Muscle Amp Performance 4 2009

REACH YOUR PEAK IN ONE WEEK LEAN OUT AND LOOK YOUR VERY BEST 
DECEMBER 2009 - muscleandperformancemag.com

WHAT TO EAT,
INSTANT
WHAT TO TAKE
GAIN MASS
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P. 36
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CONTENTS 12.09 DECEMBER 2009 VOL. 1 NO. 4
FEATURES
22 COVER STORY
MAXIMIZE YOUR ENERGY
Try any of these 10 proven supplement ingredients to help amp
up your energy levels for a workout, an athletic competition or to
just power through your day. • By Matthew G. Kadey, MSc., R.D.
28 NUTRITION & SUPPLEMENTS

ONE WEEK TO PEAK
62 Do you have a people-packed, photo-friendly milestone seven
days away? Use this turbocharged program to lean out and look
your very best. • By Steve Mazzucchi
36 NUTRITION & SUPPLEMENTS

THE PERFECT MASS-GAIN DAY
Use this daylong guide that tells you what to eat and supplement
with — and when — to build a better, bigger physique in the
course of a few months. • By Jordana Brown
46 PROFILE
LESSONS OF AN ALL-NIGHT RUNNER
28 18 Over the past 17 years, ultramarathoner Dean Karnazes has
covered thousands of miles, inspired millions of fans, and stayed
fantastically fit through the simple act of putting one foot in front
of the other. Here’s what he’s learned. • By Steve Mazzucchi
DEPARTMENTS
10 EDITOR’S LETTER
13 THE BODY SHOPPE
TRAINING p. 14
NUTRITION & SUPPLEMENTS p. 16
HEALTH p. 18
GIFT GUIDE p. 20
54 TEAR OUT & GO WORKOUT: Delts
56 TEAR OUT & GO DIET: Healthy Mass Gain
58 TOP SHOPPE
62 SUPPLEMENT IN FOCUS: Whey Protein
64 BRAND SPOTLIGHT: BSN
22 66 5 WAYS TO … Maximize Your Deadlift Totals
DISCLAIMER: MUSCLE & PERFORMANCE is an Active Interest Media publication. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness
of either the products and services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the
manufacture, sale or use of such products and services and the application of the exercises discussed or illustrated in this magazine. The purchase or use of some of the products, services or techniques advertised
or discussed in this magazine may be illegal in some areas of the United States or other countries. Therefore, you should check federal, state and local laws prior to your purchase or use of these products, services
or techniques. The publisher makes no representation or warranty concerning the legality of the purchase or use of these products, services and techniques in the United States or elsewhere. Because of the
nature of some of the products, services and techniques advertised or discussed in this magazine, you should consult a physician before using these products or services or applying these exercise techniques.
08 / MUSCLE & PERFORMANCE . DECEMBER 2009 WWW.MUSCLEANDPERFORMANCEMAG.COM
02-TOC.indd 8 11/3/09 11:28 PM

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patients) had an increase of 40ng/ml... Ann Intern Med. 1974 Apr;80(4):464-9
[2] Greenspan, S. et al (1991) “Dopaminergic regulation of gonadotropin and thyrotropin hormone secretion is
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© 2009 USPlabs, DECEMBER 2009 . MUSCLE & PERFORMANCE / 09
llc. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Individual results may vary. Information in this ad should not be used as an indication or prediction of
your individual results. All examples are for illustration purposes only. Regular exercise and proper nutrition are essential for achieving your goals. Individuals used products mentioned along with their individual exercise, nutrition and supplement protocol.
02-TOC.indd 9 11/3/09 11:28 PM

Editor’s Letter
December 2009 Vol. 1 No. 4
PUBLISHER
Cheryl Angelheart
EDITOR IN CHIEF
Michael Berg, NSCA-CPT
B uilding a strong body isn’t just
an endeavor for the young. If you’re
my hormone levels, prevent injury
in my athletic endeavors and avoid
ART DIRECTION & DESIgN
thinking you’re too old, too sore or degenerative diseases. So far, I’m
Kobranto Creative Studio
too tired to make a difference in doing OK, but I would like to improve
ADVERTISINg SALES MANAgER your health and vitality by starting my running speed a bit. My goal is
Donna Diamond a weightlifting and cardio program, to qualify for the Boston Marathon,
ADVERTISINg ACCOUNT MANAgER it’s time you met two of our readers, even if it takes me until I’m 85.”
Diva Kakonde Joe De Polo of California and Frank Frank, meanwhile, commented
COPY EDITOR Clanton of Hawaii. Joe focuses on en- after taking a look at our September
Jeannine Santiago durance training, and Frank concen- 2009 issue. He writes: “Your routine
trates on building his physique. Both on shoulders and the accompany-
EDITORIAL CONTRIBUTORS are enjoying active lifestyles into ing pictures (September, Page 44) is
Karen Ansel, Jordana Brown, Jon Finkel, their sixth and seventh decades. what I have been looking for. I go to
Linda Formichelli, Matthew G. Kadey, Joe writes: “Thanks for the new Borders bookstore and look at the
Steve Mazzucchi, Edward Pollard,
magazine, Muscle & Performance. I’ve section on bodybuilding for informa-
Kimberly J. Retzlaff, Carey Rossi, Jill
Schildhouse, Eric Velazquez been a Vitamin Shoppe customer for tion, but it is very confusing. As I
nearly 30 years and read as much as I was reading Muscle & Performance, I
PHOTO AND ART CONTRIBUTORS can on nutrition and fitness. To date, noticed it was different, better than
Peter Lueders, Robert Reiff, Mark Cote most of the material I’ve found at The the others. Basically, the routines
Vitamin Shoppe counter has been on (featured) are close to what I am
FEATURED CONTRIBUTORS building maximum muscle or losing doing now. I just need to fine-tune a
Models: Greg Plitt, Mindi Smith, Eric maximum weight. The title of your little and I am sure I can get a little
Weldon. Location: Burbank Athletic Club
new magazine gives me hope that bigger. I am 73 and started lifting at
you will deliver more information age 66. The last three years, I have
MUSCLE & PERFORMANCE on performance. participated in 10 shows and win
24900 Anza Dr., Unit E, “I’m 65 years old and have been trophies just by showing up.”
Valencia, CA 91355 lifting weights and running for There are good lessons in these
Toll Free: (800) 423-2874; almost 40 years. I don’t win the letters whether you’re 15, 35 or
in CA (661) 257-4066 races that I enter and I don’t win any 75: Engaging in physical activity
muscle-building contests, but I do can improve your life and lead to
receive the praise of my relatives and achievements that you can be proud
friends on the physical condition that of. At Muscle & Performance, we’ll be
I’ve maintained over the years. I’m 6 cheering when Joe crosses that
feet tall and have weighed within 5 finish line in Boston and every time
Efrem Zimbalist III pounds of 160 pounds, plus or minus, Frank hoists another trophy at a
Chairman & CEO since I was 30 years old. I lift three bodybuilding contest. You know
Andrew W. Clurman days per week (not heavy) and run their goals: Now it’s time for all of
group Publisher & COO three days per week (not too fast) us to take aim, too. What’s your next
Brian J. Sellstrom and watch what I eat, although I’m fitness milestone?
Senior Vice President & CFO no saint (a beer and pizza sometimes
Patricia B. Fox creeps into my dinner).
Senior Vice President “I spend several thousand dol-
Susan McNamee lars a year at The Vitamin Shoppe
VP/group Publisher, and am always on the lookout for
Custom Publishing scientifically proven improvements
in nutrition and conditioning. My
Muscle & Performance is printed monthly in the
U.S.A. © 2009 by Active Interest Media, Inc. All one variable that I can’t control is my
rights reserved. Reproduction in whole or in part age. I look for supplements that will Michael Berg
without permission is strictly prohibited. The in-
formation in Muscle & Performance is for educa- help me delay the inevitable slide of Editor in Chief
tional purposes only. It’s not intended to replace
the advice or attention of health care profession-
als. Consult your physician before making changes
in your diet, supplement and/or exercise program.
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12.09 // the body shoppe
THE ATHlETE’s
winning EdgE
W ant to supplement your efforts in
the gym and on the field of play? You
may want to start with beta-alanine,
a powerhouse of a supplement that
has been shown to improve strength,
anaerobic endurance, body composi-
tion and anaerobic power.
Adams State College (Alamosa,
Colo.) researchers presented a study
at the 2009 International Society of
Sports Nutrition Conference in New
Orleans in which they had 22 college
wrestlers and 15 football players con-
sume either 4 grams per day of beta-
alanine or a placebo for eight weeks.
Before and after the study, the subjects
were timed on a flexed arm hang and
a 300-yard shuttle run — they also
had their body composition and blood
lactate accumulation measured. Over
the course of eight weeks, the athletes
trained five days per week, doing
cardio and weight workouts.
So what happened? Those taking
beta-alanine did better on the tests
than those who took the placebo, with
the greatest improvements in perfor-
mance and lean-mass gains occurring
among the football players. Among
the wrestlers, the supplement group
gained an average of 1.1 pounds of
lean mass, while the placebo group
lost nearly a pound. Among the
gridiron gang, the supplement group
gained 2.1 pounds, while the non-
supplementing group only gained 1.1
pounds over the same period.
Based on studies like this, it ap-
pears that beta-alanine supplementa-
tion has the ability to augment perfor-
mance and stimulate lean-mass gains
in a short amount of time. For more
on this critical amino acid, look for
our full feature in the January issue.
— Carey Rossi
training: pagE 14 > nutrition & supplements: page 16 > health: page 18 > gift guide: page 20
WWW.MUSCLEANDPERFORMANCEMAG.COM DECEMBER 2009 . MUSCLE & PERFORMANCE / 13
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THE BODY SHOPPE TRAINING edited by carey rossi
[ TargeT PracTice ]
BACk tO ABS
>> Target two body parts at once with
this combination abdominal and lat move
by Laura Mak, M.S., a trainer and fitness
expert based in Marina del rey, calif.
Mak recommends performing this exer-
cise either in the middle or at the end of
your workout. “Because you’re holding
the weight and stretching significantly, i
would not do this until the body is warm
and ready to lengthen and strengthen,”
she says.
Pullover Into Crunch Combination

MOTION 1: Keeping your arms straight,
START: Lie on a flat bench so that your slowly lower the dumbbell back toward the
upper and lower back, head and neck are
top of your head, feeling a good stretch in
supported. Your feet should be flat on the
your chest. Pause, then forcefully reverse
floor. Hold a dumbbell with your arms ex-
direction with the dumbbell, squeezing your
tended above your chest.
chest at the top.
MOTION 2: Keeping the dumbbell

above your chest, contract your abs
raising the dumbbell toward the ceil-
ing. Pause, then slowly lower to the
start position and repeat.
[ STrengTH TeST ]
65 yards
HOP tO MUSCULAR LEgS

>> You want your hams and quads to be symmetrical and balanced, not
to mention able to stabilize your joints and absorb the forces of a solid
leg workout. You can test that balance with single-leg hops, says austra-
lian and new Zealand researchers in the July 2009 issue of The Journal of
Strength and Conditioning Research.
To do it, place a yardstick on the floor. Stand on your right leg at one
end of the stick and bound toward the other end. repeat the action with
the left leg. Do the test three times and compare your best hops with the
table below. One side will probably perform better than the other, but
there shouldn’t be more than a 10 percent difference between legs.
The distance of the longest field goal in the
POOr Fair average verY gOOD exceLLenT NFL, made by Denver Broncos place-kicker
1 foot 1.5 feet 2 feet 2.5 feet 3 or more feet Ola Kimrin in a preseason game against the
Seattle Seahawks on Aug. 25, 2002.
[ TrY THiS ]
BENCH MORE
>> researchers at Southwest Minnesota State University reported in the
May 2009 issue of The Journal of Strength and Conditioning Research that
using elastic bands in addition to weight may increase your one-rep max
for the bench press. Here’s how you can try it yourself. Tie each end of
an elastic band around a barbell (outside of where you’d have your hands
while benching) and lie faceup on the bench, slipping the band under your
back, underneath your armpits. Lift the bar from the supports and perform
the bench press as usual, being sure to have a spotter on hand throughout.
05-BS-Training.indd 14 11/3/09 11:29 PM

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THE BODY SHOPPE nutrition & supplements edited by carey rossi
[ The LisT ]
Why yOU NEEd OMEgA-3S
>> if you haven’t added at least 1,000 milligrams of
omega-3 fatty acids to your daily supplement regi-
men yet, here are five reasons to start.
1. inflammatory markers dropped significantly
when athletic subjects took 2,224 milligrams of ePA
(eicosapentaenoic acid) and 2,208 milligrams of
DhA (docosahexaenoic acid), according to a study
presented by the University of Memphis researchers
at the 2009 international society of sports Nutrition
Conference in New Orleans.
2. Taking at least 500 milligrams daily of ePA plus
DhA can have heart health benefits, according to a
review published in the Journal of the American Col-
lege of Cardiology.
3. Researchers from the National eye institute in
Bethesda, Md., found that a diet rich in omega-3 fatty
acids could retard the progression of lesions in age-
related macular degeneration in mice. The fatty acids
were also associated with an improvement in some
lesions, according to their report in The American
Journal of Pathology.
4. New findings reported in the British Journal of
Nutrition indicate that overweight and obese people
[ OUT Of The LAB ]
have blood levels of omega-3 fatty acids almost 1 per-
dRiNk tO FAt LOSS cent lower than people with a healthy weight.
5. iranian researchers report in Clinical Nutrition
>> Burning calories could be as simple as choosing your that infertile men have lower levels of omega-3 fatty
beverage wisely. Researchers at florida Atlantic Uni- acids in their sperm than fertile men.
versity (Boca Raton) studied the effect of consuming a
caffeine-enhanced sports drink had on active women
(specifically VPX’s Redline Princess ready-to-drink for-
mula). They reported at the 2009 international society of
sports Nutrition Conference in New Orleans that subjects
who consumed 240 milliliters of Redline after fasting ex-
perienced a greater resting energy expediture (calories
burned at rest) for up to three hours afterward than their
placebo-taking counterparts. how can you put this study
to work for you? if you want to lose extra pounds, con-
sider drinking caffeine first thing in the morning. Your
a.m. pickup could keep you burning calories all morning.
[ sTACk iT ] DOUBLE POINTS IN DECEMBER

tASty PROtEiN Mix >> Members of The Vitamin Shoppe Healthy Awards
Club will earn double points on more than 1,000 prod-
ucts this December, including The Vitamin Shoppe brand,
>> if you find casein hydrolysate a bit bitter tasting, look BodyTech, M.D. Select, VS Organics, BodyCare and
for a powder that also has a combination of soy protein VSB Basics. Earn enough points during the year and
isolate and pectin. According to findings published in Food you’ll qualify for a Healthy Awards certificate, redeemable
Research International, this formulation may mask any bit- toward a single purchase from The Vitamin Shoppe. (The
terness and could improve each ingredient’s benefits. The more points you have, the higher the value of your credit.)
casein hydrolysate is a superior protein source, while pec- If you’re not a member yet, don’t worry — sign-up is
tin is a soluble fiber and soy protein has a high amount of easy (and free), and you start accumulating points from
phytochemicals, giving the combo a one-two-three punch. your very first purchase. Stop by your nearest location for
all the details.
06-BS-Nutri.indd 16 11/3/09 11:29 PM

Page18-
WWW.MUSCLEANDPERFORMANCEMAG.COM SEPTEMBER 2009 . MUSCLE & PERFORMANCE / 23
06-BS-Nutri.indd 17 11/3/09 11:29 PM

Page18-23.indd 23 8/6/09 11:14 AM
THE BODY SHOPPE HEALTH edited by carey rossi
[ Stack It ]
Tis The season for relief 
>> When it comes to the holidays, stress, lack of sleep and depression are all con-
cerns for your well-being. Use this table to find the herbal remedy that helps you
stay in prime physical and emotional shape this month.
IngredIent What It does Where to fInd It

Melatonin Regulates sleep/wake cycle; re- The Vitamin Shoppe
duces time it takes to fall asleep Melatonin; Natrol
and supports better sleep quality Melatonin
and longer sleep.
Valerian root Relaxes the nervous system; re- Nelsons Sleep Aid;
duces time it takes to fall asleep BHI Calming
and helps you stay asleep.
humulus lupulus Promotes relaxation; reduces Calms Forte; BHI
sleep disturbance; reduces anxi- Calming
ety and depression.
german chamomile Calms nervous system; reduces Calms Forte, Chamo-
(Matricaria recutita) tension, anxiety and other mood mile by Alvita
disturbances.
Passion flower Promotes relaxation; reduces Calms Forte, Nelsons
(Passiflora incarnata) tension, anxiety, irritability and Sleep Aid
other mood disturbances.
5-htP Helps the body produce sero- The Vitamin Shoppe
(5-hydroxytryptophan) tonin to promote healthy mood, 5-HTP with B-6
regular sleep and appetite.
[ DISeaSe PreventIon ]
flex Your flaxseed Power
>> Flaxseed may be the next “power food” in
health circles, according to University of texas
MD anderson cancer center researchers, who
found that daily consumption may reduce the
risk of prostate cancer. “cancer cells migrate
by attaching onto other cells. the omega-3
fatty acids found in flaxseed keep cells from
binding together and attaching to blood
vessels,” says Wendy Demark-Wahnefried,
Ph.D., r.D., professor of behavioral science and
lead researcher of the December 2008 cancer
epidemiology, Biomarkers & Prevention study.
to reap the health benefits, you can either take
a flaxseed supplement or sprinkle a tablespoon
of ground flaxseeds or flaxseed oil into your
protein shake, yogurt or oatmeal.
07-BS-Health.indd 18 11/3/09 11:30 PM

,
the world’s finest supplements
07-BS-Health.indd 19 11/3/09 11:30 PM

THE BODY SHOPPE Gift Guide edited by carey rossi
SUPPLEMENT YOUR STOCKING

GIVE THE FITNESS ENTHUSIAST ON YOUR LIST THESE GOTTA-HAVE-IT GYM ACCESSORIES (OR ASK FOR THEM YOURSELF).
VORTEX HYDRATOR CUP

FLEXFIT GLOVES
The BodyTech Vortex

Hydrator is a versatile
cup that makes a great
stocking stuffer. With
a sleek three-in-one
design, it’s a traditional
shaker cup, water bottle
or a flavored drink con-
tainer. There is a remov- Attention germ-o-phobes: With a pair of Harbinger’s
able ice wand that keeps FlexFit Anti-Microbial Gloves, you can more easily navi-
fluid cold and a custom- gate the weight room. These gloves reduce odor and
designed agitator that help eliminate bacterial growth, and they are made with
can blend protein pow- 100 percent machine-washable and dryable leather —
ders into a smooth shake. not to mention the TechGel Comfort Pads that mold to
your hands, protecting them during training, while the
adjustable wrist closure insures a snug, comfortable fit.
SPEED ROPE
BIG GRIP LIFTING STRAPS
Harbinger’s Big Grip “No-Slip”

Weightlifting Straps are made
from heavy-duty nylon and
DuraGrip rubber for added
You can burn up to 20 calories per minute strength. Neotek Wrist Pads
jumping rope. That’s a great reason to cushion the wrist during heavy
give your favorite fitness junkie the Har- lifting, while the DuraGrip rub-
binger Speed Rope. Easy to adjust to any ber strips grab the bar for a
height — short or tall — this dual-corded no-slip grip when lifting. One
PVC rope can be used by anyone looking of the best features is that its
ling for a powerful cardio workout. 21.5-inch strap allows you to
wrap the bar several times for
added stability.
ADJUSTABLE GRIP
Give the gift of impressive grip strength with Har-

binger’s Adjustable Grip. A powerful, adjustable
training tool to ramp up your grip and build your
arm muscles, it has three rubber interchangeable
weight-resistance caps that provide three weight
increments: 30, 40 and 50 pounds.
08-BS-GiftGuide.indd 20 11/3/09 11:30 PM

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MRI is the company that forges sports nutrition supplements with the power of SCIENCE. Simply put, the
MRI Performance line of world-class products are engineered to deliver results through product INNOVATION.
We’ve taken the guesswork out of supplementation. When you select a product from MRI, you can expect
maximum return on your investment. No “trial and error:” Just pure PERFORMANCE.†
VISIT US ONLINE AT : www.MRI-Performance.com
© 2009 Medical Research Institute. †These statements have not been evaluated by the Food and Drug Administration. This product is not
WWW.MUSCLEANDPERFORMANCEMAG.COM DECEMBER 2009 . MUSCLE
intended to diagnose, treat, cure & PERFORMANCE / 21
or prevent any disease.
08-BS-GiftGuide.indd 21 11/3/09 11:30 PM

MAXIMIZE YOUR ENERGY ENERGY
SU PP LE ME NT ING RE DIENTS TO AMP UP YOUR
OVEN GRIND.
E YO UR SE LF A BO OS T! LOOK TO THESE 10 PR ON OR TO JU ST PO WE R THROUGH THE DAILY
GIV ITI
T, AN ATHLETIC COMPET
LEVELS FOR A WORKOU
By Matthew G. Kadey, MSc., R.D. - Photos by Peter Lueders
I
f you often feel sluggish, you’re not alone. Whether it’s because of the stress of a traf�ic-
clogged commute, the aftermath of a restless night of tossing and turning or even a diet
that’s come off the rails, many people battle lagging energy levels all too often.
Of course, lifestyle changes are in order �irst and foremost — reducing stress, eating
right, exercising regularly and getting enough sleep are paramount to your long-term
health and vitality. But as part of that equation, supplements can help with a short-term
bump, allowing you to vigorously power through anything from a workout to a late-after-
noon business meeting. The following 10 ingredients, available by themselves or in vari-
ous formulations at The Vitamin Shoppe, can lead the way to more energy now. >>
09-Feat01-Energy MB.indd 22 11/3/09 11:30 PM


once or twice daily. As an ergogenic aid,
try 1.5 milligrams per pound of body-
weight one hour before your activity.
If you are pregnant or nursing or have
heart disease, diabetes or any anxiety
disorders, speak with your physician
before taking caffeine supplements.
2. Green-tea extraCt, derived

from the dried leaves of the Camellia
sinensis shrub, has some natural-oc-
curring caffeine to pep you up. There’s
also a healthy dose of epigallocatechin
gallate (EGCG), “a compound that has
been shown to increase 24-hour en-
ergy expenditure and stimulate fat
burning by inhibiting the breakdown of
norepinephrine, the neurotransmitter
involved in regulating metabolic rate
and fat metabolism,” says Dr. Ronald
Hoffman, M.D., director of the Hoffman
Center and a medical adviser to The Vi-
tamin Shoppe. The fat-burning boost is
likely why several studies have found
that green-tea extract can delay exer-
cise fatigue and reduce abdominal fat.
EGCG is also a very potent antioxidant,
which helps combat various diseases
such as heart disease, cancer, diabetes
and Alzheimer’s, to name a few.
Dose: Take 250 to 500 milligrams of
green-tea extract two to three times
daily, preferably with meals.
3. Carnitine is a natural compound

1. Caffeine, a central nervous sys- that’s vital for helping fatty acids enter
tem stimulant, can improve alertness, the energy-producing center of cells
feelings of pleasure, memory, attention (called the mitochondria) found in the
span and hand-eye coordination while brain, heart and muscle tissue. There,
helping diminish fatigue in the short they are oxidized to provide these cells
term. “As a performance enhancer, caf- the energy required for various tasks,
feine will decrease a person’s perceived including exercise. If you’re prone to
level of exertion, thereby allowing one copious amounts of physical exertion,
to exercise harder for longer,” says Dr. it’s a good idea to keep your carnitine
Jason Barker, N.D., who counsels ath- stores replete.
letes at Rocky Mountain Natural Medi- Dose: Take 500 to 1,000 milligrams
cine in Denver. His stance is buttressed about 30 minutes before you exercise.
by several studies concluding that
consuming caffeine before or during 4. Guarana (pronounced gwa-ra-
exercise can prolong time to exhaus- NAH) is a plant native to the Amazon
tion. “Caffeine does not contribute to forest in South America. As a supple-
dehydration as previously thought, es- ment, it can perk you up because the
pecially in habitual users,” Barker adds. seeds of the bright-red fruit of the
Dose: Take about 200 milligrams guarana plant contain more caffeine


(4 percent to 8 percent) than coffee major energy source and drives many 7. royal jelly is a gelatinous se-
beans (1 percent to 2.5 percent). Plus, biological processes, including diges- cretion from the glands of the heads of
they supply the alkaloids theophyl- tion, muscle contraction during exer- worker bees, which serves as the sole
line and theobromine, which also have cise and muscular protein production. food for the queen bee. High in protein
stimulatory effects. To date, much less Considering its role in energy me- and B vitamins involved in energy me-
research has been conducted on gua- tabolism, it’s not surprising some stud- tabolism, an animal study published in
rana than coffee, but initial reports are ies have found that supplementing with the Journal of Nutritional Science and
that it can improve alertness and mem- coenzyme Q10 may increase time to Vitaminology found that royal-jelly sup-
ory, boost mood and metabolic rate, exhaustion during exercise. Coenzyme plementation delayed fatigue during
fight mental fatigue and may elevate fat Q10, which supplementally you may intense exercise by decreasing the ac-
metabolism during exercise. For these find in ubiquinone form or the more cumulation of lactic acid and ammonia
reasons, guarana is becoming a popular active and bioavailable ubiquinol form, while reducing the depletion of muscle
addition to energy drinks. also functions as an important antioxi- glycogen — the main energy stores for
Dose: Take 200 milligrams of gua- dant, helping mop up disease-causing exercising muscles.
rana extract with breakfast and again free radicals. Dose: Take 300 to 600 milligrams 30
with lunch, if desired. Those who are Dose: Take 100 to 200 milligrams of minutes before you exercise. Those al-
pregnant or have heart disease, insom- ubiquinone or 50 to 100 milligrams of lergic to bee and bee products, as well
nia, hypertension or diabetes are gen- the more bioavailable form, ubiquinol, as anyone who is pregnant or nursing,
erally not encouraged to supplement daily with a meal containing some fat, should abstain from royal jelly.
with guarana. for optimal absorption of fat-soluble
coenzyme Q10. “Anyone taking choles- 8. alpha-lipoiC aCiD is a com-
5. Tyrosine is an amino acid that terol-lowering drugs should take am- pound found in virtually every cell in
boosts the production of the thyroid ple amounts of coenzyme Q10 because the body, including muscle cells, where
hormone thyroxine and several impor- these meds interfere with its produc- it functions as an essential cofactor
tant neurotransmitters, including epi- tion in the body,” Barker says. for numerous mitochondrial enzymes
nephrine and norepinephrine, which
are involved in mood, cognitive func-
tion, stress response (“fight or flight”), STACK ATTACK
appetite, alertness and general get- Try using these supplement stacks to boost your energy.
up-and-go. It’s thought that the daily
stress ubiquitous in American life, CAffeine STACK:
lack of sleep and heavy exercise can
dwindle tyrosine levels and, in turn, Supplement Dose/Timing
the aforementioned neurotransmitter
levels. “By providing adequate tyro- Caffeine 1.5 mg one hour before exercise
sine, the negative effects of stress on
the brain and body might be prevented, Green-tea extract 250-500 mg with breakfast, lunch and dinner
thereby enhancing mental and physi-
cal performance,” Barker says. It also Alpha-lipoic acid 100-300 mg with breakfast
may help turn your snack-pack into
a six-pack because research suggests B-complex Once daily with a meal
that norepinephrine can ramp up the
metabolic rate and the usage of fat for non-CAffeine STACK:
energy production.
Dose: Take 500 milligrams of L-tyro- Supplement Dose/Timing
sine once daily between meals on an
empty stomach. Tyrosine 500 mg between a meal
6. Coenzyme Q10 is a compound Coenzyme Q10 100-200 mg with breakfast

present in the mitochondria of cells,
where it’s involved in the production Carnitine 500-1,000 mg 30 minutes before a workout
of adenosine triphosphate, otherwise
known as ATP. ATP serves as the cell’s B-complex Once daily with a meal

ENERGIZE youRsElf
These five products can help
provide a welcome boost for
lagging energy levels.
involved in energy (ATP) production Dose: Once daily, take a supplement

from carbohydrates, protein and fats. with about 400 micrograms of folate,
Additionally, “as a water- and fat-sol- 100 micrograms of vitamin B-12 and
uble antioxidant, alpha-lipoic acid can biotin, and 100 milligrams of thiamin,
work all over the body to stymie free- niacin, riboflavin, vitamin B-6 and pan-
radical cellular and muscular damage,” tothenic acid.
Hoffman says.
As a bonus, creatine users should 10. GinsenG has been used for eons
note an International Journal of Sport as an aphrodisiac, tonic and stimulant.
Nutrition and Exercise Metabolism “As an adaptogen, ginseng helps your
study that reported that ingesting al- body recover faster from energy-sap-
pha-lipoic acid with creatine increased ping stress,” Hoffman explains.
muscle creatine levels more than when Researchers from California State
creatine was consumed on its own. Polytechnic University report that the
Dose: Take 100 to 300 milligrams herb can give you more energy during
daily with meals or creatine. exercise. After taking ginseng twice
daily for 30 days, subjects in this study,
9. B-vitamin complex (which published in The Journal of Strength
includes thiamin, riboflavin, B-6 and and Conditioning Research, could cycle
B-12) is employed in metabolic path- more than seven minutes longer than
ways involved in making energy from those taking the placebo. Ginseng may
carbohydrates, fats and protein in enhance adrenal gland function during
muscle cells. B vitamins are available in exercise, giving a boost to your game.
many different foods, but taking a sup- Dose: Take 500 to 1,000 milligrams
plement is good energy-level insurance. before breakfast and dinner. 

10-Feat02-WeekPeak.indd 28 11/3/09 11:31 PM

One Week tO Peak Got a people-packed, photo-friendly
milestone seven days away? Use this
tUrbocharGed proGram to lean oUt
and look yoUr very best.
By Steve Mazzucchi - Photos by Peter Lueders
T
here are few feelings more disheartening than flip-
ping through photos from a wedding or high-school
reunion and thinking, “Whoa, who got chunky? Yikes,
that’s me!” When you attend an event that’s full
of family and friends, and a professional photographer is on
the scene, it’s never good to appear as if you’ve spent the last
month at the buffet table.
But no matter what kind of shape you currently find your-
self in, if your next big public event is a week or more down the
road, there is still time to safely rev up your fitness, nutrition
and supplement plan to look (and feel) better.
To build the One-Week-to-Peak plan, we’ve enlisted the as-
sistance of Erik Pence, M.S., C.S.C.S., P.E.S., a top personal train-
er based in Scottsdale, Ariz. This former strength-and-condi-
tioning coach for the Cleveland Indians and the University of
Arizona knows a thing or two about fine-tuning physiques, and
he’s stirring his sneakiest tricks into the mix — including PHA
training and the Tabata Protocol — to help you dial in the best
body you can build in a small window of time.
PHA, or Peripheral Heart Action, training was developed
by physiology expert Dr. Arthur Steinhaus to keep blood and
oxygen circulating through the body — and maximize calorie
usage. “The way we perform PHA training is to focus on com-
pound exercises in a circuit fashion combined with small bouts
of high-intensity cardio,” Pence explains. “This type of training
releases greater amounts of growth hormone and burns a lot
more calories, which is our goal.”
Depending on your fitness level, you can do the following
workouts three to five times in the span of seven days. While
some trainers prefer to count reps, Pence is all about counting
seconds. “Using a stopwatch allows you to focus on getting as
many reps as possible while getting a good contraction out of

NEW!
the muscles being trained,” he says. “A So are you ready to turn some heads
partner is great because he or she can at your next social function — for all the
do the timing for you.” For each move right reasons this time? Warm up for
— unless otherwise noted — start with �ive to 10 minutes with some steady-
30 seconds of work, then work your state cardio, then dive into the intense,
way up to 60 or 90 seconds, with 30 to punishing yet ultimately rewarding
Formulated for Athletes 60 seconds of rest between moves. workouts below, which are designed to
[(Strength x Speed) = Power] Now what about the Tabata Pro- rev up your calorie burn while hitting
tocol? This concept comes to us from every major muscle group.
POWERFUL Dr. Izumi Tabata, a former researcher

at the National Institute of Fitness and
Pence recommends a two-days-on,
one-day-off format. So for example,
GAINER Sports in Japan. Tabata focuses on a

speci�ic work-to-rest ratio: 20 seconds
of work, then 10 seconds of rest.
over the course of a week, you could do
Workout No. 1 on Monday and Thurs-
day, and Workout No. 2 on Tuesday and
WEIGHT GAIN, “It’s a shock exercise within an al- Friday. Got two weeks? Repeat that pat-
MUSCLE GROWTH ready intense workout, increasing your tern the second week, with longer work
AND RECOVERY metabolic rate long after the workout is
complete,” Pence notes. “Recent studies
periods, less rest, and/or another run-
through of the circuit the second time
have con�irmed that the powerful after- around. Pair the workouts with the nu-
I A BLE effect of interval training is much more trition and supplement tips that follow
N D EN LTS effective for fat loss than low-intensity,

continuous exercise.”
to double the body bene�its.
As a �inal note, even if you don’t have
U ESU
R In other words, Tabata delivers a lot a big event coming up, you can sub this
more bang for your sweat-drenched program in for your current routine
buck, continuing your lean-out process to jump-start your �itness — and your
throughout the day, even when you’re physique. What do you have to lose, ex-
sitting still. cept some unwanted �lab? 
ONE-WEEK-TO-PEAK WORKOUTS
Do each of these workouts in a circuit fashion, one exercise or cardio bout after
another. For each exercise — unless otherwise noted — start with 30 seconds of
repetitions, then work your way up to 60 or 90 seconds, with 30 to 60 seconds of rest
between moves. Less common movements are described.
WORKOUT NO. 1
1. Bodyweight Squat Pulses: Perform a nonstop squat by standing with your feet
shoulder-width apart, dropping your butt about 10 inches and then rising back up
without locking your knees. Keep going for 30 to 90 seconds.
66g Protein* 2. Bodyweight One-Legged Squat
3. Do three minutes of high-intensity cardio such as jumping rope, a fast treadmill
25g Glutamine/ run or a bike sprint. 
BCAAs*
100% OF OUR 2009 ATHLETES
WERE PICKED FOR THE
NFL DRAFT
www.innerarmour.com
*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
***Our products are formulated without the use of substances banned
3
by the FDA and leading sports organizations.
MASSPeak 1-3 AD_VS.indd 1 9/11/09 4:28 PM

4. Lunge With Single-Arm Overhead Press: Lunge forward with your right leg while
Your Week-to-Peak
simultaneously pressing a barbell overhead with your left arm. Halfway through the
SuPPlement Stack
prescribed time, switch legs and arms.
You can use all or a selection of the
following supplements to help your
energy levels during your workouts
and increase your metabolic burn.
Follow label dosage directions.
Champion
nutrition Vita-
Vault
Gaspari
nutrition
super
pump 250
4
5. Barbell or Dumbbell Romanian Deadlift 
nutrex
lipo 6 BlaCk
ohYeah! readY-
to-drink shake
5
BodYteCh
6. Do three minutes of high-intensity cardio. BCaa powder
7. Squat Push-Press: Holding dumbbells at shoulder height, squat down slightly
past 90 degrees, and in one smooth motion, stand back up and press the dumb-
bells overhead. Then lower the dumbbells back to shoulder level and repeat. This
is Workout No. 1’s Tabata Protocol exercise, so work for 20 seconds, rest for 10
seconds, and perform six rounds without setting the dumbbells down between sets.
8. Do three minutes of high-intensity cardio. optimum nutrition
9. Execute pull-ups to failure (preferably unassisted). platinum
hYdro wheY
10. Walk-Over Medicine-Ball Push-Up: Place your right hand on the medicine ball
and your left hand on the floor in a push-up position. Do a push-up, and when fully
extended back up, transition both hands to the ball, shift your right hand to the floor
and do another push-up. Transition the right hand back to the ball and left hand to
the floor and repeat. Note: The ball stays stationary throughout the exercise. 

NEW!
Formulated for Athletes

[(Strength x Speed) = Power]
EVERY LOT,
EVERY BATCH
10
11. Plank: Get into a modified push-up position, except on your forearms instead
TESTED
of your hands, and hold your body up, staying straight from your toes to your head.
12. Do three minutes of high-intensity cardio.
13. Inverted Row: Lie under a power rack that is set around hip height so that the bar
is over your chest. Pull yourself up to the bar, then lower back down and repeat. To
up the challenge, place your feet on a box or, tougher, an exercise ball.
14. Upper-Pulley Cable Crossover 
E YOU
E EDG RUST
TH AN T
C
14
15. Plank to Push-Up: Beginning in a plank position, use your right or left hand to
lift yourself to a push-up position, then lower back down. Switch the assisting hand
halfway through.
16. Cooldown: Perform five minutes of light cardio.
WORKOUT NO. 2
1. Close-Grip Floor Press: Place a pad on the floor under a power rack and lie under
100% OF OUR 2009 ATHLETES it. Using a close grip, lower the bar until your elbows press into the floor, then push
the weight back up. This is Workout No. 2’s Tabata Protocol exercise, so again work
WERE PICKED FOR THE
for 20 seconds, rest for 10 seconds and perform six rounds.
NFL DRAFT
www.innerarmour.com
1
PEE Cup 1-3 AD_VS.indd 1 9/11/09 4:30 PM

NEW!
3. Dumbbell Side Lateral Raise
4. Dumbbell Rear Lateral Raise 
Formulated for Athletes

[(Strength x Speed) = Power]
POWERFUL
PROTEIN
MUSCLE GROWTH,
REPAIR AND
RECOVERY
A B LE
N D ENI LTS
U ESU
R
48g Protein*
18g Glutamine/
BCAAs*
100% OF OUR 2009 ATHLETES
WERE PICKED FOR THE
NFL DRAFT
www.innerarmour.com
NitroPeak 1-3 AD_VS.indd 1 9/11/09 4:29 PM

6. Barbell Triceps Overhead Extension  Peak Platters
Maximize your leaning-out process by
putting as much work into your diet as
you do into the training. Get started with
Erik Pence’s alimentary advice.
>> Break it up. Shoot for five small

meals a day to keep your metabolism
continuously revved and your body
burning calories even when you’re at
rest. This approach takes advantage of
the thermogenic effect of food.
>> Love your lean meats. Your best

protein choices are poultry (white meat
over dark, baked or boiled over fried)
and fish (such as salmon and cod).
>> Carb right. Try to get most of your

carbohydrates from raw fruits and veg-
6
gies such as bananas, pears, apples,
7. Standing Barbell Curl 
broccoli, peas and green beans, which
provide lots of energy without loading
you up with sugar.
>> Hold the salt. Sodium causes the

body to retain water between the skin
and muscle, giving you the dreaded
bloated look. Try to limit your sodium
intake to less than 100 milligrams per
serving.
>> Fuel your work. Before your work-

outs, grab quick energy with half a bowl
of oatmeal and a banana or two. During
workouts, stick to watered-down sports
drinks or water to keep yourself going
without taking in too many calories.
7 >> Come back strong. After your work-

8. Medicine-Ball Plank With Side Knee Drive: Assume a push-up position with outs, within 30 minutes, down a protein
your hands on a medicine ball. Lift your right knee and bend it to the side as if shake. It’ll get protein into your system
you are trying to scratch your right ear with it. Return to start and repeat with quickly to help your muscles recover
your left knee. For an easier version, place your hands on the floor rather than and grow. Within two hours, get some
on a medicine ball. natural protein in the form of poultry or
9. Do three minutes of high-intensity cardio. fish. This protein will be processed over
10. Medicine-Ball Push-Up: Put both hands on a medicine ball and do close- a longer period, extending your recov-
grip push-ups. ery time and ensuring that you can hit
11. Alternating Dumbbell Curl the gym hard come tomorrow’s routine.
12. Side Plank: Perform on both sides of the body.
13. Cooldown: Perform five minutes of light cardio.


e c T y
e r f D a
e P a i n
Th s - G
spen Overnight, but usdiynin the cOurse Of a fe
a s a t e m plate
MsOa
e
lOng guid w mOnths.
g t h i s d a y wn
ana Bro
By Jord
p bO
it wOn’t ha tter, bigger
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h e l p y O u build a be
can
11-Feat03-MassGain MB.indd 36 11/3/09 11:32 PM

W
e’re all for autonomy, and we’re deep believers in free will, but some-
times there’s nothing better than being told what to do. Making your
own choices all the time is liberating … and a huge amount of work —
particularly when self-doubt enters the picture. “Am I doing the right
thing? Am I making the right choices?”
Well, hardgainers — and anyone else who wants to add some quality mass —
get ready to take orders. In the next few pages, we’re going to take all the guess-
work out of gaining mass and will give you the exact recipe for an average day:
what to eat, what to take and when to get big.
What follows is the ideal one-day meal plan for a workout day on a mass-gain
diet. (On rest days, omit the preworkout and postworkout meals and replace with
a midafternoon snack similar in composition to the midmorning snack.) To make
this plan easy to adopt, we’ve included a breakdown of calories and protein, carb
and fat content for each meal, though it’s more critical to meet the daily totals than
make every meal match what we’ve created. (There are two meals — preworkout
and postworkout — that have stricter guidelines. Also note that you should move
these two meals according to your particular workout schedule.)
As a rule of thumb, you should be eating 20 calories per pound of bodyweight,
and protein and carb intake is calculated in a similar way. Protein intake should be
between 1.5 and 2 grams per pound (so 270 to 360 grams per day for our hypo-
thetical 180-pound person), and carbs should be no more than 2 grams per pound
(360 grams per day for the same guy). There is no harm in following a diet like this
one as long as it helps you reach your mass goals, but definitely stick with it for at
least two months to give yourself a chance to see significant increases. >>

WheyT
es the likelihood that more of it will 8 a.m.

be available to do what it does best for Breakfast
muscles: dilate blood vessels to allow
more nutrients to get to muscle tissue Eat: 3 eggs plus 3 egg
and improve muscle recovery, muscle whites (scrambled), 2
growth and strength. cups cooked oatmeal, 1
ounce almonds (736 calories, 48 g pro-
6:30 a.m. tein, 56 g carbs, 34 g fat)
Pre-breakfast takE: 1 multivitamin, 1,000 IU vita-
min D, 2 to 3 g conjugated linoleic acid
Eat: 1 scoop whey pro- (CLa)
tein, 1 banana (190 cal- NOtEs: Like all the rest of the day’s
ories, 21 g protein, 28 g main meals, breakfast is composed of
carbs, 0 g fat) high-quality protein, whole-grain carbs
takE: 500 to 1,000 mg vitamin C, 5 g and healthy fats. taking a multivitamin
branched-chain amino acids (BCaas), ensures that you meet all your daily vi-
3 to 5 g glutamine, 1 to 1.5 g carnitine tamin and mineral needs, but because
NOtEs: after sleeping for (hopefully) there’s a limit to how much of each
seven-plus hours, your body is in a companies can fit in one pill, we rec-
fragile state. It has most likely resorted ommend taking supplemental doses of
to catabolism (breaking down muscle certain vitamins.
mass) because you haven’t eaten since take vitamin D, for example. Most
the previous night, so returning your multivitamins only include the Recom-
body to an anabolic state, in which it mended Daily allowance of vitamin D,
builds up muscle mass, is your top pri- which scientists now agree is well be-
ority. two nutrients will help put an low what the body needs. Vitamin D is
end to catabolism: fast-acting amino implicated in improving bone health
acids and fructose. a whey protein and reducing the risk of diseases like
shake, being a liquid, doesn’t have to cancer and multiple sclerosis, but it
undergo much digestion in the body also binds to receptors on muscle tis-
before its aminos are released and sue and boosts protein synthesis and
travel to muscle tissue. Meanwhile, how well muscles contract — both
though the banana is a whole food, and of which will have a positive effect on
therefore does require some digestion, mass. and CLa influences fat-burning
it contains large amounts of fructose, and muscle growth.
which unlike glucose needs to be me-
tabolized by the liver. Because catabo-
lism is controlled by the level of gly- 10 a.m.
cogen stored in the liver (too low and Midmorning
catabolism begins), sending fructose Snack
6 a.m. there quickly refills glycogen stores
Wake Up and ends catabolism. Eat: 8 ounces low-fat (1%) cottage
On the supplement front, taking vi- cheese, 1 cup sliced pineapple, 5 ak-
Eat: Nothing tamin C will protect the NO levels you Mak whole-wheat crackers, 2 table-
takE: 3 to 5 g nitric- boosted a half-hour before. BCaas are spoons peanut butter (546 calories, 42
oxide (NO) booster the three aminos (leucine, isoleucine g protein, 51 g carbs, 20 g fat)
NOtEs: there are two reasons for and valine) most critical to promoting takE: Nothing
having an NO booster waiting on your anabolism, while glutamine also pro- NOtEs: With protein (cottage cheese),
bedside table. One is that you need to motes muscle growth (not to mention slow-digesting carbs (pineapple, crack-
take a lot of it throughout the day, so immune function and digestion) and ers) and healthy fats (peanut butter) all
starting early ensures that you’ll meet carnitine boosts the number of tes- present and accounted for, this snack
your totals. and two, the amino acid ar- tosterone receptors on muscle cells, may seem more like a meal. the goal,
ginine found in NO boosters is required meaning your muscles can make better though, is not just to fill your belly but
by other systems in the body. taking it use of the amount of testosterone you also to get in the right kind of calories
on an entirely empty stomach increas- already have circulating in your body. in the right amounts.

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4 p.m. 59 g carbs, 3 g fat)
90 Minutes takE: 5 to 10 g BCaas, 1.5 to 3 g carni-
Preworkout tine, 5 g glutamine
NotEs: after workouts, your body
Eat: Nothing needs at least 40 grams of protein and
takE: 200 to 400 mg between 60 and 100 grams of carbs.
caffeine, 3 to 5 g No booster Contrary to every previously held ex-
NotEs: the preworkout period is yet ercise science belief, slow-digesting
another critical nutrition window. Pre- casein protein is now recommended
paring your body for the training to as a postworkout protein because re-
come can be the difference between a search has shown that taking it in a 1:1
killer workout and a waste of time, and ratio with whey protein after workouts
the prep starts early. Caffeine not only increases lean mass. Meanwhile, the
increases alertness but also increases postworkout period is the time to get
strength and reduces the pain that hard in all the fast-digesting carbs you’ve
workouts can induce. Equally impor- been craving. they jack up insulin lev-
tant is another dose of the No booster, els, which in turn propel all that pro-
which will dilate blood vessels to allow tein into the muscle cells to begin the
protein and other nutrients to reach work of fixing all the micro-tears your
your muscle tissue. workout created. our menu here is
fairly sedate, so substitute angel food
5 p.m. cake or jelly beans if you’re looking to
30 Minutes quiet your sweet tooth while promot-
Preworkout ing muscle recovery.
the supplements should look famil-
Eat: 1 scoop whey iar by now, and taken after workouts,
protein powder, 1/2 they will aid in recovery and growth.
cup unsweetened applesauce (186 cal- Glutamine, like creatine, adds volume
ories, 20 g protein, 26 g carbs, 0 g fat) to muscle cells, which will increase
takE: 1.5 to 3 g carnitine, 5 g gluta- their size. BCaas can add to the insulin
mine, 5 to 10 g BCaas, 500 to 1,000 mg surge you’ll get from the fast carbs, and
vitamin C, 3 to 5 g creatine having a surplus in your body will fur-
12 p.m. NotEs: thirty minutes before work- ther boost muscle growth.
Lunch ing out, feed your body about 20 grams
of fast-digesting protein and about 20 8 p.m.
Eat: 4 slices whole- grams of slow-digesting carbs. this will Dinner
wheat bread, 8 ounces ensure that you have ample energy to
deli turkey meat, 1 me- complete the type of workout neces- Eat: 8 ounces top sir-
dium sliced tomato, 1 tablespoon light sary to help build the mass you’re after loin, 1 large sweet pota-
mayonnaise, 2 cups salad, 1 tablespoon and also that your muscles will be well- to, 1 cup chopped broc-
olive oil and vinegar salad dressing, 1 stocked with protein. We’ve already coli, 2 cups salad, 1 tablespoon olive oil
medium peach (714 calories, 61 g pro- told you about most of the supplements and vinegar salad dressing (595 calo-
tein, 79 g carbs, 17 g fat) you’re taking here, but you should note ries, 58 g protein, 51 g carbs, 16 g fat)
takE: 2 to 3 g CLa that creatine increases the amount of takE: 2 to 3 g fish oil, 2 to 3 g CLa
NotEs: You’ll see that CLa makes an- fluid in muscle cells, which actually NotEs: Like all the meals on this plan,
other appearance at this meal because spurs them to grow permanently. dinner includes lean protein (yes, steak
it, too, like nitric oxide, is a supplement can be lean — you just have to be care-
that is required in large doses and 7 p.m. ful on which cuts to buy) and slow-di-
therefore should be split up through- Postworkout gesting carbs. sweet potatoes, unlike
out the day. It’s known primarily for its their white counterpart, are not only
ability to reduce body fat (particularly Eat: 1 scoop whey slow-digesting but also full of beneficial
in the abdominal area), but several protein powder, 1 vitamins, like beta-carotene.
studies have also shown that taking scoop casein protein taking healthy fats with meals is
CLa can increase lean mass, i.e., grow powder, 2 slices white bread, 2 table- essential because they require fat to
muscles, too. spoons jelly (449 calories, 47 g protein, be absorbed. Fish oil, which contains

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omega-3 fatty acids, promotes cardio- 11 p.m. Avoiding Aches And PAins
vascular health, but it can also prevent Bedtime This mass-gain day constitutes a rec-
muscle breakdown and boost growth. ipe of sorts, one that if followed will
CLA is also a healthy fat, so taking more EAt: 1 scoop casein yield major mass gains. But there’s
with meals ensures optimal absorption. protein, 1 tablespoon one element missing — the training.
peanut butter (214 Eating well is critical, but without the
10 p.m. calories, 27 g protein, 7 g carbs, 9 g fat) gym, little mass will be made. How-
One Hour tAkE: 5 to 10 g glutamine ever, training hard is associated with
Before Bedtime NotEs: At bedtime, the goal is to avoid bumps and bruises on top of the reg-
foods that may be stored as fat (i.e., ular old soreness that comes from a
EAt: Nothing carbs) while focusing on foods that will hard workout. Keeping a handle on
tAkE: 1 dose ZMA prevent catabolism for as long as pos- inflammation — and pain — resulting
NotEs: ZMA stands for zinc magne- sible through the night (i.e., protein). from those types of everyday injuries
sium acetate, and taking those two Protein is essential, and casein is the is critical to avoiding overtraining.
minerals together replenishes any that primary choice because it is not imme- One solution: the centuries-old ho-
your body has lost through sweating. It diately broken down by the body. Eat- meopathic remedy arnica, which has
works best on an empty stomach, and ing healthy fats with it will further slow anti-inflammatory and anti-swelling
magnesium promotes sleep, which is digestion. effects and can be a counterirritant,
why you take it before bed. It also aids In addition to its other benefits, glu- drawing circulation to affected areas.
recovery, so that you don’t risk over- tamine can also increase growth-hor- Whether used topically as an oint-
training, and boosts the levels of key mone levels, so taking it before bed can ment or dissolved under the tongue
anabolic hormones, always good things maximize those levels overnight, when as a tablet, arnica can keep you in the
to have flowing through your veins. they’re naturally highest.  gym longer and more consistently.
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12-Feat04-DEAN MB.indd 44 11/3/09 11:32 PM


LESSONS OF AN ALL-NIGHT RUNNER
OVER THE PAST 17 YEARS, ULTRAMARATHONER DEAN KARNAZES HAS COV-
ERED THOUSANDS OF MILES, INSPIRED MILLIONS OF FANS, AND STAYED
FANTASTICALLY FIT THROUGH THE SIMPLE ACT OF PUTTING ONE FOOT IN
FRONT OF THE OTHER. HERE’S WHAT HE’S LEARNED.
>
By Steve Mazzucchi
I
f you’ve spent time in the running community, you’re no doubt familiar with the
Bunyanesque exploits of the man nicknamed Karno. But on the off chance you
haven’t heard his name, behold the legend of Dean Karnazes. As a kid in Los An-
geles, he ran home from kindergarten so his mom wouldn’t have to pick him up.
By age 12, he’d biked 40 miles to his grandparents’ house, hiked across the Grand
Canyon and climbed Mount Whitney. Then in high school, he butted heads with his
track coach—“I hated going in circles,” he recalls—quit the team and stopped run-
ning in general.
Flash-forward 15 years. After achieving his dream of a corporate job, a plush of-
�ice and a company car, Karnazes wondered whether there might be more to life. In
a move straight out of Forrest Gump (two years before the movie hit theaters), Kar-
nazes ditched his own 30th birthday party and just … started … running. “I blame it
all on bad tequila,” he says. “Around 11, I whaled out of the bar and started running
off into the night. I ran for 10 hours. That night changed my life forever.”
Since that moment of clarity, this husband and father of two has, among other
things, won California’s 135-mile Badwater Ultramarathon, the Vermont 100 Mile
Endurance Run, the Sin City Dead Presidents Ultra Run, Chile’s 250-kilometer Atac-
ama Crossing and the 4 Deserts race series. He has also run 350 miles without stop-
ping (calling in a Hawaiian pizza delivery to stay fueled), marathoned to the South
Pole, scored an ESPY for Best Outdoor Athlete, and landed on Time magazine’s 2006
“100 Most In�luential People in the World.” That same year, he ran 50 marathons in
50 states in 50 days to raise awareness of — and money to �ight — childhood obe-
sity. He’s written a New York Times best-seller titled Ultramarathon Man: Confessions
of an All-Night Runner. And last week, with a hand tied behind his back, he beat the
crap out of Chuck Norris.
OK, maybe one of those is a tall tale, but see what we mean by Bunyanesque?
Perhaps most astonishing is the fact that, at 47, Karnazes is �itter than most men half
his age — and shows no signs of slowing down. Which leaves mere mortals like this
writer not only burning with jealousy but also wondering, simply, how? In his own
words, Karno explains. >>


>
[ EMBRACE CHANGE … SLOWLY ] I’m passionate about it. I love pushing
When I started running, I was feeling the limits of human endurance. If you
miserable. I hated routine and confor- don’t like what you’re doing, training
mity, going to the office at the same is a grunt. I live for it, love doing it, so
time every day. I wanted a life where it comes easy. My old job, I needed a
I could kind of explore. That was the toothpick to keep my eyelids open.
paradigm shift in my mind. But I only
quit my day job a few years ago. I was [ LIVE IN THE MOMENT ]
a bit afraid to walk away from it all — Mental focus is really important. I do
you know, health benefits, a 401(k). It a race called the Western States 100-
got challenging to maintain my training Mile Endurance Run. There’s a saying:
while working. So I totally respect peo- “You do the first 50 with your legs and
ple who juggle a job and a family with the second 50 with your mind.” When
their training. you’re facing something completely
daunting, you can get caught up in the
finish line, and it’s so far away it seems
impossible. It can be very demoralizing.
What I do is get in the moment. Don’t
think about the 30 or 40 miles still left.
Think about doing your best at that
very second. Take the next step as best
you can.
[ PLAY TO YOUR STRENGTHS ]

I will say that I have pretty good biome-
chanics. I don’t pronate or supinate. I
have honest foot strikes — my foot hits
and rolls. Also, I’m 100-percent Greek,
and my dad swears our family is from
the same village as Pheidippides. But
I’m not bestowed with special gifts
like Lance [Armstrong] with his heart
or an extra-high VO2 max. Anyone can
do what I’m doing. Don’t come up with
excuses. People will say, “You’re ripped,
you’re so lucky.” Come on. I’m lucky I’m
not lying on the couch watching TV and
eating chips.
[ SIGN UP FOR A WORKOUT ]

[ ENJOY YOUR WORK, AND IT WON’T FEEL LIKE WORK ] With my travel — I was on the road 250
Alternative sports don’t have the mul- days last year — my weekly mileage
timillion-dollar contracts of the major is variable. I run between 50 and 200
ones, so I end up being way busier now miles or more a week. If I have a free
than when I had a cush job. You have to day, usually I’ll sign up for a marathon.
scramble to pull it all together. I’ve been You can find something in your area on
on all seven continents twice in the past any given weekend. Sign up for a 10K
five years. My wife says, “I’ve never seen on the spur of the moment. It’s a great
anyone work as hard as you do.” But it way to train. It forces you when you’re
feels like the greatest job in the world. feeling too lazy to do it.

02-TOC
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02-TOC 9_16.indd 7 9/28/09 9:18 PM
>
[ EAT LIKE A CAVE MAN ] if I’m going all night, energy gels and opportunity for the world to unite, for
My daily diet is a Neanderthal diet. a couple of Supreme Protein Rap- once. Here’s a guy who’s kind of naive,
Anything processed or fried I stay tor bars. Some gels give you a real doing something ridiculous but also
away from. For lean meats, I eat a spike in blood pressure, while bars fantastic. I’d invite other runners to
ton of wild Pacific salmon. I really can be slower acting. The Raptor has join me.
believe in the benefits of omega-3 gel on the inside with quick-acting
fatty acids. I eat a lot of Greek-style carbs combined with an exterior of [ DRAW STRENGTH FROM OTHERS ]
yogurt. There’s no added sugar, so slower, more complex carbs — plus No matter how far I’ve wandered, my
it’s really tart, and a good source of branched-chain amino acids, beta- dad has just been there for me. He’s re-
whey protein. Also, lots of fresh fruit alanine and whey protein, which ally my hero. Having family support is
and veggies, and fat from avocado, helps with recovery. I also bring a critical. My wife’s not a big runner, but
nuts and olive oil. Since I started couple of bucks, a credit card and we’ve got a great relationship. I think it
eating this way, my energy level is so a cell phone. I’ve got Round Table would actually be worse if she were a
much more consistent throughout Pizza on auto dial. runner. I’ve run in every imaginable cli-
the day. mate and condition, but I’m most proud
[ KEEP CHALLENGING YOURSELF ] of running nine miles with my son on
[ GEAR UP TO GO THE DISTANCE ] I want to run a marathon in every his ninth birthday. Both my kids run.
On really long runs, I carry a North country on earth (there are nearly I’ve never pushed it on them. I just want
Face hydration pack, either the 200) within a one-year period, for a them to do what they love. My slogan is:
Gulper or a smaller one called the cause like clean water, a huge issue Listen to everyone, follow no one. Set
Thresher. I’ll bring lighting systems worldwide. I think it’d be a unique your own path. 
Fitting in Fitness
To keep his whole body going strong through a packed schedule, Dean Karnazes squeezes his workouts
in where he can. This twice-daily regimen is the key.
“I have a pull-up bar in my home office, but I even had one at my old office,” Karnazes says. “Despite
the funny looks I got, between e-mails and conference calls, I would cycle through this routine that a Navy
SEAL buddy gave me. You will definitely feel it.” He performs the full-body blast once in the morning and
once in the evening — doing three sets of the entire circuit. Relying exclusively on bodyweight moves,
it demands a lot of your stabilizer muscles, takes about 45 minutes and can be done virtually anywhere.
PUSH-UPS quarter of the way to 90 degrees

Begin the workout by performing while simultaneously lifting your
20 traditional push-ups. Follow shoulders off the floor. Then do
that with 10 close-grip push-ups. 25 full crunches. Finally, do 25
Then do 10 with your hands and quarter sit-ups — hold your legs
feet spread wide. Finish with 10 straight, a quarter of the way to 90
standing push-ups — keeping your degrees, place your hands behind
legs straight, bend at the ankles your ears, and lift your shoulders
and waist, and place your hands off the floor.
a bit past shoulder-width apart on
the floor so that your upper body PULL-UPS AND DIPS
is angled downward. The motion On the first set, do 15 traditional
itself is essentially an upside-down pull-ups. On the second set, do 15
shoulder press. behind-the-neck pull-ups. On the
third set, do 15 chin-ups. For each
SIT-UPS set, follow those moves with 25
Perform 25 quarter leg-ups — keep dips using a chair, desk or other
your legs straight and lift them a sturdy object.

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&
tear out & go workout
super shouLDers
A bird? A plane? No, even better — it’s a plateau-smashing workout
designed to expand your delts to heroic proportions.
By Michael Berg, NSCA-CPT - Illustrations by Mark Cote
For those of you who relish lifting massive poundages, whether in an effort
to feed your ego or in a fruitless attempt at impressing your fellow gym rats,
this shoulder workout is your kryptonite. Because instead of setting the
stage to help you hoist a superhuman amount of iron overhead, it will instead
purposefully drain your strength before you perform the core power move
for the deltoids: the seated press.
Why would we recommend such a diabolical twist? One, it provides
a shock to the system if you’ve been doing the same shoulder workout for
months or years and your progress has ground to a halt. And two, it’s a good
lesson that while the amount of weight you lift is a key issue in bodybuilding,
it is not the most important criteria for prompting growth — challenging
your muscles beyond their current capabilities is much more vital for results. 
In this routine, you’ll begin with three exercises that target each area of
the delts, the middle, posterior (rear) and anterior (front), respectively. For
each, start light and pyramid up set to set. Eleven sets in, you’ll finally get to
seated presses. Because your strength will be compromised, we recommend
doing them on a Smith machine, on which the safeties will come in handy
because you’ll reach failure much more quickly than you’re used to. Start
with the most weight you can handle for six reps — which clearly won’t be
as much as you could do if presses were your first exercise — and pyramid
down from set to set. You’ll finish this workout with upright rows, using the
same pyramiding strategy.
Yes, your lifting totals will suffer. But your delts may look a lot better in a
cape … or, better to avoid awkward stares at the dumbbell rack, a tank top. 
The WorkouT
exercise seTs reps
1 > Seated Dumbbell Lateral Raise 4 20*, 15, 12, 10
2 > Bent-Over Dumbbell Raise 4 15, 12, 12, 10
3 > Barbell Front Raise 3 15, 12, 10
4 > Seated Smith-Machine Press 4 6, 8, 10, 12

5 > EZ-Bar Upright Row 3 8, 10, 12
* Light weight warm-up set.





&
tear out & go DIet
HEALTHY SIZE
Eating for mass gain doesn’t always require going to the extreme — this reasonable approach will help you put on
muscle without high levels of calories and fat.
By Karen Ansel, M.S., R.D.
T o add lean tissue without packing on a gratuitous helping of fat in the process, you need plenty of clean protein to
provide the building blocks for growth and high-quality complex carbohydrates to recharge your energy stores. You also
want plenty of vitamins and minerals, especially calcium (critical for muscle contraction) and vitamin D — because both
torch fat, they’re especially valuable when you want the size without the flab.
This meal plan, designed for a 160-pound male with a medium build, delivers a steady stream of all those raw
materials. To adjust it for yourself, multiply your weight by 16, 18 or 20, depending on whether you’re slight, medium or
larger, and multiply your weight by 1 to 1.5 to determine your protein requirements. 
MEAL Food/SuppLEMEnT CALorIES proTEIn FAT CArbS

1 (breakfast) 2 whole-grain waffles 154 6 3 29
1 tablespoon peanut butter 95 4 8 4
Banana protein shake:
1 banana 105 1 0 27
8 ounces nonfat milk 90 9 0 13
20 g whey protein 85 20 0 1
1 multivitamin —
2 (midmorning) 2 hard-boiled eggs 155 13 11 1
1 orange 70 1 0 21
500 mg calcium citrate —
1,000 IU vitamin D3 —
3 (lunch) Tuna sandwich:
6 ounces tuna (in water) 180 39 2 0
1 tablespoon fat-free mayonnaise 11 0 0 2
1 tablespoon Dijon mustard 15 0 0 3
4 tomato slices 14 1 0 3
1/4 cup spinach leaves 3 0 0 1
2 slices whole-wheat bread 140 6 2 28
4 kiwis 180 2 2 40
5 g BCAAs —
4 (preworkout) 1/2 cup fat-free ricotta cheese 100 10 0 10
2 cups sliced strawberries 106 2 1 26
2 tablespoons goat’s milk protein 160 26 1 10
dissolved in 8 ounces black coffee 2 0 0 0
3 g arginine —
5 g creatine —
5 (postworkout) 1 packet plain instant oatmeal 100 4 2 19
1/4 cup dried tart cherries 106 1 0 25
20 g casein protein (mixed in water) 120 23 1 4
5 g glutamine —
5 g BCAAs —
6 (dinner) Turkey burger:
6 ounces ground white-meat turkey 180 42 2 0
1 ounce low-fat cheddar cheese 70 8 5 1
2 tomato slices 7 0 0 2
1 red onion slice 15 0 0 4
1 whole-wheat hamburger bun 114 4 2 22
1 cup steamed asparagus 40 4 0 7
Side salad:
1 cup salad greens 10 1 0 3
1/2 cup grape tomatoes 13 1 0 3
1/2 cup garbanzo beans 100 5 2 17
1 tablespoon red-wine vinegar 0 0 0 0
1 teaspoon olive oil 42 0 5 0
Probiotic supplement —
7 (before bed) 1 pear 100 1 1 25
1/4 cup almonds 206 8 18 7
500 mg calcium citrate —
ToTALS 2,888 242 68 358
15-Tearout-Diet 56 11/3/09 11:34 PM

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are essential for achieving your weight-loss
& PERFORMANCE / 61

Supplement in FocuS
This process was demonstrated in the
December 2007 issue of Applied Physiol-
ogy, Nutrition, and Metabolism. Research-
ers showed that men who took even a small
dose of whey protein had increased muscle-
protein synthesis. “We have shown that in-
gesting as little as 10 grams of protein right
after subjects worked out allows the muscle
to make new proteins at a rate greater than
that at which they are broken down,” says
Stuart M. Phillips, Ph.D., senior author of
the study and professor at McMaster Uni-
versity’s Kinesiology Exercise Metabolism
Research Group, Hamilton, Ontario, Canada.
“So people eating this amount of protein
after exercise can gain small amounts of
muscle that, over time, give you muscle hy-
pertrophy.” Although the 10-gram dose was
effective for improving muscle development,
the “optimal” dose is between 20 grams and
25 grams per serving, Phillips adds.
>> tiMing iS everything

In addition to dose, timing is important to
get that boost in muscle growth. In the May
2009 issue of the Journal of Applied Physiol-
ogy, Phillips and his colleagues suggested
that the first two hours after exercise is best.
“The sooner the better in my opinion,” Phil-
lips says.
Researchers reporting in the January
2008 issue of Current Opinion in Clinical
Nutrition and Metabolic Care noted that the
reason one to two hours after exercise is
CRITICAL MASS best is that whey protein is chock-full of a
range of essential amino acids — including
whey protein promotes growth, increases recovery and may even boost
the branched-chain aminos leucine, isoleu-
immune function — all perfect reasons to make it a daily part of your
cine and valine. These components help reg-
muscle-building diet.
ulate protein synthesis and may stymie pro-
T
By Kimberly J. Retzlaff
tein degradation, says Alan Hayes, Ph.D., BSc
aking protein to build muscle mass is sort of a no-brainer. Bulk- (Hons), lead author of the study and head
ing up requires at the very least taking the Recommended Daily of the Exercise Metabolism Unit, School of
Allowance of 1 to 1.5 grams of protein per pound of bodyweight Biomedical and Health Sciences, at Victoria
each day. The question is how much to take, when to take it and University in Melbourne, Australia.
what kind to use. “Providing amino acids [one to two hours
For athletes, whey protein fits the bill perfectly. It’s a milk protein — milk after exercise] will have a greater effect than
is composed of 80 percent casein and 20 percent whey — that naturally con- a few hours later,” Hayes explains. “Our stud-
tains a range of essential amino acids. It comes in a few forms, including whey ies have shown that taking protein supple-
protein isolate and hydrolyzed whey protein, both of which are low in fat and ments in the morning and evening will still
lactose. In addition to helping build mass, whey protein also aids in recov- provide greater benefits from resistance
ery and may even boost post-exercise immune function. Here’s more on this training than not taking them, but larger
wonder nutrient. gains occur if the supplements are taken in
the hours surrounding the training session.”
>> Show Me the MuScle
Muscle protein is continuously and simultaneously broken down and created; >> Staying Strong
“protein balance” is the difference between synthesis and breakdown. Re- Resistance exercise speeds up protein turn-
search appearing in the January 2009 issue of Current Opinion in Clinical Nu- over — protein is broken down during ex-
trition and Metabolic Care indicated that consuming protein (such as whey), ercise, and that breakdown may affect im-
especially after resistance exercise, can shift that balance in a positive direc- mune function and recovery time afterward.
tion and maximize the muscle-building effects of training. Taking whey may mitigate some of this.
17-SupplementInFocus.indd 62 11/3/09 11:35 PM

“Some of the amino acids being de- new properties,” says Jonathan Buckley,
graded are used to form glutamine to Ph.D., BAppSc, BSc (Hons), lead author Support SyStem
help fuel the immune system, with mus- of the study and associate professor
cles being a large reservoir of amino ac- and deputy director at the Nutritional Athletes can benefit from taking
ids,” Hayes explains. “Thus, being able to Physiology Research Centre, University whey protein alone, but adding cer-
provide ‘fuel’ in the form of amino acids of South Australia. tain ingredients may boost those
to help build muscle following resis- He and his colleagues observed benefits.
tance training will help maintain good sedentary men who took 25 grams of Protease: Although taking pro-
immune function and provide the build- hydrolyzed whey protein, 25 grams of tein is safe and effective for build-
ing blocks for new protein synthesis.” whey protein isolate or a placebo after ing muscle mass, at higher doses, it
Consuming protein after resistance resistance exercise. They learned that may be tough on digestion. Taking a
training can help with this, but taking the hydrolyzed protein was significant- blend of proteases (that is, protein-
digesting enzymes) has been shown
whey protein isolates may be more ef- ly more effective for recovery.
to increase whey protein absorption
fective because they “are absorbed fast-
(Journal of the International Society
er than single amino acids, thus helping >> Use YoUr Head
of Sports Nutrition, July 2008).
the muscles to adapt faster,” Hayes says. There is debate in the scientific com-
Creatine: Taking a blend of whey
“With the faster recovery from training, munity as to which form of whey pro-
and casein with creatine results in
athletes can train harder in subsequent tein is the most effective, but whey it- greater improvements in fat-free
sessions, thus achieving gains faster.” self has lots of backers. In fact, a study mass during 12 weeks of resistance
One form of whey that speeds up that was published online in July 2009 training compared with protein alone
recovery from exercise-induced muscle in the Journal of Applied Physiology (Nutrition, September 2007).
damage is whey protein hydrolysate, as compared casein, soy and whey and Creatine and conjugated linoleic
reported in the Sept. 1, 2008, online is- showed that the whey protein stimulat- acid (CLA): During heavy resistance
sue of Journal of Science and Medicine in ed muscle-protein synthesis to a higher training, combining whey protein
Sport. “Hydrolysing proteins breaks the degree at rest and after exercise than with CLA and creatine can increase
proteins apart and can generate novel casein or soy. strength and lean tissue mass more
peptides, some of which might possess While that doesn’t mean casein and significantly than taking creatine
biological activity. … Essentially what soy aren’t valuable, too, for athletes plus protein (International Journal
the hydrolysis process does is make looking to add an effective protein of Sport Nutrition and Exercise Me-
source to their postworkout regimens, tabolism, February 2009).
new proteins, which are smaller than
the original protein but which have whey is … well, a no-brainer. 
17-SupplementInFocus.indd 63 11/3/09 11:35 PM

BRAND SPOTLIGHT
an entirely new product category. Such

needs may be uncovered through basic
or applied research, both of which we
will continue to engage in fiercely in
2010 and beyond.”
The company’s list of products in-
cludes, among others, Nitrix, a vaso-
muscular volumizer; N.O.-Xplode, an
extreme pre-training energy igniter;
CellMass, a postworkout recovery
agent; Volumaize, a hypertrophic-
activating myocellular expander for
use during training; Atro-Phex, an en-
ergy and weight-management break-
through; Axis-HT, a natural testoster-
one-enhancing formula; and Syntha-6
RTD (ready to drink), which is the of-
ficial protein beverage of the Ultimate
Fighting Championship.
“The Syntha-6 RTD blend utilizes
multiple individual proteins, each
with varying digestive rates and dis-
tinct amino-acid profiles,” Ferguson
explains. “This combination ensures
active muscles are fed for hours. Each
serving of Syntha-6 provides 5 grams
of fiber for slower digestion and in-
creased nutrient uptake — perfect for
rigorous training schedules and hectic
lifestyles.”
With so many great products in its
lineup, it’s no wonder BSN recently
ThE LEAdiNg EdgE found itself partnering with an industry
giant. “In 2008, BSN became the official
With a passion for physique and performance improvement, supplement nutritional supplement sponsor of the
company BSN is always on the frontier of innovation. UFC,” Ferguson says. “MMA is the fast-
By Jill Schildhouse
est-growing sport in the world today,
thanks almost entirely to the work the
W
UFC has done over the course of the last
hile some companies owners Chris Ferguson, president and five years. We are excited to be aligned
take an “imitation is CEO, and Scott James, vice president, with an organization as prestigious as
the sincerest form of to found their business in 2001. And the UFC and are eager to stretch our
flattery” approach to to the delight of its faithful customer brand with this partnership.”
their product devel- base — consisting of men and women But partnerships aren’t the only
opment, Bio-Engineered Supplements ages 18 to 50 who are committed to part of BSN’s successful formula; the
& Nutrition Inc., (BSN), a world leader realizing their true physique and per- company also prides itself on pas-
in cutting-edge sports nutrition prod- formance potential — BSN continues sion, integrity and creativity. “BSN’s
ucts, marches to the beat of a differ- to launch new products year after year. headquarters is full of employees who
ent drummer. In accordance with the “If we feel that we can help our cus- bring their passion for physique and
company’s commitment to “innovate, tomers by creating a new product for performance to work each day,” Fer-
never duplicate,” its product research- an existing category, then we will cer- guson boasts. “We strive for integrity
and-development think tank continu- tainly do so,” Ferguson says. “At other in everything we do. We may be in the
ally looks ahead and doesn’t follow in times, we strive to uncover an unmet business of making supplements, but
its competitors’ footsteps. need that is of such great importance to ultimately, it is a ‘creation company.’
It’s the aforementioned motto that the physique and performance athlete We develop new ideas and turn them
allowed best friends and current co- that it necessitates the establishment of into tangible realities.” 
18-BrandSpotlight.indd 64 11/3/09 11:37 PM

18-BrandSpotlight.indd 65 11/3/09 11:37 PM

5 ways to GEt MoRE oUt oF tHE DEaDLIFt
“For every inch away from your body
the bar is, you have to exert an addi-
tional 40 pounds of force to complete
the lift,” Gallagher asserts.
3 tenSe up
Baseball players are told to eliminate
tension in their bodies because it can
tighten up their swing or shorten their
throwing motion. But with deadlift-
ers, it’s the opposite: You want tension
in your body before the lift. “If you go
from zero force application to max
force application, you’re going to injure
yourself,” Gallagher warns. He suggests
thinking about exerting a degree of up-
ward pressure before trying to separate
the bar from the floor; this will ensure
that your back, legs and core muscles
are kept tight and in proper alignment
for the lift.
Start building impreSSive Strength and denSe muScle with theSe

dead-on training and technique pointerS.
4 Keep it down
Your butt, that is. Gallagher says that
while raising your butt may make it
easier to get the bar off the floor, you
Heaving a plate-laden barbell from the floor to execute a deadlift is one of the then need to correct your form by drop-
ping your hips in order to complete the
most impressive feats you can perform during a workout. Still, you’ll generally
witness far too few such acts in the gym. This movement may intimidate some lift. “Save yourself the trouble and keep
because it’s inherently tough and requires extreme mental fortitude to add it to your butt down while pushing through
an already-challenging back or leg workout — but avoiding it is a fatal mistake if the floor with your heels,” he says.
growth is your goal.
Deadlifts involve many muscles to execute correctly, making it an efficient
5
weapon that you’re looking to get bigger and stronger. Marty Gallagher — strength
coach, author of The Purposeful Primitive and owner of a 744-pound deadlift as
a competitor — knows this and has some key advice on taking yours to another uSe StrapS
level. “My best advice for building deadlift strength is to deadlift,” he says. Er, yes, Many strength purists believe that us-
it could be boiled down to such simplicity. But luckily for all of us, our expert didn’t ing straps is counterproductive. But
stop there. Gallagher encourages the use of straps
By Eric Velazquez for those who are interested in the
muscle-building effects of the deadlift.
1
“If you really want to grow, straps help
provide you with progressive overload,
Set your feet turning one rep into three, three reps
“So many people mess this up,” he says of foot positioning during the exercise. “In into five,” he points out. Interested
general, you want no more than one foot of distance between your heels during in bolstering your grip? Then train
the lift. My personal stance is about six inches.” While there is a variation called your grip specifically with barbell and
sumo deadlifts, in which your feet are out beyond shoulder width, for traditional dumbbell wrist curls — don’t rely on
deads, keep your grip outside your knees. your pulls alone to do the job. 
2 Keep in touch
The biggest deadlifters share a lot of traits — huge backs, an unmistakable swag-
>> For more of Marty Gallagher’s tips on
building pure strength, pick up The Purpose-
ger and scabbed-over shins. “Your shins need to be touching the bar at the start, ful Primitive at www.dragondoor.com.
then drag the bar up your body,” he says. Need further motivation to do it right?
19-5Ways.indd 66 11/3/09 11:37 PM

19-5Ways.indd 67 11/3/09 11:37 PM

20-BackCover.indd 68 11/3/09 11:38 PM

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REACH YOUR PEAK IN ONE WEEK LEAN OUT AND LOOK YOUR VERY BEST 

DECEMBER 2009 - muscleandperformancemag.com

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