful
in helping people reach those goals.
Please note, the utility of maintain-
ing yearly check-ups and communicat-
ing with your health care team cannot
be understated. This is a good habit to
develop early in life. Think about all of
the surprise deaths or health scares
that we are now hearing about on the
Internet and elsewhere. !
References:
1. “Orexigen says obesity pill works.” Terri
Somers, Union-Tribune staff (San Diego).
January 9, 2009.
2. Nutrition Journal, 2008,7:31.
www.nutritionj.com/content/7/1/31,
3. Johnson & Johnson Pharmaceutical
Research & Development. IND for JNJ-
3001074. Accessed January 5, 2009.
4 http://grg51.typepad.com/steroid_
nation/2007/05/balco_boss_vict.html.
April 2009
 fatattack
Usnic Acid And Other
Uncouplers For Fat Loss:
Safety And Toxicity
F
at loss has always held a domi-
nant position in the desires of the
American public and the needs of
competitive bodybuilders. In response
to the conditions that plagued our dis-
tant ancestors, the human body
adapted such that the storage of food
energy (calories) was promoted in
times of plenty to survive periods of
famine. Civilization has since devel-
oped stable food production and dis-
tribution; in combination with the
availability of adequate housing,
progress has all but removed the
threat of famine. Sadly, the incidence
of man-made ruin (i.e., war, pollution)
has not lessened worldwide, but the
U.S. has been largely insulated from
these matters within its borders.
Citizens of developed nations
should be healthier than any prior gen-
eration. Yet, even with the mixed bless-
ing of abundant resources, human
nature and physiology have plunged
the population into an obesity epidem-
ic. The term obesity epidemic has been
criticized, as bodyweight concerns are
considered by some as being a matter
of vanity; others observe that many of
the co-morbidities (associated health
problems) can be managed medically.
Frankly, the ‘objectivity’ of these com-
ments does not serve the public inter-
est. Obesity increases the risk of many
metabolic disorders, malignant dis-
eases, fertility problems, etc. Being
underweight (BMI<18.5) carries similar
risks of early death or health problems,
but is of a much smaller magnitude in
the U.S. Bodyweight is not simply a
matter of appearance; it also affects
function, independence, mental health
and can impact one’s social and eco-
182 MD
nomic position in society.
For the bodybuilder, fat loss is a
functional matter; admittedly, that func-
tion is the display of muscular devel-
opment, which may be viewed as vain
outside the realm of competition.
Whereas the general population typi-
cally restricts its search for fat-loss aids
to FDA-approved pharmaceutical and
over-the-counter (OTC) drugs, many
bodybuilders are more aggressive.
Concerned more about efficacy than
safety, such bodybuilders will experi-
ment with research chemicals, orphan
drugs and exotic herbal products.
Through trial-and-error, top-level com-
petitors have reached unprecedented
[read: low] levels of body fat.
Certainly, a number of the fat-loss
techniques used by bodybuilders may
be suitable for clinical use if safety can
be established. Unfortunately, the flip-
side of success achieved through trial-
and-error is failure and when the
experiment involves drugs or bioac-
tives, that failure may result in injury or
death. One series of cases that demon-
strates this risk regards a fat-loss ingre-
dient called usnic acid.
Fat loss involves a number of path-
ways and can be affected by a wide
variety of drugs. Many bodybuilders
are familiar with the lipolytic (fat-reduc-
ing) effects of growth hormone (GH),
beta-agonists (e.g., clenbuterol,
ephedrine/caffeine) and thyroid hor-
mone. While all these drugs/hormones
are very effective in promoting the
release of stored fat and/or increasing
the metabolic rate, demand remains
for even more potent fat-loss agents.
Most dieters and bodybuilders will-
ingly take multiple fat-loss aids to max-
www.musculardevelopment.com
By Dan Gwartney, MD
imize fat loss. Though it may seem
simple to take more of one product
that works if more fat loss is desired,
this does not work well, as most drugs
produce adverse (negative) side effects
if the dose exceeds the body’s toler-
ance. Many people experienced fine
tremors, agitation, sleep disruption
and heart palpitations when experi-
menting with higher doses of clen-
buterol or ephedrine/caffeine products.
Numerous deaths were reported
among ephedrine or ephedra users in
the United States and abroad, but a
recent review challenges the position
that ephedrine use (in prescribed
1
doses) carries a significant safety risk.
When GH became readily available
on the black market, many of the early
adapters used doses based upon the
clinical treatment protocols for children
who did not produce GH. These doses
were excessively high and although
increased muscle bulk developed as a
result— along with a dramatic reduc-
tion in body fat— there were serious
side effects. GH users were easy to
identify, as they developed swollen
abdomens and oddly-shaped faces,
hands and feet. Additionally, carpal
tunnel syndrome and signs of insulin
resistance were common among those
using higher doses of up to 20-30
I.U./day. These higher doses were not
even necessary, since fat-loss benefits
of GH can be realized in adults at
2
doses as low as 1-3 I.U./day.
DNP: Industrial
Weight-Loss
Drug
To avoid the dose-related side
effects of single-drug therapy, sophisti-
April 2009
fatattack
cated poly-drug schedules have been
developed by most bodybuilders or
their ‘gurus.’ During the 1990s, 2,4-dini-
trophenol (DNP) was re-introduced to
the bodybuilding culture with rave
reviews. This controversial drug is an
industrial chemical, used heavily in the
production of munitions (weapons and
explosives), pesticides, etc. It was
noted that many of the workers
exposed to DNP through dust inhala-
tion or constant skin exposure experi-
enced common symptoms, including
3
fever and weight loss. It was later
determined that DNP acts on the
mitochondria (an essential organelle
in cells that will be described further),
uncoupling (disconnecting) calorie
burning from energy production. As
the cells were forced to burn more
calories to meet the energy demands
of the body, metabolic heat built up.
If DNP concentrations reached a toxic
4
level, death occurred.
Though it is unclear who uncov-
ered DNP’s history as a weight-loss
aid (it was used clinically for a num-
ber of years), many elite-level body-
builders experimented with the
drug/chemical during the mid-1990s
5
and still do today. Bodybuilders were
initially ecstatic about DNP, as it was a
no-brainer drug. As opposed to clen-
buterol, which needs to be cycled on
a near-daily basis depending upon
body temperature response, DNP
turns up the metabolic furnace with-
out causing desensitization or recep-
tor down-regulation.
Unfortunately, in the over-zealous
pursuit of fat loss, more than one per-
son has died from DNP abuse during
6,7
the last decade. Not all these deaths
were bodybuilders; dieters frustrated
with ineffective weight-loss programs
turn to black market drugs as well.
Uninformed dieters are at greatest risk;
the bodybuilding community has sev-
eral formats for disseminating
physique-enhancing drug use informa-
tion, including web-based forums and
reference texts.
As was mentioned earlier, DNP is
extremely effective in creating a nega-
tive energy balance (weight loss)
because it is a metabolic uncoupler.
Uncoupling is a term that describes the
disassociation or disconnecting of
energy (ATP) production from calorie
184 MD
burning. The majority of the ATP pro-
duced to support the function of a cell
is produced by organelles (small func-
tional structures within a cell) called
the mitochondria. Mitochondria pro-
duce ATP by transferring the energy
potential of fatty acids or carbohy-
drates to ATP by breaking these fats
and sugars into carbon dioxide (CO2—
a gas that we breathe out) and water.
The reactions involved are complex
but for those interested, the Wikipedia
8
entry is nicely done.
Explosive Results
For simplicity’s sake, think of the
process like a car. In a car engine, a
series of cylinders receives a spray of
gasoline, which is exposed to a spark,
resulting in a small explosion. This
explosion pushes the cylinders up
and down like bike pedals, which
causes the tires to turn. Each mito-
chondria is like a cylinder in a car
engine; it receives fuel (the break-
down products of fatty acids or sug-
ars), generates a series of ‘sparks,’
and ‘burns’ the fuel to create energy.
Instead of generating kinetic energy
(movement) like a car engine, the
mitochondria ‘package’ the energy in
an energy transfer molecule called
ATP. ATP carries the packaged energy
to the rest of the cell to power muscle
contractions and other functions.
Now, imagine that your car devel-
ops a hole in one of the cylinders.
When the gas burns, it still uses fuel
and generates heat, but the hole in
the cylinder prevents the explosion
from generating the pressure that
turns the crankshaft. As the problem
becomes worse, the engine does not
produce as much power; it puts out
more pollution, has worse mileage,
the engine temperature soars and
smelly exhaust is released.
A similar process happens in the
mitochondria, when an uncoupling
agent like DNP is present. DNP and
related compounds interfere with the
power function of mitochondria, which
is responsible for packaging the energy
into the ATP molecule. Instead of gen-
erating energy (like static electricity on
a very small, atomic scale), fuel (fatty
acid and sugar products) is pushed
through the mitochondrial engine,
without generating power. As the prob-
www.musculardevelopment.com
lem progresses, the engine’s or mito-
chondria’s performance begins to
decline until eventually, the car stalls or
the body dies.
Why would a person use an uncou-
pler (e.g., DNP) if the end result poi-
sons the very part of the cell that
makes life possible? A performance
athlete certainly would not want to use
DNP, as it truly impairs physical per-
formance. Those desperate to reduce
body fat use DNP and adjust the
dosage so that they are ‘wasting’ calo-
ries— like a poorly-maintained car
engine with bad mileage wastes gaso-
line, without suffering apparent harm.
They monitor their body temperature;
a car that is overtaxed will overheat
and so will the body.
When mitochondria produce ATP
from food, it is not an efficient
process. While much of the energy
from food is transferred to ATP, the
remainder is wasted as heat; as a
person increases the rate of mito-
chondrial activity by exercising or
using a beta-agonist (e.g., clen-
buterol), he becomes warmer. This is
not because the mitochondria are
becoming less efficient, but because
the rate of heat (and energy produc-
tion) surpasses the body’s ability to
cool itself.
However, when an uncoupler is
used, the body is forced to push
more fuel through the mitochondria,
even at rest. As the number of ‘food
explosions’ in the mitochondria
increases to meet the same level of
demand, with more of the energy
being wasted as heat, the body tem-
perature rises. Most deaths attributed
to DNP use were believed to have
been a consequence of intolerably
high body temperature, causing mul-
tiple organ failure. A more relevant
point less often mentioned relative to
DNP and other uncouplers is the toxic
effect of lowering the cellular energy
9
(ATP) concentration. ATP is the
immediate energy source that drives
nearly all biological reactions. When
the mitochondria are unable to gener-
ate sufficient ATP, as occurs with
uncoupler use, the affected cells die.
As a significant number of cells die,
the tissue or organ stops functioning
and death of the affected individual
can occur. Elevated temperature is
April 2009
fatattack
often just a sign of the process that
results in multiple organ failure.
Usnic Acid: Miracle
Fat-Loss Fungus?
DNP is a chemical and thus was
not eligible to be marketed as a
dietary supplement. However, the
revelation of a number of lichen
acids, including usnic acid, which
have the same uncoupling properties
as DNP, provided an ingredient
source for ‘herbal’ weight-loss prod-
ucts. Lichens are not plants, but a
combination of fungus and algae that
share growth; lichens are not a typi-
cal food source, but have been used
in folk medicines, allowing them to
be included in loosely-defined dietary
supplements.
Usnic acid (or its salt, sodium usi-
nate) was included as an ingredient in
several formulations. The effect of
DNP was felt by those who had used
both (DNP and usnic acid) to be more
potent and predictable, though this
may be a dose-effect, as usnic acid is
actually more potent in test-tube stud-
10
ies. Certain advocates and marketers
of usnic acid claimed it was a miracle
fat-loss ingredient and suggested that
consumers were raving about the
product, but sales were more limited
than these claims would suggest.
Nonetheless, a significant number
of people did use these products; the
dominant product in the uncoupler
category was a combination product
developed by Syntrax Innovations
called LipoKinetix, though several
other usnic acid-containing products
were also available on the market at
that time. Over the ensuing months,
physicians began reporting cases of
healthy young adults who presented
with signs of severe liver damage or
even organ failure while taking usnic
11-13
acid products.
A report of five patients treated at
Cedars-Sinai Hospital in Los Angeles
and two additional patients identified
through the FDA’s Medwatch program
14
was published in 2002. All subjects
developed acute hepatotoxicity (liver
damage) while using the product
Lipokinetix according to the recom-
mendations of the manufacturer.
These and similar reports prompted
the FDA to send a warning letter to
186 MD
Syntrax Innovations, leading to the
15
withdrawal of the product. Two other
products (UCP-1 and pure usnic acid)
were also associated with liver toxici-
9
ty. All told, 21 cases of liver damage
or liver failure were reported to the
9
FDA. Subsequently, usnic acid and
Usnea barbata (one lichen source)
were nominated for evalutation by
the National Toxicology Program. A
summary of the current findings were
recently published in the Journal of
Environmental Science and Health,
9
Part C.
In this report, a history of usnic
acid from its recorded origins in 101
B.C. in traditional Chinese medicine
to current times is provided. Usnic
acid has been applied in a variety of
ailments, including bacterial, fungal
9
and protozoal infections. The tradi-
tional uses of usnic acid have been as
a preservative, to eradicate athlete’s
foot, superficial wound infections,
and vaginal infections.
The authors illustrated the chem-
istry of usnic acid, showing how its
ring structure allowed it to distribute
an electrical charge evenly and thus
be able to travel into and out of the
mitochondria in both the charged and
9 9,11
uncharged state. Usnic acid, DNP,
and other uncouplers disrupt cellular
energy production by buffering the
proton gradient of the mitochondria.
In its unmolested state, a mitochon-
dria maintains a proton gradient (pro-
tons are tiny, charged hydrogen ions)
to carry a current across its mem-
brane, that drives a vital enzymatic
reaction. When an uncoupler enters
the mitochondria, it ‘discharges’ the
mitochondria like a drained battery. If
the uncoupling is severe and pro-
longed, the mitochondria die and the
cell dies with it. At lower doses, the
mitochondria produce less ATP and
16
generate more free radicals. Free
radicals are damaged molecules that
can cause oxidative damage to vital
molecules such as the DNA, structur-
al or functional proteins. Studies have
shown cells to be more resistant to
uncoupler-induced free radical dam-
age in the presence of anti-oxidants,
leading most current marketers of
usnic acid-based products to include
antioxidants such as vitamin E or
16
lipoic acid to product formulations.
www.musculardevelopment.com
t
Safety Concerns
The meat of the review lies in its
discussion of the toxicological studies
of usnic acid. Unfortunately, much of
the data is dated and based on animal
9
studies. However, the information
makes clear that at toxic doses, usnic
acid is capable of inducing the same
9
damage as seen with DNP. The animal
data lists a range of concentrations
across which varying levels of damage
were noted. Some take comfort from
the published LD50 of usnic acid (838
mg/kg), which incorrectly suggests that
adults could safely consume grams of
17
the chemical without risk of death.
However, the pharmacokinetics and
clinical history of usnic acid suggest
otherwise. It is important to realize that
LD50 results are obtained in rodents
and refer to acute (immediate) death.
[Note: other sources have established
a much lower lethal dose between 100-
9,18
200 mg/kg for mice and rats].
Published reports have shown that
individuals taking usnic acid in the
range of 300-1350 mg/day suffered
liver damage or failure, with the symp-
toms resolving (going away) in most
after the product was discontinued. An
unfortunate few required a liver trans-
plant and one person died. In the
reported cases, the product was con-
sumed as directed for periods ranging
from 10 days to three months.
Interestingly, in the 12 cases
described in the review, seven were
individuals of Asian descent, three
were Caucasian and two were not
9
identified by race. This may be a
reflection of the demographics of the
reporting hospital (Los Angeles and
Minneapolis/St. Paul have prominent
Asian-American and Asian immigrant
populations) or may suggest race-
based sensitivity to uncoupling dam-
age, due to alteration in enzyme con-
centrations, predisposition to free radi-
cal damage or polymorphic differences
in the relevant cytochrome oxidase
and glucoronidase subtype (basically,
genetic differences in the pathways
19
that deactivate and clear usnic acid).
Toxicity data suggest that the lethal
effect of usnic acid requires a threshold
concentration to be reached. However,
the reason usnic acid is effective is
because it can penetrate into the deep-
est part of the cell and thus is diluted
April 2009
fatattack
throughout the entire body. For a sin-
gle dose to kill a subject in a single
day, it must be given in such a huge
amount that it immediately saturates
the entire body at a lethal dose.
Outside of intentional suicide, it would
be difficult for a person to consume
sufficient usnic acid in a single dose to
kill oneself— though it has been
20
reported in the literature.
However, over the course of days to
weeks, usnic acid builds up in certain
organs. In rats, usnic acid concentra-
tions in the lung and liver were 50-75
21
percent higher than in the blood. Also,
usnic acid binds to a high degree (~99
percent) to proteins, which delays
clearance. The half-life (time it takes
one-half of a dose to be cleared) of
usnic acid in rabbits after oral ingestion
22
was ~19 hours. As most usnic acid-
containing products recommend multi-
ple doses throughout the day, it is rea-
sonable to assume that over the
course of weeks, concentrations can
build up. In persons who are genetical-
ly slower at clearing usnic acid, this
may happen even more rapidly.
In what has turned into a lengthy
article about uncouplers, specifically
usnic acid, it would be remiss not to
list a few of the changes noted in the
studies. The liver cells (of various
species from rodents to human)
showed elevated enzyme release (a
sign of cell damage), reduced glu-
tathione concentration (a sign of oxida-
tive damage and free radical produc-
tion), and loss of cell membrane
integrity (cells breaking down); at
threshold concentrations, cell necrosis
16
(death) was evident within hours.
Is There A Safe
Uncoupler?
Is there a place for uncouplers in
weight loss? Yes, hopefully a safe
agent will be developed by the phar-
maceutical industry, although early
23
attempts have failed. A safe uncou-
pler would have to be short-acting, not
bind to albumin or other proteins
which would delay clearance, and be
deactivated and excreted by pathways
that are not subject to pronounced
inter-individual or racial variation. In
other words, it would have to act fast,
clear fast and not rely on a function
that may be slower in certain people or
races. DNP, an agent that I and others
have stated is too dangerous to recom-
mend using, is more predictable than
usnic acid. Therefore, it is impossible to
condone the use of usnic acid as a fat
loss aid, especially in an unsupervised
environment.
Usnic acid appears to build up over
time and as it is currently being mar-
keted, one should consider the follow-
ing cautionary notes as the bare mini-
mum in diligence. Usnic acid should
not be used for extended periods. Liver
failure has been documented to occur
in less than one month in people using
300-600 mg/day. People of Asian
descent may not metabolize usnic acid
as rapidly as others and should exer-
cise additional caution. Liver enzyme
blood work should be performed prior
to and during the use of any uncou-
pler, particularly usnic acid. Though it is
evident that these uncouplers can
increase the daily energy expenditure
and result in weight loss, the therapeu-
tic index (difference between the effec-
tive dose and the toxic dose) is very
narrow and may be difficult to titrate
over time.
On paper, uncouplers are a very
attractive and tempting choice to add
to one’s fat loss arsenal. Unfortunately,
the available agents are not suitable
for use in the open market. Even under
physician guidance, long-term effects
emerged that make the price too high
24
for the short-term effect. ■

References:
1. Hallas J, Bjerrum L, et al. Use of a prescribed ephedrine/caffeine combi-
nation and the risk of serious cardiovascular events: a registry-based case-
crossover study. Am J Epidemiol, 2008 Oct 15;168(8):966-73.
2. Mekala KC, Tritos NA. Effects of recombinant human growth hormone
therapy in obesity in adults: a metaanalysis. J Clin Endocrinol Metab, 2009
Jan;94(1):130-7.
3. Toxicological profile for dinitrophenols. Agency for Toxic Substances and
Disease Registry, U.S. Department of Health and Human Services, Atlanta,
Georgia; 1995.
4. Agency for Toxic Substances and Disease Registry. Dinitrophenols: 2,4-
DNP CAS # 51-28-5. ToxFAQs, 1996 September. Available at
http://www.atsdr.cdc.gov/tfacts64.pdf, accessed January 14, 2009.
5. Llewellyn W. DNP (2,4-dinitrophenol). William Llewellyn’s Anabolics, 9th
ed. Molecular Nutrition Press, Jupiter, FL;2009:535-6.
6. McFee RB, Caraccio TR, et al. Dying to be thin: a dinitrophenol related
fatality. Veterinary Human Toxicol, 2004;46(5): 251-4.
7. Miranda EJ, McIntyre IM, et al. Two deaths attributed to the use of 2,4-
dinitrophenol. J Anal Toxicol, 2006;30(3): 219-22.
8. Wikipedia. Electron transport chain. Available at
http://en.wikipedia.org/wiki/Electron_transport, accessed January 14, 2009.
9. Guo L, Qiang S, et al. Review of usnic acid and Usnea barbata toxicity. J
Environ Sci Health C Environ Carcinog Ecotoxicol Rev, 2008 Oct-Dec;26(4):317-
38.
10. Abo-Khatwa AN, al-Robai AA, et al. Lichen acids as uncouplers of oxida-
tive phosphorylation of mouse-liver mitochondria. Nat Toxins, 1996;4(2):96-102.
11. Estes JD, Stolpman D, et al. High prevalence of potentially hepatotoxic
herbal supplement use in patients with fulminant hepatic failure. Arch Surg,
2003 Aug;138(8):852-8.
12. Durazo FA, Lassman C, et al. Fulminant liver failure due to usnic acid
for weight loss. Am J Gastroenterol, 2004;99:950-952.
13. Sanchez W, Maple JT, et al. Severe Hepatotoxicity Associated With Use
of a Dietary Supplement Containing Usnic Acid. Mayo Clin Proc,
2006;81(4):541-544.
14. Favreau JT, Ryu ML, et al. Severe Hepatotoxicity Associated with the
Dietary Supplement LipoKinetix. Ann Intern Med, 2002;136:590-595.
15. FDA warns consumers not to use the dietary supplement LipoKinetix.
College Park, Md: US Food and Drug Administration Center for Food Safety
and Applied Nutrition, Office of Nutritional Products, Labeling, and Dietary
Supplements; November 19, 2001. Available at
http://www.cfsan.fda.gov/~dms/ds-lipo.html, accessed January 14, 2009.
16. Han D, Matsumaru K, et al. Usnic acid-induced necrosis of cultured
mouse hepatocytes: inhibition of mitochondrial function and oxidative stress.
Biochem Pharmacol, 2004 Feb 1;67(3):439-51.
17. Material Safety Data Sheet: +Usnic acid MSDS. Available at
http://www.sciencelab.com/xMSDS-Usnic_Acid-9927034, accessed January 14,
2009.
18. Ali AA, Lewis SM, et al. Acute hepatotoxicity of usnic acid in Fischer 344
rats and B6C3F1 mice. Toxicol Sci, 2008;102(suppl 1):146 (abstract).
19. Foti RS, Dickmann LJ, et al. Metabolism and related human risk factors
for hepatic damage by usnic acid containing nutritional supplements.
Xenobiotica, 2008 Mar;38(3):264-80.
20. Swamy SA. Suicidal poisoning by dinitrophenol. J Indian Med Assoc
1953 Sep;22(12):504-5.
21. Krishna DR, Ramana DV, et al. In vitro protein binding and tissue distri-
bution of D(+) usnic acid. Drug Metabol Drug Interact, 1995;12(1):53-63.
22. Krishna DR, Venkataramana D. Pharmacokinetics of D(+)-usnic acid in
rabbits after intravenous and oral administration. Drug Metab Dispos, 1992
Nov-Dec;20(6):909-11.
23. Blaikie F, Brown SE, et al. Targeting dinitrophenol to mitochondria: limi-
tations to the development of a self-limiting mitochondrial protonophore.
Biosci Rep, 2006 Jun;26(3):231-43.
24. Colman E. Dinitrophenol and obesity: an early twentieth-century regu-
latory dilemma. Regul Toxicol Pharmacol, 2007;48(2):115-7.

188 MD www.musculardevelopment.com April 2009

nutrition By Robbie Durand, MA
performance
Low-Sodium Diets
Enhance Nitric Oxide and
Enhance Vasodilatation
“I had the best workout
pumps of my life when I ate
Chinese Food!”
S
ome members on the
MD forums have
recently started threads
implying better pumps in the
gym while they were eating
high-sodium diets. One MD
member recommended frequent
visits to Chinese buffets for get-
ting better pumps. However, a
recent study in the American
Journal of Clinical Nutrition reported
differently.
Researchers from South Australia
compared the effects of a low-sodi-
um diet (50 mmol of sodium per
day) with a typical American diet of
higher sodium content (150 mmol of
sodium per day). Both diets had sim-
ilar amounts of potassium and satu-
rated fat. The researchers measured
flow-mediated dilation: when blood
flow increases through a vessel, the
vessel dilates— this phenomenon
has been coined flow-mediated
dilatation. After subjects spent two
weeks on either a low- or high-sodi-
um diet, the researchers reported
that the lower sodium diet resulted
in greater vasodilatation of blood
1 hypertension. J Clin Hypertens, (Greenwich)
vessels than the higher sodium diet.
This study also supports other
research which has shown that a
high-sodium diet can decrease nitric
oxide (NO) activity. For example, a
190 MD www.musculardevelopment.com
previous study in humans reported
that NO production may be impaired
during a high-salt diet. In the study,
subjects were given either a high- or
low-sodium diet. Researchers report-
ed that high-sodium diets decreased
the plasma concentration of nitrates
and endothelin (both vasodilators),
which suggests that high salt intake
2
adversely affects vasodilatation.
Another well-known response to
low sodium intake is lower cortisol
production. Cortisol has been shown
to reduce nitric oxide release by
decreasing nitric oxide synthase pro-
3
duction. In sum, the study reported
that lowering the salt intake typically
used in the average American diet
will enhance vasodilatation of blood
vessels.
We try to get the most accurate
information as possible to our read-
ers. In conclusion, it seems that
those visits to the Chinese buffet
may not lead to bigger pumps… just
bigger guts! !
References:
1. Dickinson KM, Keogh JB, Clifton PM.
Effects of a low-salt diet on flow-mediated
dilatation in humans. Am J Clin Nutr, 2008
Dec 23.
2. Bragulat E, de la Sierra A. Salt intake,
endothelial dysfunction, and salt-sensitive
2002;4:41-6.
3. Kerstens MN, van der Kleij FG,
Boonstra AH, et al. Salt loading affects corti-
sol metabolism in normotensive subjects:
relationships with salt sensitivity. J Clin
Endocrinol Metab, 2003;88:4180-5.
April 2009
 Supplement
Performance
3,5-diiodothyronine Enhances
Mitochondrial Fatty Acids
and Thermogenesis
everal new fat-burning supple-
S ments have added the com-
pound 3,5-diiodothyronine to
their formula. What exactly is 3,5-
diiodothyronine (T2)?
The function of the thyroid gland
is to take iodine, found in many
foods, and convert it into the thy-
roid hormones thyroxine (T4) and
triiodothyronine (T3). Thyroid cells
are the only cells in the body that
can absorb iodine. These cells com-
bine iodine and the amino acid tyro-
sine to make T3 and T4. T3 has a
number of physiological roles in the
body, including upregulation of
peripheral and hepatic glucose
uptake, cholesterol reduction, loss
of bodyweight and adiposity, car-
diac acceleration, and increases in
metabolic rate. T3 has been tested
as an anti-obesity agent in the past,
but due to its undesirable cardiovas-
cular side effects (accelerated heart-
beat), its use was not continued.
Additionally, high doses of T3 have
been associated with a heartbeat
irregularity called atrial fibrillation
(disorganized electrical impulses to
the heart.) Atrial fibrillation has
been reported in 10-15 percent of
patients with hyperthyroidism
(excess thyroid production).
Therefore, a safer means of enhanc-
ing the fat burning and metabolic
effects of thyroid without the nega-
tive effects has been sought.
Recently, a very interesting thy-
192 MD
roid analog called T2 (otherwise
known as 3,5-diiodo-l-thyronine or
just diiodothyronine) has been
reported to have some beneficial
effects. Among the effects exerted
by T2 (3,5-diiodothyronine) are:
• Rapidly increases the resting
metabolic rate.
• Powerfully reduces adiposity in
rats fed a high-fat diet, by increas-
ing the burning of fats.
• Most importantly, T2 adminis-
tration does not induce thyrotoxico-
sis (thyroid toxicity) or cardiac
acceleration in rodents or in
humans.
A new study in the American
Journal of Physiology, Endo-
crinology and Metabolism reported
new evidence as to the efficacy of
T2 as a fat burner. Skeletal muscle
is a primary target for enhancing fat
burning, as it accounts for about 40
percent of the body mass in mam-
mals and is an important site for
lipid oxidation and thermogenesis.
The results of the study reported
that when T2 was injected in rats
with low thyroid, T2 induced a
rapid stimulation of fatty acid
oxidation and thermogenesis in
1 Goglia F, Lanni A. Effect of 3,5-diiodo-L-thy-
skeletal muscle.
Researchers also found that T2
administration induced an increase
in oxygen consumption rate. Taken
as a whole, the present data
demonstrates that T2 has the capaci-
ty to rapidly stimulate free fatty
www.musculardevelopment.com April 2009
By Robbie Durand, MA
acids in hypothyroid (low thyroid)
rats. Based on this data, if the dose
is right, T2 supplementation may
offer most of the same benefits as
T3 and might even be superior in
rapidly stimulating metabolic rate.
One final note is that it takes
large doses of T2 to suppress thy-
roid-stimulating hormone (TSH), as
compared to T3. For example, one
study reported that it took fives
times as much T2 to suppress TSH,
2
compared to T3. Another study
reported that it took 25 times as
much T2 to suppress TSH, compared
3
to T3. So if taken at large doses, T2
can have a negative effect on sup-
pressing TSH. But if T2 is taken as
recommended by supplement man-
ufactures, there is minimal risk, but
potent thermogenic effects. ■
References:
1. Lombardi A, de Lange P, Silvestri E,
Busiello RA, Lanni A, Goglia F, Moreno M.
3,5-diiodothyronine rapidly enhances mito-
chondrial fatty acid oxidation rate and ther-
mogenesis in rat skeletal muscle: AMP-acti-
vated protein kinase involvement. Am J
Physiol Endocrinol Metab, 2008 Dec 30.
2. Moreno M, Lombardi A, Lombardi P,
ronine on thyroid stimulating hormone and
growth hormone serum levels in hypothy-
roid rats. Life Sci, 1998;62(26):2369-77.
3. Cimmino M, Mion F, Goglia F, Minaire
Y, Géloën A. Demonstration of in vivo meta-
bolic effects of 3,5-di-iodothyronine.
J Endocrinol, 1996 May;149(2):319-25.
 MuscleGrowth
Update By Robbie Durand, MA

Shock Muscles
Into Growth:
Change Your Routine!
H
ormones such as
human growth
hormone (GH)
and testosterone have
been shown to play a role
in muscle hypertrophy
and strength gains. One
of the core training princi-
ples for muscle hypertro-
phy in bodybuilding is
short rest— less than 1
minute between sets. In
1988, anabolic hormone
guru William Kraemer,
PhD, performed a study
that literally changed the
world of bodybuilding
overnight.
In this landmark study,
Kraemer reported that
heavy resistance training
protocols with shortened
rest periods (less than 1
minute) between sets
elicited greater GH and
testosterone response than resistance training protocols exercise testosterone and cortisol response to the hypertro-
1
with longer rest periods (more than 3 minutes). A previous phy scheme was greater than the other two schemes, which
study published in the Journal of Strength and themselves displayed largely similar profiles.
Conditioning Research examined the effects of three differ- There is no doubt that short rest periods are going to
2
ent loading routines on testosterone and cortisol levels. lead to enhanced fat oxidation and a greater metabolic
Subjects were randomly assigned to a power workout (8 effect, but should you train with short rest periods year-
sets of 6 reps, 45 percent of 1-repetition maximum, 3 min- round?
utes rest), a hypertrophy workout (10 sets of 10 reps, 75 per-
cent of 1-repetition maximum, 2 minutes rest) and a maxi- Longer Rest Periods
mal strength workout (6 sets of 4 reps, 88 percent of Superior For Strength
1-repetition maximum, 4 minutes rest). The hypertrophy A previous study in the Journal of Strength and
scheme (10 sets of 10 reps) increased testosterone and cor- Conditioning Research found that short rest periods led to
tisol, whereas the power and maximal strength schemes a decrease in the number of repetitions performed in the
produced little to no endocrine change. In general, the post- workout. In the study, resistance-trained men performed

194 MD www.musculardevelopment.com April 2009

MuscleGrowthUpdate
an upper-body workout consisting of
two experimental training sessions.
Both sessions consisted of 3 sets of 8
repetitions with an 8-repetition maxi-
mum resistance on six upper body
exercises: wide-grip lat pulldowns,
close-grip pulldowns, seated machine
rows, barbell rows lying on a bench,
seated dumbbell arm curls and seat-
ed machine arm curls.
The two experimental sessions dif-
fered only in the length of the rest
period between sets and exercises:
one session was performed with a
1-minute rest and the other with a
3-minute rest period. It should be of
no surprise that the group that rested
3 minutes between sets was able to
perform a greater number of repeti-
tions compared to the 1-minute rest
1
session. Think about a few extra rep-
etitions performed during each work-
out over a six-month period and how
much added strength and size that
would add up to. New research has
shown that the body has an incredi-
ble ability to adapt to exercise.
Short Rest Periods
Increase Anabolic
Hormones During
The First Week, But
Effects Decline
With Training
In a recent study in the Journal of
Strength and Conditioning Research,
researchers from the University of
Nebraska recruited subjects and ran-
domly assigned them to a 10-week
resistance training program with
either 1 or 2.5 minutes of rest
between sets, training four times per
week. Subjects were advised to con-
sume 1.7 grams of protein per kilo-
gram of body mass each day to
ensure adequate nutritional resources
for training-stimulated adaptation.
Researchers found that in the first
week, the ‘1-minute between rest’
group exhibited a greater overall hor-
mone response to weight training
than the ‘2.5-minutes’ group.
In week one, post-exercise testos-
terone and cortisol levels were signifi-
cantly greater in the 1-minute group
than in the 2.5-minutes group.
However, these differences dimin-
ished by weeks five and 10, in which
www.musculardevelopment.com
post-exercise hormone levels in the
two groups were similar. What this
study shows is that the body adapts
to its training routine; the physiologi-
cal stress of resistance exercise is
diminished with time. The bottom line
is that you have to constantly shock
your body with new training routines!
Longer Rest Period
Increased Muscle
Hypertrophy More
Than Shorter Rest
Period
Another interesting finding was
that the longer rest period group (2.5
minutes) tended to have greater
increases in muscle arm mass than
the short rest period group (1
minute). Additionally, the longer rest
period group tended to have larger
increases in thigh mass.
The author concludes that
periodic changes in training pro-
tocols are needed for increased
anabolic hormones and that there
is an adaptation response that
occurs to training. The groups
became more alike as the weeks went
along, as both groups adapted to
3
their training regimen.
The key point of the study is that the
hormonal responses (GH and testos-
terone) were greater during the first
th
week and had diminished by the 10
week of training. The study emphasized
that changing your workout reduces the
training adaptation that takes place and
keeps you growing. ■
References:
1. Miranda H, Fleck SJ, Simão R,
Barreto AC, Dantas EH, Novaes J. Effect of
two different rest period lengths on the
number of repetitions performed during
resistance training. J Strength Cond Res,
2007 Nov;21(4):1032-6.
2. Crewther B, Cronin J, Keogh J, Cook
C. The salivary testosterone and cortisol
response to three loading schemes. J
Strength Cond Res, 2008 Jan;22(1):250-5.
3. Buresh R, Berg K, French J. The effect
of resistive exercise rest interval on hor-
monal response, strength, and hypertrophy
with training. J Strength Cond Res, 2009
Jan;23(1):62-71.
April 2009
 Sports Supplement
Product Review By Robbie Durand, MA

BetaStax : ™

More Powerful
Than Ephedra? Experience A Profound Energy
M any supplement manufacturers claim their prod-
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now one supplement company is making real progress
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Fitness-conscious people who try BetaStax™ for the
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198 MD www.musculardevelopment.com April 2009

CYBE RW AR S By Flex Wheeler
Photography By Per Bernal

Is Dexter Destined To Be
A One-Time Mr. Olympia?
Dynasties, Short Reigns
And One-Hit Wonders
Since the Mr. Olympia contest began in 1965 and up until this
year, only 11 men have held bodybuilding’s loftiest title in over 40
years. Obviously, most of the champions were multiple winners. Lee
Haney and Ronnie jointly hold the record for most wins, with eight
consecutive victories. Arnold isn’t far behind, with a total of seven
Mr. O crowns. Dorian Yates ruled the roost throughout most of the
‘90s with his six wins. Those four men’s time as Mr. Olympia can
legitimately be called dynasties. There were also three men who
each nabbed the Sandow three times each: Larry Scott, Sergio
Oliva and Frank Zane. It should be noted that Sergio won
unopposed in 1968, as did Arnold in 1971, and until 1975,
there had never been more than five men competing in
the event in any given year.
Clearly, the game has changed quite a bit since
then. Three men can claim two Mr. Olympia wins: the
first winner, Larry Scott; Franco Columbu in 1976 and
again in 1981; and most recently, Jay Cutler. Then
there are two men who although most definitely
were great physique athletes, were only able to
manage to sit on that throne for one brief year:
Chris Dickerson in 1982, followed the next year
by The Lion of Lebanon, Samir Bannout. Now
that Dexter Jackson has become Mr.
Olympia, the question is: which one of those
men’s destinies will he repeat? Will Dexter
hold the Mr. Olympia title only until next
September? Or, will he win again, and yet
again? I’m Dexter’s good friend, but it’s also my
job to give you my opinions and predictions
straight up. First, let’s go back to that fateful night a couple
months ago back in Las Vegas.

An Emotional Win For The Blade th

When Dexter’s name was called out as the 12 Mr. Olympia, I was so
excited that I literally almost threw up. I vaulted over three seats to get
in front of the stage to hear his acceptance speech. I had to be right
there to show my total respect for his achievement. He had hung in
there against all odds and finally won the title that had escaped the
grasp of guys like me, Shawn, Paul, Chris and Kevin. On a personal
note, I was profoundly touched that Dexter thanked me onstage for con-
tributing to his career. Shortly afterward at the VIP party, Dexter confided
that he had felt nauseous looking down at me, too. The emotions were
simply overwhelming. Only half-joking, he asked if I was mad at him for
winning. I told him of course not. I was and still am happy for him. The

206 MD www.musculardevelopment.com April 2009

Mr. Olympia title was meant to be for
him, and it just wasn’t meant to be for
me. We’re not in control of these
things. I also asked him then if he
thought he could repeat next year. He
said, “Flex, I’m not stupid. I know I
can’t hold off Phil Heath forever, or
Victor for that matter. I always wanted
to win just one Mr. Olympia, and I’m
fine with that.”
On Second
Thought. . .
Fast-forward to a week ago when I
talked to Dexter again. Now that he’s
had time to soak it all in, he’s changed
his mind. “I want more, Flex,” he told
me. One of the reasons he wants to
win again is because he’s been hear-
ing all the smack talk that he’s going to
be a one-hit wonder, and proving
those fools wrong would be a sweet
reward in and of itself. Another huge
motivation for Dexter is the financial
rewards that come along with Mr.
Olympia. I would never divulge how
much he was earning before or what
he can now command, but let’s just
say that his income suddenly
increased by a factor of between 300
and 400 percent. Can you imagine if
you suddenly got a promotion you
had been working toward and hoping
for over a period of several years, and
now you were making four times as
much than you were just a couple
months ago? Would you try and keep
that job, instead of letting someone
else at the company take it away from
you? You’re damn right you would!
Why Dexter Could
Win Next Year
Let’s look at all the advantages The
Blade has on his side that point to a
repeat victory. First and foremost, the
man will go into next year’s Mr.
Olympia as the reigning champion.
We’ve all seen how that type of
momentum can help secure a victory
when the margin is close, or even not
so close. The incumbency factor saved
Haney, Dorian and even Ronnie from
at least one close call during their
reigns. Wearing that crown also gives
Mr. Olympia a high level of confi-
dence, while at the same time intimi-
dating all the other guys who know
how tough it is to knock the king off
that mountain. You also have to recog-
nize that Dexter hasn’t slipped one bit.
April 2009 www.musculardevelopment.com
He is injury-free, and even after having
just turned 39 continues to improve.
True, he wasn’t as sharp for his win as
we saw him earlier in the season
when he won his third Arnold Classic
title, but that was a calculated strategy
designed to bring a much thicker,
fuller look to the Mr. Olympia where
he and trainer Joe McNeil felt it would
be more competitive than his typical
ultra-shredded, but slightly smaller
look. Obviously, it paid off. Another
new advantage Dexter will have going
for him next year is that now he only
needs to compete in the Mr. Olympia
(though he has said he will probably
do a couple grand prix shows immedi-
ately afterward, as he did this year).
The financial pressure to pick up addi-
tional paychecks at a few spring
shows has been lifted off him, and
now he can do what guys like Ronnie
and Dorian did so well— focus 100
percent on training and dieting to
defend his Mr. Olympia title.
Finally, a quick analysis of his three
most formidable challengers shows
that none are a sure thing. Victor
Martinez is the man most have
pegged to swoop in and snatch the
Sandow from Dexter’s hands next
year. But we still don’t know how that
leg of his looks. Phil Heath is another
possible usurper, but he still needs
more overall size and width to push
The Blade aside. And as much as I feel
Dennis Wolf has one of the best
physiques out there today, he won’t
be a threat to Dexter until he thickens
up his lower lats. If you were looking
at Vegas odds, it’s safe to say they
would be in favor of Dexter holding on
to the title at least one more year.
Why Dexter May
Not Win Next Year
Now let’s look at the other side of
the coin and examine why Dexter may
not be able to remain Mr. Olympia
once the dust has settled after next
year’s battle. Victor Martinez is one
hungry man. In 2007, most of us felt
he was the rightful winner at the big
show, but he was forced to swallow
the bitter pill of injustice as Jay Cutler
got the nod from the judges instead.
Just a few months later as he was
preparing to defend his Arnold Classic
title, fate threw him a curve ball in the
form of his knee injury. Vic spent all of
this year on the mend, and even had
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 Dexter Jackson’s Triple Threat
to watch Dexter waltz on in and
beat Jay for the title. Victor
knew in his heart that it should
have been him, and if he hadn’t
got hurt, it probably would
have been him. Talk about a
man on a mission! Victor wants
retribution, and you can bet
your ass he will be doing
everything in his power to
make sure he gets it. Then
there’s the young cat, Phil
Heath. The Gift looked so amaz-
ing this year on his way to a
very controversial third place
that few people would have
argued had he won the Mr. O
on his first try. The kid knew
what he needed to improve on,
and he made it all happen.
Thicker, wider back? Blam! You
got it. Thicker, fuller chest and
shoulders? Boo-ya! In your
face, fools. And crazy condi-
tion? Forget about it. Heath was
sliced, diced, peeled, and dry as
the damn Sahara. He’s young,
he’s a genetic freak like we’ve
never seen before, and he has
a great coach in the form of
Hany Rambod. If he decides to
skip the spring shows and just
do the Mr. O in 2009, I have no
doubt that Phil is capable of
making such drastic improve-
ments that Dexter won’t stand
a chance. And I say that with all
due respect for The Blade. Phil
is just that good, or at least he
208 MD www.musculardevelopment.com
could be with a solid year of
hard work in the gym.
Last but certainly not least,
we have the Big Bad Wolf.
Dennis was never a threat to
Dexter this year, but he says
he lost a full 15 pounds of pure
muscle and fullness in the last
two weeks before the show on
a low carb ketogenic diet.
Dennis feels he would have
won if he’d brought that pack-
age to Vegas instead of the dis-
appointing flat version we all
saw. The dude is not one to
brag or exaggerate, so I tend
to believe him. Dennis also
has an ace-in-the-hole in the
form of Chad Nicholls, the
man who guided Ronnie to
eight Mr. Olympia victories.
Chad usually only needs one
contest to work with a guy and
learn his body and how it
responds. Clearly mistakes
were made, but they won’t be
repeated. Wolf is out of the
Arnold now after just having
had hernia surgery, but that
could work to his advantage,
too. That means he probably
won’t be getting ready for any-
thing until the Olympia, so
he’ll be fresh and rested, and
will have had ample training
time to resolve the issues with
his back and calves. The Big
Bad Wolf could be a Grimm
fairy tale for Dexter!
April 2009
So What Will Happen?
If you’ve been around this game as long as I have, you know predic-
tions and prognostications mean jack in pro bodybuilding. When you are
dealing with the human body and the human psyche, it’s impossible to
say exactly what someone will bring to the table when the time comes.
Nobody has ever been 100 percent at their best every single time, not
even Dexter (but he’s freaking close, ain’t he?). Dexter might be able to put
at least another win together before it’s all said and done. After all, another
th
Mr. Olympia title would make a hell of a 40 birthday present to himself!
But we also can’t deny the fact that Dex has a trio of phenomenal athletes
breathing right down his neck who all possess the capability of holding
the Sandow. You can’t write off the unstoppable power of passion and
desire. When you have guys who all have been gifted with extraordinary
genetics, it really can come down to something so simple as which one of
them wants it the most. Victor, Phil and Dennis all want that title so badly
they can taste it. And you know what else? Ronnie snuck up and grabbed
the Mr. Olympia after having only broken into the top 10 for the first time
in four tries the year before. We can’t rule out the distinct possibility that
someone we aren’t even considering a real threat can show up looking
like something out of this world and pull off an upset. Personally, I kind of
like the uncertainty of it all. During the reign of such dominant Mr. O
champs as Ronnie and Dorian, the sport just wasn’t exciting. The Mr.
Olympia was like the ending to a movie you’ve already seen a few times.
Next year won’t be like that; I think I can say for sure. Will Dexter hold on
to his title, or will he lose it and join that infamous list of one-hit wonders?
Stay tuned boys and girls, because only time will tell. !

When you have guys who all have been gifted with
extraordinary genetics, it really can come down to something
so simple as which one of them wants it the most.

210 MD www.musculardevelopment.com April 2009

 BY JOHN ROMANO, PHOTOGRAPHY BY BILL DOBBINS
Right about the time this issue hits the newsstands,
Big Lou Ferrigno will be all over the big screen with a
supporting role in the DreamWorks romantic comedy
“I Love You, Man,” directed by John Hamburg— the
same guy who brought us “Zoolander,” “Along Came
Polly,” “Meet the Parents” and “Meet the Fockers”—
with a cast that includes Paul Rudd, Jason Segel,
Jaime Pressly and Rashida Jones.
This new film is the latest in Big Lou’s repertoire.
Most of us have seen Lou in his role in “Pumping
Iron” opposite Arnold and of course on TV as the
“Incredible Hulk.” What some of you may not realize
is that Lou also recently appeared in and did the
voice of ‘The Hulk,’ in last year’s blockbuster film,
“The Incredible Hulk,” which also starred an impres-
sive cast: Edward Norton, Liv Tyler, Tim Roth, William
Hurt and Robert Downey, Jr.
Actually, after bodybuilding, Louie did quite a few
TV shows and movies. He was in “Sinbad of the
214 MD
Seven Seas,” and he played the title role in the 1983
film version of “Hercules.” And let’s not forget his
seven seasons on the sitcom “The King of Queens”
where he played himself.
But just like his rival, nemesis and good friend,
Governor Arnold, no matter how high Louie’s star rises
either on TV or cinematically, he will always be, first
and foremost, one of us— a bodybuilder. For the last
30 years, Lou has been off-limits to all of our industry’s
publications except those put out by Weider. Today that
ban has been lifted and for the first time in my career
I’m able to interview my old friend from Brooklyn, the
‘Incredible Hulk’ himself, Lou Ferrigno.
Getting this interview was wrought with mixed
emotions. While Lou and I have always maintained a
friendship over the years, we were closest when he
and my dearly departed Shelley Beattie were working
together as representatives for a hearing aid compa-
ny. Both Lou and Shelley suffered from a similar hear-
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April 2009 www.musculardevelopment.com MD 215
ing loss and the camaraderie that
bound us all became second nature.
After Shelley and I parted ways and I
moved to Mexico, my contact with
Lou was limited to the times I’d see
him at either the Olympia or the
Arnold Classic.
We all know of Louie’s ironclad
deal with Weider and his penchant
for selling photos (I’ll straighten that
out in a minute), so I never cared to
take up too much of his time while
he was working the room. But when
you know someone for as long as
I’ve known Louie, you don’t need
much to maintain the relationship.
Anytime we’d call each other over
those years it was like we had just
spoken yesterday.
Then the news of Shelly’s passing
permeated the industry and Lou was
one of the first to call me. We saw
each other next at the Olympia and
had a drink together and caught up.
He was genuinely concerned about
Shelley’s last days and what it was
that consumed her. We talked for
awhile about it. When it was time to
leave, he stood up, gave me a hug
and said he’d call me soon— and he
did. But this time under much happi-
er circumstances.
“John!” Lou boomed over the
216 MD
phone. “This is Louie.” Like I couldn’t
tell.
“What’s up, Louie?”
“I just did a film! It’s a big role,” he
said proudly.
“That’s great Lou! What’s it
called?”
“I Love You, Man.”
Knowing Louie doesn’t always
hear me on the first pass, so I said, “I
love you too, Louie, I’m really happy
for you.”
“No, John! That’s the name of the
film, “I Love You, Man.” It’s a romantic
comedy, directed by the same guy
who did “Meet the Fockers.””
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“Oh, OK.” Now I felt stupid. But a
romantic comedy role for the guy
who played ‘The Hulk’? “You did a
comedy, Louie?”
“Yup… I loved it. It was a great
challenge.”
I love hearing Lou say the word
‘challenge.’ It so accurately describes
just about every aspect of his life—
and he always meets them head on.
Even his hearing loss— actually, espe-
cially because of his hearing loss.
Louie sees his loss of hearing as a
huge influence in his bodybuilding
and in his other life’s pursuits.
“If I hadn’t lost some of my hear-
ing,” he says, “I wouldn’t be where I
am now. It forced me to maximize my
own potential. I had to be better than
the average person to succeed.”
The root of that success found its
genesis, of course, in the gym. In
1963, Lou was 12 years old— and
that’s when he first picked up a
weight.
“I was so excited when I first
picked up a barbell,” Louie said. “I just
knew this was for me. Some of the
guys in the neighborhood were lifting
weights. I remember seeing a kid who
had a white T-shirt with a great pair of
arms hanging out of it. They were
probably only about 15 inches, but
they looked so cool I couldn’t stop
looking at them. I had never seen any-
one developed like that and I just
knew I wanted them too.”
“Was that your first glimpse of
what bodybuilding was?” I asked.
“No, not really. We didn’t really
know what we were doing. But pretty
soon after that Steve Reeves came
out with his “Hercules” movie. That’s
when I discovered what muscles
were. I was attracted to the power.”
PHOTOS THIS PAGE COURTESY OF LOU FERRIGNO
“Was the power attraction partly to
make up for your hearing?”
Lou said, “Yes. It was a good thing
for me to have power. I remember
seeing Johnny Weissmuller doing
“Tarzan.” He swam faster than anyone
I had ever seen, and he swung from
vine to vine… he helped people… he
was a hero. That’s what I wanted to
be, like a superhero. I was very intro-
verted because of my hearing prob-
 lem. Lifting weights and building my body was like a plat-
form to me to get to that level. I just love the feeling of
picking up the weight, heavy weight. It makes me feel
powerful. It feels so good.”
“So, were the superheroes the lead in to bodybuild-
ing?” I asked.
“Yup, they were. I collected a lot of comic books. One
day I went to the comic book store and I saw a magazine
called Muscle Power with a guy named Dave Draper on
the cover. I couldn’t believe what he looked like. He was
much bigger and more ripped than Johnny Weissmuller. I
had to have that magazine! I traded some comic books for
it because I didn’t have any money. Then I took it home
and studied every page and I discovered they had body-
building contests! There was a picture of Steve Reeves
flexing one arm and holding a trophy in the other. I cut
that picture out and put it on top of this old broken mirror I
used when I worked out. That’s what I wanted!”
“Wow, so Steve Reeves motivated your contest train-
ing. That’s pretty cool. What was your first show?”
“When I was 19, I competed in the AAU Mr. New Jersey
competition in the open class,” Lou replied. “I came in 23rd
place.”
“Ouch!”
Louie laughed. “I know. I came home and told my par-
ents I’d never take less than 23rd again. My next show that
year was the AAU teenage America in Cleveland, Ohio. A
guy named Mike Mentzer took 2nd, winning all body parts.
[In those days they used to have an award for ‘best chest,’
‘best legs,’ ‘best arms,’ etc.] I took 4th.
Then I went on to win the Teenage Eastern America.
Finally, in 1973, at the age of 21, I won the IFBB Mr.
America and turned pro. Six weeks later I won the IFBB
Mr. Universe in Geneva, Switzerland. I was the youngest to
ever win the Universe [Arnold won at 22 years of age]. The
next year I won Universe again. And then the IFBB Mr.
International in California— a show promoted by Arnold.”
“Then you and Arnold did “Pumping Iron,”” I said. “Did moving forward, did your appearance in “Pumping Iron”
you first meet Arnold in California and get added to the pave the way for your role as ‘The Hulk’ on the TV series?”
cast of “Pumping Iron?”” “Actually, it did,” he replied. “But it was because of
“No, I first met Arnold in 1969 at the Brooklyn Academy Arnold that I got the part.”
of Music. He had won the Universe that night and then lost “No way!”
the Olympia to Sergio Oliva (they held both contests the “Yup. I never told you that story?”
same night. You could win the Universe, turn pro, and go “Uh… no, you never did.”
right into the Olympia on the same night!). I got to go “I must have.”
backstage and meet all the guys— it was like a dream “I swear, you didn’t.”
come true. I was so impressed with all of them!” “I can’t believe I never told you! Well, the producers
“Could you even imagine then that in five short years were looking for the biggest bodybuilder to play ‘The Hulk.’
you would be competing against Arnold in the Olympia Of course they approached Arnold because he was Mr.
and be the subject of a film on bodybuilding?” Olympia seven times and they figured he was the biggest.
“It’s unbelievable,” Louie said. “Who could have But they were wrong— I was the biggest. They approached
known? I did know I would compete with the best. I just Arnold, but he didn’t want to do it. And he told them that if
BILL DOBBINS PHOTO

knew it. The energy back then was phenomenal.” they wanted the biggest bodybuilder to play “The Hulk”
“Okay, so “Pumping Iron” was a huge deal and we cov- they should talk to me. Everyone thinks Arnold and I had
ered your part in it in the feature I did on the film last this real-life rivalry going on, but he was always very nice
month. So, we don’t have to go back into all that. But, to me. I bet no one imagined Arnold recommended me for

April 2009 www.musculardevelopment.com MD 217


“The Hulk!””
“I’m sure that’s news. I didn’t know.
How many seasons of “Incredible
Hulk” did you film?” I asked.
“We did five seasons, 86 episodes.”
“Damn! I didn’t realize it was that
many. Wow… that was really the start
of your acting career then, not so much
“Pumping Iron.””
““Pumping Iron” was an important
film for all of us,” Louie began. “But it
was the “Incredible Hulk” that put me
right in the mainstream. Even after
“Pumping Iron,” most people didn’t
know anything about bodybuilding.
But when they saw “The Hulk” and
realized it wasn’t a costume I was
wearing— it was actually my real
body— people got interested in body-
building shows. They wanted to look
like the Hulk. It got kids motivated to
work out and build their bodies. To this
day when I visit comic book conven-
218 MD
tions, people still crowd around me
and buy the pictures. So many guys
tell me it was because “The Hulk”
showed them what muscles looked
like and that’s what made them want
to go to the gym.”
Now that we have brought up buy-
ing pictures, let’s talk about this
whole stigma attached to Lou about
charging little kids $20 to take their
picture with them.
“Lou, if a little kid comes up to you
at a convention or a show and wants
to take his picture with you, why do
you charge them $20?”
“That’s a bad rap that came from
Valentino. He obviously doesn’t under-
stand what’s going on.”
“Well, here’s your chance, Lou.
Let’s straighten this thing out once
and for all.”
“John, you’ve known me for many,
many years. You used to come and
work with Shelley when we would do
appearances and sell pictures— you
know what goes on. We’re there to
sell pictures. That’s how we make a
living. That’s what I do for a living. I’m
not representing any company. Lou
Ferrigno works for Lou Ferrigno.
Selling pictures and memorabilia is
what I do. It’s a business. I can’t have
people coming up to me at a conven-
tion or a show where I’m selling pho-
tos and take a picture with them. You
know what happens, it happened all
the time with Shelley until you put
your foot down.”
“Yeah, I know— they take their pic-
ture with you and then they don’t buy
one.”
“That’s right! They don’t. If they buy
one of my pictures, then they can take
a picture with me. But I’m there to sell
pictures. If I take a picture with every-
one for free, no one will buy a picture.
Since I’m in the business of selling pic-
tures, that’s not very good.”
“Yeah,” I said, “but I think it was the
stigma of the little kid coming up to
you and you denying him the picture
that created the bad image that Gregg
talked about.”
“I know John, but you have to
draw the line. The little kid came up
because his parents sent him up. You
www.musculardevelopment.com April 2009
think he came to the show by him-
self?” You guys just see me at two
bodybuilding shows a year. I go to 20
conventions a year all over the world
and sell photos with other celebrities
and I have to tell you, everybody
slams me for charging $20 for a photo.
But I have news for you— I’m very
reasonable. Some celebrities charge
$150 for a photo and they won’t take a
picture with you after you buy it! A lot
of guys charge $50-$60 at a conven-
tion for a photo. Adam West [the origi-
nal Batman from the TV show] charges
$50 for a black and white, and $60 for
color. Mark Hamill [Luke Skywalker]
charges $185. Val Kilmer [Batman]
charges $85-$100. Do you think those
guys give photos away? If I gave a free
picture or took a picture for free with
every kid that ever came up to me, I’d
never make a living!”
“What about outside the conven-
tion?” I asked. “What if a kid came up
to you while you weren’t sitting at the
table signing and selling photos?
What if you were in a hotel lobby and
a little kid asked to take his picture
with you, would you do it without
charging $20?”
“Of course!” Louie boomed. “I’ve
taken tons of pictures for free. I’ve vis-
ited kids in hospitals and schools and
given away autographed photos. I’ve
had my picture taken a million times
for free. It’s just when I’m working and
trying to sell photos that I have to
draw the line.”
“What about when people accuse
you of being rude to them?” I asked.
“You should know all about this too
from being with Shelley. My hearing is
a problem and people don’t under-
stand. I use the best hearing aids and I
can read lips, but you know what it’s
like. It’s hard to hear in a big space
with lots of noise. People think I can
hear and they lean in to talk into my
ear, when what I need them to do is
step back so I can see their mouth
moving. It’s natural to lean in, not step
back. This happens constantly. I can’t
hear and people think I’m being rude.”
I remember that being a great
source of frustration for Shelley,” I
said. “You’re right, the natural tenden-
cy is to lean in so people talk into
your ear— but that was useless! She
used to get so frustrated after 20
people would do that to her that she
would just shove them in the chest
and yell ‘Get back! I have to see your
lips or I can’t hear you!’”
Okay, so my verdict on this whole
$20 business is that photo sales are
an occupation and if Lou is selling
photos you need to respect that. If
you made toys and sold them for $20
apiece, would you give one away to
every little kid who asked you for
one? If you did, you wouldn’t be in
the toy business very long! The hear-
ing thing is something most people
just don’t understand. Lou breaks the
mold of the traditional deaf guy. He’s
managed his hearing loss very, very
well, and to most people, he doesn’t
look like he is challenged at all. I lived
this frustration with someone for six
years. I know how irritating it can be.
If you ever get lucky enough to meet
Lou Ferrigno in person, make sure
you speak clearly and look at him
when you talk. I guarantee you will
have a very positive experience. Lou
is a very cool guy.
All right, now we’ve got that
cleared up! Let’s get back to body-
building.
“Lou, I was always curious why
you quit bodybuilding after you lost to
Arnold.”
“Arnold quit!” Lou mused. “I want-
ed to beat Arnold— the best in the
world— and he quit on me! I was
really disappointed after “Pumping
Iron.” I was disappointed because
Arnold retired and I wanted to beat
him. So when “The Hulk” came up
and I got the part, it didn’t make sense
to compete anymore. There was much
more money and exposure on TV.
Even Joe [Weider] said I should do it.”
“When did you meet Joe?”
“I met Joe in 1972 at the Brooklyn
Academy of Music. I was 20. I was
backstage pumping up for the Mr.
Universe competition being held
there— they had the Mr. World and
the Mr. Universe on the same night.
Arnold was guest posing and Joe
was there. Two weeks later, Arnold
220 MD
beat Sergio in Essen, Germany. Joe
came up to me and said that I could
be another superstar. He said, “We
have Arnold, Frank Zane, Franco
and you could be the fourth super-
star.” That was incredible coming
from Joe Weider!
“But it wasn’t until 1976 that I did
my first photo shoot for Weider. Artie
Zeller shot me in the mountains. It
was the same location he used to
shoot all the rest of the guys. It was
such an incredible experience to be
included with those guys who were
all regarded as the best in the world.
It really meant a lot to me.”
“Did you always have a good rela-
tionship with Joe? “I asked.
“Joe was like a second father to
me; he was so good to me. I still talk
to him every couple of days. He still
goes into the office twice a week— at
88 years old! It was because of Joe
and his love for bodybuilding and for
us that I never left the game. Even
though I was doing movies and TV I
never lost touch and Joe always want-
ed to keep me involved.”
What about the other famous
bodybuilding Joe— Joe Gold? I
bumped into you at World Gym a few
times back in the day. You seemed to
gravitate more toward Gold’s.” Louie
laughed as he remembered every-
one’s favorite cranky old gym owner.
“Joe Gold didn’t like that I some-
times trained at Gold’s. He was
always yelling at me. I dropped a
weight once and he jumped out of the
door of his office and yelled at me. He
said, “If you do that again, you can go
train at the dump down the street!”
He was, of course, referring to the
Mecca that ironically bears his name.
Seventeen years later, after a high-
ly successful TV acting career, Lou
decided to do the impossible and
make a comeback to bodybuilding.
His most notable appearances were
the Masters Olympias of 1993 and 94.
Many thought the creation of the
Masters Olympia in 1993 was done to
finally give Louie the title he rightfully
deserved after all his years in the
game. Then somebody decided to
climb a mountain in France and fetch
www.musculardevelopment.com April 2009
Robby Robinson and stick him in the
show, effectively robbing Lou of yet
another Olympia title.
“How did that make you feel,
Louie? Did you feel like they brought
Robby in to keep you from winning?”
“I don’t think so,” he replied. “I
have a lot of respect for Robby. He is a
great bodybuilder and he never
stopped competing. Going into the
show I knew that bodybuilding is a
subjective sport. It didn’t matter to me.
I just wanted to be the best I could be.
I didn’t care what the judges thought.”
“But didn’t you feel like you should
have won?”
“Of course I did! But, you have to
remember that when you’re compet-
ing, you have a different attitude. I
can’t go back and change anything.
Yes, I thought I should have one. But
it was more important for me to make
the improvements I did. I had a 17-
year layoff— who can come back after
17 years and make improvements? I
couldn’t come back looking like a ’70s
bodybuilder. I had to come back look-
ing like a ’90s bodybuilder. I promised
Joe I’d come back in the shape of my
life and I didn’t want to let Joe down.”
“So,” I asked Lou, “you did it for
Joe?”
“Joe had a lot to do with it,” Lou
replied. But what was important was
that I showed him I wasn’t coming
back as a ’70s bodybuilder. It was
almost 20 years later. I wanted to set a
new level for myself and for body-
building.”
Clearly, Lou accomplished that
regardless of what title he should
have won. In his last Olympia where
he competed next to Arnold, Lou
weighed 265 pounds. In 1994, he
tipped the scales on contest day at
325. No bodybuilder ever to this day
has competed on the professional
level at anywhere close to that weight.
And, by the look of the way things are
headed now, it’s doubtful anyone ever
will— at least not in the foreseeable
future. Lou Ferrigno will always be
known as the biggest professional
bodybuilder to ever compete onstage.
“At 42 yeas old, to step onstage at
325 pounds— 60 pounds heavier and
in better condition than you did when
you were 25 is an immeasurable feat.
What did you do that was different, to
get ready for the Masters Olympia?”
“The first thing was that I learned to
eat more,” Lou began. “I learned to
consume more and do more cardio.
Before, I used to diet on meat and
water. When I came back, I was adding
carbs and doing more cardio. This way,
I was able to keep the muscle and burn
more fat.”
“You just added carbs?”
“No, fat too. I loved the peanut but-
ter on my pancakes! You need fat, but I
needed more carbs because I was so
“The first thing was
that I learned to eat
more. I learned to
consume more and do
more cardio. Before, I
used to diet on meat
and water. When I
came back, I was
adding carbs and doing
more cardio. This way,
I was able to keep
the muscle and burn
more fat.”
—Lou Ferrigno
much bigger. I learned to cook my own
meals, too. I always saw guys who had
their girls cook for them— they would
lose a show and beat up their girl-
friend! I used to see girls come in the
gym with black eyes after a show and
I’d say, “Ah, so and so must have lost.””
I agreed. “Yeah, some guys have to
blame somebody for their failures.” I
knew that Lou’s wife Carla was busy
taking care of three kids and Louie’s
career. I couldn’t see her breaking
stride to cook eight meals a day for
Louie. Whatever Lou cooked though, it
did the trick!
“What else, Louie? How was your
training different in the ’90s from the
’70s?”
“Intensity, man— I train pretty
intense. I knew I had to bring my legs
up; I was determined to bring them
up. Heavy leg presses and squats— I
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had to train hard and heavy. The way I
was training, I had to have a few train-
ing partners because no one could
keep up with how intense I was train-
ing. I had a hunger to compete— it
was ferocious! The training was fast-
paced to failure and pyramid up. In the
old days I’d keep the same weight;
now I’d pyramid up. Everything was
pyramid up. I also learned to work
very hard on my back. I learned to iso-
late those muscles. You had to have a
great back going against guys like
Shawn and Flex and Dorian and
Kevin. I did a lot of big basic exercis-
es. You can’t get away from the basics,
you just can’t.”
“I remember you used to lock your-
self in the posing room every night.
Was posing every day something you
did that you hadn’t done back in the
’70s?”
“Posing was a huge factor,” Lou
replied. “I’d go in that posing room and
pose for 30 minutes in a puddle of
sweat every day. Sometimes I’d train
three times a day. In the morning I’d do
a big body part like chest or back, then
a smaller one in the afternoon. I did
cardio both times and then I’d go back
and pose at night. Sometimes I’d do
cardio three times a day. Instead of sit-
ting home and thinking about food I
went to the gym— I was like a zombie.
All I’d do is think about my next meal,
then eat it faster than a coyote.”
“I remember you being really seri-
ous back then, too. You’d come to the
gym with your game face on; you did-
n’t talk too much.”
“Yup— attitude was everything.
Every time I went to the gym I was giv-
ing 110 percent. I had a Spartan atti-
tude— no matter how tired I was, even
if I was sick. I had the flu and still
trained. I’ve seen too many guys just
maintain. There is only a handful of
guys who crack the top five and I’m
one of them. I have people from all
over the world asking how I got so big.
I always tell them you have to stay
hungry and you can’t be afraid of hurt-
ing yourself.”
“Wow— that’s hardcore. What
about your training business? Do you
still do that?”
www.musculardevelopment.com April 2009
“Yup, still doing it— for over 25
years now.”
Lou has a home gym most people
would die for. It’s built in a huge
detached garage behind his home in
Santa Monica. “You’ve been in that
house a long time, Louie.”
“We moved in here in 1979.”
Damn! Now that’s solid! Thirty years
in the same house— I wish I could do
that.
“When did you convert the garage
to a gym?”
“I had a shop out there, you know,
a wood shop. I used to make furniture.
Then about five years after we moved
in, I converted it to a gym and started
personal training. That was in ’84. To
this day I still do it and I do it all
myself. No trainers.”
“Really?”
“Yup.”
“So, if someone calls you for per-
sonal training they are getting you,
personally?”
“That’s right. I train everyone
myself.”
Okay, time for a shameless plug.
“How does someone get Lou
Ferrigno to be their personal trainer?”
“Just go to my website,
LouFerrigno.com for details. Or you
can just call the office, 310-395-2144.”
“And the movie, “I Love You Man”—
what’s it about? What’s your part like?”
“It’s a romantic comedy that deals
with sexuality,” Lou replied. “Paul Rudd
plays a man who is about to get mar-
ried, but because he doesn’t really
have any close male friends, he active-
ly bonds with Jason Segel to make
him his best man. So, for the first time
in his life he has a buddy, so it’s kind of
like a ‘bro-mantic’ comedy. I play an
entrepreneur who’s trying to sell his
house. And I have some interaction
with them. It’s really a great film.”
“I’m still surprised to see you in a
comedic role. That’s kind of new for
you, isn’t it?”
“I like making people laugh. I like
drama and comedy. My goal is to
someday do another TV series.”
“Are you ever going to compete
again?”
“No!” ■
 RETURN OF
THE RUHLER!
MARKUS RUHL IS READY TO
SHAKE THE EARTH ONE LAST
TIME AT THE NY PRO
INTERVIEW BY RON HARRIS, PHOTOGRAPHY BY PER BERNAL

hen Markus Ruhl walked offstage at the end of the 2007 Mr. Olympia con-

W test, none of us knew he had made up his mind that it would be for the last
time. But shortly afterward, the ‘German Giant’ announced that after a
decade as a pro, he was hanging it up. The news was met with sadness,
as Ruhl had always been a fan favorite. The freaky mass monster would whip audiences
into a frenzy when he crunched out trademark poses like the crab most-muscular and
side chest that were among the most astounding displays of raw mass the sport has
ever seen. The worst part of Ruhl’s retirement for most of his fans was that we never
had a chance to say goodbye. Thankfully, Markus has decided to grant one final encore
performance, to take place in the city he always loved competing in most: New York.
Yes, it’s a one-night-only last chance to see the one and only Ruhler!
RH: Markus, let’s start by talking about your retirement following the 2007 Mr.
Olympia. How long had you been thinking about not competing anymore?
MR: It had been going through my head a lot since the time of the Arnold Classic
earlier that same year. Ninth place was the lowest I ever got in that contest, where I
had been third and fifth the other two times I was in it. So I started thinking, maybe
they just don’t like my kind of body anymore and I should get out before I am taking
last place or something.
RH: What were some other reasons you decided to retire?
MR: It wasn’t so much about placing worse than I hoped to. My wife Simone and I
had been talking a lot about different plans for things to get involved in after I was
done competing, and it was time to get moving on them. We had a chance to buy a
new gym, but it would take a lot of time and attention. I couldn’t do it the right way if I
was still competing. So after a year of getting the gym off the ground and it started
doing pretty well, I had more time to train again. Soon I started thinking maybe I could
compete just one more time.
RH: How did Simone feel about that idea?
MR: It’s hard to say how she really felt. On one hand, she was happy to see me get-
ting excited about competing again, and she supports me 100 percent. Simone knows

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April 2009 www.musculardevelopment.com MD 227
how much I love being up there. But she’s also my wife, and
she cares a lot about me. She worries about my health, wor-
ries about me getting injured, all of that. It’s probably the
same for the wife of any pro athlete, but bodybuilding is an
extreme sport.
RH: I definitely agree with that. You would have
announced your retirement at the Olympia, but Ronnie
did that instead. Did you stay quiet because you didn’t
want to take away from Ronnie’s big goodbye to the
fans? If he hadn’t announced his retirement, would you
have announced yours?
MR: No, that’s not me. I don’t think I’m so important that I
needed to get up and speak to the whole crowd to tell them
I am retiring. Ronnie was an eight-time Mr. Olympia, so for
him to retire is more of a big deal than for me! I still wanted
to explain to all my fans why I was making that decision and
I felt the best way was to post a video message on my web-
site. Plus, I am not totally comfortable talking in front of a big
crowd live. It was easier for me to do it the way I did, plus I
could make sure I said everything I needed to say.
228 MD
RH: Everybody wants to go out on top, or at least at
his best. You did not make the top 15 at that contest, so
how did you feel about that being the final contest you
would be remembered for? Did it bother you that you
were so far from your best form there?
MR: Sure it did. We all want to show our very best
onstage, and that was not mine— not even close. I made
some mistakes in the week between the show in Spain and
the Olympia that caused me to lose both size and condition.
Looking back, maybe I just wanted too much and it all back-
fired on me. Sometimes that happens when you try too hard.
You get nervous and anxious and do dumb things.
RH: You have thousands of loyal fans all over the
world and I’m sure they were contacting you about your
retirement. What types of things were they saying, or
asking you?
MR: I got so many emails— many hundreds at least.
People were saying I should still try to do a few more con-
tests, because I was their favorite bodybuilder and they loved
seeing me compete. It was nice to hear those kinds of things.
www.musculardevelopment.com April 2009
I knew a long time ago that I would never be Mr. Olympia, but at
the same time I was happy because I had so many fans who sup-
port me. Titles are wonderful to have, but having a great bunch of
fans is just as good to me.
RH: When you decided to retire, was this a ‘final decision,’
or did you still think that maybe one day you would come
back?
MR: At the time, it was a final decision. I had no plan to do any
more shows. But after awhile I did start to miss the challenge
against myself. In all the years I competed, I never thought about
how I was going to beat this or that guy. The fight has always been
with myself, to see how good I can be. How hard can I train? How
well can I diet? Can I look better than I did last time? Those are the
things that always got me motivated the most.
RH: What was it like going a full year without competing?
This was the first time in over 10 years that you didn’t com-
pete for so long. Did you start to miss it?
MR: I did miss it, but I was keeping very busy doing other things
I never seemed to have time for when I was competing. I spent

more time with Simone and

with our friends. I even got my
driver’s license for a motorcy-
cle. Way back in 2000 when I
won my first pro show in
Toronto, there was a beautiful
bike that came with first prize
and I had to sell it because I
didn’t even know how to drive a
motorcycle then. I always had
regrets about that and wished I
had kept the bike.
RH: I remember that!
When did you start thinking
that maybe you would come
back again?
MR: I started thinking about
it around the time of the FIBO
expo in Germany last spring,
which was only about six or
seven months after the
Olympia. I didn’t really make a
decision until I talked to the
guys at Ultimate Nutrition about

April 2009 www.musculardevelopment.com MD 229

 it this past November. They were behind me completely if I wanted to
do it, so that helped me make up my mind. Ultimate is a great company
and I wanted to represent them at least once as a pro onstage.
RH: What made you decide on the New York Pro as your come-
back show?
MR: Like the T-shirts say, “I love New York!” It’s where I made my
American debut as a pro in 1998 and winning the Night of Champions
in 2002 is still my favorite victory. The crowd there is the best and they
always made me feel like I was at home and so welcome.
RH: Have your fans been begging you to compete again?
MR: Oh yes. It started the minute I posted up that video clip and it
never stopped. I have to say that’s a big reason why I want to do one
more show too, because my fans are awesome and they deserve it.
They helped me have such a great career in this business and I appre-
ciate that. Already I have a lot of them telling me they are coming to

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April 2009 www.musculardevelopment.com MD 231

New York just to see me compete again.
RH: Have you been training all this time, or was
there a period when you stopped training for a while?
Could you stop training, or do you love it too much to
ever quit?
MR: There was a period of two months when I didn’t train
at all. But during those two months I was still busy making
guest posings and other appearances for Ultimate, so it did-
n’t feel like a long break at all.
RH: Some pros retire, stop training and get very
small— Kevin Levrone is probably the best example.
What weight do you think you would get down to if you
quit training and ate like a ‘normal’ man, only three
times a day?
MR: I don’t know, and I don’t want to find out. As long as I
can stay big and stay healthy too, I am going to do that. I
232 MD
love training and I love to eat. I
never want to look like a ‘normal’
man. I really like being big and
strong and looking very different
from regular people. It’s interesting
to wonder, though. I was thin when I
started bodybuilding and sometimes
even I wonder if I could ever be that
small again. I don’t think I would lose
all my size. If I did, I think it would
take many years for it to happen
because it took me years to build it.
RH: You had some type of
injury to your inner chest. Did
you ever have it fixed surgically,
or is it still the same as the last
time we saw you?
MR: I did get that fixed. You can
see in the newer photos and videos
on my website that I don’t have that
weird dent anymore. I don’t know if
it will look perfect once I diet all the
way down to contest shape— I
guess I will find out pretty soon.
RH: True, not long to wait
now. Also, one thing that was
always an issue with your
physique was trying to get as
shredded and detailed from the
back as you appear from the
front. Have you figured out how
to accomplish this?
MR: I have changed my diet a bit
and I have a different plan for peak-
ing the last few days until the
show— let’s see how it works. I
started working with Peter Trenz; he
prepares a lot of the best body-
builders in Germany. You might
know him from talking to Dennis
Wolf; he worked with Peter for many years.
RH: Yeah, Dennis has talked about him a few times.
Have you made any changes to the way you train over
the past year, or are you still doing everything the same
as always?
MR: My fans might be shocked to hear this, but I train a
little bit lighter now. I really don’t think I need to go super
heavy anymore— the mass is there. Plus, I have been train-
ing heavy for so long that my joints are starting to feel it.
Going a little lighter and squeezing the muscle more works
just as good for me now. But don’t worry— I am not using
baby weights or anything!
RH: I didn’t think you were, my friend. Have you ever
thought about working with one of the top American
nutritionists like Chad Nicholls or Hany Rambod for con-
test prep?
www.musculardevelopment.com April 2009
 Pro Contest Record
rd
1997 Grand Prix Germany (pro debut) 10th place 2003 Arnold Classic 3 place
1998 Night of Champions 9th place 2003 Maximus Pro Invitational (Italy) 2nd place
1999 Night of Champions 4th place 2004 Arnold Classic 5th place
1999 Mr. Olympia 12th place 2004 Grand Prix Australia 3rd place
1999 Grand Prix England 7th place 2004 Mr. Olympia 5th place
1999 World Pro Championships 7th place 2004 Grand Prix England 4th place
2000 Toronto Pro Invitational Winner 2004 Grand Prix Holland 5th place
2000 Night of Champions 2nd place 2005 Mr. Olympia 15th place
2000 Mr. Olympia 7th place 2006 Santa Susanna Pro (Spain) 2nd place
2000 Grand Prix England 5th place 2006 Mr. Olympia 8th place
2000 World Pro Championships 5th place 2006 Grand Prix Austria 3rd place
2001 Mr. Olympia 14th place 2007 Arnold Classic 9th place
2002 Night of Champions Winner 2007 Santa Susanna Pro 2nd place
2002 Toronto Pro Invitational 2nd place 2007 Mr. Olympia Did not place
2002 Mr. Olympia 8th place

April 2009 www.musculardevelopment.com MD 233

 MR: Not really. I have spoken with Peter Trenz many
times and he knows his stuff. I am sure those guys are very
good, but so is Peter. He has helped a lot of athletes over
the years and his guys are always in shape.
RH: The recent video clips I have seen where you’re
guest posing at almost 300 pounds shows that you’re
not far from contest condition at all. Is this the best you
have ever looked in the off-season?
MR: Yes, I think so. What you saw was what I looked like
after dieting for six weeks. Let’s see how I look after a whole
16 weeks! I really think I am going to look my best ever and
234 MD
that’s how I want to be remembered.
RH: What improvements can we expect to see when
you step onstage in New York in a couple months?
MR: It’s going to be better condition than ever before.
That’s the only thing I have really been missing. The size is
there and I have a good V-taper too. I just need the really
hard and detailed look to go with it.
RH: What’s going on with your personal and profes-
sional life? The last I heard, you were the owner of one
gym and were about to open a second gym. Did you do
that?
www.musculardevelopment.com April 2009
 MR: Yes, we do have two locations now. It’s been a lot of
work for Simone and me, but they are both succeeding.
RH: You are also with Ultimate Nutrition now. How do
you like the company? What are your favorite products
of theirs?
MR: I love working with Ultimate. They have brought me
over to many different countries to promote their products
and myself. My favorite product is their Iso Mass. I use that
three times every day.
RH: How have your fans reacted to your latest DVD,
“Big and Loving It?”
MR: The fans’ reactions have been fantastic and I’m very
happy about that. It was a project that took over three years
to make and I showed a lot of my personal side in the DVD.
I think you get to know me a lot better as a person and not
just to say, ‘Wow, here is this huge guy who lifts weights and
poses.’ You see I am just like anyone else. I am happy
sometimes, sad sometimes and I don’t take myself too seri-
ously. It was a little risky because it’s so different from other
DVDs with the pros, so I’m glad people liked it.
April 2009 www.musculardevelopment.com
RH: Speaking about family, are you and Simone
planning on starting one? I’m sure you would make a
great dad!
MR: I do think I would make a good father, but we’re not
planning on having kids. We enjoy our lives together very
much and we don’t feel like we are missing anything. If either
one of us really, really wanted to have children, that would be
different. But we are happy with everything the way it is.
RH: We now have a 230-pound Mr. Olympia, which
most people thought would never happen. Do you
think there is still a place for the ‘freaks’ in the sport
like you?
MR: I hope so! I can’t change my physique. I am what I
am, like Popeye says— I am a freak. That’s what I am
bringing back to New York in May. The fans there have
always loved freaks and I think they still do. Bodybuilding
has always had guys over the years who represented tak-
ing size to the limits, guys like Sergio Oliva, Victor
Richards, Nasser. There will always be fans who want to
see crazy muscle size and that’s what I have. I respect the
MD 235
236 MD www.musculardevelopment.com April 2009
 smaller guys with the pretty physiques and I would hope
they also can respect what I bring to the stage.
RH: Can we expect to see you stick around for a
while, or is the New York Pro possibly your true ‘last
contest?’ If you win the New York Pro, would that make
you more or less likely to keep competing?
MR: No, this is it for me. Whatever happens in New York,
this will be my last show. After that, I have plenty of things
going on with Ultimate Nutrition: guest posing, photo shoots,
autograph sessions and a lot of traveling. Between that and
running my gyms, there really isn’t time for competing.
RH: So even if you qualify for the Mr. Olympia, you
won’t compete in it?
MR: No. Seriously, the New York Pro is my final show,
whether I win or take last place.
April 2009 www.musculardevelopment.com
RH: What do you think of Germany’s other top
pro, Dennis Wolf?
MR: Dennis is a great athlete with a very big future in
the game. I hope he gets the chance to win the Mr.
Olympia one day. We’ve never had one.
RH: That’s right— Arnold was Austrian, not
German. Okay Markus, this is your chance to get a
message out to many of your fans in the USA. What
would you like to say to them?
MR: Keep your fingers crossed for me in New York!
Thank you for all your support over the last 10 years. I
love you all and appreciate every cheer, every e-mail,
every DVD and picture sale— everything. I don’t think I
was ever the best bodybuilder in the world, but I have
had the best fans! ■
MD 237
By Ron Harris, Photography by Per Bernal
hether we like it or not, biceps are always
going to be the big star in the world of mus-
cles. We can talk as much as we want to
about how backs are what separates the
great physiques from the rest of the pack and how big
wheels are the mark of a true bodybuilder, but you can’t
deny that since we were all little kids, ‘making a muscle’
meant flexing the biceps. Men throughout the years
who had the very best biceps development, like Arnold

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April 2009 www.musculardevelopment.com MD 245
and Lee Priest, also had and continue to have enormous
fan bases. If biceps weren’t such a big deal, how would
you explain that the first pose called in the prejudging of
any amateur or pro contest is the front double biceps? It’s
the first thing the judges are eager to get a look at, and
quite often you can pick your top five based almost entire-
ly on that one comparison.
So when a new pro comes on the scene and happens
to have truly enormous biceps, he’s got a distinct advan-
tage over his peers. New Overall NPC National Champion
Ed Nunn fits the bill with a pair of guns that stretch the
tape measure out past 22 inches— and probably more like
23 in the off-season. Whether or not finding out how he
246 MD
got biceps nearly the size of his head will help you do the
same, it’s always interesting, and there’s always something
to be learned.
Not What You Want To Hear,
But It’s The Truth
Ed Nunn never had small arms— I know it sucks for
many of you to hear that. You would rather see these amaz-
ing pro bodybuilders with freaky physiques and find out
they used to look like pathetic little weaklings; certainly that
would give us all hope. This is the only sport I know of
where the fans often fail to recognize that the top stars are
all gifted and not like the average human. When you watch
www.musculardevelopment.com April 2009
the Super Bowl, you don’t imagine that the guys on the
field were ever totally uncoordinated and picked last in
gym class— of course not. You know the best men in the
NFL are all natural athletes and would have been great at
almost any sport they participated in. The same is true
with the physiques you see in MD. They were all meant to
look like this and all it took was a few years of hard train-
ing and good eating. Thanks for letting me get that off my
chest, as we now continue with how it relates to Mr. Nunn,
or ‘The Bigg Show,’ as he is also known. He doesn’t know
exactly how big his arms were back when he switched
over from pure football training to bodybuilding in his col-
lege years, but at 6’1” and 215 pounds, they were proba-
April 2009 www.musculardevelopment.com
bly already around 19 inches. “The size was mostly there,
but my arms had no shape to them yet— just bulk,” he
explains. “I was carrying too much body fat, and I hadn’t
done much of a variety of exercises for them.” Over the
next few years he learned all about the full range of move-
ments that top bodybuilders use for biceps. Here are just a
few of the exercises you might find ‘The Bigg Show’ using
to blast his grapefruit-sized bi’s.
Barbell Curls
Back in junior college in Iowa, his strength and condi-
tioning coach was big on barbell curls, along with the stan-
dard gridiron staples like bench presses, squats and power
MD 247
cleans. Ed was no stranger to curls, as he’d been doing
them at home for years with his trusty cement weight set.
“But this guy would not let anybody go heavy and swing
the bar for just a few reps,” he tells us. “He would go
around the weight room and make sure all of us were
using lighter weight, higher reps, and perfect form— he
was obsessed with that.”
Ed hated it at the time, since he had the natural inclina-
tion of any young man to want to pile on some iron and
really go to town. But a funny thing happened— his biceps
started responding incredibly well. “It made no sense to me
at all,” he admits. “I would get a pump and a burn and all
that, but I thought you had to go as heavy as possible for
around 8 reps to get big arms.”
These days, you’ll usually find Ed doing sets of 21s on
barbell curls. And if the weight on the bar isn’t as much as
what the average guy with 15-17-inch arms is using, oh well.
Ed and his 23-inch pythons won’t be too upset about that.

Contest History
2002 Indiana Championships 3rd, Heavyweight
Measurements
2002 Midwest Championships 2nd, Heavyweight
And Top Lifts:
th Arms: . . . . . . . . . . .22”
2003 Indiana Championships 4 , Heavyweight
Chest: . . . . . . . . . . .52”
2004 Ohio Championships th
5 , Super-Heavyweight
Waist: . . . . . . . . . . .32”
2007 Anderson GNC Championships 4th, Super-Heavyweight
Legs: . . . . . . . . . . . .31”
2007 Kentucky Show of Strength Super-Heavyweight & Overall
Calves: . . . . . . . . . .20”
2007 Indiana Championships 2nd, Super-Heavyweight
Neck: . . . . . . . . . . .19”
2007 IFBB North American 6th, Super-Heavyweight
Deadlifts: . . . . . . . .700 pounds
2007 NPC Nationals 5th, Super-Heavyweight
Squats: . . . . . . . . . .600 pounds
2008 Indiana Championships Super-Heavyweight & Overall
Dumbbell Curls: . .100 pounds
2008 USA Championships Super-Heavyweight Winner

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April 2009 www.musculardevelopment.com MD 249
 Preacher Curls
The preacher curl bench is a wonderful piece of equipment for anybody
whose shoulders tend to take over on curls. Ed doesn’t have that particular
problem, but as an experienced personal trainer in his native Indiana he’s seen
it many times. “Guys swing, or they lean forward, and they end up getting
more of a shoulder workout when they are trying to build their biceps,” he
says. “The beauty of the preacher bench is that is stabilizes and immobilizes
the shoulders so that the biceps are forced to take the stress of the move-
ment.” This only works if you stay rooted and motionless except for the fore-
arms moving up and down. Avoid rocking your torso back and forth, isolate

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April 2009 www.musculardevelopment.com MD 251
 Training Split Biceps Routine
Sunday: Back width day or OFF if needed Dumbbell Curls 4 x 12
Monday: Quads, calves and abs EZ-Bar Curls 3 sets of ‘21s’
Tuesday: Chest and triceps One-Arm Curls on
Wednesday: OFF Hammer Strength Machine 4 x 12 each arm
Thursday: Back and biceps Hammer Dumbbell Curls 4 x 12
Friday: Glutes, hams, and biceps Dumbbell Concentration OR 4 x 12
Saturday: Delts, traps and abs Cable Curls

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the biceps to the best of your ability, and the preacher
bench can be miraculous for stimulating biceps growth.
Dumbbell Preacher Curls
Barbells work well for most trainers, but there are also
many who respond better to dumbbells, for a couple of
reasons. First, training unilaterally allows for greater focus
on the working muscle. Second, due to our unique biome-
chanics, some people simply aren’t able to execute barbell
movements correctly. Most of us instinctively figure this
out and gravitate more toward either barbells or dumb-
bells as a result. “Personally, I prefer a good mix of both,
plus a little bit of machine work for biceps,” Ed says. Doing
dumbbell curls on a preacher bench is a highly effective
way to make the movement stricter and as with barbell
preacher curls, takes shoulders out of the equation.
Hammer Curls
Though they are often lumped in with the biceps, the
brachialis is a distinct muscle all its own. It gets some
April 2009 www.musculardevelopment.com
work from any type of curl, but to ‘hammer’ it directly, you
need to do either hammer grip or reverse-grip curls. Ed
Nunn likes the hammer curl best. “To me, reverse curls
work a lot of forearm extensors (the muscles on top of
your forearm), and hammers do a better job of isolating
the brachialis.” Instead of curling the dumbbell straight up
toward the shoulder, Ed usually curls it across his body
toward the opposite shoulder. “It’s all about isolating and
contracting, and the cross-body motion accomplishes that
to a far greater degree.”
Concentration Curls
Last but far from least in his biceps repertoire is concen-
tration curls. “You can almost think of these in terms of
preacher curls, only you’re using your own inner thigh as a
sort of bench,” Nunn says. Sometimes he will alternate
between using a standard palms-up hand position with a
hammer grip position, depending on how he feels that day
and which parts of his biceps may need additional stimula-
tion. “A lot of times I’ll actually do these the ‘old-school’
MD 253
way like Arnold and Robby did, standing and bent instead
of seated,” he adds. “I usually will stand at the dumbbell
rack and have the non-working arm holding on, to keep
me nice and steady.”
You Almost Saw Him
At The Arnold
The minute any man turns pro, he is faced with
something of a Catch-22. On the one hand, you are
riding a powerful wave of momentum, particularly
when you earn your pro card as the Overall
National Champion. You’re hot stuff, and there is a
certain amount of pressure to hurry up and com-
pete while your name is fresh on everyone’s mind.
On the other hand, it also means you don’t have time
to make any improvements that your physique may
need. So if you compete right away, you stand a very
good chance of being out-classed and overshadowed on
the pro stage among more seasoned, complete competi-
tors. We saw this happen at the 2008 Arnold Classic with
Adorthus Cherry and DeShaun Grimez. As I watched
both men during the prejudging, viewing the show from
the sidelines while guys like Dexter, Heath, and Kai
got all the callouts, I could almost read their minds. And
they seemed to be asking themselves, “What the hell
am I doing here?”
Not long after Ed Nunn won the Nationals, he was
254 MD
invited to compete in the 2009 Arnold Classic. This is a real
honor, since the Arnold is invite-only and limits its lineup to
no more than 15 competitors. In short, there are a whole
lot of pros out there who have never been invited and
would kill for the privilege. Ed definitely gave it some con-
sideration, but in the end he knew that accepting would not
have been the wise choice.
“For one thing, I did both the USA and the Nationals in
2008, two full contest preps,” he said. “That really takes a
toll on your body. For me to turn around less than a month
after the Nationals and go right into another contest diet
would have been absolutely brutal both mentally and phys-
ically. But even more importantly, I know I’m not quite
ready to make an impact yet. My physique needs work in a
couple areas before I get up there and can do some real
damage. Another 10 to 15 pounds in the right places,
namely my back and my chest, and then I would feel a lot
more confident in a contest of that magnitude.
“I want to take the first half of this year to make
improvements, then hit one show right before the
Olympia, then do that. My goal is to have people say,
‘WHOA, SHIT!’ when I walk on stage as a pro for the first
time!” At least Ed Nunn can take comfort in the fact that
his biceps are already right where they need to be, and
also that they will be a serious strong point in his
physique. Because let’s face it— everybody loves giant
biceps, and his are like Nunn other.
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 The Number
One For Huge
Biceps: 21s
Besides some obviously
favorable genetics that help
him build biceps that most
of us only dream of, Ed
quickly credits one specific
technique for most of the
crazy size you see today:
21s. “I think part of the rea-
son why they are so effec-
tive is that they force you to
use a lot less weight than
you would normally,” he
opines. “As big as I am, I
only use 25 pounds on each
side of the bar for these.”
The order of the first two
series of 7 reps can shift.
You can either do reps from
the bottom or top half of the
range of motion first, but
the final seven reps are full
ones. “Another reason I
think 21s work so well is
that they give you such a
ridiculous pump,” says
Nunn. “Hany’s FST-7 train-
ing system is based on the
principle that pumping a
muscle to dimensions
beyond what it’s used to
will expand the fascia tis-
sue and allow growth to
take place. If you go too
heavy and cheat with
biceps training, you’ll never
get that sick pump and your
biceps will never grow the
way they should.”

Hang Up Your Superman Cape At The Gym Door

Why do we keep harping on the advice to use less weight and do your exercises correctly? Take a look around
your own gym any Monday at 6 p.m. and you tell me. Apparently the message still isn’t reaching everyone,
because plenty of guys all the way from the most clueless gym rats to magazine-reading bodybuilders who ought
to know better are nearly always using far too much weight and working a lot more ego than they are muscle.
“Training super heavy for arms will wreck your wrists, elbows, and shoulders,” assures Ed. “Maybe not right
away, but after a few years. I’ve talked to a lot of guys who regret being stupid in their early years, because even-
tually they all realized that they got better results with lighter weight, slightly higher reps, and better form.”
The one goal overriding all others on arm day should be feeling. “I want to feel my biceps working when I
train them, and the weight I use is almost irrelevant. If I can curl a pair of 100-pound dumbbells and feel it, I’ll do
it. But if not, I’ll keep going down the rack until I can.”

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April 2009 www.musculardevelopment.com MD 257
 Mark
of a
Champion
Mark Alvisi
Is Next In Line
For Stardom
By Ron Harris, Photography by Per Bernal

On The Cusp Of Greatness

When you take a very close second place in a tough bodybuilding con-
test in a very tough class, it’s a reliable indicator that you were definitely
good enough to win— it just wasn’t your day. Often judges have the unen-
viable task of having to choose between two equally deserving competi-
tors. That’s how it went down in the heavyweights at the 2008 NPC
Nationals. Taking nothing away from MD’s own Mike Liberatore, a new-
comer on the national scene named Mark Alvisi looked damned impres-
sive. A gunslinger with great legs just like Liberatore, the two were equally
matched in what was generally considered to be the deepest class in the
contest. Prior to 2008, most of us had never even heard of Mark, but you
can be sure his name is one you’ll be hearing more and more from now
on. So who is this breakout star and how did he get here?

From Martial Arts To Muscles

Mark grew up in Coatesville, Pennsylvania and played soccer as a kid—
but kicking a ball around a field was kicked to the curb, in favor of kicking
ass in the martial arts form called Oom Yung Doo. This form is a meld of
judo, aikido, grappling, tae kwan do and 18 different weapons; Alvisi spent
four years mastering these skills.
After high school, Alvisi enlisted in the U.S. Army, where he was
attached to the 3rd Special Forces Support Group at Fort Bragg. Though his
specialty was electronics and communications, he was also airborne quali-

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262 MD www.musculardevelopment.com April 2009
fied and made roughly 50 jumps. An
athletic 169 pounds, he soon found
his way to the gym on base and
began lifting weights consistently for
the first time. As a teenager, he occa-
sionally picked up copies of old body-
building magazines at the flea market
and read up on the great Olympia
battles between Lee Haney and Rich
Gaspari— several years after they
had actually taken place. Motivated
by the larger-than-life physiques of
Arnold and Lou Ferrigno, Mark
convinced his parents to buy him a
set of weights when he was 13, and
he used them intermittently.
After Alvisi enlisted, he finally had
access to a real gym and began to
see results. “My arms were the first
to grow on me, especially my
biceps,” Alvisi told me. His quads
and shoulders also took on a
whole new shape and dimen-
sion. This isn’t surprising,
based on how strong these
body parts are today in his
pro-quality physique. “My
chest was seriously lagging
for a long time, because my
shoulders and tri’s used to
take all the stress from press-
ing,” he confides.

The Sunshine
State, Where Alvisi’s
True Potential
Became Evident
When Mark’s time serving Uncle
Sam was up, he moved to Florida. As
luck would have it, the head trainer at
the gym he joined was Dave
Marinelli, an NPC veteran who
would turn pro at the Masters
Nationals a couple years later.
Marinelli’s expert eye immediately

April 2009 www.musculardevelopment.com MD 263

recognized Mark’s potential and urged him to compete.
“I had no interest at the time,” Alvisi explains. But the
seed had been planted and Dave left an open-ended
offer to help him prepare, once he was ready to get
onstage. It wasn’t long before Mark decided to try his
hand at the 2001 NABF Florida Supernatural, where he
swept the novice, open middleweight and overall, and
earned pro status in that organization.
Not long after, Alvisi entered their American
Nationals and won the pro division—which earned him
a check for five grand— which was more than many B
and C-list IFBB pros ever walked away with from a
show. My old boss Lou Zwick heard about him and
made him a star in his Musclemania contests and televi-
sion shows.
By now, Mark knew he was onto something. “I
remember NABF President Al Thurston telling me at that
first show that I didn’t know how good I was— and I did-
n’t,” Mark says. “I really had no frame of reference. But
here I was at 24 and in my first year competing and
doing so well, so I started to think that bodybuilding was
what I was meant to do.”
264 MD
2008: Getting Put On The Map
After a couple years, Alvisi decided he wanted to pur-
sue a pro career in the IFBB and moved on to competing
in the NPC. His first notable win was as a heavyweight at
the 2007 Arnold Classic Amateur, where he actually beat
Mike Liberatore (Mike won the MD Cyber Classic that
same day). Mark had tested the waters at the USA the
year before that and gone away without placing, but it
was a totally different Alvisi who showed up at the 2008
version of the show to take fourth place.
“That put me on the radar, but I was still on the small
side for a heavyweight and nobody expected me to be
able to make any significant improvements in the four
months before the Nationals.” But he did, going from not
much more than 200 pounds at the USA to a much fuller
and thicker 211 at the Nationals, without sacrificing his
trademark granite-hard condition one bit.
Though Mike Liberatore beat him with a perfect score,
more than a few people watching felt that it was a lot
closer than the score sheet indicated. “It was bittersweet,
because I knew I had improved a lot and I wanted the
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April 2009 www.musculardevelopment.com MD 265
266 MD www.musculardevelopment.com April 2009
 win,” Alvisi remarks, “but it was my
first time at the Nationals and I
barely missed winning. That feels
good, because now it puts me in
the position of the man to beat
next time. People will be keeping
an eye out for me from now on.”

Two Powerful Allies

Join His Team
Bodybuilding may not be a
‘team sport,’ but any top pro will
tell you the value of having a good
team in your corner. Mark’s goal to
turn pro is now in the very capable
hands of our own ‘Pro Creator,’
Hany Rambod, whom he met at the
USA. “I had actually been interest-
ed in working with Hany for
awhile,” Alvisi says. “I read his MD
column and I like his style, particu-
larly his attention to detail. Also, I
had spoken to a lot of athletes who
had worked with him and they all
had only good things to say. And
come on— look at the guy’s track
record— he turns out pros left and
right.”
The major change Hany made
to Alvisi’s program was to put him
on the FST-7 training system,
though Rambod oversaw every
aspect of his nutrition and cardio
as well. It was Alvisi’s first experi-
ence working with a nutritionist
through an entire prep phase and
he enjoyed the structure of it.
“Hany would point and I would
shoot, basically,” he laughs. “It was
great to not have to wonder if I
was doing everything right and I
Contest History had total confidence in Hany’s
2001 NABF Florida Supernatural Overall Champion opinions and decisions.”
2001 NABF American Nationals Professional Winner It was also around the same
2001 Musclemania 3rd, Welterweight time that he gained another power-
2002 Musclemania 10th, Professional
ful ally when he joined the team at
2002 Musclemania Superbody Middleweight and Overall
2003 NPC Southern States 2nd, Light-heavyweight Gaspari Nutrition. He had worked
2006 NPC Southern States 2nd, Light-heavyweight their booth at the 2007 Olympia, as
2006 NPC USA Championships Did not place well as the 2008 Arnold Classic.
2007 IFBB Arnold Amateur Heavyweight Winner Shortly before the USA, Rich
2008 NPC USA Championships 4th, Heavyweight Gaspari himself offered Mark a
2008 NPC Nationals 2nd, Heavyweight contract. “We hit it off well,
because Rich appreciated my sin-
cerity and work ethic.”
Speaking of which, Mark had
been running his own business

April 2009 www.musculardevelopment.com MD 267

cooking, packaging and delivering healthy meals for
three years, and this year his business merged with a
larger company called Gourmet for Life; now Mark will
work as their sales and marketing director. “I could
never be one of those guys sitting around waiting for
someone to offer me an endorsement contract and liv-
ing on friends’ couches,” he told me. “I’ve always been a
hard worker.”
High Hopes For ’09
Though as of the start of the New Year Mark and
Hany hadn’t decided on whether his next bid for a pro
card would take place at the USA or Nationals, it’s only a
matter of time and a short time I would wager, until
268 MD
Alvisi joins Mike Liberatore as an IFBB Pro. With FST-7, he
has made great strides in bringing up his back and chest
so that his overall shape and proportions will make it
exceedingly difficult for any other amateur heavyweight
to stand a chance at getting past him the next time he
takes the stage. And between the guidance of Hany
Rambod and Rich Gaspari, plus the exposure here in the
world’s top bodybuilding magazine, Mark has a whole lot
of things working in his favor in addition to his God-
given genetics and drive to be the best.
“For a few years I was doing this all on my own,
working hard in the sport with little reward, just hoping
to catch a break,” he says. “Now I feel like everything is
falling into place, and there’s nothing I can’t do.”
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April 2009 www.musculardevelopment.com MD 269
 Mark Gives
Props To Flex
Mark is a fan of the
sport just like the rest of
us, and he acknowledges
some of the physiques that
have served to inspire him
as he’s climbed the ranks
from novice to near-pro. “In
the past, I was very moti-
vated by Ronnie— just a
straight-up freak,” he says.
“You can’t leave Dorian
out, either, because he was
a mass monster in his own
right. More recently, I’ve
liked the aesthetics of
Dexter Jackson and Victor
Martinez. I feel my
physique is more along
their lines, since I don’t
anticipate ever being the
biggest man on the planet.
Of course, the best thing is
to have that blend of
both— the aesthetics and
the mass. To me, the one
man who exemplified that
the most and who I think
probably had the greatest
physique of all time was
Flex Wheeler in his prime.
That’s just about the clos-
est to perfect I think a man
will ever look, with those
tiny joints and the full mus-
cle just hanging off the
bone. He was actually my
biggest motivation when I
started bodybuilding, and
he still is today.”

Training Split
Day One: Biceps and triceps
Day Two: Hamstrings
Day Three: Chest
Day Four: Quadriceps
Day Five: Delts and traps
Day Six: Back
Day Seven: REST
Abs and calves are trained three
times a week.

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April 2009 www.musculardevelopment.com MD 271
f
 FROM DEATH’S DOOR TO
SUCCESS IN THE PROS: THE
STORY HE’S NEVER TOLD BEFORE

GEORGE
“BULLETPROOF”
FARAH By Flex Wheeler, Photography by Per Bernal
Few pro bodybuilders can say they have triumphed over what George Farah has survived. At the age of 12, he began
serving in the Christian militia in his native Beirut, Lebanon, to fight a war that’s been raging there for centuries. Several
years later, he made it to the USA, where the violence and bloodshed were behind him— or so he thought. In 1998,
George was in the wrong place at the wrong time and was shot three times. Not only did he survive, but he won his
state bodybuilding contest the next year, followed by earning his pro card at his first attempt just a year after that. Farah
has continued to beat the odds by being one of the few middleweights to enjoy a successful career in the IFBB, where
big men have ruled the roost for decades.
Having faced my own serious health problems in the form of a broken neck and a deadly kidney disease, I was eager
to sit down with George and get the story of how he was able to turn tragedy into triumph. After you read it, I have a
feeling some of your own little problems might not seem so bad after all!

FW: We have to start out with a bang, if you’ll
forgive me. Tell me how it all went down on
August 13, that day a little over 10 years ago
when you were shot.
GF: I had a wholesale car business back then and I was
meeting a couple friends at a car auction.The auction was
in a pretty bad area of downtown Rochester that I never
went to. I stopped at a convenience store to buy a bottle of
water, because it was hot out and those auctions typically
went on for hours— I didn’t want to get dehydrated. I
noticed there were about 10 kids, teenagers, hanging
around the parking lot— but I brushed it off because I was
just going to be in there for 30 seconds. Little did I know
they were all gang members and three of them were pack-
ing .45 caliber handguns.
As I was walking in, I saw a reflection of a kid behind
me pointing a gun right at me. Before I had time to even
think or turn around, he shot me twice in the back. One
bullet hit me in the kidney and the other one came very
close to my spine.
FW: He just started blasting? He didn’t ask for
your money or anything first?
GF: Never said a word to me. I don’t know if he wanted
my gold chain or what, but I would have given anything to
him if he had asked. Then his friend comes up with a gun
right in front of me and I started fighting with him. His
gun went off, pointing into my waist— the bullet actually
went through my belt. There was a third gunman who
never fired.
I managed to wrestle the gun away from the kid in front

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April 2009 www.musculardevelopment.com MD 277
of me and also drew my own pistol—
I carried one for protection and at the
time I was planning on starting the
police academy soon. So with a gun
in each hand like a John Woo movie, I
just started emptying the clips at any-
one in sight from that group who
wasn’t running. For a minute it was
just like I was back in Beirut fighting in
the war again. All that was going
through my head was that I wasn’t
going to die that day.
FW: And all this time you had
three .45 slugs in you?
GF:Yeah. For a minute there I hard-
ly felt any pain though. There was so
much adrenaline pumping through
me.
FW: And what happened to the
kids?
GF: I am not proud to say this, but
one of them died right there. He was
the first shooter, the one that got me
twice in the back. Others were hit, but
278 MD
I never heard about any other fatali-
ties from the shootout. They all took
off. Five days later, a bunch of the
same kids tried to rob a bank and
were apprehended.
FW: Damn, bro. This is like a
Quentin Tarantino movie. So the
shootout is over, and you’re hit
badly. What happened after that?
GF: I managed to dial 911 on my
cell phone.The police got there first,
but the kids were long gone by then.
Then the ambulance was there.They
put me in the back and all of a sudden
the pain hit me all at once.The pain—
I wouldn’t wish it on my worst enemy.
It felt like my back was gonna crack
wide open. I was bleeding every-
where, and not just from the gun-
shots. I was hemorrhaging, or bleed-
ing internally. Blood was coming out
of my mouth, my nose, my ass, my
penis— it was just horrible and fright-
ening.
www.musculardevelopment.com
FW: I had a couple out-of-body
experiences back in ’94 when I
crashed my Mercedes on the 10
Freeway, where I looked down
and saw my body on the pave-
ment and everything going on. It
happened once more when they
were rushing me into the ER and I
watched it all from above. Did
anything like that happen to you?
GF: It’s funny because I had a near-
death experience, but I blocked it out
for a year. Not until someone said the
word ‘coffin’ in a conversation did it
all come back to me. At one point in
the ambulance when I was legally
dead, I saw this glowing white hill
with a group of glowing white coffins
laid out in a pattern. Standing next to
each one was a friend or family mem-
ber that had died back in Beirut. They
were all exactly the same age as
when they had passed away, and I
asked them how this could be, so
April 2009
 GEORGE FARAH’S
’BULLETPROOF’
BACK WORKOUT
Wide–Grip Chins
George is one pro who not only does chins regularly,
which isn’t so common these days, but also adds weight.
That’s almost unheard of. He warms up with a set using
his bodyweight, which he doesn’t count, then will do 5
work sets strapping on a heavier plate each time. The pro-
gression is often 25, 55, 75, 95, and finally 110-120 pounds
hanging from his waist.You can see from the accompany-
ing photos that George doesn’t do the half-ass reps that
some guys call chin-ups either; he gets a full stretch and a
full contraction, pulling until his upper chest reaches the
bar. “You have to be careful with weighted chins,” he cau-
tions. “You can dislocate your shoulders if you aren’t care-
ful, which is why I do my reps slow and absolutely never
bounce out of the bottom position to generate upward
momentum and never relax the shoulder joints in a dead
hang. I always have a spotter to give me a little boost out
of the bottom on the last couple reps, because you can
really crank up the intensity that way.” George does both
wide-grip and close-grip chins, often 3 sets of each in the
same workout.

One-Arm Dumbbell Rows

Dumbbell rows are a good example of how George
uses a weight he can totally control rather than going for
the heaviest load he can yank, with crappy form. After
warming up with a 40- or a 50-pound ’bell, he works up
over several sets to a maximum of 110 or 120 pounds,
pulling up and back toward the hip and squeezing the
working side of his lats with all his might at the top for a
second on each rep.
“I remember Lee Haney saying he never went any
heavier than an 80-pound dumbbell,” George remarks,
“but he stressed that he went all the way up. There are
thousands of guys who can tug 150-200 pounds a couple
of inches and they call that a rep, but most of them don’t
have much thickness at all to their lats. Think about it: full
range of motion and strong contractions are everything in
back training.”

Cable Pulldowns To Front, Wide Grip

For cable pull-downs, Farah always pulls to the front. “I
never do any exercise behind the neck,” he says. “I don’t
want any problems with my rotator cuff, because that will
really screw up your training.” He also uses a ‘thumbless’
grip, in which his thumbs are on the same side of the bar
as his fingers. This takes the biceps out of the movement
to an extent and forces the back to take on more of the
workload.
“I figured that out on my own, from studying anatomy,
and trial and error in the gym,” he says. “You also build
bigger forearms that way, particularly if you save using
straps for only your heaviest sets.” George sure knows

April 2009 www.musculardevelopment.com MD 279


what he’s talking about when he says heavy sets, because
he can use the entire stack of 320 pounds for pulldowns
with ease. This is impressive even at the hardcore Samson’s
Powerhouse Gym in Rochester, New York— the place where
Bob Cicherillo went from teenage competitor to Mr. USA
and IFBB pro. “I’m not the biggest guy there,” George
jokes, “so when they see me doing that, jaws kinda drop.”
Narrow-Grip Cable Pulldowns To Front
No two workouts are ever the same for back, so George
will sometimes also use a close-grip attachment for his
pulldowns. For this variation, he will lean back a little more
and pull into the chest to emphasize the lower lats. “You
have to hit the back from different angles, because it’s a
very complex muscle group,” he notes.
Seated Cable Rows
Cable rows are done with precision form by George.
He leans forward for a full stretch to initiate the move-
ment, then pulls back and into his gut. Farah’s posture is
perfectly upright at the conclusion of each rep, rather than
leaning back as many bodybuilders do. “That limits your
280 MD
many years later. They told me I just had to get in the open
coffin that was there for me, and I would stay young forever,
too. I climbed in, but right away I was in darkness and start-
ed pounding on the inside of the coffin lid to get out. That’s
when the paramedics zapped me with the defibrillator pad-
dles and brought me back.
FW: That’s pretty creepy. I think I would have night-
mares for the rest of my life about that.
GF: I’m sure that if I had decided to stay in the coffin, I
would have died at that moment.
FW: How long were you in the hospital and what
was done to you?
GF: First they performed surgery to repair my kidney,
bladder and lower spine. I lost one kidney.
FW: For awhile after my kidney transplant in 2003,
I actually had three kidneys in me. But I had an MRI
last year and found out that two had lost their blood
supplies and basically died— so now I’m right there
with you on the one kidney deal.
Back to the surgeries. Did they get all the bullets
out of you?
GF: Part of one bullet was too close to the spine, so they
had to leave it in there. It’s still there to this day, along with a
www.musculardevelopment.com April 2009
 felt weak and tired, and I had a bag outside where
my waste went into, to care for and empty out,
instead of being able to go to the bathroom like a
normal person. It was a very low point for me to
say the least.
FW: I feel you, bro. With everything that
happened to me and my kidneys in ’03, I
dropped down from 280 to 198. It sucked.
After losing so much bodyweight, how
were you mentally and physically able to
come back and win your state title just six
months after having surgery to reconnect
your bowels?
GF: I actually got my weight back up to 180
before I had that final surgery, but after that I went

lot of tiny fragments that weren’t

worth cutting me open to get at.
They removed half my large intes-
tine and half my small intestine
and brought what was left of my
small intestine out to a pouch
above my right groin, a procedure
called an ileostomy. I went into
cardiac arrest seven times during
all of this. I was in intensive care
for five weeks and spent a total of
five months in the hospital. My
bodyweight dropped from 200 to
130 pounds.
The day I was discharged was
very depressing. I was happy to be
alive, but my muscles were gone, I

April 2009 www.musculardevelopment.com MD 281

range of motion, since you can’t get your elbows
back and you can’t pinch your shoulder blades
together,” he says. “You have to be conscious at all
times that your goal always has to be achieving full
contraction of the muscle you’re working— other-
wise you are wasting your time.”
Machine Rows
Farah will also incorporate machine rows into his
training for variety and for the unique angles of pull
they provide. Samson’s has several different makes
and models, but George is partial to the Hammer
Strength line. “I wouldn’t say these machines are bet-
ter than free-weight rows, but they do give you back
support and have your back working in slightly differ-
ent ways than you could ever get with a barbell or a
dumbbell.”
Rear Delt Machine
Finally, George often works rear delts with back
rather than on back day. “It’s logical when you realize
how much the posterior delts are involved in all your
back movements anyway,” he explains. He will usually
do about 5 sets of 8 to 12 reps on a rear delt machine,
not requiring a lot of resistance at this point to get
them fired up and pumped.
282 MD
right back down to 129-130. When that surgery was done, I
needed something positive to focus on, a challenge. I decided
to do the NPC New York that was six months away and win it.
The news channels did a story on my comeback and asked peo-
ple to come to the show and support me. Everyone at my gym
thought I was delusional to think I could come back so soon
from all this and win.
I stayed covered up the whole time so nobody could see
what was going on with my physique, but it was all coming
together. I was gaining muscle and losing fat every day and
training my ass off.The day of the show, 1,000 people were in
the audience and half of them were there to cheer for me. It
was a great feeling, and I won hands-down. I knew I could— it
was just a matter of not letting the shooting and the surgeries
be an excuse to slack off in any way.
FW: I don’t mean to be nasty, but what was it like
having to wear an ileostomy bag? How long did you
have it?
GF: I had that thing a little over a year, and it was so
inconvenient and unpleasant. I literally had nightmares that I
would be stuck with it the rest of my life. You have no idea
what a relief it was just to be able to use the bathroom again
like everybody else. Something like that we all take for
granted, unless it’s taken away from us.
FW: Do you still have difficulties absorbing the food
you eat? Are there any foods that give you more prob-
www.musculardevelopment.com April 2009
lems than others? get in shape. Because I only have ney function being lower, I only eat
GF: I have adapted pretty well to one kidney, I can’t use diuretics at all about 100 grams of protein a day
having a shorter digestive tract. Food either. I can’t use as much of the most of the year. I only boost that up
goes through me faster than it used types of supplements that the other a little bit during my contest prep
to, so I have to eat a little more often pros do, if you know what I mean. phase, but still nothing like what you
than the average bodybuilder— about Staying healthy is critical to me. God would expect. I really don’t want to
every hour to hour and a half, instead gave me a second chance at life and I be on dialysis at 40 years old in a
of the usual two to three hours. I can’t am not going to screw it up. I should couple years.
handle big meals, so the quantities also mention that because of my kid- FW: No, you don’t. I was doing
are more moderate than what you
would expect a pro bodybuilder to
eat. Certain foods irritate me and
cause pain, like fat or junk foods. So I
have to eat pretty clean, whether I
want to or not.
FW: I remember reading that
you had one more hernia opera-
tion to go through, but you were
putting it off because you would
have had a big mesh visible under
your abs when you got in shape.
Have they figured out a way to
repair it that won’t disfigure your
abdominals?
GF: No, but the hernia isn’t so bad
that it can’t wait. I’m actually going to
have it done as soon as I stop com-
peting, which will probably be in four
or five years.
FW: Obviously the hernia and
the bullet in your back can’t be
limiting your training too much,
from the looks of your physique.
You got fifth in the [202 and
under] Olympia a few months ago
and you looked pretty fantastic.
GF: It’s a compliment to hear that,
because I do have limitations, but I
have found ways to work around
them.The main thing with training is
that I can’t wear a weight belt because
we all push out our abdominal walls
against a belt in exercises like squats.
That would only make the hernia
worse. It’s not easy to train hard and
smart at the same time, but that’s
what I do. Before this happened I
could squat 500 or 600 pounds. Now
that I can’t wear a belt, the heaviest I
go is 405 for 15— but the legs grow
from high reps, too.
The bullet in my back hurts occa-
sionally, too. Sometimes the muscle
spasms get so bad that I can’t even
walk for a couple days. I do have to
work a lot harder than most guys to

April 2009 www.musculardevelopment.com MD 283

that for an hour and a half every
other day for seven months in
2003, and thank God I got that
donor kidney or else I would be
on it every day by now. That’s
assuming I was still alive at all.
GF: So you know what I mean
about being careful with your body.
FW: Yeah, sadly most body-
builders never take that attitude
until something happens to them.
Before I forget, didn’t you bust
your head open in a gym not long
ago too?
284 MD
GF: (laughs) Yeah, some luck I
have, right? I was doing cable push-
downs with 320 pounds at the
Gold’s Gym in Sacramento last year
when a piece of the welding near
the pulley snapped off and crashed
down on my head. I was out for a
couple seconds and came to with
blood pouring down my face. I had
a concussion. The wound took seven
surgical staples to close. The one
stroke of luck was that I had been
leaning forward. If I had been lean-
ing back, the metal would have hit a
www.musculardevelopment.com
softer part of the skull and things
would have been much worse.
FW: That’s a lawsuit right
there!
GF: No, you know, people were
telling me I should sue, and the
owner of the gym was pretty wor-
ried. But he’s a really nice guy who
had given me a free membership.
I’m too grateful to God to be alive
that I don’t want to go around suing
people— just not my style.
FW: Well hopefully all your
medical problems are behind you
April 2009
 1989 Mount Lebanon (Beirut) Winner
1993 Mr. Lake Ontario Middleweight and Overall Champion
1999 NPC New York Middleweight and Overall Champion
1999 Junior Nationals 2nd place Middleweight
2000 Nationals Middleweight Champion
2002 Southwest Pro 3rd place
2002 Toronto Pro 9th place
2002 Mr. Olympia 19th place
2003 Night of Champions 8th place
2003 GNC Show of Strength 11th place
2004 Florida Pro Xtreme 6 place
th
2004 Night of Champions 6 place
th
2005 New York Pro 12 place
th
2005 Toronto Pro 8th place
2005 Charlotte Pro 3rd place
2005 Mr. Olympia 12th place
2006 New York Pro 7th place
2006 Montreal Pro 9th place
2006 Europa Super Show 9th place
2007 Colorado Pro 6th place
2007 Keystone Classic 8th place
2008 Europa Super Show Open 12th place
2008 Europa Super Show 202 5th place
2008 Olympia 202 Showdown 5th place
been carbing up on Pepto Bismol, the
only thing I could keep down!
FW: Wow. You see, this just
goes to show you. People talk
crap about you when you’re off at
a show, but they have no idea
about the trials and tribulations
you’ve gone through to get there.
I can’t say how much respect I
am feeling for you right now. That
was also the first time you tried
this new 202 class. What do you
think about it?
GF: I think it’s a great thing,
because so few of the guys that turn
pro as middleweights or lighter ever
do much. It’s tough when you have to
stand next to a guy who has 50 to 100
now, at least. pounds on you! Dave Henry and I are
GF: No, there was one more thing two of the only guys I know who
later in the year. I had some gall- turned pro as middles, who have
stones and the doctor recommended done well in the open shows. I just
they remove my gallbladder. I had wish the 202s had more publicity and
that surgery done 12 weeks before the the same money as the open. I mean,
Europa. I usually fat-load in the final I got fifth at the Europa and the
days before a contest, but I didn’t Olympia Showdown, and the contest
realize how differently my body would reports I saw didn’t have one picture
react to that without a gallbladder. A of me! It’s tough for me to get down
few days out from the contest, I to 202 from my usual 215, so I am
looked untouchable. But by the time I really thinking about whether it’s
stepped onstage, I had lost 15 pounds worth it. I might just keep competing
and was flat and spilled over. I had in the open like I have been all along.
April 2009 www.musculardevelopment.com
TRAINING SPLIT
Monday: chest
Tuesday: back
Wednesday: legs
Thursday: delts and abs
Friday: arms and calves
FW: What else is going on?
GF: I just signed for my sixth year
with Optimum Nutrition. They have
been very good to me and I appreci-
ate their support and their belief in me
these past few years. I love their prod-
ucts and use them every day. I also
just opened up my own private gym
for personal training, called Optimum
Fitness Xtreme in Rochester. It’s not a
big place, but it has all the equipment
you would need.
FW: You’re also pretty busy
helping people get ready for
shows, too— I hear your name
mentioned a lot.
GF: Yeah, I am up to 26 pro cards
I’ve helped clients earn in body-
building and figure, with many more
to come. I’m working with a lot of
male and female bodybuilders late-
ly. It’s time-consuming, but there’s
nothing like helping these athletes
make their dreams come true.
FW: You are keeping busy, I’ll
give you that! So what’s next
for you?
GF: I really can’t say right now.
I’m thinking about doing a couple
shows later in the year, but nothing
has been decided yet.
FW: Well I thank you for
being so candid with me and
the MD readers and I wish you
the very best of luck in every-
thing.
GF: Thank you Flex, it was great
talking to you.
Website: www.georgefarah.net
MD 285
288 MD www.musculardevelopment.com April 2009
 BY JOHN ROMANO
PHOTOS BY PER BERNAL

TIMEA MAJOROVA
The Ultimate Major Distraction?
Back by popular demand, the most photographed fitness model in the world is gracing our pages
with another scorchingly hot pictorial. Timea has over 100 magazine covers to her credit and has been
featured in a veritable ‘Who’s Who’ of mainstream and fitness publications, not only in the United
States, but all over the world. And from the shots in both the March ’08 issue of MD and this one 13
months later, it’s clear that Timea Majorova is so perfectly put together that she could easily be consid-
ered the ultimate Major Distraction.

JR: Just to refresh everyone’s
memory, Timea, we need your
vital stats again— height, weight
and measurements— and your
sign of the zodiac.
TM: OK, remember, I’m tall—
5’8” man! 130 pounds; my mea-
surements are 36-25-35 and I’m a
Libra.
JR: Libra, huh? If I recall, that
makes you a tiger in the Chinese
zodiac?
TM: That’s right, baby! And I
can be anything else you want me
to be…
JR: Gulp… uhhh… we better
not go there. Remember, I have a
vivid imagination.
TM: (She just sits there with
this incredibly sultry look on her
face that says, “Give it your best
shot.”)
JR: (realizing he’s no match for
the tiger, moves on to another
question) So, you were born in
Slovakia, right?
TM: Yes, Zeliezovce, Slovakia.
JR: But you speak Hungarian…
TM: My father is Hungarian, so
yes, I speak Hungarian. My moth-
er is from Slovakia, so I speak
Slovakian too. And I speak
Russian, and now English!
JR: You’re hot and you speak
four languages?
TM: Yes. And I’m educated,
too.
JR: That’s right! I remember
you went to medical school in
Slovakia to study physical therapy.
TM: Very good! You have a
good memory!
JR: Timea, it’s only been a
year. OK, you won the 1997
Amateur World Championships
and then came to America. You
got a contract right away with
Iron-Tek and then got into person-
al training, eventually opening
your own gym called Pro Gym in
Santa Monica, CA.
TM: Yes… all true.
JR: OK, so what kind of jobs
did you have before you became a
famous fitness model and ultimate
MD Major Distraction?
TM: Lots of things! I worked
for a lawyer in Europe. I also
worked in a boutique selling jeans
over there. I worked in a hospital
as a therapist, and of course now
I’m a personal trainer.
JR: Don’t you also promote
your contest in Budapest?
TM: Yes! I do business in
both Slovakia and Hungary.

April 2009 www.musculardevelopment.com MD 289

290 MD www.musculardevelopment.com April 2009
 Every year In Budapest, Hungary I have the
Timea Majorova Fit and Beauty Model. It’s an
international show that draws competitors from
all over Europe. It was a great show [this year].
Lots of people came, including the mayor of the
city and the sports minister. We had a two-day
fitness expo— the girls were so beautiful. Victor
Martinez and Flex Wheeler were there to help
judge. It was an incredible event. I just love to
promote fitness in Europe.
JR: Did you get to see your family while you
were there?
TM: Oh, yes! I was there for four weeks. I got to
see them a lot before and after the show.
JR: How often do you normally get to see your
family?
TM: Usually twice a year. I always see them
when I come to do my show right after the
Olympia. And I love to go another time during the
summer. Summer is so beautiful in Europe. And
this year I will get to go again because “American
Idol” in Hungary invited me to be a judge!
JR: Then shouldn’t it be “Hungarian Idol”?
TM: (laughs and shakes head) Silly…
JR: (shrugs, thinking it wasn’t silly) Looking at
these shots of you on the motorcycle, you seem to
look pretty at home on a bike. Are you into bikes?
TM: I love bikes! My roommate in Europe had
a Harley. For three years she and I were all over
that thing. We took a trip for 10 days once with a
bunch of other bikers all over Europe. Some
nights we booked a nice hotel, other nights we
camped outside. It was one of the most fun trips
I’ve ever done.
JR: Two girls on a Harley! The guys must have
loved that!
TM: (laughing) Yeah, cars, bikes and chicks—
guys love that stuff.
JR: Especially when you put them all together.
TM: And don’t forget the leather! (She laughs
again.) I have so many outfits. I’m never
short on outfits!
JR: OK, moving on to something
you can’t have too little of— con-
troversy. Do you want to clear up
that whole thing with you and
Ryan O’Neal? What’s with the
paparazzi shots of you two
holding hands while Farrah
was suffering from cancer?
TM: Yes, I really want to
clear that up. Ryan O’Neal,
my ex-husband and I were
all business partners. We
owned Pro Gym together.
We are like family— Ryan,
Farrah, my ex-husband and I
are all best friends. That pic-
ture you saw was taken right
outside our gym! Ryan and I
had gone to lunch and were
coming back to the gym. We were
crossing the street and running to
get across and I touched his hand to
pull him to run faster, and that’s when
the paparazzi took the picture. We were all
laughing at it when it came out. Ryan even made

April 2009 www.musculardevelopment.com MD 291

 a joke— at least they didn’t catch me
holding hands with an older lady!
JR: Are you friends with Farrah too?
TM: Yes! We played tennis together,
paddle tennis. We all hang out together.
That photo was a crazy accident.
JR: You know, you and I did a movie
together.
TM: Yeah!! I couldn’t believe it
when I saw it. I said, “Hey, I know that
guy!” I thought it was pretty good,
“Bigger, Stronger Faster.” I think they
did a good job.
JR: How is your clothing line coming?
TM: I’m still working on it. It’s not
quite done yet, so I don’t want to talk
too much about it. But it is coming.
JR: What makes Timea happy?
TM: Being in shape! I cannot be a
happy person if I’m out of shape. I live
the life, you know. I’m in shape all the
time— no off-season, on-season, diet-
ing… no, no. Being naturally fit is
what I preach. If you look healthy and
beautiful, it’s going to show mentally
as well as physically. It will catch up
to you, all this up and down. I never
went extreme. That’s why I think I

292 MD www.musculardevelopment.com April 2009

April 2009 www.musculardevelopment.com MD 293
 HAIR & MAKEUP BY TERI GROVES

294 MD www.musculardevelopment.com April 2009

look like this. No matter what, I eat only
natural foods, clean foods… I never get
out of shape. And because I don’t, it’s
easier to keep it.
JR: I agree. I hate all that up and
down. I can’t stand to see competitors
getting so fat off-season and then dieting
so hard to get in shape. Guys can get
away with it a little better, but it really
looks horrible on women.
TM: You bastards! A woman really does-
n’t care if a guy has a six-pack. But as soon
as we get a little soft, you have all these
things to say. Women have to stay nice and
tight or we get guys telling us how bad we
look… ughhhh…
JR: You’re a funny girl. What about your
philosophy in life. It’s one thing to look
good, but what is it that motivates your
good feelings?
TM: Oh… to be positive in life. I don’t
just preach. I live like that every day. You
have to be positive and have good energy
and laugh a lot. I love to laugh. To be
healthy and happy you have to be
positive about your life— eat
clean and natural, train and
exercise, and laugh. You
have to laugh. ■

April 2009 www.musculardevelopment.com MD 295

 testosterone
ANABOLIC STEROIDS:
Drug Abuse &
Pathology
The Latest Research
I
nformed consent is a keystone
concept in clinical medicine as it
is practiced in the United States.
When a patient acknowledges giving
informed consent, it means that he/she
understands the purpose of the pro-
posed treatment (e.g., surgery or med-
icine) as well as the potential risks that
are known to be associated with the
treatment. Prior to the passage of
informed consent regulations, some
patients were subjected to treatments
that may have been unnecessary,
overly risky or performed on a person
who was unable to comprehend what
was being done due to age, language
barriers, mental handicap, etc.
Ethicists even note examples of proce-
dures being performed or withheld
(e.g., sterilization or abortion) against
people’s wishes or contrary to their
welfare due to the moral beliefs or atti-
tudes of guardians, physicians and
1
hospital staff.
Unfortunately, the burden of edu-
cating a layperson (one without train-
ing in an art such as medicine) can be
nearly insurmountable as the lists of
potential risks grow. This is particular-
ly true with drug treatment as the
understanding of drugs and therapy
expands. Further, it is nearly impossi-
ble to predict the actual risk of drugs,
as pharmaceutical companies are
constantly introducing new drugs.
Add to that, the complexity of individ-
ual genetic variation in the enzymes
and receptors involved in the metabo-
lism and pharmacology of the drugs,
298 MD
as well as unanticipated interactions
with other drugs, supplements or
dietary habits and it is easy to see
why the true risk involved in any clini-
cal decision can never be guaranteed.
Direct-to-consumer marketing of
drugs designed to treat high choles-
terol, osteoporosis and erectile dys-
function, etc. always end with a
‘Hollywood handsome’ actor in a
white lab coat reeling off a list of pos-
sible side effects in a calm, sonorous
voice. He may not be a doctor, but he
does play one on TV.
The rules go out the window when
drugs or other forms of medical treat-
ment are distributed via illicit (black
market) channels. Certainly, there are a
number of sophisticated users who
may have a great depth of knowledge
about their drug of choice; but without
sufficient background in physiology,
pharmacology and disease, these self-
anointed gurus tend to increase risk-
taking behavior by instilling a false
sense of security in their followers. To
be quite blunt, it does not take a
genius to figure out how to cook up a
batch of ‘meth’ or grow a high-potency
specimen of Cannabis.
This is also true with anabolic-
androgenic steroids (AAS). Those for-
tunate enough to have conversed with
many of the more well-recognized
‘experts’ in illicit use of AAS will readi-
ly acknowledge the extreme variability
among these individuals. Patrick
Arnold admitted to synthesizing ana-
bolic formulations that stymied the
www.musculardevelopment.com
By Dan Gwartney, MD
most well-funded and well-equipped
2
anti-doping labs in the world. On the
opposite end of the spectrum are
thousands of gym rats who use and
recommend cycles based on little
more than personal experience. The
fact of the matter is that AAS work well
enough that it doesn’t take a PhD to
figure out that 12 weeks of Deca and
Dianabol will cause dramatic improve-
ments in physique and strength (in
conjunction with the right diet and
training). Many Major League Baseball
players have been subjected to media
and congressional scrutiny in the last
five years. In the depositions, news
reports and books covering these mat-
ters, it was distressing to see that
these highly paid and well-respected
adults were being guided by ‘personal
trainers’ and correspondence-school
3
PhDs. Though the politicians and talk
shows lamented the use of perfor-
mance-enhancing drugs in profession-
al sports, the greater shame is that
these functionally-motivated adults did
not have access to qualified, profes-
sional guidance regarding the decision
to use such drugs.
Being Aware Of
Potential Risks
Legal and social disincentives
aside, the gravest question is whether
these gentlemen and the millions of
others who have chosen to use AAS
made that decision fully aware of the
potential risks. The answer (this is not
unique to AAS; it applies to nearly all
April 2009
testosterone
drugs) is “No.” Objectively, there is
limited risk associated with the use of
AAS under the guidance of a quali-
fied physician after appropriate
screening. Unfortunately, perfor-
mance-enhancement and/or quality-of-
life improvement are not considered
approved indications (reasons) for pre-
scribing AAS, including testosterone.
This has driven the curious, interested,
committed and obsessed to the trou-
bled waters of the black market.
Over time, experience with the use
of AAS— clinically and illicitly— has
revealed certain dangers associated
with their use, suggested other dan-
gers, and refuted still more. Though
many reviews have been published,
the topic is certain to be revisited with
the inclusion of a chapter in the fourth
edition of Pathology of Drug Abuse by
4
Steven B. Karch, MD. Dr. Karch is a
highly respected author in the field of
forensic and cardiac pathology relating
to drug abuse. Some may wonder
about the prior exclusion of anabolic
steroid use/abuse in a text on drug
abuse. None can criticize this omis-
sion, as it reflects the extremely low
incidence of reported adverse effects
The liver is responsible for detoxifying drugs and
toxins that enter the circulatory system. The
changes made to AAS in order for them to be given
orally (pills) are toxic to the liver, and cause prob-
lems ranging from cholestasis (sluggish flow of bile
which can lead to organ damage, gallstones, etc.) to
benign and malignant tumors.
relating to the use of AAS.
Unquestionably, side effects do arise,
but for the most part they are mild in
severity and typically resolve in adult
male users. Adolescents and female
users of AAS may be exposed to per-
manent effects (premature closure of
epiphyseal plates, which results in fail-
ure to reach full height; masculine
changes in voice and genitalia, respec-
tively) that are not relevant to adult
male users.
There is an unfortunate trend in
AAS literature that is five-fold. First,
the class of drugs that falls within the
category of AAS is not so uniform as
to allow for the ‘broad strokes of a
brush’ to cover them all sufficiently.
300 MD
AAS were developed to have different
pharmacologic and pharmacokinetic
profiles; this results in some being rel-
atively safe in a defined subject pool,
while others carry a higher risk ele-
ment. Unfortunately, the medical liter-
ature does not offer such comparisons.
Instead, users of AAS depend on the
observations noted in underground lit-
erature. Second, the literature relies on
case reports rather than clinical trials.
Compounding the problem is the
prominent inclusion of case reports of
patients with medical conditions who
5-7
were treated with oral AAS. Also,
there are relatively few reports involv-
ing athletes/recreational lifters using
supraphysiologic doses. This does not
suggest that supraphysiologic dosing
is safe; rather it suggests that there is
an under-reporting of such cases.
Third, much of the black-market supply
of AAS is manufactured in unlicensed
labs using intermediaries of variable
8
source and purity. Prior to the 1990s,
much of the AAS trade involved divert-
ed pharmaceutical AAS (steroids
stolen or ‘sold’ from warehouses). It is
likely that a percentage of cases is
related to adverse effects caused by
adulterants (impuri-
ties or intentional
replacement with
9
cheaper chemicals).
Rarely are AAS iden-
tified beyond label
claims or subject
reports. Fourth, the
media has been
quick to blame the
use of AAS for various harms and
deaths, at times with the encourage-
ment of local prosecutors or politi-
10
cians. As vital as it is to be sensitive
to harm that is related to AAS, it is
also absolutely necessary to be specif-
ic. This means that it only clouds the
picture when someone falsely blames
AAS for an event, even one as tragic
as the death of a loved one. Fifth, side
effects that have not yet been detect-
ed, particularly in the setting of
polypharmacy (use of several drugs at
the same time), remain a significant
concern.
These issues aside, one can look to
Dr. Karch’s chapter on abuse of AAS
pathology and learn about the current
www.musculardevelopment.com
understanding of this topic. Perhaps
an awareness and understanding of
the potential risks involved might deter
some from inappropriate use or per-
suade others to seek further informa-
tion from legitimate sources before
choosing to use AAS. Reducing harm
due to inappropriate use is a vital step
to make for any progress in approving
AAS and related drugs for clinical
treatment of quality-of-life issues.
The initial sections of the chapter
relate to the pharmacology of testos-
terone, reported prevalence rates,
endogenous (natural) synthesis and
metabolism, and approved clinical
indications. Midway through, there is a
system-based description about the
reported adverse effects associated
with AAS. For the clinician, or anyone
with an interest in pathology, these
sections are nicely detailed.
Liver Problems
For Bodybuilders?
Rightly so, the section begins with
the liver. The liver is responsible for
detoxifying drugs and toxins that enter
the circulatory system. The changes
made to AAS in order for them to be
given orally (pills) are toxic to the liver,
and cause problems ranging from
cholestasis (sluggish flow of bile which
can lead to organ damage, gallstones,
etc.) to benign and malignant tumors.
Though many of these cases relate to
sick people being treated for a chronic
disease, several cases involve body-
11
builders. With rare exception, these
cases are believed to be due to the use
of oral AAS. For this reason alone,
users should be discouraged from
using oral forms of AAS. All users of
AAS, but particularly those using oral
AAS, should have liver enzyme studies
performed prior to and during a cycle.
Oral AAS are also responsible for
another of the cautionary warnings
relating to AAS. Much ado has been
made over the cardiovascular risk of
using AAS, due to changes seen in the
12
lipid profile. Most people are familiar
with warnings about cholesterol,
including the existence of ‘good’ and
‘bad’ cholesterol. While all users of
AAS should monitor cholesterol and
lipids (the other factor measured in a
lipid profile), those using oral AAS
April 2009
testosterone
may see significant reductions in
‘good’ cholesterol (HDL). It has been
presumed that users of AAS are
exposed to a much greater risk due to
frequent measures of low HDL, but
this has not been realized. In chronic
users (elite bodybuilders), coronary
calcification is seen at a greater rate
13
than would be expected otherwise. In
part, it may be due to the restoration
of baseline cholesterol values some
time after the end of a cycle, or con-
current antiatherogenic changes that
may counter the harmful effect of low
14-16
HDL cholesterol. It may also be due
to the (otherwise) relatively healthy
lifestyle of bodybuilders/athletes, short
duration of AAS use in the majority of
users, or the fact that mostly healthy
people seek to enhance their physique/
performance. Nonetheless, similar
advice regarding the monitoring of
lipid profile changes applies.
One area that has only recently
received notice in the medical litera-
ture is the direct effect of AAS on the
heart muscle, connective and conduc-
tive tissue. Sudden death and heart
events are uncommon but still occur
17
with some frequency. In athletes who
do not abuse AAS, the heart grows
thicker to meet the increased circulato-
ry demand that occurs with exercise.
Endurance and performance athletes
generally develop a pattern of heart
growth called eccentric hypertrophy.
This is considered a healthy adapta-
tion in most cases and rarely exceeds
the normal range of heart muscle
thickness by much. However, power
athletes and bodybuilders may devel-
op a different form of heart thickening
18
called concentric hypertrophy. The
difference lies in the thickness of the
heart at the middle wall that separates
the main pumping chambers. The
degree of heart muscle hypertrophy is
19
exaggerated with the use of AAS.
Whether this is a direct effect of AAS
or the result of a higher intensity of
training has not been fully decided.
There have been sensitive studies
showing delays in the conduction of
the heart rhythm in people with
enlarged hearts, and specifically ath-
20
letes/bodybuilders who use AAS. This
does not happen in all users of AAS,
and has not (as yet) been shown to be
302 MD
related to heart-related events (heart
attack, death). However, as most users
of AAS who suffer a heart-based event
generally do not show evidence of ath-
erosclerosis or coronary thrombi (basi-
cally, blockage of the heart’s blood
flow from plaque or a clot), many of
these events are likely due to a disrup-
17,21
tion in the conduction system. The
heart generates an electrical signal
that has to travel through the heart in
a coordinated manner to produce a
steady blood flow. If the electrical sig-
nal is disrupted (this can be due to
scarring in the heart muscle, rapid or
pronounced change in the size of the
heart, problems present at birth, etc),
then fainting, chest pain or death can
occur. In conversation, Dr. Karch men-
tioned great interest in investigating
this phenomenon more closely.
Unfortunately, by the time this effect
becomes evident, it is often too late.
Individuals with a personal or family
history of conduction abnormalities or
cardiac hypertrophy should give these
potentially deadly consequences
appropriate consideration prior to
using AAS.
The remaining two areas of
adverse effects discussed in this chap-
ter were tendon structure changes
seen in animal models, resulting in
stiffer and weaker tendons that might
be more prone to rupture, and the psy-
chological changes associated with
4
using AAS in some users. Tendon rup-
ture occurs primarily in men and is
seen most commonly in laborers.
Typically, the scenario involves a work-
er ‘catching’ a heavy pipe or box as it
22
is falling. The unanticipated strain
coming at a relatively high velocity
generally snaps the tendon at the end
connection where blood supply is
poor. In athletes, tendon rupture may
occur with sudden acceleration or
change in direction. However, in ath-
letes who use AAS, the amount of
force developed in conjunction with
weight training may overwhelm the
strength of the tendon. Further, animal
studies have shown changes in
enzymes involved in the repair of ten-
don tissue, making it likely that the
two processes (stronger muscle, weak-
er tendon) would make a lifter who is
using AAS more likely to suffer tendon
www.musculardevelopment.com
rupture. It remains to be seen if there
are differences among the various
types of AAS (e.g., aromatizing vs.
non-aromatizing); such information
might benefit rehabilitation protocols.
Behavioral Issues
And ‘Roid Rage’
As for the behavioral changes seen
in users of AAS, Dr. Karch notes that
while AAS may make an individual
more easily provoked to an aggressive
response, they [AAS] do not appear to
cause indiscriminate aggression
(aggressive to everyone and every-
4
thing without reason). He also notes
that to date, the defense of ‘roid rage’
4
has not been successful in court. It is
impossible to determine what role
AAS played in suicides, attempts or
violent acts (including domestic vio-
lence). However, it is clear that in peo-
ple with mood disorders, anger man-
agement problems, existing
psychiatric conditions or those
employed in occupations that may
involve confrontation, certain AAS
may increase the risk of an aggressive
or violent reaction. While this may be
beneficial on a sporting field in some
23-25
instances, it has no place in society.
Again, people with any mood or psy-
chiatric disorder should strongly con-
sider this risk prior to any decision to
use AAS.
The fourth edition of Pathology of
Drug Abuse is more comprehensive
with its inclusion of an AAS chapter.
Unfortunately, this review demon-
strates the void in understanding AAS
use as practiced by healthy adult
males, let alone issues relating to ado-
lescents and women. Dr. Karch
touched on the highlights of the issue
and this chapter serves well as a start-
ing point for those interested in the
topic or wishing to become an
informed consumer prior to starting an
AAS cycle. There are many who feel
that the risks of AAS have been gross-
ly overstated, exaggerated or misun-
26
derstood. Dr. Morgentaler, affiliated
with Harvard Medical School, has pub-
lished several reviews demonstrating
that the relationship between testos-
terone and developing prostate cancer
27
is incorrect. Other researchers have
reported that low testosterone is
April 2009
testosterone
associated with earlier death, meta-
28,29
bolic disease, etc.
These messages should not instill
a false sense of security in users of
AAS, as physiologic testosterone is
different from AAS use and supra-
physiologic doses carry a much
greater risk of side effects (known and
unknown) compared to physiologic
concentrations. The scare tactics, lack
of research funding and social stig-
mata placed against the study of AAS
have hindered the expansion of scien-
tific knowledge and placed legitimate
and illicit users in harm’s way.
Is there a clinical role for using
AAS? Only if the powers-that-be will
recognize that people wish to main-
tain peak health, not just the absence
of disease. Are all AAS the same?
Absolutely not, as demonstrated by
the altered risk profile associated with
oral AAS. Should illicit users be con-
cerned? At all times. Modern-day AAS
are often sourced from unlicensed
labs and do not carry the same quali-
ty and purity assurances. Further, the
escalation in dose and practice of
polypharmacy almost ensure the
onset of adverse effects. Most hope
these are temporary and benign
(acne, water retention, etc.) but the
risks associated with AAS can be seri-
ous, permanent and even fatal.
Undoubtedly, the illicit use of AAS
will continue. The purpose of this
article is to encourage current and
potential users to educate them-
selves as fully as possible so that
any decision made regarding using
AAS is done so with the fullest pos-
sible understanding of the risks
involved. If one does decide to use
AAS, perhaps the information includ-
ed may promote greater moderation
and avoidance of the more harmful
agents (oral AAS). Despite its length,
this article only touches upon the
subject and does not offer medical
advice. Those with significant per-
sonal or family health histories must
discuss this with their personal
physician. ■

References: 15. Baldo-Enzi G, Giada F, et al. Lipid and apoprotein modifica-

1. Ryan C. Revisiting the legal standards that govern requests to
sterilize profoundly incompetent children: in light of the “Ashley
Treatment,” is a new standard appropriate? Fordham Law Rev, 2008
Oct;77(1):287-326.
2. Alfano S. Creator Of ‘The Clear’ Imprisoned. CBSNews.com,
2006 August 4. Available at:
http://www.cbsnews.com/stories/2006/08/04/sportsline/main1867975.
shtml, accessed January 18, 2009.
3. Assael S, Cyphers L, et al. ESPN.com, 2007 December 13.
Available at: http://sports.espn.go.com/mlb/news/story?id=3153874,
accessed January 18, 2009.
4. Karch SB. Pathology of Drug Abuse, fourth ed. CRC Press,
Taylor & Francis Group, Boca Raton, FL;2008. ISBN-13: 978-
0849378805.
5. Johnson FL, Lerner KG, et al. Association of androgenic-ana-
bolic steroid therapy with development of hepatocellular carcino-
ma. Lancet, 1972 Dec 16;2(7790):1273-6.
6. Bagheri SA, Boyer JL. Peliosis hepatis associated with andro-
genic-anabolic steroid therapy. A severe form of hepatic injury. Ann
Intern Med, 1974 Nov;81(5):610-8.
7. Velazquez I, Alter BP. Androgens and liver tumors: Fanconi’s
anemia and non-Fanconi’s conditions. Am J Hematol, 2004
Nov;77(3):257-67.
8. Baker M. Are Steroids from Underground Labs Contaminated
with Toxic Metals? Mesomorphosis.com, 2008 September 23.
Available at: http://mesomorphosis.com/blog/2008/09/23/are-
steroids-from-underground-labs-contaminated-with-toxic-metals/,
accessed January 18, 2009.
9. van der Kuy PH, Stegeman A, et al. Falsification of Thai dian-
abol. Pharm World Sci, 1997 Aug;19(4):208-9.
10. Coffey W. A body to die for. New York Daily News, 2007
March 25. Available at:
http://www.nydailynews.com/sports/more_sports/2007/03/25/2007-
03-25_a_body_to_die_for.html, accessed January 18, 2009.
11. Gorayski P, Thompson CH, et al. Hepatocellular carcinoma
associated with recreational anabolic steroid use. Br J Sports Med,
2008 Jan;42(1):74-5.
12. Webb OL, Laskarzewski PW, et al. Severe depression of high-
density lipoprotein cholesterol levels in weightlifters and body-
builders by self-administered exogenous testosterone and anabolic-
androgenic steroids. Metabolism, 1984 Nov;33(11):971-5.
13. Santora LJ, Marin J, et al. Coronary calcification in body-
builders using anabolic steroids. Prev Cardiol, 2006 Fall;9(4):198-201.
14. Hislop MS, St Clair Gibson A, et al. Effects of androgen
manipulation on postprandial triglyceridaemia, low-density lipopro-
tein particle size and lipoprotein(a) in men. Atherosclerosis, 2001
Dec;159(2):425-32.
tions in bodybuilders during and after self-administration of anabol-
ic steroids. Metabolism, 1990 Feb;39(2):203-8.
16. Hartgens F, Rietjens G, et al. Effects of androgenic-anabolic
steroids on apolipoproteins and lipoprotein (a). Br J Sports Med,
2004 Jun;38(3):253-9.
17. Fineschi V, Riezzo I, et al. Sudden cardiac death during ana-
bolic steroid abuse: morphologic and toxicologic findings in two
fatal cases of bodybuilders. Int J Legal Med, 2007 Jan;121(1):48-53.
18. Naylor LH, George K, et al. The athlete’s heart: a contempo-
rary appraisal of the ‘Morganroth hypothesis.’ Sports Med,
2008;38(1):69-90.
19. Urhausen A, Albers T, et al. Are the cardiac effects of anabolic
steroid abuse in strength athletes reversible? Heart, 2004
May;90(5):496-501.
20. D’Andrea A, Caso P, et al. Left ventricular early myocardial
dysfunction after chronic misuse of anabolic androgenic steroids: a
Doppler myocardial and strain imaging analysis. Br J Sports Med,
2007 Mar;41(3):149-55.
21. Fanton L, Belhani D, et al. Heart lesions associated with ana-
bolic steroid abuse: Comparison of post-mortem findings in athletes
and norethandrolone-induced lesions in rabbits. Exp Toxicol Pathol,
2008 Nov 20. [Epub ahead of print].
22. Clayton RA, Court-Brown CM. The epidemiology of muscu-
loskeletal tendinous and ligamentous injuries. Injury, 2008
Dec;39(12):1338-44.
23. Wesson DW, McGinnis MY. Stacking anabolic androgenic
steroids (AAS) during puberty in rats: a neuroendocrine and behav-
ioral assessment. Pharmacol Biochem Behav, 2006 Mar;83(3):410-9.
24. Pagonis TA, Angelopoulos NV, et al. Psychiatric and hostility
factors related to use of anabolic steroids in monozygotic twins. Eur
Psychiatry, 2006 Dec;21(8):563-9.
25. Pagonis TA, Angelopoulos NV, et al. Psychiatric side effects
induced by supraphysiological doses of combinations of anabolic
steroids correlate to the severity of abuse. Eur Psychiatry, 2006
Dec;21(8):551-62.
26. Antonio J, Street C. Androgen use by athletes: A reevalua-
tion of the health risks. Can J Appl Physiol, 1996;21(6):421-440.
27. Morgentaler A, Schulman C. Testosterone and prostate safety.
Front Horm Res, 2009;37:197-203.
28. Rice D, Brannigan RE, et al. Men’s health, low testosterone,
and diabetes: individualized treatment and a multidisciplinary
approach. Diabetes Educ, 2008 Nov-Dec;34 Suppl 5:97S-112S.
29. Khaw KT, Dowsett M, et al. Endogenous testosterone and
mortality due to all causes, cardiovascular disease, and cancer in
men: European prospective investigation into cancer in Norfolk
(EPIC-Norfolk) Prospective Population Study. Circulation, 2007 Dec
4;116(23):2694-701.

304 MD www.musculardevelopment.com April 2009

 bodybuilding
science By Robbie Durand, MA

What’s Best For Increasing

Muscle Mass and Strength:
Linear or Reverse Linear
Training Programs?
M
ike Mentzer was correct in saying there is an decreased. The researchers varied the training to range
exact science to training. In the January 2009 between a 4-rep maximum and a 14-rep maximum.
issue of Journal of Strength and Conditioning • One group started off with higher reps and a lighter
Research, it was reported that you can take two identi- weight and gradually increased the weight, while
cal workouts and train with the exact same total work decreasing the reps— gradually increasing the training
performed, yet have different gains. It has been my intensity while decreasing the training volume within
experience that many bodybuilders can learn how to and between cycles.
get better results by periodizing their workouts. • One group used a heavier weight with less reps—
Periodization is simply the organization and planning of increasing volume and reducing intensity.
training. In sport, this planning is usually based upon
achieving maximum physical abilities (strength, speed, Sample Training Systems For Linear And
power, etc.) for a given competition or period of compe- Reverse Linear Training
titions. For a more in-depth look at how changing your
training routine can make a difference, please visit my
interview with Eric Broser of MD’s ‘No Juice
Bodybuilding’ on the new MD AUDIO ONLINE Page:
www.musculardevelopment.com/content/ blogcatego-
ry/115/181/.
Among the periodization models, there is the classical
linear periodization (LP), which divides a strength-train-
ing program into different periods or cycles: macrocycles
(9-12 months), mesocycles (3-4 months) and microcycles
(1-4 weeks), gradually increasing the training intensity
while decreasing the training volume within and between
1
cycles. Reverse linear periodization (RLP) follows the
modification in intensity and volume, however, in
reverse order, as compared with LP— increasing volume
2
and reducing intensity. So basically, reverse linear peri-
odization starts with a higher weight poundage and then
gradually reduces the weights as the weeks go on,
whereas a linear system starts out with lighter weight
and then gradually increases the weight poundage.
The researchers from Brazil devised a really interest-
ing training routine, to compare the effects of linear ver-
sus reverse linear training systems on strength and mus-
cle. Another important variable considered was that for
both training groups, the intensity and the volume Prestes, J, Lima, C.; Frollini, A,; Donatto, F 2; Conte, M.
were equated. In linear periodization, training intensity Comparison of Linear and Reverse Linear Periodization Effects on
(load, or weight) is increased each microcycle (1-4 weeks) Maximal Strength and Body Composition. Journal of Strength &
and the volume (amount, or number of repetitions) is Conditioning Research, 23(1):266-274, January 2009.

308 MD www.musculardevelopment.com April 2009

Linear
Periodization
Increases Muscle
Mass And Strength
Greater Than
Reverse Linear
At the end of 12 weeks, the vol-
ume and intensity of the two pro-
grams were exactly the same;
however, the results were dramatical-
ly different. Both groups increased
muscle strength, but the linear peri-
odization program produced greater
increases in upper and lower body
strength. More shockingly, the linear
periodization program increased lean
muscle mass and decreased body fat,
while the reverse linear program pro-
duced no noticeable changes in lean
muscle mass or strength.
The study concludes that if you
plan your workouts for the next few
weeks, always plan to train from a
lower training intensity to a higher
one. Traditional strength gains that
occur during the first weeks of train-
ing are more dependent on neural
adaptations (1-8 weeks); therefore,
after this period, more significant
alterations may occur in muscle mass
and fat mass. The present study sug-
gests that exercise routines constantly
need to be changed for progressive
increases in strength and muscle
www.musculardevelopment.com
mass, but the adaptation period in an
essential part— always train from a
perspective of gradually increasing
training intensity.
Key Point:
A weight-training program that
uses a periodized training system
(gradually increasing the training
intensity, while decreasing the train-
ing volume within and between
cycles) is superior for increasing lean
muscle mass and strength, when
compared to a reverse linear program
(increasing volume and reducing
intensity). !
References:
1. Rhea MR, Ball SB, Phillips WT and
Burkett LN. A comparison of linear and
daily undulating periodization with equated
volume and intensity for strength. J
Strength Cond Res, 16: 250-255, 2002.
2. Rhea MR, Phillips WT, Burkett LN,
Stone WJ, Ball SB, Alvar BA, and Thomas
AB. A comparison of linear and daily undu-
lating periodized programs with equated
volume and intensity for local muscular
endurance. J Strength Cond Res, 17: 82-87,
2003.
3. Prestes J, Lima C, Frollini A, Donatto
F 2, Conte M. Comparison of Linear and
Reverse Linear Periodization Effects on
Maximal Strength and Body Composition.
Journal of Strength & Conditioning
Research, 23(1):266-274, January 2009.
April 2009
muscleform
&function By Stephen E. Alway, PhD, FACSM,
Illustrations by
William P. Hamilton, CMI

ACHIEVE MOUNTAINOUS
THIGH MASS WITH INCLINE
LEG PRESSES
I
f you want to possess real thigh mass, this goal
has to become something that permeates your
thoughts and something that you cannot live with-
out. Is this an exaggeration? Not really, because
throwing in a few loose sets of leg extensions at the end
of chest day and thinking that will be enough to stimulate
contest-winning muscle depth and mass is just short of
delusional. Claiming ownership of huge and dense thighs
is achievable, but not everyone has the guts to go where
you need to go. Sure, you can have good intentions to
pulverize your thighs with squats twice each week, but it
is sometimes difficult to reach deep enough to acquire the
motivation to push through the pain and effort needed for
thigh work. I am not going to suggest giving up squats for
a long haul, but sometimes shaking things up a bit in your
training is the best way to awaken body parts and renew
vigorous growth.
To have thick, massive thighs, you need to achieve two
things. First, you must be willing to move a lot of resis-
tance and do it with enough repetitions to force your mus-
cles to go to the wall. Second, you need to hammer the
thighs just often enough and not overtrain them. You must
not cross the fine line between thigh passion and thigh
destruction. If you are under 30, you should be easily able
to recover from two really hard leg days each week (about
once every three or four days). If you are over 30 and
without pharmaceutical enhancers, you probably cannot
expect to recover from more than one all-out thigh work-
out every four or five days.
One sure way to kick your thighs past a sticking point is
to inject them with incline leg presses. This is not a perfect
replacement for the squat, but it delivers a serious kick to
activate a huge amount of thigh muscle mass. Leg press-
es allow you to use potentially heavier weights than
squats, yet your concentration can be even more intense
because leg presses eliminate the problem of balancing
heavy weights. The risk of injury is greatly reduced in the
leg press compared to super-heavy squats.

Muscle Structure and Function

The incline leg press is primarily designed to activate
the quadriceps femoris (‘quads’), which consist of four
muscles attached on the anterior (front) portion of the
thigh. The fibers of the rectus femoris muscle (rec-

312 MD www.musculardevelopment.com April 2009

tus=straight) extend from the front of
the hip joint, along the front of the
thigh to join the quadriceps tendon
above the kneecap (patella). The rectus
femoris is functionally weaker in exer-
cises with a flexed hip (e.g., seated
positions). The vastus medialis mus-
cles cover the medial (inner) part of the
thigh. This creates the ‘teardrop’ area
that is medial and superior to the patel-
la. The vastus intermedius is posi-
tioned between the vastus lateralis
and the vastus medialis muscle but it
is deep to the rectus femoris muscle,
so you can’t see it. The vastus lateralis
muscle is positioned on the lateral
(outer) part of the thigh. The three vas-
tus muscles begin on the femur bone
of the thigh, and all attach to the upper
border of the patella by the quadriceps
tendon. The patella is attached to the
tibia bone of the lower leg by the patel-
lar ligament. As the muscles of the
quadriceps shorten, they pull on the
tibia by way of the quadriceps tendon
and patellar ligament, so the leg
becomes extended (straightened) at
the knee joint. The three vastus mus- reduces the movement in the hips as strong and large, even surpassing the
cles are not affected by hip angle, so compared to the barbell squat, so that muscles of the thigh and back. The glu-
they are active in a seated position and the effort becomes more concentrated teus maximus begins from the crest of
throughout the leg press. in the thighs. The gluteus maximus is the ilium of the hip bones and across
The incline leg press places much the major hip extensor. It is most the sacrum bone of the lower region of
less emphasis on the hip and buttock active during the push phase of the leg the vertebral column. It attaches poste-
muscles than squats and much more press because it helps to straighten riorly on the femur bone of the thigh at
emphasis on the anterior quadriceps (extend) the hip joint. The fibers in the an area referred to as the gluteal line.
muscles. Nevertheless, the leg press gluteus maximus muscle are very Although primarily an anterior
quadriceps exercise, the hamstring
muscles are activated quite strongly.
The hamstring muscles include the
semitendinosus, the semimembra-
nous and the hamstring part of the
biceps femoris muscles (note the
biceps femoris also has a short head
which does not cross the knee joint).
Part of a fourth muscle, the hamstring
portion of the adductor magnus also
crosses the hip and assists in hip
extension. The hamstring muscles have
two common features. In general,
these muscles attach to the hip bone
structure posteriorly, and run to either
cross the knee joint (semimembranous
or semitendinosus, biceps femoris) or
attach to the femur bone (adductor
magnus). These muscles help to extend
the hip joint during incline leg presses.

Incline Leg Presses

You should invest a few minutes
warming up your knees and thighs
before heavy incline leg presses. This

314 MD www.musculardevelopment.com April 2009

muscleform&function
can be done by a little stretching, and
riding a stationary bike for a few min-
utes at low intensity. You should not
feel tired after the warm-up, but it
should be enough to increase the
blood flow to your knee structures.
Although there are several types of
leg presses, my preference is to use a
unit with a press that is slightly
inclined (30-45 degrees) because this
decreases the hip angle somewhat
and increases the activation of the
rectus femoris muscle during the
exercise.
1. After loading the weights, set the
safety stops so that knee flexion will
not be less than 90 degrees in the
lowest position. If there are no safety
stops on your unit, you should recruit
a spotter to help you lift the weight if
you get stuck in the down position.
Place your feet on the footplate, so
that they are approximately shoulder-
width apart with the toes pointed
slightly outward.
Grip the vertical uprights or hand-
grips firmly. Take a deep breath and
press the foot plate upward, enough
to clear the weight supports. Move the
top weight supports out of the way so
that you can start your first repetition.
2. Slowly lower the resistance, tak-
ing about 3-4 seconds to resist the
316 MD
weight during its descent. Inhale as
the weight is lowered and your knees
come toward your chest. Do not let
the weight bang into the bottom
stops, but control the weight, stop it
under control, then thrust it upward.
Do not let the knee flex to less than 90
degrees in the lowest position. It is
important that you control the weight
and do not let the weight control you.
3. Straighten your knees so that
the weight moves upward, slowly at
first, because this will help protect
your knees in a vulnerable position
when the joint is flexed. However,
after getting the weight moving
upward, try to accelerate the weight
toward the top, because this will be
especially effective in recruiting the
largest and fastest fibers of your thigh
(and the ones that also appear to
grow the fastest). This acceleration
should begin on the second and not
the first repetition of each set.
However, always try to slowly lower
the weight on each repetition.
4. Stop just short of the knees
becoming straight. It is important to
maintain some tension across the
thigh musculature, and it does your
knee joints no favors to forcibly ‘lock’
the knees.
5. Make sure that the safety bars
www.musculardevelopment.com
are in place before you terminate the
set and move out from under the
weight. More than one person has
been injured by attempting to leave
the exercise unit, only to find that the
safety bars had not been properly
engaged and the weight has come
crashing down on their legs. A little
attention to this detail will prevent
you from becoming one of the injury
statistics.
The incline leg press will allow you
to more fully focus on the quadriceps
muscles without being concerned
about balance or falling during a
heavy set, as is often part of the dis-
tracting package associated with the
barbell squats. Perhaps leg presses
may not solve all of your thigh issues,
but they will reverse the losses that
have been accumulated from the
missed thigh workouts because you
did not have either the time or the
drive for heavy barbell squats. Ronnie
Coleman has been reported to do
2,250 leg presses, and he had a pretty
good run! Maybe you don’t need that
kind of weight to get the job done, but
you should be able to lift some pretty
decent iron in this lift. Renewed thighs
via incline leg presses will still take a
lot of hard and persistent work. If you
do not lose your unswerving focus for
your mass-building goals, you will
find that huge thighs are achievable.
References:
Clemente, CD. Anatomy, A regional atlas of
the human body. Fourth edition. Williams &
Willkins, Baltimore, J. Velker, Editor, 1997, pp.
493-513.
Buford TW, Rossi SJ, Smith DB, & Warren
AJ (2007). A comparison of periodization mod-
els during nine weeks with equated volume
and intensity for strength. J Strength Cond
Res, 21, 1245-1250.
Ebben WP, Feldmann CR, Dayne A, Mitsche
D, Alexander P, & Knetzger KJ (2008). Muscle
Activation during Lower Body Resistance
Training. Int J Sports Med.
Tanimoto M, Sanada K, Yamamoto K,
Kawano H, Gando Y, Tabata I, Ishii N, & Miyachi
M (2008). Effects of whole-body low-intensity
resistance training with slow movement and
tonic force generation on muscular size and
strength in young men. J Strength Cond Res,
22, 1926-1938.
Terzis G, Spengos K, Manta P, Sarris N, &
Georgiadis G (2008). Fiber type composition
and capillary density in relation to submaximal
number of repetitions in resistance exercise. J
Strength Cond Res, 22, 845-850.
Moore KL and AF Dalley. Clinically
Oriented Anatomy, Fourth Edition. Williams &
Willkins, Baltimore. PJ Kelley, Editor, 1999, pp
531-546.
April 2009
 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 enter-
tainment purposes only.
THE MORE RECENT LOSS IN AND PINHEADS DOING THIS
OUR SPORT IS BODYBUILDING’S MONTH?????...(THAT MEANS YOU,
“MR FRENCH” AND MAYBE “THE SITTING THERE ON YOUR TOILET,
MOST LIKABLE GUY IN THE READING THIS CRAP.) Confucious
The truth about life is that you SPORT,” MY OLD PAL KENNY say: He who stand on toilet seat is
don’t know what is going to happen KESSEL….BOB BONHAM INTRO- high on pot!!! (IF YOU DON’T GET
tomorrow… Life is a crazy ride, and DUCED ME TO KENNY OVER 20 THAT ONE THEN YOU REALLY ARE A
nothing is guaranteed….SO NOW I YEARS AGO AND SINCE THEN PINHEAD.) I like to con and insult
WANNA START THIS MONTH OFF KENNY HAS ALWAYS BEEN ONE OF people, that’s why I really should
WITH 2 R.I.P’S….2 GUYS WHO I MY FAVORITE GUYS IN THE have become a Consultant.… OK
KNEW AND LOVED …FIRST “MAD SPORT…ALWAYS GOING OUT OF HIS THAT WAS KINDA DRY LAME-
DOG” MIKE BELL WHO WAS AN EX- WAY FOR EVERYONE, NEVER MOODY, HUMOR, FORGIVE ME…. ANYWAY, I
WWE WRESTLER AND WHO WAS ALWAYS HAPPY TO SEE YOU…A LOVE YOU ALL, YOU READERS
JOHN CENA’S FIRST WRESTLING BODYBUILDING GOOD GUY, IFFB ICON ARE MY HEART… OH YEAH BABE,
TEACHER.. “MAD DOG” MIKE AS WELL AS A BODYBUILDING “It’s me and you against the world….
BELL HAD LOADS OF LOST TALENT NATIONAL TREASURE….MUCH LOVE So when do we attack?” I WANNA
AND WAS BEST KNOWN FOR HIS TO KENNY KESSEL FROM ALL OF US THANK ALL YOU RAMBLIN’ FREAK
ROLE IN THE BLOCKBUSTER AT MD…REST IN PEACE MY OLD READERS FOR MAKING MY SHIT
MOVIE “BIGGER STRONGER FRIEND, YOU WILL BE MISSED!!!! HERE NUMBER ONE!!!… IT’S NO
FASTER.” “MAD DOG” MIKE BELL “You only live once...but if you SECRET THAT “I do for bullshit what
…HE WILL BE TRULY MISSED….AS A live it right, once is enough”….. Stonehenge does for rocks!!!” RAM-
MATTER OF FACT JOHN CENA PUT ”What lies before us and what lies BLIN’ FREAK RULES!!!
UP THE MONEY FOR “MAD DOG” beyond us is tiny compared to what Attn: ALL YOU
MIKE BELL’s FUNERAL…LISTEN lies within us”….. “Try not to VALENTINO
UP, I KNOW CENA DOESN’T REALLY become a man of success, but rather,
WANT ANYONE TO KNOW, BUT ON try to become a man of value.” …..
BEHALF OF THE BELL FAMILY I Albert Einstein
WANNA THANK JOHN CENA: YOU NOW ON A HAPPIER NOTE >>
TRULY ARE ONE OF THE GOOD GUYS, YO’ WHAT’S UP….WHAT’S HAP-
MUCH RESPECT TO YOU…..NOW I PENING…..WHAT’S
WANNA GIVE A BIG REST IN PEACE GOOD…WELCOME TO MD’s HOME
TO MY FRIEND “MAD DOG” MIKE OF FREAKS , WITH MD’s
BELL WHO WAS LOVED BY EVERY- “KING OF FREAKS” …ME!!!!
ONE BUT HIMSELF…YOU ARE IN …GEEZ WHO ELSE WERE
EVERYONE’S HEART, BIG GUY— YOU YOU EXPECTING????……YO,
ALWAYS HAVE BEEN— WE LOVE YOU BEFORE WE START I GOT 2
FOREVER!!!!....MOM & DAD “The WORDS FOR YOU ALL….FUCK
saddest thing in life is wasted talent OFF!!!!!….MAN THAT FELT
and a life cut short because of poor GOOD!!!!... People think it must be
choices, because it’s the choices you fun to be a super genius like myself,
make in life today which affect but they don’t realize how hard it is
where your life ends up tomor- to put up with all the idiots in the
row”….Gregg Valentino world.…SO HOW’S ALL MY MOMO’S

318 MD www.musculardevelopment.com April 2009

“INTERNET SHIT TALKERS &
HATERS,” >>The 10th Annual “Big
Buff Bodybuilder Muscle
Worshipping/Ass-Kissing Contest” is
next Friday… I am asking that you
NOT participate, so someone else can
win this year!! THANKS,
CHAMPS!!! (wink)
“When I was a kid, I had just 2
friends, and they were both imagi-
nary, they would only play with each
other and leave me out of all the
fun... that really hurt me very
much.” I REMEMBER YEARS AGO
WHEN I JUST GOT OUT OF SITTING
IN A JAIL CELL, I WAS STRESSING
OUT BIG TIME… SO AS ALWAYS I
CALLED MY CHILDHOOD FRIEND
DR. COLKER AND I TOLD HIM THAT
MY DICK DON’T WORK ANYMORE
AND ON TOP OF THAT, I THINK I
HAVE HIGH BLOOD PRESSURE
FROM ALL THE STRESS I WAS GOING
THROUGH … COLKER REPLIED “Oh
Gregg you’re fine, just simply cut
yourself and bleed for a few minutes,
thus reducing the pressure on your
veins, and remember to use a timer,
3 minutes exactly.” FOR A SPLIT SEC-
OND I THOUGHT HE WAS SERIOUS
AND I WAS THINKING ABOUT TRYING
IT… IN ACTUALITY, HE WAS JUST
TRYING TO CHEER ME UP BY PLAY-
ING AROUND WITH ME… When you
fall, a friend helps you up— a BEST
FRIEND laughs at you and trips you
again!... YA SEE DR. COLKER IS MY
VERY CLOSE FRIEND FOR OVER 30
YEARS, HE LOVES ME, I DON’T
NEED TO SEE NO SHRINK (A PSY-
CHIATRIST, YA PINHEAD), I JUST
CALL COLKER INSTEAD AND HE
HELPS ME DEAL WITH THINGS… Hey,
in my opinion anyone who goes to a
psychiatrist ought to have his head
examined!!!… COLKER ALWAYS
JOKES AROUND AND SAYS TO ME
Cheer up bro, the worst is yet to
come!!!” SOMETIMES COLKER
TELLS ME: Gregg, you’re a paranoid
schizophrenic... Well, he didn’t actu-
ally say it, but we know what he was
thinking!!! AND LET’S NOT FORGET
THAT DR. COLKER IS THE ONE WHO
TOLD ME THAT “MASTURBATING
EVERYDAY IS GOOD FOR THE SEX
DRIVE” AND IT KEEPS MY BALLS
ACTIVE… AND… AS DR. COLKER
ALWAYS SAYS “ACTIVE BALLS ARE
HAPPY BALLS AND HAPPY BALLS
MAKE LOTS OF YUMMY TESTOS-
TERONE”… THAT KINDA BRINGS
April 2009 www.musculardevelopment.com
TEARS TO MY EYES, JUST FROM
THINKING ABOUT THOSE “HAPPY
LITTLE FURY FELLAS” (MY BALLS,
YA MOMO) BULGING WITH YUMMY
TESTOTERONE… OH YEAH BABE,
IT’S BEEN TOO LONG!!! YES, DR.
COLKER HAS A WAY OF MAKING
THINGS VERY VISUAL AND HE
ALWAYS REMINDS ME TO “KEEP MY
EYES ON THE PRIZE” >>>MY FAT
CHUNKY BALLS (IN THIS CASE)…
SO WHENEVER I WOULD START COM-
PLAINING, DR. COLKER WOULD SAY:
“STOP FUCKING WHINING AND DO
SOMETHING ABOUT IT” “YOU’LL
NEVER GET LAID COMPLAINING PUT A CIGARETTE OUT
TO A GIRL, KEEP THAT SHIT UP ON MY FAT ITALIAN SAUSAGE… I
AND “The only way you’ll get laid is TOLD MERCEDES: I hope you don’t
if you crawl up a chicken’s ass and mind that I have a little infection
wait… get my drift??” “Till then, going on down there… AND SHE HAD
masturbate and stop complaining for THE NERVE TO GET PISSED OFF AT
God’s sake!!!” MY BOY DOCTOR ME… IT’S JUST A LITTLE SORE... HOW
COLKER IS THE VOICE OF REA- DARE SHE!!!!... SELFISH BITCH!!!!
SON!! HOW DO YOU ARGUE WITH I ASKED MERCEDES: “How come
THAT… HE HAS A WAY WITH when you get mad at me I fight back
WORDS!!! IN MY MIND,Worrying is with you, but when I get mad at you,
good. Think of it as meditation for you never fight back. How the hell do
realists… ANYWAY, THAT WAS ALL you control your anger???” MER-
GOING ON 8 YEARS AGO… AS FOR CEDES REPLIED: “I clean the toi-
RIGHT NOW, I GOT THE GIRLS BUT let.” TO WHICH I SAID: “You clean
I’M STILL NOT GETTING LAID “My the toilet, how the hell does that
life is like a porno-movie, without the help???” MERCEDES REPLIED
sex”… I BEEN THINKING THAT “Because I use your toothbrush!!!”…
MAYBE I SHOULD SLOW DOWN ON SIMMER DOWN… SIMMER
MY CHRONIC “RELEASING THE DOWN… IT WAS A JOKE… SHE WAS
HOSTAGES” MEANING MASTUR- JUST KIDDING… I HOPE!!!!... I TELL
BATING, JERKING OFF…I CALL IT YOU GUYS IF YOU’RE GONNA GET
“RELEASING THE HOSTAGES”... LAID, MAKE SURE YOU WEAR CAM-
YOU KNOW, LETTING MY LITTLE OUFLAGE CONDOMS, so the bitch
TADPOLES GO FREE… HEY I’M NOT won’t see you cumming!!!... WHEN IT
REALLY WORRIED… Quitting mastur-
bating is easy, I’ve done it a hundred
times!!!... TRUST ME I CAN DO
THIS… AS A MATTER OF FACT, I
phoned my father to tell him I
had stopped masturbating and he
called me a Goddamn Quitter!!”… AS
FOR DR. COLKER, HE GETS MAD AT
ME— HE DOESN’T UNDERSTAND
WHY I DON’T JUST BANG MY GIRL…
WHY ALL THE DRAMA??? I TOLD
COLKER THAT RIGHT NOW MY DICK
WASN’T HAVING ANY PART OF GET-
TING LAID… I went to Dr. Colker’s
today and I told him “My penis is
burning.” The doc then told me, “Oh
don’t worry you’re fine, that just
means somebody is talking about
it.”…. YES IT’S TRUE, I CURRENTLY
GOT THE THE SORE WEENIE THING
HAPPENING, MY HERPES IS ACTING
UP, IT KINDA FEELS LIKE SOMEONE
MD 319
COMES TO SEX I generally avoid
temptation unless I can’t resist it…
YA KNOW WHAT, THAT’S IT… NOW I’M
NOT MAKING SENSE… NO WONDER
WHY STEVE BLECHMAN CALLS ME
THE RAMBLIN’ FREAK… YO’,
THAT’S ENOUGH SAID ABOUT MY
SEX LIFE…I’M SO DONE HERE THIS
MONTH… Women are like hurricanes:
when they come they’re wet and
wild, and when they leave they take
the house, the car and everything
else!!!!!!
STORY TIME:“Love is like a
booger: You keep picking at it until
you finally get it, then ya wonder
what to do with it once you got it”…
YO’, AS OF LATE, I BEEN TELLING
YOU A FEW STORIES ABOUT MY
FRIEND JIMMY “THE IRON BULL”
PELLECHIA AND HIS “HAPPY-GO-
LUCKY” CRAZY LIFESTYLE… MY
BOY JIMMY PELLECHIA IS A
GREAT GUY AND HAS SOME VERY
VERY CRAZY STORIES— YO’, THAT’S
WHY WE GET ALONG SO
WELL…JIMMY AND I HAD CHRIST-
MAS DINNER TOGETHER AND HE
TOLD MANY STORIES, THIS ONE
HERE IS ONE OF MY FAVORITES...
KEEP IN MIND, JIMMY IS A VERY
FUN GUY TO BE AROUND AND
WHEN HE HAS A FEW DRINKS IN
HIM, THE FUN GETS EVEN CRA-
ZIER… ANYWAY, HERE IS AN EXAM-
PLE OF WHAT I MEAN >>>>AWHILE
BACK, JIMMY ‘MY HORMONES
ARE RAGING BULL’ PELLECHIA
WAS AT AN AFTER-WEDDING
PARTY aka A RECEPTION FOR HIS
COUSIN KATHERINE… OK NOW, THE
WEDDING RECEPTION WAS AT HIS
COUSIN’S HOUSE IN THE LARGE
BACKYARD… THE RECEPTION WAS
PACKED WITH JIMMY’S FRIENDS &
FAMILY AND YES, AS YOU CAN ONLY
IMAGINE, EVERYONE WAS HAVING
A GOOD TIME, OH YEAH BABE, THE
BOOZ WAS FLOWING… NOW, AS YOU
MIGHT HAVE GUESSED, JIMMY
‘THE THIRSTY BULL’ WAS DRINK-
ING WITH HIS GIRLFRIEND AND
AFTER LOTS & LOTS OF DRINKS,
BOTH JIMMY & HIS GIRLFRIEND
HAD TO PEE REALLY-REALLY BAD,
SO THEY BOTH STAGGERED DRUNK
& HAPPY UPSTAIRS TO JIMMY’S
COUSIN KATHERINE’S APART-
MENT WHERE THEY BOTH USED
320 MD
THE PORCELAIN CONVENIENCE
(THE BATHROOM, YA FRIGGIN’ PIN-
HEAD)… WHEN IT WAS JIMMY’S
GIRLFRIEND’S TURN TO RELEASE
SOME ALCOHOL, JIMMY ‘THE
CURIOUS BULL’ STARTED GOING
THROUGH HIS COUSIN’S DRESSER
DRAWERS…. OH YEAH BABE, ASIDE
FROM SOME SNIFFING A FEW PAIRS
OF HIS HOT COUSIN KATHELINE’S
SEXY THONG PANTIES, JIMMY
‘THE HORNY BULL’ FOUND HIS
COUSIN’S BIG DILDO… LISTEN
RELAX, I GOT A HOT COUSIN TOO,
SHE WAS “MY FIRST LOVE” AND
“MY FIRST”,,,, UMMM, NEVER-
MIND!!!!if you can’t keep it in your
pants, then keep it in your family!!
(wink)INCEST: A game the whole
family can play!!” “Incest is best, put
your cousin to the test” OH YEAH
BABE, AND THAT’S JUST WHAT I
DID, MANY MANY TIMES….OK OK
OK, SIMMER DOWN, I’M ONLY KID-
DING… OK MAYBE NOT, BUT I REAL-
LY DO LOVE MY COUSIN… NO REAL-
LY, I MEAN IT, I’M JUST A LITTLE
EMBARRASSED BECAUSE MY
COUSIN IS SO DAMN HOT & ONE
HELL OF A GREAT KISSER!!!!…
BAM!!!!... WOOF, IT’S A LITTLE HOT
IN HERE, LET ME GO OPEN UP A WIN-
DOW… ANYWAY, WHERE WAS I, OH
YES JIMMY FOUND A BIG DILDO AND
THEN JIMMY ‘THE SNOOPING
BULL’ STARTED LOOKING THROUGH
HIS COUSIN’S CLOSET… AND GUESS
WHAT HE FOUND?? A BLOW-UP
DOLL… NO, I SWEAR TO GOD— I SHIT
YOU NOT— THIS IS A TRUE STORY…
THE BLOW-UP DOLL WAS NOT
INFLATED YET, SO
WHILE JIMMY’S
GIRLFRIEND SAT ON
THE TOILET, JIMMY
‘THE BLOW UP BULL’
BEGAN BLOWING UP
THE DOLL…. WHEN
HIS GIRLFRIEND
CAME OUT OF THE
BATHROOM THE DOLL
WAS ALL BLOWN UP
AND JIMMY WAS
NOW TOTALLY
NAKED!!!!!!... OH YES, I KNOW
WHAT YOU’RE THINKING— BUT NOT
ONLY IS THIS A 100% TRUE STORY
BUT THERE’S MORE… JIMMY ‘THE
NAKED BULL’ STARTED HUMPING
www.musculardevelopment.com April 2009
THE BLOW-UP DOLL ON HIS
COUSIN’S BED… IT’S AMAZING
WHAT ALCOHOL DOES TO A GUY!!
ANYWAY, JIMMY’S GIRLFRIEND
JOINED IN THE MADNESS AND SHE
TOOK OFF ALL HER CLOTHES AS
HER MAN, MY BOY JIMMY BARE-
ASS NAKED STARTED PUMPING
AWAY ON TOP OF THE BLOW UP
DOLL SO SHE DID WHAT ANY OTHER
DRUNKIN’ GIRLFRIEND WOULD
DO— SHE TOOK OF HER CLOTHES
AND JOINED IN THE
THREESOME… Never do anything
that you wouldn’t want to explain to
the paramedics later. YES!!!
JIMMY, HIS GIRLFRIEND, AND A
RED-HEADED BLOW-UP DOLL (IN
JIMMY’S WORDS “CARROT-TOP RED
HAIR”) WERE ALL BOUNCING
AROUND ON TOP OF JIMMY’S
COUSIN’S
BED IN A
HEAT OF
PASSION…
THEN A
CRAZY
THOUGHT
HIT
JIMMY’S
HEAD
(DON’T SAY
IT, I KNOW
WHAT YOU
READERS ARE THINKING, KEEP IT
TO YOURSELVES)… JIMMY WAS
FEELIN’ KINDA CRAZY AND VERY
HORNY AT THE SAME TIME, SO HE
OPENED UP THE BEDROOM WIN-

DOW AND STUCK THE BLOW-UP
DOLL’S HEAD AND TORSO OUT OF
THE WINDOW WHILE HE WAS BANG-
ING AWAY ON THE DOLL’S PLASTIC
MUSH-POT, DOGGY STYLE!!!!... THE
WHOLE WEDDING RECEPTION PAR-
TYING IN THE BACKYARD SAW
JIMMY GRINNING LIKE A “DIRTY
OLD MAN IN A PEEP SHOW BOTH,”
AS HE WAS POUNDING AWAY ON HIS
PLASTIC PRINCESS’S “PLASTIC
HAM SANDWICH” (HER PUSSY) AS
THE DOLL’S BRIGHT RED HAIR WAS
VIGOROUSLY BOUNCING AROUND
OUT OF THE UPSTAIRS BEDROOM
WINDOW FOR ALL HORRIFIED WED-
DING PARTIERS TO SEE… UMMM-
MM, NEEDLESS TO SAY, THE WHOLE
WEDDING RECEPTION GASPED AT
THE OUTRAGEOUS SIGHT, ESPECIAL-
LY JIMMY’S COUSIN KATHERINE
WHO HAD TO LATER THROW HER
BLOW-UP DOLL AWAY… NO NOT
JUST BECAUSE HER
COUSIN JIMMY ‘THE DOLL- LOV-
ING BULL’ WAS TEARING IT UP, BUT
BECAUSE JIMMY LEFT A LITTLE
PRESENT IN THE DOLL’S PLASTIC
‘CLAM CAVE’… OH YEAH BABE, IT’S
GROSS BUT IT’S TRUE, YOU ALL GOT
IT RIGHT — JIMMY LEFT A LITTLE
PEARL IN THAT ‘CLAM’ …
YUKK!!!... JIMMY LATER TOLD ME
THAT WAS THE FIRST RED-HEAD
HE EVER FUCKED… I FORGOT TO ASK
HIM IF THE DOLL ALSO HAD RED
HAIR, UMMMM… FORGET IT, I
REALLY DON’T WANT TO KNOW…If
most people said what’s on their
minds, they’d be speechless… MY BOY
JIMMY ‘THE IRON BULL’ PEL-
LECHIA IS A STRAIGHT-UP MOTH-
ERFUCKER, THAT’S WHY I LOVE HIM
& HIS CRAZY SIDE… I GOT 2 WORDS
FOR YA ALL— FUCK OFF!!!!
DON’T FORGET TO GO TO MY
WEBSITE:
WWW.GREGGVALENTINO.NET….
MY MAILING ADDRESS IS >> GREGG
VALENTINO 3663 LEE RD. # 415 ,
JEFFERSON VALLEY NEW YORK
10535. BUT PLEASE UNDERSTAND,
IT’S VERY HARD FOR ME TO WRITE
BACK… F/O

Checkout the totally outra-

geous uncensored interview
with the Ramblin Freak only
on Musculardevelopment.com
in the MD Audio online!!!
322 MD www.musculardevelopment.com April 2009
 TRAINING, NUTRITION, DIET, & SUPPLEMENTATION

NOJUICE
Bodybuilding By Eric Broser

Unless you’ve been in outer space,

lost in the jungle, or hiding under a
rock, I’m sure you’ve all heard about
the debate going on regarding keto
vs. low-carb diets, both on the
Muscular Development discussion
board, as well as in the hardcore
pages of MD magazine itself. Even
‘Boss Blechman’ has thrown himself
into the mix, posting more often in
the last few weeks than at any other
time in the board’s existence!
If you are a regular reader of my
No Juice column, then certainly you
are aware that I recently finished up a
three-part series on why I feel that
natural bodybuilders should avoid
keto-contest dieting, and instead opt
for a well-timed, low-carb approach
(with high protein and a good amount
of EFAs). Apparently my colleague
and fellow MD columnist, Dave
Palumbo, spent some of his valuable
time reading my words, as he took up
a good amount of space in the March
issue in order to “hold me account-
able for my bold statements.”
When I read this I actually laughed
so hard that my waxy maize starch
post-workout recovery shake shot out
of my nostrils like water from a gar- both Robbie Durand (MD’s Senior ing, or executed by scientists not fond
den hose. (Wait— doesn’t Dave sell Science Editor) and Steve Blechman of small dogs… but I digress.
waxy maize? Isn’t this like Gregg (Bossman and absolute research I have known Dave long enough to
Valentino selling “Go Red Sox” ban- freak!) have already reported dozens see that he only backs research that
ners?) So why did I laugh? Well, of pertinent studies on this subject, supports HIS concepts and dismisses
because Dave simply amuses me— both in the magazine and on the everything else as carb-induced
and heck, no matter what, I like the boards— and they all support my side ridiculousness! If there is one thing I
guy and respect what he’s doing in of this debate! So I thought, why can tell you guys for sure, it is that
the industry— as he does me. And should I take up space simply repeat- you cannot teach a blind person to
with that in mind, I will now proceed ing what has been put forth so many see, or a deaf person to hear. I once
with my final words on this matter… times before? And more importantly, knew a guy back in NY who used to
When I first read Dave’s little why waste my breath when I know hang out behind a 7-11 and talk to the
tirade, I immediately began gathering Dave will simply wave these studies wall for most of the day— and I bet he
research that backs up the points I off as unreliable, false, stupid, biased, is still out there, talking…
mentioned in my last few columns— poorly-executed, typed in the wrong And you know what I just don’t
then I came to the realization that font, performed in too small a build- understand? Please, humor me for a

324 MD www.musculardevelopment.com April 2009

moment. The goal in the off-season is
to gain as much muscle mass as pos-
sible, while attempting to add on as
little fat as possible. During pre-con-
test, gears are switched so that the
goal becomes: lose a maximum
amount of body fat, while retaining as
much muscle as possible. In Dave’s
last column he stated: “Remember,
carbs spare the protein and fats
you consume so that they may be
used for building and repairing
muscle. If you don’t eat enough
carbohydrates, some of the fats
and protein will, invariably, get
used for fuel.”
OK, in the off-season Dave recom-
mends the use of dietary carbohy-
drates, because he knows they help to
build muscle size, right? So, when
dieting for a contest, wouldn’t it make
sense to simply cut back on overall
calories (so you are burning more
than you ingest), but still keep some
carbs in the diet to help maintain
muscle mass? Is it necessary to cut
carbs completely, when they obvious-
ly play a role in the building and/or
maintenance of lean tissue? Doesn’t it
stand to reason that cutting them out
completely would influence a loss in
muscle while one is cutting body fat?
Yes, keto diets do work at burning fat,
but the question is, “Are they optimal
for a dieting bodybuilder, whose goal
is not only to get shredded, but also
to retain the greatest amount of their
hard-earned muscle mass as
possible?” Would keeping a small
amount of properly-timed carbs in the
diet prevent you from burning fat?
Absolutely not! Will they help you to
retain muscle? Yes they will! Will one
single cheat meal of carbs (as the
Anabolic Freak recommends) out of
the 42-56 you consume per week take
care of the negatives associated with
long-term ketosis? Doubtful.
Another thing that bugs me is that
every top trainer in the industry will
tell you that there are no absolutes in
bodybuilding. While each of us has a
basic philosophy that we believe in
and work with, we also understand
that every person is unique, and thus
needs a slight variation of our basic
plan based upon gender, lifestyle,
metabolism, genetics, body type, etc.,
as well as whether the athlete is nat-
ural or enhanced— sorry, this does
make a difference!! As far as I know,
326 MD
Dave recommends a keto fat-loss
approach to everyone, whether male,
female, drug-free, enhanced, ecto-
morph, endomorph, mesomorph,
dwarf, giant, Democrat, Republican or
alien! OK, I am making fun, but you
get the point. Each person must be
dealt with on an individual level and
in my experience no two people react
exactly alike to the same diet.
But hey, I don’t blame Dave for
relentlessly proclaiming his keto diet
as the Holy Grail of fat loss! This is
what he has become known for, just
as Mentzer was known for his heavy
duty training, which he shoved down
our throats at every opportunity,
despite the millions of trainees who
have gotten huge while working out
4-5 times per week at 1-2 hours at a
clip! Perhaps Mike truly believed his
system was superior, or maybe he
By Layne Norton
There are a few things
in bodybuilding that are
just accepted as fact; they
are beyond reproach or
question. We all KNOW that
to optimize mass gains, it is
crucial to consume ade-
quate amounts of high-qual-
ity protein. We all KNOW
that the best way to con-
sume high protein intakes is to
spread them out into small frequent
meals, to keep amino acid levels ele-
vated constantly, in order to constant-
ly keep ourselves in a state of anabol-
ism. We know that eight meals per
day is the best way to go! We are
ALL WRONG!
www.musculardevelopment.com
knew that selling something different
could make him seem like he knew
something the rest of us didn’t.
Regardless, arguing with Dave today
would prove just as successful as
arguing with Mike… and Dave is still
above ground.
Let me conclude this whole thing
with one final point: before making
a judgment in any facet of body-
building, make sure you give every-
thing a fair try. In other words, be
your own scientist and experiment
on yourself to discover what works
best for you— even if under the
guidance of a good coach. Always
remember, what you have done in
the past might have ‘worked,’ but it
may not be OPTIMAL— which is
what we must always be in search
of if we are to reach our full poten-
tial. Godspeed, my friends! ■
How often protein should
be consumed is just as impor-
tant as how much should be
consumed at each meal, as
the summation of the anabolic
response to the meal is not
only how high the response
peaks, but how long the
response lasts. In other
words, when a high-protein
meal induces an increase in protein
synthesis, how long does that
response last and when can you stim-
ulate it again? This will determine
optimal meal frequency to maximize
anabolism.
Our lab has demonstrated that the
anabolic response to a complete meal
April 2009
NO JUICE BODYBUILDING
containing protein, carbohydrates
and fats peaks at 90 minutes and
returns to baseline by 3 hours.1 So
that makes it easy, right? We should
just eat every 3 hours. Well, before
you go running off with this informa-
tion, read the rest of what I have to
say. What is REALLY interesting
about our findings is that while pro-
tein synthesis had returned to base-
line after 3 hours, plasma amino acid
levels were still elevated above base-
line and plasma leucine (the amino
acid responsible for increasing pro-
tein synthesis) was elevated almost
3x above baseline!
Accordingly, the activation of the
mTOR pathway (mTOR activation
initiates protein synthesis) was still
maximized at 3 hours, whereas pro-
tein synthesis had returned to base-
line. Thus, increases in plasma
leucine were able to trigger mTOR
signaling and protein synthesis, but
sustained elevations of plasma
leucine and mTOR signaling were
not sufficient to maintain elevated
protein synthesis. This suggests a
‘refractory’ response of protein syn-
thesis to prolonged elevations in
plasma amino acids. Bohe et al. also
demonstrated the refractory
response to constant ele-
vations in amino acids dur-
ing a 6-hour infusion of
essential amino acids.2 The
infusion produced con-
stant elevations in plasma
EAAs; however, protein
synthesis lasted only 2
hours and could not be fur-
ther stimulated during the
6-hour period.
It is unlikely that eat-
ing another meal 2-3
hours after the first meal
would be sufficient to
increase protein synthesis
again, since amino acid
levels are already elevat-
ed. Therefore, in order to
avoid refractoriness and
maximize anabolism, it
may be best to consume
larger doses of protein to
maximize protein synthe-
sis, while allowing
enough time (4-6 hours)
for amino acid levels to
328 MD
fall between meals, in order to
resensitize the system.
Now I’ve probably shocked you so
much that you spit your protein shake
out all over your magazine and now
you are cursing me for 1) ruining your
new issue of MD, and 2) telling you
the bodybuilding meal-eating protocol
you’ve been following for so long may
not be optimal for making gains! You
worked so hard for so long, to ensure
that you were always getting a con-
stant level of amino acids in and now
you’re being told that this refractory
jerk is saying all your efforts are for
naught! Well, I apologize for ruining
your magazine, but I won’t apologize
for busting on musclehead dogma—
that is just what I do.
One possible mechanism to
explain refractoriness (it really is a
word, I checked), is that there is a
membrane-bound protein stat, either
extracellular or intracellular, which is
sensitive to relative CHANGES in
amino acid concentrations, rather
than absolute concentrations. In this
case, producing constant elevations in
plasma amino acids would produce a
refractory response, as an unchanging
elevation in amino acids would not be
sufficient to activate the protein. One
www.musculardevelopment.com
possible way to overcome this would
be to consume a sizable dose of free-
form amino acids in between meals to
produce a rapid supraphysiological
increase in plasma amino acids, which
would also quickly decrease, to re-
sensitize the system.
Another possible explanation for
refractoriness may involve insulin.
The time course of plasma insulin in
our study seemed to track protein
synthesis.1 Bohe et al. also showed a
similar pattern during their infusion
study.2 While increasing insulin is not
required to initiate protein synthesis,
it does maximize the anabolic
response to amino acids.3,4 Perhaps
elevations in plasma insulin are
required to MAINTAIN protein syn-
thesis after a meal. If this is true, it is
likely that the mechanism is indepen-
dent of insulin’s effects on the mTOR
pathway, as our lab demonstrated
that the refractory response can occur
even when mTOR signaling remains
elevated.1 While insulin is not
required to initiate protein synthesis,
it is known to stimulate peptide elon-
gation (the elongation of a growing
protein as it is synthesized) in skele-
tal muscle.5 If declining plasma
insulin concentrations reduce peptide
elongation, it could possi-
bly ‘short-circuit’ protein
synthesis and explain
refractoriness.
Consistent with both of
these theories, Paddon-
Jones et al. fed three high-
protein meals, spaced 5
hours apart, with or with-
out a 15-gram essential
amino acid/30-gram carbo-
hydrate supplement in
between each meal and
measured the anabolic
response to each treat-
ment.6 They found that
over the course of the day,
the group that consumed
the supplement had a
greater anabolic response
than the group that did
not receive the supple-
ment. Perhaps consump-
tion of the free-form amino
acid supplement along
with carbohydrate was
sufficient to overcome the
April 2009
NO JUICE BODYBUILDING
We’ve all watched the typical body-
refractory response, or the supplement merely optimized the ana- building DVD. Usually they are so bor-
bolic response to each meal. ing and low quality that watching a 2-
In either case, it appears that consuming larger doses of protein hour DVD can seem like 10 hours!
spaced further apart (4-6 hours), while supplementing with a free-
form amino acid and carbohydrate supplement between meals, is
an effective way to maximize muscle protein synthesis and possi-
bly overcome the refractory response. “Layne Norton
Unleashed” is packed
Layne Norton received his BS in biochemistry from Eckerd with information from
start to finish!
College and he is a PhD candidate in nutritional sciences at the
Natural pro body-
University of Illinois. His research focuses on optimal protein intake
builder and PhD can-
and muscle protein metabolism. Layne is a natural pro bodybuilder
didate Layne Norton
and is the owner of BioLayne LLC, a consulting business for contest-
lays out his training
prep coaching, general nutrition and training consultation. Please and nutritional theo-
visit http://www.biolayne.com for more information. ries, but goes more
in-depth and explains
References: the science behind his theories and
1. Norton LE, Layman DK, Garlick PJ, Brana DV, Anthony TG, Zhao L, Devkota S, and how you can incorporate it into your
Walker DA. Translational controls of muscle protein synthesis are delayed and prolonged
associated with ingestion of a complete meal. FASEB J, 2007 21: 694.6 routine for maximum gains. The DVD
2. Bohe J, Low JF, Wolfe RR, Rennie MJ. Latency and duration of stimulation of human features non-stop action from start to
muscle protein synthesis during continuous infusion of amino acids. J Physiol, 2001 Apr
15; 532(Pt 2):575-9.
finish, with high-quality footage and
3. Anthony JC, Lang CH, Crozier SJ, Anthony TG, MacLean DA, Kimball SR, Jefferson video editing! This DVD bridges the
LS. Am J Physiol Endocrinol Metab, 2002 May; 282(5):E1092-101. gap between hardcore training and
4. Greiwe JS, Kwon G, McDaniel ML, Semenkovich CF. Am J Physiol Endocrinol
Metab, 2001 Sep; 281(3):E466-71. real science and is a video you’ll want
5. Yoshizawa F, Tonouchi A, Miura Y, Yagasaki K, Funabiki R. Biosci Biotechnol to watch over and over! Please visit
Biochem, 1995 Feb; 59(2):348-9.
6. Paddon-Jones D, Sheffield-Moore M, Aarsland A, Wolfe RR, Ferrando AA. Am J
http://www.biolayne.com to purchase!
Physiol Endocrinol Metab, 2005 Apr; 288(4):E761-7. Epub 2004 Nov 30.

330 MD www.musculardevelopment.com April 2009

 KNOWLEDGE IS POWER
Anabolic
ResearchUpdate
Warning: Opinions expressed in this column do not necessarily reflect the views of this magazine’s publisher or its
editorial staff. MD does not condone any form of illegal drug use for bodybuilding or for any recreational pur-
pose. MD also does not condone abuse of legal drugs for any purpose.
Why is my nose bleeding?
I started getting nosebleeds during my last cycle
of testosterone and trenbolone. It happened several
times while training during the same week and
took awhile to stop each time. I don’t normally get
nosebleeds, so I know it is the steroids. My friends
tell me it is normal. It freaked me out, so I stopped
taking steroids for awhile. I want to start again, but
I’m nervous. I know people are talking. Can you
help me understand what caused this and if I can
avoid it in the future?
As you suspect, nosebleeds are a known possible side
effect of steroid use. They occur at one time or another to
a fair percentage of users. Physiologically, this problem is
most directly caused by a combination of two factors. To
begin with, when used at therapeutic and moderately
supratherapeutic (above normally prescribed) dosages,
anabolic steroids tend to decrease blood-clotting ability. If
you want to know specifically what is happening, it
appears the drugs increase plasmin, antithrombin III, and
protein S levels, stimulate fibrinolysis (clot breakdown),
1,2
and suppress clotting factors II, V, VII, and X. If you look,
you’ll see that the prescribing guidelines for anabol-
ic/androgenic steroids in the U.S. warn of potential
increases in prothrombin time, a measure of how long it
3
takes for a blood clot to form. This ‘thinning’ of the blood
also seems to make a full noticeable nosebleed more like-
ly, and when it does occur, slower to stop.
Before we move on to the next factor, you need know
that steroids don’t always reduce blood clotting. In fact,
when used at high supratherapeutic dosages, these drugs
can actually have the exact opposite effect on the blood. It
seems that anabolic steroids can also elevate levels of
4 5
thrombin and C-reactive protein, as well as thromboxane
6
A2 receptor density, which support clotting. At a certain
dosage level, which is yet to be determined and likely vary-
ing between individuals, the pro-clotting changes in the
blood appear to overtake the anti-clotting effects discussed
earlier. These changes have been well-documented in some
7
steroid abusing subjects, as are reports of (sometimes fatal)
8,9,10,11,12
blood clots, embolisms, and strokes. I don’t mean to
confuse you, but I do think this is important to know. And in
a small regard, the nosebleeds you reported may be a posi-
tive sign that your blood does not have an increased clotting
tendency that would increase the risk of stroke.
The second big factor is probably very obvious: blood
pressure. Although clinically consistently elevated blood
pressure (hypertension) is not common in steroid users, it
334 MD
By William LIewellyn
does occur with some frequency. I would first and foremost
make sure I was not suffering from hypertension, as this is
something that should never be ignored and can contribute
to serious health issues. Often, elevated estrogen can be a
key culprit in this side effect and slight changes in BP might
be mitigated with a reduction in the estrogen level. Note,
however, that hypertension is sometimes also reported with
the use of non-aromatizing (purely anabolic/androgenic)
compounds, so you can’t always rely on estrogen exclusive-
ly. Of course, during intense training, your blood pressure
may become temporarily elevated as well. This likely
explains why the nosebleeds were occurring during your
training sessions. So increased blood pressure and reduced
clotting could both be working hand in hand to support
those nosebleeds.
I am not a physician and can’t advise you on what you
need to do. With that said, as you probably know by reading
my column, I believe you should always put safety first. The
first thing I think any logical person would tell you is that
you should go to the doctor for a full checkup. This is always
a good idea when you cycle, and really a necessity if you
are noticing strong side effects. If you don’t want to do this,
you need to at least rule out hypertension. Blood pressure is
an especially easy thing to check. I’d call some local large-
chain pharmacies, as many of them will have a blood pres-
sure machine on site for free use. I would say that, provided
hypertension or any other pathological condition is not the
cause, an occasional nosebleed is probably not serious.
Certainly it can be very uncomfortable, frightening, troubling
and even embarrassing to endure— and as you now know,
it may indicate a more serious underlying issue, so you
don’t want to just ignore it.
Trenbolone Acetate or
Enanthate?
I want to use trenbolone and don’t know if I
should get acetate or enanthate. I have access to
both. What is the difference? What do you like better?
The first thing you need to keep in mind is that esters
affect the release of the active steroid, in this case tren-
bolone. So either way, free trenbolone will be the drug
actually doing the job. Provided both products were phar-
maceutically pure and properly dosed, both would be
acceptable choices if you wanted to use a trenbolone. But
indeed there is a big difference between these two
steroids, which is found in the rate in which trenbolone is
released into the blood.
Acetate is a very fast-acting ester and needs to be admin-
www.musculardevelopment.com April 2009
AnabolicResearchUpdate
istered very frequently to maintain consistent blood levels.
Usually it is given every other day, to every third day at the
most. This can make for many repeat injections during a
cycle. The short ester can also be painful for some people,
caused by the inherent irritating properties of free short-
chain fatty acids. Enanthate, on the other hand, is slow-act-
ing (taken once per week usually) and more comfortable for
most people to use.
You might want to also consider that short-chain esters,
such as acetate and propionate, are not widely used in
human medicine at all. They were used regularly a long time
(many decades) ago, but have since been brushed aside for
longer esters, such as enanthate and cypionate. Enanthate
actually dominates the global market for injectable testos-
terone right now. You won’t find testosterone acetate any-
where but in an obscure veterinary steroid these days. In
general, if you do find a short-chain ester like an acetate or
propionate, it is in a veterinary preparation. Obviously, the
mental and physical comfort of an animal tends to be of a
much lower priority. All things being equal, a long-chain
ester like enanthate is preferable, as it would be more com-
fortable (if not necessarily more effective).
There is another thing to consider, though. No registered
drug company anywhere in the world is making a prescrip-
tion trenbolone enanthate product. This material is used in
the production of underground steroid products exclusively
and while I’m sure there are many pure trenbolone enan-
thate products available, you should keep this in mind.
Conversely, trenbolone acetate is still made by a number of
U.S. and international drug companies. The U.S. Finaplix
pellets, which have been sold in the U.S. without the same
strict regulations, are also still available and almost guaran-
teed legitimate pharmaceutical-quality. The chance of obtain-
ing pharmaceutical quality trenbolone acetate is, therefore,
higher. So ultimately, there are some plusses and minuses
whichever way you go— but either way, you are going tren-
bolone. If it were me, I’d make the choice based solely on
my confidence in the sterility and purity of the preparation,
regardless of the ester.
Liver Support?
Do you think it is a good idea to take a natural
liver supplement during oral cycles to help with liver
stress? Is it necessary, or are all these products rip-
offs?
On the one hand, life-threatening liver toxicity is very
rare with steroid use. Many steroid users take orals fre-
quently and very few deaths are attributed to this. That is not
to say they cannot cause liver failure— indeed, these drugs
can and have. But I don’t want you to be too alarmed. If you
use reasonable dosages and take the drugs for only periodic
cycles, your odds of encountering a life-threatening issue
are very low.
On the other hand, serious issues like high elevations of
hepatic enzymes and jaundice (bilirubin buildup caused by
bile duct obstruction) are somewhat more common. Stories
about yellowing of the skin or notable ‘sickness’ marked by
nausea, vomiting, abdominal discomfort, or other ill feelings
are quite common. I remember years ago my training part-
336 MD
ner telling me, “Dude, you’re turning yellow, man.” Sure
enough, I was— so I’ve been there myself.
While discontinuing the orals took care of the problem for
me (and most people who have had these issues), I would
have liked to have avoided getting there in the first place. In
this regard, a good liver-support product can be a great thing
to have. Indeed I don’t believe they are usually rip-offs, and
in fact there are a lot of clinical data supporting the beneficial
effects of certain natural ingredients. Products like Liv-52
(Himalaya Drug Co.) and Essentiale forte (Aventis) are well-
known to reduce liver toxicity and are even prescribed in
many countries to treat such things as hepatitis and cirrhosis
of the liver. I also recently developed a product called Liver
Stabil, under Molecular Nutrition, that incorporates a very
wide range of proven hepatic support ingredients, and feel
very comfortable recommending this to you as a first option
as well. All of these products are very affordable. Regardless
of which one you choose, I do think you should use one of
them during all oral cycles. While nothing is for certain, a
good liver supplement may very well help you avoid an
unwelcome problem with liver toxicity. ■
Know Your Gear! William
Llewellyn’s ANABOLICS 9th
Edition (2009) is out NOW. Order
your copy of this monster steroid
reference guide today, by calling
888-828-8008 or visiting
www.AnabolicsBook.com.
References:
1. Anabolic steroids and fibrinolysis.
Lowe GD. Wien Med Wochenschr,
1993;143(14-15):383-5.
2. Effect of anabolic steroids on plas-
ma antithrombin III. alpha2 macroglobu-
lin and alpha1 antitrypsin levels. Walker
ID, Davidson JF, Young P, Conkie JA.
Thromb Diath Haemorrh, 1975 Sep 30;34(1):106-14.
3. Depo-Testosterone. Pharmacia. U.S. Prescribing Information,
Revised August 2002.
4. Anabolic-androgenic steroid abuse in weight lifters: evidence for
activation of the hemostatic system. Am J Hematol, Ferenchick GS,
Hirokawa S, Mammen EF, Schwartz KA, 1995 Aug;49(4):282-8.
5. Raised concentrations of C reactive protein in anabolic steroid
using bodybuilders. F M Grace, B Davies et al. Br J Sports Med,
2004;38:97-98.
6.Testosterone increases human platelet thromboxane A2 receptor
density and aggregation responses. Ajayi AA, Mathur R, Halushka PV.
Circulation, 1995 Jun 1;91(11):2742-7.
7. Androgenic-anabolic steroid abuse and platelet aggregation: a pilot
study in weight lifters. Ferenchick G, Schwartz D, Ball M, Schwartz K. Am
J Med Sci, 1992 Feb;303(2):78-82.
8. Pulmonary embolism associated with the use of anabolic steroids.
Liljeqvist S, Helldén A, Bergman U, Söderberg M. Eur J Intern Med, 2008
May;19(3):214-5. Epub 2007 Sep 19.
9. Coronary thrombosis and ectasia of coronary arteries after long-
term use of anabolic steroids. Tischer KH, Heyny-von Haussen R, Mall G,
Doenecke P. Z Kardiol, 2003 Apr;92(4):326-31.
10. Massive pulmonary embolus and anabolic steroid abuse. Gaede
JT, Montine TJ. JAMA, 1992 May 6;267(17):2328-9.
11. Steroid anabolic drugs and arterial complications in an athlete— a
case history. Laroche GP. Angiology, 1990 Nov;41(11):964-9.
12. Death caused by pulmonary embolism in a body builder taking
anabolic steroids (metanabol). Siekierzy ska-Czarnecka A, Polowiec Z,
Kulawi ska M, Rowinska-Zakrzewska E. Wiad Lek, 1990 Oct 1-15;43(19-
20):972-5.
www.musculardevelopment.com April 2009
 AnabolicEdge By Jose Antonio, PhD

THE DEBATE OVER

ANDROGENS:
When Brawn Triumphs Over Brains
Chesticles And
Doltish Behavior
‘Nitro’ from “American Gladiators”
told Fox News that steroids gave him
‘man boobs,’ shrank his privates and
turned sex into a painful experience.
“Man boobs— breast-chesticles is
what they’re called on the street.
Gynecomastia is the scientific name.
No matter what you call it, I [had] it,”
Danny Lee Clark, who was ‘Nitro’ on
the smash reality series, reveals in his
memoir, Gladiator: A True Story of
‘Roids, Rage and Redemption. Where
does one start with this?
Mmm… OK, so Mr. Clark had been
using steroids for 20 years. Count
’em— 20 friggin’ years. That’s two
decades; that’s back when Madonna
dressed like a gypsy and most kids
had actually heard of Prince, before he
renamed himself (what was that name
again?). Don’t you think that the wise
thing to do is go to a physician to
make sure your gonads aren’t shrivel-
ing into dust and your pecs aren’t
turning into ‘breast-chesticles?’ WTF?
The one thing Mr. Clark is certainly
guilty of is being dimwitted about
what happens when you abuse a drug
for two decades. Like any drug, it’s all
about dose and duration. If you were
to take 600 mg of testosterone enan-
thate for 10 weeks, every other year,
I’d speculate the most that would hap-
pen is that you’d be bigger, faster and
more powerful than a locomotive. OK,
maybe not a train, but you’d be
stronger than your average househus-
band in Cleveland grilling steaks for
the wifey and kids. But if you’re a com-
plete dolt and choose to do a 20-year
cycle, then, well, ‘breast-chesticles’—
that’s your fate.
Low Testosterone
Is No Christmas
Present
Unlike Mr. Chesticles in the story
above, someone who tells you that
you have low testosterone is certainly
the bearer of bad news. It would be
like Santa Claus appearing on your
doorstep, saying you’ve been naughty
OK, so Mr. Clark had been using steroids for 20 years.
Don’t you think that the wise thing to do is go to a physi-
cian to make sure your gonads aren’t shriveling into dust
and your pecs aren’t turning into ‘breast-chesticles?’ WTF?
instead of nice, and giving you keys to
your brand-new Ferrari. Oh wait— the
Ferrari is on an iceberg off the coast of
Tierra del Fuego. Go get it— it’s yours!
Yeah, that would suck.
Well, having low T is indeed very,
very bad. For instance, you’ve all
heard of the Metabolic Syndrome,
right? It’s considered the most impor-
st
tant public health threat of the 21 cen-
tury; OK, at least by a few alarmist
physicians. This syndrome is character-
ized by a bunch of bad things includ-
ing increased central abdominal obesi-
ty, elevated triglycerides, reduced
high-density lipoprotein, high blood
pressure, increased fasting glucose
and hyperinsulinemia. These factors
increase the risk of cardiovascular dis-
ease and/or type 2 diabetes. Scientists
have found that reduced androgen
levels associated with hypogonadism
or androgen deprivation therapy
increase cardiovascular risk factors
and produce marked adverse (that
means bad, very bad) effects on car-
diovascular function. The Metabolic
Syndrome has been associated with
hypogonadism and erectile dysfunc-
tion (ED), and the Metabolic
Syndrome may be considered a risk
1
factor for ED. Also, low testosterone
precedes elevated fasting insulin, glu-
cose and hemoglobin A1c (HbA1C)
values and may even predict the onset
of diabetes.
The bottom line is this: having low
T is associated with Metabolic
Syndrome, diabetes, increased deposi-
tion of visceral fat and a whole host of
2
other bad things. What’s the cure? A
little T and a lot of exercise.
Face It: T-Men
Look The Part
This was a fascinating study in that
it examined the human face. Yes, the
male face, specifically. For instance, in
many non-human species, relation-
ships have been demonstrated
between androgens and the size of
sexually dimorphic male traits. It is
often assumed that a similar relation-

338 MD www.musculardevelopment.com April 2009

AnabolicEdge
ship exists for human male faces. So
that’s what these eggheads sought to
determine.
Researchers indeed found that after
experimentally determined success in
a competitive task, men with a more
masculine facial structure show higher
levels of circulating testosterone than
men with less masculine faces. Yes,
guys like Richard Simmons would
likely be lower on the T scale and
those like Charlton Heston would be
on the high side. In this study, partici-
pants randomly allocated to a ‘win-
ning’ condition, and testosterone was
elevated relative to pre-task levels at 5
and 20 minutes post-task. In a control
group of participants who were allo-
cated to a ‘losing’ condition, there
were no significant differences
between pre- and post-task testos-
terone. An index of facial masculinity
based on the measurement of sexual-
ly dimorphic facial traits was not asso-
ciated with pre-task (baseline) testos-
terone levels, but was associated with
testosterone levels at 5 and 20 min-
utes after success in the competitive
task. These findings indicate that a
man’s facial structure may afford
important information about the func-
3
tioning of his endocrine system.
Miracle Drug
For Burn Victims
And not to pee on the parade of
Mr. Chesticles (aka Nitro), but there
is ample evidence that the proper
use of androgens— in this case
oxandrolone— has benefits for
adults and kids who have suffered
from burns. Yes, you read that right,
kids!
One study examined whether
early oxandrolone treatment in
severely burned adults was associat-
ed with improved outcomes during
acute hospitalization. One hundred
and seventeen patients were includ-
ed in this analysis. Mean patient age
was 43 (age range, 18-86); 77 per-
cent were male, with an average
TBSA (total burn surface area) of 44
percent. Oxandrolone treatment did
not impact the length of stay, but
was associated with a lower mortali-
ty rate. Examination of early oxan-
drolone treatment in this cohort of
severely burned adults suggests that
www.musculardevelopment.com
this therapy is safe and may be
4
associated with improved survival .
Another study determined the
role of oxandrolone in pediatric
patients with severe burn injury.
Here’s what the researchers found.
Oxandrolone stimulates protein syn-
thesis, by binding to androgen
receptors. Yep, we knew that. Oral
oxandrolone with a dosage of 0.1
mg/kg twice daily increased protein
synthesis, lean body mass accretion
and muscle strength; it improved
serum visceral protein concentra-
tions, promoted weight gain and
increased bone mineral content.
Remember, this is in kids. During the
post-burn rehabilitation period,
oxandrolone given at 0.1 mg/kg/day
improved muscle strength, especial-
ly when combined with exercise.
Based on clinical studies, oxan-
drolone 0.1 mg/kg twice daily is safe
5
when given for up to 12 months.
Certainly with kids, the risk of
using any drug is tremendous; but
there’s just no reason for adults to
NOT be given the option of taking
oxandrolone to treat severe injuries
such as burns. Now if we can use it
to treat burns, why not use it to treat
musculoskeletal injuries? Why do
folks care so much if androgens are
used at all? ■
Jose Antonio, PhD, is vice presi-
dent of the National Strength and
Conditioning Association. He has a
PhD in muscle physiology and is chief
executive of the International Society
of Sports Nutrition.
References:
1. Traish AM, Guay A, Feeley R, Saad F.
The dark side of testosterone deficiency: I.
Metabolic syndrome and erectile dysfunc-
tion. J Androl, 2009;30:10-22.
2. Traish AM, Saad F, Guay A. The dark
side of testosterone deficiency: II. Type 2
diabetes and insulin resistance. J Androl,
2009;30:23-32.
3. Pound N, Penton-Voak IS, Surridge
AK. Testosterone responses to competition
in men are related to facial masculinity.
Proc Biol Sci, 2009;276:153-9.
4. Pham TN, Klein MB, Gibran NS, et al.
Impact of oxandrolone treatment on acute
outcomes after severe burn injury. J Burn
Care Res, 2008;29:902-6.
5. Miller JT, Btaiche IF. Oxandrolone in
pediatric patients with severe thermal burn
injury. Ann Pharmacother, 2008;42:1310-5.
April 2009
 BODYBUILDING WITHOUT GENETICS
The Anabolic
Freak By Dave Palumbo,
Editor-in-Chief,
musculardevelopment.com
Warning: Opinions expressed in this column do not necessarily reflect the
views of this magazine’s publisher or its editorial staff. MD does not condone
any form of illegal drug use for bodybuilding or for any recreational purpose.
MD also does not condone abuse of legal drugs for any purpose.
Dave, I heard that there’s a
new estrogen-inhibitor on the
market called Fareston that’s
stronger than anything else out
there. Have you heard of it? How
does it work? Should I stop tak-
ing Arimidex and start taking
that?
Fareston (toremifene citrate) is a
class of drug known as a selective
estrogen receptor modulator
(SERM). All the glitz aside,
this is just a fancy way
of saying that Fareston
blocks estrogen recep-
tors. If this mechanism
of action sounds
familiar, that’s
because it is.
Nolvadex
(tamoxifen cit-
rate), a drug
that’s been
around for over
20 years, has
the exact same
mechanism of
action— it
antagonizes the
estrogen receptor.
Having said this, it
becomes quite apparent
that Fareston is nothing more
than a glorified Nolvadex.
Aromatase-inhibiting com-
pounds such as Arimidex, Femara
and Aromasin are much more potent
estrogen-inhibiting drugs. They block
the conversion of testosterone into
estrogen and thus, nullify any estro-
gen-related side effects associated
with the hormone. Why worry
about blocking receptors when
you can just eliminate the source
342 MD www.musculardevelopment.com
of the problem? Besides, merely
blocking estrogen receptors does
nothing to curtail the quantitative
loss of muscle-building testosterone.
While some people will insist that
SERMs are great for increasing pitu-
itary output of LH during the post-
cycle period (due to estrogen recep-
tor blockade), the best way to raise
pituitary LH levels is to eliminate the
substance (estrogen) that causes the
negative feedback in the first place.
Aromatase inhibitors solve this prob-
lem, as well.
Every time I get my blood
work done, my liver enzymes are
two to three times what’s ‘nor-
mal.’ I remember you saying that
for bodybuilders and athletes,
it’s normal to have high enzyme
levels. Have there ever been any
clinical studies done to prove
that fact?
I’m happy and proud to say that
there’s finally a study out there that
helps prove what I’ve been saying for
years— weight training causes
skewed liver function tests! The
study, “Muscular exercise can cause
highly pathological liver function
tests in healthy men,” appeared in the
British Journal of Clinical
Pharmacology, Volume 65, Number 2,
February 2008, pp. 253-259(7). The
study clearly concluded that
weightlifting results in profound
increases in liver function tests in
PHOTOS BY PER BERNAL
healthy men. What was even more
significant was that these increases in
liver function (i.e., AST, ALT, LD, CK
and myoglobin) remained high for at
least seven days after weightlifting.
What this means is that if you want
April 2009
BODYBUILDING WITHOUT GENETICS
to get an accurate assessment of liver
function in the body, weightlifting
should be restricted for at least seven
days prior to getting blood work.
Unfortunately, the reality of the situa-
tion is that most bodybuilders won’t
skip going to the gym for an entire
week just to get an accurate read on
some blood test that they could care
less about anyway. What’s most
important about this landmark study
is that bodybuilders finally have
some solid evidence to bring to their
physician when getting blood drawn.
Perhaps the days of hearing about
how steroids are destroying our liver
may be a thing of the past?
Unfortunately, that’s not very likely!
What are the implications for a
type 1 diabetic following a keto-
genic diet? Would they be able to
drastically reduce their insulin
dose? My training partner has
diabetes and follows a moderate
protein/moderate-carb regimen,
but stays fat all the time. I want
to get him on a keto regimen but
I’m not sure of the conse-
quences. His dietitian at the hos-
pital always tells him he
absolutely needs loads of carbs
to function. Dave, what’s the
truth?
When I received this question, I
knew that the only person who could
truly give me an accurate, progres-
sive answer was my fiancée, Colette
Nelson—a type 1 diabetic and
Certified Diabetes Educator (CDE).
Here’s what she had to say:
Type 1 diabetics have been told for
years that they must have carbohy-
drates in their diet because of the fact
that they take insulin. However, the
truth is that insulin is needed, even in
the absence of carbohydrates or any
food, for that matter. Another com-
mon fact that even the most educated
dietitians fail to realize is that about
40 to 50 percent of the protein we
ingest gets converted to sugar via
gluconeogenesis (the conversion of
amino acids into glucose). This occurs
over a long period of time, so it takes
about 1 to 3 hours to see the rise in
blood glucose. Believe it or not, even
fat (about 10 percent), increases
blood sugar over a 7-hour timeframe.
Given these truths, a type 1 diabetic
certainly can follow a ketogenic diet
and safely reduce insulin levels with-
out becoming hypoglycemic. The
question is how, and which types of
insulin should be used to treat them?
Type 1 diabetics need to use two
types of insulin to control their blood
sugars: (1) Long-acting or basal
insulin, taken one or two times every

Name: Brandon D. Chiles
Age: 29
Height: 5’11”
Weight: Off-season: 315 pounds; contest: 265 pounds
Contest Highlights:
2005 NPC Jr. Nationals, 6th place,
super-heavyweight
2008 NPC Red River Classic, 1st
place, super-heavyweight
Brandon Chiles was always a
big, strong, guy. Growing up, his
parents nicknamed him ‘Jethro’
from the TV show “The Beverly
Hillbillies.” As an adopted child,
Brandon had no idea what his true
genetic potential was. By the
eighth grade he weighed a thick
175 pounds and by the time he
got to college, he was clearly the
strongest guy on his football
team. After graduating, Brandon
continued lifting weights to stay
in shape. Despite the urging of his
friends, Brandon refused to enter
Anabolic
a bodybuilding competition. That
of the M
all changed on April 6, 2000 when
Brandon
his son was born. It was at that very
moment that Brandon had an awaking of sorts
to his true genetic gifts and he made a decision to enter
his first contest. Five years later, Brandon was a self-
admitted ‘cocky prick who walked around like his shit
didn’t stink.’ However, a devastating motorcycle acci-
dent changed his attitude and his life, forever.
Two weeks out from the 2006 NPC Junior Nationals,
Brandon was cruising home from the gym on his bike
when a car pulled out in front of him and launched him
25 feet in the air. When he landed, he suffered seven
broken ribs, kidney and liver damage, two herniated
disks and a torn oblique muscle. Brandon ended up in a
coma for two weeks. He even had to
endure a tracheotomy for one and one-
half years. Humbled and as far
removed from the big, cocky, body-
builder as one can get, Brandon was so
severely injured that he had to learn to
walk again.
When he reflects back on his life
before the accident, Brandon remembers
a specific instance when he received
what he calls a “divine inspiration to do
good for young people.” Throughout his
entire ordeal, this epiphany of sorts
never left his mind. Brandon believes
that the accident showed him that his
priorities were all wrong and that he
needed to use bodybuilding as his tool to
reach out and help those less fortunate
than him. It was this desire to get his life
back on track that not only enabled
Freak Brandon to learn to walk again; it drove
onth: him to reconstruct the great physique he
D. Chiles once possessed and to return to the stage
to win the super-heavyweight class at the
2008 NPC Red River Classic. With a new love for life, a
new passion for bodybuilding and a renewed motivation
to better the lives of others, Brandon intends on making
a bold statement on the 2009 NPC national bodybuild-
ing scene. Don’t count this warrior out. He’s back and
better than ever!

April 2009 www.musculardevelopment.com MD 343

BODYBUILDING
WITHOUT GENETICS
12-24 hours and (2) short-acting or
‘bolus’ insulin, taken every time food
is ingested. Doctors always try to
simplify this treatment by limiting
the number of daily injections; how-
ever, this isn’t the way to effectively
manage diabetes. Most people just
end up ‘feeding the insulin’ rather
than feeding the body and supplying
just enough insulin to maintain nor-
mal blood sugars (70-120mg/dl).
With the new advances in insulin
technology, Lantus (glargine) insulin
becomes the preferred basal (long-
acting) insulin of any progressive-
thinking diabetic. I suggest taking it
twice per day (rather than the usual-
ly prescribed one shot per day) in
order to better control your daily
blood sugars. Despite what the pam-
phlet says, Lantus insulin doesn’t
quite last 24 hours.
For short-acting insulin, I recom-
mend using a combination of
Humulin R (regular) and Humalog
with every meal. Most physicians
prescribe one or the other but I’ve
found that the combination of the
two perfectly manages blood sugar
rises associated with meal consump-
tion. Going into a meal, your blood
sugar should be around 70-
100mg/dl. In order to properly cor-
rect for blood sugars over 100mg/dl,
you should use Humalog. For exam-
ple, 1 unit of Humalog (on average)
drops your blood sugar approxi-
mately 20 points. Therefore, if your
blood sugar was 140mg/dl going
into a meal, you’d take 2 units of
Humalog. Next, due to the fact that
Humulin R starts working after about
30 minutes, and hits its peak in
about 2 to 4 hours, this makes it per-
fect for someone following a keto-
genic high-protein/moderate fat diet.
Since we know that 40 percent of
ingested protein will be converted to
glucose; a 50-gram protein serving
will, ultimately, yield about 20 grams
of glucose over a period of time.
Since 1 unit of Humulin R generally
covers about 10 grams of carbohy-
drates, you’d need to take 2 units of
HumulinR in this instance. So, in this
example of a type 1 diabetic with a
blood sugar of 140mg/dl who’s
ingesting 50 grams of protein (with a
www.musculardevelopment.com
moderate amount of fat), he/she
would take approximately 2 units of
Humalog (to lower their existing
blood sugar) and 2 units of Humulin
R (to satisfy the meal they’re about
to eat).
Remember, you should always
test your blood sugar prior to eating
and then make adjustments accord-
ingly before administering any
insulin. I would even advise testing 1
hour post-prandial (after the meal) to
make any necessary adjustments.
Remember, glycosylation of red
blood cells (RBCs) begins at 126
mg/dl, so make sure to keep your
blood sugars under 120!
Keep in mind, playing with insulin
can be very dangerous. I recom-
mend always speaking with a physi-
cian or certified diabetes educator
(CDE) before making any changes in
your insulin regimen. Any diabetics
interested in learning more about
Colette’s advanced insulin regimen
can contact her at
colettey@msn.com.
Dave, I’m growing like never
before on your off-season diet,
but now I have a new problem:
stretch marks! Any thoughts on
how to prevent them or even
better, get rid of the ones I
have?
Think of stretch marks as a war-
rior’s battle wounds! If you don’t
have any, it means you’re probably
not packing on massive amounts of
muscle. In my experience working
with bodybuilders, pretty much all
elite-level guys get them. At one
point in my career, when I was over
300 pounds, I was getting new
stretch marks from getting mas-
sages. Remember, when the skin
gets stretched thin, the skin becomes
extremely vulnerable to small
microtears (stretch marks). Can you
prevent or get rid of these scars? I’ve
tried vitamin E, cocoa butter, scar
creams and even laser treatments
and the only thing I found that
helped was having faith in the say-
ing, “Time heals all wounds.”
Luckily, stretch marks fade over time
and, eventually, you won’t even
notice them anymore. The bright red
April 2009
 BODYBUILDING
WITHOUT GENETICS
discolorations turn white and, after
several years, you forget you ever
had them. Remember, it’s the guys
who don’t have them that should be
asking themselves, “Am I doing
something wrong?”
I have a small case of gyneco-
mastia that developed during my
off-season cycle. I was very
careful to take Arimidex every
other day during my cycle, so I
don’t understand how this devel-
oped. And now that I am dieting
for a show, it’s become more
evident. Is there anything I can
do to reduce the gyno before my
show?
The best solution for gynecomas-
tia is to have it surgically removed.
Even though you took the aromatase
inhibitor (Arimidex), you obviously
have a genetic predisposition for the
condition. If you’re prone to it, no
matter what precautions you take,
it’s going to flare up. Many individu-
als get gynecomastia without ever
touching a single anabolic steroid.
Not only is surgery the only perma-
nent solution, if you calculate all the
money you have and will spend on
anti-aromatases to prevent and
reduce the gynecomastia, surgery
becomes a much more cost-effective
option. In the meantime, since you
won’t be getting the surgery before
your show, I recommend increasing
your dose of Arimidex to 1 mg every
day. For over-the-counter alterna-
tives, you can try Gaspari’s Novedex
XT or Species’ Testostolyze. At a
dosage of 4-5 pills per day (of
either), your estrogen levels should
drop sufficiently to reduce the estro-
gen-related side effects. As a final
precaution, 10 mg of tamoxifen
twice daily will block estrogen recep-
tors and nullify any pre-existing
estrogen that might still be hanging
around causing problems.
Reminders
My Personal Training Certification
Course, S.M.A.R.T., is now available
online at smarttrainingonline.com.
Become a certified personal trainer
from the convenience of your own
home. I personally wrote the informa-
346 MD www.musculardevelopment.com
tion-packed 100-page manual and I
guarantee it’s the most comprehen-
sive diet, supplement and training
manual available. By popular
demand, a paper copy version is now
also available for $39.99. Check out
the web address above.
To purchase my book, Perfect
Prison Physique, please send a $25
money order to the
address below or order
online at
www.davepalumbo.com.
Dave Palumbo
P.O. Box 1122
Seaford, NY 11783
Prison
Bodies
Jimmy Wakefield, currently incar-
cerated at the Federal Satellite Camp
in Memphis, TN, claims to be a long-
time reader of Muscular
Development;
however, he
admits he’s only
truly dedicated
himself to the
bodybuilding
lifestyle for the
last six months.
While preparing
for the annual
‘peel-off’ at his
prison camp,
Jimmy dropped
his bodyweight
from a fat 230 pounds (at six feet tall)
down to a ripped 205 at 7 percent
body fat. He credits the ‘cutting-phase
diet’ and ‘peel-off preparation’ he
read in my book, Perfect Prison
Physique, and the invaluable informa-
tion from the pages of MD for his
incredible transformation. As his
photo clearly indicates, in six short
months, Jimmy truly changed him-
self into the person he always knew
he could be. More importantly, he’d
like all the MD readers out there to
know that with willpower and deter-
mination, anything is possible.
As a final note, Jimmy would like
Muscular Development to bring back
the ‘hard-body’ girls for all the guys
out there who are currently locked
down and need something pretty to
stare at. I agree! ■
April 2009
 MuscleTech
BODYBUILDING Q&A
Q: There are a ton of supple-
ments out there that
promise to build muscle. What is
one supplement that should be a
staple in every bodybuilder’s sup-
plement stash?
A: One of the most important
supplements that body-
builders can benefit from is a high-
quality, scientifically formulated amino
acid product. Amino acids are the
building blocks of protein and are
essential for bodybuilders because
they aid in the repair, growth and
development of muscle tissue. The
best amino acids are derived from
quality whole-food protein sources
such as fish, meats, grains, peas,
legumes and dairy. It’s common knowl-
edge that maintaining amino acid
intake is important to keep gains com-
ing and to increase significant muscle
growth— this is especially true for
bodybuilders, so supplementation is
the key to growth. The simple truth is,
without critical amounts of amino
acids delivered to your muscles, you
will not grow.
One amino acid complex that has
been engineered with a clinically
proven ratio to build muscle is Alpha
Amino Prototype 216™. The Medical
Branch at the University of Texas tested
a key complex in the Alpha Amino
Prototype 216 formula on human sub-
jects and the results were astonishing.
By consuming this key complex with a
carbohydrate mixture before their
intense training session it was discov-
ered, by looking at plasma amino acid
concentration and blood flow, that
blood amino acid delivery was
increased by an incredible 650 percent
1
directly to the muscle. Team
™
MuscleTech , the creators of Alpha
Amino Prototype 216, make it possible
for a precise portion of key amino
acids to be rapidly delivered directly
352 MD
RESEARCH REPORT
By Team MuscleTech Research and Development
into muscles by engineering this for-
mula with ultra fast-absorbing
nanoparticulated amino acids. With
intense training and this increase in
amino acid delivery to hardworking
muscles, Alpha Amino Prototype 216 is
the critical element you need to add to
your diet and training program if you
want to achieve rapid muscle growth.
Q: I get really confused
when taking certain sup-
plements because the label says to
take it one way and people at the
gym and on bodybuilding forums
tell me something else. I need a
straight answer with proof— when
is the best time to take an amino
acid supplement?
A: Supplement timing is one of
the essential elements you
need to get right if you want to maxi-
mize your muscle-building potential.
Consuming your supplements at an
inopportune time can keep you from
taking advantage of the hard work
you put into your diet and training
program.
Although the concept of supple-
ment timing applies to all supple-
ments, it is most important when it
comes to your amino acids. In fact, a
revolutionary study was conducted at
the Medical Branch of the University
of Texas to find out how the timing of
amino acid ingestion can alter the
anabolic response of muscle to resis-
tance exercise, and what they discov-
ered was truly groundbreaking. This
scientific research study was
designed to determine whether oral
consumption of an essential amino
acid/carbohydrate supplement before
exercise results in greater anabolic
response than supplementation after
resistance exercise. The study showed
that the administration of a precise
dose of essential amino acids and car-
www.musculardevelopment.com April 2009
bohydrates taken right before training
boosts anabolic muscle response
more than when this same combina-
tion is taken post-workout. You can still
get anabolic if you take amino acids
and carbohydrates after your training,
but not as anabolic as before training,
according to a third-party clinical
study. This was shown by a 216 per-
cent increase in myocellular uptake of
L-phenylalanine, a key marker of mus-
cle protein synthesis at the cellular
level. The researchers conducting this
clinical study employed a very precise
method of testing done by drawing
and analyzing blood from human sub-
jects 60 minutes following intense
exercise, resulting in an immediate
216 percent increase in muscle growth
2
activity.
Knowing the importance of protein
synthesis as it relates to muscle
™
growth, Team MuscleTech — the
industry leader in scientifically engi-
neered supplements— created the
next generation of super-amino mus-
cle growth, Alpha Amino Prototype
216. By utilizing the power of Nano-
™
Diffuse technology, as well as cutting-
edge clinical science as the driving
force behind the Alpha Amino
Prototype 216 formula, just one serv-
ing consumed with your favorite
sports drink 15 minutes before your
workout can trigger an immediate
increase in muscle growth activity by
an incredible 216 percent, as shown
by the University of Texas study. Alpha
Amino Prototype 216™ is one of the
most scientifically advanced amino
acid supplements available. ■
References:
1,2. Tipton, Kevin, et al. (2001).Timing of
amino acid-carbohydrate ingestion alters
anabolic response of muscle to resistance
exercise. Am J Physiol Endocrinol Metab,
281, E197-E206.
 INJURY & REHABILITATION
By Victor Prisk, MD

AskTheDoc
When I squat, I get a lot of pain and swelling in my horn of the medial meniscus.These should be evaluated by
knee, especially when going deep. Now my knee has X-rays to diagnose degenerative changes of arthritis and an
a painful click and catches when I walk. What’s up, MRI to characterize the meniscus tear.
doc?
Deep squatting, or going below parallel, puts an extraor-
dinary amount of stress on many structures in the knee. On
numerous occasions in MD, I have discussed the stress of
deep and heavy movements on the tendons around the
knee, such as the patellar and quad tendons. However,
these structures don’t often result in clicking and catching,
although the knee may give way when walking.
Your clicking or catching is what I would call a mechani-
cal symptom. Mechanical symptoms usually occur when
structures within the knee joint have some kind of derange-
ment. Deep squats, especially with heavy weight, may result
in a meniscus tear. What is the meniscus, you ask?The
menisci (plural, there are two) are cushions on the inside of
your knee at the periphery.There are medial (inside) and lat-
eral (outside) menisci that lie between the femur (thigh
bone) and tibia (shin bone).The menisci are made of tough
cartilage and conform to the surfaces of the bones upon
which they rest.
The menisci help distribute and dissipate forces within
the knee joint.They also contribute to stability of the joint, Meniscus tears that are symptomatic and interfere with
acting as secondary restraints with the ligaments.The cush- daily activities are repaired or debrided surgically. Initially,
ioning effect helps protect the cartilage that lines the ends of physical therapy and other conservative measures may be
the femur and tibia (articular cartilage). The meniscus can taken, but the meniscus has poor healing potential. In cer-
have many types and patterns of tears.These often result tain types of tears the meniscus is repaired arthroscopically.
from a traumatic event or by progressive degeneration due Unfortunately, the recovery from a repair is longer and
to stress such as heavy squatting or running. When the more tedious than a simple debridement or shaving, called
meniscus has a bad tear, all of its functions go out the win- a meniscectomy. Repair requires a period of non-weight-
dow and the articular cartilage breaks down, which is other- bearing on crutches. However, meniscectomy results in a
wise known as OSTEOARTHRITIS. greater chance of osteoarthritis and further joint damage
down the road. If the tear is degenerative or ‘frayed’ there is
often no choice but the meniscectomy.

Meniscus tears cause pain along the joint line on the side
that they cushion. Swelling, popping, clicking, locking, catch-
ing and decreases in knee motion are all symptoms of
meniscus tears. Deep squatting often damages the posterior

354 MD www.musculardevelopment.com April 2009

AskTheDoc—
Injury & rehabilitation
Arthroscopic surgery is performed
by making two small (1 centimeter)
incisions and inserting a camera into
the joint. Through one of the inci-
sions, instruments are introduced
into the joint to shave, cut/trim, or
repair the meniscus. Other repairs,
such as fixing the articular cartilage
or an ACL reconstruction, can be per-
formed at the same time. The proce-
dure can be performed under spinal
or general anesthesia. If you are
brave enough to stay awake, the sur-
geon may even let you watch the
surgery on a TV. When I had a knee
arthroscopy for a meniscus tear at 16
years old, I watched my surgery and
that is why I enjoy doing them today!
When can you return to lifting or
sports? It depends on the tear. If
repaired, it may take up to 3 months
to return. If debridement is per-
formed, as I had, you may be able
to return to sports in 3 to 4 weeks.
The key here is that everyone is dif-
ferent; only your surgeon can tell
you exactly what your specific rehab
should be.

What are your thoughts on

Chiropractic care for low back pain?
Low back pain is a clinical entity that is very painful for the PHYSICIAN. Back
pain that is associated with instability and neurological symptoms can be surgically
treated and often should be. However, numerous studies suggest that weight loss,
physical therapy and other modalities are more effective than surgical management
and pose less risk. Risks such as infection, nerve damage, or paralysis will make one
think twice about having back surgery for pain alone. Only a spine surgeon
(orthopaedic or neurosurgeon) is trained to understand what can or can’t be done
surgically, at least in their hands.
That being said, chiropractic care can be quite beneficial to some. Just research
the D.C. as you would for any physician. Look up their education and research their
reputation. Most D.C.s run private practices that may or may not take insurance.
They may take cash and have an incentive to encourage you to return or undergo
unnecessary or repeat procedures. Discuss the expectations of treatment. See your
physician and have X-rays to rule out pathology that may be made worse by manipu-
lation. Don’t be fooled into thinking that scoliotic curves and ‘slipped’ disks or ‘unsta-
ble’ SI joints will be corrected or cured by manipulation. Ask if they think they will be
able to cure you, or if you are going to have to have an indefinite number of visits to
get relief. Often ‘cure’ from manipulation alone is not to be expected. If you want
relief, and manipulation continues to work week to week and month to month, then
you may continue. But the D.C. should encourage you to make lifestyle changes such
as weight loss, core strengthening and other exercises that should reduce your num-
ber of visits over the course of time.
I encourage patients who I have evaluated thoroughly to pursue chiropractic care,
acupuncture and alternative medicine techniques for low back pain, after they have
failed physical therapy. Injections, braces, medications and surgery can all be comple-
mentary. Good luck in your pursuit of relief.

What’s Up With Dr. Prisk?

I am currently trying to stay in shape for the competition season. I have been
enjoying participating in swing
PHOTOS COURTESY OF DR. VICTOR PRISK

dancing for my cardio. It’s a fan-

tastic workout! Done twice a
week for 2 hours, I’ve dropped 4
percent body fat. I used to do it
professionally. Check out my
videos at www.victorprisk.com.
Here I am with my mentor and
Chief of Orthopaedic Surgery, Dr.
Freddie Fu, and colleagues at a
function for the Pittsburgh Ballet
Theatre.

www.musculardevelopment.com April 2009

 BODYBUILDING’S MOST POWERFUL TECHNIQUES
Extreme Muscle
Enhancement
I’ve taken a great deal of flack in the
press for pulling Jeremy Piven from
David Mamet’s Broadway smash play
“Speed the Plow.” Piven is best known
for his role in the popular HBO show
“Entourage” as the explosive, smarmy
and ever-antagonistic super agent Ari
Gold. With the blessing of my patient,
here’s the ‘full story scoop,’ straight
from the Doc, exclusively for my MD
readers:
Piven was under my care for symp-
toms of extreme fatigue and difficulty
concentrating, among other condi-
tions. In September, after some curso-
ry blood work revealed very little, I
tested him for heavy metals. Piven
had a potentially toxic level of mer-
cury in his system. The actual blood
value of 57mcg/L was tested and veri-
fied by Quest Diagnostics. To put it in
perspective, the upper limit tolerable
in the respective reference range is no
more than 10mcg/L. So he came in at
almost six times the allowable range.
This level was so high that it actually
exceeded the highest level I’ve seen in
the last decade of practice. It shocked
my colleagues. You really have to
practically run a toxicology lab to see
higher levels, and in those instances
they are usually some type of acute
occupational exposure.
But suffice it to say that once you
get into the upper 50s, things can get
serious. Psychological symptoms at
this stage can go beyond simple
fatigue and rapidly progress to condi-
tions of irritability, restlessness, anxi-
ety and nervousness, vertigo, memory
loss and difficulty breathing. If coupled
358 MD
with a lack of adequate rest, things can
progress to depression and even suici-
dal tendencies. Manifestations of phys-
ical symptoms can begin with bleed-
ing gums and progress to chronic
diarrhea/constipation, headaches,
abnormal heart rhythm, glaucoma,
high blood pressure, renal insufficien-
cy and even heart attack.
With no other source apparent, the
etiology of his blood mercury was most
probably due to his penchant for con-
suming large volumes of sushi twice
each day for many years. As a daily fix-
ture of Nobu in Malibu, this should
come as no surprise. Piven was also tak-
ing some exotic Chinese herbs for gen-
eral health purposes and this may have
contributed to his condition, but I was
never able to confirm my suspicions.
In an effort to accommodate Piven’s
persistent desire to keep working in his
Broadway play, my instructions at the
time were clear— I acquiesced and let
the show go on but insisted on oral
chelation therapy, coupled with a strict
diet and rest regimen. I warned him that
the rest component was critical
because, as mercury is liberated from
the body via this method, he could feel
a lot worse, long before feeling better.
The effects of mercury vary greatly in
terms of type and intensity, from one
person to the next.
At the time I suggested putting off
the play altogether for a few months,
but this was not something he was will-
ing to consider. Though he was compli-
ant with all my instructions and his mer-
cury dropped considerably (first to 20
after a couple of months, and then to
www.musculardevelopment.com April 2009
By Carlon M. Colker, MD, FACN
16), as predicted, his symptoms of
fatigue and difficulty concentrating actu-
ally magnified. He also exhibited discon-
certing new symptoms of irritability. At
this point— around December 10,
2008— I drew the line and told him to
immediately step away from his work
on the play. I wanted him to rest com-
pletely, hopefully as an outpatient, and
continue to receive proper medical care
for the remainder of his treatment.
Under the intense pressure of the
producers, he decided to ignore my rec-
ommendation, push through his
advancing symptoms, and return to the
rigors of work. As a result, only days
later his condition further decompensat-
ed, to the point of worsening neuro-
muscular symptoms, forgetfulness, ver-
tigo with presyncope, and finally the
development of an abnormal EKG, con-
firming a marked sinus bradycardia.
At that point I admitted him to
Greenwich Hospital. During this stay,
Piven was seen by Robert Stark, M.D.
(a renowned Yale cardiologist with 29
years experience), Walter Camp, M.D.
(a highly respected senior staff neu-
rologist and professor emeritus), and
myself. Both specialists agreed he
could be discharged on the third day
and followed closely as an outpa-
tient; they also agreed wholehearted-
ly that he has pushed, or allowed
himself to be pushed too hard, and
should immediately step away from
the show, convalesce and continue
treatment. In particular, along with
these other recommendations, Dr.
Stark’s words “enforced rest” are par-
ticularly noteworthy.
ExtremeMuscle
Enhancement
At that point I discharged him from
the hospital with a caution that some or
all of his symptoms would likely persist
and possibly even continue to advance
for weeks or months after this level had
normalized (which it still had not). He
was tired and disappointed; I sent him
packing back to L.A., for rest and follow-
up with my colleagues at the Beverly
Hills office.
After a few more rough weeks, his
health has finally started to come
around.
So what’s the moral in all this? Well
for one, thanks to the way we’ve pol-
luted our environment, something as
healthy as fish is being ruined by the
dumping of commercial and industrial
waste into the oceans. It’s become
such a serious problem that now
almost all fish contain some degree of
mercury, with the worst being shark,
swordfish and mackerel, as well as
older and larger fish toward the apex
of the food chain. Mercury is stored in
large amounts in muscle; this is a
medical fact verified by autopsy stud-
ies. It’s for these reasons that the larg-
er, older fish, with more lean muscle,
contain more mercury.
Second, despite what some misin-
formed ‘experts’ say, it’s a document-
ed scientific fact that mercury toxicity
is now more pervasive than ever. The
problem is that not enough physi-
cians out there are experienced
enough to look for it in their patients.
Mercury toxicity affects nearly every
organ system and can be fatal. So if
you’re out there feeling symptoms or
suffering health problems that your
doctor can’t figure out, I urge you to
get your mercury levels checked.
What does this all mean to the body-
builder? Well, a lot. Bodybuilders and
physique/fitness fanatics are perhaps
the highest per capita consumers of
canned tuna and sushi in the United
States. I personally recall consuming
many, many a can during my competi-
tive days. Tuna straight out of the can,
tuna salad with low-calorie mayonnaise,
tuna with low-calorie creamy Italian
dressing, and tuna with apple sauce and
raisins (yes, I fully realize that the last
version was a weird one, but it’s the
truth). I always hated that chunk-light
tuna version; to me, it always stunk like
www.musculardevelopment.com April 2009
cat food and I suspect tasted no better.
So I would usually go high-end for the
albacore tuna packed in water. The prob-
lem is that the albacore version is the
highest in mercury among the commer-
cially available canned tunas. And
though it varies from fish to fish, sushi
and sashimi (sushi minus the rice) can
harbor large amounts of mercury.
As a result of this shameful, man-
made toxic scourge, I don’t eat much
tuna these days— maybe about a can
or two a month, compared with the
old days of a can or two a day! I still
eat sushi on occasion; I love the taste
and elegance of a big plate of sushi
and sashimi adorned with the usual
accoutrements. By limiting my con-
sumption of these favorites to once
or twice per month, I know I am safe
from mercury overload.
For the muscle builder, excess mer-
cury can create big problems, the most
obvious of which is neuromuscular
weakness. And mercury interferes with
normal metabolic functions and energy
pathways. The problem is that once
mercury is deposited into your system
in excess, it’s not so easy to get out. If
you just cut things from the supply side
it can take years to work its way out of
your system. Using chelating agents,
antioxidants and enzyme system cata-
lysts, mercury can be liberated in an
exponentially shorter time frame.
So if you are a bodybuilder who eats
a great deal of fish and you are experi-
encing an unexplainable drop in
strength coupled with increasing
amounts of fatigue, get to your doctor
and have your mercury levels checked.
There are a number of ways to do this,
including blood measurement, urine
testing and hair analysis. We utilize all
methods in our clinic and, depending
on the case, some patients may under-
go one or more of these tests. The point
is, if you suspect this could possibly be
an issue for you, check it out.
You just might be surprised to find
out that it’s heavy metal that’s keeping
you from moving the heavy metal! ■
Dr. Colker’s book, Extreme Muscle
Enhancement: Bodybuilding’s Most
Powerful Techniques is available by
calling 1-800-310-1555 or ordering the
book online at www.prosource.net.
 Busted!
LegalQ&A
Penis Time
I read that the guys who sold a fake penis that
helps athletes beat doping tests were arrested. Has
the War on Steroids really gone this far?
Thanks for giving me a reason to insert a ‘penis’ into a
magazine column title! Got your attention? Yup, these guys
are facing, ahem, ‘hard’ time for distributing a prosthetic
penis over the Internet. The device, called the Whizzinator,
was initially thrust into the headlines when former Vikings
running back Onterrio Smith was caught with one at the
Minneapolis-St. Paul Airport in 2005. We can only imagine
his embarrassment when a TSA inspector asked him, “Sir, is
that your penis?”
The plastic device, which came in five different colors to
match the skin tones of various ethnicities, came with a heat-
ing element and a bag that emitted synthetic urine or recon-
stituted urine from freeze-dried crystals. When affixed in
place by an athletic supporter, it was intended to fool some-
body watching the collection of a urine sample. The two guys
who sold the contraption through a company called Puck
Technology were indicted in a Pittsburgh federal court on
charges including conspiracy to sell ‘drug paraphernalia’
(equipment used to produce, conceal or consume controlled
substances) and conspiracy to defraud. They pled guilty.
Uncle Sam had reasons to target Puck Technology, having
nothing to do with athletics, and was likely more focused on
narcotics and recreational drugs than steroids. While the
possibility that professional ball players or Olympic competi-
tors might have been using this little nasty to beat anabolic
steroid tests may have been one factor in provoking the gov-
ernment’s wrath, the allegations in the indictment were
unrelated to fooling sports anti-doping authorities. Instead,
the concern was fooling the U.S. government agency
responsible for overseeing the scientific and technical
requirements for federal employee drug testing programs.
The government’s position was that the Whizzinator was
intended to defraud the Substance Abuse and Mental Health
Services Administration (SAMHSA) into thinking some
employees were drug-free when they weren’t.
What was the evidence of the Puck owners’ illegal intent
regarding their product? Their own website! It reportedly pic-
tured a construction worker in front of a urinal winking,
while a lab-coated man with a clipboard said, “Next!”
362 MD
By Rick Collins, JD
Beneath the cartoon was the caption: “Undetectable!
Foolproof! Re-usable!” According to court documents, the
site contained testimonials from satisfied customers includ-
ing, “I thought I had no chance of landing a new job because
I smoke so much. When I saw the Whizzinator it was like a
dream come true …” and “I have to pass DOT [U.S.
Department of Transportation] drug screens every quarter
and your product saved my job countless times…”
Although it’s been argued that the merits of workplace
drug testing are outweighed by the privacy invasions,
others see testing as a necessary evil to ensure that cer-
tain workers aren’t compromised by illegal drug use.
Certainly, our families are safer if train engineers and
truck drivers aren’t flying high on the job. We don’t need
coked-up cops or pill-popping pilots. The Whizzinator also
defeated the system by which probation departments
monitor drug offenders in order to ensure they don’t
relapse into bad habits. “If not for the Whizzinator, I
would be serving thirty days in the workhouse,” boasted
one testimonial on the site. “Instead I passed my drug
test and my stupid probat. [sp] officer had no idea.”
Identifying drug paraphernalia can be challenging for
the government because products are often marketed to
pretend they were designed for legitimate purposes, even
including ‘disclaimers’ that they be used only for legiti-
mate purposes. The Whizzinator web testimonials made
the government’s case easy. But don’t assume that dis-
claimers will always insulate a company from prosecution
if it sells items used for drugging— it didn’t work for
Tommy Chong of the pot-smoking duo “Cheech &
Chong” when he sold bongs online and it may not work
for companies selling items used to manufacture under-
ground steroids. The feds will consider many factors,
including the specific ways the items are displayed and
ILLUSTRATION BY LYMAN DALLY
described.
The Puck defendants are currently awaiting sentence,
scheduled for a date in April, and the judge might not ‘go
soft’ on them for their prosthetic penis scheme. ■
Rick Collins, JD, CSCS [www.rickcollins.com] is the lawyer who mem-
bers of the bodybuilding community and nutritional supplement industry
turn to when they need legal help or representation. [© Rick Collins, 2009.
All rights reserved. For informational purposes only, not to be construed
as legal or medical advice.]
www.musculardevelopment.com April 2009
 MIKE LIBERATORE—THE LIBERATOR

IRON Mike By Mike Liberatore

I read about how you are bring- What does your off-season leg routine look like? And, does it
ing up your chest and back to change much when you go into pre-contest mode? I’m also curious
match your huge arms. What about your leg strength. Mine always goes down toward the last
would you recommend for some- eight weeks or so from all the cardio— does yours?
one with the totally opposite prob-
lem? My entire torso is pretty big Here’s what I do for legs in the off-season:
and thick and I am pretty happy Leg Extensions Warm up, then 3 sets of 20 reps
with the overall development of Lying Leg Curls Warm up, then 3 sets of 20 reps
my chest, back and shoulders. But Front Squats 5 working sets, 8-15 reps
my arms— dude! They just don’t Leg Presses 5 working sets, 8-15 reps
match. Would you suggest I cut Seated Leg Curls 3 sets, 12 reps
back and only train the torso mus- Hack Squats 5 sets, 8-15 reps
cles every couple of weeks and Squats (If I am up for it) 3-5 sets, 8-15 reps
blast arms two or three times a Lunges (Every 2-3 weeks) 3 sets, 24-30 steps
week? I am up to trying anything if
you have some ideas. In the past, I used to do much higher reps for legs in the pre-contest phase
It would have been helpful if you because that’s what I thought I was supposed to do, but I found I only lost
had given me some idea of the meth- mass from that. Now I don’t change anything except that I will do lunges at
ods you have already tried, because every workout pre-contest rather than every second or third. My strength only
then I would know what doesn’t work really dips down over the last three weeks or so. But I attribute that more to
for you. That being said, I think the the fact that I am so lean and my body doesn’t have as much water and fat to
knee-jerk reaction most guys with lubricate the joints. I cut back on the weight really not even so much because I
stubborn arms have is to train them don’t have the strength anymore, but because I feel the strain on my joints
more often. In some cases this works, and connective tissues more and don’t want to tempt fate. Cardio shouldn’t be
but a lot of times the arms wind up affecting your leg strength unless you’re doing a lot of high-intensity work and
overtrained and never have a chance hitting the fast-twitch fibers more than you should be.
to grow.
With this in mind, I suggest that for
a period of 6-8 weeks you train triceps
with either chest or shoulders, and
biceps with back. Don’t do a thing for
them on any other days. Assuming
you train body parts once a week like
most guys, this will assure you that
they will have a full week to recuper-
ate between workouts without having
to be called into action to assist in
training a larger torso muscle group.
See how that works out.
Then, for another 6-8 weeks, train
arms on their own day with a stan-
dard workout of about four exercises
for 4 sets each, as well as a couple
sets of biceps on back day and triceps
on chest or shoulder day. Gauge your
results once more, and you should at
least have an idea of whether your
arms respond better being worked a
little more often or if they require
more rest to make progress. I don’t
think cutting back on your torso train-
ing would be the answer for you, as
the heavy work for back and chest
does quite a bit for the arms whether
you realize it or not.

366 MD www.musculardevelopment.com April 2009

 C
N
O
Congrats on the win and the

E M
LU
pro card. I wanted to ask a

W N
rather odd question but first
wanted to state that the static
holds for the triceps (top posi-
tion of parallel bar dips) work
great. I tried doing them at the

!
end of my arm training session
and it really made them sore. I
don’t get sore in my biceps but
my tri’s get nasty sore.
Now for my question as it
pertains to fast food. I know
you said you like to eat at vari-
ous places to get in extra calo-
ries during the off-season.
When you do this, do you plan
what you will eat or just say
f*ck it and eat whatever you
want? I guess I mean, do you
ditch the fries for an extra
burger or whatever or just go
all out?
I’m glad you liked the triceps
holds— they burn like hell! I always
have a simple but important ‘plan’
when it comes to cheat meals. I
always address my protein first
whether it’s clean or not. So I usu-
ally like to get a double cheese-
burger with bacon. I have some fries good. I really like Checkers/Rally’s a test). The point to eating fast food is
for flavor and usually an unsweet- lot, but they are no longer in the calories and to break up your
ened iced tea with Splenda. Once in Chicago. When I moved to Louisville clean meals, so enjoy it. But be care-
a while, I have a Dr. Pepper or they had them there so I was ful. If I ever get to a point where I
Coke/Pepsi. I won’t eat at places like pumped. Now I go to Chipotle. I eat can’t see my abs, I’ll stop eating
McDonald’s or Burger King, because the whole burger, bun and all (the junk. Sloppy and fat is not big— it’s
the quality of the meat isn’t very zero-carb diet is only for pre-con- just being a fat ass!

A Pretty Mellow New Year’s Eve

I’m really not into crazy parties at big clubs. For New Year’s Eve, my
wife and I hung out with our friends at my friend Jae’s bar, Red Moon, in
Arlington Heights, Illinois. I reflected a bit on the last year and set some
goals for ’09. Along with the improvements I want to make before I com-
pete again in 2010, I want to sign with a good supplement company. I
had a rough experience recently with a company that I was only with
briefly, and the kicker is that I’m not allowed to sign with anyone else
until six months have passed. But it will all work out.

After A Delay, It’s Time For My Honeymoon!

Because my wife and I both had so much going on over the second
half of 2008, we put off our honeymoon until late January of this year.
PHOTOGRAPHY BY PER BERNAL

Soon we’re headed for a week at an all-inclusive resort in Ixtapa, Mexico.

I like the idea of not having to worry about where I’m going to eat next,
and not having to break out my wallet every time I eat or order some
drinks. It’s just so much easier to pay once up front and have it all cov-
ered, especially for someone who eats five or six times a day like I do. My
diet is pretty relaxed now. I’m only eating when I’m hungry, which
comes out to three or four meals and two shakes a day.

April 2009 www.musculardevelopment.com MD 367

Mike Liberatore—The Liberator
Fishy But Delicious Recipe: Scallops!
Bodybuilders are no strangers to fish. They eat tons
of tuna, salmon, tilapia, cod and orange roughy. Me, I
like shellfish: lobster, crab, shrimp, and especially scal-
lops. I eat scallops year-round. They are a real treat dur-
ing my diet, because during the last couple weeks I real-
ly need something to look forward to. Here’s how to
prepare them:
I cut them in half so they cook up faster if they are
the giant ones. If they are itty bitty, just leave them. Put
them in a pan with some no-stick spray. Brown on both
sides and add whatever seasoning you like. Sometimes
I’ll spray them with I Can’t Believe It’s Not Butter spray.
It depends on where I am in my dieting. You can do the
same on the grill, too. You need a cookie sheet with
holes in it for the air to pass through. With this I would
cook all of my fish, scallops, and shrimp. If you are sick
of tuna, salmon and tilapia, give it a try!
Each 12-ounce serving provides:
300 calories
56 grams protein
0 grams carbohydrates ( fits perfectly into a keto diet)
4 grams fat

Mike, how do you feel about
training body parts twice a week?
I am currently doing 4 on, 1 off
and love it, but I am just four
weeks out of Navy Boot Camp
and might just be getting a
rebound effect after all that car-
dio and calisthenics. The split
works well for me because I have
duty every fifth day (which is my
off day in the split) and I can’t get
to the gym that day. I train high
volume with 20+ sets for every-
thing (yes, even arms). I’d appreci-
ate your input. By the way, you
looked ridiculous at the Nationals.
It wasn’t even close.
Chest/Shoulders Arms
Back Off
Legs Repeat
CHEC
musculardevelKopOUT
ment.com
FOR COM
CONTEST PLET
E of the year. That takes a toll on any-
COVERAGE
!
Thanks for the support. Your split
looks good to me. You are giving each
body part four days rest, which should
be enough as long as you are getting
proper nutrition, supplementation and
sleep. If you are making gains then it
is working for you and that is what
matters, no matter what anyone else
says. If you are feeling tired don’t hesi-
tate to take an extra day off.
Sometimes we all need that extra day
or two if we aren’t eating as well as
we should, not getting enough sleep,
or have some type of unusual stress
going on in our lives. Basically, just lis-
ten to your body— it will always tell
you what it needs.
Still Taking Things Easy
Right now I am only training four
times a week and not going all-out by
any means. It’s tough not being as big
and full as I’m used to being, but it’s
all part of the plan. I start my real off-
season assault as soon as I get back
from my honeymoon in early February,
so my body needs to be totally rested
and ready to hit it hard again.
How Jay Can Get The
Olympia Title Back
I was arguing today with a buddy
of mine who feels Jay Cutler is the
most overrated bodybuilder around.
I disagree! Two Olympia titles, three
Arnold Classic titles, and runner-up
five more times at the O— you don’t
suck and have a track record like
that, dude!
I also feel Jay can get his title
back this year. The key is to stop
being a businessman, and just be a
bodybuilder. He makes a lot of
appearances. In fact, I think he’s on
the road just about every weekend
body’s physique. No matter how
well you have adjusted to a travel
and appearance schedule like that,
there is no substitute for staying
home, training at your own gym, and
eating in your own kitchen or dining
room. Jay has enough money; I think
it’s safe to say this. If he wants to be
Mr. Olympia again, he needs to
buckle down, get hungry again, and
train and diet the way he used to
back in his late teens and early 20s
when nobody could match his drive
and determination. If he can do that,
I have no doubt in my mind he will
win a third Mr. O title. !

Got a question for Mike? E-mail it

to editor@musculardevelopment.com
and you could see it answered right
here in MD!

368 MD www.musculardevelopment.com April 2009

 KAI GREENE

The Predator By Kai Greene

My Pilgrimage To The ‘Mecca’

People seem to assume that because I’m a pro bodybuilder, I must have been out to Venice Beach on many occasions and
trained at the world-famous Gold’s Gym. The truth is that until a couple weeks ago, I had never so much as set foot inside
Gold’s. Five years ago I visited L.A. one day when I was staying four or five hours away and stopped for a minute to take a
picture outside the place, but that was it.
I’ve dreamed about being a pro and getting ready for a big show there ever since I saw “Pumping Iron” as a kid. One of
the very first scenes in the movie shows Arnold walking into the original Gold’s. A bulletin board reads “101 Days Until The
Mr. Olympia.” Arnold walks up to the front desk and jokes, “I’m here to get some muscles.”
Even though it took me all this time to finally get inside Gold’s and train, it was worth the wait. I also felt like I had
worked hard to get there and I deserved it. They say the place isn’t what it used to be, but there is still an enormous amount
of energy and enthusiasm in those walls and it still resonates with the spirit of all the great champions who have called it
home. I literally got chills more than once just looking at all the photos on the walls of stars from years past.
I’ve been doing this bodybuilding thing for 20 years now and it was almost like being in a museum of sorts with all that
history. There were some names and faces on the walls I hadn’t thought of in quite some time, and many are no longer with
us, but it still brought a big smile to my face to be in what truly is the ‘Mecca’ of bodybuilding.

Training With The Master:

Charles Glass
The main reason I was out in Venice was to work with
the ‘Trainer of Champions’ himself, Mr. Charles Glass. It
was surreal to work with the same man who has trained
the best of the best: men like Flex Wheeler, Chris Cormier,
Paul Dillett, and so many more. Just to have that opportu-
nity was almost overwhelming for a guy who not so long
ago was waiting in line to buy pictures of my idols like Flex
and Shawn. I did my best to pick Charles’ brain and soak up
as much wisdom as I could, and he was more than willing
to share and educate me. He was also more than generous
in setting me up with a place to stay just minutes away so
that I could focus completely on the task at hand, training
for the Arnold Classic. I am heading out there again at least
one more time before the show. Ideally, I would love to
spend the last four or five weeks before the contest training
with Charles every day. I consider myself a hungry student
of the sport, and Charles has so much to teach.

That Magic Moment

I worked with Charles twice a day, to take advantage of the brief time I
had out there. If there was one moment that stood out above all others in
my four days and nights training at Gold’s, it was when I was posing for
him. This was at the back of the first room, which looks out on the back
parking lot; it has a large portion of the wall open, to let in the sunlight. No
doubt you have seen numerous legends posing in photos and videos in that
exact same mirror, because the light is amazing. If you don’t look awesome
in that mirror, forget it! I had seen so many greats over the years getting
ready for shows like the Olympia and Arnold, posing in that mirror while
PHOTOGRAPHY BY PER BERNAL

Charles and other pros looked on, and here I was standing there eight
weeks out from the Arnold doing the same thing!
For a minute there I almost felt like pinching myself to make sure it was-
n’t all a dream! I got goose bumps and thought for a second that a breeze
had blown through the doorway, but it was just the unreality of the situation
hitting me. I was 293 pounds that day and still a ways off from the condition
I need to be in for the Arnold, but something about hitting my poses in that
magic spot made me feel like everything was going to be just fine.

372 MD www.musculardevelopment.com April 2009

 Tomorrow is my bodybuilding competition; right now I am 194
pounds and my body fat is 4 percent. When should I start loading
carbs? Should I eat both yams and sweet potatoes at the same meal?
How much water should I be drinking? Thanks in advance, man!
The day before your contest is not the time to be seeking information like
this! One thing in your favor is that at least you have in fact gotten rid of all
the body fat you needed to— if, in fact, you are actually down to 4 percent. A
lot of guys don’t get in shape and look for last-minute tricks to ‘pull a rabbit
out of a hat,’ so to speak, and somehow be transformed into a champion. If
you aren’t lean enough, nothing you can do with manipulating carbs and
water will make a difference.
Most of the time, when competitors think they are holding water, they are
really just not as lean as they should be. And if you have flattened out and lost
muscle, no amount of loading carbs is going to restore that muscle mass in
time for the show. Essentially, you need to look pretty darn good for the
process of carb and water manipulation to give you that finishing touch. As far
as how many grams of carbs, how much water and so on that you should be
taking in, I can’t tell you that. Even I do something slightly different each time.
Your best bet for next time (your e-mail reached me too late to help you for
this contest), is to work with someone who’s very experienced in these
areas and who can guide you through the process. It’s simply not possible
for me to give you a blanket prescription to eat X grams of carbs and drink
X amount of water to look your best onstage.

April 2009 www.musculardevelopment.com

KAI GREENE—The Predator
Return Of The Ruhler!
I think it’s great that Markus
Ruhl is returning to the stage for
the first time since the 2007 Mr.
Olympia and will be compet-
ing in the New York Pro.
Markus has a huge fan
base and a lot of his fans
are right here in the
New York area. People
around here seem to
really appreciate the
freaky look he brings,
with gobs and gobs of
muscle mass. When
Markus is in condition, he is a real
sight to see. You can argue back
and forth about what type of
physique is best, but there is no
denying that a giant like Markus
definitely brings excitement to the
sport and the industry as a whole.

Learning About Yourself

I remember reading something Lee Labrada said in the late
1980s about his Mr. Olympia preparations. Lee said that he
learned something new about himself every time. There’s some-
thing to be said for that. Every time I get ready for a contest, it’s
a new series of questions and tests. My mettle is tested by obvi-
ous concerns such as wondering if I can stay on my diet and by
the more subtle issues such as: Can I maintain the consciousness
of mind to not succumb to all the pressures and expectations
placed on me? Can I pay my bills and maintain good relationships
with the people who care about me, even as preparing for the
contest is an all-consuming state of mind? Can I maintain my
intensity every day, even when mind and body are sinking deeper
into exhaustion? You learn so much about who you really are
when you prepare for a bodybuilding contest. Anyone who thinks
it’s all about working out, doing some cardio, and eating a bunch
of plain chicken breasts doesn’t know what it’s really all about!

Will I Teach Posing?

Because I have a certain reputation for being an innovative
poser, there have been some inquiries as to whether I would con-
sider helping other bodybuilders put creative posing routines
together for their competitions. I’m flattered that people would
want to hire me for this type of service, but right now I am too
focused on trying to be a top pro. It’s so easy to get distracted
and allow yourself to be pulled in many directions once you have
achieved a certain level of success. But I am really just getting
started and I’m still a new guy trying to secure my place in the
sport, so I have to keep my focus on that. In the future, I may
very well begin working with other bodybuilders on their posing
and presentation, but not at this time. !

Got a question for Kai? E-mail it to him at

editor@musculardevelopment.com and you could see it answered
right here in MD!

374 MD www.musculardevelopment.com April 2009

 VICTOR MARTINEZ
THE TRUE VICTOR
My name is Omar and I’m 32 years old. I also am
Dominican and grew up in Washington Heights. I
have always been in love with bodybuilding. I trained
when I was a kid at Elmo’s on 158th but I was
always extremely overweight and had no luck. I
moved to Jersey when I was 18 and the suburban liv-
ing made it worse. Everything was a drive and I real-
ly became depressed and even thought of suicide. I
tipped the scales at 460 pounds of pure fat and I
would have to pop pain meds before I got home just
so I could go up a flight of stairs! Just 16 steps and I
would be in agony and out of breath.
I tried everything: personal training,
NutriSystem, Weight Watchers, Jenny Craig, you
name it. I finally was told I would never make it to
30 if I didn’t lose the weight so I had the gastric
bypass surgery. I was told that if I ever made it
down to 300 pounds, be apprecia-
tive and content. I was upset
with that and really wanted to
get down to 200. The weight
came off super fast. I exer-
378 MD
By Victor Martinez
cised daily and 16 months later I was 280 pounds.
I should have been happy with that, but soon came
my addiction. I ballooned to 320 and I became
obsessed with bodybuilding. I stuck myself in a
gym and read every article known to man and now
I am down to 223 pounds. Still not happy, I am
nowhere near as large and as hard as I would like.
I train as hard as I can. I had my shoulder redone
last year so I am a little cautious, but I am a machine
in the gym. I wanted to know if there was anything
you could do to help me or if I could just come in to
your gym and watch you train. Please don’t think I’m
a crazy fan. I’m just hungry for knowledge and I
would do anything to reach my goal. I also am going
to try to get certified as a trainer since this is what I
feel passionate about and I want to spend the rest of
my life helping people like me attain their goals.
Omar, we must have missed each other at Elmo’s. I prac-
tically lived in that place from 1989 until it shut down in ’93.
Anyway, I am happy to hear about all the progress you
have made so far. To get down from the point where you
were pushing 500 pounds to 223 is something to be proud
of. When you say you aren’t as big and lean as you would
like to be, I really hope you’re not comparing yourself to me
or the other pros you see in MD like Kai and Dennis Wolf.
Not that we don’t all work hard, but we are genetic freaks
who were meant to look this way. The average person just
can’t get this look no matter how long he trains or how
badly he wants it. I don’t say that to discourage you. I just
want you to have more realistic expectations so you
aren’t always disappointed at your results.
You should start thinking in terms of setting short-
term goals, like gaining a half-inch on your arms, los-
ing an inch off your waist or increasing your squats
by 10 pounds. Short-term goals are the best way to
go after the bigger, long-term goals, because they all
add on each other. As for coming to watch me train,
sorry, man. That’s like asking one of the quarterbacks play-
ing in the Super Bowl to hang around his last couple prac-
tices before the big game. When I train, I am 100 percent
focused because it’s my job. The guys I am up against are
the best bodybuilders on the planet, and they all want to
beat me. Every workout of mine counts and could make the
difference between edging them out, or them edging me
out. If you want to see how I train and maybe pick up some
tips, I have done three “In the Trenches” videos for MD
where I trained back, shoulders and arms.
PHOTOGRAPHY BY PER BERNAL
Most of all Omar, know that you can keep improving
your body if you just stick with it. Take every day one at a
time and do the best with your workouts and your eating
that you can. Don’t worry about looking like me. Be the
very best Omar you can be, and believe that you can
always get just a little bit better thanks to the bodybuilding
lifestyle.
www.musculardevelopment.com April 2009
A Day In The Life: Eight Weeks
Out From The Arnold Classic
It’s great to be back on a contest prep after sitting out all of 2008. The weird
thing is that it doesn’t even feel like work this time. It’s fun! I appreciate it so
much more because I got a scary glimpse of what it might be like if I never got
to do this again. That’s the key phrase: “I get to do this,” not “I have to do
this.” My day is totally regimented. Here’s how it usually breaks down:

10:30 p.m. 45 minutes cardio on the StepMill, treadmill or stationary bike

11:15 a.m. Bowl of oatmeal and MHP Probolic shake
2:30 p.m. 12 oz. steak and vegetables
5 p.m.12 oz. Chicken breast and medium baked potato
6 p.m. Pre-workout: Dark Rage by MHP
6:30-7:30 p.m. Weight train
7:45 p.m. 12 oz. tilapia, medium baked potato
10 p.m. 12 oz. steak and vegetables
11 p.m. 45 minutes of cardio
Midnight Probolic shake

Then sleep, wake up and do it all over again! I should note that in the off-
season I do have a post-workout shake with carbs (Dark Matter by MHP), but
we cut that out around 12 weeks out from the contest.

April 2009 www.musculardevelopment.com MD 379

Victor Martinez—The True Victor
Victor, in your opinion, what is
the very best type of pressing
movement for shoulders that will
build mass the quickest? I have
heard people say it’s the military
press, but when I do them I only
feel them in my front delts. Is
there any press that hits all three
heads pretty good?
380 MD
Because of the anatomy of the
shoulders, it’s impossible for all three
heads of the shoulders to be activated
completely by any pressing move-
ment. The rear delts are only worked in
pulling movements like any type of
row or pulldown for the back, deadlifts
and upright rows. Of course, you can
hit rear delts directly with rear lateral
raises using dumbbells, a machine (I
like the one that’s also a pec flye if you
flip around and face forward) or
cables. Military presses do work front
delts the hardest because the bar is in
front of your head. Behind-neck press-
es actually do a better job of involving
both the front and side delts, but they
can be murder on the rotator cuffs for
a lot of guys.
If I had to pick the best shoulder
pressing movement that works the
anterior and medial heads almost
equally (any press will always favor
the front heads), I would go with
dumbbell presses. Because the dumb-
bells are directly over the shoulder
joint, the medial heads can participate
in the movement pretty well. A lot of
guys like to use the Smith machine for
military presses because they can load
up more weight, but those aren’t as
effective for adding mass to the shoul-
ders. I think you would get more out of
pressing a pair of 75-pound dumbbells
overhead for a good set of 10 than you
would doing 10 reps with two 45s, or
90 pounds, on each side of the Smith
machine bar. For complete shoulder
development, you should do dumbbell
presses, side laterals and rear laterals.
www.musculardevelopment.com April 2009
Jay’s Chances Of
Getting His Title
Back?
Two words— slim and none.
He hardly won in ’07 when he
beat me, and he looked a lot
worse this last time. I just don’t
see him being able to make a
miraculous comeback and fix all
the issues he has going on with
his physique. Between me, Heath,
Dexter, Kai and Wolf, I just don’t
see Jay ever winning the Olympia
again. But come on— he’s a two-
time Mr. Olympia and that’s noth-
ing to cry about.
Special Thanks
I want to thank Brian Gurney
for all the work he’s been doing
on my knee for the last year.
Without you, bro, I don’t know if
I’d be feeling so good about win-
ning the Arnold and then the
Olympia later this year. Lately
I’ve been training with my friend
Steve Dickerson, who happens to
be the cousin of 1982 Mr. Olympia
Chris Dickerson. I also train with
my buddy Jakob, or even on my
own a lot of the times when I’m
not being tortured by Victor
Munoz. This will be the last col-
umn of mine to come out before
the Arnold, so thanks to all of you
who believed in me and who have
been so supportive and encourag-
ing over this rough last year.
Update On My
Restaurant
Finally, I wanted to let you all
know that we’ve pushed back the
grand opening of my Muscle
Maker Grill in Edgewater, New
Jersey to March. With everything
involved in my prep for the
Arnold, it didn’t really make
sense to do it until the contest
was over and I could devote the
proper attention to it. !
Got a question for Victor? E-mail
to editor@musculardevelopment.com
and you could see it answered right
here in MD!
 LEE PRIEST

Confirmed! By Lee Priest

A Bit of News— I Got Married!

Just in time for Christmas, I married a woman from South Africa named
Warate. It may sound awfully sudden, but I have actually known her for a
couple years. Only recently did things get more serious and I knew the
time was right. Her name is now Warate McCutcheon. My legal name, as
some of you know, is Lee McCutcheon. I go by Lee Priest in the magazines
and when I compete. Priest was the last name of my stepfather, and I took
it on when I was a teenager— which didn’t make my father too happy.
Anyway, I am going to keep Warate out of the public eye. My personal
life in general needs to be more private. I’ve been very open and honest
throughout my whole career and it doesn’t seem to have gotten me too far.
I know my fans appreciate it, but others have held it against me and called
me a troublemaker or what have you. I guess you can consider it my New
Year’s resolution, to not put every little detail of my life out there online and
in the magazines. Now maybe I will have a little mystery about me, eh?

Third Time’s the Charm

For those of you keeping score, this is my third marriage. I was married
to a girl named Tracy back in the first couple years I lived in LA; then, of
course, everybody knows about Cathy. Contrary to a stupid rumor, I was
never married to Adela Garcia. I have been engaged more than once
before, but those don’t count. Obviously if I had really wanted to marry the
woman in question, I would have. But you can be sure that there are
women in this world walking around who got very nice diamond rings
from me, even if they never got my name.

The Great Carbohydrate Debate

Needles to the Rescue
No, I’m not talking about syringes or tat-
too needles! Recently I started getting a type
of acupuncture treatment called Toyo Hari—
also known as meridian therapy— for my
shoulder/biceps tendon injury. You can
Google it for more info, but I can tell you it
uses special tools like silver needles,
Japanese cups, and spheres of silver, gold,
zinc and copper. I thought it sounded like a
bunch of New Age hippie crap until I tried it.
Before this I was really wondering how I was
going to make it to my contest without the
pain taking away from my training so much
that it would affect my physique. Now I’m
not worried. I’ll still have to get surgery to
re-attach it when my show is over, but I am
confident I can get through the prep now.
I want to offer my opinion on the current debate going on about
whether ketogenic diets are the be-all, end-all of diets that all body-
builders should follow to get in shape for contests. I have always, I
repeat always, had carbs in my diet year-round since I began bodybuild-
ing at age 13. I train twice a day with weights and do cardio twice or
sometimes three times a day during contest prep. I don’t need a guru to
tell me I need carbs— I already know I do!
If you train hard, you need carbs, not just protein and fat. All the guys
in the old days ate carbs. In the ’90s, we all kept some carbs in our con-
test diets and I think as a whole we were harder and drier. I am no sci-
entist and I never attended med school, but I say the no-carb diet is bull-
shit. Hard-training bodybuilders need at least a moderate amount of
carbs to fuel workouts. I take in about 200-400 grams a day when I diet,
with the higher end being for days I train bigger body parts like back or
legs. Yet I have never had a problem getting in shape, despite the fact
that I used to go as much as 80-90 pounds over my contest weight in the
off-season.
I think people are always looking for the next big thing, so many have
latched onto this no-carb craze like it’s the Holy Grail. Of course you can
lose weight by cutting out carbs. You would also lose weight if you stop
PHOTOGRAPHY BY PER BERNAL

The funny thing is that the guy who’s doing
it— Rod Hay— was a bodybuilder who was
competing back here in Newcastle when I
was just starting out at the age of 13. Who
would have thought that I would even see
him again, much less that he would be help-
ing me get rid of pain?
eating food and drinking liquid, but pretty soon you’d be dead! Is it
healthy to go without carbs? I tend to think it probably isn’t, in the long
run. The human body doesn’t do too well with extremes. I have dieted
on rice, potatoes, pasta, vegetables, oatmeal and even some bread.
According to some of the brainwashed lemmings out there, I should
never have been able to get in shape. But somehow I did. Imagine that!
So if you’re buying into the no-carb craze because you think it’s the only
possible way to get in shape, think again.

382 MD www.musculardevelopment.com April 2009

Feast or Famine!
Hi Lee— My boyfriend is a bodybuilder. I
am very proud of his accomplishments and
fully support his goals for the future. He’s a
great guy!
That said, from the woman’s viewpoint, it
seems that bodybuilding is a case of ‘feast or
famine’ in more ways than one! It seems as if
you guys are either eating like there is no
tomorrow, or restricting with cutting diets.
But my question about famine has to do with
the bedroom.
When my boyfriend is on a cycle, he is
Superman! When he comes off a cycle it’s
like he’s got kryptonite in his pocket for
months! Please tell me what I can do to help
‘jump-start’ him. I’ve tried everything I can
think of and spent a fortune in lingerie! He
says it’s not me, and that a boatload of
Playboy playmates wouldn’t have any effect,
either. Any ideas? Help!
‘Blue Lady’
P.S. I love your column... you are the greatest!
I can’t say I have ever had this particular problem
related to being on or off the stuff. Around contest
time, sometimes I don’t feel like sex, just due to
things on my mind and the stress of the show and
the dieting. So when your man is dieting, rest
assured it’s not you. It’s not that you’re not being
sexy enough that’s causing him to lose interest in
sex. And not to be a jerk, but at least now you know
how us guys feel when we want sex and you women
always have some excuse! I also hate to throw this
out there, but maybe he’s getting his needs met with
someone else. When he gets home, he isn’t interest-
ed because he’s shot his load for the day. Hopefully
this isn’t the case since you seem to really love the
guy. Now that I’ve got you all in a panic, relax. His
sex drive is directly related to his testosterone levels.
Most guys experience a major crash in the month or
two after a cycle because their own bodies have stopped Do tattoos generally detract from your score at
producing testosterone, since the hormone was being competitions as far as presentation is concerned?
supplied in ridiculous amounts artificially. A lot of guys I’m just concentrating on my total package right
use certain drugs like HCG or Clomid to help ‘jump-start’ now. I don’t really give a shit if they do lower my
their own testosterone production. If your boyfriend does- score because of my tattoos, but have you been criti-
n’t want to look into that or maybe even have his doctor cized at competitions because of yours? Your input is
help him out— assuming his doctor won’t run and call an appreciated with a big “Aloha” from da island boys.
exorcist at the mention of steroids— then you are just The only time I think this would be any kind of real
going to have to deal with these periods when he isn’t issue is if it were excruciatingly close between you and
interested in what Borat calls ‘sexy time.’ Or, he could just another guy, and they needed a reason to pick one of
quit using steroids and compete in natural shows! you over the other one. But I have seen a lot of guys
here in Australia winning shows with tons of tattoos. I
Judged by his Tattoos? think it all depends on what contest you are in and who
Hey Lee— I love your answers to the stupid ques- you are up against. Also, there could be some judges out
tions you get. Tell those fuckers straight up how it is. there who really hate tattoos for whatever reason. But
Anyway, I was wondering if you could answer my most of the time, a nice dark base tan (which I think you
question since it has to do with tattoos. I’m from have naturally, right?) and a good tanning product will
Hawaii and have a big family heritage tribal tattoo make even the most extensive tattoos really hard to see.
that goes from my right pec, over my right delt and You’ll get a good idea of what I mean once you see my
down to my right bicep. Then there’s another one photos from the Australian Grand Prix in a few months. I
with the island chain on my left side in the oblique am the most heavily tattooed man in the IFBB, but I bet
area and a big tribal visionary across my back. you will hardly notice them.

April 2009 www.musculardevelopment.com MD 383

LEE PRIEST—Confirmed
Stupid Question
of the Month!
Question about juice, bro:
how much do the other pros
take? I have heard that some
use pretty wild amounts. What is
one of the stacks like for some
of these guys over 250 pounds?
I have been pretty conservative
with my gear use so far, but I
am seriously considering taking
it to the next level so I can get
my pro card.
I wouldn’t know what others take
and I really couldn’t care less. I have
heard plenty of rumors, but unless I
see it with my own eyes or at least
hear it directly from the guy, I don’t
believe it. I lived with Paul Dillet for
eight months leading up to the 1998
Mr. Olympia contest. They don’t
come much bigger than Paul, who
competed at about 275 and would
get up to around 320 pounds in the
off-season at times.
384 MD
I had heard rumors around Gold’s
about how much shit he used for a
couple years before we were room-
mates. Let me tell you what a bunch
of bull those rumors turned out to
be. Paul didn’t even use a quarter of
what they said he used. And I know
because it was all there right in the
apartment and I saw what he took
with my own eyes. After that, I never
listened when I heard about some
guy who allegedly took bucket loads
of steroids. People would say, “I
know for a fact what this guy uses.”
Fuck you, you do!
I am one of the only pros, actually
maybe the only one, who has dis-
cussed my gear use in interviews
and my columns, and I’ve laid out
exactly what I take. Then people still
come up to me and start talking
about cycles— by far the most popu-
lar topic among wannabe pro body-
builders— and they let me know that
they heard I used X amount instead
www.musculardevelopment.com
of what I wrote or said in an inter-
view. Oh, really? I think I have a pret-
ty good idea of what I use, but I
guess other people must know bet-
ter than me!
It’s so retarded how much focus
people put on the drugs in body-
building. Steroids are a big part of
pro football, but you don’t hear NFL
players going on and on about it, or
their fans debating back and forth
online the way bodybuilders do. At
least their fans realize that those
guys are exceptional athletes with
unique genetic gifts, and that the
average chump sitting on his couch
isn’t going to suddenly get a $20-
million contract with the Patriots or
Giants just because he sticks a nee-
dle in his ass a few times.
Steroids will not make you a
champion, as painful as it is for
some to accept. Champions in any
sport were born to be champions.
Nobody in any sport has gone from
April 2009
LEE PRIEST—Confirmed
being terrible to incredible thanks to
drugs. This nonsense started back in
1984 when they tried to say Winstrol
was what made Ben Johnson run so
fast. I have used Winny before
shows, a cc every third or fourth
day, and I can’t run as fast as he did!
It ain’t the Winstrol, you fools.
Take an 8,000 horsepower drag-
ster— that car was built to go ridicu-
lously fast. Put some high-octane
racing fuel in it and it will go fast—
but it was always going to be fast
anyway. Put some nitro fuel in the
car and it practically flies! But
putting nitro into a Toyota Camry
won’t make it go as fast as the drag-
ster. Take a genetically-gifted athlete
in any sport and give them steroids
and they will be even better. But
putting the same drugs in a person
lacking those genetics will not pro-
duce the same superb athlete.
Can I make it any simpler for the
fucking morons out there with their
heads up their asses? Steroids will
not make anyone a champion! I have
seen literally thousands of guys take
steroids over the 24 years I have
been in this sport and only a few
ever looked like a pro bodybuilder.
Most got bigger, but some didn’t
even look like they trained. Only the
ones who had the right genetics
responded with the extreme muscle
growth that the pros have all experi-
enced. I hope this is the last time I
will have to get up on this particular
soapbox, but sadly there will always
be delusional cretins out there who
are convinced they can compete in
the Arnold and the Olympia if they
just use more steroids.
Got a question for Lee, preferably
a really stupid one? E-mail it to edi-
tor@musculardevelopment.com and
you could see it answered right here
in MD!

Down To One Show

Well, I was going to do back-to-back shows at the Australian
and New Zealand Pro events for my big come-
back, but the New Zealand contest has
been cancelled. I will compete later in
the year at some show in the States, I
just don’t know which one yet. I still
have nine weeks to get ready for the
Aussie show, and I ‘confess’ (like a good
Priest should) that I am not feel-
ing wonderful about how I am
looking yet. I know from
years past that I can
definitely get into con-
test condition in that
amount of time. I’ve
been carrying a lot
more fat at this far out
previously and still got
ripped. I think it’s just a ner-
vous jittery lack of confidence that
comes from not having competed in a
couple years. Logically I know
everything will be fine, but
every time I look in the mirror,
a voice in my head whis-
pers, “Look at you, ya fat
fuck, you’ll never get in
shape in time!” I just have
to tell that voice to shut
the hell up. !

www.musculardevelopment.com April 2009

 BRANCH WARREN—THE TEXAS TITAN
MASSwithCLASS
Squats— The Exercise
We Love To Hate
I’ve started doing legs again recently, but I’m
not a big fan of squats. Will leg presses with
heavy loads still help me gain considerable mass?
Thanks in advance!
I’ve said it before— usually it’s the exercises you hate
the most that are the most productive for you. Me, I
hate deadlifts. Seriously, they are just about the most
uncomfortable thing I can imagine and I f***ing hate
them! But I do them because working hard on them
gives my back a thick, powerful look that is almost
impossible to get otherwise.
The same thing goes for squats. Can you build big legs
without squatting? Yeah, you might be able to work hard
and heavy on leg presses and get some decent wheels—
but you’re fighting an uphill battle. Squats are the most
direct path to gaining mass in the legs. It’s like asking if
you can drive cross-country in a beat-up jalopy that keeps
breaking down and taking the back roads. You’d probably
get there eventually, but you’d get there a lot quicker and
more reliably driving a new car and taking the interstate.
Hopefully this makes sense. Unless you have some real
reason to avoid squats, such as a lower-back injury, you
should be doing them even if you’re not a ‘big fan.’ Not
many people are when it comes to squats, but they do
them because they work so damn well!
388 MD
By Branch Warren
Up Where We Belong
What is a good way to bring up the upper
inner chest? I hit chest first in the week and
start with dumbbell flyes or cable uppercuts to
isolate the chest and then move to incline press-
es next. Any ideas? I respond well to the pre-
fatigue technique.
My first question to you is, what the hell is a cable
uppercut? An uppercut is a type of punch as far as I
know. I am guessing you mean cable crossovers on an
incline, or maybe cable crossovers done with the pul-
leys set at the bottom. The pre-exhaust technique is fine
for guys who have a real problem with either their tri-
ceps or front delts taking over on pressing movements,
but otherwise I think you are sabotaging your results
by doing it all the time. I say this because it takes away
from the weight you can handle, and heavy weights in
good form are what build mass.
I think you would see better results from pressing
PHOTOGRAPHY BY PER BERNAL
100s instead of 75s. You have the right idea by doing
incline pressing movements first. My upper chest used
to suck until I started doing incline dumbbell and
incline barbell presses first in my routine, then moved
on to flat presses and dips. I save all the flye and cable
movements for the end, as I just don’t consider them to
be as valuable for mass gains. Try doing it my way for a
few months and see if that doesn’t make a difference.
www.musculardevelopment.com April 2009
Yes, I Got This Way
Lifting Two-Pound Pink
Dumbbells
Branch, my training partner
(35 years old, 240 at 6-7 percent
body fat— not a small guy,
haha) hasn’t competed in SEVEN
years and he is just maintaining
his size and shit. I told him if he
wants gains he needs to lift
much more intensely and lift
heavier weights, but he doesn’t
want to. “My joints would be
destroyed,” he says, “and
besides, do you really think the
pros train heavy all the time?
It’s only for photo shoots to
look like a hero.” Being that you
are known for your intense
training sessions and your
April 2009 www.musculardevelopment.com
strength, could I get an honest
response from you to the state-
ment above?
Sure, I only train heavy when I’m
at a photo shoot. Usually I am using
the little chrome dumbbells and
cables with just a little bit of weight
on the stack. Get real! Some pros
definitely train heavier than others,
but we all train heavy. That’s the only
way to build the extreme levels of
mass that we have.
Honestly, I don’t know how your
buddy managed to get to 240 at 6
percent body fat with his lazy atti-
tude. I’m sorry to say his claim is
almost definitely an exaggeration—
6 percent isn’t far from contest con-
dition, and not many people can
walk around like that year-round
unless they are
Dexter’s twin broth-
er. You didn’t say
how tall he was, so
maybe he’s like 6’4”,
in which case a lean
240 would be big,
but nothing spec-
tacular.
I don’t mean to
bag on your friend;
it’s just that I find it
hard to believe he
carries that much
lean muscle without
training with heavy
weights and intensi-
ty. Maybe he’s just
a true genetic freak,
in which case he
would be 10 times
bigger and more
impressive if he did
push himself hard-
er. I should also say
that in some photo
shoots, guys do try
to use a little more
weight than what
they normally
would, just to make
the shot look more
hardcore. That’s not
too smart because
when you’re in con-
test condition
(which is when
almost all photo
shoots are done),
you are a lot more
susceptible to
BRANCH WARREN—THE TEXAS TITAN
injuries than you are in the off-season when you carry
more body fat and water.
I also know that sometimes, fake weights are used.
But training DVDs are a pretty accurate glimpse into the
type of weights we use in our everyday workouts. You
may get the occasional stunt, like when Ronnie loaded up
the leg press at Metroflex to 2,500 pounds for his video,
but usually it’s just us pros training like we always do—
hard and heavy.
As for me, I can say that with the exception of the 2-4
weeks I take off from training after a contest to let my
Ringing In The New Year
Trish and I had a few friends over for New Year’s Eve.
They all drank while we ate our chicken and rice. I can’t
even remember the last time I ‘partied’ on New Year’s— I’m
always dieting! But booze ain’t going anywhere. My main
goal this year is to win the Arnold Classic, so celebrating
can wait. Right now I am focused and doing everything 100
percent right to make sure I am the best I can be. After that,
it’s up to the judges. I also just renewed my contracts with
both MuscleTech and MD, and the MuscleTech deal is a
long-term one. 2009 is going to be a great year! And I can’t
forget to mention the Branch Warren Classic in Houston on
July 11th. Visit www.metroflexgymproductions.com for
more info and I hope to see a lot of you guys there compet-
ing and in the audience!
390 MD
body heal, and the 2-3 weeks it takes me after that to
gradually ease back into heavy weights, I definitely train
heavy all the time and push all my sets to failure or
beyond. Even with great genetics and all the best food
and supplements in the world, it still takes some serious
effort to make muscle gains once you’re past the interme-
diate level. Your friend can believe whatever he wants to.
Obviously he doesn’t really care too much about getting
bigger and seems to be comfortable with his current size.
Stop wasting your time worrying about him and you
keep doing your thing and getting bigger and better!
CHEC
musculardevelKopOUT
ment.com
FOR COM
CONTEST PLET
E
COVERAGE
!
Last Trip Before
The Arnold
As I write this mid-January, I am done with appear-
ances and traveling until the Arnold Classic. A few
weeks back, Trish and I went to visit friends of ours on
Long Island. While there, I trained at the most hard-
core gym on the East Coast: Bev Francis and Steve
Weinberger’s Powerhouse Gym in Syosset. It’s like
Disneyland for bodybuilders; they have every piece of
equipment you can imagine! You could end up there
all day if you’re not careful! Bev and Steve are always
super nice to us too. If you ever get out that way, you
really need to drop in for a workout. !
Got a question for Branch? E-mail it to him at
editor@musculardevelopment.com and you could see it
answered right here in MD!
www.musculardevelopment.com April 2009
 TELLING IT LIKE IT IS
ShawnRay
The Price
of Fame
Before embarking on a
career of fortune and fame
using bodybuilding as your
vehicle, let me recommend
that you ‘pump your brakes’
and take a good long look at
what it might cost you to be
‘The Man’ in an industry
that’s very unforgiving and
transitory at best regarding
the ‘Champions of Today’ and
the ‘Chumps of Tomorrow.’
You see, while not everyone who
picks up a barbell or dumbbell will
become the next Arnold, you can best
believe as I write this now that a future
Mr. Olympia is being readied for the
game and even he doesn’t know it yet!
Far too many people come into the
sport of bodybuilding with unrealistic
expectations from a few hours, days or
week’s worth of pumping iron, thinking
that the payoff is right around the cor-
ner regarding becoming the ‘Next Big
Thing.’ Sadly, that reality usually hits
home after a year or two of spending
your last dollar on protein bars
designed to get you ripped and mas-
sive while calorie-free they’re NOT!
The deal of becoming famous in
the sport of bodybuilding is that you
have to develop rather thick skin
along with savage determination to
be the best. Individuals who achieve
success in this business do so typical-
ly by staying the course and fighting
the good fight through defeat and set-
396 MD
By Shawn Ray
backs that the ordinary guy would
turn and walk away from. As with
many professions, there are literally
thousands if not hundreds of thou-
sands of people out there aspiring to
be the next Dexter Jackson, Jay
Cutler or Victor Martinez, but more
often than not, they wind up chasing a
dream that will take them everywhere
but the winner’s circle.
When I began bodybuilding I was
immediately taken aback by how
time-consuming it all was: eat, sleep,
train, cook, think about eating, think
about training, oh yeah, practice my
posing, find the right music, work on
my tan, choose the right contest and
on and on, year in and year out like a
neverending story… I began to think
about what I was going to have to
give up in pursuit of this dream to hit
it big and become somebody in this
business, and at what cost to my
www.musculardevelopment.com
social life and my private life if I
should become successful? The old
adage, “Be careful what you wish
for,” kept creeping into my thoughts,
but I was a young hungry lion, so I
jumped in with both feet to see how
big of a splash I could make.
At 18 years old, there really wasn’t a
lot going on in my life. I was entering
my senior year of high school, playing
football and lifting weights. I decided
to make a life-changing decision to
walk away from 10 years of football
prior to going to college, to pursue a
PHOTOS COURTESY OF SHAWN RAY
dream of becoming a teenage national
th
bodybuilding champion before my 20
birthday! I had already won a couple of
small teenage contests and had six tro-
phies to show for my efforts; some-
where in the back of my mind I thought
maybe I could become ‘the best’
teenage bodybuilder in the country, if I
didn’t play football.
April 2009
Shawn Ray—Telling It Like It Is
Running around and practice was
burning off my hard-earned muscle
and then I was too tired for training at
the gym after school. So off I went with
no real plan as to how to cash in. I fig-
ured if I trained harder and ate more
than the other guys in my school,
maybe I could be a contender. I
stopped partying with friends on the
weekends. I didn’t have time for steady
girlfriends. I adopted a ‘why run when
I can walk?’ mentality to save every-
thing I had for the gym so I could later
show it all off on ‘the stage.’ It would
take me two years and two attempts to
eventually win the overall title in the
NPC Teenage National Championships
in 1985, but at what price?
I had no job, I lived back-and-forth
between my divorced parent’s houses, I
needed gas in my car, had no pocket
change for the right kind of food, not to
mention money for supplements or pro-
tein powder. I was a starving college stu-
dent on a budget of a 12-year-old, which
begged the question from my parents,
“How in the hell are you supposed to
become a bodybuilding star without a
way to pay for it?” Sure I had trophies,
but they didn’t pay the bills. Yes I was
‘famous,’ but only to a handful of knuck-
leheads at my gym.
I trained 14 weeks for that victory,
398 MD
mostly alone while eating tuna out of
a can, bumming food off of friends,
passing on family outings and vaca-
tions so I wouldn’t miss a workout
and worst of all, sleeping through a
lot of the fun my friends where hav-
ing, because I had read somewhere
that you grow when you sleep. I had
a teenage national title and a trophy
to prove it, but I didn’t have two nick-
els to rub together for my efforts,
which left my parents wondering
how in the hell I was going to make
a living someday, walking around
flexing my muscles?
As in most stories, the road to
fame was paved with more ques-
tions than answers. I made the
most of my time, taking a full load
of college courses in business man-
agement in junior college before
transferring to Cal State Fullerton to
study social psychology so I could
become a juvenile delinquent coun-
selor one day. I moonlighted before
and after school as a wannabe pro-
fessional bodybuilder taking on all
comers, to hopefully one day get
discovered by Joe Weider and live
the dream of Arnold and Franco
in Venice Beach, training at Gold’s
Gym while being sponsored by the
‘Master Blaster!’ However, reality is
a bitch; after winning the Teen
Nationals and later the Jr. World
Championships, I still had no con-
tract, no money, no fortune and no
fame.
The daily grind of training at 5
a.m. so I could be in class by 8 a.m.,
eating sack lunches and scraping by
to make ends meet was taking its
toll on my dream of hitting it BIG!
After school I’d piece together some
healthy food on a poor man’s bud-
get, then head back to the gym and
clock another 2 hours of training
before coming home to hit the
books and do homework. I won-
dered at times if it was all worth it.
My friends were busying them-
selves with career interests while I
was looking at half-naked men in
magazines, trying to emulate their
poses in the mirror of my mom’s
bathroom. I had no hobbies beyond
going to the movies to escape my
reality of a ‘gym rat’ who repeated
the same cycle week after week and
www.musculardevelopment.com
month after month, which became
year after year of the same old daily
grind, praying my hard work would
one day pay off.
By 1987, I had added a few more
titles to my resume— most notably,
Mr. California, joining the ranks of
famous bodybuilders such as Bob
Paris, Rory Leidelmeyer, Mike
Christian & Troy Zuccolotto, en
route to the epic showdown at the
NPC National Championships in
Atlantic City, NJ, where I’d face my
toughest competition to date. At 22,
this was a contest that would deter-
mine if I’d become famous or if I’d
turn and walk away to seek greener
pastures in my educational field of
choice. I was at a crossroads
regarding my ‘love affair’ with the
iron and real life, regarding my
financial future.
I was smart enough to know that
the price I was paying to be famous
wasn’t balanced with my investment
of time, sacrifice or social life. I had
spent every dollar I had on the best
quality foods and blew off every
opportunity to enjoy entertainment,
social gatherings and sporting events
I’d loved my entire life. I had shut out
so many of life’s pleasures, in pursuit
of a life I had only read about in
magazines of the ‘built & famous.’
My focus on my future was blurred
by the vision of that glamorous life
the magazines illustrated, without
including instructions as to how I
could achieve it.
Staying home on a Friday night
became routine for me, as my train-
ing left me consistently tired and
April 2009
Shawn Ray—Telling It Like It Is
sore. Saturday night became no dif-
ferent, as I typically would go to dif-
ferent gyms to train, rather than dif-
ferent night clubs to relax. My
existence was on the verge of obses-
sion and self-absorption. I had no
answers for friends and family as to
why I wasn’t engaging in typical 20-
something activities, except to say
that I felt my calling was to push the
envelope and see how far I could go
in this business. In October of ’87 I
took inventory of what I wanted from
this life and looked around at where I
was and what I had achieved, but I
was unfulfilled and wanting.
And it was there, at that point of
my life, that I made the commitment
to become ‘somebody’ and join the
ranks of the sport’s finest! I felt like I
had given so much and received so
little from my dedication, that if I did-
n’t win the National title and become
recognized as the best amateur in the
400 MD
country, I’d simply hang up my pos-
ing trunks and redirect my life’s path.
It was a pivotal point that proved to
be just what I needed to get to the
next level. I felt lonely, isolated, des-
perate and hungry to be the ‘next big
thing’ in such a way that my work-
outs nearly killed me. My isolation
from the outside world became my
place of security and my longing to
become somebody my life’s work. My
feet were set on a ‘date with fame’
and nothing was going to stop me
from getting there!
Broke and beaten, I was pro-
claimed the NPC National Overall
Champion, beating 163 other com-
petitors who showed up with the
exact same dream I had, but only I
would be the ‘last man standing!’ I
knew upon the announcement of my
name that life was about to change in
a dramatic fashion, owing to the work
and time I had invested in becoming
the best I could be. One month after
nd
my 22 birthday, I stood alone once
more, only this time it was on the vic-
tory platform! After countless photo
shoots and guest-posing offers from
around the world, Joe Weider and I
signed a contract allowing me to offi-
cially declare to the world my status
as a professional bodybuilder!
My IFBB pro card was basically
my diploma, one I’d received for the
calendar competition year of 1988,
three long years removed from high
school graduation, which at this
moment felt only like yesterday.
Gone were the endless nights of sore
body parts, isolated self-pity, empty
pockets and wondering about my
future. Now, I was on virtually every
bodybuilding magazine cover in the
world and getting paid for training,
receiving free supplements, eating
like a stallion and cashing checks like
a rock star!
I’d almost given up on my
dream— like so many great athletes
before me, starting out at the bottom
and working toward the top is a lone-
ly existence. However, for the select
few who dare to dream, being alone
and lonely is but a blink of an eye
compared to the fortune and fame
that brings All Eyes On Me while sit-
ting on top of the world trying to fig-
ure out which restaurant I’m going to
www.musculardevelopment.com
eat at. The fan mail is cool too, as I
began to realize I was only alone
while doing the business of becom-
ing the best I could be, while the rest
of the world was awaiting my arrival,
to share in my success and sacrifices!
I guess for me the moral of the
story is: the price of fame is different
for everybody. In a way we all give
up something to gain something. It’s
not always monetary and it’s not
always a sad story; mine fortunately
had a happy ending. In hindsight, I
look back on those early years with
amazement and fascination. I long for
those days of isolation and training
sessions; it was a simple time back
then. Eat, sleep and train sounds
rather simple, while mom and dad
took care of all the bills and provided
security for my existence. The real
question is: how much would I be
willing to pay to have those days
again?
The mid to late ’80s was a time
when bodybuilding and its cast of
characters was at its peak in populari-
ty and the camaraderie was at its
best. We busy ourselves worrying
about the future while the past is slip-
ping by. Fame is what you make of it
whether you’re a bodybuilding cham-
pion or simply a guy who works out
for recreation. When all is said and
done, there can be no price tag on
fame because it only exists in our
mind and it changes with time. My
daughters think I’m Superman while
the new Jacks in the gym refer to me
as a legend. I’m humbled daily by
varying opinions of me on this thing
called the ‘Internet’ where I can
‘Google’ my name and find out from
some of the younger guys in the
sport that I am nothing more than an
old man at the ripe age of 43 who
had a good run.
Mom and Dad’s thoughts?
Well, let’s just say they were both
extremely relieved when they found
out they would no longer have to buy
my groceries and put gas in my car.
As well, they both conceded that I
made a much better bodybuilder than
I would have been as a counselor!
Stay hungry and follow your
dreams wherever they may lead you.
Shawn ■
April 2009
 BRANDEN RAY
Road tothe USAs
Body Spray, Mouthwash
and Gorillas In Heat
We are now in ’09 and before I get into my main topic for
this column, I want to discuss another element of gym eti-
quette. Ever walk into the gym and say, “DAMN!”? You
know that somebody is smelling like old deli meat and it’s
really disturbing your workout. How do you handle this?
Well, to prevent being the suspect for curling everybody’s
nose hairs, use body spray. There is nothing like asking
someone for a spot and they’re standing over you with
stinky balls. Happened to me once and I almost dropped
405 on my chest. This dude smelled like 30 gorillas in heat
and just zapped my energy.
Then there’s the person who’s
breath doesn’t agree with their pre-
workout shake and when you’re
spotting them and they’re breath-
ing out hard trying to get those
last reps, the smell damn near
takes your eyebrows off and
peels the paint on the walls.
404 MD
By Branden Ray
All of these ailments can easily be combated with a little
body spray and a little mouthwash after your shake. You
will not lose your hardcore status if you wear a different
sweatshirt to train in— it doesn’t have to have blood and
sweat from the last time you trained that body part. I know
that civilians want to blame the biggest guy in the gym so I
make sure that I’m fresh out of the shower with the nice
Axe body spray and the mouthwash after my shake. You
can thank me at the Arnold.
Dedicated To Gym
Warriors Everywhere
I would like to dedicate this column to all of my gym
warriors who are able to fulfill their passion for pumping
iron and staying in shape, despite working full-time jobs to
provide for their families. I believe that if anyone here at
MD can give advice on how to achieve your physique goals
and work within a demanding schedule, it’s me. I will break
this down into three different sections that are the basis for
bodybuilding: training, rest and eating.
I’ll start with training. Now, as many of you know, I
work for CNN in Washington, D.C. My work schedule is
Wednesday-Friday, 10 a.m.-6 p.m., and Saturday-Sunday, 3
p.m.-11 p.m… yes, I work on the weekends. Working in
broadcast journalism can be very spontaneous and I am
often called in to work different shifts, so I always
have to be prepared. I can’t tell my job to wait until
I finish my last few sets if we’re in breaking news.
To prepare myself for the unexpected, get-
ting called in or having to stay a couple of
hours late, I take full advantage of my ‘off’
days. I always train legs on Monday
because, as we all know, leg day can be a
bitch… or better yet, should be a bitch. I get
in early and knock it out, allowing myself the
rest of the day to take a nap right after my
workout, and then run all of my errands for the
remainder of the day (i.e., laundry, grocery shop-
ping, etc.).
On my Tuesday (which is most people’s Sunday), I
hit the gym twice. I usually train chest and calves in the
morning and arms in the evening. With three body parts
trained in two days, I now have five days to train back,
hams, delts and traps. I usually combine back and traps,
and hams and delts. With this program, you are able to hit
every body part in four days, allowing your body plenty of
rest. This is the perfect segue to my next topic, rest.
When you’re working 40+ hours a week and for many of
you, raising children, it’s really hard to get the required rest
PHOTO BY PER BERNAL
that you need to grow. If you really are dedicated to devel-
oping your physique, you’ll be more than willing to put
Leno and Letterman to the side. Because muscles grow and
repair when we sleep, I always supplement with melatonin
and GABA at bedtime. Melatonin is a hormone produced in
the pineal gland that allows an individual to sleep better
www.musculardevelopment.com April 2009
BRANDEN RAY— Road tothe USAs
and without frequently waking up
throughout the night. GABA is an
amino acid that, when taken at bed-
time, can stimulate the production of
growth hormone naturally.
The combination of melatonin and
GABA allows me to get the proper
rest that I need to not only recover,
but also wake up in the morning and
be functional at work. One very impor-
tant tip for those of you who train in
the evening or at night is to avoid sup-
plements with stimulants! For many
of you who train right before bedtime
and wonder why you can’t sleep,
most of it has to do with the pre-work-
out supplements that you take. Yes,
these supplements can give you the
energy to power through your work-
out, but then you find yourself at the
end of the night lying in bed just star-
ing at the ceiling.
I was like that for awhile and could
not figure out what was wrong. I
would finally fall asleep at like 4 a.m.
but would have to wake up at 8 a.m.
for work and would be miserable
throughout the day. It really affected
my mood, especially if I was dieting. It
wasn’t until I started using VPX’s
SytheSize that I was able to train at
night and get the proper rest after-
ward. SyntheSize is stimulant-free but
still packs NO, creatine, beta-alanine,
amino acids and an incredible 20
grams of protein per scoop! Most
important, I’m able to sleep on the
days that I’m not able to leave the gym
until 10 p.m. The last thing that you
want to do is have bodybuilding inter-
fere with your productivity at work.
Bodybuilding can be very taxing,
especially those heavy squat days or
heavy deadlift days, but we still have
to make sure that we are punctual at
work and alert throughout the day. It’s
already hard for ‘civilians’ to under-
stand how or why we live this
lifestyle. The average person cannot
fathom how there is enough time,
when in all actuality, we are only in
the gym for 1 or 2 hours a day. The
average civilian spends more hours
channel-surfing.
The final and very important part is
how to manage your food. One of the
most challenging things to do when at
work is to get those meals down. We
all know that you have to eat to grow.
Here’s my advice: first, cook like you’re
preparing to feed a small army. I’m
pretty sure most of us do this already,
but for those of you who try to cook
every day, good luck. My Monday and
Thursday nights are dedicated to
prepping my meals. I’ll cook about 5
pounds of ground beef, about 20
pieces of chicken breast, and about 5
pounds of steak all at once with rice in
the rice cooker and potatoes being
baked. When complete, I portion
everything out, weigh it, and pack up
my meals. This way when I’m running
out of the house with my work bag
and car keys, I can just grab my
‘already packed’ meals and go.
A saving grace has been meal-
replacement shakes. I keep dozens
of packets in my desk drawer. I usu-
ally drink a shake on my way to
work and on my way home. The
shake on the way to work helps
tremendously on the days that I’m
bombarded with work the moment
that I step in the door. Meal-replace-
ment shakes are also good when
you have those long meetings to sit
through. Getting these meals in is
extremely important, especially if
you’re a competitive bodybuilder.
Just keep in mind that you may
miss a meal, but the guy standing
next to you onstage didn’t.
Competing at a very high level
and having a career does require a
lot of sacrifices, but it can be done.
It just requires a lot of discipline and
dedication. I really admire all of my
brothers and sisters in iron who are
hitting the gym hard and not allow-
ing their passion to interfere with
their responsibility.

Training Tip of the Month

We all focus on biceps peak. The image of Arnold posing
on the mountaintop with two peaking boulders stays in our
head. However, to really make the arm impressive, you
must develop the brachialis muscle to give the arm more
density. Well-developed forearms are also essential to hav-
ing impressive arms. My coach, Hany Rambod, wanted my
arms to not only look impressive when I’m in my poses, but also
when I’m relaxed. We started to achieve this by using reverse-grip
preacher curls for my final 7 sets for biceps when using Hany’s FST-7
training system. My arms quickly
responded and the development of
the brachialis and forearms made my
arms so much more impressive.
This is an exercise that’s usually
an afterthought, if thought of at all. I
highly recommend it because it also
brings out the arms in the side chest pose
and the side triceps. I do 7 sets of 12 reps
with a 30-second pause between each set. You
want to show the guns, but walking down the
street in a front double biceps is not a good look.
If you get the forearms and brachialis popping,
eyes will pop without you even flexing! !

406 MD www.musculardevelopment.com April 2009

 DENNIS WOLF— THE PEOPLE’S CHOICE

The Big Bad WOLF By Dennis Wolf

Hey Dennis, I gotta tell ya, when

someone asks me who my bodybuild-
ing idols are, there are only two
names that ever come to mind:
Dennis Wolf and Arnold. I gotta ask
though, what does your shoulder
workout look like during your off-
season? I have never seen cannon-
balls like yours. It is insane! I am just
wondering what concept you use—
heavy weights and low reps, light
weights and high reps— and how
often do you train them? Any infor-
mation would be great! Thanks in
advance.
Thank you so much for your words, I
really do appreciate it! I’m glad you didn’t
say I was ‘The Next Arnold.’ There was
only one Arnold, and there will never be
another. He was one of those guys who
only comes around once in a hundred
years, and will probably be remembered
for a few hundred more.
With that out of the way, I should tell
you that my shoulder workout looks
almost the same whether it’s off-season or
pre-contest. I believe that heavy free
weights are what gives your muscles mass
and density, so you can’t start switching to
lighter weights and machines unless you
want to start losing both. I try to keep my
sets in the 8-12 rep range, which is heavy
but not so heavy as to be dangerous. I’ve
already had a knee injury and a hernia
now, and I would very much prefer that
those be the extent of my training injuries
for the remainder of my career.
For shoulders, I keep it very simple. I do
three exercises of 4 sets each. Once in a
while I will also do an exercise for my
neck. I think it’s important that my neck
doesn’t start to look skinny compared to
my shoulders and traps. That’s a very
‘weak’ look and it takes away from an oth-
erwise powerful upper body. I usually use
a Hammer Strength neck machine for that,
PHOTOGRAPHY BY PER BERNAL

but it’s probably only once a month, if that.

Just enough to maintain some size there.
Normally this is what I do for shoulders:

Front military press 4 sets, 8-12 reps

Side laterals 4 sets, 8-12 reps
Lean forward laterals (rear delts)
4 sets, 8-12 reps

408 MD www.musculardevelopment.com April 2009

 I have been training for about seven years now, but have not grown
much stronger in the past year. I do seem to still be putting on a little
bit more mass here and there, but the weights I use are not changing.
Should I be worried about this? A lot of ‘experts’ say you have to keep
using heavier and heavier weights all the time. But if that’s true, would-
n’t everybody be bench-pressing 2,000 pounds and squatting 5,000
pounds eventually? Do you try to use heavier weights all the time?
First of all, don’t worry about that. You can’t get stronger and stronger every
year forever. If that were possible, everyone who trained for 15-20 years would
be throwing cars around and smashing through walls like the Hulk! But still,
seven years doesn’t really sound long enough to have reached your ultimate
strength potential. And I do think that you should continue trying to build
strength until then. Being able to handle heavier weights in good form will allow
you to keep adding mass. There will come a point where you’ll have to find
other ways to stimulate growth, but I really don’t think you are quite there yet.
So what I would suggest is to add more carbs and overall calories to your
diet. Don’t be afraid to gain a little bit of body fat, as long as it doesn’t get
out of hand and you completely lose sight of your abs. Rest is also very
important to the recovery process. Make sure you are getting at least 8
hours of sleep every night and maybe even a nap here and there when you
get the chance. You could also be overtrained. Take a serious look at your
program and see if perhaps you are doing too much— too many exercises,
too many sets, or not allowing enough rest days in the week. How many of
those a person needs is a personal thing, but in general I think most guys
should take at least two and possibly three days off to recover and let the
whole system recharge. Best of luck to you!

My New Year’s Resolutions:

1. Stay healthy. No injuries or illnesses!
2. Be successful. Whether that means winning the Mr. Olympia or not,
I want to do the best I can do and make the most of my career as a pro body-
builder. I know it won’t last forever.
3. Do everything I can to make sure my family is healthy and happy.

Hernia Update
As of this writing at the very start of the new year, the pain is almost gone.
I definitely still feel twinges here and there that remind me I had the surgery,
but I think that’s a good thing. It keeps me from doing anything dumb to put
myself in danger of interfering with the healing process.

April 2009 www.musculardevelopment.com

Dennis Wolf— The People’s Choice
Christmas Memories
Looking back at all the Christmas mornings of my childhood, I remember how much I loved every gift I got. The funny
thing is, kids nowadays seem to demand very expensive things like video game systems and computers or else they get
upset. My family never had a lot of money, so the presents I received would probably be considered very modest to most
Americans. But I knew my dad loved me very much and he did the best he could to get me something I would like every
year, and that was good enough for me.

Let it Snow— Somewhere Else!

Luckily for me, in the western part of Germany where I live, we don’t get much snow at all. Usually we get a couple of
small ‘storms,’ if you can even call them that, and most of it melts after a few hours or else it turns to rain. I haven’t even
had to shovel out my steps and driveway for a few years. Sometimes I am watching CNN and they show these horrible
storms that they get in the USA every winter, where cars can’t drive and it takes people days to shovel and plow all the
snow away. That does not look like much fun at all, and I feel for any of you who have to deal with that. This is why if I do
move to the USA, it would have to be someplace nice and warm like Las Vegas!

My Overtraining Days
Sometimes I think back to my first year in the
gym. I only trained four days a week, so at least I
didn’t make the common mistake of working out
every day. But it was not uncommon for me to spend
a good 3 hours training. I always worried that I was-
n’t doing enough, and that the more exercises and
sets I did, the faster I would get huge. I was igno-
rant, but at least I had a lot of enthusiasm and drive!

Holiday Eating— All Bets Are Off!

I won’t even tell you how badly I have been eat-
ing over the holidays. At least I’m sure I’m not the
only one! I have been eating all of my wife’s good
cooking that I can’t have when I diet, and sweets
like cakes. Some people would get mad if they saw
the amount of junk I have been eating, because I still
have pretty low body fat. I know that most people
would have gained around 10 or 15 pounds of pure
fat eating like this. But I am lucky like that; at least I
recognize it and I’m grateful for it.

My Two Favorite Off-Season

Restaurants
One is a steakhouse. We actually go out to eat there
when I diet too; I just won’t order certain things with
my steak like French fries. If I’m dieting, I will get a
good steak with a plain baked potato and a salad. My
other favorite restaurant is a Chinese food place here
in my town. I love Chinese food! In the early stages of
my contest diet, I still have cheat meals a couple times
a week. Guess where I go for those?
OUT
CHECK com
The Greatest Arnold Classic
muscuFlaOrdeveloPpLmEeTnEt.
Champion RC O
ST CO
M
VERAG
E!
Hands down, I have to give this one to Flex CONTE

Wheeler. I don’t think anyone will ever beat his

record of five titles, just like I don’t think anyone will
ever win more than eight Mr. Olympia titles like Lee
Haney and Ronnie did. But more than that, of all the
physiques that have won the Arnold, and this includes Got a question for Dennis? E-mail it to him at
guys like Ronnie and Kevin— I think Flex Wheeler comes editor@musculardevelopment.com and you could see it
closest to perfect. ! answered right here in MD!

410 MD www.musculardevelopment.com April 2009

 ERIK FANKHOUSER—NORTH AMERICAN CHAMPION
Erik ‘The House’
Fankhouser
House Calls
House, you busted onto the
bodybuilding scene pretty
damn quick. Could you give
me some tips on how to get
my name out there and get
noticed? It would be nice to
pick up a supplement sponsor.
How did Universal find you?
Yeah bro, it has been a fast
ride so far. I only did four shows
in three years before I turned
pro. It was pretty awe-
some. I still remember
doing my first show. It
was the Upper Ohio
Valley NPC show. I
had no idea what
was going on. I
was dieting
while I was
still in college,
but I was
lucky to have
some good peo-
ple in my corner
to show me the
ropes. So yes, it all
happened pretty quick.
Getting your name out there
is pretty important and doing that
will get you noticed. I think that
the Internet is one of the best
tools for any bodybuilder at any
level to get noticed. I used the
Internet early in my career to get
my face out to different people.
Once I started dieting down for
my shows, I was posting pic-
tures online for people to give
me some input. It is funny to
look back at what people
thought of me then. There were
people who ripped me and said I
would never win shows, but
when you put pictures out on the
‘net, you got to be ready for that.
It never bothered me when peo-
ple would talk shit on me, and
besides, they still do today and I
just use it as motivation. So for
you, I would start posting pictures
412 MD www.musculardevelopment.com April 2009
By Erik Fankhouser
online on all the forums and you
should definitely post them on the
MD website. If you post them on
my thread, I will give you some
feedback. I don’t blow smoke up
anybody’s ass; I will tell you how
it is.
Another good form of expo-
sure is going to all the shows and
expos that you can. I remember
going to the Arnold Classic expo
and hitting up all the booths,
passing out contact info. I also
remember trying to show some of
the pros pictures of me from my
shows, and most of them just
looked at me like I was crazy. But,
oh well. Little did they know that I
would be a pro standing onstage
next to them someday. That is one
reason I always give time to any-
body who comes up to me at an
expo. You never know, I could be
talking to the next pro.
It is funny that you should ask
how Universal Nutrition found
me. It ties right in with the ques-
tion. Irv Gelb, a well-known pho-
tographer, saw some of the pho-
tos I had posted and he set up a
shoot for me and got me in con-
tact with Universal. Universal
then saw pictures of me that I had
posted online. They e-mailed me
and at first I thought it was people
messin’ with me, but I followed
up with it and they ended up sign-
ing me over the phone in a few
days. It was crazy; I went from Mr.
WV to being signed with them.
They signed me before I had even
stepped on the national-level
stage. Getting signed with
Universal was my first big step in
PHOTOGRAPHY BY PER BERNAL
bodybuilding, and now being with
MD is just a dream come true.
I also have to say my wife has
also been very supportive and she
is my biggest promoter. She is
always talking on the boards and
keeping me in the light while I am
training hard.
 House, I am in need of a good
back workout. My back is lack-
ing, even though I train it hard.
What have you been doing to
bring your back up? I remember
when your back was behind, but
now it looks spot on!
Bro, all I got to say is your back
will be dead without deadlifts, bro,
LOL! That is no lie. Every since I
stepped onstage and all the judges
told me I needed to bring my back
up, I have been hitting deads each
workout. I use deads as the core of
my back workout. Yeah, I know they
are freaking tough, but they have
given me tons more thickness in
my back. I have grown to love
deads. At first, I didn’t want to do
them, but once I started to see
results and got stronger, I looked
forward to doing them. I did deads
all the time in college when I was
playing football, but got away from
them when I started bodybuilding.
Here are my two back
workouts:
Back Workout #1
Deads 6 sets 8-12 reps
Chins 4 sets failure
Bent rows 4 sets 8-12 reps
DB pullovers 4 sets 8-12 reps
April 2009 www.musculardevelopment.com
Now I don’t do a back workout
without doing them.
My second favorite exercise to
build a pro back is plain old pull-
ups. Chins are also tough and
some people shy away from them
because they can’t do many. I say
that’s not a good reason; it actually
gives me more motivation. Shit,
bro, if most people can’t and don’t
do them, then I want to do them! I
have found that just because most
people do things doesn’t mean it’s
the right thing. I feel lat pulldowns
are good, but the chins are better.
My third favorite exercise for the
back is bent-over rows. Bent-over
rows are a great mass builder and
they add tons of thickness. When I
do my back workouts, I either do
my deads first or my bent rows. I
change it up each back workout, so
in one workout I am fresh for deads
and the next workout I will be fresh
for the rows.
Back Workout #2
Bent rows 6 sets 8-12 reps
Chins 4 sets failure
Deads 4 sets 8-12 reps
Barbell pullovers 4 sets 8-12 reps
MD 413
Eric Fankhouser—North American Champion
House Builders
If you just had a good chest and
tri workout and now you feel the
need to burn it all the way out, you
got to try this one. If you liked my
centuries on legs then you will like
this— I call it the curb bite. I will
explain the name later LOL! It’s sim-
ple— first thing, get your big ass up
on the dip bar and have your train-
ing partner stand behind you.
Second, do 10 dips, then have your
partner lift your legs up so you are
in a push-up position on the dip
bar— then do 10 push-ups. Then you
will do nine dips, then nine push-ups
etc... all the way down to one dip
and one push-up. There is no rest
time just switch from dips to push-
up. Yeah, buddy.
How did this one get it’s name
you ask? LOL! Well, I was showing
some hard-ass at the gym this one
and when he was on his fourth
push-up, his hand slipped off
because he had gone to failure and
he bit the front of the dip bar. It was
not a pretty sight— blood was
everywhere. So be warned— this
one is tough— just don’t bite the
curb LOL!!
414 MD
House, we all know
your legs are your strong
point and they are killer,
but what is your opinion
on lunges? I have been
doing them for awhile
now, but I don’t see too
many people doing them.
Well, bro, how many peo-
ple do you see walking
around with 30-plus-inch
quads? Let me answer: not
many! Most people are walk-
ing around on toothpicks.
Maybe, just maybe, if we saw
more people doing lunges, we
would see more 30-inch
quads. Bro, keep doing your
lunges. I flippin’ love lunges!
Lunges are a great workout,
and there are tons of different
ways to do them. Walking
lunges with DB’s are my
favorite way to do them.
Sometimes I just grab up
some DB’s and lunge on the
treadmill at the gym when I
Training Journal
My training is going better than
ever. I am stronger and bigger than
ever before. This is the first time
since I started bodybuilding that I
am taking some time off to grow. All
the other years I would get a good
six months to gain, then I would
start my diet for the shows. It always
seemed that right when I was start-
ing to see gains, that’s when I would
have to start my contest diet. Well,
this time it’s different. I have a full 12
months to grow, and that’s what I
am doing. I’m not worried about
weight; I just want to put on good-
quality size. I’m eating 47 clean
meals a week and two meals a week
of whatever I want and so far, it’s
working great! I’m eating four solid
meals per day and drinking three
shakes. I feel shakes are a great way
to add good-quality calories.
New Tenant
I just want to let everyone know
it is damn true and we are very excit-
ed! My wife Heather is pregnant! We
have one son named Xavier and now
he is going to be a big brother. We’ve
wanted another child for awhile now,
www.musculardevelopment.com
am doing cardio. I have been
trying different types of lunges
at the gym and I found a great
way to do them. I have never
seen anyone do them this way
before, so I am taking credit
for this one.
I started to do them in the
standing calf raise machine.
You might be saying WTF—
how ya do that?! Well, let me
tell ya. The Bodyshop has
some huge pieces of wood lay-
ing around for people to use
when they work out. Most peo-
ple use them to prop up the
benches or to do stiff-legs off
of, but I slid the wood into the
standing calf raise and started
doing my lunges. It works
great because you can use
heavy weight and be safe at
the same time. I will have to
make a video of this and post
it up on my thread on the MD
forum. You guys will like this
one.
and now it is real. There is no better
feeling than the feeling of being a
daddy. I always put family first, so
we are blessed to have another child
on the way. Xavier is going to be a
great big brother! We were at the
store and we told him he could pick
out a toy for himself and he said ‘Hey
dad, can I get one for the baby?’, and
he got the baby a toy and didn’t
even want one for himself.
I also want to tell my sister Trista
congrats on getting engaged. All I
got to say is getting engaged is bet-
ter than getting a sweeper— LOL!
Also congrats to my sister Jayme
for giving birth to a baby boy
Dominic.
Special Thanks
I want to say thanks to Universal
Nutrition for helping me achieve my
bodybuilding goals, and a special
thanks to Rick Bayardi for giving me
a home to train in, and thanks to
Steve for letting me be a part of the
best bodybuilding magazine ever,
hands down!
UT
O
CHECK
culardevelop ment.com
mus FOR COMPLETE AGE!
T COVER
CONTES
April 2009
 EVAN CENTOPANI
NATIONAL HERO
It Has Begun!
After a very long and produc-
tive off-season, I began the diet
for my pro debut on January 4 at
a bodyweight of 316½ pounds
(can’t leave out that half-pound).
Some guys gradually ease into a
contest diet, but to me that
always seemed pretty half-
assed. I’m either on a diet or I’m
not. One very surprising thing
about this diet is that it won’t be
the standard ketogenic diet that
Dave Palumbo has had me use
for the last three shows we have
worked together. Because I have
put on so much more mass, Dave
is going to allow me to have
three carb meals every day as
long as I keep leaning out. If we
hit a sticking point and the fat
isn’t coming off, plans will proba-
bly change. But if not, I am excit-
ed to see what type of look I can
bring to the New York Pro with
carbs in my diet throughout the
prep— hopefully a lot fuller and
rounder than what you saw at
the 2007 NPC Nationals.
416 MD www.musculardevelopment.com April 2009
By Evan Centopani
Diet Yes, Cardio—
Not yet
I started my contest diet at
18 weeks out, which is the
longest diet I’ve ever done. But I
am holding off on starting cardio
for the first six weeks. Until
then, I want to just let the diet
itself take a good amount of
body fat off. The main reason I
am waiting on adding cardio is
because I have added a lot of
good mass to my legs over the
last year, and I really don’t want
to lose a lot of that from doing
too much cardio for an extended
period of time. My legs were the
one area that people focused on
the most as being something I
needed to bring up before I
stepped on a pro stage. I’ve
PHOTOGRAPHY BY PER BERNAL
done that, so I want to make
sure they still look thick and full
in May. My weight-training
workouts are usually at least an
hour and a half anyway, and
often closer to 2 hours for legs or
back. So I’m burning some calo-
ries, regardless.
 The Low-Carb
Controversy
Since I am one of the ‘poster boys’
for the no-carb diet that Dave has
popularized in the bodybuilding world
over the last couple of years, I
thought I should ‘weigh in’ with my
opinion on the big debate. First of all,
I have no doubt that a person can
look phenomenal while still keeping
carbs in his diet. Many great champi-
ons over the years have proven that
to be true. I also believe that more
than one type of diet can be success-
ful at different times, for the same
person.
One reason the low-carb diet got a
bad rap is that a lot of athletes report-
ed losing muscle on it. But what
needs to be pointed out is that in
most of those cases, dietary fat was
PHOTOGRAPHY BY BILL COMSTOCK AND MICHAEL PINTO
April 2009 www.musculardevelopment.com
also kept very low. The concept of
high protein and high fat (healthy
fats, I should note) is a newer one,
and it makes a lot more sense than
just cutting carbs. I don’t believe that
you need carbs for calories or even for
providing energy. In fact, I can hon-
estly say I have a lot more energy on
a high-fat diet than I do when I eat a
lot of carbs.
What you do need carbs for is to
stimulate the thyroid gland, for IGF-1
production, and to fill out your mus-
cles. The major problem I have found
with a zero-carb diet is that it doesn’t
seem possible to carb-up properly
right before the contest. It’s almost
like your body is treating the carbs as
a foreign substance and won’t utilize
them and convert them into glycogen.
I have heard some people specu-
late that going without carbs for very
long periods should make your body
ultra-sensitive to them, so you would
fill out even more from eating them. I
don’t find that to be true at all. In fact,
for about a full month after a contest
diet, my body reacts to the reintro-
duction of carb meals with extreme
bloating and gas (not fun, I assure
you). It makes me wonder just how
well I am even absorbing and utilizing
the carbs during that time while my
body is getting used to them again.
Others I have spoken to who follow
zero-carb diets have reported similar
situations. I don’t know if it’s the total
solution, but I happen to think that
eating carbs a few times a week
might prevent all of that. That’s not
based on any research or studies; it’s
just what makes sense to me.
MD 417
 Evan Centopani—
National Hero
Your V-taper is ridiculous! Could you give me some advice on pulling
in my waistline? I’m 6’2” and about 230 pounds. My body fat isn’t high. I
used to be really top-heavy but have brought my legs up quite a bit to
help with proportion. Though I have wide delts, I know I still need work
on my lats. I always feel heavy squats, deads, etc. a little in my obliques
and I think that might be making things worse. Any advice would be
appreciated, as I don’t want to accept any excuses for just having a
genetically wide waist.
I’m not sure if this question will ever be answered to everyone’s satisfaction. If
you’re squatting and deadlifting 500-600 pounds, your midsection and core are
going to have to be pretty powerful. It stands to reason that the area would
become thicker just as an adaptation. Then again, you look at Branch Warren, and
his midsection isn’t huge at all. Even Ronnie’s midsection didn’t start getting big
until the last couple years he was competing, and he had been doing heavy squats
and deads for around 20 years at that point.
My best advice would not be to stop doing these exercises, but maybe keep the
reps higher. Bodybuilders don’t need to go any lower than 6-8 reps on squats and
deadlifts. And with regard to ‘pulling in your waistline,’ I think you can definitely
reduce the thickness from front to back. But the side-to-side width of your waist is
a reflection of the size of your hipbones. If you’re dieted down to a very low body
fat and your waist is still wide, I’m afraid that’s what you’re stuck with. Nothing you
do or don’t do in the gym is going to change you’ve bones. I would focus on build-
ing up the lats a lot more and continue to work on shoulder width. This will
enhance your V-taper.

Obama The Messiah?

I watched the inauguration of our new president, Barack Obama. Although I’m
happy to see a change being made, I worry that there are too many unrealistic
expectations being put on the man. It seems like people expect him to be able to
fix all the USA’s problems right away, from the economy to the war, and every-
thing in between. Come on! He’s a very smart man and he’s dedicated to doing as
much to improve the nation as he can, but Obama is still just a man. People need
to remember that so they don’t get angry in a couple years if there are still prob-
lems to be dealt with.

Stimulants— Not My Cup Of Tea

(But I Have A Cup of Coffee)
People write to me and want to know what type of stimulant/fat burners I use
to get ‘amped up’ for my workouts. They are usually surprised to hear that I don’t
use those products, and really don’t care for them much. They make me jittery,
and I find that after a while they actually seem to make me weaker instead of
stronger! Dave Palumbo warns people that using (and more so, abusing) any type
of stimulant over time will fry your adrenal glands. I think there’s something to
that. If anything, your body gets used to them and you have to keep using more
and more to get the same stimulant effect. I will occasionally have a cup of coffee
before training legs or back. As I get close to a show and my energy levels are dip-
ping, I might have a couple cups of java throughout the day, but that’s it.

A Chance To Stand Next To RUUUUHL!!!

I was happy to hear that Markus Ruhl is coming out of retirement to do one last
show, and it just so happens to be my first pro show, the New York Pro. I have
been a fan of his for many years and would be proud to stand next to him. Even
though I can’t say I know the guy, he always seemed really cool. If you appreciate
the mass monsters, and I do, they don’t come much bigger than Markus. ■

Got a question for Evan? E-mail it to him at editor@musculardevelopment.com and

you could see it answered right here in MD!

418 MD www.musculardevelopment.com April 2009

ThePROCreator
My New Mission:
Helping Jay Cutler
Get His Title Back
always treat all my clients equally
I and do my best to help them reach
their goals— whether it’s to win a
regional NPC show, earn their pro
card, or move up the ranks in an IFBB
event. And though I don’t rank any of
them higher than another, my latest
mission could be viewed by some as
somewhat more significant in the
grand scheme of things. The latest pro-
ject for the Pro Creator is nothing less
than to help two-time Mr. Olympia
Jay Cutler regain his title this year.
420 MD
My History
With Jay
I’ve known Jay Cutler since the late
1990s. We’ve been friends for awhile,
occasionally talking on the phone, but
more often catching up at the various
NPC and IFBB events we both attend
throughout the year. I saw a lot more
of him when he used to live in
Southern California. We never spoke
about working together in a profes-
sional capacity until shortly after the
2008 Mr. Olympia. After seeing the
www.musculardevelopment.com April 2009
By Hany Rambod
improvements I had been able to
bring about in clients like Phil Heath
and Ed Nunn through my FST-7
Training system, Jay decided it was
time to see what I might be able to do
for him.
The Fallout From
Chasing Ronnie
It’s widely agreed that Jay Cutler
looked absolutely amazing at the 2001
Mr. Olympia. He had a winning pack-
age of size, fullness, condition and a
ThePROCreator
tight and tapered midsection that
almost toppled Ronnie from his
Olympia throne. Many felt that he
deserved the title that year. Another
argument could be made that if Jay
came on the scene in 2006 looking like
that as Ronnie was on his way out, he
would have been assured a five or six-
year reign as Mr. Olympia.
After losing by such a narrow
margin in ’01, the chase was on. Jay
sensed he was knocking on the door
and needed to beat Ronnie at his
own game, edging him out on freaky
size, in order to get the nod. After
taking runner-up three more times,
Jay finally became Mr. Olympia in
2006. But the chase had taken its toll
on Jay’s body. By the next year the
signs were evident and he had a
rough time defending his title
against Victor. He seemed to be los-
ing that round, full look and the con-
dition that had taken him to the top.
Also his midsection appeared to lack
the taper it previously had.
The Challenge
After losing to a fuller, more
tapered Dexter Jackson at the
2008 Mr. Olympia, it’s clear what Jay
Cutler needs to do. To regain the Mr.
Olympia title, he needs to recapture
the look he had in 2001. Obviously,
nobody can turn the clock back eight
years, but that doesn’t mean signifi-
cant improvements can’t be made
over what Jay has shown in the past
two title defenses. What needs to be
understood in his case is that his
strong points, namely his width and
overall size, become his weak points
if he’s flat. A man with a more nar-
row structure, such as Heath, can be
flat and it doesn’t take away as much
from his overall look because it’s far
less obvious. So the key for Jay is to
be as full and round as possible,
which also enhances his muscle sep-
aration and shoulder-to-waist ratio.
Don’t Count Jay
Out— He’s Back In
His Zone Now!
Anybody who dismisses Jay
Cutler as being all done doesn’t
know the man’s history. Jay was at
his very best when he was the
underdog, the second-place man,
www.musculardevelopment.com April 2009
chasing the man most considered
unbeatable: Ronnie Coleman. I
have never seen Jay so focused and
determined so far out from a con-
test. In fact, he began his FST-7 train-
ing program back in December.
Some would question what differ-
ence FST-7 training will make for
Jay, since he’s been known to be a
volume trainer for many years. That
may be true, but his routines have
never had a clear structure to them
until now. Exercises have been
selected for both his straight sets
and sevens, to specifically meet the
needs of his physique and the
improvements he wants to make.
Currently we are in the process of
setting both short- and long-term
goals that will culminate in his
attempt to retake the Olympia title
this September.
For those who say he will never
be Mr. O again, remember that for a
long time people also said he would
never win the title in the first place.
Yet he went on to win two Sandow
trophies. Will he be able to get a
third this fall? With challengers like
Dexter and Heath standing in his
way it will be no easy task— but it’s
a task that Jay and I are up for.
Taking second place has always
brought out the best in Cutler and
that’s what the critical difference in
this year’s prep will be. All eyes will
be on Jay as the months go by this
year. His will be the most highly-
anticipated transformation in the
world of pro bodybuilding, so stay
tuned! ■
Note: My website is now up and
running. Visit www.hanyrambod.com
or www.fst-7.com for previous arti-
cles, news, an interactive forum,
video clips and member profiles and
blogs. You’ll also find updates on my
current clients and which ones are
preparing for upcoming contests.
Free registration gives you full access
to all of it.
Got a question for Hany you would
like to see answered here? E-mail him
at HanyRambod@aol.com. Due to the
high volume of e-mail he receives and
limited editorial space, only selected
questions will be answered and used.
 CHAD NICHOLLS
The Contest GURU
Pro Bodybuilders,
Knee Wraps and Obama
W
hy some pro bodybuilders are
jerks in the gym, how to wrap
knees and what President
Barack Obama’s stance will be on pro
sports, performance-enhancing drugs
and the fitness industry as a whole
are just a few of the many great ques-
tions filling my mailbox this month.
Enjoy this month’s read and keep the
questions coming!
I train at two or three different
gyms in California. I’m 21 years
old and like to travel to the differ-
ent gyms— more than anything to
meet the different pros, see their
training methods and on occa-
sion, I hope to have the chance to
pick their brains. Some of these
pros have been complete asses! I
have heard all kinds of stories
about these great pros who took
new guys (like me) under their
wing and helped them— trained
with them and so forth. For a
beginner like myself, these
macho heads aren’t really a point
of inspiration to continue body-
building. Have times changed?
Bodybuilding, like any other sport,
has good apples and bad eggs. When
approaching the pros, there are good
ways and bad ways to do it. You may
think you are asking an innocent
question or just trying to be friendly,
but to the pro who is standing under-
neath a 500-pound squat, it is annoy-
ing and could be dangerous. For
many, bodybuilding is their career.
You will meet all types of individuals
in the sport— outgoing, fantastic peo-
ple, shy people, jerks, etc. When all of
them come to the gym, this is their
office— their place of work and that
424 MD
work is creating the best physique
possible— the physique worthy of
winning the title, prize money and
endorsements that come with it.
It’s not so much that times are
changing in how athletes act, but
more in the way they view their
sport. During the early years of body-
building (think the days of Arnold,
Franco, Sergio, etc.), before the ath-
letes were able to make full-time
careers from the sport, their prepara-
tion was strict and their training was
rigorous and hardcore. The mindset
was not, “If I have a bad day in the
gym, it could throw off my training
and chances for winning, then I could
lose my contract and so on.” It was a
more laid back time. Even then you
had outgoing guys who spent their
entire day in the gym training one
body part because they spent the
time between each set talking to
everyone— just as much as you still
had guys who were strictly business
back then, just wanting to get in and
out of the gym uninterrupted.
One of my good friends, Nasser El
Sonbaty, told Kim and me this story
of a person who followed him around
the gym his entire workout, asking
questions the whole time. Nasser was
prepping for the Olympia at the time
and he finally asked the person,
“Where do you work?” The person
responded that he worked for a doc-
tor. Then Nasser asked, “How would
you like it if I came to your place of
business and followed you around all
day while you were trying to work?”
When you think of it in those
terms, I think you will understand why
sometimes the athletes can be stand-
offish or a bit reluctant to make too
www.musculardevelopment.com April 2009
many friends during their time in the
gym. My advice? Wait until after their
workouts to try to strike up the con-
versation and don’t judge them too
severely for not wanting to hold social
hour during their workouts.
I have a question that may
seem very elementary, but I feel I
have never put my knee wraps on
correctly— or put them on so that
they feel comfortable and allow
me full range of motion without
cutting off my circulation or
being so loose that my knee pops
through the wrap! You’ve been in
the business a long time and I
value your opinion. Do you have
any insight?
When looking through my mail
and questions this month, this is one
that stood out in my mind for two
reasons. First, it is a good question.
When I first began training— I was
about 19 years old and began train-
ing at a ‘dungeon style’ hardcore
gym— it was actually in the base-
ment of a YMCA and there were
quite a few weightlifters, body-
builders, powerlifters and in particu-
lar, Olympic lifters. One Olympic
lifter was 1984 Olympic medalist Guy
Carlton. The facility was named after
Guy and when you are 19 years old,
just starting out and training at a
gym with an Olympic medalist, you
are not only in awe— you hope to
catch a glimpse of his tried-and-true
methods for success.
After training for about a month,
one afternoon I was beginning to pre-
pare for a big leg day and start with
squats. As I set my wraps on the
bench in preparation to wrap, Guy
 Chad Nicholls—
The Contest Guru
Carlton sat down on the bench next to
me and introduced himself, which
was incredible. Not only was he a fan-
tastic athlete, but a great person. He
didn’t need to take time out of his day
to talk to a scrawny beginner such as
myself, but he did anyway. He must
have noticed I was struggling a bit,
trying to figure out the best way to
put the wraps on. Not only did he
take the time to explain the proper
way to wrap the knee, but for the first
set, he actually wrapped my knees for
me! This is just something that has
always stuck with me, and Guy’s way
is the way I have always wrapped my
knees ever since. It’s the way I
showed Kim to wrap her knees and
it’s the way I show my clients and
people needing help in the gym. It’s
just a great way—comfortable, not
overly tight, but still giving plenty of
support to the knee while allowing
you to complete a full range of
motion and not cut off circulation.
So what is this method? Kim and
I refer to it as the ‘X’ or crisscross
method. Before even thinking of
putting the wrap on your knee, make
certain you unfold the wrap com-
pletely and roll it up into a ‘cylinder.’
Here we go:
1. Holding the bulk of the cylinder
in your writing hand, take the loose
end and hold it to your skin— right
above the knee. Make certain that
you are sitting on a bench and your
leg is out in front of you, completely
straight.
2. With your writing hand, take the
‘roll’ and wrap it clockwise, once
around the leg. When you have com-
pleted one roll, pull the wrap down,
diagonally across your knee.
3. When you get to just below your
kneecap, make one complete wrap
around your leg, just below your
knee. After completing the wrap, pull
the wrap up and diagonally the other
way across your kneecap to form an
‘X’ or crisscross. From this point,
wrap the excess back down your knee
like a bandage and tuck the end tight-
ly underneath the wrap. Try this and
see how it works. It worked great for
Kim, myself and many, many athletes
and clients who I have trained and
426 MD www.musculardevelopment.com April 2009
prepped over the years. Good luck
and kick ass!
I’m very glad that Barack
Obama was elected president. I
like the fact that he is pretty
sports-oriented and doesn’t seem
to be out to kill pro sports and
the supplement industry like
McCain was. What is your opin-
ion on how the pro sports ‘witch
hunt’ and regulating the supple-
ment industry will end up now
that Obama has been elected?
I like your question— it is inter-
esting and off the beaten path of
typical training and diet questions—
and it’s important to our industry.
Had McCain been elected, I’m sure
he would have continued on with
the ridiculous ‘witch hunt.’ I think
President Obama ‘gets it.’ He plays
and thoroughly enjoys basketball
and has mentioned it’s his “second
passion.” He’s much younger than
McCain, so staying fit and enjoying
the benefits of working out and
sports would naturally be more
important to him than they would
John McCain.
Will his election stop all the non-
sense of placing the ‘steroid’ drug
stigma on athletes or stop the witch
hunts of pro athletes who use
steroids? I don’t know about that, but
I can tell you that President Obama is
a man of sense and a man who
knows the importance and priorities
of problems and crises in our country.
Trying to regulate the supplement
industry or worrying about whether
sports athletes are using perfor-
mance-enhancing drugs are far from
the forefront of his podium.
With his enjoyment of sports, I
would like to see President Obama
place more importance on physical fit-
ness and reinstitute the now-defunct
“President’s Council on Fitness.” This
time of change could be a great time
to embrace the importance of the fit-
ness industry as a whole, to get our
kids off the couches and on the play-
grounds and playing fields. I can
more likely see this scenario than dig-
ging the hole deeper for our industry
and its athletes. ■
 CHARLES GLASS
Trainer of
of Champions
Champions
THE BODYBUILDING
What’s your take on decline benching? I have been
reading in several magazines that decline pressing
can build upper chest with minimal delt involve-
ment— kind of goes against everything I have learned
in my 9 years of training. Would you recommend the
3 presses, or stick with the flat and incline?
I would like to know which magazines printed that,
because decline presses certainly don’t hit the upper chest
very well at all. Common sense would tell you that, once
you did a few sets! I like to do four different pressing move-
ments for chest: an incline, a flat, a decline, and the Hammer
Strength wide-grip press. Between those four, all the muscle
428 MD
fibers in the chest are thoroughly stimulated. I will also
include dumbbell flyes, in which I don’t lock out the move-
ment, or cable crossovers.
The key with chest pressing is to achieve complete con-
tractions of the pectorals. Once you learn to do this without
locking out the elbows, which takes stress away from the
chest muscles, results usually follow fairly rapidly.
Getting back to your original question, you probably
don’t need to do declines at every chest workout. Since flat
presses hit the mid as well as the lower pecs, you should
only do declines at every workout if the lower chest is a
weak area for you. That’s pretty rare; most of the time it’s the
upper chest that lags behind in development. If that sounds
like your chest, I would prioritize the area by doing inclines
first, most of the time.
Some days I am stronger than other days— and it’s
not just a little. I am talking about something like 15-
20 percent! Is this normal? Is it something I should
be worried about? I seem to be making slow but
steady progress with my physique regardless, but it
bugs me that my strength seems to go up and down
so much.
I get this question a lot, because there is the common
misconception that your strength should be totally consis-
tent at all times. Maybe if we were robots, that would be
possible. But as human beings, there are many variables
that can have an impact on how strong you are on a particu-
lar day. How much sleep did you get the night before? How
well have you been eating? Did you eat more or less carbs
than usual today? Did you drink more or less water? Are you
under any stress related to school, your job, family matters,
a relationship, finances (a common concern these days for a
lot of people)? Are you dealing with some type of minor
injury or illness? Even a slight cold will affect the weights
you can handle. How motivated you are on a particular day
PHOTOGRAPHY BY PER BERNAL
will definitely play a role, too. We all experience highs and
lows in our motivation levels. Some days you burst into the
gym feeling like King Kong, while on others you’re more like
Little Bo Peep! Don’t worry about these fluctuations in
strength. Think of it like those charts that make little up-and-
down zigzags but still make a steady upward climb from left
to right. As long as you are indeed continuing to make
progress, everything is fine.
www.musculardevelopment.com April 2009
Charles Glass—Trainer of Champs
Can lat pulldowns be as effective as chin-ups? Try
as I might, I have never been able to master the form
on chins and really feel them in my lats. With pull-
downs, I have a very good mind-muscle connection
and actually get a good pump. I can also do a good
set of 10 reps with the entire weight stack of 250
pounds, though I can only do maybe 5-6 good wide-
grip chins at a bodyweight of 210. So how much am I
missing out, if at all, by doing lat pulldowns instead?
Either exercise can be productive as long as you are
doing it correctly. Rarely do I see people performing chin-
ups correctly. The fact that you can only do a few leads me
to believe that maybe you’re doing them right, since a prop-
erly executed wide-grip chin-up is quite difficult. But if you
feel lat pulldowns work better for you and your back is
responding, you aren’t missing out on a thing. I should
point out that I do see a lot of cheating on those too. Guys
lean back and proceed to rock back and forth with the reps
to use more weight. I am a little suspicious of your form
when you say you can handle the whole stack. Not many
bodybuilders can do wide-grip lat pulldowns with that much
weight using decent form. But if you are in fact feeling them
work well, then perhaps you have built up some outstand-
ing strength in that exercise. I would still do a couple sets of
chin-ups to start the workout and continue to work on
recruiting the lats more. It’s such a good exercise that I hate
to see anybody give up on it completely.
First I would like to say I enjoy reading your arti-
cles in MD very much, as they give me great insight. I
am in the military, stationed in Iraq and can get to
the gym anytime or day I need to. Since March of ’08
I have been working my ass off to better myself, but
quite frankly— I still look like hammered shit! I don’t
see any improvements or gains or anything and need
assistance— I wish I had a trainer! When I assist
(train) other soldiers they see great results, so I’m like
WTF is my issue?
I need your help! I know you can’t fly your ass to
Iraq and help me train, but any advice you can give
would be greatly appreciated. I have attached my
average workout plan and nutritional intake, so you
may see where the problem may lie.
I am 5’9”, averaging 210 pounds and 20 percent
body fat.
38-inch waist
48-inch chest
16-inch right arm, 16.25-inch left arm
25.25-inch right leg, 25.5 left leg
16-inch left calf, 15.5 right calf
I wish to be 225 pounds and 12 percent body fat.
34-36-inch waist
50-inch chest
18-20-inch arms
28-inch legs
17-18-inch calves
Thank you for your time and I hope for your
assistance.
430 MD
Gabriel A. Jimenez
WO1, AD
75th Fires BDE
BDE AD System Integrator Technician
COB Speicher Iraq
Gabriel, first and foremost I want to express my grati-
tude for the fine job you and the other soldiers are doing
over there, and I hope you are sent home safely, as soon
as possible. I also want to thank you for sending me so
much detailed information. Too often people write to me
with concerns and it’s difficult for me to diagnose what
the problem may be as they fail to provide me with
enough relevant info about what they’ve been doing and
how they are currently training and eating.
I want to say up front that considering you have only
been training seriously for nine months as of the time I
received your e-mail, you have made some very good
progress. You definitely have built some muscle. You want
and expect more, and that’s only natural. Except for those
who were genetically blessed, nobody ever makes gains
as fast as they would like to. Considering the short span
of time you have been at this, you’re doing just fine. If
others that you assist might be getting results at a faster
rate, that’s just the way it is. Some people put on muscle
and lose fat faster than others. It just means you have to
be a little more dedicated and work a little harder.
Based on the detailed breakdowns of your workout
and diet, I doubt that will be a problem for you. In looking
at those (space did not allow me to print them here), your
weight training looks fine. Your diet looks good too,
except that I see you are eating dinner rolls as a dessert
with a couple meals. White bread is something to defi-
nitely avoid when you’re trying to lose fat. I also saw no
mention anywhere of cardio. Diet alone will not do the
trick when you want to lean out, especially if you don’t
have a fast metabolism. Few people enjoy cardio as
much as they do weight training, but it’s absolutely criti-
cal to burn the fat and keep your metabolic rate up. I sug-
gest gradually working up to doing an hour a day, every
day— though you have to ease into that over a period of
at least four or five weeks. Start with three 30-minute ses-
sions one week, add a fourth the next, and so on, then
begin adding time in 5-10 minute increments per day.
As for your measurement goals, as long as you keep
www.musculardevelopment.com April 2009
Charles Glass—Trainer of Champs
working hard the way you have been,
it’s only a matter of time until you hit
them. Everybody wants instant results,
but the human body doesn’t work that
way. These things take time, but in the
end it’s worth the wait, as you will be
looking fantastic!
The Predator
Goes West!
I recently spent four
days training MD’s
own Kai Greene
when he came
out here to work
with me. We
trained every
day, sometimes
twice a day,
and he’s
already planned
to return for a
week around the time
of the Pro Iron Man at the
end of January. Kai is great to
work with because he’s open-
minded and listens to every-
thing I have to say. He’s
always willing to try new
exercises. Kai is used to
432 MD
training very heavy almost all the time,
and at first it bothered him a bit that
he couldn’t use much weight on some
of the things I was showing him. But
he really liked the new feeling in the
muscles he was getting.
I’m excited about working with Kai
because I think he is going to make an
even bigger impact this year than he did
in 2008. He was 293 pounds at nine
weeks out from the Arnold, so mass
isn’t an issue. With Kai, it’s all about
details now. We are working on thicken-
ing up his lower back and adding overall
back detail, adding mass and shape to
his triceps, and continuing to thicken his
chest. I would really like to see more
chest and back thickness when he’s
standing sideways. And even though his
legs are already amazing, we are work-
ing on adding sweep and bringing out
little areas like the sartorials, which will
create a more three-dimensional look to
his quads. We had a lot of fun training
together and the best is yet to come! ■
Got a question for Charles? E-mail it
to editor@musculardevelopment.com and
you could see it answered right here in
MD!
www.musculardevelopment.com April 2009
 hotshoppe
Information for products
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 lastword
efore I get into this, I want to
B state that I am in no way trying
to impart the idea that our
industry is in trouble. There are, in
fact, more amateur and pro shows
this year than ever before, in which a
record number of competitors will no
doubt participate. The sport is defi-
nitely NOT dying. While many indus-
tries around us spiral into the abyss,
there seems to be a neverending
parade of buff gym rats willing to
stand onstage, practically naked, to
exhibit the fruits of their training in
front of their adoring minions. But
that doesn’t mean there isn’t room for
growth. And, as with any industry fos-
tering growth, it is incumbent to
ask— at what expense?
It would seem that if there were a
way to exponentially increase the
number of competitors competing in
a show, it would concomitantly
increase the number of tickets sold.
It’s been established that nearly every
competitor is accompanied by a
mother, a father, a wife or a girlfriend.
I don’t know what the number is, but I
imagine there is a statistical average
for paid tickets per competitor. So,
obviously, in order to grow the busi-
ness of contest promotion, the first
step would be to increase the number
of competitors who enter a show.
To that end, they first combined
women’s bodybuilding with men’s.
This might actually have come about
because women’s audiences were
dwindling; nevertheless, it increased
the number of total competitors and
thus, to some degree I would imag-
ine, revenue. Then fitness came along
and attendance on both sides of the
stage grew. Ultimately, figure was
born and the floodgates opened.
Today, some NPC shows see com-
474 MD
petitor lists that include not only
men’s and women’s bodybuilding, fit-
ness and figure, but also wheelchair,
masters and teen divisions. Today, a
show with 300 entrants is considered
average, and shows topping 400 are
becoming common— so is the
marathon it creates. If the entry fee is
$125, a show with 400 competitors
means the promoter is going to real-
ize $50,000 just from contest entries.
Add to that the statistical average of
ticket sales per contestant, live gate
revenue and the sponsors’ dollars,
and it’s not hard to imagine that on
any given weekend a promoter could
be raking in a six-digit gross.
Compared to the days of bodybuild-
ing contests where 30 guys compet-
ed, this is a huge improvement and a
huge incentive for promoters to con-
tinue doing what they do.
Accordingly, the tenet of contest
promotion seems to be if you want to
increase attendance, you need to add
women— pretty women— and the
hotter, the better. Which brings us to
the inclusion of the new bikini divi-
sion along with the bodybuilders, fit-
ness and figure girls. Now, I would be
the last guy to complain about seeing
more pretty girls traipsing around half
naked, but I’m a little concerned
about this ‘bikini division’ eroding the
concept of ‘physique’ competition.
Regardless of the flack I take, I still
believe bodybuilding is more of a
pageant than a sport. Even though
athletes are the ones participating,
there is very little ‘sport’ in the com-
petition. At the same time, there is no
denying the athleticism of bodybuild-
ing and fitness competitors. And
while they don’t do very much
onstage, there is no doubt that figure
girls work out. So, regardless of the
www.musculardevelopment.com
By John Romano
lack of sport in the spectacle, there is
no argument that we are enjoying the
fruits of a high-end, finely-tuned, ath-
letic endeavor.
Can the same possibly be said for
a bikini division with such criteria
that mandates ‘no capped delts?’ It
is conceivable that an NPC bikini
champion would likely employ a
plastic surgeon rather than a per-
sonal trainer and moonlight at
Hooters or any gentleman’s club lit
in purple neon. And then they’ll get
pro cards? (The Jr. USA will see our
first two bikini pros crowned.) If the
rate at which they currently hand out
figure pro cards is any indication of
what could happen in bikini, I just
can’t help but imagine the possibili-
ty of being in a strip club one night
and the hottie grinding on my lap
for $20 a song informs me that she
is an IFBB bikini pro. While no sane
person could possibly consider lap
dancing a sport, it would inevitably
be the fault of the IFBB that such
practitioners could in fact be profes-
sional athletes. This doesn’t bother
anyone?
It seems that the lure of more
money to contest promoters by way
of cavernous cleavage and prodi-
gious booty is like offering nine-
year-olds ice cream. Where will it
come from? They don’t care. What
effect will it have on them? They’re
not thinking about that. How long
will it take to eat? It doesn’t matter.
All they’re thinking about is the ice
cream.
So, in the near future, serious
hardcore athletes are going to be
joined in competition by bikini girls.
And a cadre of people involved are
going to act just like nine-year-olds.
They want ice cream. ■
April 2009
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