Muscular Development - December 2017 USA

VOLUME 54, NUMBER 12 • MUSCULAR DEVELOPMENT • DECEMBER 2017

BUILD A CLASSIC
X-FRAME
LOSE YOUR
GUT
BURN FAT
The Future of 10X
Bodybuilding is NOW! FASTER!
2017
Arnold Classic
& Olympia Bikini
TM
Champion
ANGELICA
TEIXEIRA
PRO IGF-1
BUILD LEAN MUSCLE &
IMPROVE RECOVERY!
See Page 126
DECEMBER 2017
MUSCULARDEVELOPMENT.COM
2017
Olympia Classic
Physique Champion
& OLD SCHOOL LABS®
AMBASSADOR DISPLAY UNTIL DEC 26th
BREON ANSLEY
EDITOR’s LETTER
BY STEVE BLECHMAN, Publisher and Editor-in-Chief
THE GOLDEN ERA

IS BACK!
Breon Ansely is a bodybuilder who seems to have
been born for the Classic Physique division. Since Classic
Physique was introduced in early 2016, it has snowballed
in popularity as both a fan and an athlete favorite by those
who value the ideals of shape, symmetry, aesthetics and
proportion that it represents and rewards. With his overall
package of shape, proportion and carved-out condition
that Michelangelo would be envious of, Breon set the new
standard for bodybuilding when he won this year’s Classic
Physique Olympia. Breon’s aesthetic and streamlined
physique, artful posing and ultra-lean midsection make him
the ultimate ambassador for the sport and its future. He is
a sterling example of what bodybuilding can transition back
into, and become more appealing to the masses.
In “Breon Ansley: A New Generation of Classic Physique”
on page 82, Breon talks to Ron Harris about his win, bubble
guts and the bright future of the Classic Physique division.
Whether you compete at 270 on the Olympia stage or in
the 212 division, every bodybuilder (or gym rat) wants a pair
of shirt-splitting arms. Nathan De asha’s are phenomenal,
and his fans have asked to know how he trains them.
In “British Firepower! Blasting Guns With Nathan ‘The
Prophecy’ De asha” on page 90, Nathan gives MD his
mainstay arm-training movements and describes how he
performs them.
Another year has come and gone in this colorful, insane PHOTO BY JASON ELLIS • JASONELLISPHOTOGRAPHY.COM
and bizarre sport called bodybuilding. 2017 was chock-full
of triumphs, tragedies and typical bodybuilding drama. In
“The Top 10 Stories of 2017” on page 100, Ron Harris looks
back at 10 stories that had the boards blazing.
It’s been quite a year for Chris Bumstead, who packs an
astounding blend of mass and shape, set off by some of
the smallest joints in the IFBB Pro League. In a field of 20
men at this year’s Classic Physique Olympia that included
reigning champ Danny Hester and 2016 runner-up Arash
Rahbar, Chris beat every man aside from the winner, Breon
Ansley. And all at just 22 years old! Find out what’s next for
Chris in “Classic Sensation: 22-Year-Old Chris Bumstead Is
Classic Physique’s Rookie of the Year” on page 106.
On the subject of aesthetics, form and proportions,
Angelica Teixeira— 2017 Ms. Bikini Olympia and 2017
Arnold Classic Champion— has some of the best-looking
8 MD musculardevelopment.com December 2017

USCULAR
EVELOPMENT
Breon’s aesthetic and streamlined physique, artful PUBLISHER STEVE BLECHMAN
EDITOR-IN-CHIEF
posing and ultra-lean midsection make him the
ultimate ambassador for the sport and its future. EXECUTIVE EDITOR ANGELA T. FRIZALONE
CREATIVE DIRECTOR ALAN DITTRICH, JR.
MANAGING EDITOR ALAN GOLNICK
SENIOR WRITER RON HARRIS
lines you’ll see anywhere. Check SENIOR SCIENCE EDITOR MICHAEL J. RUDOLPH, PH.D.
out her photos in this month’s Major CONTRIBUTING EDITORS THOMAS FAHEY, ED.D.
Distraction on page 110. DANIEL GWARTNEY, M.D.
Some people make noise in the VICTOR R. PRISK, M.D.
supplement industry, but not many J.A. GIRESI
endure for 20 years with a strong CONTRIBUTING PHOTOGRAPHERS JASON BREEZE
following. Mark Glazier, CEO of IAN SPANIER
MICHAEL NEVEUX
NutraBio, is proof that good growth
PER BERNAL
takes time, energy and patience, as JIMMY CARUSO
his company has emerged as a major LLOYD TERRY, JR.
player. Learn more in “Mark Glazier BILL DOBBINS
JASON ELLIS
Kicks the Supplement Industry
Into High Gear With NutraBio,” ONLINE EDITOR RON HARRIS
this month’s Movers & Shakers www.musculardevelopment.com
department on page 56.
CONTRIBUTING JORDAN BLECHMAN
Muscular Development is your VIDEOGRAPHERS NICK DEL TORO, ADAM SILVER
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Fea
eatures
VO L . 5 4 ,
NUMBER 12,
D EC E M B E R
2017
90 BRITISH FIREPOWER!
Blasting Guns With Nathan ‘The Prophecy’
De Asha By Ron Harris
100 THE TOP 10 STORIES OF 2017

By Ron Harris
106 CLASSIC SENSATION

22-Year-Old Chris Bumstead Is Classic
82 Physique’s Rookie of the Year
By Ron Harris
BREON ANSLEY
A New Generation of
Classic Physique
Interview by Ron Harris
110 MAJOR DISTRACTION: ANGELICA TEIXEIRA

2017 Ms. Bikini Olympia and 2017 Arnold Classic Champion
Jason Ellis Photography • Sponsored by GAT SPORT

42 RESEARCH: SUPPLEMENTS
By Steve Blechman & Thomas Fahey, Ed.D.
56 MOVERS & SHAKERS Mark Glazier Kicks

the Supplement Industry Into High Gear With
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130 BUSTED! LEGAL Q&A
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26 RESEARCH: TRAINING 126 HI-TECH PHARMACEUTICALS
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34 RESEARCH: NUTRITION Build Lean Muscle and Improve Recovery
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38 RESEARCH: HEALTH &
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50 RESEARCH: SEX
76 MUSCLE GROWTH UPDATE

How Overtraining Inhibits Muscle Growth
By Michael J. Rudolph, Ph.D.
122 BODYBUILDING SCIENCE Insulin:

Bodybuilder Friend or Foe?
By Michael J. Rudolph, Ph.D.
INSIDE STACK
8 EDITOR’S LETTER By Steve Blechman ON THE COVER
COVER: BREON ANSLEY
132 MARKETPLACE PHOTO BY JASON ELLIS
By Angela Theresa Frizalone and Manda Machado JASONELLISPHOTOGRAPHY.COM

EXCLUSIVE RONNIE COLEMAN COLUMN!
BIG RON With Big Ronnie

Coleman, Eight-Time
Mr. Olympia
My First
Olympia Win –
the Untold Stories
NO EXPECTATIONS
In the months leading up to the 1998 Mr. Olympia, I really
had no goal of winning it. The whole year, the man everyone
talked about who would win for sure was Flex Wheeler. He’d
been second before, and he won all those Arnold Classic shows.
In May, I had finally won the Night of Champions in New York,
on my fourth try. This was the first year I worked with Chad
Nicholls, and he changed up a lot of things. My weight training
was the same, but he had me doing a whole lot more cardio than
I ever had before. Normally I would do about 25 minutes a day.
Chad had me doing two hours a day, split up into morning and
evening. The diet changes were just as dramatic. Normally, I had
been eating 300 grams of protein a day. Once my 12-week prep
started, Chad had me eating
600! I’d never had to eat that
much food in my life before, and
it took everything in my power
to get those meals down at
times. I had to stuff myself.
The other big change
was taking my carbs down.
I’m not even sure what they
were because I hadn’t really
measured them before, but
Chad had me eating just 125
grams a day. That’s nothing for
a guy like me who was about
270 pounds in the off-season
by then and training the way I
always did, hard and heavy. I would send him progress pictures
every week. At first, I would print the photos out and mail them
to Chad, which took about three or four days to get to him. A little
later on, I figured out how to connect my camera to my laptop
and email them instead. Based on what he saw, he would make
PER BERNAL PHOTOGRAPHY; INSET MITSURO OKABE
adjustments to my cardio and diet. Instead of two hours of cardio

a day, he might have me do two 45 or even 30-minute sessions
a day. The protein never changed, but at times he would let me
have a little more carbs if he thought I needed them. That was
always nice to hear!
A GRUELING SCHEDULE “When I heard Flex was second and I was the
Most of you know that I trained for that first Mr. Olympia new Mr. Olympia, I don’t remember anything
win, and a few more, while working full-time for the Arlington
Police Department. My shift was 3:00 p.m. to 11:00 p.m. Usually after that for a few minutes, honestly. It was
I would go to bed at 4:00 a.m., then wake up at 7:00 a.m. to eat, that much of a shock to me.”

“ The hardest part was the last
couple of weeks of my diet when
I was tired and irritable. It was
hard not to go off on people or
beat them up when they were
being disrespectful, insulting
and hostile.”
and go back to bed until 11. I had to do it that way to get
all my meals in. I would wake up at 11:00 a.m. and do my
first cardio session of the day, then eat again. About an
hour after that, I would head to the gym. A lot of times I
would only have time to go home and shower before I left
for work, and would take my post-workout meal and one
more meal with me. I was almost late for work every single
day of that prep. I would get to work without one minute
to spare! The shifts would always start with a briefing,
where they would tell us what was going on, and what to
be on the lookout for on our patrols. Before we headed out
on patrol, we had to prep our cars. That basically meant
checking and making sure everything worked like the
lights, the siren, the radio, and that we had our shotgun
and vests. That was usually when I ate my post-workout
meal. We were supposed to get a 45-minute lunch during
our shift, but if it was real busy and there were a lot of
calls, you didn’t get one. I would eat my other meal a lot of
times if I had a call where I had to do an accident report.
There was so much paperwork with those, that sometimes
that one call could take two or three hours. Still, I did end
up missing a lot of meals. The hardest part was the last
couple of weeks of my diet when I was tired and irritable.
It was hard not to go off on people or beat them up when
they were being disrespectful, insulting and hostile.
THE WIN I NEVER EXPECTED

Chad had me carbing-up on 1,000 grams a day on
Friday, and by the evening I felt sick and could hardly move.
I hit a few poses in the mirror, and my heart sank. I was
smooth, without one cut on my body. I said, Oh well, I guess
I messed this one up. This was during the time when they
were testing for diuretics at the pro shows, so I couldn’t
take any. Chad gave me something to drink, and to this day
I have no idea what it was. But he said it would get rid of
the water, and he was right. I didn’t know that it worked,
because I didn’t even want to look at myself in the mirror
when I got up.
THE BEST DAY OF MY LIFE

Back then, the judging was four rounds. Round one
was the symmetry round, which was quarter-turns. Round
two was muscularity, where we were compared hitting the
mandatory poses. Round three was the posing round, and
four was the posedown. I was not in the first callout for
the first round. I think it was Flex, Nasser and Kevin. I was
in the first callout of the second round, and Flex wasn’t. I
figured they already decided he won, so they weren’t even
going to compare him anymore. Once judging was over, I felt pretty good. I had never been in the top five before, and I thought I was going
to be fourth or fifth place. I went back to my hotel room, had something to eat, and
Check Out Ronnie’s Websites slept until I had to go back to the night show. When they announced Shawn in fifth,
www.ronniecoleman.net I was happy because I figured I was fourth. Then Kevin got fourth, and I thought
www.bigroncoleman.com great, I’m third in the world! Once Nasser’s name was called out as third, I said,
Facebook: Ronnie Coleman this is the best day of my life. I’m the runner-up at the Mr. Olympia! When I heard
Signature Series Flex was second and I was the new Mr. Olympia, I don’t remember anything after
Instagram: @RonnieColeman8 that for a few minutes, honestly. It was that much of a shock to me.

BODYBUILDING
MECCA
BY BEV FRANCIS
AND STEVE WEINBERGER
BRINGING HOME
THE HARDWARE!
The gym quiets down for one • Angelica Teixeira won the Bikini
weekend every September, as many of Olympia title.
the East Coast Mecca faithful head to • In Classic Physique, George
Las Vegas for the Olympia Weekend. Peterson placed third, Arash Rahbar
Bev’s Gym gear can be seen all over the placed fourth and Sadik Hadzovic
Olympia Expo, as our members proudly placed seventh.
represent the gym they call home. We • On the Mr. Olympia stage, Maxx
go to Vegas as fans, spectators, judges, Charles came in 13th.
staff, and a special few competitors!
This year was an amazing success Here as some sights from around
for the athletes who call the East Coast the gym and from the Olympia
Mecca home: weekend.
• Juliana Malacarne won her fourth
consecutive Women’s Physique
Showdown title.
Keep up with all of the news at the East Coast Mecca and the NPC NORTHEAST by following us on Facebook and
Instagram (bevsgym), and check out www.bevfrancis.com/npcnortheast for the complete contest schedule, entry
forms and ticket sales!

HOW I SEE IT with Kevin Levrone & Ron Harris
The Bubble Gut Dilemma

There is no doubt that participation and popularity for all the “newer” divisions like Figure, Men’s Physique, Bikini, Women’s Physique
and Classic Physique are growing by the year at the amateur level, while numbers for bodybuilding are stagnant if not dropping. Are
those of us from the “old school” clinging on too tightly when we insist that bodybuilding should still be the main event in competitions?
If the masses want to see other divisions, eventually, will we just have to accept that even though all of this sprang from bodybuilding, its
time might be fading away?
guys today walk around in the off-season all
Kevin Levrone
the time with waistlines over 40 inches. Of
course, you’re going to have a bubble gut if
you let that happen! It’s crazy. Where is the
The bubble gut is a direct result of adding illusion?
more muscle mass than your frame can carry. I guess the big question is, what causes
It even happened to Ronnie Coleman once he the bubble guts? Let me tell you something.
got to a point where he was weighing over Nobody needs 10,000 or 12,000 calories a
280 pounds in contest shape. There’s a point day to grow muscle mass. So number one,
where you cross that line, and your gut starts it’s overeating. You’re stretching out your
going out there. It got out of control, and it belly with all that food you don’t need. It’s
didn’t look pretty anymore. We’re starting to excessive. It’s probably also the GH and
see it happen more and more with these guys insulin. They worry more about being big and
today. It bothers me when you see someone bloated instead of being in shape and creating
with a great physique, and great talent, and a physique that can be freaky and beautiful at
their gut pushes to that point where it’s a the same time.
distraction and detracts from the overall look. Is it too late to stop this proliferation of
It bothers me because bodybuilding is an bubble guts? It’s never too late to turn back,
illusion. The smaller your waist is, the bigger and I think the NPC and IFBB are trying to
the rest of your body is going to look. The do something about it by the creation of
waist is the center point of your physique. You Classic Physique. Soon, I think we will start
want it to be as tiny as possible. You certainly seeing pro shows that feature Classic, but no
don’t want it to get bigger and bigger every
year.
Bodybuilding is an illusion, and you always “Bring back the tiny waist. Bring
need to keep that in mind. You wonder why
guys back in the day like Shawn Ray, who
back those classic poses. Have
competed around 210 pounds, would routinely 60 or 70 pounds. How was he able to do that? that mass with class. You guys
beat guys like Markus Ruhl, Paul Dillett and Simple. Shawn beat them because he had a
Nasser El Sonbaty, who outweighed him by 50, perfect blend of size, shape and symmetry. It
are walking out there at 250, 270,
wasn’t about how much he weighed. It never close to 300 pounds, but you’re
should be about that. The overall look of the
physique is what wins or loses. My advice
forgetting about the midsection.
to the pros out there today is to work hard Keep it tight!” –Kevin Levrone
on giving us that illusion. Bring back the tiny
waist. Bring back those classic poses. Have open bodybuilding. How about that? You go
that mass with class. You guys are walking to NPC shows now, and you don’t see a lot
out there at 250, 270, close to 300 pounds, but of bodybuilders onstage anymore. Yet the
you’re forgetting about the midsection. Keep Men’s Physique and Classic Physique classes
it tight! just keep getting larger all the time. I might
If you can walk out onstage at 260 or 270 even promote a Levrone Classic Pro show
pounds and your waist is a 32, now we’re that only features Classic. Why not? It’s still
talking. We’re talking about some real freaks bodybuilding. That would send a message.
now, and I mean that in the best sense. Keep Just raise the weight limits a bit and Classic
in mind that Lee Haney was 240-250 pounds would be ideal, in my eyes. You know for
onstage, and his waist was never more than damn sure there wouldn’t be any bubble guts.
a 32. I think he actually said it was more like
31! Flex Wheeler was a complete freak who Facebook: Official.Kevin.Levrone
used to beat pretty much all of us, with a 29- Twitter: @LevroneKevin
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inch waist. At my heaviest contest weight, 257 Instagram: KEVINLEVRONE

pounds, my waist was still 32 inches. Earlier in www.levronereport.com
my pro career, it was a legit 29 inches. These www.levronesupplements.com

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HOW I SEE ITwith Kevin Levrone & Ron Harris
Ron Harris “The unholy trinity of overeating,

GH and insulin became the most
Before I launch into any rant about big guts,
I need to come clean. Over the years, I have common tactics in the quest for
built one of my own. Yes, it’s true confession
time. How did it happen? I look back at the last more and more mass. When size
time I competed before I ever tried steroids, and seems to be the main criteria being
even though I never had the tiniest waist, it was
still pretty small. Dieted down to 184 pounds, rewarded, you can’t really blame
my 32-inch waist jeans were loose on me. I the bodybuilders for chasing it.”
was no stranger to overeating with the aim of
adding muscle mass, but I am convinced that a –Ron Harris
combination of doing it over the course of many you can’t really blame the bodybuilders for
years along with using regular old steroids (no chasing it. The two questions to ask are:
GH or insulin) gradually stretched my abdominal 1. Do we keep rewarding the physiques that
wall out. It wouldn’t surprise me if there was have the most round, full muscle mass, even if
substantial internal organ growth too, as well as they have bubble guts?
stubborn deposits of visceral fat, from my practice 2. Is it possible to build the current
of bulking up to 235-240 pounds over and over standard of mass the top men in the open
again. More recently, I did experiment with insulin bodybuilding ranks display without increasing
in a vain attempt to squeeze out some further the size of the midsection?
gains after many years of not The answer to the first
seeing any. I made the mistake question seems to be,
of using items like cookies as my unfortunately, yes. There is
post-workout carbohydrates. In a no greater reward in our sport
recent Ronline Report with Milos than the Mr. Olympia title. Phil
Sarcev, who pioneered insulin Heath just earned his seventh
use in bodybuilding, he explained one of those, along with a first-
that taking in carbs along with prize check of $400,000 (the
fats is a major error that leads third consecutive year it’s been
to abdominal bloating and that amount), despite obvious
distension. Now he tells me! Now abdominal distension. It’s been
that I have prefaced my rant and theorized that Classic Physique
explained that I too have ruined was instituted in part so that
what was never a spectacular open bodybuilding could be left
physique in the first place by blowing out my gut, alone to be a “freak show.” That’s impossible
allow me to comment on the current situation. to confirm or deny, though as Kevin pointed
When I first started to follow bodybuilding out, Classic is growing increasingly popular
in 1987, there was no such thing as big guts. My all the time while bodybuilding’s fan and
first exposure to bodybuilding had been the 1975 participation base is stagnant if not starting
film “Pumping Iron.” Not one of the featured to decline.
athletes in it— Arnold, Franco, Lou, Waller, Katz, As for the second question, there are a few
Corney, Robby, etc.— had a belly. They all had notable examples of men with plenty of size
small, tight midsections. Of course, they weren’t who have managed to keep their midsections
nearly as large as today’s men, and I believe under control. Cedric McMillan is the best
they both ate a fraction of the food today’s men example. Dennis Wolf is another. And even Big
do, and took a fraction of the gear. By the time I Ramy, onstage at 5’10” and 305 pounds at the
became a fan of the sport a little over a decade recent Mr. Olympia, didn’t have a gut. It can
later, physiques were bigger. Lee Haney, Mike be done. What measures need to be taken,
Christian and Gary Strydom, for example, were or what needs to be avoided, to prevent the
all onstage around 240-250 pounds, yet again, bubble gut, is a mystery. Perhaps those men
maintained small waists. We really didn’t start to know something that could help the situation
see bigger guts until the late ‘90s. Because we for others, or maybe they’ve just been lucky
had Mr. Olympia champs like Dorian and Ronnie, and don’t know any secrets at all. One thing
many pros went on a blind mission to get as we all seem to agree on is that bubble guts
huge as possible, by any means necessary. As are ugly, and they are threatening to diminish
Kevin pointed out, the unholy trinity of overeating, the already limited appeal of bodybuilding.
GH and insulin became the most common tactics
in the quest for more and more mass. When size Instagram: @ronharrismuscle
seems to be the main criteria being rewarded, Twitter: @ronharrismuscle

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The INCREDIBLE LOU Legacy Talk With Lou Ferrigno
My Icons of
Bodybuilding
Even before I first picked up a dumbbell,
I knew I wanted to be was big, strong and
physically powerful. I didn’t just want to be
muscular; I wanted to be of iconic stature!
When I first saw 1950 Mr. Universe winner Steve
Reeves in the film “Hercules,” with his aesthetic
physique and powerful presence, I knew then
that my life would never be the same. Steve
had instantly become iconic in my eyes, and I
wanted to look just like him. Steve, along with
Bill Pearl and Arnold Schwarzenegger, were my
icons of bodybuilding. These men motivated
me to reach heights I only could have dreamed
about throughout my career.
When I was 12 years old and growing up in
Brooklyn during the 1950s, life was not easy. I
was a skinny kid with a hearing impairment who
was bullied and harassed on a weekly basis.
The kids in my neighborhood were mean and my
father was strict, so my formative years aren’t
much fun to remember. But one afternoon, my
father took me to the theatre to see the movie
“Hercules.” Unable to hear or even understand
the film, once I laid eyes on Steve Reeves, I knew
I wanted to be a muscleman. Before then, I didn’t
know a man could have big muscles— yet I
wanted to be powerful and strong, just like him!
He was athletic and powerfully built with 18.5-
inch arms, an 18.5-inch neck, 18.5-inch calves
and a streamlined 29-inch waist. What’s more
perfect than that!? He was the epitome of a man,
in my eyes. Humble and strong, Steve lived in
the mountains in Montana, he was a champion
bodybuilder and he made movies across the
globe. I wanted to be just like Steve Reeves. I
taped a picture of Steve holding a trophy being
crowned Mr. Universe 1950 in my childhood
basement where I first began lifting weights.
With every rep, I would study Steve’s physique
while thinking, “That’s what I want to be.”
Once named “World’s Best-Built Man of
STEVE REEVES COLLECTION
“He was athletic and powerfully

built with 18.5-inch arms, an 18.5-
inch neck, 18.5-inch calves and a
streamlined 29-inch waist. What’s
more perfect than that!?” STEVE REEVES

“Bill Pearl was 47 when we met, and I remember being blown away by his
conditioning and muscle density at such a mature age. He was proof that age
does not have to be a limiting factor while pursuing your fitness goals!”
the Century,” Bill Pearl was a man that I followed and deeply owned Bill Pearl Gym in Pasadena. Always wanting to meet him, I decided to
respected for his long and successful bodybuilding career. An reach out for posing advice. Bill was a master poser and possessed such a deep
accomplished champion, he won the last of his five Pro Mr. knowledge of training that I had to meet him in person. We trained and posed for
Universe titles beating all-time greats Reg Park, Frank Zane and hours, as he would drop gems of knowledge that I would keep with me for the
Sergio Oliva. Even well into his 40s, Bill maintained one of the rest of my life. “Don’t listen to the naysayers. Don’t let anything get in your way.
best physiques I had ever seen, and did so on a vegetarian diet! JUST DO IT”… he would sound a lot like an ad for Nike, which at the time didn’t
That alone was so impressive to me, that he could maintain his even exist! Those words stuck with me because he was a guy who just did it, and
muscle mass without ever eating meat. He was far ahead of his it showed. Bill served as my inspiration when I made my return to bodybuilding
time. Bill was not only one of the most successful bodybuilders in 1991. He was 47 when we met, and I remember being blown away by his
around; his attitude was always second to none. conditioning and muscle density at such a mature age. He was proof that age
When I first moved to California in 1976, I knew that Bill does not have to be a limiting factor while pursuing your fitness goals!
Steve Reeves sparked my fire for fitness, but everything shifted when I first
saw Arnold Schwarzenegger on the cover of Muscle Builder/Power in 1968.
The man they called the “Austrian Oak” was built like no one I had ever seen.
He stood 6’1” and was absolutely massive! Even though I stood taller (I was
6’5” and hungry!), I had never seen a frame holding so much mass. In a sport
dominated by shorter competitors, Arnold made me believe that I could achieve
an Olympia-caliber physique
at my height. When I saw that
cover, I knew right then that
he was the future of the sport
and I wanted to take his place.
From that moment, my number
one goal was to compete
against Arnold and BEAT HIM!
We first faced off in
the 1974 Mr. Olympia, at
Madison Square Garden in
New York City. Being a first-
time Olympian, I peaked
ARNOLD AND LOU too early, losing too much
size to dethrone the champ.
Then again in 1975 we met
on the Olympia stage in
Pretoria, South Africa, which
was famously documented
in the iconic film “Pumping
Iron.” I finished third, but I
knew I would be back the
following year. After “Pumping
Iron,” Arnold retired from
bodybuilding and a new Mr.
Olympia was to be crowned. It
ARNOLD AND LOU: CORTESY LOU FERRIGNO; ARNOLD BY JIMMY CARUSO
BILL PEARL was my chance. But instead of

competing for bodybuilding’s
top prize, I decided to take a TV job portraying another childhood icon of mine,
The Incredible Hulk. The Hulk became a huge success, which allowed me to
fulfill my destiny as an actor, just like Steve Reeves. It all came full circle in
1983 when I was offered the title role in the new feature film, “Hercules” (my
physique was way more massive!)
The truth is that I lost the ambition to compete once Arnold retired. Arnold
was the greatest icon the bodybuilding world had known, and I wanted to beat
him from the day that I first saw him on that cover. Even if I passed on the Hulk
and won the Olympia the year after in 1976, I
knew that it still would not have been against
Arnold. In order to be a true champion, you louferrigno.com
have to beat the best. Had “The Incredible ferrignolegacy.com
Hulk” TV series failed, I probably would have Facebook: Lou Ferrigno
returned to bodybuilding to claim my own Instagram: ferrignolegacy
Sandow trophy. I’m just fine with how it all Twitter @LouFerrigno
ARNOLD worked out.

Training CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
New Study
SAUNA ENHANCES
MUSCLE GROWTH,
FAT LOSS AND RECOVERY
A new Finnish study further confirms that sauna use
can reduce the risk of high blood pressure. The study was
published in the Journal of Hypertension, and it surveyed
1,621 middle-aged men over the course of 25 years with
normal blood pressure.
“Regular sauna bathing is associated with a reduced
risk of hypertension, and decreased cardiovascular
risk associated with sauna use…” per the Journal of
Hypertension. The heat from sauna improves endothelial
and vascular function by improving blood flow and
circulation.
The science supporting the health benefits of sauna use
is very impressive. Sauna increases nitric oxide, a potent
vasodilator, and most likely this is one of the mechanisms
for its blood pressure-lowering effect. Recent research
has shown that the sauna can enhance muscle growth
and fat loss by increasing growth hormone (GH) levels.
GH enhances lipolysis, fat oxidation and fat burning. In
fact, studies have shown a 5- to 16-fold increase from the
sauna!
The sauna also increases heat shock proteins (Hsp90),
which enhance insulin sensitivity and repair damaged
proteins that are produced in the body in response to heat
shock. Since sauna use can increase insulin sensitivity, it
can enhance fat loss and promote muscle growth.
Research has shown that the sauna can increase
muscular endurance by increasing red blood cell levels
and stimulating the hormone erythropoietin (EPO), which
can increase oxygen delivery, especially to muscle tissue.
I’m very surprised that more bodybuilders and athletes
have not incorporated sauna into their daily workouts for
recovery, and as a performance-enhancing technique. Give
it a try— science supports it, and you won’t regret it!
Caffeine Improves Recovery
References: and Reduces Pain
Zaccardi F, Laukkanen T, et al. Sauna Bathing and Incident
Hypertension: A Prospective Cohort Study. American Journal of
Hypertension, Volume 30, Issue 11, 1 November 2017, Pages 1120-1125.
AFTER INTENSE TRAINING
Hannuksela ML and Ellahham S. Benefi ts and risks of sauna Caffeine is an excellent training aid for reducing pain during
bathing. Am J Med 2001;110, 118-126. exercise and recovering from intense training sessions— according
Scoon GS, Hopkins WG, et al. Eff ect of post-exercise sauna bathing to a study led by Aaron Caldwell from the University of Arkansas in
on the endurance performance of competitive male runners. J Sci Med
Sport 2007;10, 259-262.
Fayetteville, Arkansas. Researchers measured the effects of caffeine
Kukkonen-Harjula K, Oja P, et al. Haemodynamic and hormonal ingestion (three milligrams per kilogram of bodyweight) after four
responses to heat exposure in a Finnish sauna bath. Euro J Appl Phys morning and three afternoon cycling sessions. In general, caffeine
Occup Physio 1989;58, 543-550. reduces the feelings of soreness and restores the perception of leg
Leppaluoto J, Hutt unen P, et al. Endocrine eff ects of repeated
sauna bathing. Acta Physiol Scand 1986;128, 467-470.
fitness after the workouts. Caffeine is an important supplement for
Ftaiti F, Jemni M, et al. Eff ect of hyperthermia and physical activity training. It increases power output, particularly during repeated
on circulating growth hormone. Appl Physiol Nutr Metab 2008;33, interval-like exercises. It also increases energy levels, which
880-887. increase training motivation. Ninety-five percent of success in
Kokura S, Adachi S, et al. Whole body hyperthermia improves
obesity-induced insulin resistance in diabetic mice. Int J Hyperthermia
life is attributed to showing up. Caffeine helps athletes show up
2007;23, 259-265. to their workouts with an enthusiastic mindset. (Journal Strength
Conditioning Research, 31:638-643, 2017)

Training CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
BURN MORE FAT

WITH PRE-EXERCISE
FASTING
Carbohydrates are the principal fuels for exercise
above 65 percent of maximum effort. Most athletes
participating in high-intensity sports consume plenty
of carbohydrates the day before competition and as
part of the pregame meal. Is this the best strategy
for people trying to lose weight? Researchers from
the University of Bath, led by Dylan Thompson and
Yung-Chih Chen, found that fasting for 12 hours before
a brisk one-hour walk led to greater fat mobilization
and increased gene activity in fat cells compared to
consuming a meal two hours before training. Pre-
exercise feeding inhibits long-term fat adaptation
to endurance exercise. Exercising in the morning
before breakfast is a good strategy for losing weight.
(American Journal of Physiology Endocrinology
Metabolism, published online March 14, 2017)
RECOVERY DELAYED
by Supersets and
Tri-Sets
Athletes often use supersets (i.e., two exercises
performed consecutively followed by rest) and tri-
sets (i.e., three exercises performed consecutively
followed by rest) to increase training volume, decrease
training time and increase the intensity of the program.
Jonathon Weakley from Leeds Beckett University in the
UK, and co-workers, found that while supersets and
tri-sets reduced training time and increased training
volume compared to traditional training (completion
of each exercise in sequence), supersets and tri-sets
delayed recovery as measured by performance on a
three-set maximum lifting test and vertical jump test
performed 24 hours after the workout. Athletes need
to adjust recovery times when using supersets and
tri-sets in their programs. (European Journal of Applied
Physiology, 117: 1877-1889, 2017)
Even ONE NIGHT OF BAD SLEEP Impairs Recovery

Only one night of sleep deprivation prevented recovery from high-intensity interval training (HIIT) in competitive cyclists—
according to Dale Rae from the University of Cape Town in South Africa, and colleagues. Sleep-deprived cyclists showed decreases
in power output, were sleepier and lacked motivation to train. Adequate sleep is essential for recovery and restoration. Lack of sleep
causes tissue breakdown marked by increases in catabolic hormones such as cortisol, and decreases in anabolic hormones such as
testosterone and insulin-like growth factor one (IGF-1). Inadequate sleep slows pathways involved in protein synthesis, increases
protein breakdown and promotes loss of muscle mass and muscle degradation. In athletes, inadequate sleep slows injury repair
and tissue recovery. In older adults, sleep deprivation can contribute to sarcopenia— the loss of muscle tissue. Poor sleep patt erns
impair metabolic health, promote abdominal obesity, increase insulin levels, diminish blood sugar regulation, trigger abnormal
blood fats and raise blood pressure. Make sleep a priority in your training program. (European Journal of Applied Physiology,
published online February 28, 2017)

Fat Loss CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
THE BUBBLE GUT

PHENOMENON:
Will Bodybuilders Require
Maternity Leave? By J.A. Giresi
I’ve decided that today would be a good day for a

rant. I’ve wanted to rant about this all weekend— and
so I will.
As a contributing editor to Muscular Development
and FitnessRx, it’s terrific to write about health and
fitness. It’s also great to be able to work in an industry
that I’ve always loved— bodybuilding. As I’ve wanted
to write a bodybuilding article for quite some time, I felt
this is the perfect opportunity to do it.
Since the age of 9, I have been a bodybuilding
fan. My father would watch it on “ABC’s Wide World
of Sports” and encouraged my love of it. The first
bodybuilder I admired was Boyer Coe, followed by
Arnold Schwarzenegger, Frank Zane, Dorian Yates and
mostly recently Breon Ansley, Derek Lunsford and Chris
Bumstead.
But after the last few years, my interest started
to drift— and one of the main reasons is the ugly,
protruding gut found on many of today’s male
bodybuilders competing in the open division— including
the current champion, Phil Heath.
After the introduction of the Classic Physique division
last year, I became excited about bodybuilding once
again. I was happy to see the Greco-Roman classic
style with the wide shoulders, tiny waist and flaring
quads. More so at this year’s Classic Physique Olympia,
it was terrific to see 52-year-old Flex Wheeler have a
comeback performance.
It seemed that the sport was getting back to basics.
It was much more appealing than watching these
performance-enhanced-driven behemoths strutting
around onstage with their guts protruding.
BROWN FAT:
If anything, men’s open bodybuilding today pays
homage to “Palumbo-ism” and not the vision Joe Weider
Hottest Weight-Loss/Fat-Loss Topic of 2017
had imagined when he founded the IFBB. The body has two forms of fat— WHITE FAT and BROWN FAT. Brown fat burns
When I look at reigning and seven-time Mr. Olympia calories. The more brown fat you have, the more calories you burn and the more
champion Phil Heath, he doesn’t hold a candle to the weight you will lose! The capability of harnessing one’s own brown fat for fat burning
greatness that seven-time Mr. Olympia champion is revolutionary. The ability to get lean by producing extra brown fat and enhancing
Arnold Schwarzenegger established. And yet, he’s a and activating existing brown fat represents a promising way to burn fat. Several
seven-time Mr. Olympia? Really? Did the judges appoint landmark discoveries and approaches to this are being explored at major research
him champion this year because of the way he looked centers and universities worldwide, with great excitement.
from the back, or was he the lesser of the four evils? The three most updated reviews on brown fat in 2017 published in Obesity Reviews
Out of all contenders for 2017 Mr. Olympia, William show the positive effect of converting white fat to beige/brown fat and enhancing
Bonac from the Netherlands had the best chance and thermogenesis through pharmacological and nutritional modalities. Factors involved
was the most conditioned. Still, I couldn’t believe how in the conversion of white to beige/brown fat can include certain drugs, but a safer
a Mr. Olympia champion can have a body that was an approach can be nutrition, exercise, certain dietary supplements and spices such as
out-and-out disgrace to the sport! capsaicin, the hot spice found in chili peppers.
On this subject, I’m reminded of Steve Reeves’ We already know that cold-induced thermogenesis can enhance conversion of
famous open letter to Arnold Schwarzenegger, shortly white fat into brown fat. Of course, cold is not a practical approach and it may not be
before Reeves passed away— calling on him to help pleasant, but if you have a high tolerance for cold— keep the air conditioning at high
guide the sport. I hope that Arnold speaks out and levels in the summer, wear as little clothing as possible and take cold showers. You
takes a stand again, before we find that there are more may also want to try swimming in a cold pool, the ocean or live a brown fat-activating
examples like Dallas McCarver. lifestyle to become a fat-burning machine! (Obesity Reviews, May 25, 2017; Obesity
Reviews, July 14, 2017; Obesity Reviews, February 10, 2017)

Fat Loss CUTTING-EDGE RESEARCH
By Steve Blechman and Thomas Fahey, Ed.D.
THERMOGENESIS
HELPS CONTROL BODYWEIGHT
Metabolism works by converting one form of energy into another. Chemical energy
from food, for example, can be converted to mechanical energy to contract muscle.
The body only traps about 25 percent of food energy as usable energy, and the rest
is lost as heat. Body and muscle temperature is important because it affects the
usable energy available for critical body functions. Useful energy decreases when
body and muscle temperatures are too hot or too cold, resulting in fatigue during
exercise and decreased metabolic control. Bodyweight control is closely linked to
body temperature and heat generation during metabolism. A study led by Katrin
Fischer from the Institute for Diabetes and Obesity in Munich, Germany showed that
the sympathetic nervous center (“fight or flight” center) was central to heat control
(thermogenesis) in fat cells and critical for weight control. Exercise and certain
supplements such as caffeine, p-synephrine, capsaicin (from chili peppers) and other
spices can trigger thermogenesis. (Nature Medicine, 23: 623-630, 2017)
Dopamine Increases Calorie Loss

and Brown Fat Activity
Dopamine is a fight-or-flight hormone and brain chemical that helps send signals
between brain nerve cells. Mental arousal to exercise, stress and sexual activity
triggers the release of dopamine, which makes people feel good and psyches
them up. German scientists from the University of Schleswig-Holstein showed that
increases in dopamine activation boosts calorie loss by brown fat and increases
in mitochondria (powerhouses of the cell). Exercise increases dopamine levels,
which promotes increased calorie loss in mitochondria and the activity of brown
fat. L-tyrosine, caffeine and Mucuna pruriens (containing L-dopa) also increase
dopamine. (Journal of Molecular Endocrinology, 58: 57-66, 2017)
KETOGENIC DIET
NOT GOOD FOR ATHLETES
The ketogenic diet contains less than 10 percent carbohydrates and more than 60
percent fat, and is popular among people trying to lose weight. The brain uses mainly
glucose (sugar) for fuel, but it can also use ketones and lactate. During low-carbohydrate,
low-calorie dieting, the liver produces ketones to supply fuels to the brain. Ketones come
from fatty acids released during fat breakdown that occurs due to reduced intake of calories
and carbohydrates. A study led by Paul Urbain from the University of Freiburg in Germany
showed that ketogenic diets are
inappropriate for athletes. Forty-two
active adults followed a high-fat, low-
carbohydrate, non-energy restricted
diet for six weeks. They lost about
two pounds of fat and two pounds
of lean mass, and improved blood
sugar regulation. However, maximal
oxygen consumption and power
output decreased, and cholesterol
metabolism deteriorated. Ketogenic
diets are inappropriate for athletes
because they reduce fitness and
cut lean body mass. (Nutrition &
Metabolism, 14: 17, 2017)

Nutrition CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
New Study:
KETONE SPORTS
SUPPLEMENTS BAD FOR
EXERCISE PERFORMANCE!
During the Olympics, the media reported that some
cyclists were supplementing ketones to improve performance.
Ketones produced naturally during metabolism cause
euphoria. Cyclists consume ketone sports supplements to
delay fatigue. The brain uses mainly glucose (sugar) for fuel,
but it can also use ketones— such as acetone, acetoacetate
and beta-hydroxybutyrate. During low-calorie dieting, the
body produces ketones to supply fuels to the brain. A
literature review by researchers from Maastricht University,
led by Philippe Pinckaers, concluded that supplementing
ketones has no effect on physical performance. The results
are predictable because the breakdown of ketones releases
energy more slowly than carbohydrates.
The most recent study shows nutritional ketone salts can
increase fat oxidation, but also impair high-intensity exercise
Anabolic Hormone performance. The study, conducted at the University of British
Columbia’s Okanagan campus, suggests that sports nutrition
IGF-1 Raised by supplements that contain high doses of ketones can hurt
athletic performance gravely!
HIGH PROTEIN INTAKE
IGF-1 production is stimulated by growth hormone. The liver mainly
According to the study’s author, Dr. Jonathan Little,
“Ketone salts work by artificially elevating blood ketone
levels, like what happens naturally during periods of
releases IGF-1, but the testes, fat cells, bone and heart also secrete it. starvation, and forces the body to rely on burning fat as
IGF-1 is an extremely anabolic (muscle-building) hormone. A study led a fuel.” Elevated blood ketones inhibit the body’s use of
by Xiaojuan Wan from South China Agricultural University in Guangzhou, glycogen, the stored form of glucose.
China found that pigs fed high-quality protein had higher IGF-1 activity In the study, Dr. Little recruited 10 adult males who were
than those getting lower-quality protein. The amino acids in the protein all healthy and had similar athletic abilities and body
activated key signaling pathways that produce the hormone. Increasing composition. When they were told to fast, they were asked to
anabolic hormones through diet and training are important for maximizing consume either beta-hydroxybutyrate ketone salts or a flavor-
training gains. This study showed that diets high in quality protein trigger matched placebo. Then, in a random order, the subjects were
the production of IGF-1, which promotes increases in muscle mass and told to perform a series of cycling exercises. The researchers
strength. (PlosOne, 12(3): e0173174, 2017) found that the group that had beta-hydroxybutyrate ketone
supplements had a lower output than those that were given
the placebo.
Often, supplements are marketed as a way of improving
athletic performance— but the data obtained from this study
says something much different. Despite ketone supplement
popularity, definitive scientific proof of their effectiveness is
lacking! At present, there is no data available to suggest that
ingestion of ketone supplements during exercise increases
exercise performance. As for making the body “think” it
is constant state of starvation by increasing blood ketone
levels artificially, the results of this strategy are completely
unknown.
Ketones may also have a negative effect on anabolic
hormones such as insulin and growth hormone. Additionally,
ketones may result in reduced levels of IGF-1 and mTOR
activation, protein synthesis and muscle growth. (Sports
Medicine, published online July 16, 2016; Applied Physiology,
Nutrition and Metabolism, 2017; 42 (10): DOI: 10.1139/apnm-
2016-0641)

Nutrition CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
DRINK COFFEE INCREASE NITRATE INTAKE

and Lower Risk of FOR IMPROVED HEALTH AND PERFORMANCE
Nitrates and nitrites, found in beetroot juice and supplements, increase nitric oxide
Fatty Liver Disease (NO) secretion. The capacity of the blood vessels to secrete nitric oxide is an important measure
of cardiovascular health and performance. NO is secreted by the inner lining of blood vessels
A meta-analysis of published studies,
and is critical for controlling blood flow throughout the body. Increased nitrate intake improves
led by Karn Wijarnpreecha from Bassett
running speed and efficiency in recreational distance runners. How can you increase your nitrate
Medical Center and the Columbia
intake? A study of highly trained Dutch endurance athletes, led by Kristin Jonvik from the Institute
University College of Physicians and
of Sport and Exercise Studies at HAN University of Applied Sciences in the Netherlands, found
Surgeons, concluded that coffee drinkers
that their principal sources of dietary nitrates were lettuce and spinach, with contributions from
showed substantially fewer blood
various vegetables, potatoes and fruit. Beets are an excellent source of nitrates and the focus
markers of inflammation and liver cell
of most studies on nitrates, health and performance. Athletes should eat plenty of fruits and
injury and a reduced risk of fatty liver
vegetables and consider purchasing a juicer to increase beet intake. (Sport Nutrition and Exercise
disease, compared to non-drinkers.
Metabolism, 27: 148-157, 2017)
Coffee drinking decreases the risk of
cirrhosis of the liver by 80 percent. Liver
cirrhosis is a chronic condition where
scar tissue replaces normal liver cells. Oleuropein in Olives Can Fight Fat
Cells have a built-in system for controlling body fat. Chemicals called uncoupling proteins
Causes include alcohol, obesity, hepatitis
B, hepatitis C and non-alcoholic fatty cause cells to release energy as heat instead of using it to produce usable energy (i.e.,
liver disease. Coffee appears to protect ATP) or storing it as fat. Uncoupling proteins are particularly plentiful in brown fat located
the liver by reducing inflammation. mainly in the upper torso and neck regions, which is an important tissue for weight control.
Liver cancer is an extremely deadly Brown fat is a special kind of fat cell that generates heat and helps regulate bodyweight
form of cancer, and fatty liver disease and fat. Researchers from Kobe Women’s University in Japan, in a study on rats, found that
can require a liver transplant. Regular supplementing oleuropein, a chemical found in raw olives, increased uncoupling activity,
coffee drinking might help protect you. which would enhance caloric expenditure. While it’s doubtful that eating olives will promote
(European Journal Gastroenterology and weight control, oleuropein supplements might be potent enough to trigger increases in
Hepatology, 29: e8-e12, 2017) uncoupling proteins. (The Journal of Nutritional Biochemistry, 40: 209-218, 2017)
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Health CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
New Research Is a Bummer, Man:

MARIJUANA IMPAIRS
EXERCISE PERFORMANCE
Pot Also Increases Death
from Hypertension
By Alan Golnick
Many people derive pleasure from smoking a joint, but it’s not
something that serious athletes should do along with watching
their macros, getting enough rest and drinking a gallon of
water a day. New research indicates that marijuana decreases
performance, and it greatly increases you chances of death from
hypertension.
A review of 15 studies published in the Journal of Science and
Medicine in Sport by Michael Kennedy from St. Vincent’s Hospital
Medical School in Sydney, Australia concluded that marijuana
decreases performance in endurance and anaerobic sports. It
triggered chest pain during exercise in heart patients, which might
make it dangerous for older athletes. It also reduced muscle
strength. It’s only positive effect on exercise was that it reduced
the risk of exercise-induced asthma.
Zapping your exercise performance isn’t the only shortcoming
of marijuana. Pot is also associated with a three-fold risk of death
from hypertension, and the risk increased with each additional
year of use. In addition, the cardiovascular risk may be greater
than the danger from cigarette smoking, according to new research
published in the European Journal of Preventive Cardiology. Compared
to non-users, marijuana users had a 3.42 times higher risk of death
from hypertension and a 1.04 greater risk for each year of use. There
was no association between marijuana use and death from heart
disease or cerebrovascular disease (blood flow to the brain).
“Our results suggest a possible risk of hypertension mortality TREAT CAUSE OF LOW T
from marijuana use. This is not surprising, since marijuana is
known to have a number of effects on the cardiovascular system.
WITH EXERCISE AND
Marijuana stimulates the sympathetic nervous system, leading
to increases in heart rate, blood pressure and oxygen demand.
HEALTHY LIFESTYLE
Television advertisements push testosterone supplements
Emergency rooms have reported cases of angina and heart attacks for middle-aged and older men with “low T.” Low testosterone in
after marijuana use,” said the study’s lead author, Barbara A. aging men is linked to premature death, heart disease, erectile
Yankey, a Ph.D. student at the School of Public Health at Georgia dysfunction, depression,
State University in Atlanta. decreased muscle and bone
The researchers also warned that the cardiovascular mass, and reduced energy
risk associated with marijuana use may be greater than the levels. This has triggered an
cardiovascular risks that are known for cigarette smoking. “We found avalanche of testosterone
higher estimated cardiovascular risks associated with marijuana use prescriptions that produced
than cigarette smoking,” Yankey said. “This indicates that marijuana revenues of $2.8 billion
use may carry even heavier consequences on the cardiovascular in 2016 and projected
system than that already established for cigarette smoking. revenues of $3.8 billion by
“Needless to say, the detrimental effects of marijuana on brain 2018. An editorial by David
function far exceed that of cigarette smoking,” she added. Handelsman argued that
Cannabis or marijuana is a Schedule I drug in the United States, physicians should treat the
which means that the federal government has determined that it cause of low testosterone
has a high potential for abuse, it has no accepted medical use and in aging men rather than
it’s dangerous. Most states and U.S. territories, however, allow attempting to increase the concentration of testosterone in blood.
GETTY IMAGES
recreational or medical use of the drug. The drug is banned by the The symptoms linked to low testosterone levels can often be
World Anti-Doping Agency for use in Olympic sports. (Journal of improved through exercise, fat loss, improved diet, reduced stress
Science and Medicine in Sport, 20: 825-829, 2017; European Journal and more sleep. (Journal of the American Medical Association, 317:
of Preventive Cardiology, published online August 2017) 699-701, 2017)

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Health CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
CAFFEINE
LOWERS RISK
of Premature
Death
Low-grade chronic inflammation
causes high blood pressure,
genetic dysfunction, elevated
oxidative stress, arterial stiffness
and abnormal blood clotting, which
increase the risk of premature
death— according to a study led
by David Furman from Stanford
University. The inflammatory
process promotes cardiovascular
disease and the risk of premature
death. Caffeine can counter this
process and decrease the death
rate. Chronic inflammation is linked
to many cancers, Alzheimer’s
disease, heart and blood vessel
disease, arthritis and depression.
Caffeine targets inflammation and
can increase one’s life span. In
older adults, coffee drinkers showed
gene activity that suppressed
inflammation. (Nature Medicine, 23:
174-184, 2017)
CAN COFFEE BE THE FOUNTAIN OF YOUTH?

Yes! Drink Coffee and Live Longer By J.A. Giresi
Coffee. Nectar of the gods. Essential for the start of the morning polyphenols that adds to its many benefits, including weight loss!
(usually). A recent study published in the Annals of Internal Medicine However, according to Dr. Ruxton’s 2017 study, tea is rich in
has shown that coffee can jump-start your day— but can it also polyphenols, which helps cognitive function— but another study,
help prolong your life? published in the American Journal of Clinical Nutrition, found that
Apparently, yes! A European study also found that over an eight- coffee is also full of these antioxidant-rich polyphenols. More so,
year period, the more coffee consumption, the longer a person could recent studies have shown that when used before working out,
live. So, how is this possible? Over the last few months, Team MD coffee can help to jump-start your metabolism to burn fat quicker.
has provided various research— demonstrating how four cups of Now, while this is a safe option for caffeine, Dr. Ruxton also went on
coffee a day is harmless, to how a cup of coffee before a workout to explain that when it comes to caffeine-infused sports drinks, “…
can help in burning fat! energy drinks with caffeine are a less healthy option, as the caffeine
The latest study, published in the European Heart Journal, shows levels can be high— around 400-600 mg for shots— and the drinks
that people who consume four cups of coffee per day had a 65% contain added sugars.”
lower risk of death than non-coffee drinkers. In fact, Dr. Carrie But Dr. Ruxton added that in general, “…. The benefits of tea as
Ruxton, a U.K. dietitian, recently told MD via email that, “…Studies a caffeine source are that it contains half the caffeine level found in
show that moderate doses of caffeine support cognitive function, coffee but also supplies natural fluoride for healthy teeth and plant
such as alertness and concentration, as well as boosting sports flavonoids, which have been shown to support heart and vascular
performance. According to the European Food Safety Authority, up to health.”
400 mg of caffeine per day, the amount you would find in 8 servings In fact, many personal trainers have advocated using coffee as
of tea or 4 servings of coffee, is perfectly safe for adults in the long a pre-workout to help activate brown fat-producing agents to help
term.” maintain weight loss.
Another important fact about coffee is that it is rich in With this information, it’s no wonder why coffee drinkers have
polyphenols. As we reported previously, polyphenols are terrific been shown to have a long life ahead of them. (Ann Intern Med,
for fighting off diabetes by keeping glucose at bay. Polyphenols 167: 236-247; 2017; doi: 10.7326/M16-2945; Dr. Carrie Ruxton, Ph.D.,
are also essential for healthy weight loss. This is one of the Caffeine: Sorting Fact From Fiction; Am J Clin Nutr, 79(5):727-47, 2004;
reasons why we advocate drinking red wine, which is full of healthy European Heart Journal, published online at www.escardio.org)

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Supplements CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
META-ANALYSIS UPDATE
BRANCHED-CHAIN
AMINO ACIDS
PROMOTE RECOVERY
Best Taken After Exercise
– Not Before or During
Leucine, isoleucine and valine are called
branched-chain amino acids (BCAAs). They
are essential amino acids, which means
they must be consumed in the diet. BCAAs
are involved in protein synthesis, tissue
repair, signaling a biochemical pathway
essential for muscle protein synthesis (i.e.,
mTOR) and blood sugar control. A meta-
analysis that combined the results of seven
studies showed that BCAA supplements
are best taken after exercise— not before or
during exercise (intra-workout). The studies
revealed that BCAAs taken during exercise
“is not effective on muscle soreness at
follow-up time,” the researchers wrote.
Leucine consumption before your
workout promotes sluggishness and
fatigue. Recent research has shown that
leucine competitively inhibits dopamine
precursor tyrosine into the brain, and
reduces dopamine levels. Dopamine and
noradrenaline are the “flight-or-fight”
hormones that allow the body to perform
at higher levels than normal. Increasing
dopamine reduces fatigue and increases
mental arousal, focus, confidence and
greater levels of motivation. Pre-workout
leucine and BCAA consumption is not the
best for optimal muscular performance.
ATP SUPPLEMENT PREVENTS FATIGUE
According to the meta-analysis, when
BCAAs are taken after exercise, they reduce
DURING INTERVAL TRAINING
post-exercise muscle soreness and creatine Oral adenosine triphosphate (ATP) supplements prevented declines in ATP and
kinase— a marker of muscle damage— boosted power output, compared to a placebo (fake ATP), during repeated six-second
better than rest alone. sprints on a stationary bike. Martin Purpura from Increnovo LLC, and colleagues, gave
BCAAs promote recovery by stimulating either 400 milligrams of ATP or a placebo daily for two weeks, before the exercise test.
the mTOR pathway to increase protein Adenosine triphosphate is called the “energy currency of the cell” because it supplies
synthesis to repair injured tissue. Leucine, energy for most cellular chemical reactions. Oral ATP supplements might prevent
one of the BCAAs, is the most important fatigue by improving cellular energy regulation.
chemical that turns on the mTOR pathway, Most ATP is found within the cells, and is critical for fueling muscle contractions and
so it is likely that consuming leucine after the majority of cell functions. Very little oral ATP enters the bloodstream intact. Instead,
exercise would be just as effective or more ATP breakdown products such as purines bind to cell receptors that influence muscle
effective (and cheaper) than consuming blood flow, learning movement skills, food intake and sleep. Oral ATP supplements
BCAAs. The addition of isoleucine and likely increase muscle endurance by enhancing muscle blood flow during intense,
valine may hinder the benefi ts of leucine prolonged muscle contractions.
due to competition for transport into muscle Creatine monohydrate is superior to ATP for increasing intracellular ATP levels.
cells. The BCAAs share the same active Creatine supplies phosphates for ATP synthesis inside the cells, while oral ATP
transport system into cells and muscle cells. supplements influence cell signaling outside the cells. ATP and creatine monohydrate
(Nutrition, 42: 30-36, 2017) are effective ergogenic aids, but they work by different mechanisms. (Journal American
College of Nutrition, published online January 12, 2017)

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Supplements CUTTING-EDGE RESEARCH
By Steve Blechman and Thomas Fahey, Ed.D.
Caffeine Safe for Improving Performance

A new study shows that caffeine regardless of habitual caffeine intake in one’s
is safe even for pregnant women and diet, caffeine can enhance your training.
young children, and it boosts physical In Gualano’s study, competitive male
and mental performance. When taken at cyclists consumed 400 milligrams of caffeine
the recommended daily amount of 400 one hour before a ride, which is equivalent
milligrams— about four cups of coffee or eight to the amount of caffeine in four cups of
cups of tea— caffeine has no lasting damage coffee. The subjects also received a placebo
on the body. before another ride. Almost all of the riders
A review conducted by the International were able to pedal harder and faster after
Life Sciences Institute (ILSI) found that 400 swallowing the caffeine pill— 3.3 percent
milligrams of caffeine is safe on a daily faster on average compared to when they
basis. Researchers at the ILSI examined over had no pill, and 2.2 percent faster than
740 studies about the effects of caffeine on when they took a placebo. Cyclists who
humans to make the claim. usually drank large amounts of coffee or
Because there are concerns that caffeine caffeine drinks every day received the same
users may become habituated to its effects— boost from caffeine as light coffee drinkers.
and one cup in the morning turns to three Gualano’s study refutes previous advice
cups by the end of the day— athletes have from some scientists and coaches that in
typically been advised to stop drinking coffee order to gain any performance boost from
or anything containing caffeine for about a taking caffeine before a workout, you have to
week before competition. But Bruno Gualano, abstain from coffee or caffeine for a few days
a professor of physiology and nutrition at the or weeks. (Journal of Applied Physiology, 123:
University of São Paulo in Brazil, found that 213-220, 2017)
Citrulline and Exercise

Improve Performance
Exercise and the amino acid citrulline
are important regulators of muscle protein
synthesis. Citrulline is a popular component
in athletic food supplements because it
participates in key amino acid reactions and
influences blood flow by increasing nitric
oxide levels. Nitric oxide is an important
chemical secreted by the endothelium— the
inner lining of the blood vessels. Arthur Goron
from the University of Grenoble in France, and
colleagues, found that endurance exercise and
citrulline by themselves increased performance,
but the combination of the supplement and
training increased performance even more.
(Clinical Science, published online March 1, 2017)
MELATONIN PREVENTS
OBESITY BY ALTERING GUT MICROBES
Melatonin is a hormone produced by the pineal gland in the brain that promotes sleep. It is
released cyclically in response to darkness and light. Supplementing melatonin might promote
weight control by altering gut microbes— according to a study on mice by Chinese researchers.
They fed the mice a high-fat diet, which altered gut microbes and promoted weight gain.
Melatonin supplements altered the microbe colonies in the gut and triggered reduced weight,
fat storage and reverse fat tissue enlargement. Other studies found that melatonin supplements
decrease inflammation and normalize adipokines, which are important fat-signaling chemicals.
Melatonin supplements help promote sleep and weight control. Imbalances in gut microbes
are linked to obesity, immune system breakdown, bad breath, gum disease, coronary artery
disease, cancer, back pain, allergies and autism. (Journal of Pineal Research, published online
February 15, 2017)

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New Study: New IGF-1 Drug More Effective

With Fewer Side Effects
BLOATED GH GUT Insulin-like growth factor (IGF-1), insulin, growth hormone
and testosterone activate protein synthesis. Muscle protein
Low Dose Not the Cause synthesis increases in people who take anabolic drugs.
However, hormone regulation is extremely complex, so taking
anabolic drugs is a short-term and shortsighted solution to
The cause of a bloated gut in bodybuilding has long been increase muscle size and strength. While the drugs obviously
attributed to growth hormone excess and enhanced insulin resistance, work in the short term, they interfere with overall hormone
enlargement of the intestines and other organs. Many bodybuilders regulation, which eventually has negative consequences.
use growth hormone (GH) to enhance fat loss and enhance lean body Developing drugs that target specific receptors (e.g., muscle
mass. Research recently published in Growth Hormone and IGF-1 cells) will maximize the benefits and minimize side effects.
Research (subjects aged 17-20) found that a six-week, randomized, Researchers from the Roche Innovation Center in Basel,
double-blind and placebo-controlled study of low-dose GH (starting Switzerland, led by Heidemarie Kletzl, developed a modified
dose at 2/ug/kg per day versus placebo in 15 abdominally obese men) version of the anabolic hormone IGF-1 that was well tolerated,
decreased abdominal adipocyte size, compared to the placebo. The could be injected once a week instead of once a day, had no
realization that “more is better” when it comes to growth hormone effect on growth hormone (involved in hormone control) and did
is when bodybuilders are looking to improve body composition, but not increase blood sugar— common side effects from growth
“upping the dose” is not the best course of action. hormone and IGF-1 injections. This drug might conveniently boost
Some bodybuilders use growth hormone (GH) to gain a competitive muscle mass with fewer side effects. (Growth Hormone IGF
edge, but what are the real benefits? A study recently published in Research, 33: 9-16, 2017)
Growth Hormone & IGF Research found that GH administration elicits
significant positive changes in body composition, but does not boost
exercise performance.
Growth hormone is a controversial anti-aging drug. Some doctors
HIGHWAY ROBBERY
prescribe GH to restore youth and improve lean body mass. This
approach may have its shortcomings. New research published in the
in the Drugstore
A suit filed in federal court charged that Sanofi, Novo
Journal of Science Advances suggests low levels of GH may help you Nordisk and Eli Lilly were manipulating the cost of insulin,
live longer. Dr. Nir Barzilai, a geneticist at Albert Einstein College of an essential drug for people with diabetes. Insulin costs
Medicine in New York, said if “you want to live longer, it might be a as much as $900 a month, which is beyond the financial
better idea to keep growth hormone levels low, not try and raise them.” capability of most patients without medical insurance. The
In fact, low-dose growth hormone is being tested in a two-year price of insulin has increased 300 percent since 2002, even
study funded by billionaire-owner of the Dallas Mavericks and “Shark though production costs haven’t changed. Price gouging by
Tank” host, Mark Cuban, at the University of Michigan to save athletic Big Pharma has raised a national outcry. Typically, companies
careers. The theory is that growth hormone may be able to speed up raise drug prices to recoup investments, make up for losses
recovery from career-ending ACL injuries. on failed drugs or take advantage of expiring patents. They
However, high doses of GH used by many bodybuilders could defend their actions by standing behind the principles of
cause the medical condition known as acromegaly — in which capitalism. They want it both ways: they push the Food and
excessive growth hormone is present in the body, causing distention Drug Administration to protect them by limiting competition
of the organs like the hands, jaw, liver, intestines and feet. When and preventing the release of cheap, generic drugs. They
bodybuilders abuse GH, it can have disastrous effects— one of them also want to maximize profits, regardless of the effects on
being the horrendous GH gut. The growth of the “GH belly” is the fault consumers. This isn’t capitalism; it’s government-sponsored
of internal organs like the intestines and liver becoming enlarged and thievery. (The New York Times, January 31, 2017)
distended. Diabetes and insulin resistance are often the result of using
high dosages of growth hormone. Bodybuilders sometimes experience
short-term increases in blood sugar levels, possibly suggesting an
increased risk of type 2 diabetes.
When high doses of GH are combined with insulin, especially fast-
acting insulin, it makes the GH gut worse and negates the positive
benefits of low-dose GH. Long-term treatment of insulin is linked to
weight gain and fat storage. Worse, many of these conditions from
high-dose GH abuse are irreversible, such as facial features becoming
elongated and misshapen. The V-shape of the abdomen disappears
and is now replaced by a distended belly, or bloated GH gut. When
going off GH, internal organs may return to their original size, but facial
changes and elongated hands and feet are permanent.
GETTY IMAGES
Reference:
GH administration decreases subcutaneous abdominal adipocyte size in men with
abdominal obesity. https://www.ncbi.nlm.nih.gov/pubmed/28628810. Growth Horm IGF
Res 2017 Aug;35:17-20. doi: 10.1016/j.ghir.2017.06.001.

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Drugs CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
STEROIDS TESTOSTERONE THERAPY

TRIGGER Increases Coronary Artery Plaques
Low testosterone in aging men is linked to premature death, heart disease, erectile
BRAIN REWARD dysfunction, depression, decreased muscle and bone mass, and reduced energy levels.
Testosterone prescriptions have doubled since 2010, with projected revenues of $3.8 billion
CENTER
Many bodybuilders and power
by 2018. Some experts are concerned about the cardiovascular safety of testosterone. In
November 2016, the Food and Drug Administration (FDA) changed the labeling requirements
athletes love taking anabolic on testosterone packages to include information on about the
steroids. The pleasure is a lot abuse potential of testosterone and the seriouss adverse
more than they get from lifting 50 outcomes, especially those related to the heartt and mental
pounds more in the bench press health. Most studies show that testosterone rep placement
or sprinting 100 meters faster. therapy increases energy levels, boosts musclee mass
Athletes report a general feeling of and strength, and improves sexual performance.
well-being from taking the drugs, Several studies, however, have shown potentially y
in addition to the pleasure they negative effects. Peter Snyder from the Universsity
ty
get from improved performance. A of Pennsylvania in Philadelphia, and co-
study on rats given ready access to workers, found that older men treated with
cannabinoids in the lab— conducted testosterone gel daily for one year showed
by Dicky Struik from the University increases in non-calcified plaque volume in their
Medical Center Groningen in the coronary arteries compared to a placebo (fake
Netherlands, and colleagues— testosterone). None of the test subjects in the
found that administration of testosterone or placebo groups suffered adversse
nandrolone decanoate (Deca) for cardiovascular event such as heart attack or
two weeks increased the drug- stroke. Testosterone treatment narrowed coron naryy
seeking behavior of the animals. arteries— the blood supply to the heart. While
The steroid nandrolone triggers testosterone-treated men did not have any obvvious
pleasure-seeking behavior in the health problems, the drug appears to accelerate coronary y
brain. (Pharmacological Research, artery disease in older men. (Journal American Medical
115: 209-217, 2017) Association, 317: 708-716, 2017)
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for up to 8 hours. To support muscle
and strength gains, PHASE8TM is packed
with seven high-quality proteins –
including high biological value proteins
and sustained-release proteins. That’s
why this multi-phase formula is the
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Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017
Sex CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
Guess What:
SIZE DOES MATTER
Custom Condoms on the Rise
After FDA Ruling By J.A. Giresi
For years, it’s been an ongoing debate. Does size matter? Answer: yes, when
it comes to condoms, at least. A company in Boston has begun to sell condoms
in 60 sizes and in different combinations of 10 lengths and nine circumferences.
This variable condom idea has been passed around before, but it never
quite worked out— but a company called ONE ® Condoms located in Boston,
Massachusett s believes that their myONE ® Perfect Fit condoms may be the first
step in offering a choice when it comes to the popular birth control method. For
years, the standard sizing for condoms has been around 7 inches long, but now
myONE ® condoms wants to change how the condom sizes up.
As reported by The New York
Times, “As the custom-fit condom
company, Global Protection Corp.
[ONE® Condoms], pressed the
LAST LONGER AND LIVE
FDA and industry standards
associations for changes, a key
LONGER WITH VIAGRA
Not only does Viagra promote good sex in aging
priority was smaller sizes, said the Romeos, it might also help them live longer. In men
company’s president, Davin Wedel. treated for heart attack and prescribed erection-
Until recently, standard condoms promoting drugs like Viagra, the annual death rate
had to be at least 6.69 inches long, decreased by 33 percent and hospitalization for heart
but studies find the average erect failure decreased by 40 percent— according to a
penis is roughly an inch shorter.” study led by Daniel Andersson from the Department
Changes to the FDA ruling have opened the door for innovative changes to of Medicine at Karolinska Institute in Stockholm,
the condom industry, such as products offered by myONE ® condoms, that uses Sweden. The study involved more than 43,000 older
a print-at-home “sizing kit” for its customers to get that one perfect fit. men. These drugs enhance the health of the cells
Studies like the one conducted in 2014 at Indiana University have shown that lining the blood vessels by increasing levels of nitric
there is a distinct variance in fit when it comes to penis size. Most condoms oxide, which is an important chemical regulating
have a length of nearly 7 inches, and this has been the industry standard for blood flow. They prevent the breakdown of an enzyme
years. However, as we know, there are different penile sizes— so the logic is— (PDE5) that speeds nitric oxide disposal. The study
why shouldn’t condom sizes be different? The FDA’s ruling has opened this door, showed that drugs like Viagra improve blood vessel
and now custom condoms are being marketed. health and can be prescribed safely to heart patients.
To give their customers variety, myONE ® offers a “range of 60 condom sizes It’s possible that these drugs may increase longevity
that will provide a better fit for 9 out of 10 men. These include 28 sizes larger in people who haven’t had heart attacks. (Heart,
than the leading XL condom and 27 sizes smaller than the average condom— in published online May 14, 2017)
terms of length, width or both. MyONE ® lengths range from 4.9 to 9.4 inches,
while prior condoms available ranged from 6.7 to 8.3 inches in length. The
circumferences available from myONE ® range from 3.5 to 5.0 inches, while prior
condoms available ranged from 3.9 to 4.5 inches,” according to a company press
release. That’s a lot of variety! More so, this gives a great amount of choice to
the consumer based on their individual needs and requirements.
MyONE ® condoms CEO Davin Wedel also stated, “MyONE ® has the potential
to change people’s perception of condoms and ultimately, reduce the number
of unintended pregnancies and STI occurrences. We’re committed to bringing a
smart solution to market by offering comfortable condoms at affordable pricing.
In fact, we’re giving away 1 million condoms to help men find their fit.”
What’s your thought on it? Let us know in the forums, or on social media.
We’re interested to hear if you would want to try these custom condoms and
if you think this is going to change the condom industry. For more information,
please visit myonecondoms.com
References:
Belluck, P. The New York Times, October 12, 2017. A Condom-Maker’s Discovery: Size
Matters.
Herbenick, Debby et al. Erect Penile Length and Circumference Dimensions of 1,661 Sexually
Active Men in the United States. Journal of Sexual Medicine 2014; Volume 11, Issue 1, 93-101.
myonecondoms.com

Sex CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
PRACTICE
SAFE SEX
and Rinse
With Listerine
Many people use Listerine mouthwash to keep their
mouths “kissing sweet” because nobody wants to
kiss someone with jockstrap breath. Researchers from
the Melbourne Sexual Health Center in Melbourne,
Australia found that Listerine killed gonorrhea
germs (Neisseria gonorrhoeae, NG). Men treated for
gonorrhea infections with a Listerine mouthwash (one-
minute rinse) had substantially lower NG levels in
their mouth tissues than those treated with a placebo
(fake Listerine). Researchers speculated that daily
use of Listerine could prevent many types of sexually
transmitted diseases. The take-home message is to
rinse your mouth with Listerine before and after sex.
(Sexually Transmitted Infections, 93: 88-93, 2017)
BULK UP BEFORE SEX

WITH CIALIS
Cialis, the erection-promoting drug, increases
lean body mass and improves blood vessel health
in middle-aged men— according to a study by
Antonio Aversa from Magna Graecia University
in Catanzaro, Italy and colleagues. Test subjects,
recruited from patients complaining of mild
erectile dysfunction or urinary tract problems,
took five milligrams of Cialis daily or placebo
(fake Cialis) for two months. Erection strength
and frequency, urinary tract symptoms and
abdominal lean mass improved in the Cialis group.
The changes were linked to increases in insulin,
decreases in estrogen levels and improvements
in blood vessel health. Insulin is a powerful
anabolic hormone that promotes muscle growth.
(Endocrine, published online January 30, 2017)
LIBIDO PUMMELED
by Intense Training
Intense and high-volume endurance training decreases libido (sex
drive)— according to a study of nearly 1,400 men led by Anthony Hackney
from the University of North Carolina at Chapel Hill. Active men filled out a
questionnaire that described the type, intensity and volume of training and
sexual performance and desire. Sex drive was lowest in runners compared
to cyclists, swimmers, walkers and weight trainers. Low sex drive was also
linked to training more than 10 hours per week, 10 or more workouts per week,
competing regularly, intense training, running six or more marathons and
training consistently for 10 years or more. The study showed that most serious
endurance runners experience suppressed libido. (Medicine and Science in
Sport and Exercise, published online February 9, 2017)

MOVERS & SHAKERS BY J.A. GIRESI
Mark Glazier Kicks the Supplement

Industry Into High Gear With NutraBio!
Over 20 Years, NutraBio Has
Emerged as a Major Player
In Middlesex, New Jersey, there is a company that celebrated its 20th
anniversary in business last year. That’s quite an achievement for any
company, but this company is a little extra special. NutraBio is a company
taking the supplement industry by storm!
With its recent distributorships that include the Vitamin Shoppe, Amazon
and Bodybuilding.com, NutraBio has become a well-known name in the
supplement industry. How? It’s an interesting tale that starts with an idea,
passion, knowledge, diligence and perseverance. And it begins with the
company’s CEO, Mark Glazier.
I had the opportunity to speak with Mark Glazier via telephone. What I
learned in the nearly one hour and a half listening to Mark was invaluable NutraBio founder Mark Glazier with a tub of his original Muscle Matrix
information about an entrepreneur, who as it states on his company’s logo, Protein from 1999 and the current version sold today. The original version
stuck to his guns “without compromise since 1996.” Glazier’s privately held was filled with so many proprietary blends that Glazier says “I still don’t
company, NutraBio, is producing a brand of products that ensures quality, know what the hell was in it to this day.” Learning the truth about propriety
integrity and honesty over everything else. blends is what pushed Glazier to destroy almost $300,000 of products back
Mark Glazier is an entrepreneur who embodies these attributes, and as in 2001 and relaunch his company as the first-ever brand to commit to full-
we spoke I could hear his rigid discipline from having been an eighth-degree label disclosure and no proprietary blends.
black belt. Mark received his eighth-degree black belt from 10th degree
Grandmaster Jeff Smith. Mark has been featured several times on the covers to find information that I needed!”
of Inside Karate and Inside TaeKwonDo, and has spoken throughout the In some of today’s most successful people, you see these many of these
country about being a martial artist. Having attended jujitsu instruction in my attributes such as in the case of Tim Ferriss’ fame and popularity as an author
early 20s, I have learned that it can greatly center your body and your mind— and host of “The Tim Ferriss Show.” Glazier trains five days a week and in
and it is clear when speaking and looking at Mark Glazier that health, mind 1997, was inducted into the Martial Arts Hall of Fame for his accomplishments
and body are infused in one. in martial arts. Health is not just an athletic hallmark, but also a staple for the
Mark Glazier started out with the clear intention of being involved in the business world. It is this firm discipline rooted from the martial arts that he
martial arts specifically. Having been involved since the age of 6, and later applied to the business world.
incorporating lifting into his martial arts routine, Mark was sure this was NutraBio started in 1996 as a direct-to-consumer business originally called
the career path he belonged to. Although Mark went to a university, it was Nutrabiotics. “We didn’t have a website when we first started. We knocked on
while he was at college studying business that he wanted to open his first doors, did phone sales and even published our own catalog!”
karate school. Throughout his 20s and 30s, he opened several karate schools With no major distributorships, the company utilized word of mouth and
throughout the tri-state area from Long Island to New Jersey. It was during began to grow. Glazier confessed that in the beginning of starting his business,
this time that Mark also began to make his own blend of supplements, and he made mistakes,
then began the possibility of investing into the sports supplements industry. as so many Glazier in his New Jersey office, which is set up
By inventing his own supplements, Mark decided to start his own entrepreneurs have more like a lab than traditional office space.
sports supplements company, and that meant doing loads of research. done. “Originally
“Before the Internet, all you had was libraries,” he told me. “If there was we used contract
an article I needed for research and it was in the Library of Congress, I manufacturers, and
would travel to Washington, D.C. to do research at the Library of Congress half the time I had
no idea what was
in my products!!”
NUTRABIO IS PRODUCING A BRAND Mark went on trust
alone, even though
OF PRODUCTS THAT ENSURES QUALITY, some were made
with “proprietary
INTEGRITY AND HONESTY OVER blends.” It was this
fact that bothered
EVERYTHING ELSE. Mark greatly. “I felt

NUTRABIO WILL CONTINUE ITS PROVEN TRACK RECORD OF the FDA’s 21 CFR Part 111. CFR Part 111 is the standard
that the FDA puts forth for a supplement to be
SUCCESS, LEAD BY MARK’S FIRMLY ROOTED PHILOSOPHY OF certified by the FDA. NutraBio goes one step above
“WITHOUT COMPROMISE.” that by ensuring that their quality control process is
in two parts. “We test every single ingredient that
comes in from the outside to ensure it meets our
each source. For example: whey protein isolate, 25 standards. Then, we send the ingredient to a third-
grams, yielding 22 grams of complete protein. party testing facility to make sure that it meets our
This year, NutraBio was a vendor featured at requirements.”
the 2017 Olympia Weekend. They were giving away Even when other supplement companies
samples of their newly relaunched PreWorkout. challenged NutraBio’s ingredients, such as what
Surprisingly, 2017 was Mark Glazier and NutraBio’s happened when Jim Stoppani of JYM Sports
first visit to the Olympia. Supplements called out NutraBio for their “no
Today, Nutrabio is a 60,000-square foot factory proprietary blends,” Mark explained on YouTube
in Middlesex, New Jersey and a key employer for calmly, through science and knowledge, what
the region. It has several certifications, and some of exactly was in his protein— shutting down the
them include GMP (Good Manufacturing Process) unfounded rants of Stoppani.
Certification, Orthodox Union Certification, New This year, Mark launched www.CheckMySupps.
Jersey Department of Health License to Operate com, where consumers can view third-party lab
Food Establishment, and its own Quality Policy results of all NutraBio supplements to prove it
Statement. NutraBio has over 360 products in its meets label claim.
line of supplements. Mark continues his quest to evolve the company,
NutraBio was one of the first companies to build by recently setting up distributorships with The
one of the industry’s first truly cGMP manufacturing Vitamin Shoppe, Amazon and Bodybuilding.com.
facilities to adhere to the FDA’s GMP manufacturing Through their own YouTube channel, Mark talks
regulation passed by Congress in 2008 as part of about supplement awareness as well as talking
about his company and products. With a firm
One of NutraBio’s capsule bottling lines. reach in the social media world and an already
NutraBio’s encapsulated supplements are made established great customer base, NutraBio has
without any excipients like stearates or silicon continued to grow. Mark Glazier has proven that
dioxide. They sacrifice manufacturing efficiency good growth takes time, energy and patience.
to give their customers cleaner supplements. With his drive for success and his great formula for
reinvention, Mark continues to make his products
the best it can be for his customers. Respected
like a snake oil salesman,” he told me. “So, in 2001 by his peers in the supplement industry and his
we lined up about 20-30 dumpsters, opened up the customers, Mark shows that NutraBio will continue
bay doors and got rid of $250K to $300K worth of its proven track record of success, lead by Mark’s
product!” firmly rooted philosophy of “without compromise.”
And change he did. In 2001, Glazier decided
to reinvent his entire manufacturing process. He For more information, visit www.nutrabio.com
also changed the company’s logo to say, without
compromise. When I asked him to elaborate on it,
Glazier said, “We use no fillers, every ingredient is NutraBio launched the first-ever no proprietary
listed and has full dosages, and we manufacture blend, fully dosed pre-workout back in 2002.
in-house to control quality. We coined the phrase For 16 years, they have continuously improved
no proprietary blends.” The company name was the formula. The latest version is packed with
changed from Nutrabiotics to NutraBio, and with it a 27 grams of clinically dosed ingredients and
change in philosophy. absolutely no fillers.
Furthermore, in 2002 Mark traveled and started
a grass-roots campaign giving seminars on how NutraBio’s cGMP
to properly read ingredient labels and how to manufacturing
spot “supplement scams.” To date, Mark has facility in New
given 2,000 seminars on the subject, educating Jersey, where
manufacturers and consumers alike. 2002 also had NutraBio
NutraBio producing the supplements at their own manufactures
factory in Middlesex, New Jersey. all of its
On every dose of his product, as it states on 300 plus
the company website, NutraBio guarantees full supplements.
therapeutic dosages of every active and inactive Every batch
ingredient listed on the label. NutraBio was the of every raw
first supplement company to do so, and not list any ingredient is 3rd-
“proprietary blends.” Their first product supplement party lab tested
reinvention was a full-dose PREWORKOUT before being
launched with full-label disclosure. NutraBio allowed into
discloses the exact quantity of each protein source the production
in addition to the “complete protein” yield from facility.

FAT attack By Michael J. Rudolph, Ph.D.
Senior Science Editor
LOSE FAT AND BOOST

YOUR TESTOSTERONE!
FAT CELLS CONVERT
TESTOSTERONE
INTO ESTROGEN,
EFFECTIVELY
LOWERING
TESTOSTERONE
LEVELS.
Every bodybuilder or athlete understands
too much body fat can be detrimental. For
the bodybuilder, too much body fat detracts
from the physique. The athlete can’t carry too
much body fat because it decreases speed
and quickness, thus diminishing athletic
performance. Although fat tissue can be
physically unappealing to the bodybuilder
while negatively influencing athletic prowess,
fat cells also perform an additional function
that can negatively impact the athlete and
bodybuilder by drastically decreasing the
production of the muscle-building hormone
testosterone.
Fat tissue, in addition to storing energy in
the form of triglycerides, can be considered
an atypical endocrine organ given its ability
to secrete several different hormones, known
as adipokines, into the bloodstream. The
most well characterized adipokine, leptin, is
secreted by fat cells after fat cells accumulate
triglyceride. Essentially, the more body fat you
have the greater the amount of leptin you have
circulating in your blood. Leptin is a signal to
the brain that decreases appetite and food
intake while simultaneously stimulating the
rate of fatty acid oxidation, converting stored
fat into energy. Unfortunately, leptin’s ability
to decrease food consumption while burning
fat can be offset by calorically dense foods—
leading to increased body fat.

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NutraBio® launched the first ever no proprietary blend, fully dosed

preworkout back in 2001. For the last 16 years since, we’ve contin-
uously improved this formula with a singular motivation: your
gains. Packed with 27 grams of clinically dosed ingredients, PRE will
push you further than ever before. Feel the difference that honest,
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SUPPLEMENTS WITHOUT COMPROMISE SINCE 1996.

FAT attack
Since leptin is produced at concentrations levels corresponded to lower testosterone mitigate this testosterone removal seems
that parallel the amount of fat reserves, levels and higher estrogen levels, indicating to be losing body fat.
individuals with greater body fat typically increased aromatase activity. Subsequent to
have greater levels of circulating leptin. the exercise program and fat loss, hormonal FAT CELLS CAN WEAKEN ANABOLIC
Interestingly, many lines of clinical evidence measurements were repeated. The results STEROIDS
show that greater body fat, along with showed that a decrease in body fat and Anabolic steroids are testosterone
correspondingly higher levels of leptin, is aromatase levels correlated with an increase derivatives, making them equally susceptible
frequently associated with low testosterone in both LH and testosterone levels, along to fat cell-driven aromatization into estrogen-
levels in men. These observations indicate with a decrease in estrogen levels. like compounds. Therefore, lowering body
a potential connection between adipokines, fat should produce a more potent response
such as leptin, and lower testosterone FAT CELLS INACTIVATE THE to anabolic steroid use— resulting from
production. ANABOLIC EFFECTS OF DHT less aromatization of the anabolic steroid
In men, approximately 5 percent of into estrogen. In addition, lower levels of
LEPTIN DECREASES TESTOSTERONE testosterone undergoes biochemical aromatized steroids into estrogen-like
PRODUCTION conversion to the more potent androgen, compounds will reduce the inhibition of
Intriguingly, several relevant studies dihydrotestosterone. Despite DHT’s endogenous testosterone that occurs from
demonstrate leptin’s ability to reduce appropriate reputation as a potent androgen, anabolic steroid consumption.
testosterone production. A study by Caprio it also contributes considerably to anabolic Substantiating the above idea, a group of
et al.1 demonstrated that when isolated muscle growth by strongly binding to the endocrinologists from Muenster, Germany6,
testicular cells were given an excessive androgen receptor— which initiates muscle gave 40 healthy men a single injection of
amount of leptin, mimicking greater body testosterone propionate and four weeks
fat, this appreciably decreased testosterone later, two injections of 1,000 milligrams
production. Furthermore, in a study by Caprio of testosterone undecanoate six weeks
et al.2, rats treated with leptin exhibited a FAT TISSUE HAS A apart. The test subjects with higher body
diminished response to human chorionic REMARKABLE GRIP ON fat showed a greater decrease in natural
gonadotropin (hCG) stimulated testosterone TESTOSTERONE PRODUCTION testosterone levels, most likely from the fat
production. Given that hCG mimics the cell-stimulated conversion of the injected
function of the natural testosterone- AND MUSCLE GROWTH BY anabolic steroid into estrogen— which
stimulating substance known as luteinizing GENERATING A SEEMINGLY has been shown to strongly inhibit natural
hormone (LH), this result implies that leptin ENDLESS FEEDBACK LOOP testosterone production. Therefore, reducing
is inhibiting the ability of LH to stimulate body fat should improve anabolic steroid
testosterone production.
THAT NOT ONLY DIMINISHES potency— potentially diminishing the need
In addition, a study by El-Hefnawy et al.3 MUSCLE GROWTH, for megadosing anabolic steroids.
confirmed the presence of a functional leptin BUT FAVORS FURTHER In conclusion, carrying extra body fat
receptor in mouse testis that is capable of is so much more detrimental than just the
signal transduction— suggesting a direct
ACCUMULATION OF FAT extra pounds you have to carry around. Fat
effect of leptin on testicular production of TISSUE. tissue has a remarkable grip on testosterone
testosterone. These observations indicate production and muscle growth by generating
that leptin directly and indirectly decreases a seemingly endless feedback loop that not
testicular production of testosterone. protein synthesis in muscle cells, driving only diminishes muscle growth, but favors
Fat cells convert testosterone into muscle growth and strength. Representing further accumulation of fat tissue. Ironically,
estrogen, effectively lowering testosterone another example of fat’s adversarial effects the best way to repress the anti-testosterone
levels. Fat cells can also decrease on testosterone production, it turns out that features of fat tissue is apparently by
testosterone levels by expressing the fat tissue not only converts testosterone into increasing testosterone levels. Of course,
aromatase enzyme, which is the catalyst estradiol, but also enzymatically transforms getting as lean as possible will also help
that converts testosterone into the estrogen- DHT into several different anabolically combat fat’s dastardly grip on muscle growth.
like compound estradiol. Because estradiol inactive metabolites.
tells the brain that there are plenty of steroid Because DHT is a direct metabolite References:
hormones circulating in the blood, the brain of testosterone, fat cell elimination of 1. Caprio M, et al. Expression of functional leptin
receptors in rodent Leydig cells. Endocrinology,
reacts to the high estradiol level by lowering DHT will also cause the body to convert 1999;140(11): p. 4939-47.
LH secretion. Since LH stimulates the additional testosterone into DHT— 2. Caprio M, et al. Leptin in reproduction. Trends
production of testosterone, lower levels of LH consequently lowering testosterone as Endocrinol Metab, 2001;12(2): p. 65-72.
decreases testosterone levels as well. well as DHT levels. In an investigation 3. El-Hefnawy T, Ioffe S, et al. Expression of the
leptin receptor during germ cell development in the
An investigation by Håkonsen et al.4 by Blouin et al. 5, adipose tissue biopsies mouse testis. Endocrinology, 2000;141(7): p. 2624-30.
confirmed fat’s negative influence on were obtained from 21 morbidly obese men 4. Håkonsen LB, et al. Does weight loss improve
testosterone levels by showing that men and 11 men with lower levels of body fat. semen quality and reproductive hormones? Results
with high levels of body fat increase their The researchers confirmed that several from a cohort of severely obese men. Reprod Health,
2011; 8: p. 24.
testosterone production after losing body enzymes in fat tissue deactivated DHT 5. Blouin K, et al. Androgen inactivation and steroid-
fat. The experiment studied 43 men between in both groups. They also demonstrated converting enzyme expression in abdominal adipose
ages 20 and 59 with significant body fat. that subjects with greater body fat levels tissue in men. J Endocrinol, 2006;191(3): p. 637-49.
All subjects followed a 14-week diet and showed greater levels of DHT removal. 6. Kornmann B, et al. Body fat content and
testosterone pharmacokinetics determine gonadotropin
exercise regimen to lose fat tissue. At As a result, the more fat you have, the suppression after intramuscular injections of
the beginning of the study, the subjects’ more DHT and testosterone is deactivated testosterone preparations in normal men. J Androl,
hormone levels showed higher body fat in your body— and the best method to 2009;30(5): p. 602-13.

FUEL WITHOUT
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ELECTROLYTES SUBSTANCES
Packed with over 20 grams of amino acids including EAAs and

BCAAs, Intra Blast is clinically dosed to fuel performance, blunt
fatigue and accelerate recovery. NutraBio® pioneered no propri-
etary blend, fully dosed supplements back in 2001. Feel the
difference that honest, transparent, fully loaded supplements will
make in your training.

NUTRITION performance By Michael J. Rudolph, Ph.D.
BOOST PERFORMANCE!
®
PEAK ATP
THE ULTIMATE PREWORKOUT INGREDIENT!
Adenosine triphosphate (ATP) provides
energy for all energy-dependent functions
within the body. ATP is able to provide this
energy because of the substantial amount
of energy stored within its phosphate
bonds. Although the oral ingestion of ATP
results in the rapid breakdown of ATP, which
removes its high-energy phosphate bonds
and therefore the capacity to supply energy,
studies have shown that oral administration
of ATP still produces gains in strength
and exercise performance.1 Despite being
degraded by the body, the ability of ATP
to enhance performance comes from a
collection of extracellular ATP functions
that have nothing to do with energy
production. In fact, these extracellular ATP
functions typically require roughly one
thousand times less the amount of ATP
than the intracellular function of ATP as an
energy supply to the cell. As a result, the
extracellular functions of ATP are apparently
not influenced by the swift degradation of
ATP when taken orally.
The best-characterized extracellular
functions of ATP that improve muscular
performance include enhanced muscular
contraction, increased vasodilation and
the capacity to decrease pain perception.
These effects are triggered when ATP binds
to a specific set of adenosine receptors
embedded within the cell membrane. This
interaction between ATP and the adenosine
receptor initiates certain cellular-signaling
cascades that produce the aforementioned
ergogenic outcomes. Collectively, these
recently discovered roles of ATP indicate
that ATP supplementation can produce
performance-enhancing effects without
requiring a high amount of ATP in the body.
EXCITE YOUR MUSCLES WITH

ATP FOR GREATER SIZE AND
STRENGTH ATP SUPPLEMENTATION INCREASES MUSCULAR
Calcium facilitates the interaction
GETTY IMAGES
between the two muscle proteins actin and CONTRACTION FORCES, ENABLING A HIGHER
myosin, which directly drives muscular
contraction. Therefore, more calcium
STRENGTH OUTPUT, WHILE SIMULTANEOUSLY
increases actin-myosin interaction— which IMPROVING MUSCULAR GROWTH.

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FLAVORING
Truth is, not all proteins are created equal. With some as low as
46% protein value, you have to ask yourself what else is in the
tub? NutraBio®’s WPI contains 97% whey protein isolate and 3%
flavoring. No proprietary blends, amino spiking, creamers or fillers.
Just gains! Feel the difference that honest, transparent, fully loaded
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NUTRITION performance
generates stronger muscular contractions, levels for improved muscular contractile forces, muscle and metabolic waste product removal. In
increasing strength. Interestingly, recent researchers wanted to see if supplementation fact, the influence of ATP on muscular endurance
scientific evidence has shown that muscular with ATP could actually enhance muscular was shown in a study by Rathmacher et al.10,
contraction triggers the release of ATP from performance. One study by Jordan et al.4 where the consumption of 400 milligrams of
the muscle cell. After release from the muscle showed that 225 milligrams of ATP from Peak ATP from Peak ATP® per day for two weeks
cell, ATP binds to the adenosine receptor ATP® per day for two weeks, combined with significantly increased muscular endurance,
on the outside of the muscle cell, triggering resistance training, resulted in an increase in especially for the final two sets during a peak-
an increase in calcium within the muscle.1,2,3 total load lifted in the bench press along with a torque endurance test using a dynamometer.
In addition, it has also been shown that significant increase in the number of repetitions
directly adding ATP to isolated muscle tissue performed during the first set. Another study ATP INCREASES YOUR PAIN
also boosts intramuscular calcium levels, by Wilson et al.5 showed that 12 weeks of THRESHOLD, SUPPORTING HIGHER
suggesting that external sources of ATP, or ATP ATP supplementation from Peak ATP® at 400 INTENSITY TRAINING
supplementation, can also enhance muscular milligrams per day, combined with weight ATP has the extraordinary capacity to
contraction.3 training, increased total-body strength as well minimize pain, as several studies have shown
Since ATP increases muscle-cell calcium as muscle size. This study also showed that that patients with acute surgical pain or chronic
test subjects that were purposely overtrained neuropathic pain have their pain alleviated
NEW STUDY: while consuming ATP had a decrease in muscle when treated with ATP.11,12 In addition, another
400 MILLIGRAMS OF ATP protein breakdown caused by overtraining, study that gave mice an intravenous dose of
revealing a protective effect of ATP from ATP showed that the mice had an increased
FROM PEAK ATP® BOOSTS overtraining. Altogether, these results indicate pain threshold while standing on a hot plate.13
PERFORMANCE that oral ATP supplementation increases As a result, the rather unique ability of ATP
By Steve Blechman muscular contraction forces, enabling a higher to mitigate pain and increase pain tolerance,
The most recent study, published in the strength output, while simultaneously improving especially while working out, will likely produce
Journal of Strength and Conditioning Research,14 muscular growth following resistance training. an enhanced training effect.
showed that a single dose of 400 milligrams
of ATP from PEAK ATP® improved lower body ATP INCREASES GLUCOSE LEVELS,
resistance training performance and energy PROVIDING GREATER ENERGY References:
1. Casas M, Buvinic S and Jaimovich E. ATP
expenditure in recreationally trained men. This In addition to increased calcium within signaling in skeletal muscle: from fiber plasticity to
study is very significant because it is the first muscle cells enhancing muscular contractility, regulation of metabolism. Exerc Sport Sci Rev 2014;42,
to investigate the effects of a single, acute additional studies have shown that ATP-induced 110-116.
calcium increase within muscle tissue also 2. Osorio-Fuentealba C, Contreras-Ferrat AE, et
dose of 400 milligrams of ATP on lower body
al. Electrical stimuli release ATP to increase GLUT4
squat exercise. The purpose of this study triggers the increase of glucose influx into the translocation and glucose uptake via PI3Kgamma-
was to investigate the effect of an acute dose cell1, supplying the muscle cell with greater Akt-AS160 in skeletal muscle cells. Diabetes 2009;62,
of 400 milligrams of ATP from PEAK ATP® levels of energy. It has also been shown that 1519-1526.
increased calcium levels within the liver from 3. Jorquera G, Altamirano F, et al. Cav1.1 controls
supplementation before exercise, on performance
frequency-dependent events regulating adult skeletal
and physiological responses during resistance ATP consumption increases the conversion of muscle plasticity. J Cell Sci 2013;126, 1189-1198.
exercise. Eleven men performed four sets of half- glycogen into glucose6,7 so it can be used as an 4. Jordan AN, Jurca R, et al. Effects of oral ATP
squats until failure. The total weight lifted was energy source by muscle tissue as well as the supplementation on anaerobic power and muscular
rest of the body. Since glycogen is abundantly strength. Med Sci Sports Exerc 2004;36, 983-990.
higher for the ATP group compared to placebo.
5. Wilson JM, Joy JM, et al. Effects of oral
Commenting on the new study, Dr. Ralf Jäger stored in the liver, the conversion of glycogen adenosine-5’-triphosphate supplementation on
told NutraIngredients-USA (October 26, 2017): into glucose triggered by ATP provides a large athletic performance, skeletal muscle hypertrophy
“Just one-time ATP supplementation, 30 minutes source of energy for the muscle cell, thus and recovery in resistance-trained men. Nutr Metab
improving exercise performance. (Lond) 2013;10, 57.
prior to exercise, increased maximal leg workout
6. Charest R., Blackmore PF and Exton JH.
volume by 24%. Training volume correlates to Characterization of responses of isolated rat
training adaptations, and the result of this study ATP ENHANCES VASODILATION hepatocytes to ATP and ADP. J Biol Chem 1985;260,
confirm previously observed increase in strength FOR GREATER MUSCULAR 15789-15794.
ENDURANCE 7. Boynton AL, Cooney RV, et al. Extracellular ATP
and size gains in chronic supplementation and
mobilizes intracellular Ca2+ in T51B rat liver epithelial
training studies.” (Wilson et al., Nutr Metab, The signaling molecule nitric oxide (NO) cells: a study involving single cell measurements. Exp
2013, 10:57) increases blood flow to the muscles by Cell Res 1989;181, 245-255.
Dr. Jäger continued, “The fact that ATP works triggering the relaxation of the smooth muscle 8. Parker JC. Metabolism of external adenine
within the arterial wall, causing the arteries to nucleotides by human red blood cells. Am J Physiol
acutely, in contrast to other sports nutrition
1970;218, 1568-1574.
ingredients like creatine or beta-alanine, makes dilate or open up. Greater vasodilation within 9. Schrader J, Berne RM and Rubio R. Uptake and
ATP the ideal candidate for pre-workout products the arterial wall generates increased blood flow, metabolism of adenosine by human erythrocyte
that want to not just deliver the stimulant effect of bringing more essential nutrients and oxygen ghosts. Am J Physiol 1972;223, 159-166.
to laboring muscles while simultaneously 10. Rathmacher JA, Fuller JC Jr., et al. Adenosine-
caffeine, but deliver a real performance benefit to
5’-triphosphate (ATP) supplementation improves
consumers. Increasing fatigue resistance seems removing metabolic waste, which collectively low peak muscle torque and torque fatigue during
to be the main mechanism in how ATP allows enhances muscular performance. repeated high intensity exercise sets. J Int Soc Sports
active people to train harder and longer during It has been demonstrated that ATP ingestion Nutr 2012;9, 48.
stimulates the formation of NO, resulting 11. Agteresch HJ, Dagnelie PC, et al. Adenosine
workouts.”
triphosphate: established and potential clinical
in vasodilation and increased blood flow— applications. Drugs 1999;58, 211-232.
Reference:
1. Freitas M, Cholewa JM, et al. A single dose of representing another performance-enhancing 12. Khakh BS and North RA. P2X receptors as cell-
oral ATP supplementation improves performance and effect of ATP.8,9 Due to the ability of ATP to boost surface ATP sensors in health and disease. Nature
physiological response during lower body resistance
vasodilation, ATP supplementation should have 2006;442, 527-532.
exercise in recreational resistance trained males. Journal 13. Gomaa AA. Characteristics of analgesia
of Strength & Conditioning Research 2017 [e-pub, ahead a significant impact on muscular endurance induced by adenosine triphosphate. Pharmacol
of print]. due to the increased energy availability to the Toxicol 1987;61, 199-202.

SPORT SUPPLEMENT review By Team MD
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SUPPLEMENT performance By Victor R. Prisk, M.D.
@victorprisk on Twitter
The Best Natural

Muscular Development is on the cutting edge when it comes to performance
enhancement. This month, readers have the opportunity to learn the truth about
how some of the greats built their massive physiques. It is no surprise that this
involved “supplementation” with testosterone and its anabolic counterparts.
Whether they’re used legally or under-the-table, these compounds are
commonplace in professional sports arenas.
Supratherapeutic doses of testosterone

enanthate at 600 milligrams per week improve
function and strength with little adverse
effects in older orthopaedic patients.1,2 High
doses of testosterone are needed to improve
lean mass and strength in healthy individuals
with otherwise normal testosterone levels.3,4
The average male produces about seven
milligrams of testosterone per day, ~50
milligrams per week, with a normal plasma
level that ranges between 300 to 1,000 ng/
dl [nanograms per deciliter]. A dose of 300
milligrams per week is expected to bring
levels up to above 1,500 ng/dl at the end of
the week before the next dose.3 The benefits
to building muscle occur at approximately
300 milligrams per week and greater. As a
reference, the typical amount of testosterone
injected for hormone replacement therapy is
~100 milligrams per week or 200 milligrams
every other week.
Although testosterone therapy at high
doses seems to be relatively safe (other than
the typical hair loss, gynecomastia and skin
changes), it also causes a dose-dependent
decrease in “healthy” HDL cholesterol.
Further, synthetic steroids, especially oral
versions, are metabolized by the liver, lending
to greater tendencies for liver toxicity and
unfavorable effects on blood lipids like HDL.
It is the cardiovascular effects of long-term,
high-dose steroid abuse that concern me most
as a physician.
With all that being said, why don’t we
just try to be Mr. O naturally? Certainly
we can boost our testosterone levels with
supplements, nutrition and high-intensity
exercise techniques. Unfortunately, boosting
them enough to be Mr. O is a totally different
proposition. Besides, to be Mr. O, you really
just have to know how to pick your parents.
LEARN THE TRUTH ABOUT HOW SOME OF THE GREATS
PER BERNAL
Considering the stacks of Olympia

legends such as Dorian Yates that have been BUILT THEIR MASSIVE PHYSIQUES.
previously reviewed in Muscular Development,

SUPPLEMENT performance
I’d like to review the stacking options from the levels. Interestingly, it contains an unusual as an aphrodisiac doesn’t mean it acts like
“natural” side of things. Stacks often include amino acid, 4-hydroxyisoleucine, so far found testosterone in building muscle.
testosterone-boosting agents, estrogen- only in fenugreek, which has anti-diabetic Furthermore, even if a natural
limiting agents, GH/IGF axis boosters and properties of enhancing insulin secretion and testosterone booster doubles your
insulin sensitizers. In the following subsets, sensitivity under hyperglycemic conditions.9,10 testosterone level from 400 to 800 ng/
I will present to you the “natural stack” with Its ability to raise testosterone levels and dl, this is a far cry from the effects of
the most scientific promise to achieve the improve insulin action explains its ability to supplementation with the real deal. I
physiologic optimization of your anabolic produce an anabolic effect in humans and certainly can’t say that the data supporting
potential. rats.10 In addition to doubling testosterone natural testosterone boosters is strong.
levels, fenugreek has even been shown at a Your best bet is to eat lots of protein, train
TESTOSTERONE BOOSTER dose of 500 milligrams to significantly impact extremely hard, get lots of rest and try
Eurycoma longifolia (Tongkat Ali, TA) both upper- and lower-body strength and combinations of the above stack while
The root of TA is traditionally boiled and body composition, compared to a placebo in a hoping that you have the genetic potential to
consumed as a tonic for aphrodisiac effects double-blind, controlled trial.11 be Mr. Olympia.
and energy in men in its native regions. The
bioactive compound eurycomanone has Vitamin D
been shown to increase testosterone levels Vitamin D is a hormone made from Dr. Victor Prisk is a board certified
and sperm production in animal models.5 TA cholesterol, just like testosterone. Vitamin orthopaedic surgeon and IFBB professional
extracts work via a few mechanisms.5 One D also turns on a nuclear receptor just like bodybuilder in Pittsburgh, PA. Dr. Prisk is an
is by enhancing the enzymes that produce anabolic steroids. You must think of this active member of the GNC Medical Advisory
DHEA, a precursor of testosterone. More “vitamin” as a vital hormone. Its function Board and creator of the “G.A.I.N. Plan.” He is
interestingly, eurycomanone appears to act goes way beyond simply improving calcium an NCAA All-American gymnast, champion
as an aromatase inhibitor, thus preventing absorption for healthy bones. swing dancer and NPC Welterweight National
the conversion of testosterone to estrogen.6 Multiple studies have shown how Champion.
This aromatase-inhibiting action also reduces
feedback on the pituitary by estrogen, in turn WHY DON’T WE JUST REFERENCES:
raising luteinizing hormone (LH) production to 1. Amory JK, et al. Preoperative supraphysiological
boost testosterone levels.5 TRY TO BE MR. O testosterone in older men undergoing knee replacement
Studies in humans have demonstrated NATURALLY? CERTAINLY surgery. J Am Geriatr Soc 2002;Oct;50(10):1698-701.
2. Metcalfe D, et al. Anabolic steroids in patients
a performance-enhancing effect of 100 WE CAN BOOST OUR undergoing total knee arthroplasty. BMJ Open 2012;Sep
milligrams of an aqueous extract of TA in 22;2(5). pii: e001435.
both men and women, increasing strength TESTOSTERONE LEVELS 3. Bhasin S, et al. Testosterone dose response
and muscle circumference.5 Treatment with WITH SUPPLEMENTS, relationships in healthy young men. Am J Physiol
Endocrinol Metab 2001;281:E1172-E1181.
400 milligrams of TA extract for five weeks NUTRITION AND HIGH- 4. Sinha-Hikim I, et al. Testosterone-induced increase
resulted in significant increases in total and
free testosterone concentrations and muscular
INTENSITY EXERCISE in muscle size in healthy young men is associated
with muscle fiber hypertrophy. Am J Physiol Endocrinol
force in senior-aged men and women.7 An TECHNIQUES. Metab 2002;283:E154-E164.
5. George A, Henkel R. Phytoandrogenic properties of
increase in free testosterone in women was Eurycoma longifolia as natural alternative to testosterone
thought to be due to a decline in sex hormone- important vitamin D supplementation is for replacement therapy. Andrologia 2014;Sep;46(7):708-21.
binding globulin concentrations; thus more improving muscle strength, especially in 6. Low BS, et al. Eurycomanone, the major
free, biologically active testosterone. So far, vitamin D-deficient older individuals. Vitamin quassinoid in Eurycoma longifolia root extract
increases spermatogenesis by inhibiting the activity of
this makes TA the only compound that has D levels in the blood have been correlated to phosphodiesterase and aromatase in steroidogenesis. J
actually been shown to increase testosterone muscle cell contractility, strength and postural Ethnopharmacol 2013;Aug 26;149(1):201-7.
concentrations, muscle mass and strength in stability. Vitamin D deficiency has also been 7. Henkel RR, et al. Tongkat Ali as a potential
men and women. correlated to insulin resistance and metabolic herbal supplement for physically active male and
female seniors— a pilot study. Phytother Res
dysfunction. Supplementation with vitamin 2014;Apr;28(4):544-50.
ESTROGEN/DHT BLOCKERS D3 at 1,000 to 2,000 IU per day may improve 8. Nagaoka M, et al. Structure-activity relationships
Androsta-3,5-diene-7,17-dione (AD) the actions of leucine and insulin in boosting of 3-deoxy androgens as aromatase inhibitors. Synthesis
AD is a metabolite of 7-Keto DHEA muscle protein synthesis.12 and biochemical studies of 4-substituted 4-ene and 5-ene
steroids. Steroids 2003;Aug;68(6):533-42.
(3-deoxy-7-oxo-DHEA). Although DHEA 9. Haeri MR, et al. Non-insulin dependent anti-
and 7-Keto DHEA do not seem to result in YOUR NATURAL STACK diabetic activity of (2S, 3R, 4S) 4-hydroxyisoleucine
significant androgenic effects, AD appears to There are a large number of testosterone- of fenugreek (Trigonella foenum graecum) in
act as an aromatase inhibitor and is marketed boosting supplements out there that count streptozotocin-induced type 1 diabetic rats.
Phytomedicine 2012;May 15;19(7):571-4
as an estrogen blocker. Laboratory studies on the placebo effect in unsuspecting 10. Aswar U, et al. Effect of furostanol glycosides from
suggest that the 3-deoxy androgens may act bodybuilders. The interesting thing about Trigonella foenum-graecum on the reproductive system of
as aromatase inhibitors.8 Caution: even though most of these herbal supplements is that male albino rats. Phytother Res 2010;Oct;24(10):1482-8.
this is a derivative of the relatively safe DHEAthey feel like they work. For instance, 11. Poole C, et al. The effects of a commercially
available botanical supplement on strength, body
and 7-Keto DHEA, studies in humans are scarce. although the science is weak for Tribulus composition, power output, and hormonal profiles in
terrestris in producing increases in resistance-trained males. J Int Soc Sports Nutr 2010;Oct
testosterone, it actually has beneficial 27;7:34
INSULIN SENSITIZERS effects in boosting sex drive and erectile 12. Salles J, et al. 1,25(OH)2-vitamin D3 enhances
the stimulating effect of leucine and insulin on protein
Fenugreek (Trigonella foenum-graecum) function. Although it may not make your synthesis rate through Akt/PKB and mTOR mediated
Fenugreek is known to have anti-diabetic muscles harder, it makes you feel harder pathway in murine C2C12 skeletal myotubes. Mol Nutr
properties and an ability to boost testosterone elsewhere. Just because a supplement acts Food Res 2013;Dec;57(12):2137-46.

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MUSCLE GROWTH update By Michael J. Rudolph, Ph.D.
HOW OVERTRAINING
INHIBITS MUSCLE GROWTH
It’s no surprise that building bigger and
stronger muscles requires really hard work
between intense training and insufficient rest
continues for an extended period of time, then
In order to understand more about
the specific mechanisms associated with
in the weight room. However, many disregard performance will deteriorate even further overtraining that produce muscle loss, several
the fact that intense weightlifting breaks down into the state of overtraining. Overtraining scientific studies have taken a more in-depth
the muscle while it is the all-important rest is defined by intense training along with look at certain aspects of overtraining—
period that is absolutely essential for full insufficient rest periods that produces a especially those details involving inhibited
recuperation, ultimately making the muscle long-term decrease in performance due muscle growth, which will almost certainly
bigger and stronger. Therefore, if sufficient to insufficient muscle recuperation. The lead to more effective ways to deter
rest is not included in your exercise program, overtraining syndrome is associated with a overtraining.
then complete muscle recovery will not occur collection of physical symptoms, many of
and your performance in the weight room which are caused by considerable loss of CATABOLIC HORMONAL STATE
will eventually decline. If this imbalance muscle strength and size. Although the role that hormones play in
THE LOWER
TESTOSTERONE
TO CORTISOL
RATIO FOUND IN
OVERTRAINED
ATHLETES
GENERATES
A CATABOLIC
STATE FAVORING
MUSCLE
BREAKDOWN,
INSTEAD
OF MUSCLE
GROWTH.
PER BERNAL PHOTOGRAPHY

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MUSCLE GROWTH update
the overtraining syndrome is still not fully scenario of chronic oxidative stress within For instance, studies have demonstrated
understood, several studies have shown the muscle cell during overtraining most that the pro-inflammatory cytokines IL-6 and
that stress hormones such as cortisol are likely contributes significantly to the muscle TGF-B1 stimulate muscle protein breakdown
increased in overtrained athletes, while atrophy stemming from overtraining. and muscle atrophy.5,6 At the same time, the
testosterone is reduced. One study by Fry et predominantly anti-inflammatory cytokine
al.1 showed that cortisol levels in a group of INCREASED INFLAMMATION IL-10 inhibits the muscle-depleting qualities
overtrained test subjects were significantly INHIBITS MUSCLE GROWTH of several pro-inflammatory cytokines.7
higher and this higher cortisol level correlated Many studies have demonstrated the Taken together, these studies indicate that
with decreased muscle performance. positive influence that strength training has the increased inflammatory state associated
Another study by Fry et al.2 examined on muscle growth and strength. However, with overtraining generates muscle growth
the hormonal response in two separate few studies have addressed the negative inhibition.
groups exposed to different weightlifting effects that overtraining has on muscle
protocols, where one group was driven into size and power. A recent study by Xiao et DECREASED LACTIC
an overtrained state while the other control al.4 investigated the detailed impact that ACID ZAPS MUSCLE
group trained under normal conditions that overtraining has on skeletal muscle growth One of the biochemical characteristics
did not cause overtraining. It was observed by looking at the influence that overtraining typically associated with overtraining is a
that testosterone levels decreased slightly has on the expression level of genes involved decrease in lactic acid production in response
in the overtrained group compared to the in either muscle atrophy or hypertrophy. to exercise. Since muscle cells convert
control group, while cortisol levels increased glycogen into lactic acid during exercise, this
compared to the control group. In addition, shortage of lactic acid production associated
there was a significant decrease in the with overtraining is most likely due to low
physical performance within the overtrained glycogen levels within the muscle cell
group. Since testosterone promotes muscle caused by overtraining. Since low muscle
growth and strength while cortisol has been glycogen indirectly inhibits mTOR8 and mTOR
shown to trigger muscle atrophy, the lower stimulates muscle growth while preventing
testosterone to cortisol ratio found in these muscle breakdown, low glycogen levels due
overtrained athletes generates a catabolic to overtraining prevent muscle hypertrophy
state favoring muscle breakdown, instead of while promoting muscle atrophy.
muscle growth.
REST IS VITAL TO TRAINING
OXIDATIVE STRESS AND In conclusion, the main objective of any
MUSCLE ATROPHY weightlifting plan is to increase muscle size
Normal muscle cell function involves and strength. Yet there is a very fine line
metabolic processes, such as the production between optimal training and overtraining,
of energy, that generate very reactive
EXERCISE INTENSITY which can lead to a very deleterious set of
compounds known as reactive oxygen SHOULD BE INCREASED biochemical events that cause tremendous
species (ROS) that can cause severe damage INCREMENTALLY, WITH loss of muscle mass and power. Therefore,
within the cell. During strenuous exercise, in order to avoid overtraining, exercise
the rate of ROS production increases
REST PLAYING A VITAL intensity should be increased incrementally,
tremendously, primarily due to greater PART OF ANY TRAINING with rest playing a vital part of any training
energy demands put on the muscle cell PROTOCOL. protocol. Moreover, pay attention to the early
during exercise. Since overtraining typically warning signs of overtraining and adjust your
includes intense training for extensive exercise intensity when necessary, while also
periods of time, overtraining generates even adequately applying that much-needed and
greater levels of these destructive ROS After 11 weeks of overtraining, test often-neglected rest period.
compounds within the muscle cell, perhaps subjects in the study by Xiao et al.4 showed
explaining some of the muscle depletion that clear signs of overtraining syndrome References:
1. Fry RW, Morton AR, et al. Overtraining in athletes. An
comes from overtraining. with a significant loss of muscle mass update. Sports Med 1991;12(1): p. 32-65.
In order to investigate the influence that and testosterone levels, compared to the 2. Fry AC, Kraemer WJ, et al. Pituitary-adrenal-gonadal
ROS have on muscle growth, an investigation sedentary control group. Furthermore, the responses to high-intensity resistance exercise overtraining. J
Appl Physiol 1998;85(6): p. 2352-9.
by Palazetti et al.3 looked into the relationship overtrained group increased the genetic 3. Palazzetti S, et al. Overloaded training increases
between ROS and overtraining syndrome. In expression of the pro-inflammatory exercise-induced oxidative stress and damage. Can J Appl
this study, the test subjects were exposed cytokines IL-6 and transforming growth Physiol 2003;28(4): p. 588-604.
4. Xiao W, Chen P, et al. Effects of overtraining on skeletal
to intense training conditions that produced factor beta 1 (TGF-B1) while decreasing the muscle growth and gene expression. Int J Sports Med,
the overtraining syndrome. The overtraining genetic expression of IL-10, which has anti- 2012;33(10): p. 846-53.
led to higher levels of oxidative stress, inflammatory characteristics. 5. Peake J, Della Gatta P, et al. Cameron-Smith, Aging and
its effects on inflammation in skeletal muscle at rest and
as indicated by the abnormal levels of The increased ratio of pro-inflammatory following exercise-induced muscle injury. Am J Physiol Regul
oxidative damage of many different types of to anti-inflammatory cytokines induced by Integr Comp Physiol 2010;298(6): p. R1485-95.
biomolecules found within the body. overtraining in the aforementioned study 6. Haddad F, et al. IL-6-induced skeletal muscle atrophy. J
Appl Physiol, 2005;98(3): p. 911-7.
Furthermore, the cellular antioxidant in all probability contributed to the loss of 7. Akdis CA, et al. Role of interleukin 10 in specific
system that typically defends the cell against muscle mass in the overtrained test subjects, immunotherapy. J Clin Invest 1998;102(1): p. 98-106.
oxidative damage during normal exercise was as there is an abundance of scientific 8. Kudchodkar SB, et al. AMPK-mediated inhibition of
mTOR kinase is circumvented during immediate-early times
overwhelmed by the extremely high levels of evidence supporting the idea that the proof human cytomegalovirus infection. J Virol 2007;81(7): p.
ROS produced in the overtrained athlete. This inflammatory state can trigger muscle loss. 3649-51.

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82 MD
D musculardevelopment.com December 2017
7
Interview by Ron Harris, Photography by Jason Ellis
A New
I can’t say I was shocked to see Old School Labs®
Ambassador Breon Ansley win the Classic Physique Olympia
title. Back in May, I’d seen him in person for the first time as
he won the New York Pro, and I was blown away by his overall
Generation package of shape, proportion and carved-out condition. Breon’s

cobra lats, wasp waist, flaring quads and hamstrings like
bundles of steel cables were a wonder to behold. As tough as
of Classic the competition was at the Olympia, with incredibly well-crafted

physiques such as those belonging to Chris Bumstead, Arash
Rahbar, George Peterson and defending champ Danny Hester,
Breon could not be denied. He was just that damn good. I spoke
Physique with him about a month later about his win, bubble guts and the
bright future of the Classic Physique division.
D
December 2017 musculardevelopment.com
m MD 83
2017 was a long year for you. You won the New York
Pro in May, so I imagine you started prepping in January
or February at the very latest. The Olympia wasn’t until
mid-September. What was it like being in prep mode for
eight or nine months straight?
It was tough. It was a long time, and it felt like it,
especially as we got closer to the Olympia. It felt arduous,
but we stayed the course. I did take about a week, a week
and a half, after the New York Pro to relax and take it easy.
Anyone that knows me knows I never really stay out of
the gym for any length of time anyway. I will deviate from
the diet and have some good food that I’ve been wanting
during the prep, but the gym, the lifting and the cardio,
that’s always there. What kept me going throughout those
many months of prep was thinking about how badly I
wanted to win the Olympia. I knew it would be well worth
the effort, so that made it not so bad at all.
Did you take a break from training and eating like a
bodybuilder once the Olympia was over?
On Saturday morning after I had won, I was in the
fitness center at the Orleans Hotel doing cardio. That’s just
what I do. I’m an athlete. Did I eat some good food, though?
Without a doubt, 1,000 percent! We wanted to go to the
famous Caesars Palace buffet, but it was closed. So, I had
some good steak and potatoes, my cheesecakes that I like,
and some gelato ice cream. I had a good time.
You looked pretty damn good in 2016 when you took
fourth place in the first Classic Physique Olympia. After
the show, what areas did you see that you wanted to
improve on, and how did you go about making those
improvements?
I wanted more back thickness, and more lat
development in general. More upper chest, for sure. I
noticed when I dieted down last year, my right quad
is actually a little bit
“You look like a swan up there when smaller than the left one.
I tried to keep that right
you’re posing. It’s so fluid, and you one a little fuller. Those
almost look like you’re flying with were my initial goals.
A bit later, I decided I
some of your arm positions and wanted more sweep
movements. I think you should be to my triceps, so every
other week, I would hit
called The Black Swan.” them two or even three
times. For my back improvement, which is something I
need to continue doing, I have to give a lot of credit to
training with Chris Cormier. We started working together in
2016. His style of training is really intense, with everything
to failure. Ever rep and every set counts. He showed me
a lot of different techniques he’s used in his own back
training over the years. (Note: to see these techniques in
action, check out Parts 1 and 2 of “Breon Ansley Back and
Biceps Workout” on musculardevelopment.com).
Where did you get the nickname “The Black Swan,”
and how do you feel it applies to you?
That was my best friend, Mac, Corey McIntosh, who
came up with that. He said, “You look like a swan up there
when you’re posing. It’s so fluid, and you almost look
like you’re flying with some of your arm positions and
movements. I think you should be called ‘The Black Swan.’”
I liked it. Then I was also thinking about the movie, and
what the Black Swan represented in the film: going against
the grain a little bit, showing that aggression and passion,
yet still graceful in movement at the same time. Basically
having that finesse to it.
Were you surprised to see that the defending Classic

Physique Olympia champ, Danny Hester, came back
looking better yet dropped all the way to fifth place this
time?
You say he looked better? Maybe he had made
some improvements in terms of development, but I
didn’t see the crisp condition he had in 2016. Given
how everyone else looked this year, I thought fifth
place was the right spot for him.
How did it feel to win the Olympia title?
It felt absolutely wonderful. To be honest, I felt I was
deserving of the title this year, and it my time to grab it.
So I wasn’t surprised when my name was called. But don’t
get me wrong. I still feel very blessed, fortunate and lucky
to be able to win. I was overcome with joy at that moment.
What are your plans to be the best ambassador of
that title and the division that you can be?
I’ve been talking up the division, how we present our
physiques, and what we bring to the table. I feel that
Classic Physique is the future of the sport in general. I
also think the sport needs more men and women with
a little more personality to bring people into it. I want to
see this division go worldwide, and one big step toward
achieving that is getting it into the Arnold Classic events.
I was just in Finland, and excitement is building around
the division over there. They’ve had Classic Bodybuilding
in Europe for six or seven years, so they ready for Classic
Physique.
Kevin Levrone said he is contemplating promoting a
pro show that would only have Classic Physique, and
no open bodybuilding. Can you imagine that?
I’m sure that would ruffle some feathers among the
open guys and their fans. But it would also be a boost for
Old School Labs® Ambassador Breon Ansley

Contest History
2012 NPC ExcaliburWelterweight Winner
2012 NPC Titans Grand Prix Second, Middleweight
2013 NPC Los Angeles Championships Light Heavyweight & Overall
2013 NPC USA Championships Middleweight Winner
2014 IFBB New York Pro Disqualified
2014 IFBB Phoenix Pro 15th Place, 212
2016 IFBB Prestige Crystal Cup Winner
2016 IFBB Classic Physique Olympia Fourth Place
2017 IFBB New York Pro Winner
2017 IFBB Classic Physique Olympia Winner
“Old School Labs® is the perfect

fit for me. I love their products
and use them every day. They
helped me win the Mr. Olympia,
and now I am relying on them
as I train to hold on to the
Olympia title as well as be best
ambassador I can be for the
Classic Physique division!”
–Old School Labs® Ambassador
Breon Ansley

Classic. It would show that there is a growing demand
for it, even among the avid bodybuilding fans. More and
more of them are starting to follow and support Classic.
Many feel the man you need to worry about is the
22-year-old phenomenon from Canada,
Chris Bumstead. Granted, you had him
all day on back development and
arms, but this kid is still growing
and improving. How do you plan
to hold him off as he makes
those improvements?
If I can also just keep
growing and improving
myself, I can keep that
gap between us. I think
I’ll be just fine as long as I
continue working hard. Aside
from that, I have to give him his
due credit. Chris is a phenom. No
question he is a freak of nature, out of this
world. To have that type of development and mature
muscle at that age— wow. He’s definitely a force to
be reckoned with, and I know he will be right on my
heels. That’s why it’s important for me to stay hungry.
Everybody wants my title.
His sister Melissa was also in the Olympia, in
the Figure division. I think it was awful nice of the
Bumstead family to raise them as their own, after their
spaceship crash-landed in Canada from Krypton.
I’m pretty sure they’re human, but clearly the genes
run strong in that family.
There was a great deal of backlash after the Mr.
Olympia about the so-called “bubble guts” on display,
particularly on the now seven-time champ, Phil Heath.
Do you think situations like this might possibly drive
more fans away from open bodybuilding and toward
Classic, where flat, tight midsections are pretty much
mandatory?
Absolutely, I think it would. Look back at Phil and how
he looked the first year he won the title in 2011. His waist
was as small as mine!
Let’s not be ridiculous, Breon.
It was pretty close, considering he had all that damn
muscle. We have examples of men like Dexter and
BREON’S
CLASSIC MOVE
Many have described Breon Ansley’s physique as
a modern update to the classic, old-school stars who ho
catapulted bodybuilding into worldwide popularity
decades ago. That’s why it’s only natural that the
supplement company he joined forces with in late
2016 is Old School Labs®, founded on the ideals and d
integrity of that era, while incorporating the science a and
ny
technology of today. “I didn’t want to be with just any
company,” Breon says. “And I didn’t want to get lostt
in the shuffle with a ton of other athletes. That’s why y
Old School Labs® is the perfect fit for me. I love theirr
products and use them every day. They helped me win w
Facebook: Breon Ansley the Mr. Olympia, and now I am relying on them as I
Twitter @AnsleyBreon es
train to hold on to the Olympia title as well as be best
Instagram @breonma_ ambassador I can be for the Classic Physique division!” o

Old School Labs® Stack
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Before training: 1 scoop Vintage Blast™
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Shawn Rhoden who still have small

waists. To me, the bubble gut shows
a level of being undisciplined. If you had
a flat stomach in the past, and we’ve seen it,
there is no excuse for why you can’t have it later as
well. A gut doesn’t look good on anyone, not even
a huge guy of 250, 270 or more pounds. Imagine
how better they would look with all that mass and
a small waist?
There is talk about Classic eventually doing
away with weight restrictions based on height,
and simply allowing the physiques to be
judged on how well they do or do not fit into the
parameters of what ideals Classic is supposed
to represent. Do you think that’s a good idea or
a bad idea?
Bad idea. The weight limits force us to have
excellent condition. Once you take those away, I
guarantee you will see guys coming in bigger and
rounder, but smoother. That’s not what the division
is supposed to be about.
We haven’t heard yet if the Arnold Classic
will feature Classic, but there’s a very strong
likelihood that it will. Would you definitely do
it? Do you worry at all that it will throw off your
schedule and make it tougher to peak properly in
September and defend your title?
I would definitely do it. The first Arnold
Classic Physique championships? It would be my
responsibility to do it, and of course I would want
to be the first man to win that title. I just hope they
give us some time to get ready for it. I remember
when they added the 212, I think they only told the
guys at eight or nine weeks out!
Last question. I know it hasn’t even been a
month yet, but what’s it been like holding the
Classic Physique Olympia title?
Oh man, it’s been amazing. It’s amazing to get
so much love and support from people all over
the world. A lot of them followed my journey on
social media and left me nice messages. I know
there were some fans of Bumstead, Arash, Sadik
or Ruffin that were upset their guy didn’t win. But
you know what? I think it’s awesome that in the
brief time Classic has been around, we are already
seeing stars with their own big groups of fans. It
shows you how fast this division is growing, and
how much potential it really has. I’m very proud to
hold this title and be its top representative.

FROM ROOKIE SENSATION TO main goal was to really surprise people … I like doing that.”
A-LISTER IN ONE YEAR And sure enough, he did, stepping onstage in Las Vegas up from
Nathan De asha never planned on making a career out of pro 251 pounds to 264, with the same 28-inch waist and nasty shredded
bodybuilding. As a matter of fact, he was dead set on doing just one condition from head to toe and front to back. This time, he moved all the
pro show in his native United Kingdom, then give a peace out and way up to seventh place, which again, could arguably have been higher.
focus on a real job and supporting his family. But once he got second “And in terms of size, I think I held my own with any man up there, even
place at the BodyPower U.K. show to Roelly Winklaar, he reconsidered my boy Ramy,” he noted.
the premature retirement idea. Good thing too, because by the end of One body part of Nathan’s that was a talking point was his arms,
that rookie season, Nathan had scored wins at the Toronto Pro and particularly his biceps. They seemed to be roughly the same size and
Ferrigno Legacy, as well as earned a controversially low 12th place at shape as grapefruits, and De asha revealed to me that they were in
his first Mr. Olympia. That was the last we heard of him for a full year, fact a legit 23 inches on the Olympia stage. I’d be grudgingly writing
most of which he spent at Oxygen Gym in Kuwait being coached by this article if his arms had always been a strong point, but that was
the same man who works with Roelly and Ahmad Ashkanani, Ahmad not the case.
“The General” Askar, along with his right-hand man who trains with
Nathan, Kemo. THE GUNS THAT WON’T STOP GROWING
“All the hype leading up to the Olympia was around Ramy, Roelly De Asha started weight training at age 18, at just 5’9” and 125
and Brandon,” says Nathan. “They posted some great shots in pounds. “I had arms like a child, and they did not respond well at all
the gym all pumped up, while I like to stay all covered up. Since I for the first couple of years,” he says. “The only thing that seemed to
don’t look that big in clothes, people assumed I wasn’t improving.” grow fast were my shoulders and maybe my legs, but I was also an
Meanwhile, he was “killing himself” every day in the gym. “I had a lot elite soccer player for years.” Then Nathan started training with an
of regrets about the 2016 Olympia,” he explains. “That 12th place really older former pro hockey player named Steven Joel, who had the biggest
bothered me, because I wanted the top 10 and feel I deserved it. My arms De asha had ever seen. “Steven told me I had to take arm training
BLASTING GUNS WITH

NATHAN ‘THE PROPHECY’ DE ASHA
BY RON HARRIS, PHOTOGRAPHY BY JASON BREEZE

SEATED DUMBBELL CURLS
“A while back, I learned that doing my
dumbbell curls one arm at a time is a lot
more effective for me. I can feel the biceps
working much more, I get better contractions,
and I can even go heavier when I put that
focus on just one arm. Two things I make sure
of are that I get a nice twist, rotating the palm
away from my body, and I don’t curl too high
up. There’s a point you pass where you start
feeling the movement in the delts instead of
the biceps.”
CABLE CURLS
“Because you have that constant resistance along the entire range
of motion with cables, I really love doing 21s on these. Breaking the rep
down into segments, along with the higher reps and more time under
tension, is exactly what the biceps need to shock some new growth
into them. If you keep doing what you’ve always done, you keep
getting what you always got.”
more seriously, and work them on their own day,” he recalls. He

commenced on that regimen, and at last his guns began to expand.
Eventually it became clear that his biceps responded better than his
triceps did, and in recent years he often trains them less often to give
the tri’s priority: working them once a week while triceps are hit twice.
De asha also learned that his biceps grew best from higher reps, as in
12-20, while his triceps needed heavier weights and a rep range of 8-12
to have a fighting chance to keep up with his bi’s.
Fast-forward to the off-season preceding the 2017 Mr. Olympia, and
Nathan’s arms taped out at a mind-blowing 25 inches! His biceps in
particular are so outrageously round and full that he’s been accused
numerous times of shooting them with oil to create that insane
volume. “I’ve heard all the daft remarks that there must be stuff in

there,” Nathan acknowledges. “To that I say, notice how there is still
vascularity and separation in them. The really funny thing is, I could
get them much bigger if I wanted to, but I’m all about symmetry and
proportion. I never want to be known for a freaky body part, I want
to be known for having the best physique, period.” Nonetheless, De
asha’s arms are phenomenal, and his fans do want to know how he
trains them. Here, in his own words, are his mainstay movements
and how he performs them.
BARBELL CURLS
“I like to do three double drop sets on these. I will have three bars
lined up and ready to go. For example, I might do 110 pounds for 12 reps,
drop that and pick up a 90-pound bar and curl in 12 times, then grab
just a 60-pounder to finish with 12 reps. I will rest for a minute or two,
then do those three bars in a row again, rest one last time and then hit
the final group of drop sets. The pump is pretty bloody intense.”
TRAINING SPLIT
Day 1: Chest
Day 2: Back
Day 3: Arms (triceps a.m., biceps p.m.)
Day 4: Delts
Day 5: Legs (hams a.m., quads p.m.)
Off, repeat
“I’m all about

symmetry and
proportion. I never
want to be known
for a freaky body
part, I want to be
known for having
the best physique,
period.”
DUMBBELL
HAMMER CURLS
“Most people don’t get
the most out of these,
because they curl the
dumbbell straight up.
You get a more complete
contraction if you curl it
up toward your chest, in
toward the body. And as with
the regular dumbbell curl,
you should flex your wrist
outward so that your thumb
is facing away from your
body at the top of the rep.”

ONE-ARM DUMBBELL
PREACHER CURLS
“Sometimes, my biceps tendon gets really
tight by the time I’ve already done a couple of
biceps movements. That’s when I can’t do four
sets of 21s with the cables— it’s just too much
for them to be under tension so long. At those
times, I do a single-arm dumbbell preacher curl
instead. I like the stretch I’m able to get for the
biceps with these.”
FRONT DOUBLE BICEPS

CABLE CURLS
“Really, the only time you will find me doing
these is in the last four weeks or so leading
up to a contest. These are done not even so
much as an exercise, but for me to really perfect
“If you keep doing what you’ve my front-double biceps pose while pulling
a vacuum. My front double biceps and front
always done, you keep getting lat spread shots are my ‘lights out’ poses in
what you always got.” competition. I will go pretty light and hold every
pose and vacuum for six to eight seconds each.”

ROPE CABLE PUSHDOWNS
“Like a lot of guys, I prefer using a rope attachment to
warm up the elbows with some higher reps. Once I’ve done
a couple of high-rep sets to do that, I will go heavier for four
sets. The long heads of my triceps aren’t very strong either in
actuality, or visually in my opinion, so these are important for
improving on both.”
OVERHEAD DUMBBELL EXTENSIONS

“For this photo shoot, we used two arms, but normally
in my real workouts, I do them one arm at a time. They hit
the back of my triceps quite well, again, an area I feel I need
more mass in. It’s a movement I use a more moderate weight
with and aim for a complete range of motion, with a good
stretch on every rep.”
“I’m not afraid to

suffer, and I am
ready to suffer
next year to
break into the
top three at the
Olympia. My aim
is to add another
10-12 pounds of
quality mass
with even better
condition than
you saw in
2017.”

DIP MACHINE
“For my triceps, I found that
compound movements were more
effective at building mass than
extension movements, which are
more isolation movements. I do a
lot of close-grip bench presses for
the most part. Another movement
I do is machine dips. The machine
allows me to keep my elbows in
closer to my body and maintain a
“I stole the way I more upright torso, so the tension
do them from my is on my triceps instead of drifting
to the chest and front delts.”
sometime training
partner, Roelly ONE-ARM REVERSE
Winklaar, which is to CABLE PUSHDOWNS
“This is another one I usually
keep going nonstop do only in my pre-contest phase,
and switching off arms and it’s mostly for more detail
and striations. I stole the way I do
as soon as you fail them from my sometime training
partner, Roelly Winklaar, which
with one. Maybe I can is to keep going nonstop and
get triceps like his!” switching off arms as soon as
you fail with one. Maybe I can get
triceps like his!”

HEADED NOWHERE BUT UP
Nathan followed up the Olympia with a fifth place at the
Arnold Europe and fourth in Prague, and may not have been
completely done. When we spoke, he had just returned to
Liverpool after many months away from home training in
Kuwait, and was hinting that he was staying in condition for
a possible title defense at the Ferrigno Legacy four weeks
away. “We’ll see how it goes,” he remarked with a bit of
mischief in his voice. Eating plenty of clean food in his prep,
he also does little to no cardio, so another contest before the
season is out would not be too much of a stretch for him.
One thing he was confident in stating was that he would be
back to Oxygen Gym soon enough, and would be working
harder than ever. “I’m not afraid to suffer, and I am ready to
suffer next year to break into the top three at the Olympia.
My aim is to add another 10-12 pounds of quality mass with
even better condition than you saw in 2017.” If he does that,
The Prophecy will become one step closer to fulfillment. As
for his arm training, there are some different approaches and
ideas you can take from Nathan to aid you in your own quest
for gains to your guns. Put them to use!
CONTEST HISTORY
2006 NABBA Mr. Northwest Junior Winner
2006 NABBA Mr. Britain Third, Junior
2006 NABBA Mr. Universe Third, Junior
2007 NABBA Mr. Northwest Junior Winner
2007 NABBA Mr. Universe Fourth, Junior
2007 NABBA Mr. Europe Junior Winner
2007 NABBA Mr. Universe Junior Winner
2007 UKBFF British Championships Junior Winner
2010 UKBFF British Championships Under 100 kg
Intermediate Winner
2014 British Championships Heavyweight and
Overall Champion
2016 IFBB BodyPower Pro Second Place
2016 IFBB Toronto ProWinner
2016 IFBB New York Pro Seventh Place
2016 IFBB California Pro Second Place
2016 IFBB Mr. Olympia1 2th Place
2016 IFBB Kuwait Pro Sixth Place Instagram: nathandeasha
2016 IFBB Ferrigno Legacy Pro Winner Facebook: IFBB Pro Nathan DeAsha
2017 IFBB Mr. Olympia Seventh Place Website: www.nathandeasha.com
2017 IFBB Arnold Classic Europe Fifth Place
2017 IFBB Prague Pro Fourth Place

1. DALLAS M CCARVER
ANOTHER YEAR DIES AT 26
HAS COME AND The biggest story of the year was also the
GONE IN THIS most tragic. Late on the night of August 22,
Dallas was found unconscious on the floor
GLORIOUS, INSANE of his Florida home by fellow IFBB pro Josh
AND BIZARRE Lenartowicz, who was staying in his home
SPORT CALLED while visiting from Australia and training for the
upcoming Mr. Olympia. Initial reports seemed
BODYBUILDING. to indicate that he had choked to death, though
2017 WAS CHOCK- a leaked 911 call from Josh made several frantic
references to insulin use and a possible diabetic
FULL OF TRIUMPHS, coma. A rumor circulated weeks later that the
TRAGEDIES official cause of death had been determined
AND TYPICAL to be edema in the left ventricle of the heart.
This was never substantiated, as the results of
BODYBUILDING Dallas’ autopsy were never made public, and
DRAMA. LET’S LOOK only his immediate family was privy to that
information.
BACK AT 10 STORIES At the Arnold Classic Australia in March,
THAT HAD THE Dallas had collapsed onstage and was forced
BOARDS BLAZING. to withdraw from the competition, claiming to
be suffering from a severe upper respiratory
infection. Was that frightening incident a
BY RON HARRIS foreshadowing or a warning of what was to
R.I.P. DALLAS McCARVER

occur five months later? We may never know. of whom had been training since Derek had Rafael Santonja that both the NPC and IFBB
At the time of his premature death, Dallas been in diapers. The end to this Cinderella Pro League (which became a separate entity
was making tremendous progress and was story saw Lunsford earn a coveted top-five from the IFBB in 2005) were both suspended
weighing a lean, hard 335 pounds at 6 feet tall. spot at the Olympia, which and under investigation
People will debate the cause of his death and cemented his spot as Rookie by the IFBB Disciplinary
use it to further their own agendas against of the Year and made him an Commission. Not long
the sport of bodybuilding and PED use for instant star. after, it was announced
years to come, but what’s lost in this story is that the IFBB Pro League
that a young man is no longer with us. Those 3. THE IFBB and the IFBB were
who knew Dallas universally agreed he was SPLITS no longer affiliated.
kind, considerate, humble, generous and had Some of you are old Winning IFBB amateur
a wonderful sense of humor. The fact that he enough to remember the events around the world
was destined to be a superstar and a possible announcement at the 1990 would no longer qualify
Mr. Olympia champion is almost beside the IFBB Mr. Olympia that a new, athletes to compete
point in the big picture. rival organization owned in IFBB Pro League
by pro wrestling magnate events such as the Mr.
rip dallas mccarver
Vince McMahon, called the Olympia, Arnold Classic
april 9, 1991-august 22, 2017
WBF, was seeking to recruit and the New York Pro.
top stars. The 2017 O saw Jim Manion, President of
2. THE METEORIC RISE OF a similarly shocking turn of both the NPC and IFBB
DEREK LUNSFORD events begin to unfold, one Pro League, revealed
Heading into the 2017 NPC USA that will undoubtedly have that he would be holding
Championships, 24-year-old Derek Lunsford longer and more far-reaching his own pro qualifiers
was certainly one of the favorites. He had consequences than Vince’s around the world.
been runner-up in the middleweight class the short-lived attempt to marry Meanwhile, Santonja
year before, after having won the overall at the pro bodybuilding and sports is starting his own pro
Junior Nationals just prior. It should be noted entertainment. At the start organization, called
that Lunsford was the welterweight Junior of the Amateur Olympia DEREK LUNSFORD IFBB Elite Pro. Already
Nationals winner in 2015. This year, he entered judging, there was an incident we are seeing sides
at the very top of the light-heavyweight class, in which IFBB judges from around the world being chosen. For instance, the Arnold Classic
yet losing none of the crisp condition he’d were replaced with the same IFBB Pro League in Ohio and in Australia will remain IFBB Pro
displayed in the past. On the night of July 29, judges who were set to adjudicate the various League events, but the shows in South Africa,
the Indiana native became the newest USA pro divisions of the Olympia Weekend. This Spain, and Brazil will be under the Elite Pro
Overall Champion, joining past greats like led to a memo being posted by IFBB President banner. In the end, athletes will have more
Flex Wheeler, Phil Heath and Chris Cormier. options as to where to compete, and they will
Most newly minted pros these days tend to choose what they feel is best for them.
wait a year or even two before stepping on
an IFBB stage. Yet one week later, Derek had 4. THE RISE OF
the audacity to enter the Tampa Pro in the CLASSIC PHYSIQUE
212 division. Not only did he place, but he The NPC and IFBB introduced a new
division in early 2016 called Classic Physique,
and in only its second season of existence,
THOSE WHO KNEW it’s snowballed into both a fan and athlete
DALLAS UNIVERSALLY favorite. Those who had either wandered away
AGREED HE WAS from bodybuilding or never got involved in the
first place due to a distaste for the extremes
KIND, CONSIDERATE, it’s gone to have embraced Classic and the
HUMBLE, GENEROUS ideals of shape, symmetry, aesthetics and
proportion that it both represents and rewards.
AND HAD A Though the initial Classic Physique Olympia
WONDERFUL SENSE in 2016 was won by 48-year-old bodybuilding
OF HUMOR. veteran Danny Hester, this year’s event came
down to two new stars of the division. They
were 22-year-old phenom Chris Bumstead
won, which qualified him for the Mr. Olympia from Canada, a six-footer with matinee-idol
contest just six weeks later. Many newer looks, wicked wheels and a crazy vacuum, and
pros in recent years, such as the late Dallas Old School Labs® Ambassador Breon Ansley,
McCarver and Justin Compton, had qualified an actor from Los Angeles with shape and
for the Olympia more than once, but chose proportions Michelangelo would be envious
to wait until they felt they were ready for of. The two were close enough to come
the biggest contest in our sport. Phil Heath down to a coin toss, but in the end, it was
himself had done the same in both 2006 and Ansley’s hand that was raised in victory. As
2007. Not this kid. Derek stormed into Las for Bumstead, the phrase “time is on his side”
Vegas, the city he’d turned pro in only seven is an understatement. Many feel that with
weeks beforehand, ready to take on the improvements to his back and arms, he could
best 212 competitors in the world, a few BREON ANSLEY hold the Olympia title for many years.

5. RAMY NEARLY ARNOLD SURPRISED
BECOMES MR. O
According to the score sheets of the 2017 MANY WHEN HE
Mr. Olympia contest, Phil Heath won his SUGGESTED THAT
seventh title with a perfect score of first-
place votes from every judge. For those in the RANDOM DRUG
audience as well as those watching the live TESTING SHOULD
stream online around the world, the contest
was much closer than those scores indicate.
BE IMPLEMENTED IN
Kuwait’s Mamdouh “Big Ramy” Elssbiay was PRO BODYBUILDING
a 305-pound muscular force to be reckoned IN ORDER TO MAKE
with, and many felt he had finally improved
enough to knock out the reigning champion. IT “BODY BUILDING,
He appeared to beat Phil handily in several RATHER THAN BODY
key poses, and judges moved him to the
critical middle spot in the lineup during
DESTROYING.”
several comparisons. Alas, it was not meant died nearly three weeks later. In retrospect,
to be. Ramy’s Mr. Olympia record shows a some of his statements about steroid/drug
steady upward progression: use now appear ironic,
eighth, seventh, fifth, fourth such as this one made in
ALMOST MR. O and most recently, second a December 2014 YouTube
place. The score sheets video:
would tell you he was never “You need to be
in contention for the win. aware, educated and
The fans who were there willing to do whatever it
would tell you otherwise. takes to remain healthy
and keep the body
6. THE DEATH OF healthy. Remember this
RICH PIANA is longevity. We want to
Just three days after be doing this in our 60s,
Dallas passed, we lost 70s, 80s and 90s,” he
another industry star. In R.I.P. RICH PIANA continued. “I’ll be doing
one sense, the tragedy this for the rest of my life
wasn’t quite as severe, as Rich was a full 20 … It’s important for me to live a long life.”
BUBBLE
GUT years older at 46. But to his legions of fans As with Dallas, an official cause of death
MR. O? around the world who identified with his “5 was never released to the public.
percent” philosophy of living life on one’s own
terms, it was a dark day indeed. Piana, who 7. BUBBLE GUT
had become both famous and infamous for MR. OLYMPIA?
his outrageous appearance and outspoken One reason many objected to Phil Heath’s
YouTube videos, collapsed on August 7 while being awarded a seventh Mr. Olympia
getting a haircut from his girlfriend, Chanel title was that he displayed both notable
Jansen. Conflicting reports indicated that abdominal distension and a distracting
he had either suffered a heart attack or a umbilical hernia that jutted from his belly
sudden drop in blood sugar due to insulin like a little thumb. The hernia was repaired
ARNOLD use, and had hit his head in the fall. Piana surgically two weeks later, but many fear the
WANTS DRUG was placed in a medically induced coma, and more noticeable bubble gut isn’t going away,
TESTING especially now that Heath has taken his
stage weight to over 250 pounds at 5’9”. In
THE NPC AND IFBB a social media response to critics who jibed
that he appeared to be gestating a baby,
INTRODUCED A Phil retorted, “my bank account ‘bout to be
NEW DIVISION IN pregnant.” Shawn Rhoden also displayed a
EARLY 2016 CALLED bloated midsection at Friday night’s judging,
leading some to label this year’s rendition of
CLASSIC PHYSIQUE, our sport’s biggest show, “The Bubble Gut
AND IN ONLY ITS Mr. Olympia.”
SECOND SEASON 8. ARNOLD WANTS

OF EXISTENCE, IT’S RANDOM DRUG TESTING
SNOWBALLED INTO In his press conference prior to the start of
the Arnold Europe event in Barcelona, Arnold
BOTH A FAN AND surprised many when he suggested that
ATHLETE FAVORITE. random drug testing should be implemented
in pro bodybuilding in order to make it “body
building, rather than body destroying.” He

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feels that drug abuse needs to be curtailed consciousness onstage
because the sport of bodybuilding has and had to be carried
reached such extremes that the physiques off, Shawn posted the
are no longer appealing. “The general public following in what he
can’t relate to it, and they don’t get inspired meant to be a warning
by it, and I’m concerned about the stomachs to McCarver to sever
we see onstage,” he said. As of this writing, ties with his coach,
there have been no initiatives made to put Chad Nicholls, listing
this idea into practice. Though we have athletes he believed had
had drug testing in pro bodybuilding, most been harmed during or
notably in 1990 at the Arnold Classic and the following being clients of
Mr. Olympia, there has never been any type Chad:
of random testing as the NFL and MLB do “Nasser: Dead
with their athletes. But given the power and Youngblood: Dead
influence of Arnold Schwarzenegger, it’s not Prince: Kidney Transplant
out of the realm of possibility that he could Wheeler: Kidney
make it happen sometime in the near future. Transplant
D Long: No Kidneys
BIKINI
9. PRO BIKINI TURNOVER Wolf got out TURNOVER
AT THE O Coleman near death in a
COURTNEY KING ANGELICA TEIXEIRA
For those who follow pro Bikini, the 2017 bathtub before the Olympia
Bikini Olympia was a strange show. 2016 while working with The
champ Courtney King publicly announced just Chad, memba that? Pittsburgh show on May 6 went viral. When
two weeks out that she would not be defending These are the ones we know about. facing the audience while hitting his rear
her title, citing health reasons related to GI Now Dallas at 25??? double biceps pose off to one side of the
issues. Another strong contender certainly Pray he sees the light before Darkness sets in. stage, the side angle of the NPC News
would have been Ashley Kaltwasser, the three- Things that make you go, Hmmmmm?” Online video showed a truly enormous gut
time Bikini Olympia champion, but she was Health concerns for Dallas aside, the that protruded like a pregnant woman’s
sitting the entire season out. This left the door entire online bodybuilding community in her third trimester. As Shawn was paid
wide open for 2016 runner-up Angelica Teixeira, was buzzing about the sudden growth of to be a commentator and a critic, he did
who did indeed nab the top title in Pro Bikini. McCarver’s midsection after a video of not hesitate to speak his mind once more.
his guest-posing appearance at the NPC Finally, on May 29, Dallas decided he would
10. SHAWN CAUSED not work for a company that allowed an
DALLAS TO QUIT MD? KUWAIT’S MAMDOUH employee to critique him so harshly (though
At the start of 2017, Dallas McCarver was Ray had explained many times that he was
an MD athlete who posted on our online “BIG RAMY” ELSSBIAY legitimately trying to help Dallas reach
forum and did interviews and photo shoots WAS A 305-POUND his full potential without either ruining his
for the magazine. Things began to go south
after former MD employee Shawn Ray MUSCULAR FORCE physique or risking his health), and officially
cut his ties to MD. The cruel irony of it all
criticized his appearance in an NPC News TO BE RECKONED was that Shawn’s earlier warnings to Dallas,
Online video filmed three weeks out from
the Arnold Classic. Dallas had traveled from
WITH, AND MANY whose premature death at 335 pounds is still
shrouded in mystery, may indeed have been
Florida to Pittsburgh to pose for Jim Manion. FELT HE HAD FINALLY wise to heed. We will probably never know
Ray chastised his bloated midsection and IMPROVED ENOUGH exactly what caused his death or if there is
awkward, labored posing. Dallas was not
pleased at his comments. Backstage at the TO KNOCK OUT anyone to blame for contributing to it, but
in retrospect, Shawn’s concerns did have at
Arnold Australia, Shawn and Dallas spoke THE REIGNING least some validity.
for the first time, and Dallas expressed
his disgruntled state. After Dallas lost
CHAMPION. Those were the top stories of 2017.
What will 2018 bring? There’s no way of
knowing. But with the wide variety of people,
personalities and circumstances that
surround this sport of ours, you can be sure
there will always be plenty to talk about.
Ron Harris got his start in the bodybuilding

industry during the eight years he worked in Los
Angeles as Associate Producer for ESPN’s “American
Muscle Magazine” show in the 1990s. Since 1992 he
has published nearly 5,000 articles in bodybuilding
and fitness magazines, making him the most prolific
bodybuilding writer ever. Ron has been training
since the age of 14 and competing as a bodybuilder
since 1989, and maintains the popular website www.
ronharrismuscle.com, most notable for its blog “The
Daily Pump.” He lives with his wife and two children
DALLAS LEAVES MD SHAWN RAY THE CAUSE? in the Boston area.

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22-Year-Old Chris Bumstead Is
Classic Physique’s Rookie of the Year
By Ron Harris, Photography by Jason Breeze

THE BREAKOUT ROOKIE
STAR OF CLASSIC
Many people are calling Derek
Lunsford 2017’s Rookie of the Year. I
think we need to have two categories
for that distinction, because while
Derek deserves that title in open
pro bodybuilding, you simply must
concede that Chris Bumstead is
equally worthy of the same honor
in Classic Physique. Though he
turned pro at the 2016 IFBB North
American as a bodybuilder, he
immediately decided that the new
Classic Physique division would be
a better fit. He proved his gamble
was the right one by winning not
only his pro debut in Pittsburgh,
but triumphing a second time, two
weeks later, in his native Canada at
the Toronto Pro. I was at that event,
and let me tell you, the roof nearly
came off the convention center when
that kid won! Fast-forward to the Mr.
Olympia contest. In a field of 20 men
that included reigning champ Danny
Hester and 2016 runner-up Arash
Rahbar, Chris beat every man aside
from eventual winner Breon Ansley.
And all at just 22 years old!
THE PLAN THAT CAME

TOGETHER PERFECTLY
“The goal from day one was to get
to the Olympia stage,” says Chris.
To qualify, he targeted two events
that fell within the time frame he felt
would allow him to make substantial
improvements since earning his pro
card. “The first one, the Pittsburgh
Pro, was definitely the most nerve-
racking to prepare for,” he confides.
“I checked the competitor list, and
there were 30 guys. I had never even
been in a class that big, and these
were all pros, many of whom had
won pro shows before.” He admits
that being as young as he is added
yet another factor of doubt that he
had to overcome. Yet his astounding
blend of mass and shape, set off by
some of the smallest joints in the
IFBB Pro League, took him to victory.
Two weeks later, he stood onstage in
front of a hometown crowd in Toronto,
with legions of family, friends and
loyal fans in the audience. “I was
definitely more relaxed and confident
there,” he says. “The fact that I was
coming off a win also helped my state
of mind.” He was now qualified twice
over for the Olympia. After two weeks
of indulging in some tasty food and
gaining 20 pounds of water and body
fat, Bumstead was back on the grind
in prep mode.

ON TO THE BIG SHOW – THE O
As much praise as Chris was getting along with
assurances he was destined to fare well at the
Olympia, he still couldn’t help but be intimidated as
he prepared for the mega weekend in Las Vegas.
“It’s just a whole other level,” he remarked. “Every
athlete has earned his place there by winning a
contest, so you have to bring your absolute best.
It’s the show you work your whole life to get to.”
Chris worked harder for his Olympia prep than he
ever had before, and succeeded in exceeding his
previous best condition. At the end, there were only
two men standing, him and Breon Ansley, who
ultimately scored the win and the Olympia title.
“Breon has an amazing physique, and he deserved
the win.” When asked where he felt Breon edged
him out, Bumstead did not hesitate. “He has a level
of muscle maturity that I don’t show yet, obviously
because he’s older and has been training much
longer,” he noted. “And two of his best body parts,
arms and back, are two weak points for me. With
the biceps, it helps that his arms are shorter and he
has those peaked shapes, but I was amazed by his
back. I’ve never seen detail like that before.”
A NEW YEAR, A NEW

CHRIS BUMSTEAD
Chris already has a game plan to be a more
formidable competitor in 2018. He’ll aim at
perfecting what he already has, and working hard
to bring up his arms and back. “I’m moving back
to Ottawa, where my coach, Iain Valliere, lives,”
he tells us. “We’ll be training together every day.
Ian is great at pushing me, and always has tips
and tricks to show me.” Chris will be adding in
extra arm days, training them two and even three
times a week at various phases, and bringing
heavy deadlifts back into regular rotation on back
days. “The key changes will be heavier training
for my back, and more volume and frequency for
my arms,” he states. “Iain and I both feel that will
make a significant impact on those areas, which
in turn will give me a more complete and balanced
physique.” I and many others have gone on record
that when Bumstead turns his back and arms
into strong points, it’s going to be game over for
everyone else in Classic Physique. Let’s watch and
see if our predictions come true!
CHRIS BUMSTEAD’S MHP STACK

Upon waking, before fasted cardio:
1 scoop BCAA Energy
1 scoop Glutamine-SR
Pre-workout:
I scoop Reckless (Blue Slushy)
2 scoops BCAA-XL
Post-workout:
2 scoops Super Premium Whey Protein
1 scoop Glutamine-SR
For more information, visit reachyourmhp.com

CHRIS AND MHP:
THE DREAM TEAM
When MHP approached Chris Bumstead
about joining their team after his win at the
North American, the timing couldn’t have been
more appropriate. “MHP has been around a
long time, but they were launching a whole new
rebranding,” he explains. “They were coming out
with new products, new labels and bringing on
new athletes. With me being new on the scene
and to the industry, it was just a perfect fit. They
wanted to bring something fresh and new to
the industry, which is exactly what I wanted to
represent as an athlete myself. It’s been a great
partnership. I love the products and they have all
been very effective for me.”
Chris Bumstead
won not only
his pro debut
in Pittsburgh,
but triumphed
a second time,
two weeks
later, in his
native Canada
at the Toronto
Pro. The roof
nearly came off
the convention
center when that
kid won!
Facebook: Chris Bumstead
Instagram: cbum_
Twitter: @CBum_
chrisbumstead.com
CONTEST HISTORY
2014 CBBF Sudbury Championships Junior Champion, Open Heavyweight & Overall
2014 CBBF Ontario Championships Junior Champion, Fourth, Open Heavyweight
2015 CBBF Canadian Championships Junior Champion, Third, Open Heavyweight
2016 CBBF Canadian Championships Second, Open Heavyweight
2016 IFBB North American Championships Heavyweight Winner
2017 IFBB Pittsburgh ProClassic Physique Champion
2017 IFBB Toronto Pro Classic Physique Champion
2017 IFBB Classic Physique Olympia Second Place

MAJOR DISTRACTION Photography by Jason Ellis
Team
Athlete
2017 Arnold Classic & Olympia Bikini Champion
Angelica Teixeira
TESTOSTERONE By Michael J. Rudolph, Ph.D.
TESTOSTERONE
& GH RESPONSES:
FREE WEIGHTS
VS. MACHINES
All forms of resistance training provide a stimulus that induces an anabolic-
hormonal response, which contributes to adaptations associated with weight
training such as muscle growth and strength. More precisely, weight training
causes an increase in the two most prominent muscle-building hormones,
testosterone and growth hormone (GH). Testosterone drives muscle growth by
stimulating muscle protein synthesis1 and inhibiting muscle protein degradation.
GH triggers greater muscle growth primarily by stimulating the production of
the insulin-like growth factor 1 (IGF-1), which has been shown to also potently THE ABILITY OF FREE-WEIGHT
stimulate muscle growth by increasing muscle cell protein synthesis.2 TRAINING TO STIMULATE A HIGHER
That said, not all weight-training protocols are as effective at inducing an
increase in anabolic hormone levels— suggesting that the increase in anabolic
AMOUNT OF TESTOSTERONE
hormone from weight training is dependent on factors associated with training RELATIVE TO MACHINES MAKES IT
program variables such as exercise intensity, training volume, as well as the A POTENTIALLY MORE EFFECTIVE
type of training equipment used such as free weights or exercise machines.
While many studies have investigated the influence of such variables as
TRAINING METHOD FOR PACKING ON
training intensity and volume on the anabolic hormone response3-5, only SIZE AND STRENGTH.
recently has the hormonal response to free weights and machine exercise
training been compared6-7, showing a considerable difference between these
two training modalities.
FREE WEIGHTS MORE EFFECTIVELY INCREASE

ANABOLIC HORMONE LEVELS
Because the apparent discrepancy between free weights and machines
on the anabolic hormone response to training had been unexamined, Shaner
et al.6 investigated the effect of a similar free-weight movement (squat) and
machine exercise (leg press) on anabolic hormone response. In this study, 10
young men with weight-training experience completed six sets of 10 repetitions
of squats or leg presses at the same relative intensity one week apart. After
each exercise session, blood samples were analyzed for testosterone, GH and
cortisol concentrations. The results of the study by Shaner et al. showed that
testosterone levels were considerably higher after performing the squat when
compared to the leg press. The authors suggest that this difference may be
due to the greater amount of muscle mass recruited during the squat8 that
has clearly been shown to be an important factor that enhances testosterone
production.9 In addition, while GH concentrations were elevated after the squat
and leg press, the increase was much greater after performing the squat.
Because lactate production has been shown to trigger GH secretion10, the
authors propose that the larger increase in GH from squatting is also likely due
to the greater amount of activated muscle mass, which generates more lactate
and triggers more GH release.
Although this study clearly demonstrated that squatting increased
testosterone and GH levels more effectively than the leg press, cortisol levels
were also increased to a greater degree from squatting. This is an important
finding because cortisol stimulates protein degradation while inhibiting protein
synthesis, ultimately inhibiting muscle hypertrophy.11-12 As a result, the increased

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TESTOSTERONE
level of cortisol induced from free-weight of testosterone relative to machines makes it that could mitigate the positive influence of
squatting may actually mitigate some of the a potentially more effective training method testosterone on muscle hypertrophy. As a
positive impact that squats have on muscle for packing on size and strength— especially result, the periodic use of machine exercises
hypertrophy and strength. when combined with the right nutritional could be employed as an adequate training
supplements that diminish exercise-induced modality to boost muscle growth without
FREE WEIGHTS, MACHINES cortisol production. the chronic elevation of cortisol. On the other
INCREASE MUSCLE SIZE AND There are a few supplements that have hand, an apparently more effective approach
STRENGTH SIMILARLY been shown to be rather effective at thwarting involves consumption of the appropriate
For those trying to gain strength and size, exercise-induced cortisol production. One of nutritional supplements that diminish
free weights are typically the preferred training those being phosphatidylserine, which is a exercise-induced cortisol production during
method over machines. The preference for phospholipid normally found within the cell periods of high-intensity free-weight training,
free weights is based on the well-established membrane where it regulates many different for an enhanced anabolic environment that
fact that free weights activate greater levels cellular signaling cascades. Although the exact triggers superior muscle growth and strength.
of muscle mass, boosting more testosterone mechanism of phosphatidylserine regulation
for enhanced gains in muscle hypertrophy and of cortisol production is unknown, a study by
For most of Michael Rudolph’s career he has
strength. However, as previously mentioned, Starks et al.13 showed that 600 milligrams been engrossed in the exercise world as either
free-weight training has also been shown of phosphatidylserine per day causes a an athlete (he played college football at Hofstra
to increase the muscle-depleting hormone considerable reduction in cortisol production University), personal trainer or as a Research
cortisol. In order to understand the influence Scientist (he earned a B.Sc. in Exercise Science at
Hofstra University and a Ph.D. in Biochemistry and
that greater cortisol levels have on muscle Molecular Biology from Stony Brook University).
growth and strength, a study by Schwanbeck After earning his Ph.D., Michael investigated the
molecular biology of exercise as a fellow at Harvard
et al.7 investigated the comparative influence THE GREATER AMOUNT Medical School and Columbia University for over
of free weights versus machines on muscle
growth and strength as well as the production
OF STRESS AND STRAIN eight years. That research contributed seminally
to understanding the function of the incredibly
of testosterone and cortisol. PUT ON THE BODY FROM important cellular energy sensor AMPK— leading
In this study by Schwanbeck et al., 15 FREE-WEIGHT TRAINING to numerous publications in peer-reviewed journals
including the journal Nature. Michael is currently a
young males and 21 young females with
weight-training experience worked out with
ALSO GENERATES scientist working at the New York Structural Biology
Center doing contract work for the Department of
only free weights or machines, performing AN INCREASE IN THE Defense on a project involving national security.
an entire body workout for eight weeks. CATABOLIC HORMONE
Cortisol and testosterone concentrations References:
CORTISOL THAT 1. Linnamo V, Pakarinen A, et al. Acute hormonal
were assessed, before and after working out, responses to submaximal and maximal heavy resistance
throughout the entire study. Muscle size and COULD MITIGATE THE and explosive exercises in men and women. J Strength
strength were measured at the beginning and POSITIVE INFLUENCE Cond Res 2005;19, 566-571.
2. Schiaffino S and Mammucari C. Regulation of skeletal
the end of the study. OF TESTOSTERONE ON muscle growth by the IGF1-Akt/PKB pathway: insights from
genetic models. Skelet Muscle 2011;1, 4.
The results surprisingly showed that
muscle size and strength increased
MUSCLE HYPERTROPHY. 3. Hakkinen K and Pakarinen A. (1993) Acute hormonal
responses to two different fatiguing heavy-resistance
significantly in both the free weight and protocols in male athletes. J Appl Physiol 1985;74, 882-887.
4. Pullinen T, Mero A, et al. Resistance exercise-induced
machine groups, with no difference between hormonal responses in men, women, and pubescent boys.
each group. In addition, another remarkable Med Sci Sports Exerc 2002;34, 806-813.
5. Schwab R, Johnson GO, et al. Acute effects of different
finding was that the males in the free-weight after exercise, which led to a much better intensities of weight lifting on serum testosterone. Med Sci
group had a large increase in testosterone testosterone to cortisol ratio. Sports Exerc 1993;25, 1381-1385.
of 21.7 percent after training. However, the In a second study by Sharp et al.14, the 6. Shaner AA, Vingren JL, et al. The acute hormonal
response to free weight and machine weight resistance
increase in testosterone also corresponded researchers demonstrated that branched- exercise. J Strength Cond Res 2014;28, 1032-1040.
with a sizable increase in cortisol, resulting chain amino acid (BCAA) supplementation 7. Schwanbeck S. (2008) The Effects of Training with
Free Weights or Machines on Muscle Mass, Strength, and
in a similar ratio of testosterone to cortisol maintained a net anabolic hormonal profile Testosterone and Cortisol Levels. Thesis.
in both male training groups. This ultimately by decreasing cortisol levels while increasing 8. Walker S, Taipale RS, et al. Neuromuscular and
hormonal responses to constant and variable resistance
provided a similar amount of muscle-building testosterone levels following high-intensity loadings. Med Sci Sports Exerc 2011;43, 26-33.
to muscle-depleting hormone in both the free resistance training. Finally, another study done 9. Smilios I, Pilianidis T, et al. Hormonal responses after
weight and exercise machine groups, which by Marsit et al.15 showed a decrease in cortisol various resistance exercise protocols. Med Sci Sports Exerc
2003;35, 644-654.
may explain, to some degree, why there wasn’t levels in a group of elite weightlifters taking 10. Godfrey RJ, Madgwick Z and Whyte G.P. The
a significant difference in strength or muscle an additional gram of vitamin C per day. This exercise-induced growth hormone response in athletes.
Sports Med 2003;33, 599-613.
size between the two groups. study also showed an improved testosterone 11.Fry RW, Morton AR and Keast D. Overtraining in
to cortisol ratio by over 20 percent. athletes. An update. Sports Med 1991;12, 32-65.
12.Fry AC, Kraemer WJ and Ramsey LT. (1998) Pituitary-
NUTRITIONAL SUPPLEMENTS THAT In summary, the use of free weights is the adrenal-gonadal responses to high-intensity resistance
REDUCE CORTISOL more popular method for gaining size and exercise overtraining. J Appl Physiol 1985;85, 2352-2359.
Although the results from the previous strength based on the well-known fact that 13.Starks MA, Starks SL, et al. The effects of
phosphatidylserine on endocrine response to moderate
studies6-7 collectively propose that training it boosts testosterone more effectively than intensity exercise. J Int Soc Sports Nutr 2008;5, 11.
with free weights or machines generates exercise machines. However, the body of 14.Sharp CP and Pearson DR. Amino acid supplements
and recovery from high-intensity resistance training. J
similar gains in muscle mass and strength, scientific evidence suggests that the greater Strength Cond Res 2010;24, 1125-1130.
largely because of a similarly induced amount of stress and strain put on the body 15.Marsit J, Conley M, et al. Effects of Ascorbic Acid on
Serum Cortisol and the Testosterone: Cortisol Ratio in Junior
testosterone to cortisol ratio, the ability of free- from free-weight training also generates an Elite Weightlifters. Journal of Strength and Conditioning
weight training to stimulate a higher amount increase in the catabolic hormone cortisol Research 1998;12, 1519-1533.

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BODYBUILDING science By Michael J. Rudolph, Ph.D.
INSULIN
BODYBUILDER
FRIEND OR FOE?
Insulin is an extremely anabolic hormone that has the ability to drastically increase muscle protein synthesis, enhancing
muscle growth.1 Insulin achieves this muscle-building effect by binding to the insulin receptor and setting off a cascade of
signaling events that eventually activates the enzyme mTOR— which triggers muscle cell protein synthesis, generating
muscle hypertrophy.2,3 Because of this extraordinary capability to build muscle, insulin has become a prominent tool within
the bodybuilder’s arsenal for increasing muscle size. However, while insulin use can help a person bulk up, there are
several adverse effects associated with insulin.
LOSS OF MUSCLE TISSUE

AND STRENGTH
Although insulin may seem like an ideal
muscle-building drug, it does more than
simply increase protein synthesis within
muscle cells. When insulin binds the insulin
receptor, it also regulates carbohydrate
metabolism in the body by causing cells
in the liver, muscle and fat tissue to take
up glucose from the blood and store it as
glycogen. While glucose uptake by muscle
tissue could provide energy for muscle
contraction and be very beneficial for muscle
growth, too much glucose uptake stimulated
by insulin could be very detrimental—
leading to hypoglycemic effects ranging from THE GREATER AMOUNT OF TRIGLYCERIDE STORED IN FAT CELLS IN-
seizures to unconsciousness.4 CREASES BODY FAT— REPRESENTING AN UNDESIRABLE BYPRODUCT
In addition, insulin use without a sufficient OF INSULIN FUNCTION FOR MOST BODYBUILDERS AND ATHLETES.
amount of carbohydrate intake can cause
muscle tissue to break down, leading to loss
of muscle mass. This loss of muscle mass synthesis and the biosynthesis of glycogen POSSIBLE RISK OF CERTAIN
will occur primarily because insulin prevents from glucose— with both processes TYPES OF CANCER
the use of stored fat as an energy source, being sought after by the bodybuilder or In addition to regulating carbohydrate
increasing your body’s preference for glucose weightlifter because these two processes metabolism and protein synthesis, insulin
as an energy source. If you take insulin lead to greater muscle size and greater also stimulates cell division by activating
without sufficient amount of carbohydrate, energy stores for prolonged muscular another signaling pathway known as the
your muscle cells will be unable to use either contraction, respectively. However, insulin mitogen-activating protein kinase (MAPK)
fat or glucose for energy— causing your also promotes the anabolic process of fatty pathway.6 As a consequence of imprecisely
body to obtain energy from an alternate acid biosynthesis and the conversion of these activating this pathway, insulin use could
source. When it can’t access fat and there is fatty acids into triglycerides. Insulin does deleteriously promote excessive cell
no glucose available, your body will begin to this by increasing the genetic expression and division— promoting the progression of
break down muscle tissue into amino acids activity of enzymes that catalyze fatty acid certain types of cancers.
for energy— ultimately causing a loss of and triglyceride production, while inhibiting
muscle tissue and strength. the activity of enzymes that stimulate the DECREASED MUSCLE BUILDING
degradation of fatty acids and triglycerides. Because insulin maintains cellular energy
INCREASED BODY FAT, Regrettably, this greater amount of levels, its action is continuously regulated
DECREASED FAT BURNING triglyceride stored in fat cells increases body by many different feedback mechanisms.
Insulin is known as the most anabolic fat— representing an undesirable byproduct Furthermore, a crucial step during insulin
hormone because it promotes several of insulin function for most bodybuilders and signaling is when insulin binds to the
anabolic processes, such as muscle protein athletes.5 insulin receptor, initiating all signaling

BODYBUILDING science
restore insulin function and restore normal

BECAUSE OF ITS EXTRAORDINARY CAPABILITY TO BUILD MUSCLE,
carbohydrate metabolism— thus providing
INSULIN HAS BECOME A PROMINENT TOOL WITHIN THE
cellular energy and reducing hunger and
BODYBUILDER’S ARSENAL FOR INCREASING MUSCLE SIZE.
overfeeding.
In order to elucidate a potential
events associated with insulin action. So competitively inhibits the enzyme known insulin-sensitizing compound, Kim et al.9
when bodybuilders or athletes take in an as protein tyrosine phosphatase 1B (PTP1B). investigated the influence that chromium
exogenous source of insulin, the insulin Since PTP1B inactivates the insulin receptor, supplementation had on insulin sensitivity.
receptor will most likely be the target of vanadyl sulfate inhibition of PTP1B leads The aim of this study was to examine
negative feedback involving the reduction to the activation of the insulin receptor and the beneficial effects of chromium
in insulin receptor levels on the cell surface, insulin signaling. Moreover, according to supplementation on insulin sensitivity and
and a decreased effectiveness of the insulin a study by Xue et al.8, diabetic mice with body composition. Twenty-five overweight
receptor as a transmitter of insulin function.7 insulin receptor deficiencies had their PTP1B children aged 9 through 12 received either
Although the reduction in insulin receptor protein genetically deleted. These PTP1B 400 micrograms of chromium chloride or
levels caused by exogenous insulin will deletion mutants showed normal insulin placebo in double-blind fashion for six
be hard to overcome, several nutritional signaling, demonstrating that removal of weeks. Subjects who received chromium
supplements may be able to reinvigorate PTP1B activity reestablishes insulin receptor demonstrated greater increases in lean
specific signaling elements within the insulin function that reduces insulin resistance. body mass and lower body fat percentage,
signaling pathway that are turned off from These findings validate PTP1B as a target along with a desirable influence on insulin
too much external insulin. for inhibition by vanadium compounds like sensitivity. These results suggest that
vanadyl sulfate in order to generate insulin short-term chromium supplementation can
REACTIVATING INSULIN’S action. improve insulin sensitivity and conceivably
ANABOLIC PROPERTIES synchronize food consumption with normal
Numerous compounds have been RESTORING NORMAL carbohydrate metabolism— causing satiation
investigated for their ability to bolster insulin CARBOHYDRATE METABOLISM and a leaner, more muscular physique.
signaling. These compounds may provide Injected insulin usually produces
some benefit after insulin signaling has aberrant amounts of insulin within the body,
For most of Michael Rudolph’s career he has been
been weakened or inactivated from too much potentially promoting negative feedback engrossed in the exercise world as either an athlete (he
external insulin. For instance, vanadyl sulfate of the insulin-signaling pathway. This played college football at Hofstra University), personal
is a compound consumed by athletes and reduced insulin signaling produces a lack trainer or as a Research Scientist (he earned a B.Sc. in
bodybuilders to enhance muscular strength of carbohydrate influx into cells where they Exercise Science at Hofstra University and a Ph.D. in
Biochemistry and Molecular Biology from Stony Brook
and development. The biochemical function would be converted into energy. A shortage University). After earning his Ph.D., Michael investigated
of vanadyl sulfate in the human body is not of cellular energy within the brain creates the molecular biology of exercise as a fellow at Harvard
completely understood, yet a great deal of an urge to consume more food, leading to Medical School and Columbia University for over
attention has been paid to this compound overeating and greater depletion of insulin eight years. That research contributed seminally to
understanding the function of the incredibly important
due to its ability to mimic insulin. signaling— something no bodybuilder or cellular energy sensor AMPK— leading to numerous
After ingestion of vanadyl sulfate, vanadyl athlete desires. Consequently, considerable publications in peer-reviewed journals including the
is further oxidized into vanadate— which interest has arisen in compounds that journal Nature. Michael is currently a scientist working
at the New York Structural Biology Center doing contract
work for the Department of Defense on a project
involving national security.
References:
1. Hillier TA, et al. Extreme hyperinsulinemia unmasks
insulin’s effect to stimulate protein synthesis in the human
forearm. Am J Physiol 1998;274(6 Pt 1): p. E1067-74.
2. Guillet C, et al. Impaired anabolic response of muscle
protein synthesis is associated with S6K1 dysregulation in elderly
humans. Faseb J 2004;18(13): p. 1586-7.
3. Biolo G, Declan Fleming RY, et al. Physiologic
hyperinsulinemia stimulates protein synthesis and enhances
transport of selected amino acids in human skeletal muscle. J Clin
Invest 1995;95(2): p. 811-9.
4. Cryer P.E. Hypoglycemia-associated autonomic failure in
diabetes. Am J Physiol Endocrinol Metab 2001;281(6): p. E1115-21.
5. Saltiel AR and Kahn CR. Insulin signaling and the regulation
of glucose and lipid metabolism. Nature 2001; 414(6865): p. 799-
806.
6. Kayali AG, Austin DA, et al. Stimulation of MAPK cascades
by insulin and osmotic shock: lack of an involvement of p38
mitogen-activated protein kinase in glucose transport in 3T3-L1
adipocytes. Diabetes 2000;49(11): p. 1783-93.
7. Gavin JR, 3rd, et al. Insulin-dependent regulation of insulin
receptor concentrations: a direct demonstration in cell culture.
Proc Natl Acad Sci U S A 1974;71(1): p. 84-8.
8. Xue B, et al. Protein-tyrosine phosphatase 1B deficiency
reduces insulin resistance and the diabetic phenotype in mice
with polygenic insulin resistance. J Biol Chem 2007;282(33): p.
23829-40.
9. Kim CW, et al. Effects of short-term chromium
supplementation on insulin sensitivity and body composition in
overweight children: randomized, double-blind, placebo-controlled
study. J Nutr Biochem 2010;22(11): p. 1030-4.

SPORTS SUPPLEMENT review By Team MD
HI-TECH PHARMACEUTICALS
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TRAINING CAMP
Roelly
WINKLAAR
A TALE OF TWO TRICEPS, ONE RIPPED
Hey Roelly, I’m a huge fan and I think you have the most
genetically gifted body in the sport today! I had a question
about triceps because yours are so ripped. My left
triceps is the same size as my right, but it hardly has any
definition compared to my right arm. What would be the
best way to fix this problem? I would be very appreciative
of your suggestions. Thank you!
That’s a strange problem, but I don’t think it’s so unusual.
You see it many times when a guy has much better striations
in one quad than the other. I really think a lot of it has to do
with how often you flex that limb. My best suggestion is
to try flexing only your left triceps every day for maybe 20
reps, holding the contraction for a few seconds each time.
Also, when you train it, make sure you are making an effort
to squeeze that triceps. I can’t guarantee it will work, but it
couldn’t hurt! One good thing if you compete is that no one
will ever really notice. You only hit one triceps in the side
triceps shot, and usually you are allowed to do your better
side anyway.
“FOR THE LEGS YOU ALSO WANT TO DO SETS

IN THE 10-20 REP RANGE, AND ON SOME-
THING LIKE THE LEG PRESS IT IS A GOOD
SHOCK TO SOMETIMES DO AS MANY AS
50 REPS IN A SET. KEEP THOSE MUSCLES
GUESSING AND FORCE THEM TO ADAPT AND
GROW.” –ROELLY WINKLAAR
THE PERFECT CONTEST DIET?
I’m about eight weeks out from my show. I’m taking in
3,000 calories with a ratio of 50 percent protein, 40 percent
carbs and 10 percent fat. It looks like this: 400 grams of
protein, 300 grams of carbs and 30 grams of fat. Does this
look right to you? I weigh 210 pounds, I’m 9 percent body
fat and 5’11”.
BEST REPS FOR GROWTH AND LEG MASS Since I have no picture of you, I cannot say if this is the
I’m starting my bulk soon. I used to do my sets with reps of 12-10-8-6 in perfect diet for you. Even a simple photo would not really
the past years when I bulked, but I need better results and improvements be sufficient; I would need to know more about your history.
this time. What rep range do you usually use for bulking, and do you have Did you used to be overweight, or underweight? Are you
any tips for bigger hamstrings and overall leg mass? I would really like very sensitive to carbs? How old are you? Are you training
some help from you. naturally or enhanced? Do you train with high or low volume?
I am a person who believes in 6-10 reps for growth, but with much change Do you have a physical job, or is it sedentary? How much
in training. From workout to workout, we change the exercises we do and cardio are you doing, and at what intensity? Have you eaten
the order we do them in. You can also use techniques like forced reps and like this before for a contest, and how were your results?
drop sets. For the hamstrings, I think you should do both deadlifts and As you can see, there are so many factors that can have
stiff-leg deadlifts. Deep squats, hack squats and leg presses can’t be beat, an impact on your caloric totals and macronutrients that just
either. You can also add leg curls and leg extensions, but it’s the compound telling me your height, weight and age is not nearly enough
movements that you need to work the hardest on because they are the most for me to give you any good answer. And even then, with
productive in the long run. any diet plan, you need to watch how it works and make
Now I said 6-10 reps are good, but for the legs you also want to do sets adjustments based on that as the weeks go by. Calories
in the 10-20 rep range, and on something like the leg press it is a good shock change, macro ratios will change, and often the foods will
to sometimes do as many change too as the show gets closer. A big misconception is
as 50 reps in a set. Keep ifbbroellywinklaar.com
JASON BREEZE
that there is a “contest diet” that you can follow the whole
those muscles guessing Facebook: IFBB Official Roelly Winklaar Fan Page time and it will work perfectly as is, with no changes or
and force them to adapt Instagram: roellywinklaar adjustments. In all my years and with all the athletes I have
and grow. Twitter @RoellyWinklaar worked with, I still haven’t seen a magic diet like that.

[ BUSTED!] LEGAL Q&A BY RICK COLLINS,
OLLINS, J.D., cscs
HAS SOCIAL MEDIA

RUINED BODYBUILDING?
Q: HAVE PLATFORMS LIKE FACEBOOK, INSTAGRAM AND YOUTUBE
POPULARIZED BODYBUILDING OR RUINED IT?
The social media revolution has arsenal. Training partners spend less time people waiting to speak to a young man who
A: transformed the world, for both bet-
ter and worse. People of different
countries, cultures and languages are more
spotting and more time filming. Hours are
dedicated in the quest for the “perfect gym
selfie.” I recently watched a gym newbie
could not have had more than a 16-inch biceps.
He had never competed in a show, nor would
he have done well in one. He was a fitness
interconnected than ever before. For those waste two machines and 10 minutes carefully “YouTuber” who had achieved celebrity simply
with a passion for bodybuilding, social media positioning her phone to film herself doing by posting pictures and video of the ordinary
allows for the exchange of informa- unimpressive lat pulldowns from behind. things he did every day. Yet there he was, with
tion and communication of ideas I’m sure it’s uploaded somewhere on a sweet sponsorship deal and a line of fans.
to a level unimagined just a few YouTube. Both the IFBB pro and I shook our heads.
decades ago. Fans of the sport IFBB pros generally see social In the end, social media is what you make
can follow the daily routines of media as a mixed bag. In of it. Its value lies in what you post and in
their favorite IFBB pros and NPC “Generation Iron 2,” director what you look at. There’s good information
elites without leaving their Vlad Yudin’s documentary out there. There’s inspiration. But an endless
homes, and get competition sequel released this parade of identical bathroom mirror “progress”
results instantaneously. year, Shawn Ray selfies gets pretty tiring to look at. For years,
They can watch live observes, “You don’t I’ve used my Facebook and Twitter accounts
streaming Olympia have to be a hall of @RickCollinsEsq to spread useful information
and Arnold contest fame bodybuilder and educate both the legal community and
video from hundreds to have a million the bodybuilding community. I post breaking
of different cellphone followers these research findings on anabolic steroids
angles throughout the days.” Shawn’s spot and sports nutrition, legal developments
venue. Everyone with a on— outrageous such as new laws or international anti-
social media platform and antics or other steroid operations, sports doping scandal
a smartphone becomes a marketing techniques announcements, as well as various odds
journalist, uploading pictures, can catapult mediocre and ends I find interesting, surprising or
live video and offering individual physiques to Instagram funny. I recently caved in and launched an
commentary on contests, events, diet celebrity status. “Some guy can Instagram account, also @RickCollinsEsq. I’ve
and training to a worldwide bodybuilding have nice abs and he posts pictures even uploaded a (very) few videos of my own
community. of them,” IFBB great Kevin Levrone told Team workouts, so feel free to check me out online.
Facebook, Instagram and YouTube have MD.1 “He might have no training or nutritional Lastly, speaking of cyberspace, you can
allowed aspiring amateurs, who likely certifications or any real knowledge, he’s now go to MuscularDevelopment.com to
would never have earned a pro card, to never competed, yet he can have 200-400,000 read past editions of this column.2 I’ve been a
“brand” themselves, attract followers and followers and advertise he’s available for writer for the print magazine for 15 years, but
ultimately score sponsorships from apparel ‘meal plans’ and coaching services.” now you can check out past columns online
and supplement companies. There are I spent some time talking to a newly and see how various issues have evolved
opportunities for success that have never minted IFBB pro on the expo floor of the over time. Columns are uploaded on a regular
existed before. The rise to fame can be recent Olympia 2017. He’s a guy I’ve known for basis, so stop by often!
meteoric. Social media platforms make many years, a man who paid his dues in the
celebrity seem attainable for everyone. amateur ranks, looks great and has a wealth References:
Gyms are also different today due to of knowledge. However, he had a short line 1. http://www.musculardevelopment.com/
social media. Smartphones have become of fans waiting to snap a picture with him, news/bodybuilding-news/14794-social-media-
an indispensable piece of the daily training while across the aisle there was a line of 100 bodybuilding-kevin-shawn-dorian-have-their-
say.html#.WcFBQ8iGNPY
2. http://www.musculardevelopment.com/
There’s good information out there. There’s inspiration. articles/chemical-enhancement.html
Rick Collins, JD, CSCS [www.rickcollins.com] is the lawyer
GETTY IMAGES
But an endless parade of identical bathroom mirror that members of the bodybuilding community and nutritional
supplement industry turn to when they need legal help or
“progress” selfies gets pretty tiring to look at. representation. [© Rick Collins, 2017. All rights reserved. For
informational purposes only, not to be construed as legal or
medical advice.]

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VOLUME 54, NUMBER 12 • MUSCULAR DEVELOPMENT • DECEMBER 2017

THE GOLDEN ERA

8 MD musculardevelopment.com December 2017

SENIOR WRITER RON HARRIS

December 2017 musculardevelopment.com MD 9

100 THE TOP 10 STORIES OF 2017

106 CLASSIC SENSATION

110 MAJOR DISTRACTION: ANGELICA TEIXEIRA

12 MD musculardevelopment.com December 2017

56 MOVERS & SHAKERS Mark Glazier Kicks

62 NUTRITION PERFORMANCE Boost

58 FAT ATTACK Lose Fat and Boost Your

20 HOW I SEE IT 71 ALLMAX® IMPACT™ IGNITER

TRAINING 74 GNC’S BEYOND RAW® ANABOLIC

HEALTH & PERFORMANCE

76 MUSCLE GROWTH UPDATE

122 BODYBUILDING SCIENCE Insulin:

December 2017 musculardevelopment.com MD 13

BIG RON With Big Ronnie

adjustments to my cardio and diet. Instead of two hours of cardio

14 MD musculardevelopment.com December 2017

THE WIN I NEVER EXPECTED

THE BEST DAY OF MY LIFE

December 2017 musculardevelopment.com MD 15

18 MD musculardevelopment.com December 2017

The Bubble Gut Dilemma

inch waist. At my heaviest contest weight, 257 Instagram: KEVINLEVRONE

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ARE YOU READY FOR A

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3 EXPLOSIVE ENERGY & ULTIMATE NEUROSENSORY

The INCREDIBLE LOU Legacy Talk With Lou Ferrigno

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BILL PEARL was my chance. But instead of

December 2017 musculardevelopment.com MD 25

26 MD musculardevelopment.com December 2017

BURN MORE FAT

Even ONE NIGHT OF BAD SLEEP Impairs Recovery

28 MD musculardevelopment.com December 2017

THE BUBBLE GUT

I’ve decided that today would be a good day for a

30 MD musculardevelopment.com December 2017

By Steve Blechman and Thomas Fahey, Ed.D.

Dopamine Increases Calorie Loss

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