Publisher Executive Editor Editor-In-Chief Associate Editor Art Director Graphic Production Contributing Editors Muscle Media 2000, Inc. Bill Phillips T.C. Luoma Susan Daniel Craig Korn Fred Lord Chris Monck Anthony Almada, Dr. José Antonio, Dan Duchaine, Keith Klein, Bruce Kneller, Michael Mooney, Shawn Phillips, Charles Poliquin, Bill Starr Dr. Michael Dullnig Jim Amentler, Alex Ardenti, Kevin Carasco, Irvin Gelb, Brian Leatart, Mitsuru Okabe, Rick Schaff, Art Zeller Jim Amentler Karla Burds Mike Gerardo ICD/Hearst Mike Sitzman 303-384-0080 Fax: 303-384-0088 409 Corporate Circle Dr. Golden, CO 80401

No Holds Barred Letters

A letter from the editor . . . . . . . . . . . . . . . . . . . . . . . . . . Readers speak out. . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

News & Tidbits Rant

The latest goings on. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Size isn’t everything, or is it?. . . . . . . . . . . . . . . . . . . . . . By Dan Duchaine

Blast from the Past MM2K Champions

Training intensity—learn & practice this vital skill. . . By Bill Phillips Three Muscle Media 2000 readers who are winners. . .

Celestial Editor Contributing Photographers Cover Photograph Contributing Illustrators Newsstand Consultant Distributor Advertising

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Muscle Media 2000 (ISSN 1079-2465) (formerly Anabolic Reference Update) is published 9 times annually by Muscle Media 2000, Inc., 400 Corporate Circle Dr., Ste. J, Golden, CO 80401. Application to mail at second-class postage rates is pending at Golden, CO, and additional mailing offices. POSTMASTER: SEND ADDRESS CHANGES TO: MUSCLE MEDIA 2000, PO BOX 277, GOLDEN, CO 80402-0277. Subscription Rates: U.S. and its possessions, 12 issues $59.40 (U.S. funds). Canadian Subscribers, 12 issues $86.40 (U.S. funds). Subscribers outside the U.S. and Canada, 12 issues $101.40 (U.S. funds only). Colorado residents add 7.3% sales tax. Payment must accompany all orders. Foreign orders must be in U.S. dollars/international money order. Send subscriptions to: Muscle Media 2000, Inc., PO Box 277, Golden, CO 804020277. Allow 6-8 weeks for delivery of first issue. We reserve the right to reject any advertising at our discretion without explanation. All manuscripts, art, or other submissions must be accompanied by a self-addressed, stamped envelope. We are not responsible for unsolicited material. Writers and photographers should send for specifications for submissions. No liability is assumed by Muscle Media 2000, Inc., or the authors for any information contained herein. This text does not provide medical advice. Specific medical advice should be obtained from a licensed health-care practitioner. Neither Muscle Media 2000, Inc., nor the authors advocate, promote, or encourage the use of anabolic steroids or other illegal drugs. The information contained in this publication is not intended to induce or persuade anyone to use or possess anabolic steroids or any other illegal drugs. Any references made directly about the effects of anabolic steroids or any other substances are for informational purposes only and are an expression of the authors’ opinions. Muscle Media 2000 is a trademark of Muscle Media 2000, Inc. All material is copyright protected by Muscle Media 2000, Inc. Reproduction or reuse of any part of this publication is strictly forbidden without the written permission of the publisher. Copyright © 1996 by Muscle Media 2000, Inc., Golden, CO USA 80402-0277. All rights reserved. (Issue No. 50.)

Uncensored Q&A Ask the Guru T.C. Talks
Bill Phillips gives you straightforward answers .. . . . . . . . Dan Duchaine answers questions on any and all topics.. T.C. Luoma answers readers’ questions. . . . . . . . . . . . .


Michael Mooney on the health benefits of steroid use. . .

Scientific lnquiries

Anthony Almada answers questions on supplements. . . . .

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Hang On! Flavone X:
The next frontier in drug-free muscle building! . . . . . . . . . . . . . By Dan Duchaine

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contents contents

Built Like A Brick House Time To Grow

Building the foundation to a strong body. . . . . . . . . . . . . . . . . By Bill Starr Working with the body’s “clock” to maximize growth. . . . . . . . By T.C. Luoma

Drugs Across The Pond

An in-depth interview on steroids in Europe. . . . . . . . . . . . . . . . . . . By T.C. Luoma

Science Of Rest lntervals

New concepts on varying between-set rest. . . . . . . . . . . . . . . . . By Charles Poliquin

10 Big Bodybuilding Lies The Right Way

The truth is revealed! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . By T.C. Luoma & Bill Phillips Training, nutrition, and supplementation for women. . . By Bill Phillips By Michael Mooney

Why lGF-1 Doesn’t Work (But I can fix it)—A complete look at the use of IGF-1. . The Arms Race, Part III

Training for major guns! . . . . . . . . . . . . . . . . . . . . . . . . . By Charles Poliquin

Barry Sears: Nutri-Facts Body-Tech
25 years too soon— Does the Zone diet work?.. . . . . . . . . . . . . . . . . . By Dan Duchaine Hazardous Waist— Causes of abdominal distention. . . . . . . . . . . . . . By Keith Klein


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Scientific information on nutrition, steroids & training . . . . . . . . . . . . . . . . By Dr. José Antonio, Keith Klein, and Bruce Kneller




A Letter From the Editor

NO H O NOBarredL D S
b y T C L u o m a

DThe a r Illustrated d e r , issue e R e a swimsuit Sports
attracts more hype every year than all the other features in all the other magazines combined. Why do you think that is? The women are undeniably beautiful, but as far as sexual stimulation, an average issue of Playboy or Penthouse has far more horsepower. Could it be that SI carries with it an air of respectability? When women appear semi-naked in its pages, it’s not sexual; it’s wholesome. It’s Norman Rockwell in a lycra-spandex thong, by God, and if the pictures give you a little bit of a woody, good goin’—you’re a man, an AMERICAN man. It’s true that buying a Playboy or Penthouse has a certain deviant stigma attached. You don’t want to stand in the checkout line with either unless they’re sandwiched between copies of Time and Car and Driver. Besides, that fresh-faced girl behind the counter might think you’re some sort of prevert or somethin’ when she rings them up. But the SI swimsuit issue? That’s different. You can buy it without fear of recrimination, and you can bring it home without getting the evil eye from your wife or, worse yet, a lec-

These are not the next six Muscle Media 2000 covers! Believe me, we know there’s a difference between “spicing things up” a bit and going overboard!

ture from your parents: “You’ll go blind! You’ll grow hair on your palms!” Let’s face it, Americans have had somewhat weird ideas about sex from the very beginning. Look at our movie industry: kiss a breast and the movie gets an “R” rating; lop it off with an ax and you get a “PG” rating. Something’s very, very wrong here. The movie Showgirls was mercilessly panned by critics, professional and armchair alike. Yet it was the talk of the town. Men watched it, eyes agog, muttering about decency and American values while one hand was playing pocket pool. Dan Duchaine is the only person I know who had the balls to say he liked the movie. Of course, he may be one of themthere preverts. Yes, I’m defending girlie pictures and sex in general. Why do I feel the need to, and more importantly, why am I using Muscle Media 2000 as a forum for my beliefs? Well, lately, we’ve gotten some flak from a few readers because the word “sex” appeared on one of our covers. These same readers have also pointed out that we’ve been running the occasional gratuitous sexy-girl-in-a-bikini

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is not as factual and hard hitting as ever? Likewise. PLEASE DISPLAY UNTIL 4/16/96 more SEX! SEX! SEX! $4. Francis. proper nutrition. Despite the protests of this minority of readers. is she too sexy?” we asked ourselves.. Muscular Development. helps introduce more folks to weight training. sexy ladies on the cover of muscle magazines gets guys to pick them up and read them. Even though Muscle Media 2000 is in competition with publications like MuscleMag. Then again. in the long run. shall I say.” trying the best they could to publish an informative magazine. does that mean their coverage… is not as factual and hard hitting as ever?“ MAY 1996 and SEX! SEX! SEX! $4. If putting pictures of beautiful. she looks nice now that her proportions are. the NFL.99 CAN. It’s a lesson the other bodybuilding mags have learned very well. yet when we print pictures of women in equal states of dis-dress.well. $5. information-based publication. hey. The content didn’t change too much. but when sex raised its head.99 CAN. which pioneered the swimsuit issue phenomenon. does that mean their coverage of Olympic sports. Lo and behold. etc. But. they were “hangin’ in there. we’re harpooned like salmon swimming through the river that runs by an Eskimo village. not so “man-like. “Gosh. if we run photos of girls in bikinis. this smacks of the worst kind of irony.” Then. MuscleMag has made Marla Duncan’s butt as recognizable as Bill Clinton’s face. Flex’s monthly nude or semi-nude pictorials are wildly popular. just because they have an annual swimsuit issue. $5.. I mean.S. their sales were only “so-so.99 U.S. The issue we struggle with is that we have tried to make Muscle Media 2000 a very credible. Ironman. we’ve been known to take a “jab” at the other muscle mags. Sports Illustrated. sales were. their sales jumped considerably. here we are. For a while there. I could swear I’m looking at a picture of Roger Stewart or some equally longhaired male bodybuilder.99 CAN. Trouble was. sexy. Just because Muscular Development runs numerous pictures of beautiful. PLEASE DISPLAY UNTIL 4/16/96 Babes! SEX! SEX! SEX! $4. If I look at some of those photographs and blur my eyes just a little bit. etc. $5. I find myself defending them. erected. does that mean their information on training and nutrition should be taken less seriously? I don’t think so. it probably. NBA. It’s a formula Muscle & Fitness has used successfully for quite some time. Think about it. sex sells. tanned men in posing suits so tiny they’d cause a fit of sexual apoplexy in the average gray-haired grandmother. It’s the rare issue that doesn’t feature a cover with the hottest vixen imaginable panting over some pro bodybuilder. “Don’t we have any pictures of Bev Francis from her powerlifting days or something?” (No offense to Ms. but truth be told.99 U. it’s made me wonder about some of the fans of these pictorials. they began running swimsuit pictorials in what seemed like every issue. A year or two ago. we all have one thing in common—we all believe weight training is a “…just because they have an annual swimsuit issue. it even got to the point where we were plagued by doubt every time we put a picture of a woman in a layout. and fit ladies.99 U. and if we run too many “T&A” photos. straightforward. in an industry that revolves around pictures of shaved. does that mean Dan Duchaine’s or Bill Phillips’ Q&A columns and all of our other features and columns aren’t as good as always? From time to time.Covers Home shot.. PLEASE DISPLAY UNTIL 4/16/96 . and supplementation. it seems like it would take away from the serious nature of many of the articles in the magazine. whatever does it for you. Perhaps the best example of the “sex sells” adage is Muscular Development. is unquestionably a very credible sports magazine.S. but in this instance.”) Somehow.

cuttingedge information on how you can build a better body? Or.Covers Home NO HOLDS NOBarred C O N T I N U E D “…I urge the ’silent majority‘ of bodybuilding mag readers (who love all those ‘hot shots’) to judge a book by more than its cover…“ fantastic form of exercise that can benefit virtually everyone. Luoma Editor-In-Chief . I know for a fact that ever since the muscle magazines have been publishing numerous photos of fit. accurate information on fitness and physique development in the business today. Sincerely. more and more women are getting involved in fitness/bodybuilding. and no matter how many “hot” photos you might find in future issues of MM2K. And. supplements. nutrition. And what on earth could possibly be wrong with that? The way we feel at MM2K is that if some “sexy” photos can increase our magazine’s circulation or make our readers “pay attention. all of you self-righteous Puritans out there who have been knocking the bodybuilding magazines’ new “sexy” look. Is the rest of the magazine filled with honest. Finally. and we believe proper nutrition and supplementation can help us all become healthier and more satisfied with our physical appearance. Information is the name of the game. and more! So. a relatively sound argument could be made that they “celebrate” the female form. is it just filled with superficial “fluff” that leaves you “high and dry” and craving useful bodybuilding facts? Think about it. I urge the “silent majority” of bodybuilding mag readers (who love all those “hot shots”) to judge a book by more than its cover—that is. Although sex is a great selling tool.C. take a chill pill! If you don’t like the photos. And greater newsstand sales equal more revenue which we can use to hire more talented writers (the best writers don’t work for peanuts!) and put out even more valuable bodybuilding information. As we mentioned in our last issue.” it just means more people are going to have access to the best. straightforward. it shouldn’t be the only thing you have going for you. once you’ve “sneaked a peak” at all of those pictures of beautiful bodies.. steroids.. T. evaluate what’s left. feminine females (who train with weights but don’t use steroids). And even though some people believe the muscle magazines’ swimsuit issues “sexually exploit” women. it makes perfect sense that magazines which are all about building better bodies have breathtaking and “stimulating” pictures of awesome physiques—both male and female. we’ll still give you the “no holds barred” scoop on training. just turn the page.

Even if you just want to write a letter. it looks like you’ve turned a negative into something very positive for you. I’d be delighted to meet with you anytime. It’s unusual how these things work themselves out. And. we ran an article about Craig Titus’ drug bust..” A Workout and Posedown in Hawaii R e a d e r s Letters ’ F e e d b a c k Fortunately. alleged in his article(s).C. More “Average Joes.C. He used other magazines as a forum to express his anger. of course. Because of how ferocious my schedule is. I guess what I want to tell you is that your [sic] letting some really low life individuals destroy the creditability [sic] of your publication. if I’m in the office.. and in a recent MuscleMag International interview. and even respected. I’ll run it in the “Letters” column in Muscle Media 2000. or even if you’d like to come talk to me “man-to-man” as you expressed in your MMI interview. When we meet you’ll be the first one to know it. if you choose to submit one. Bill Phillips The following is Craig’s response: Dear Bill. I’m going to have to decline at this point in time on your invite to fly to Colorado to meet you. we’ll just leave it at that. if you’d like to call. I’ll make sure that after you run your rebuttal. I try not to “censor” anything my writers want to run in Muscle Media 2000. because I empathize with you on this situation and fully understand how frustrated you are.. Craig made some disparaging remarks about Bill Phillips. “New Look” Gets Rave Reviews Less “Freaks”. By letting Dan Duchaine print that article about the internet proves what I’ve been saying about your trash mag. I really don’t take phone calls—not even from friends. Guys like T. or maybe toilet paper. Sincerely. Are you angry because you have the body of a 10 year old girl? MUSCLE MEDIA 2000 EXTENDS OLIVE BRANCH— TITUS EATS IT A few months ago. I was honest in my opinion of your magazine and stated only facts (statements that are true). I’ts [sic] great because everyone is finally realizing that the only thing your mag is good for is maybe starting a fire. The following is the letter that Bill sent to Craig in response to his MuscleMag interview: Dear Craig: I enjoyed reading your interview in the latest issue of MuscleMag International. I am glad you enjoyed my interview in the latest “MuscleMag. and Duchaine and others often insist that their material not be “touched up.. bodybuilder because of T. There are a lot of other things our writers can focus on besides this type of silliness.” I thought it was really good if I say so myself. I understand your frustration and would like to give you the opportunity to submit a rebuttal to the things T. Also wuold [sic] you please answer these questions. I’d even pay for your travel to Colorado if you feel such a meeting is necessary. However. He was not happy. 1. Bill Phillips “Are you angry because you have the body of a 10 year old girl?” . Faxing is much more efficient for me. This seems to be something that Dan Duchaine has a problem with (you know. You’ve gotten more publicity/exposure and have become a much more well-known.Covers Home Titus Gets the Last Word.C.” However. the convict that just got out of prison who works for your mag). Would you please tell Dan Duchaine to call me or leave a message where I can find him. I’ll accept your call.’s article.

Some sup- Karl Gabrielson San Francisco. and she taught me a lot about the finer points of magazine production (and helped foster a critical eye for what I had previously overlooked). stuff we ordinary folks simply can’t get. NJ We don’t mean to be a Patty Party-Pooper.” It should be common knowledge. I tend to work out at different times on different days. and Glamorous Glens in your illustrations? Can’t you use Average Andys. but we called in Danny Discussion and Darcy Debate to offer our point of view (we’re kinda gettin’ into this alliteration thing). One last thing. wants to tackle this idea in a significant way. Why then. too. but in design. though: if Craig thinks Bill has the “body of a 10-year-old girl. and we refuse to be a party to it anymore. Next Nutrition Carlsbad. While a lot of the other bodybuilding mags are visually pleasing. We feel that Muscle Media 2000 features more “realistic physique role models” than any other bodybuilding magazine. Guess what? Of the hundreds of men and women who belong. Why do you constantly put those pictures of yourself in your mag. It’s obvious Craig misinterpreted Bill’s letter somehow. Let me tell you a little bit about myself. so they’ll know in advance what their genetic potential is for gaining muscle size and strength.” Craig has milked all the publicity humanly possible from this event. MM2000 is almost as cool as Ray Gun. as do the rest of us. Congratulations on being bold. we’ll put your picture on the cover of the magazine! As far as muscle biopsies. not only in text. You strike me as a mag that sincerely appreciates reader input. Anyhow. a lot of research shows that this number can actually increase through the right kind of training. MM2K: Best regards. I am 38 and have been working out since July of 1993 at a local Gold’s.Muscle Media 2000 features more ‘realistic physique role models’ than any other bodybuilding magazine. most of them are still stuck in the ’80’s. Bikini.” what must he think of his average bodybuilding fan? AVERAGE ANDY ANGRY AT GIMPY GENES This is my first letter to you at MM2K. they all use good form and good nutrition. that those vein-busting biceps came about with steroids. Regular Ralphs. It will be coming out next month. Jenkins President. either that or he’s just being plain silly. do the majority of us look so ordinary and plain and just unbuffed? I believe it’s the “G” word and that means genetics!! It seems to me that no magazine. we tried. though. We’ve seen some of the most pathetic-looking folks. giving you ways to increase muscle while burning fat is still our number one priority— that will never change.. are you a fitness model? Would you please answer these questions as soon as you can because I want to include your answers in a new column I’m writing. Muscle Media 2000 is developing a look that will be the envy of everyone in the graphics business. too! MM2K: Anthony Nardiello Roselle Park. Craig Titus Oh well. and colorful.. Don’t worry. I used to date a woman who was a consultant to several BIG magazines. We want to let you know that this is only the beginning. No other bodybuilding magazine makes it more clear that steroids play an enormous role in the development of today’s top physique stars. graphically speaking. CA “. We wish him well in the future. young and old. . Could it be that millions of us out in America might come to realize that most of us have genetic “garbage” rather than genetic “goodies. We have fewer “freaky” steroid-built bodies than any other bodybuilding magazine. Is it true you and Stoney Grimes are lovers. but most are uninformed. Is your magazine a tool to destroy athletes [sic] careers because you never made it? 3. Sincerely. including yours.” I received the April issue of MM2000 last night. and Ordinary Ottos in your pictures? I’m just a guy in Jersey who’s crying for the truth to be told in your industry. Why can’t MM2K lead the way in this regard? MM2K: READERS BIG ON MM2K’S NEW BOLD LOOK Goodness gracious! The latest issue is really a quantum leap. Besides.. and I hope you’ll see fit to print it in your “Letters” section for all to see. most innovative mags. progressive.. men and women. With this current issue.. Peter Perfects. so I believe I have seen nearly all the members at one point or another during my membership at this gym. Pretty amazing. CA Thanks to all the readers who have responded so positively to our new look. it’s just not realistic for average weight trainers to get muscle fiber biopsies. If you can find any evidence to support the contrary. David A. or do your prefer Dan? 4. hippest. and Wired (but it’s easier to read).very appealing. you’re right up there with some of the wildest. make such incredible physique transformations after they start bodybuilding—without drugs—that it would amaze you. Why not print articles about muscle fiber biopsies that tell in advance the number of fibers in a given muscle so the person will know his genetic limitations in advance? Why can’t your publication do a series of articles on genetics and thereby provide a realistic goal for the many of us who struggle so hard without steroids? Why not pick an average Andy and follow-up his progress to show us what he can accomplish? Must you always use those Flawless Freds. The graphics are great. this is the last time we’ll mention anything to do with the Titus “incident. I haven’t seen ten that resemble a magazine cover! Sure.Covers Home 2.

Dieter Segar. we also perspective had the good fortune to bump into Shawn Phillips and Laurie Donnelly. enough fun at your expense. Our sport needs people like him. you don’t see Roseanne modeling Oleg Cassini clothes or swimsuits. shaving works fine. Bodybuilding is coming into a new age. as not to embarrass Back during World War II. Hitler envisioned an army of hairless soldiers who could take a shower and dry off very quickly and thus be able to get to the front lines much more rapidly than enemy soldiers who were still blow-drying their hair and shaving their backs. Hitler’s scientists began a research project with far-reaching implications. MM2K: I’ve been reading your magazine for the past year. as evidenced by scores of doubleblind. Obviously. However. are cursed with body hair and thus do rather poorly in bodybuilding competitions. MM2K is for real! Keep it real. a steady diet of pictures of regular.” of withmasses. and it can be a true sport through people like us and a publication like yours. Of course. Shawn’s an my excellent representative of both magazine and a healthy lifestyle. you’ve got to admit. It definitely looks better and shows off the muscles better. there is a chemical that removes body hair—it’s called Nair. . CA plements do indeed work. As a result. Our while ing the resort’s general manager. Shawn looked good!). after all. actor Ed Asner used to be a bodybuilder but was forced to become an actor because of his extremely hairy back. the product of normal births. and the information in your magazine (and now in the Supplement Review) has helped me immensely to improve the way I Photo: Jim Amentler Virtually all successful bodybuilders like Danny Hester have good genetics. the war ended before his plan came to fruition. Both are terrific publications for which I wish to thank you. genetics. Let’s inspire!there at MM2K are doingdo it integrity! You guys a good thing by cutting out the BS so prevalent in this sport. I’ve just finished reading the 1996 Supplement Review. One thing I am curious to know is how the weightlifters in your magazine seem to be without any body hair and are always tanned. By injecting estrogen into a fetus at a particular time during gestation. Other bodybuilders. I have been weightlifting for a few years. too. This is something the fashion mag business learned a long time ago. Their goal was to develop a race of hairless super-babies. all right. TOO. we continued bodybuilding ourItantics over breakfast. Deric Stocton Santa Cruz.and a had that littlemock buzzing! After a workout spontaneous pose down (Damn. We’ll definitely keep your suggestions in mind and pass them on to Butthead Bill (Uh-oh. Yes. who similar to are in a position to not only increase awareness but who also intend to raise the collective consciousness the Let’s motivate! And let’s my own. and mind good to know that really does my heart there are people around whose perspective on the scene is bodybuilding scene is similar to yourown. All right. average people wouldn’t inspire people to nearly the degree that some of the Glamorous Glendas or Flawless Freds do. placebo-controlled. Today’s hairless bodybuilders are the result of those early experiments. hairless babies were born. peer-reviewed research studies. As well. Is there a chemical that can be taken to get rid of body hair? Or is it all genetics? Name withheld by us. but we feel we already address the topics of steroids. We’ve actually featured a number of these Average Andys in Muscle Media 2000. Unbeknownst to most people. and muscle-building potential in Muscle Media 2000 more thoroughly than any other bodybuilding magazine ever has! eat and work out. we’re in trouble now!). YOU SHOULD there are MEET THE people around REST OF US.the opportunity to recently MM2K:Ispend a myhadfriendHawaiitraining week in at the with whose Waikoloa Hilton Resortlast morning there. I’ve made great gains in my physique. Talk about positive energy and good the we gym on the vibes! Betweenquickfour of us.and trainpartner Carol Elwyn. Oh. and thanks for the compliments! SANDPAPER WORKS WELL.Covers Home C Letters O N T I N U E D “It really does my heart and mind good to know that IF YOU THINK HE’S NICE.

For those of you who didn’t read the interview (What happened? Were you in a coma?). The product contains things like yohimbe bark. a little unsavory. this guy’s personality most resembles the stuff you’d scrape off your shoe after you’ve come home from the Westminster Dog Show. borders. Anyhow.Covers Home H O T T a l k NEWS NEWS TIDBITS Bodybuilder X’s Identity Still a Mystery The entire bodybuilding world is still trying to figure out the identity of Bodybuilder X (“I Confess. Vitamin E. give you a hint: someone correctly guessed the identity of Bodybuilder X on Internet exchanges last December 27. And.000 for a completely candid interview. we’ve been told that the pros are all scratching their heads trying to figure out who Bodybuilder X is.S. not us!). well. . His confessions were. In other words. and a number of other compounds. The Australians are buzzing over it. as evidenced by the short article reprinted above from a British bodybuilding magazine.) Male Fuel is available at General Nutrition Centers and health-food stores everywhere. Paul. Vitamin B-6. Male Fuel was developed by Steve Blechman. ginkgo. or Sonny—but it ain’t none of them guys. The identity of Bodybuilder X is still a mystery (to the public. L-tyrosine. If the reputation of the designer of Male Fuel is any indication of what kind of product this will be. Achim.” January 1996). & MISCELLANEOUS INFORMATION New Sex Pill from Twin Twin Laboratories has just released a new product called “Male Fuel. the fun isn’t limited to within U. Steve. we paid a pro bodybuilder $3. They’ve guessed that it might be Dorian. Vice President of Product Development and Marketing for Twin Laboratories. L-arginine. saw palmetto. We will. it should be a doosey—Blechman is widely recognized as a worldclass dick! (Just kidding. however. as are the English.” The supplement allegedly increases potency and helps protect a man’s “goods” from common health-related woes.

and it’s good to see more people are shooting for a realistic goal. “Hell no! Bill and I are as out of place in Hollywood as Jed Clampett! We fit in much better here. ex-IFBB/WBF star. now it’s my turn to ask you a question—I need your input on something I’ve been trying to figure out for a while. Jeff Goldblum. they’re right.645 answers to this question—definitely enough to be “statistically relevant.” Shawn was tight-lipped. attractive look—one that’s pleasing to the self and others.” After analyzing the results. One of the main reasons given for wanting to look muscular but not “freaky” was that many believe after a certain point. The exclusive surprise party was attended by big names like Jean-Claude Van Damme. Box 277. and 6% said they wanted to be “athletically muscular. and probably has 3% bodyfat). Richard Pryor. you surpass an aesthetic. One last observation—the younger guys (between 18 and 24) wanted to look more like Paul. Golden. Shawn said.” Perhaps his inside contacts for this latest “gig” are the same that landed Shawn and his brother Bill (Executive Editor of Muscle Media 2000) VIP passes to the recent grand opening of Planet Hollywood in Beverly Hills. Clint Eastwood. and many more.Covers Home H O T T a l k W H A T ’ S H A P P E N I N G That’s How Much 22% Muscle I Want… How Much Muscle Do You Want? Paul DeMayo O kay. we’ve received 1.” like a lean. like Paul DeMayo. weighs 270 lbs. I don’t need this information for any particular reason. Linda Evangelista. whereas they realized it probably would not be possible to build a physique like Paul’s (who is 5’8” tall. where we belong.O. Obviously. lean and muscular. here’s what we found—72% of the people who responded said they would prefer to look like our “in-between” example— Shawn Phillips. but he does design weight-training programs for a number of Hollywood’s “elite. whereas the guys who were 24 and older either wanted to look like Brad Minns or Shawn. I also know most of you aren’t necessarily interested in competing in bodybuilding contests. 22% said they wanted to get as big as a house. James Woods. P. You can fax your feedback to Bill Phillips at 303384-0088 or mail it to Bill Phillips. like a GQ model. Now. 72% Shawn Phillips 6% Brad Minns A couple issues back.” including a guy they call “Sly. defined GQ model. Tony Pearson. drop me a note or send me a fax and tell me what your ideal physique would look like. Interesting… Membership Does Have Its Privileges Sylvester Stallone and Shawn Phillips National fitness star Laurie Donnelly and Muscle Media 2000 contributing editor Shawn Phillips were recently seen making the rounds at a very exclusive Hollywood insiders‘ “surprise party” for Oscar winner Whoopi Goldberg. They all remarked that they wanted more muscle than they had! Most readers felt it was possible to build a physique like Shawn’s (who is 5’10” tall and weighs 208 lbs with 6%-7% bodyfat). I know we all want to have more muscle and less fat. perhaps it’s the “contact” that landed Bill four front row seats at the Academy Awards! When asked if the two might be “going Hollywood” to work more closely with their VIP clientele. One thing that was clear is that those who responded are trying very hard to improve their bodies. CO 80402. we asked readers how much muscle they would like to have—would they want to be super-huge and freaky. Or. To date. (It seems birds of a feather do flock together!) When asked how he and Laurie got the special “invite. but muscular. I’m just curious. tell me why you want to look that way. Ron Meyer. how much would you want? Would you want to be freaky big/huge like Paul DeMayo? Or lean. would you rather be somewhere in between? If you get a chance. If you could have as much muscle as you wanted. Phillips and Donnelly shared a table with bodybuilder/model Fabio and his pal. Colorado…” . or somewhere in between. but you wouldn’t mind looking like you could enter a contest. like a GQ model? Or. and in one or two sentences. in Golden. Tom Selleck. I’m trying to figure something else out.

photographers. generous paid vacations and holidays. For Muscle Media 2000 and my other companies to be the best they can be. Box 277. a laser disk player. the founder and owner of Muscle Media 2000.Covers Home H O T T a l k NEWS NEWS CONTINUED TIDBITS MM2K on the Move! Bill Phillips. Power Systems Technologies. but Bill contends. tanning booths. NSA. “This building is completely out of the ordinary because I want our companies to be completely out of the ordinary!” He emphasizes that. the building will also have a theater that will comfortably seat 50. and a wet bar. Colorado. editors. area. sales reps. c/o MM2K. Brevan Adams. etc. THX surround-sound. After months of preparation. The 60.) are on the move! For the past two years. Mile High Publishing. a salon (Bill can’t stand leaving work to get his hair cut). and his “Fitness Companies” (MM2K. And today.4 million project in early October. and significant supplement discounts to all employees! Wouldn’t it be nice to work for such a company? Well.” They took their ideas to Colorado’s best construction firm.000 sq ft gym.” If you think you’ve got what it takes to be a part of the Muscle Media 2000 team. send your resume to Rick Anderson. builders broke ground on the $4. more than ever. rope lighting—the works! And. research assistants. a 401K program. “We’re always looking for new talent—writers.500 sq ft break/game room. we need quality personnel. if all that’s not enough. . pool tables. And. “It’s my goal to have people want to be at work—I want them to be extremely comfortable—I want them to feel like kings and queens.” Phillips’ companies also offer an incredible health insurance plan. the Neenan Company (which recently completed the Denver Broncos’ new headquarters). customer-care representatives. CO 80402. P. The only things missing are a hospital and a cemetery. including a 3. Golden. have been designing what they describe as the ultimate “fitness wonderland. or fax your resume to 303-279-6465. and a massage room. showers. a cafe with a spa chef. satellite.000 sq ft. state-of-the-art office/warehouse complex will have extraordinary amenities. EAS. maybe you can! Phillips states. of course). fully equipped with the highest-quality weight-training and aerobic equipment available. The new company headquarters will be located just a block from its current leased operation at the foot of the breathtaking Rocky Mountains—12 minutes from downtown Denver and just a short drive from world-famous resorts like Vail and Aspen. complete with multiple television monitors & T HE D ENVER B USINESS J OURNAL A scale model shows what the new MM2K HQ will look like just a couple of months from now! (hooked up to satellite TV.O. Phillips and his lead Project Coordinator. “We’re working on that!” Phillips claims. Phillips’ 80 employees presently occupy 3 separate office and warehouse locations in the Golden. Construction will be completed in May of this year. there will also be a 1. employees are looking for much more than just a paycheck—they want to work in an environment that makes them comfortable—one that’s conducive to a good quality of life. etc. The theater will have a 146 sq ft screen.

C. Boyer convinced Laura that he wasn’t dead— perhaps a bit sleepy from watching several Urkel episodes back to back but not dead. probably from years of dietary extremes. And rumor singled out Dan Duchaine as its emissary. Luoma.” after which he grabbed the diminutive fitness model. he could end up in prison for life. outrageous amounts of exotic drugs. reporting Boyer’s death. But things haven’t changed and probably never will. Mentzer gave a fantastic presentation on high-intensity training.” That seems like a “nice” comment. T. after a heated debate. thought he was dead. but it’s not.” The charge against Cormier is corporal spousal assault. scurrying off to the phones for verification. Apparently. rumor decided that Boyer Coe’s ticker had stopped. the rumor spread until everyone. so like a virus. . was able to contact MM2K contributor Laura Dayton who had just spoken to Boyer 20 minutes earlier. and the accumulated toll of brutal workouts.J. this proves to be nothing more than a storm in a teacup and that Chris and Ahmo get back together again. which sent Muscle Media Editorin-Chief.C. Gelb “We hope that. but what makes the incident even more serious is the magazine’s shortsighted and insensitive attempt to gloss over the incident: Photo: Irvin J. No one answered Boyer’s phone. The important question they didn’t answer was. probably Boyer included. Dan comes into contact with a lot of people each day. Somehow. and Nicole Simpson saga came to light. we like you no matter how much you weigh! Photo: Alex Ardenti Just a Lovers’ Quarrel?!?!?! By now. not gaining it! That’s alright Mike. Dan got a phone call. All of this is old news to fans of pro bodybuilding. Boyer lives. Of course. If he “loses it” again. Don Ross’ condition remains unchanged—he’s still dead. Cormier needs help. you’ve all heard Chris Cormier about Chris Cormier’s alleged assault on his 110-lb girlfriend Ahmo Hight. T. “slapped and finally choked her until she could not breathe and actually lost consciousness. but according to recent reports. And nobody wants that! Reports of his Death are Premature Who knows how rumors get started? In bodybuilding. Cormier became “enraged. dead guys don’t pick up the phone. plenty of it.Covers Home H O T T a l k Mentzer Packs It Mike Mentzer On A story in a recent issue of Muscular Development (MD) described how bodybuilding legend Mike Mentzer packed on 30 pounds using a new Twin Lab supplement. Twenty minutes later. like many domestic disputes. Makes sense. an unanswered phone call doesn’t equate to a death certificate. “Where did he pack those 30 pounds?” At Muscle Media 2000’s recent “No Holds Barred” seminar in Las Vegas. which is the most serious criminal charge that can be made in a domestic/spousal situation outside of attempted murder. You’d think the whole continent would have taken pause to consider the ramifications of domestic violence after the whole O. from what had always been a reliable source in the past. Police reports indicate this wasn’t your ordinary “domestic dispute” and that the 250-lb Cormier almost killed this young lady! To categorize this near-murder as “a storm in a teacup” is the height of insensitivity. like all subcultures. but Mike himself admitted his condition was “less than optimal” and that he was going to start “getting back into it” in hopes of losing some weight. do they? Still. According to a police report published in another bodybuilding magazine. Dan even announced Boyer’s death at the First Annual Muscle Media 2000 “No Holds Barred” seminar in Las Vegas. the latest one came as sort of a shock to the friends and family of Boyer Coe. rumors run rampant. least of all Boyer.

that’s the magic number. it’s like rushing for a hundred yards in a football game or going 4 for 4 in a baseball game. the percentage of magazines bought off the newsstand. Texas. Flex’s poorest selling cover of the year had Shawn Ray. Sales of that issue were very low.” . stick some cleavage or rear end on the cover. “This is en-o-rmously exciting! Can I take him home and play Ninja Turtles with him?” Proud papa Lee said. Flex’s biggest seller in ’95 featured Sharon Bruneau. probably not. Lee and Robin Labrada are happy to announce the birth of their second child. more specifically. and a kind of veiny and non-sexual shot of Michelle Andrea. Ironman has hit on a similar winning formula. we haven’t really experimented with the sex route. For instance. Our sales have been growing quite nicely. Their recent Tony Little cover was their worst selling issue in recent memory. That issue was MD’s best-selling issue ever! Now. multiply by the square root of pi. If you hit at least 50%. 1996 at 7:31 a. The good news is. Blade Cameron Labrada. Each magazine protects their “numbers” like a mother bear protecting her cubs. whose first question upon seeing the new baby was. a sexually provocative. When they put Debee Halo on the cover in a wet T-shirt back in April of ’95. if the cover is dynamite. in Houston. The cover plays a big part in the final sales numbers. comparatively. so the only big change occurs when they don’t put a woman on the cover. Our bomb of the year featured Mike O’Hearn. Dennis Newman. Muscle & Fitness almost always features a lascivious babe on the cover. and measured 20”. The trouble is. Muscular Development was sputtering along. Training for the 2020 Mr. Still. and what has Muscle Media 2000 found? Well. rarely making a dent in the bodybuilding publishing world. sales are often dynamite. Hey. Debbie Muggli. Blade was born on January 18. and the numbers certainly support that. the sales jumped. Flex and MuscleMag have experienced the same kind of success when they went the girlie route. divide the hypotenuse by the denominator. clad in only a palm leaf.” on the cover.he still has another set of overhead boob pulls to finish. carry the 6. 60%). In the publishing business. but believe us.” The December 1995 cover featured Craig Titus. we pay an awful lot of attention to percentages.” Of course. practically every other cover features a fitness “bunny” on it. Oh. Our best cover in ’95 featured Joe Lazzaro and Laurie Donnelly in a decidedly non-sexual pose. and you’ve almost guaranteed yourself big sales percentages (see this month’s “No Holds Barred” column). people are buying more bodybuilding mags than ever. However. it’s a fascinating “science. Then along came the May 1995 issue which featured Kim Paul. too. they have their “slow movers. we’re extremely happy and thank God for this greatest of blessings.. these percentages are closely guarded secrets. it doesn’t take a Mensa-level IQ to figure out that sex sells. the sales percentage for that issue is 60% (let’s see.. However. your sales suck. if there are 10 copies of Muscle Media 2000 at your local Piggly Wiggly grocery store and 6 get purchased. all in all. yeah. whereas MuscleMag’s weakest cover featured Frank Sepe and the face of Monica Brant (her cleavage was obscured by Sepe’s head). why change it? Still. and Lenda Murray in hooker-style vinyl miniskirts. Conversely. A couple years ago. it’s not that hard to get indicators of how the various mags are doing. 3. “All jesting aside. If the cover sucks. Olympia must start early!” Lee continues. “Not before he’s done with his workout. when you’ve touched on a winning formula.Covers Home H O T T a l k NEWS NEWS CONTINUED TIDBITS The Champ’s New Boy! & Muscle Publishers’ Highs and Lows Ever wonder about bodybuilding magazine covers? Which ones sell and which ones don’t? Well. MuscleMag’s biggest seller was their swimsuit issue. 7 ounces. Blade weighed in at 8 lbs. Conversely. bikini-clad “fitness model.m. He joins his brother Hunter. but we have highs and lows. each magazine has had its ups and downs.

Covers Home H O T T a l k HIGH LOW HIGH LOW Good cover— Good sales We can’t figure out why this one didn’t move T&A wins again! Bold but bad HIGH LOW HIGH LOW Cool cover! Little cover pulls little sales Good wholesome muscle Concept confused potential buyers HIGH LOW HIGH LOW T&A: a simple formula for big sales NO COMMENT Swimsuit issue Not enough muscle (or boobs) showing .

What I meant by “research” was that double-blind..if they can prove their supplements are 500% more effective.. In the last issue of Muscle Media 2000. the statistics will be compiled by experts. body-composition tests. and the data will be presented at a scientific conference. For many supplement companies. ain’t the case! There’s no F-in’ way any supplement has been shown to produce gains like that. Nowadays.35 x 500%) of lean mass in 28 days. will be made before and after giving the subjects various doses of creatine monohydrate. Take this claim which appeared in that recent article for example. ALC hasn’t been proven to do anything pos- Q A I read about this new company called “Muscle-Tech” in an article in MuscleMag recently. analytical methods such as muscle biopsies. “research” means flipping through muscle magazines and trying to figure out what products are selling well and then attempting to imitate these products—that’s basically what most “research” in the bodybuilding business consists of. is something called acetyl-L-carnitine (ALC). placebo-controlled study. that show the Experimental and Applied Sciences’ (EAS) product Phosphagain™produces an average gain in lean mass of 5. you see supplement companies throwing around the word “research” all the time.. That.. But what I’ve seen so far lacks credibility. which was done at a legitimate uni- “. but Zulak couldn’t provide any information that could back the “unbelievable” claims made in his article. Why Bodybuilders Use Insulin.Muscle-Tech’s products are over 500% more effective than any supplement currently available. etc.75 lbs (5. etc. Hold Off on Arginine Aspartate for Now. where it’ll be presented.if Muscle-Tech’s new supplements are 500% more effective than Phosphagain. UN B y B CENSORED Q&A i l l P h i l l i p s versity and presented to scientists at the International Sports Nutrition Conference last September and is now peer reviewed. One of our MM2K researchers contacted Greg Zulak (who wrote the Muscle-Tech article).000! I have the results of a double-blind.” I’d sure like to see the substantiation for that! Five-hundred percent more effective. then they’d produce an average gain of 26. How do you rate this company’s products? There’s not much information available on Muscle-Tech. Cycling Vanadyl Sulfate. Okay. placebo-controlled university studies are going to be conducted. that I’ve been getting a lot of questions on. huh? (Ridiculous claims like this make it hard to believe any of the claims made about Muscle-Tech products. That’s research! One of the products mentioned in that MuscleMag article. I repeatedly attempted to contact this Muscle-Tech company to ask for more information on their research but made no progress.. I’ll Federal Express them a check for $10.000 immediately.35 lbs in just 28 days (which is a BIG gain!).Covers Home Muscle-Tech Claims Lack Credibility. performance evaluations. and scientific.” . RU 486 for Muscle Growth? Watch Out for Fake HMB! Optimal Supplement Dosages. although it never mentions where this research is being done.. my friends.) If Muscle-Tech can prove that claim. I’ll personally cut them a check for $10. who’s doing it. I said EAS was going to conduct more research to find out what the optimal doses of creatine monohydrate are for bodybuilders.. The article constantly mentions Muscle-Tech’s research.. Then.than any other supplements available. “.

and if the same claims show up in their ads that were made in this recent article. and I also know the difference between proof.” I’ve been using 70 mg of vanadyl sulfate a day.. they’ll measure not only IGF-1 levels but body composition and strength as well—these are the most important factors to me and most other supplement users. The great feature about ALC is that. you’d have to continue to study the test subjects after they quit using the compound. their body composition. There’s no depression. eventually you’ll lose what you’ve gained. I’ve been getting great results with 45 mg a day. would you expect to go out in the sun for two weeks and get a nice tan and then stay tan for the rest of your life? Of course not! It just doesn’t work like that. and if you wanted to say that ALC doesn’t cause you to lose muscle when you stop taking it. I hope they’ve got a great lawyer who can help them explain all of this to the Federal Trade Commission. making a claim that the gains are permanent is really. and all kinds of things. “It’s extremely possible that arginine does not increase IGF-1 levels in young. I’ve read a lot about IGF-1. but I don’t recommend this much. When I first started writing ten years ago. it doesn’t cause you to lose muscle when you stop taking it. zits. and total bullshit! I’m certain you’ll start to see ads for Muscle-Tech supplements showing up in MuscleMag. It’s extremely possible that arginine does not increase IGF-1 levels in young. hopefully. Steroids don’t even do this! Using supplements or drugs that may accelerate lean mass and strength gains is similar to weight training itself in that if you stop doing it. But if you want to use more. the subjects in this recent arginine study were between the ages of 67 and 82. When Zulak describes ALC. blah! Where’s the substantiation for such claims? Before you’d be able to legally make claims like these. evidence. For example. much less promote muscle size and strength in healthy weight-training humans. I’ll Federal Express them a check for $10. But I now have a lot more experience and knowledge in the field of bodybuilding supplements. healthy bodybuilders. What they are claiming is that the gains in muscle size you get from taking ALC are permanent.000 immediately.. I just wonder. and I’ve been getting really good results. I’d say hold off on arginine— there are better supplements to spend your hard-earned money on. And. really going out on a limb. stay off it for four weeks. a number of our bodies’ key hormones will be well below what they are when we’re in our 20’s and 30’s. A . Do you know how much arginine I should take? Q A What you read about arginine increasing IGF-1 levels originated with a study presented last year in the Journal of Parenteral and Enteral Nutrition.. I’d definitely “cycle” it. and not only is there no proof that ALC produces any gains in size and strength to begin with. I know of no compound in the world that produces permanent gains in muscle size and strength. A lot of bodybuilders have been using 70 to 100 mg of vanadyl sulfate a day. You’d have to measure their testosterone levels. In Zulak’s defense. you might use it for six weeks. I made the same mistake myself a few times—I didn’t know any better. In that study. I don’t think this study really has all that much application for bodybuilders—you see. Typically. placebo-controlled university studies in weight-training athletes.” Blah.Covers Home itive for bodybuilders—there’s some research that shows it may help mitigate chronic stress-related reductions in testosterone levels. since I’m using more than the “recommended dose. by that age. and it sounds like this is an important hormone for muscle growth. unlike steroids. healthy bodybuilders. For now. he’s really not a supplement expert and maybe he’s being fed information that he just assumed was correct—he might not have the knowledge to understand the difference between what’s real and what’s not. then use it for six more weeks and so on. But. you’d have to do double-blind. someone will study the effects 30 grams of arginine aspartate have on bodybuilders. I want to reiterate my proposal to Muscle-Tech—if they can prove their supplements are 500% more effective (I assume they mean for gaining lean mass) than any other supplements available. increase of estrogen. but I looked everywhere and couldn’t find any studies showing ALC has ever been shown to stimulate testosterone. finally. Unfortunately. You’d have to compare ALC users to test subjects who consumed a placebo.” should I be cycling this stuff? Q I’d say yes. and I think that’s all most lifters need. he says. The body always tries to go back to “normal.” For example. (Am I nice or what?!) I recently read that using the amino acid arginine can cause a significant increase in IGF-1 levels. and hopefully. “ALC is the only product I know of that has steroid-like effects—but without the negative side effects. blah.. 45 subjects who used 30 grams of arginine aspartate a day for 14 days experienced a significant increase in blood IGF-1 levels.

However. What’s this whole insulin thing about? Q A “There’s no doubt that insulin use is having a major impact on pro bodybuilding. they probably won’t create a high enough blood sugar level by the time their insulin shot “kicks in. and I’ve read some things about this in the various magazines. they often notice a different reaction from the same dosage—this is just one of several complicated hurdles that insulin-using bodybuilders have to deal with. it’s insulin’s job to keep things as “steady” as possible. it appears insulin’s even more effective. There are different sources of insulin—standard and purified animal insulins as well as human insulins are available. Why use insulin? I thought high insulin levels made you fat. Standard and purified insulins also come from different sources—they may be from beef. insulin will increase your bodyfat levels. clenbuterol. If you’re placing extreme physical demands on your body by doing intense weight training and you’re not taking in an excess amount of calories. Human insulin is identical in structure to the insulin produced by the human pancreas. the bodybuilders I’ve been talking with use anywhere from 20 to 40 international units (IU’s) of insulin a day.”) This type of insulin usually kicks in about an hour or two after you take it. Keep this in mind—your pancreas naturally releases insulin (if you’re not a Type I diabetic) after your blood sugar levels rise. it can help prevent the breakdown of muscle tissue which makes it anti-catabolic. steroids. when given to a lean. You might think of insulin as a “nutrient storage” hormone. pork. and it may cause growth hormone (GH) and IGF-1 to become potent muscle builders and fat burners. Now. You have a knack for explaining things (sometimes complicated things) in a way I can understand. Then. Type I diabetics have to take insulin shots a few times each day to help their bodies transport glucose out of their blood and into cells. but for people who aren’t working out hard with weights. That orange juice is processed by your digestive system into the simplest form of carbohydrate (glucose).Covers Home UN UN C O N T CENSORED Q&A I N U E D I’ve heard a lot about top bodybuilders using insulin to help them gain muscle. insulin would probably have virtually no positive effects on body composition. you might be wondering if insulin is such a great bodybuilding drug. how come all diabetics aren’t muscular and lean? Well. All types of insulin should be stored in a cool place like a refrigerator but not a freezer. On the other hand. One thing some bodybuilders have pointed out is if they switch from animal to human insulin (or vice versa). but I can’t quite understand it. And. Remember how I told you insulin was a “nutrient storage” hormone? Well.” Here’s your insulin crash course: as you most likely know. For example. Standard and purified insulins differ in their degree of purification and content of non-insulin material. If bodybuilders take a shot of insulin first thing in the morning and then just eat complex carbohydrates. But insulin. day in and day out. if you’re a sedentary person who consumes an excess number of calories. Usually. it seems insulin. Insulin also helps glucose and amino acids get into muscle cells which facilitates anabolism. and/or IGF-1. But when you take an insulin injection. what insulin does is escort protein (amino acids) and carbohydrates (glucose or blood sugar) into various cells of the body. thyroid drugs. and it’s shuttled into your bloodstream. Anyway. let’s say you just drank a glass of orange juice. and it differs slightly from animal insulin.” That is. insulin is a protein hormone that’s secreted by an organ right in the middle of your gut called the pancreas. a lot of bodybuilders are using insulin. There are two main types of insulin—longacting and short-acting. remember what I said earlier—how insulin works depends a lot on who’s using it. it’s also a nutrient storage hormone with bias. Why is this? Well. can make them even fatter. the insulin in your body wants to take nutrients to muscle cells preferentially over fat cells. Thus. aren’t already quite muscular. when given to obese persons. muscular bodybuilder. insulin can be a “doubleedged sword.) There’s no doubt that insulin use is having a major impact on pro bodybuilding—I have firsthand information that a bodybuilder who came out of nowhere last year and almost won the Olympia is a master with insulin—he really knows what he’s doing! Injectable insulin is something that has been used for many years by diabetics—these are people who have a disease which prevents their bodies from making enough insulin (Type I diabetes). and aren’t using other bodybuilding drugs.” and they can go .. Short-acting insulin stays in the body for about six hours after injection. or a mixture of the two. or they have a defect that causes their cells not to recognize insulin (Type II diabetes). Now. insulin comes along and takes that glucose into various cells where it’s used for energy or stored. increases definition and muscle fullness.. and they’re not getting fat— they’re getting bigger and more cut than ever. In that environment. (I’m not convinced IGF-1 or GH are all that great on their own. Bodybuilders who are already lean and have a lot of muscle can get even bigger and leaner with insulin use. you’re causing your blood sugar levels to go down— this is called hypoglycemia. it can also prevent the breakdown of bodyfat and increase bodyfat storage. a lot of top bodybuilders are using insulin. (Insulin shouldn’t be injected into a vein or intramuscularly—it goes under the skin or “subcutaneously. But as you mentioned. Simply put. along with growth hormone.

a bodybuilder might use insulin for eight weeks. Reportedly. you can go into deep hypoglycemia and even a coma.” and you’ll start holding water under your skin—you’ll look bigger but still “flat. they have to pay very close attention to their diets and eat exactly every three hours. For example. using insulin while carbing up can produce such dramatic effects. it’s much harder to predict and manage. Some bodybuilders take a combination of the long and shortacting forms of insulin.” I feel bad for them. (Remember Claus Von Bulow and that whole deal with his wife? If not.” But when you start feeding your body with high amounts of carbohydrates again. so the risk of hypoglycemia is minimal. assuming that the competitive (serious) bodybuilder eats the way he should. and if you take in too many carbs.. wiser insulin-using bodybuilders apparently get good results by consuming 10 grams of glucose (simple carbs) per IU of insulin about 20 to 30 minutes after they take a shot.. but if they do this. you can literally stand in front of the mirror and watch your muscles swell. For example. glucose will “spill over. But. Insulin use for precontest preparation is extremely popular with the pros and top amateurs. that extra insulin goes to work and pushes glucose (and available amino acids) into muscle cells. then 10 IU’s of the short-acting insulin 6 hours later and another 10 IU’s of the short-acting insulin after another 6 hours. If they don’t take an insulin shot first thing in the morning and have a meal with only complex carbs.” You see. shaking.” The bodybuilders I’ve talked to say that carb loading while you’re using insulin produces incredibly dramatic results and makes it more likely that you will “peak” with maximum muscle fullness and definition. they can get away with not eating any extra simple carbs. with at least six hours between injections. but insulin is a drug that really belongs in the hands of a physician—self-administering it is just so risky! I personally wouldn’t mess with insulin—I just don’t like taking those kinds of chances with my body—to me. Their thinking is that this might minimize long-term side effects of insulin use. then take eight weeks off. You see. They also need to make sure they have a good-sized serving of protein and carbohydrates with every meal. (Using insulin before going to sleep is not a good idea! You can’t tell if you’re having symptoms of hypoglycemia. However. I’m not a pro bodybuilder. so you could have some big problems!) Most bodybuilders are cycling (going on and off) insulin even though many do not go off steroids. your muscles will be small and “flat. if you deplete your muscles of glycogen (your body’s stored form of carbohydrate) by eating a low-carb diet (100 grams or less a day) for 3 to 5 days and working out really hard. if you misuse insulin.” In fact. don’t worry about it—it’s not worth explaining. “. and it doesn’t cause abnormal bone or cartilage growth (like growth hormone). it’s not worth it. The top bodybuilders I know typically take two or three shots a day. It seems that when the body is glycogen depleted. This may help lower the risks somewhat.. there’s no doubt about it.. But those who elect to make a career out of competitive bodybuilding sometimes feel they must do “whatever it takes.Covers Home into a very deep hypoglycemic episode and experience things like shortness of breath. and extreme sweating.insulin is a drug that really belongs in the hands of a physician— self-administering it is just so risky!” . you can kill yourself—not 40 years from now—today! If you take too much insulin and don’t consume enough carbohydrates.) Many bodybuilders constantly monitor their blood sugar levels with a tool called a glucometer. The tricky thing about this is if you don’t consume enough carbs. you’ll be flat. and every time your blood glucose levels are increased. The advantage of the long-acting form of insulin is that it stays in your body throughout the day. The longer-acting insulin stays in the system for about 24 hours and peaks several times a day. and to be successful at what I do. A good thing about insulin is that it isn’t toxic to your liver (like steroids). if someone took 10 IU’s of insulin first thing in the morning. I don’t have to weigh 275 lbs and have 3% bodyfat. it really wouldn’t be accurate to call the use of injectable insulin by bodybuilders “safe. These symptoms can cause quite a panic! Now. One of the most complicated things for a competitive bodybuilder is to carb up “just right. which might include a disruption in the body’s ability to produce certain neurotransmitters in response to low blood sugar levels. he can make sure he has a sufficient amount of carbs throughout the day. your muscles “super compensate” and suck in even more carbs than they would normally hold—this is called “carbing up” by competitive bodybuilders. he would consume about 100 grams of simple carbs 20 to 30 minutes later. there is a very ugly side to this issue. but no one is forcing them to do the things they’re doing— they’re “risk takers”. This is a total of 40 IU’s of insulin a day. An example of how one top bodybuilder uses insulin is as follows: 15 IU’s of the long-acting insulin plus 5 IU’s of the short-acting insulin first thing in the morning.

and it’s been “on the drawing board” for a couple of years now. I definitely don’t think it’s worth the risk! However. To date.” A recent study showed that a 600-mg dose of RU 486 (the same dose used to induce abortions) helped protect muscle tissue from the catabolic effects of cortisol. but they’re pulling their hair out because they can’t find anybody to make it for them. Inc. better-looking physique. The downside is that RU 486 may also block androgen muscle receptors which would prevent testosterone from working its magic on muscle cells. no studies have shown that RU 486 helps weight trainers gain more size and strength. What a rip-off! Don’t be fooled—HMB stands for BETA-HYDROXY BETA-METHYLBUTYRATE! The only legitimate supplier of this supplement is Metabolic Technologies. they’re also the only ones who know how to make this stuff in bulk quantities. over the past few months. RU 38486) almost five years ago in my Anabolic Reference Update. safe “insulin mimicker” which could significantly enhance your body’s ability to shuttle carbohydrates and proteins from your bloodstream into muscle cells. Do you know if their HMB is any good? Q A Q A Do you think RU 486 is a good bodybuilding drug? I originally wrote about RU 486 (specifically. methionine. But if you’re going to take the drug route. They claim their new IPF compound will work very similar to insulin injections for bodybuilders (but it’s not something diabetics should use instead of injectable insulin!). is one possible “drug-free” way to gain an advantage. an “insulin mimicker” that is extremely popular with bodybuilders. Vanadyl sulfate. Q&A I N U E D “. since it’s my job to tell you the truth about what’s going on—I have to address questions like this one.) So it’s not surprising to me.) Other supplement companies are aware of the demand for HMB. to learn Ames. Now. (MTI) of Ames. The compound that may do this is called IPF™ (insulin potentiating factor™). it’s been in extremely short supply. (It took MTI over four years to get their manufacturer up and running. You see. taking insulin injections is not the only way to “enhance” the anabolic and anti-catabolic effects of insulin. (Hopefully by the time this magazine gets to the newsstands. RU 486 is that controversial abortion pill you sometimes hear about on the news. I think you can get better “anti-catabolic” effects with something like HMB than you could with RU 486. At that time. how can “non-kamikaze” bodybuilders “mimic” the results pros are getting from using injectable insulin? Well. think twice—it’s really risky! RU 486 is interesting—I’ll admit that. knowing how Metabolic many scumTechnologies Incorporated bags there are Manufactured Exclusively For: Metabolic Technologies. I think you’ll have access to a legal. Inc.. I reported that bodybuilders in Europe had been experimenting with it in hopes of accelerating muscle gains. in addition to causing a hormonal environment that induces abortions in pregnant women. but new research has led to even more exciting discoveries in this area. The product is being designed to assist with muscle building.) One last note—if you’re thinking about using insulin. Iowa. This company has licensed the HMB patents from the Iowa State University Research Foundation (ISURF). and none of them reported anything spectacular. Literally tens of thousands of bodybuilders are looking for HMB.. It’s a scam! I’ve learned that a number of supplement companies are working on fake versions of HMB and plan to release them to the market any day now. and unfortunately.Covers Home UN UN C O N T CENSORED I certainly wouldn’t recommend insulin injections to the typical Muscle Media 2000 reader who’s trying to build a more muscular. Iowa 50010 that some companies are going to be . It took them years to figure out how to produce HMB. and if you’re going to take the drug-free route (which is what I do). One company that’s calling their supplement “HMB” is actually putting in three ingredients: histidine. And I’ve heard from quite a few bodybuilders who tried RU 486 (mostly bodybuilders from Europe). but it won’t be so powerful that it can cause severe hypoglycemia and other dangers associated with injectable insulin use. The guys behind this product are the same folks who introduced bodybuilders to creatine monohydrate (probably the most popular supplement in bodybuilding history!). the supply situation will be better. RU 486 also happens to be very “anti-catabolic. Within the next year. (Of course. I’m virtually positive RU 486 won’t produce better results than even a low dose of anabolic steroids. MM2K will be the first mag to bring you the whole story on IPF. that’s something some pretty smart “bodybuilding scientists” are aggressively studying at this very moment. If you’re not heavily involved in competitive bodybuilding. As it turns out. Not only does MTI own the patent rights. and some B-vitamins. in this busiIowa State University Research Park ness. to my knowledge.” The guy who runs my gym told me he’s going to start carrying a form of HMB put out by American Strength and Fitness or something like that.a number of supplement companies are working on fake versions of HMB and plan to release them to the market any day now.

It also seems to make sense that if a 220-lb bodybuilder gets good results using a maintenance dose of 10 grams a day of creatine monohydrate. under U. HMB capsules on the market which I know to be legit is the one put out by MTI. Dan does not recommend only It seems to make sense that a 125-lb woman would not need to take the same amount of HMB as a 220-lb guy. then a woman who weighs 125 lbs might only need 5 grams per day. Do you have any information on this? Q A “This was the second study to offer strong evidence that weight trainers who use HMB gain significantly more size and strength than nonusers!” Q A I saw an ad for a total-nutrition product in Ironman magazine that’s supposed to have HMB in it. taking HMB twice a day. they say you can take it on an empty or full stomach—it shouldn’t make any difference. Patent #5. the HMB levels in my blood stay more consistent. you check the label to see if it lists MTI as the source. There’s no shortage of people out there who are willing to pour Wesson oil in a vial.348. In the future. and tell you it’s Deca-Durabolin. In the most recent HMB clinical study. sell it to you for $20 per milliliter. we have strong evidence to suggest that that dosage schedule is effective. MTI does plan to allow other supplement companies to buy HMB from them and sell it under other brand names. he thinks instead of taking one gram (four capsules) three times daily. Thus. guys who weigh over 220 lbs (and there are quite a few of them who read Muscle Media 2000) might need to take more of these supplements to get optimal results. whatever.S. but I understand the two companies are in negotiations. What makes you think there would be any shortage of people who’d take some cheap amino acid. Is that real? One company that makes a very popular meal replacement—a company I can’t mention because of an unusual legal matter (see last issue’s “Q&A”). I was wondering if the recommended dosage of supplements like creatine monohydrate. CLA. Capsules are extremely convenient—you can keep a small packet of them in your pocket. may produce even better results! Perhaps this is something researchers might look at sometime in the future. Logic would seem to dictate that if a 220-lb guy gets good results using 3 grams of HMB a day. and vanadyl sulfate should be adjusted according to bodyweight. It’s very easy to take two capsules six times a day. no studies have been done to answer this particular question. and you should also watch for the U. put a fake label on it. This way. has advertised a new total-nutrition product containing HMB. I think this new form of “Product X” is supposed to have 1. a 125lb woman should get good results by using 2 grams a day. For . what I just started doing is taking two capsules of HMB every three hours while I’m awake. EAS hopes to buy HMB from MTI and sell it under the EAS brand name sometime in the future. I would think the same would be true for other supplements. test subjects who used HMB in this recent study showed a strong trend for fat loss! The test subjects took one gram of HMB three times daily. Inc. Using this product twice a day may produce good results. He pointed out that HMB has an extremely short “half-life” in the blood—it’s in and out of your system in just a few hours. put it in a bottle. and tell you it’s HMB? You’ve got to be careful! At this time. According to the doctors who have extensively studied HMB. At the time I’m writing this column. all the details haven’t been worked out. encapsulate it. HMB. that taking two capsules six times daily might be best.979. That’s a sign the stuff is legit. Patent Number 5. I’ll stay in contact with MTI and let you know who they’re selling HMB to—then I’ll tell you which companies have the real stuff. the test subjects used HMB in capsules and got great results! This was the second study to offer strong evidence that weight trainers who use HMB gain significantly more size and strength than nonusers! Also. they’re as bad as those dirtbags who sell counterfeit steroids. They are recommending you use two servings a day (clinical studies have shown an effective dose is 3 grams a day). Unfortunately.S. But. So. MTI has not supplied any HMB to this company. I would make sure that before you buy any type of HMB. But right now.348. your briefcase.979. My problem with using a meal-replacement powder that contains 1. Nutritional uses of Calcium β-Hydroxy β-Methylbutyrate the only brand of Monohydrate (HMB) are licensed to Metabolic Technologies. By the same token. but Dan Duchaine tipped me off to something recently. If I were you. in fact. For example.5 grams of HMB per serving. instead of four capsules three times daily.5 grams of HMB per serving is that you would lose the versatility you have with capsules. it’s possible that changing the dosage pattern to two capsules six times daily.Covers Home putting an HMB label on a product that’s just totally and completely fake! These folks are absolute criminals.

A few months ago. Muscle Media 2000 is not going to get into that—ever! It was not my intention when I started this magazine to come out with a publication that was like the others— I’ve always strived to make this magazine different—I’ve been trying to make it useful. they can’t openly talk about the use of these compounds. Hopefully. They’re caught between a rock and a hard place. and it has some articles that have apparently been written by pro bodybuilders where they “Muscle Media 2000 unquestionably has the most accurate. If you’re not in that weight range. and I think we’ve accomplished that. It’s just that my readers want the whole truth. future research will provide us with more “exact” info. Olympia contest. the guy or gal who picks up Muscle Media 2000 expects something different from us. You read MM2K to find out how you can build a better body— this publication is kind of like a guide for “do-it-yourselfers. The guys and gals who read this magazine do so because they want to find out the real deal. and you would’ve thought I’d sent a personal letter to tens of thousands of Muscle Media 2000 readers telling them their mothers were lesbians! I got more nasty letters about that Mr. etc.most pro bodybuilders can’t exactly tell you what they do to get ‘the look’ they have. Basically. what weight they use. That magazine will tell you everything you want to know about the major bodybuilding contests—who came in first. honest. If they want contest coverage.. I know some big bodybuilders (275 pounders) use a maintenance dose of 30 grams of creatine monohydrate a day! You can assume that the dosages we talk about most often in Muscle Media 2000 are basically for guys who weigh between 150 and 220 pounds. many of which are illegal.Covers Home UN UN C O N T CENSORED example. third. you probably don’t need to make any adjustments.” Q A Why doesn’t Muscle Media 2000 have any bodybuilding contest coverage in it? How come there aren’t any articles about the bodybuilding champions? The majority of my readers don’t want that kind of information from MM2K. Muscular Development is the “sexiest” bodybuilding magazine. Flex has great bodybuilding contest coverage and incredible photos.. The sales of Muscle Media 2000 are booming! And people certainly don’t read my magazine to find out who won this or that bodybuilding contest nor do they buy MM2K to read how this or that pro claims to have built his or her muscularity. second. They talk with me about the drugs they use. MuscleMag has great gossip and some really funny advertisements which I enjoy reading. Flex magazine is also filled with fantastic photos of pro bodybuilders working out. etc. tell you how many sets they do. most pro bodybuilders can’t exactly tell you what they do to get “the look” they have. but such conversations have to be kept confidential for obvious reasons. neither are fantastic photos of well-built bodybuilding superstars and information on how they work out. Because virtually all of them use steroids (and a bunch of other bodybuilding drugs). They’re caught between a rock and a hard place. I think the other magazines are good at what they do—like I said. coverage of top bodybuilding contests is not something our industry is lacking. Olympia “photo essay” than you would believe! You see. they know to buy Flex. I have a number of good friends who are pros. we ran a photo essay and simply put down a listing of the top ten finishers at the Mr. It’s not that I don’t like pro bodybuilders—it’s not that at all. straightforward information on ‘what to use. Each magazine has its own “specialty.” Muscle Media 2000 isn’t a magazine for people who “sit on the sidelines”—it’s a fitness and physique development magazine for people who specifically want to learn how it’s done and how they can do it! Unfortunately. If you’re in that range (which at least 80% of my readers are). etc. tenth. you might think about slightly decreasing or increasing your supplement intake in an attempt to “tailor” the dosage to fit your particular physiological needs.’” .” Q&A I N U E D “.

. use supplements.mm2k. I’d like to say thanks to all the people who take the time to write in with their questions. you thoroughly read my new 1996 Supplement Review. I think she has the potential to look like one of those fitness models like Monica Brant or Laurie Donnelly. she has resisted—she told me she didn’t want to end up looking like one of those “grotesque” female bodybuilders. We also have some pretty good training articles and some good information on nutrition. I can’t give people “one-on-one” advice that pertains to the use of steroids. I cannot provide a detailed response to every single question (I provide an answer to at least 90% of the letters I get). she’s taken an interest in training with weights. insulin.the main reason people read this magazine is because they want to find out what to use and how to use I would! (Since I know the answers to 98% of the questions I receive off the top of my head. It’s an obvious sign that more ladies are taking an interest in “bodybuilding. For obvious legal reasons. I wanted to know what type of nutrition. I’m dedicated to providing you with specific. If you’d like to check out our Muscle Media 2000 Home Page. and she wants to put on some muscle) 28-year-old woman. I can’t do this for every single person who reads the magazine. but unfortunately. There is an announcement on page 19 that tells you how to get that book FREE! Bill Phillips . I request that before you send me your questions. That’s what we’re good at.” One of the things we’ll feature regularly on our Internet site is a list of frequently asked questions (FAQ’s) along with my answers. etc. I’ve been trying to get my girlfriend to work out with weights. Believe me. Muscle Media 2000 is the first bodybuilding magazine to go “on line. the URL (address) is http://www. and so on.) The good news is I’ll be writing more and more articles for Muscle Media 2000 that address the “frequently asked questions” of readers. more recently. practical. so it makes sense that we should focus on that the most. gals like your girlfriend can see that weight-training exercise and proper nutrition can help them build a beautiful body.. Laurie Donnelly. supplement program you’d recommend for a relatively fit (my girlfriend only needs to lose a few pounds of fat. I finally convinced her that free-weight exercise isn’t going to make her look like a freak. we have the best information on new bodybuilding supplements and the most honest information on bodybuilding pharmaceuticals. positive comments..” That is. I’d suggest you read an article I wrote in this issue of Muscle Media 2000 called “The Right Way.Covers Home Muscle Media 2000 unquestionably has the most accurate. Anyway.. so in between issues of Muscle Media 2000. and feedback. “how-to” bodybuilding information. honest. and I think.” I’m certain the reason more women than ever are interested in weight training is because the muscle magazines have stopped running so many “freakish” pictures of female bodybuilders and have been featuring drug-free lifters like Monica Brant. Now. All the information I have about those kinds of topics is addressed in Muscle Media 2000 or in my Anabolic Reference Guide (the most comprehensive book ever written on bodybuilding drugs. Thanks again! A “.. Muscle Media 2000 has a pretty good sense of humor. I really appreciate it! I want to let you know I do everything I can to provide each and every one of you with the answers you’re looking for—I personally answered 847 letters last month! (I’ll bet I answer more letters each month than any publisher in this business ever has!) Unfortunately. It will help answer a lot of questions. But.if I could.. IGF-1.” It’s on page 104. but for a long time. That book has the answers to almost every supplement question you can think of.” Just A Few More Things. the main reason people read this magazine is because they want to find out what to use and how to use it. If you’d like to help your girlfriend out. and Q I’ve been getting more and more questions like this over the past few months. it really frustrates me that I just don’t have the time. That book is advertised on page 91 of this issue). and it won’t be long before Muscle Media 2000 will be a monthly magazine! One last thing—we now have our own “Home Page” on the Internet. etc. For those who have detailed questions about supplement use (a topic I can address in a one-on-one letter). there are some subjects I just can’t give you a personal reply on—one of those subjects that is strictly “off limits” is the use of bodybuilding drugs. This is a great article for guys who act as “personal trainers” for the women in their lives. I’ll be updating these FAQ’s every single week. exercise. And. you might want to check out the FAQ’s section—I think you’ll find a lot of the questions you have about bodybuilding will be answered there. overall. straightforward information on “what to use. But. Mia Finnegan.

Italy. the brand had established itself as a good. calling it “Duchainabol” was out of the question.. I could never depend on consistent shipments. most steroid users distrusted any Mexican steroid product.. West Germany. label. i.Covers Home That D-Bol is Fake! Stacking Clenbuterol and Zaditen. hard to find. Besides. The cost for the raw materials and packaging was only $0.50 per unit. I worked closely with a Tijuana pharmaceutical manufacturing company called Laboratory Milano. Starting in 1985. I designed a tiny light blue bottle with a white metal cap. ASK ASK The B y D a n D u c h a i n e GURU Amino Acids and Insulin Response. (At least. Methandrostenolone was the first steroid produced by Laboratory Milano. at the time.. several companies began making counterfeit versions. we made counterfeit versions (always with real steroids in them) of Lemmon testosterone cypionate and Lemmon nandrolone decanoate. Others were good but elusive.50. For many years. Juan Machlis.e. Some of the pills were so poorly made and so loosely held together that you could use them as blackboard writing chalk.” company would find a source of it and usually charge between 10% to 15% over wholesale cost. I picked this label for two reasons: 1) on the black market. When brand-name Dianabol and generic methandrostenolone were removed from the American market. I happen to know the entire history of this counterfeit because I designed the bottle. So I persuaded Laboratory Milano to manufacture methandrostenolone to my specifications. turbaned old gentleman who looked like a diplomat. It’s counterfeit. and 2) I wanted to avoid any ties or references to Mexican manufacture simply because. Whenever a drug was needed. Laboratory Milano produced generic medications. and I remember going to various hotel rooms near the Los Angeles airport to buy thousands of bottles from a bearded. After that. that’s what the bottle said. The laboratory was named Milano because the owner. I was steroid shopping in Tijuana and found some small blue bottles of methandrostenolone made by Ludwig Heun in West Germany. and tablets. I supplied the Indian/English Ludwig Heun bottle label so Milano could copy it. purchased all of the raw materials through a procurement company based in Milano.) Is this stuff real? Guru A No. I unknowingly had bought counterfeit steroids to duplicate! . primarily antibiotics. About the same time. But as nice as the product was.if you see any European steroid being sold in a Mexican pharmacy. but we sold it for $4. but all of them had problems. for Mexican drugstores. the procurement Photo: Jim Amentler “. it’s a counterfeit with no active steroid ingredients. and we made sure each tablet always contained at least six milligrams of the steroid. The unfounded assertion was that the Mexican drugs were not as potent as the European versions. This was a screw up on my part because testosterone cypionate and nandrolone decanoate were never made by Lemmon. an Indian crime family based in England began repackaging the Indian Pronabol 5 (methandrostenolone) tablets into small white bottles and labeled them as if they were from Ludwig Heun GmbH KG. reliable product. This was a very nice product.

. It attaches to the same receptor as your natural adrenaline and noradrenaline do. You might have heard about the newly discovered beta-3 receptors. Whenever a drug fits well onto a cell receptor. The active thyroid that actually fits onto thyroid receptors is a reduced T4. The bottles and labels were made in Tijuana and legally exported to America. and box them in packages of 100. All the steroid tablets were smuggled in bulk across the border and dropped off at various motel rooms around San Diego. Since we have no way of stopping the T4 from being transformed into ineffective reverse-T3 instead of the active T3. the thermogenic effect of ephedrine seems to have a longer duration (though it’s not as potent) for two reasons: 1) ephedrine doesn’t have a high receptor affinity. and there’s no such thing as injectable deiodinase (which would prevent the reduction). and the various dosage schemes (i. Laboratory Milano produced some unusual products which I had designed. After that.Covers Home Whenever I use clenbuterol. Nevertheless. the company has ceased all operations. “I happen to know the entire history of this counterfeit because I designed the bottle. Clenbuterol is a beta-2 agonist. label. From that point on. two days on. Mexican women would count tablets. some of the former employees still have the ability to produce the various bottles. the beta agonist of choice is still clenbuterol (although the stronger cimaterol is available as a research chemical in the U. Clenbuterol. The rapid receptor sensitivity attenuation happens to all users. it works great for about two weeks. I can honestly say that these two exotic injectables are the most potent steroids I have ever used. Although the thermogenic message is not as intense as the beta-2 message. the receptor becomes resistant to that drug. So if you see any European steroid being sold in a Mexican pharmacy. labels. and tablets of the various steroids. it’s a counterfeit with no active steroid ingredients. Most of the thyroid in the body is the inactive T4 type. and tablets. One was a methandrostenolone with a diuretic and liver antitoxin added. Since the breakup and prosecution of the Laboratory Milano conspiracy. The receptor is primarily a thermogenic messenger. a synthetic T3. I’ve written about one of them before: the shunting of T4 thyroid away from the active T3 form into the ineffective reverse-T3. and over half the thermogenic effect from ephedrine is from beta-3 stimulation. two days off ) just aren’t successful. This was ironic because Laboratory Milano and I duplicated the Searle Anavar exactly (the tablet mold cost us $10. none of these current counterfeits have any steroid in them. the best approach is to supplement the missing T3 with Cytomel. However. and 2) ephedrine is not beta-2 specific. We also purchased oxandrolone from Searle in England.).” . has very little beta-3 stimulation.e. Others included very powerful injectable versions of oxandrolone and oxymetholone.000) and sold it for half the cost of what Searle sold it for wholesale to pharmacies. however. Until some new synthetic beta-3 agonist is commercially available. Just before the arrest of the major “players” (myself included). and reduced T4 occurs when one of the iodine atoms is cleaved off the molecule by a specific enzyme (deiodinase). the Ludwig Heun version included. For example. What can I do about this? Guru A The original source of our methandrostenolone was from Germany. This attenuation and the lowering of above-normal body temperature are governed by two different mechanisms.S. the company cranked up production and flooded the American black market. It has a very high bonding capacity to the adrenergic receptor. load them into the bottles. Searle became so frustrated over this (we sold the counterfeit Anavar to American pharmacies) that the Anavar bottle size was doubled to differentiate between ours and theirs. I stopped working with Laboratory Milano in the fall of 1986. beta-3 receptors are very resistant to down-regulation. I can use ten tabs a day and my temperature will hardly rise.

. when you go off Cytomel. Up to this point. your body’s still lagging in production of TSH. Your final solution to sustain clenbuterol’s action is to use both Cytomel (25 mcg) and Zaditen (10 mg) each day after using clenbuterol by itself for 2 weeks. is coming soon! (Seriously. The dose needed for the up-regulation of the beta-2 receptors is about 10 capsules (10 mg)—assuming you’ve been using 3 clenbuterol tablets (60 mcg) each day. Glucagon is insulin’s evil twin: it’s considered a catabolic hormone. The branched-chain amino acids elicit very little glucagon secretion. Here are the particulars. Glycogen is a complex starch. Because of its appetitestimulating and muscle-building properties.” The trouble is. There is research showing that large dosages of the antihistamine ketotifen (trade name Zaditen by Sandoz) will upregulate the beta-2 receptors.Covers Home ASK The GURU I N U E D C O N T “. This is similar to the American Periactin (cyproheptadine). hunger. However. The receptor actually is still in the cell but not in its usual place. Zaditen is only available in France in 1-mg capsules. Now that we know about the nice glucagon pulse caused by glycine. glucagon secretion doesn’t happen in large amounts until blood glucose falls to about 50 mg per decaliter (one tenth of a liter). Then. all proteins are reduced to individual amino acids.large dosages of the antihistamine ketotifen (trade name Zaditen by Sandoz) will up-regulate the beta-2 receptors. Zaditen will still cause sleepiness and hunger. Sigma Chemicals.. the body doesn’t need as many calories. the Cytomel trick was only a partial solution. I read that I should eat protein with each carb meal when I carb up for my contest. The same type of glycogen stored in the liver is also stored in skeletal muscle. The second and major decrease of body temperature is caused by the down-regulation of the beta-2 receptor. Glucagon sends the message to the liver to reconvert glycogen A A few months back. 60 capsules to a box. Glucagon’s job in the liver is to speed the release of glycogen. In looking over the scientific research. and irritability. You’ll need only 60 mcg of clenbuterol for a very pronounced thermogenic effect. the company that has all the bodybuilding goodies we like but can’t buy (including steroids).. which both reduces appetite and is more of a stimulant than caffeine.. Keep in mind that even when used with clenbuterol. does sell ketotifen (the fumarate version is water soluble) in raw bulk form. the small amount of glucagon secreted from amino acids stays mostly in the liver. of course. So now you know why almost everybody who stops taking thyroid (with the exception of the drug Triacana) gets fat. Zaditen is sold through some of the American AIDS buying clubs. Unlike insulin. which is then released into the bloodstream. but you may think the negative symptoms are a small price to pay. This class of antihistamine will cause drowsiness. although the BCAA’s (especially leucine) are good for boosting insulin.25). Between the small intestine and the liver. and the glucagon pushes glucose out of the liver into the bloodstream. It sells for 65. which circulates in the blood. you might see some nutrition company make an alpha-ketoglutarate variant with glycine (rather than ornithine). .it is! Dan swears on the Holy Bible it won’t be much longer!) Watch for details on how to get a copy of this fantastic new book in future issues of Muscle Media 2000. Dan Duchaine’s new book.10 francs (about $12. Those aren’t nice effects. The receptor must be at the outside of the cell surface to be available to the beta agonist. BODYOPUS. It might be more efficient to use an isolated amino acid with a carbohydrate meal to “push” blood glucose into muscle cells. The reason why eating protein along with carbohydrates causes more muscle glycogen deposition is because the additional insulin (although insulin secretion caused by amino acids is small compared to a glucose response) is available in the bloodstream. Not all amino acids have the same ability to generate insulin and glucagon. For eight weeks. Why is this? Is there a particular protein that would be better to use than others? Guru back to glucose. you’ll find that the amino acid glycine elicits the highest secretion of both insulin and glucagon. and the up-regulation will take about 8 weeks. The average price for it in America is $40 a box. hypothetically speaking. it’s likely a daily amount of Cytomel higher than 25 mcg would eventually stop the production of natural thyroid stimulating hormone (TSH). especially if you’re dieting. And each amino has the ability to cause both insulin and glucagon secretion from the pancreas.

which looked. Nadler then literally starts snipping away at the fibrous and tough connective tissue that is pervasive in steroid-induced gyno. then conventional surgery is definitely the only way to go. no scar will ever be visible. Does this method work. it’s Dr. Nadler makes a tiny incision—about an inch long—exactly where the edge of the nipple meets the skin. like an iceberg. I watched one): after the patient is anaesthetized. Dr. Mild as it is. and it might have its place in treating very mild cases of naturally occurring gynecomastia. the “bodybuilder’s plastic surgeon. the patient had what I considered a phenomenal amount of excess breast tissue (see the accompanying photo). it still bugs me. but if the gyno is more severe or steroid-induced. nine-tenths of the mass was below the surface (so it’s not visible). I recently had the “pleasure” of watching Dr. the YUCK! This is what a “mild” case of “gyno” looks like after surgery. for all the world. like a huge piece of gristle. What’s Iprivalone? TC B y T A L K S T C L u o m a suction method might be able to remove very small amounts of this type of gyno. In other words. Nadler referred to this as the “iceberg effect” where. If this isn’t removed. Although some surgical research groups have published papers documenting just a little over 100 gyno operations. However. (That way. unless of course. carefully freeing the mass of tissue as he goes along. in effect treating the condition as if it were some malignant tumor. Nadler continued to expertly cut out the tissue mass. you used an atomic-powered vacuum cleaner that might also suck out your liver in the process. and I rarely take my shirt off in public if I can avoid it.Covers Home Gyno Surgery is Ugly! Nubian is for Pussies! Buying Supplements on a Budget. Nadler had snipped and teased the entire mass out in one I did a couple of steroid cycles a few years back. In naturally occurring gyno. here’s how the surgery goes (remember. or is the usual surgical method still my best bet? Q A I’m familiar with the suction method. Although the case I witnessed was considered mild. as many cases often develop a distal end that grows towards the shoulder where the insertion point of the pec is. Dr. Nadler has performed over 500 on his own—by far the world’s record. Let me explain. There’s absolutely no way this tissue could be removed by suction. Bruce Nadler. the male breast tissue is almost identical to female breast tissue. he cauterized the blood vessels so undue bleeding wouldn’t occur. Okay—So Maybe DHEA Isn’t Illegal! Calming those Ephedrine/Caffeine Jitters. Simultaneously. Nadler also takes extra precautions to remove every bit of the gyno. Anyhow. Although I eventually lost most of the muscle I had gained. the gyno can grow back rapidly.” perform one of these surgeries. After about 25 minutes. Recently. I doubt it would be of any use at all in steroidinduced gyno. I was left with a fairly mild case of gyno.) The skin is then retracted to reveal the top portion of the tissue mass. at the same time. Dr. take into consideration the special needs of the bodybuilder. If anybody can treat this condition and. Although I’ve never seen it performed. Nadler. I heard about a new method where gyno is treated by suctioning off the excess tissue. Nadler explained that he’s actually seen some surgeons excise some pectoral muscle along with the gyno mass. . it’s soft with very little fibrous material to complicate things.

And. and more importantly. and I’d do anything to succeed. would negatively affect your workouts. I remember buying every new supplement that came on the market but having to take less than the recommended dosage to make them last longer because I didn’t have enough money to use them properly. Then. And even if any of the things I purchased were worthwhile. logic dictates. and drug tolerance rapidly develops. your first impulse may be to curl up with your grandma’s comforter rather than to work out. is it something I should be taking? Q A “Hooked on” is a good choice of words. running out of money. but these are the ones I’d feel most comfortable with if I had to limit myself. Supplements are expensive. I’d move on to HMB for six weeks. Sounds great. Dr. they’re talking about bodybuilders! Nubain is a good drug but only when it’s used as intended. Why do bodybuilders use it. after which I’d finish the “cycle” with CLA. if you have a problem with gyno. I’d use three supplements. what can’t I do without? I can only spare about 60 or 70 dollars a month for supplements. doesn’t it? In fact. And nothing is more frustrating than buying a couple of weeks’ worth of an effective supplement and then. here’s what I came up with. Taken regularly. one bodybuilder who has publicly threatened to get me is allegedly a Nubain addict. just when it’s starting to work. and the pain-killing effects last about 3 to 6 hours. you ask? Well. Obviously. so you can’t buy any more. anyway. the patient has to wear a compression vest for about a month to six weeks. any supplement— any drug—won’t be quite as effective as it was in the “I’d use creatine monohydrate for six weeks. Believe me. both psychologically and physiologically. necessitating bigger and more frequent doses. it kills the pain induced by brutally intense workouts. after a lot of serious thought. Then. I never gave them a chance to work. which might well explain his behavior. Considering that I’m on a limited budget. users are warned against operating machinery while under its effects. the Physician’s Desk Reference (PDR) warns physicians against prescribing it for “emotionally unstable patients or for patients with a history of narcotic abuse. especially the good ones. one that requires some level of courage that distinguishes it from Ping Pong or stamp collecting. and unless it’s used concurrently with some sort of central nervous system stimulant. What exactly is this drug.) After the surgery. Maybe it sounds a tad macho. Q A I fully understand your problem. Nubain is addictive. You can reach him at 1-516-724-6005. I’d use creatine monohydrate for six weeks. Anyhow. this one seems the most frivolous and useless to me. It makes bodybuilding a very unique activity. and no one is ever the wiser. Rapid withdrawal results in the same sort of symptoms usually attributed to crack addicts in detox programs.” . Soon after. and some misguided bodybuilders think it has some sort of anti-catabolic effect. workout-induced pain is a badge of honor. In fact. The bodybuilders at my gym seem to be hooked on Nubain. the drug’s main side effect is sedation. I’d move on to HMB for six weeks. Although bodybuilding means everything to me. There are other good supplements out there. Although Nubain is clinically regarded as having low abuse potential. which. after which I’d finish the ‘cycle’ with CLA. but to me.Covers Home piece—hard to believe that this huge section of ugly tissue could have been coerced out of an incision that was only an inch-long! The process is then repeated on the other side if necessary. It also causes some respiratory depression. I just don’t have the money to shell out for many of the supplements currently available. If I were you. the chest area heals perfectly. Nadler’s the one to see.” …hey. Of all the drugs bodybuilders use. You could then start the whole cycle over again. The effects kick in about 15 minutes after one gets a subcutaneous or intramuscular injection of Nubain. but I’d steal a trick from the steroid boys and cycle the supplements. Ironically. It’s a synthetic narcotic—in many ways similar to morphine—used for the relief of severe or moderate pain. but it happens. (Unilateral gyno isn’t common. there might even be some evidence to suggest that this sort of cycling is a good thing.

but make no mistake about it. there’s been a lot of confusion over DHEA’s legal status. so the daily secretion of an additional 7 to 15 mg of DHEA might only replenish that portion of serum levels that have deactivated normally. In other words. you’re maximizing your dollar power and your supplement power.” I’d recommend a dosage of between 50 and 100 mg a day. old people and fat people aside. natural amounts start dropping off progressively. For simply “staying young. in fact. There’s no way I’m going to advise that anyone take 1. No studies have shown any ill effects of DHEA supplementation. Besides. Taking 1. I’m not sure anyone knows the half-life of DHEA. Do smaller dosages have any effect? Q A I’ve searched the literature on this stuff.. potentiate levels of GH.600 mg sounds like a lot. When you’re in your 20’s. Theoretically. higher-than-normal amounts through supplementation might allow your body to build muscle according to your physiological potential. For bodybuilding purposes. and as far as I can tell. in some way. and it sure would be expensive. After your 20’s. there doesn’t seem to be any rhyme or reason behind the dosages.” C O N T I N U E D beginning after taking it for a long time. I’d recommend up to 500 mg a day—if you can afford it. and for obese people. so by the time you’re an old geezer. that . or keeping the grim reaper away are more or less unknown. the DEA is looking at the drug very closely and gathering information on it just in case the FDA decides to take it off the shelves. for one). Incidentally. Other studies. increasing muscle mass. Now. your body makes tons of DHEA. and 100 grams of a substance might only equate to 10 mg in serum. One widely reported study involving old people found that a modest amount of DHEA—50 mg—had positive effects in reversing some of the markers of aging (increasing IGF-1 levels. That way. used 1. and you cited a study where men who had used 1. I have no idea what dosage to take! I read your article on fat burners a couple of months ago. I can. that doesn’t mean simply taking that same amount would bring you to “normal” levels. what can DHEA do for the average person or average bodybuilder. mostly involving obese men in their 20’s.600 mg per day. if money weren’t an issue. Quite a difference. in addition to giving the people in the study an overall feeling of well-being. IGF-1. Of course. I’m a 30-year-old bodybuilder who’s interested in using DHEA. come up with some semi-educated guesses. I’d cautiously recommend between 200 and 250 mg a day. it seems DHEA is a legal over-the-counter drug. I’d use all three of them together. Of course. Obviously. at least. or it could be that restoring DHEA levels to normal amounts or. you’d always be trying a “new” supplement. DHEA science is so young that the proper dosages for weight loss. smaller doses might be just as effective. however. and your body may continue to respond favorably to it. As of now. I’m gonna tell you right now. with some declaring loudly that the drug is a controlled Schedule III drug (similar to steroids) and others saying it’s as legal as mother’s milk. Whether it acts like testosterone or some weaker cousin is unknown. only 2 dosages have been used in all of the studies I found: 50 mg per day and 1. so it might not be a bad idea to cycle anyhow. I recently got some through the mail.. and what dosage is needed to create those effects? DHEA could possibly be anabolic in some respects. or testosterone. your body is nearly devoid of all DHEA. Besides. between 7 mg and 15 mg a day (in addition to the amounts already in the body).TC Covers Home TALKS “One widely reported study involving old people found that a modest amount of DHEA— 50 mg— had positive effects.600 mg or anywhere near that amount unless you’re under a doctor’s supervision—just too little is known about the stuff to start eating it like candied peanuts. isn’t it? What’s more.600 mg of DHEA for periods up to 6 weeks. but in your case. Too many things happen to the chemicals in a pill before they reach the bloodstream.600 mg a day experienced significant fat loss while retaining lean body mass. but the only trouble is. this is a viable alternative that should help you put on muscle while not having to declare bankruptcy. even though natural levels of secretion are between 7 and 15 mg a day. Most of the men in these studies ended up losing considerable amounts of bodyfat without actually losing any weight! That means they must have put on a significant amount of muscle. high DHEA levels might.

Many people find that just 20 mg of ephedrine and 200 mg of caffeine before each meal work almost as well. For one. However. You can buy real DHEA (we had it tested—it’s good) by calling So-Cal Supplements. and I can’t have my hands shaking.” . even a little. and dropping the aspirin reduces a little bit of the stimulatory effect. Adding the L-tyrosine could also make the stack safer in general. you can deep-six the aspirin.Ltyrosine increased the effectiveness of ephedrine by about 50%. either intentionally or not. and I was surprised to hear that they were mildly miffed at our blunder. Incidentally. so it may never happen. the Nutraceutics Company also called us. to make it less stimulating (and more safe)? Q A Q A I recently ordered a product called DHEA-Plus™ from Nutraceutics Corporation. She wants me to get off the stuff. “. And if indeed the product does somehow stimulate natural DHEA production. their literature. Another thing you can do is add a gram of the amino acid L-tyrosine to the stack. I commend them on that stand. You can buy L-tyrosine at almost any health-food store. L-tyrosine is converted to noradrenaline.. We apologize if this caused anyone to buy the wrong product. all of the negative publicity about ephedrine has my fiancèe a little worried. 101). but ironically. the effectiveness of ephedrine by about 50%. but I don’t like how jumpy it makes me. Nowhere in their literature does Nutraceutics claim their product contains DHEA. a stimulatory hormone that increases the blood pressure.. people assumed the DHEA-Plus product was the real thing. which has a blood-pressure lowering effect. I’d urge them to explain the process in their literature. In other words. and when the new supplement laws went into effect last year. L-tyrosine increased The product known as DHEA-Plus doesn’t contain any DHEA—not a lick. Does this stuff really have any DHEA in it? There are a couple of things you can do. Trouble was. but the word DHEA is sprinkled liberally throughout their brochures. This is a costly and time-consuming process. in addition to the name of the product. they had to show if and why DHEA could be harmful. Their phone number is 1-800-667-6020 (ext. I’ve had fairly good success using the ephedrine/caffeine/aspirin stack. Is there any way. The FDA initially wanted to make DHEA a prescription-only drug. rules and regulations required that the FDA have a public hearing where people opposing the new DHEA determination could voice their complaints. I think what they’re trying to say is that their product somehow enhances natural DHEA production. Understandably. you could take half the dosage of ephedrine and still experience good results. short of going off the combo. in the process of putting one of the previous issues of Muscle Media 2000 to bed. and that’s what happened about ten years ago. Besides. They didn’t want people to think there was any real DHEA in their product... In animal studies. One more thing. I work on computer circuit boards for a living. so logically. The FDA kept postponing this hearing.Covers Home may never happen. seems to suggest that the product does contain DHEA. When ingested. but it’s first converted to dopamine. we inadvertently used a picture of the DHEA-Plus product to illustrate an article containing information about real DHEA. the burden of proof fell on the FDA. but I’m not sure—I got a headache just reading the brochures. bleary-eyed and all.

but you probably could have guessed that on your own. wide world of drugs does it work? Based on animal studies. patent for Iprivalone as an ‘anabolic weightgain promoting chemical’ was granted in 1976. but on the other hand. I mean. the compound somehow seems to increase nitrogen retention. 3 times a day). Although I have no idea what the safest and most effective dosage is. Interestingly. the patients had gained between four and seven pounds of lean body mass. 3 times a day equals 400 mg 3 times a day—and work up from there. Dan Duchaine and one of his inscrutable assistants. how in the wide. Hungary is a long way away for the rest of us. and their effects are varied. If indeed Iprivalone is as anabolic as some of the studies show it is. they had more energy and more endurance.. patent for Iprivalone as an “anabolic weight-gain promoting chemical” was granted in 1976. though. “Flavone X—The Next Frontier in Drug-Free Muscle Building” in this issue. without the benefit of resistance training or increased caloric intake. It isn’t currently available in the U. . has shown amazing nutrientpartitioning effects in a number of animal species (cattle. initially worried that Iprivalone might have weak estrogen-agonist properties.S. The question is. rabbits. Animals receiving normal amounts of food put on large amounts of muscle mass—up to 20% more in some cases—without any detectable changes in hormone levels. but if you stumble on some and decide to give it a try.) These chemicals are found in a number of plant species..S. Within weeks of start- ing Iprivalone therapy. will it work in humans? Well. but subsequent research by Arnold showed that the Iprivalone metabolite circulates in the bloodstream bound to another chemical that renders it estrogenically inert. (See Dan Duchaine’s article.TC Covers Home TALKS “. poultry. In addition. but for reasons unknown to me. The drug is called Iprivalone. aside from the usual steroids I hear about? It just so happens that I recently heard about a compound that’s sold in Hungary and possibly Italy that may have profound anabolic effects with very little or no negative side effects. Patrick Arnold. Hungarians decided Iprivalone would be a valuable drug in combating osteoporosis. at least one study was reportedly done. it’s not a controlled substance. to name a few). I’d probably double the female osteoporosis dose—2 times 200 mg. and guinea pigs.S. either.” C O N T I N U E D Q A I’m going to Europe this spring. and it belongs to a class of chemicals called isoflavones. and that’s what it’s used for today in Hungary (200 mg. Iprivalone. Of course. let us know what happens. However. a U.a U. its widespread manufacture and use was never pursued.. Are there any compounds or drugs I should be on the lookout for... in animal studies. somewhere along the line. using 20 chronically ill patients.

hire a better. I use one Sustanon 250 and 200 mg of Deca every 10 days. However. I could only bench press 40 lbs. and deadlift 525 lbs with wrist straps because the MS limits my grip strength [WOW 525 lbs!!!]. And some doctors are just willing to go all the way to help a patient with a critical medical condition. I do. Because of your article on steroids and the immune system.. but thanks for publishing your work. During the interview. For your doctor to not know enough about using anabolic steroids is one thing. GET ANOTHER DOCTOR!!!!!!!!!!!! This is what I tell the AIDS patients I work with all the time. however. I think you probably understand. Doctors don’t have time to learn everything about every medicine. he does have a perfectly legal right to prescribe medicines for off-label reasons. or if he tries to act like the “god” who knows all the answers about a critical illness that modern medical science has no good answer for. I wouldn’t blame any doctor who was afraid for this reason. as he or she may have to be extra careful. more compassionate doctor. and Q the MS symptoms increase. Five years later. but get all your information together. knowing he’s subject to the scrutiny of the DEA for some reason.steroids may help improve immune metabolism as well as decrease the progression of autoimmune diseases. My doctor thinks I’m nuts. if your doctor doesn’t seem to care enough to want to help you. It’s also understandable that he may be afraid of the legal implications of prescribing steroids for an “off-label use. and they’re good for me. If your doctor doesn’t have any reason to be afraid.Covers Home Finding a "Cooperative" Doctor Designing a Steroid Cycle Testosterone and the Immune System M E D I BOLICS B y M I C H A E L M O O N E Y I have multiple sclerosis. Please keep spreading the word. and my doctor won’t prescribe steroids. and have discovered that using anabolic steroids has totally changed my life. especially ones as complex as anabolic steroids. and tell him or her you have whatever illness and you want to “interview” the doctor to see if he’s open to investigating your views on potential therapies. but when I go off the steroids. know of doctors who prescribe steroids to patients for off-label reasons. so I know he’s wrong. I now bench 270. “. When I first started using steroids. especially med- A . an autoimmune disease. and that’s why you have to educate him. Do you have any tips on getting a doctor to help me? I can’t identify myself. Here’s how to do that: Call the prospective new doctor. The problem is my supply is about to dry up.” If your doctor won’t work with you after you’ve done your best to educate him.” and as this is a very touchy subject. squat 275 for 5 reps. tell the doctor everything you’re considering about anabolic steroids or whatever. I get weaker and weaker. so I’m forced to be a felon..

Golden. let me quickly point out that I am not Dr. though). and IGF-1 is known to be involved in supporting the health and growth of nerve tissue. P. too.. Q “. I am I’ve written a nice. Luoma and Nelson Vergel. I’m writing to ask if maybe you can help me design an optimum steroid cycle. Anyone who MM2K (see the contents page in the front of the magahas an immune disease—especially zine). because I’ve seen it do that for friends of mine. perhaps in combination with steroids like Deca Durabolin. . CO 80402. so you can prove you know what you’re talking about.C. Check it out. I would like to achieve champion status and let everyone know that an HIV diagnosis doesn’t mean you can’t live life to the fullest. stamped envelope to me here at MM2K to request it. You will find a good doctor who understands that no one knows how to fix your disease. Just send a self-addressed. X’s research projects. tidy list of references not a doctor..S. The trouble is. you don’t want to have paid a fee all ten times. X. MS is a degeneration of the nervous system. and you’re willing to go to Mexico. If you have to interview ten doctors to find one who will work with you. and I’ll call you with the name of the doctor down there who’s working with GH for MS patients. The GH may help reduce the nerve damage. write me at: MM2K. so I can maximize my lean muscle mass and actually win a contest sometime soon. all natural). X. Box 277. and the steroids may help improve immune metabolism as well as decrease the progression of autoimmune diseases.” I’ve been reading your articles for several issues now. Olympia steroid tips’.. much less the ersatz “Celestial Editor” of with comments included. Any chance you have a list of references I can pass his way? Q A Although the preceding letter was sent to me but addressed to Dr. you shouldn’t have to pay for his services if there’s no benefit to you. “There’s no good remedy for your disease” bullshit. If you can’t find a doctor who’ll work with you in your city. Besides the fact that I believe using steroids might help to stop the HIV from progressing. That way.. I see it all the time. both tell me I sound like and remind them of the late Michael Dullnig. who is probably having a great time in Heaven A You can live life to the fullest even after an HIV diagnosis. Just keep looking! Don’t buy the status quo. I am anxious to get back to the competition circuit this spring (I came in second at the Northern California Championships before I became HIV+ several years ago—as I said. which may decrease progression of the disease and help improve the condition. but I haven’t ever used them. You should also know that I know a doctor in Mexico who is having great success using growth hormone (GH) with multiple sclerosis patients. I just have good genetics and a lot of determination. I’m an HIV+ 40-year-old competitive bodybuilder who weighs 205 lbs at 5’10’’ tall. And there are plenty of compassionate doctors out there. as it isn’t yielding anything for you. I came back from an HIV-related illness where my weight plummeted to 145 lbs (skinny me!). Good luck! P.Covers Home ical journal articles. and ask whatever doctor you end up working with to consider giving you the latitude to experiment with GH. tell him you don’t want to pay for the meeting. W h e r e t h e r e ’s a (strong) will.I’m sure my friend Dan Duchaine will commit to being our ‘special senior advisor’ and contribute some of his ‘secret Mr.k. at least in part. there’s a way. If the doctor disagrees with what you say entirely. because GH increases IGF-1. Be assertive about this. before you meet with him. Dr. autoimmune—can give this list to his or her doctor. a. so this makes sense. People who see me are amazed and ask me if I’m using anabolic steroids. not so much because I enjoy them (I do. who inherited Dr. X (I talk 300 miles a minute and sputter unusual approaches to nutrition and anabolic steroid chemistry like a popcorn popper spits out midnight snacks). but because I have a particular condition which I believe may be helped by steroids. Then keep shopping. Even though T. so I’m proud of the 9-month. I have to convince my doctor that it’s a valid course of action. the doctor may deem there’s good reason to consider anabolic steroids like Deca Durabolin.O. 60-pound bounceback I’ve made with proper nutrition and intelligent training. This seems to be. so every doctor should be open to researching and experimenting.a.

helping you get contest ready. so I wonder how well you’ll do when you’re on the same playing field (but legally. so keep reading. so we can find out what’s really best. Fax (310) 659-1597. Mauro DiPasquale. Have you stumbled on to any research lately that supports this conclusion? I am a Northern California physician who is considering using anabolic steroids to treat my AIDS patients. . West Hollywood. I also stated that some doctors are getting good results with testosterone. are better. I read in one of your columns that testosterone is Q I’ve had too many readers who have been using testosterone therapy for AIDS who read my “Anabolic Steroids and the Immune System” article in the November 1995 issue of MM2K and got all freaked out and wrote me letters saying something like “now that we know testosterone is immunosuppressive. Box #333. but the scientific literature infers that other steroids. In the article. testosterone is not necessarily universally bad for immunity. secondarily. and other interesting deceased people. with your doctor’s approval..” as if I said that like it’s some kind of scientific dogma. And I’m sure my friend Dan Duchaine will commit to being our “special senior advisor” and contribute some of his “secret Mr.Covers Home M E D I BOLICS C O N T I N U E D “. immunosuppressive..O. like Deca. For a one-year subscription.00 to Medibolics. To sum it up. and Dr. I showed that testosterone has the potential for immunosuppression and that other steroids may be more desirable because of this. It’s especially impressive that you came in second in a contest that is filled with chemically enhanced competitors. Kurt Cobain. La Cienega Blvd.. Medibolics’ featured and guest columnists include Nelson Vergel. for medical reasons!). P. Michael Dullnig’s research materials. the man who inherited Dr. So don’t freak out.. an expert on anabolic steroids and athletes... like Deca. but the scientific literature infers that other steroids. however. Walter Jekot.testosterone is not necessarily universally bad for immunity. 836 N. Recently. send $15. Olympia steroid tips” to our project. and we need more studies on this. I would welcome the challenge of helping you figure out the best methods to maximize your lean body mass for the best immune health and. As to your request.” with Jimi Hendrix. I will report what happens with Doug as the year progresses. Janis Joplin. are better. Dr. nontoxic pharmaceuticals. Please don’t misunderstand the article. anabolic hormones. A Michael Mooney publishes a quarterly newsletter called Medibolics that focuses on medical and scientific research regarding therapeutic applications of nutrients. Based on our meeting here in Los Angeles last week. the discoverer of anabolic steroid therapy for AIDS.. I feel that it’s entirely possible for you to rock the boat at one of the bodybuilding shows. CA 90069. and exercise.

Why? It may have to do with the fructose content and the ratio of fructose to the other carbohydrates present in the drink. I can’t guarantee that no one will experience gas. clear kind). Experimental and Applied Sciences (EAS) has funded two well-controlled university studies which support this. You won’t find this favorable ratio in a lot of weight-gainer/optimizer/muscle drink products unless you add a couple of BIG scoops of pure glucose. if desired. try to avoid apple juice (especially the filtered. It’s likely that typical weight-gainer powders promote fat storage equal to any amount of lean mass gains. I said NONE. forget the weightgainer powders. they developed antisocial intestinal symptoms which led to them being kicked out of the house by their girlfriends. and lean more towards grape.) If you examine a lot of the protein/carb combo powders on the market and a lot of the “muscle drinks” found in the fridge in your gym.. the bacteria produce hydrogen (measurable in the breath). which is both rich in fructose (30%-40%) and has more fructose by weight than other sugars. I get a little antisocial—I guess that’s why I don’t have a girlfriend…) As for juices. made the subjects expel hydrogen gas in the breath…and loose stools from you know where. (Yes.5-3 Tbs). or both instead of fructose. loose stools. Up to 33% of the population may be unable to completely absorb fructose.5 Tbs or 3 Tbs) experienced the natural gas phenomena also. but a few hours later. and if I have 2 or more of these drinks a day. Apple juice.. I often get gas and sometimes diarrhea. Mega-calorie weight-gainer products are supposed to work like David Copperfield on stage in Las Vegas—like magic—but none of these types of products have been shown in independent. at the end opposite from the mouth). A recent study found that honey (1. (I personally prefer using 6-12 ounces of fresh orange or tangerine juice in my blender with Phosphagain II and Myoplex Plus. and when you don’t absorb it. we took all of this into consideration. What do you suggest? Avoid Fructose and You May Feel Better! HMB is Nothing Like GHB Inquiries A l m a d a ucts that have digestive enzymes “built in. and when you eat this sugar. Even after using the prod- .” they still got gas. A lot of my gym pals used to mix their powders with apple juice or some other juice. Unabsorbed fructose (or almost any other carbohydrate) is used by the billions of bacteria in your gut as a fuel. I’ve tried using digestive enzymes or even mixing them with water instead of milk.Covers Home Scientific B y A n t h o n y When I use weight-gainer/“optimizer” powders. And very few products use pure glucose in their formulations. Who knows how many would have responded this way if proteins were mixed in? I mention the amount of fructose relative to other sugars (especially glucose) since glucose boosts the absorption of fructose but only when the amount of glucose consumed is greater than the amount of fructose consumed. or tangerine juices. When EAS formulated Phosphagain and Myoplex Plus™. and even diarrhea. methane (measurable. your lower intestine becomes a natural gas refinery. I recommend that you use Phosphagain™ or Phosphagain II™ instead. you’ll find that fructose is one of the first ingredients.” First of all. Some products use NutraSweet (aspartame). One subject from each group (1. controlled university tests to support the manufacturer’s claims. orange. but nothing seems to help. and when you don’t absorb it. in addition to having a Q A “Up to 33% of the population may be unable to completely absorb fructose. your lower intestine becomes a natural gas refinery that would make any public utility company jealous. and we even substituted some pure glucose for maltodextrin in Phosphagain II. and the lean mass these weight gainers do promote is no greater than what you would get from taking a carbohydrate (glucose polymer) supplement. Acesulfame-K. There is no free fructose in these products.

using 2. also contains a sugar alcohol called sorbitol (used as a sweetener for many chewing gum products). Both are formulated without fructose (and taste good enough so you actually look forward to your next serving). both designed by nature. Assuming that HMB and GHB work similarly through “similar chemistry” would also lead someone to say that BHB (beta hydroxy butyrate. which is totally nonabsorbable and is a high-risk diarrhea/gas producer when more than minimal amounts are consumed. If you mix any of your powders with any juices.. Try a small amount of juice to begin with. Only one study.. try a no-fructose beverage or a juice with a higher glucose to fructose ratio (like orange or grape).5 grams intravenously. But for GHB and HMB. come up with oxandrolyne.” . Bear in mind that no studies have ever shown this to occur when GHB was taken orally. and the H in each refers to a hydroxy chemical group included in the structure. appear to work in different compartments—GHB in the brain and HMB likely in skeletal muscle.Covers Home I just read an article that claimed HMB™ (hydroxy methylbutyrate) was similar to GHB (gamma hydroxybutyrate) in how it works. simply through inducing a state of sleep. The design of new drugs often utilizes a “technique” called Quantitative Structure Activity Relationship (QSAR) analysis. I’ve never heard about HMB inducing sleep. both designed by nature. indicated a GH-releasing effect. try Myoplex Plus. They would examine the molecular structure of this “liver safe” anabolic and then make slight “tweaks” to the structure of the parent molecule (oxandrolone) and hopefully. they appear to work in different compartments—GHB in the brain and HMB likely in skeletal muscle. If you’re loyal to your favorite brand.S. Some researchers claim GHB works as an anabolic/lipid-oxidizing agent. GHB is kind of familiar to me. say four ounces. Are they really similar in how they trying to pack on lean (nonfat) mass. as I was heavily involved (behind the scenes) in the scientific side of GHB during the first several months it was aggressively sold in the U. share nothing besides structural similarities.. This is likely the mechanism behind its GH-releasing effect. Q A for a great protein supplement to complement Phosphagain (or one that’s good by itself ). but I recommend I’ve never experienced increased strength and mass that you use Phosphagain/Phosphagain II if you’re when I used GHB. The last name of each molecule is butyrate. and slowly experiment to find your tolerance—you’ll know when you’ve reached it when you scare away your girlfriend or training partners. they come from totally different metabolic origins and. it produces the onset of sleep. Because GHB can be a whole-body anesthetic (and knock you out for several hours with a sufficient dose). now called Oxandrin). abracadabra. primarily through the release of growth hormone. However. select a product that doesn’t contain added fructose. which is very similar to the first generation. The GHB study I mentioned above resulted in nap time for the subjects shortly after they got the GHB injection. Let’s say a drug company was attempting to design a better form of oxandrolone (formerly called Anavar. and Bottom Line: I know it’s biased. in 1989 and 1990. based on the research that has been done to date. If you’re looking work? higher fructose to glucose ratio. a common metabolite with both a hydroxy and butyrate fingerprint that accumulates in the blood during ketogenic/low-carb diets) should also have potent anabolic effects and influence the release of “.GHB and HMB..

I’m still staying up late at night wondering how and why HMB affects bodyfat. Alternatively. Although statistics can be used to support many untrue and invalid “facts” and data. My guess. intriguing is how it may decrease fat mass. What would the world be like if estrogens (with similar chemistry to testosterone) were muscle anabolic and ergogenic? If creatinine had creatine-like effects? However. (Since nobody has done a study with GHB looking at its effects on lean mass and strength. no one can really make a comparison. only look at certain kinds of statistics—significant ones. the gains experienced by the control group were insignificant. If the changes in lean mass (or any other measure) are not statistically significant (as seen in the placebo/control groups in these studies). since it’s a “downstream” metabolite of L-leucine and KIC (both shown to influence muscleprotein turnover but never shown to influence lean mass and strength). The excitement (and criticism) over HMB is continuing to mount like a tidal wave. they are also absolutely necessary when you do scientific research—to tease out the real from the unreal. (What’s equally. but when the mathematically inclined researchers opened up their laptop computers and started calculating the truly significant versus insignificant increases in lean mass. fast-paced. Let it rest.” hormones from the brain. Bottom Line: Despite HMB and GHB sharing chemical fingerprints. Resistance training. As I wrote in an article in Muscle Media 2000 about IGF-1 as the Ultimate Anabolic [February 1996].Covers Home Scientific C O N T I N U Inquiries E D “Despite HMB and GHB sharing chemical fingerprints. especially negative/eccentric contractions and/or unaccustomed work (as for a beginner weight trainer or someone who has taken a couple months off ) can cause fluid retention and contribute to activating muscle proteolysis and muscle soreness. is that HMB influences a certain aspect of muscle-protein breakdown called ubiquitin tagging. the placebo or control groups also “gained” lean mass. In the studies on HMB and in the studies we’ve done on Phosphagain. This is another unsupported assumption. then there are no changes at all.) Side note: one observation study reported that people lost weight after long-term consumption of GHB once or twice nightly for a sleep disorder called narcolepsy. In other words. The guys getting placebos also gained lean mass. similar chemistry in the world of synthetic agents/drugs often does mean similar action. if not more. It’s still unknown how HMB exerts its anabolic and ergogenic (strength-increasing) effects in humans. who are into statistics. with no data to prove it. One facet of the HMB story that has been picked apart concerns the studies that have shown increases in lean mass. giving birth to the exciting. and potentially lucrative life of the designer drug chemist… . it could work through altering signals between muscle cells and the hormones communicating with muscle. ketogenic/low-carb diets have been shown to actually reduce IGF-1 concentrations in humans.) The available evidence points to a possible “shielding” effect of muscle cells following resistance training. GHB does not appear to share the lean mass and ergogenic effects seen with HMB supplements in both untrained and trained individuals. Since HMB concentrations in muscle itself are very small. we find they told the control groups to come back after they’ve grown and the HMB (or Phosphagain) groups to get bigger clothing. it could alter the disposal of its two biochemical parents in ways much more powerful than they do themselves. Similar chemistry does not usually mean similar action in the world of human biochemicals and metabolites. Remember. researchers. GHB does not appear to share the lean mass and ergogenic effects seen with HMB supplements in both untrained and trained individuals.

Covers Home .

from their weight-training workouts. could be just the “tip of the iceberg. These new discoveries. Since we started Muscle Media 2000.” That is. New scientific breakthroughs in supplementation have led to phenomenal new supplements like creatine monohydrate (the most awesome bodybuilding supplement I’ve ever used) and HMB (a new supplement that preliminary data from two separate double-blind. In this exciting article. placebo-controlled studies show increases size and muscle strength) and CLA (a new growth factor which is catching on like wildfire). that may allow bodybuilders to get significantly better results.” and we’ll be the leaders and trendsetters in this area for a long time to come. and economical. this might have seemed impossible. drug-free! —Bill Phillips It . faster. safe. Years ago. we’ve been on the forefront of this area of “bodybuilding science.Covers Home would be every bodybuilder’s dream come true (mine included) if we could make “steroid-like” gains in muscle size and strength by using compounds that were legal. Dan Duchaine explains how a new “supplement” (which is coming soon) may take us even closer to our dream of making “drug-like” gains. but recent discoveries in nutritional and biochemical science have forced even our beloved “Steroid Guru” Dan Duchaine to believe otherwise. it’s very likely that numerous other compounds exist in nature that can be taken in the form of “dietary supplements” to produce a profound impact on the body’s ability to gain new muscle tissue and/or burn fat.

Covers Home By Dan Duchaine The Next Frontier in Drug-Free Muscle Building! read it again. so the body’s but obviously. Photocopy it. raise testosterone production to 30% over normal. be blindingly clear. not as much. This can all be done without drugs or doctor’s visits. It’s that imporever done. mostly in muscle T Estrogen In Men . the choice of ideal steroids along mone. and pass he following information may be some of the most important writing I’ve it on to your friends. and it’s essential for a woman’s sexwith a new method of tapering off will ual development. The other half is produced in other parts of the body. Men do produce estrogen. even if some do own testosterone secretion will look damn fine in a dress. By manipulating naturally occurring estrogen in the male metabolism. Its applications will profoundly influence a man’s body from tant! puberty until death. an individual will allow greater height gains during adolescence. Half of the rapidly resume. And after male body is produced you’ve read it. Don’t skip small amount of estrogen in the this article. Once a steroid user masters this Estrogen is the so-called “female” horinformation. and postpone the declining testosterone secretion that occurs from middle age onward. in the testicles.

which be mostly a (damn embarrassing) cosmetic side effect issue— is situated just above the pituitary. If a man can interThere must also be some hormone that causes the fere with the aromatase by impairing the enzyme. is the hypothalamus. testosterone production. also called LHRH). the middle) to the top. The percentage of fat from estrogen climbs from middle age onward. which is why some old men never wear light-colored by the pituitary gland. estrogen (by converting testosterone). The Leydig cells produce Most men don’t worry about estrogen in their bodies simply testosterone. It’s always there in your body. So the real comunless you like being one of those chix with stix. and the Sertoli cells produce because of ignorance of the estrogenic hormonal state. and you can ditch the ice cube on the the body. In this case. avoiding or minreleasing hormone (GnRH. when in old age the chest area becomes female-like (oh no. But now we’re mand center. the base of the brain that spews forth a variety of regulatory hormones. technitant is the hypothalamus area in the brain. cally.” (And no. both the LH and FSH levels. the high-school gym locker room is not a macho nor fun thing to have happen. it also down-regulates the The HypothalamusPituitary-Gonadal Axis (HPGA) . However. The pituitary gland also Steroid-using athletes will recite a litany of estrogenic evils: needs some kind of stimulus that will modulate gynecomastia (swelling of the male breast tissue). not trolled by two hormones further upstream— again). Other tissues also have aromatase: the most impormale body. they don’t have a bewitching aroma. water retention. The gonads have two major types of cells.Covers Home Hypothalamic-Pituitary-Gonadal Axis (HPGA) Hypothalamus LHRH Pituitary T Inhibin LH FSH Leydig Cells C T Tubules Sperm Testis (up to 30%) and fat (up to 15%). the pea-sized dynamo at pants. the final area that controls testosterone at the key concept of this article: estrogen in the male body regproduction. causing hypertrophy and ing hormone (FSH). Later in life. Both hormones are produced urine leakage. natural hypothalamus to sense the amount of testosterone in testosterone is elevated. Being a boy with fun bags and flashing them in keep it in a neutral state in the blood. Virtually all estrogen in men is made from testosterone converted with enzymes generically named “aromatases. This action is fat accumulation. ulates natural testosterone production. This mechanism not only maintains natural nipple trick when you take your shirt off. some men might recognize that something is The production of these substances is conamiss. even if you’ve never thrown a hissy fit. and an inclination to buy high-heeled cowboy achieved by yet another hormone: gonadotropinboots and French thong underwear. 50% of all adolescent boys experience transitory swelling of the breast and the androgen-binding proteins (also called area (studs with buds) from the sudden spurt of testosterone (and sub“globules”) that latch onto testosterone and sequent conversion). let’s work from the bottom (well. imizing estrogen buildup from an abundance of exogenous This GnRH is produced by neurons (nerve cells) in steroids which convert (with aromatase) to estrogen is thought to the part of the brain called the hypothalamus. up to sperm.) Even the estrogen in the testicles is formed from testosterone in the Leydig cells that is converted in the nearby Sertoli (sperm-proTo illustrate how testosterone is produced in the ducing) cells. And elevated estrogen in old age will cause an increase of luteinizing hormone (LH) and follicle-stimulatandrogen steroid receptors in the prostate.

but this testosterone regulation. mimics the actions of reach their full heights faster than boys but usually end up LH and FSH and can be used to jump start the gonads’ Leybeing shorter in stature. and it takes to HCG. more estrogen is produced from the body and doesn’t upset the circadian rhythms (which are tied to enzyme conversion. The terone in modulating GnRH secretion! It senses estroamount and activity of the various aromatases will determine gen. ing hormones (LH and FSH) aren’t being secreted by the pituitary. This makes it pricey as the 50-mg tablets retail at about $5 each. unlike years. as this hormone does nothing to plates” of bones] of the long bones. testosterone (as measured in the blood) can be increased by up LH.Covers Home production of GnRH. the cause of estrogen in males. So now . that estrogen levels influence natural (and ultimately natural testosterone) testosterone. less estrogen will be in the metabolism. ceasing height growth. Eventually. increase the secretion of natural LH and FSH nor GnRH. Human chorionic gonadotropin (HCG). and FSH This one fact. And the testicles won’t shrink—just the opposite in testosterone levels decline. The research has reported that use of Teslac causes a testosterone elevation. is the aromatase enzyme. girls hormones secreted during pregnancy. What This Means The Options Teslac (testolactone) is a prescription oral medication made by Bristol-Meyers. LH. Remember. Many of us just assumed it was more-moral-than-medical discussion is not the subject at the actual testosterone that was sensed in the brain. I would duced into the body. tantalized you with the possibility of increasing your size and This whole process is strength naturally with no side effects. So now that I’ve all the stimulating hormones will rise in response. the reason is that the stimulatI got in junior high. the better the response of the Leydig cells amount of systemic estrogen is vastly lessened. has very broad practical applications. But I hand. The use of HCG is only is the hormone that closes the epiphyses [the “growth a short-term solution. So if aromatase is inhibtestosterone (and its derivatives) “shut down” the natural ited. If I when anabolic steroids are introcould have minimized estrogen during puberty. As Boys reach their full heights much later simply because the a matter of fact. On another front. The higher estrogen will make cortisol levels). one of the female Let’s begin with puberty. so I can do it?” loop of the HPGA. FSH. By interfering with the with aromatase! Are you beginning to see the overall aromatases in the body with exogenous compounds. and long bone testosterone production in the body. virtually all steroid-using athletes realized that extra females. LH. bro” comments a minus sign on the blood test. The culprit is estrogen since this dig cells into producing testosterone. hence. When testosterone to 30%! And since this testosterone boost is done within the levels climb. Teslac’s action is to block the aromatase at the androgen receptor. The minimum dosage (for women) is 250 mg a day. recently learned something (from my brilliant chemist Keep in mind that even though the initial high testosterone friend Patrick Arnold) that felt like a bomb going off in levels of puberty eventually lessen. For sure. and this estrogen is produced in the hypothalamus where the natural testosterone level is. This is considered to be an anabolic steroid (and hence a Schedule III DEA classification) even though testolactone is derived from fermented progesterone and has no direct anabolic action at the androgen receptor. the usual androgen receptor down-regulation the hypothalamus attenuate GnRH. not to mention that gonads are the size of grapes and that his testosterone level has I could have avoided all the “Nice jugs. When a steroid user complains that his be a vastly different-looking person. fact! You get the full course: meat and potatoes. closure will be delayed. I know what you’re thinkcalled a feedback ing: “How are you gonna deliver the goods. estrogen blockage Some individuals in the steroid field recognized that in adolescent women (by a combination of enzyme-blocking GnRH from the hypothalamus was the instigator of the and anti-estrogens) would also cause greater height. and finally testosterone. the conversion of testosmy head: the hypothalamus does not “sense” testosterone into estrogen from aromatase is always happening. when won’t occur. estrogen will also. the more the hypothalamus will down-regulate more years to accumulate the estrogen for total bone cloGnRH. During the teen years. and FSH because of the increased estrogen. natural picture? Estrogen levels in the body control GnRH.

is the active natural testosterone goes back to near normal. The testicles have remained inactive Flavone X (because of a nondisclosure contract. ing an extraordinary year in legal performance enhancement! Other Applications The control of natural testosterone from the hypothalamic sensing of estrogen will. the steroid user is using numerous types of anabolics. I estimate that only a handful of researchers have Flavone X. cortisol. Many of them have drug-like activity. ingredient in the various herbal libido-boosters I should point out that all estrogen in the male body cannot be conlike Endo-Pro and Tribestan.) pounds (mostly from pesticides) make it into the body from water and Remember. and most men will experience an increase the whole concept of tapering was suspect. Minimizing estrogen will completely pounds in plants. Cytadren is not coning as an anti-estrogen. that when the final nonaromatizing steroids (most are orals) are tapered. some individuals were shown to by Ciba. but they did resume matase) that convert cholesterol to pregnenolone. trolled by the DEA. the greater the down-regulation of natural testosterone. or one of its variants. but it does nothing to combat the accompanying estrogen. year. many times scientists simply food and can only be eliminated with estrogen antagonists (like report an effect and rarely speculate as to why Nolvadex). the reduction of estrogen “fools” the hyposhrinkage. but it’s been troublesome in the mid has the dual function of mimicking LH and actperformance-enhancement area. will inhibit arotapering off steroids in any logical manner. along with testicular . is a very real problem that’s been thalamus into secreting more GnRH. the only of a prescription drug. But why use a prescription drug effect. For those ommended 2-gram daily dosage for cortisol reduction. Flavones are trace comgonadal size isn’t either. (Oh swell. This just-asthe effect happens. in the future. It’s now apparent that if of at least 20% over normal testosterone levels. This is the anti-cortisol Clomid (clomiphene). oxymesterone) also have a high ability to convert to estrogen. and CLA: all in all. Use of HCG will briefly scription. I have a feelsystemic estrogen is lowered. which is needed for testosterone secretion with the oral fertility drug synthesis of aldosterone. this flavone.Covers Home you know why this is. Many environmental estrogenic-like comwe’re gonna see Twin Lab’s Dick Fuel. in amounts of 3 grams a day. Some act like antibiotics or antioxidants. In scienCytadren (aminoglutethimide) is a prescription oral medication made tific literature. although I haven’t done the analysis. 1996 is becomfigured out how Teslac causes testosterone elevation. the most potent anabolic steroids (testosterone. Teslac is a perfect example of important issue will be addressed at another time. So who insist on using the “big gun” anabolics for maximal Cytadren is cost-effective. I can’t and shrunken for so long that even after ceasing steroid use. which is much less than the recgonadal function during and after steroid use. HMB. One of the permanent side effects of chronic steroid use is end-organ failure. and estrogen. but for the occasional steroid user. good luck in finding a doctor who will If a steroid user wishes to completely avoid the uncap his pen and write a ’script for this seemingly frivolous use gonadal shrinkage and lowered testosterone. elevate testosterone. But. and pound) may be the answer. nandrolone. Simply put. Cytadren is still viable because the drug solution is to pick anabolic steroids that will not conisn’t terribly expensive. and testicular function is restored. the greater the ability of the steroid to convert to estrogen. In its favor. This drug broadly blocks the various enzymes (including arobe unresponsive to HCG. as. Between the cost and the hard-to-get prefrustrating to rectify. It costs about $50 for a bottle of one vert to estrogen. Unfortunately. a combination of Flavone X and Nolvadex will when there’s something just as effective which may soon be vastly reduce withdrawal symptoms when steroid use has available over the counter in health-food stores? ceased. the lack of testosterone during (and after) steroid use. Accompany this with use of Flavone X hundred 250-mg tablets. That’s no great loss to the athlete who is continually on the drugs. The reason is obvious: Cloindicated for Cushing’s Syndrome. In this manner. One particular isoflavone is patented as an anabolic drug! Flavone I’ve mentioned before that I thought there was no ideal way of X. Teslac is not a practical solution. which block the estrogen receptor. now trolled with anti-aromatases. obviously. so ing. I even conjectured that matases. tell you the exact name of this naturally occurring comnormal testosterone function is never reestablished. introduced by two companies. so elaborate paperwork is not needed for a prescription from a doctor. eliminate this problem. this. And the anti-aromatase effects happen and the new breed of steroid user will maintain full at a very low dosage. influence the choice of anabolic steroids that athletes use. 250 mg. the estrogenYou’ll see this flavone on the market within a converting ones should be stopped first (and rapidly).

see them on stage nine different times. though. Strength and Conditioning Coach at Johns Hopkins University hile it may seem a bit strange to the modern bodybuilder. When the Weiders took control of bodybuilding. Vern Weaver power cleaned and jerked 370 lbs during one afternoon competition and walked away with the physique title that night. Joe Abbenda. not just facades. Sergio Oliva. All took pride in being brutally strong in one or more strength feats—their muscles were functional. and Sergio had a good shot at the ’68 team. Over time. many stopped doing heavy pulls or squats. because it stopped the ridiculous dog and pony show the physique men had to go through. but he decided to put his full efforts into bodybuilding. they wanted to be able to back it up in the gym. This concept was very fundamental to the old-time greats in bodybuilding. did many of the exercises the Olympic lifters did anyway. and Bob Gajda were very competitive in the Olympic lifts. It also served the purpose of letting the judges. If they looked powerful. Greats like John Grimek. substituting machines or exercises done with lighter weights. in the course of their training. Many also became world-caliber Olympic weightlifters as a result of their strength work. Since the bodybuilders. Bill Pearl. it was only logical that they compete in the Olympic meets held in conjunction with the bodybuilding shows. who were also the lifting judges. Vern Weaver. And lifting heavy weights in competition allowed competitors to show some muscles that couldn’t be highlighted as well during a simple posing routine. and they awarded competitive bodybuilders five athletic points for participating in some outside sport. the athletic points were dropped. Unfortunately. old-time bodybuilders competed in Olympic weightlifting meets—they had to. Val Vasilef. . It was probably a good idea. Grimek was an Olympian.Covers Home BUilt LiKE a B RicK hOUse —Developing a Solid Strength Foundation W By Bill Starr. something was lost in the process. The AAU (Amateur Athletic Union) controlled bodybuilding.

Gelb .Covers Home JorGe BeNtaCourt Photo: Irvin J.

The steroids allowed young bodybuilders to get huge without doing much hard work. He is also going to be able to train much longer and with more intensity. Otherwise. The bodybuilder who really seeks improvement has no choice but to spend some time during the year trying to elevate the poundages and amount of work done on several of the strength lifts. hips. He generally has a great deal more power and stamina to apply to his program. it will go to all the other exercised body parts as well. which simply means that any aspiring bodybuilder must do some strength training. and steroids became as available as Gatorade. and not all the additional weight will go to the legs. Why? Because the squats will enable the bodybuilder to pack on overall bodyweight much easier. After doing two or three months of strength training. It’s no mystery WaDe BRowN Photo: Alex Ardenti “…building an impressive physique is much like building a house. The change to a program with the emphasis on pure strength offers a nice respite from the usual routine. an often-overlooked basic truism is that if a person doesn’t add lean body mass. The opposite is also true. The very first step is to establish a solid foundation. they aren’t powerlifters. he’ll fall into a rut and become stagnant. many young bodybuilders don’t. using lots of machines whenever possible. which explains why a visit to any gym in this country will reveal an accumulation of pitifully proportioned physiques—legs that would embarrass a chicken and backs flatter than road kill. the bodybuilder is much better prepared for a more conventional program. and eventually. If you spend countless hours doing upper-arm exercises while neglecting the larger groups. The very first step is to establish a solid foundation. But it’s a fact. They prefer to stay in the comfortable range. the arms might become more toned and vascular. and the machines were much more fun to use than barbells. none of his body parts are going to get any larger. if a person’s best squat was 315 x 5 before he started on the strength cycle and then he moved up to 365 x 5. When I suggest to a young bodybuilder that he should do some heavy squats or heavy pulls to get bigger arms. right? Well. But like a house built on sand. Getting 40%50% stronger in the major muscle groups will not only greatly enhance overall size. he invariably looks at me as if I’m totally nuts. The primary reason the younger bodybuilders don’t include a strength phase in their yearly schedule is probably because it’s hard work. the rest of the structure—the bricks—can be made firm. doing lots of reps with light weights and convincing themselves they don’t need to squat or pull heavy. specialized machines nudged the barbells to the back room.Covers BUilt LiKE a BRicK hOUse Home About the same time. And.” . but they definitely won’t become larger—there just isn’t enough mass involved in arm work. Conversely. Once that’s accomplished. maybe they should lift like powerlifters for at least a couple of months a year. and legs. it will also build the basis for later work directed at definition and the smaller muscle groups. Although many top bodybuilders still include strength work in their routines at some time during the training year. Another reason is probably because many young bodybuilders prefer to focus on the vanity muscles like the arms and chest and neglect all-important muscles of the back. no matter how intense the workout. After all. a weak foundation will always result in a shaky house. For example. the final product was not actually sturdy. he’s going to be able to knock out a great many more reps with 225 than he could before. it collapsed. The change will also inspire more gains since it generates renewed enthusiasm. as mentioned earlier. building an impressive physique is much like building a house. The best way to increase upper-arm size is to pound out several sets of heavy squats over a period of time. In fact. to influence gains in overall bodyweight. Most do two or three times more work on their upper bodies than the rest of their muscle groups combined.

Their motivation came from their unexpected accomplishments in the deadlift. you should do 5 reps with the weight you used for your final triple on Friday. and legs. Pay special attention to the hamstrings—they have a tendency to tighten with heavy work. why those baggy training pants are so popular. when I suggest to people that they could benefit from a strength cycle. It’s basic to his ego. lean bodybuilders one summer. Warm up thoroughly. The energy conserved from dropping a training day from the conventional every-other-day workout also allows the bodybuilder to gain strength. start adding weight and drop the reps to 8. he enjoys it. I’ve also found that whenever a person tries some heavy training for the first time. then stretch during and after the session. using 60 pounds less than you used on Monday or Lunges: 4 x 8 (4 reps per leg) Overhead presses: seated or standing: 5 x 5 or Dips: 4 sets of as many as you can do. The top-end 3 should be with 10 pounds more than you used on Monday. but the time spent in the gym is shorter. back. they no longer thought of themselves as weak. everything improved remarkably. Then. But when I taught them how to deadlift. Once they’ve been worked. Variety can be built into the program quite easily because there are many excellent exercises to choose from. And they all seem to share that identical humpbacked posture. and medium concept should be employed so the body can recover better. I use five sets of five reps. Suddenly. Each workout will find the bodybuilder doing one core exercise for each of the three major muscle groups: shoulder girdle (shoulders and chest). After the core exercises have been completed. so any auxiliary work should be limited to the smaller groups for a few sets of higher reps. they were amazed.Covers Home SaMPLe STRenGth TrAIniNG CYcLE for BeGINnErs Monday: Heavy Day Squats: 5 x 5 to limit Deadlifts or bent-over rows: 5 x 5 to limit Bench press: 5 x 5 to limit Incline dumbbell press: 2 x 20 Chins: 4 sets of as many as you can do Wednesday: Light Day Squats: 5 x 5. Shrugs or clean-grip high-pulls: 5 x 5 Incline bench press: 5 x 5 Straight-arm pullovers: 2 x 20 Dumbbell curls: 2 x 20 Calf raises: 3 x 30 Ab work could be done before or after a workout. especially during those hectic times of the year. and their success in the deadlift inspired them to work much harder on the other two movements. be sure to include . triceps. they reply that they just don’t have that much time to train. The best program for a strength cycle utilizes a threeday-a-week routine. little more can be accomplished by doing more exercises. Two sets of 20 reps is sufficient because these muscles have already been stimulated with the heavy movements. which tells me they haven’t pulled anything heavier than another attachment for the lat machine off the floor since joining the gym! It’s been my experience that once a person really puts his full effort into a pure strength routine. This allows more rest time which translates to easier growth. additional time can be spent working smaller groups such as the biceps. Stiff-legged deadlifts: 4 x 8 or good mornings: 4 x 8 or back hyperextensions: 4 x 20 E-Z curls: 2 x 20 Triceps pushdowns on the lat machine: 2 x 20 Friday: Medium Day Squats: 3 x 5 followed by 2 heavier sets of 3. As soon as I see someone strutting around in a pair. I know for sure that I’m not going to see the wearer of said clown pants in the squat rack. They were outlifting everyone in the gym within three weeks. When selecting exercises for the back. strength training takes less time because it’s condensed training. but the lunge and leg press can be used for your light days. Often. For the legs. and they all had difficulty squatting and benching. The heavy. much to his delight. Actually. and the weights are heavier. Nothing is more addictive to the male animal than gaining strength. Once you’re able to do 20. Once they packed on 20 pounds. and calves. The established set and rep rule for gaining strength is four to six sets of four to six reps. light. For the sake of simplicity. I worked with several tall. Most discover that the three-day-a-week schedule works nicely for a change. but these routines should be scaled down. nothing beats full squats. The emphasis is on the larger muscles. The intensity is higher. he discovers that he has a natural talent for at least one of the lifts. the following Monday.

movements such as flat benches. the rhythm is broken. Try to improve all the core lifts. overhead presses. but nothing strenuous. the purpose of the routine will be defeated. only the muscle bellies. This is remarkably easy for most people anyway. They never make any gains because they’re overworking their shoulder girdles. don’t expect to be able to do 300 for reps: it just isn’t going to happen in the first cycle. The heavy pulling exercises like the shrugs. Aim for a personal record every workout. and stiff-legged deadlifts. he invariably includes far too many exercises. but not all of them can be used because it would simply entail far too much work.. dips. it’s not at all beneficial to work them in a strength fashion again. It is. Take some time to select the core exercises you want to concentrate on for the next two or three months. then back hyperextensions the next. the purpose of the routine will be defeated. In other words. Many people discover that they’ve never really improved on a large muscle lift simply because they’ve never worked it in a strength fashion before. and lower portions of the back. slip in a nap during the day. you can expect to add ten pounds each week during the cycle. Finally. it’s detrimental to development. Eat. It’s fine to alternate exercises on successive weeks. Trust me. and progress will be halted. The middle back can be worked effectively with conventional deadlifts and bent-over rows. you can expect to move this up to 265 x 5 or 275 x 3 but not much higher. or overhead presses one week and dips the next. if too many core exercises are stacked in one workout. However. incline benches. a mistake to do too much curling after doing heavy deadlifts or shrugs.if too many core exercises are stacked in one workout. Some lifts will be easier to improve than others. middle. Some ab work and a stretching routine are useful.” tines on the flat bench that require lots of sets with heavy weights. However. their upper arms are going to grow. tendons. but that’s just the way it is. Why? Because the muscles involved in the act of curling have already been overloaded with the pulling movements. rest. but on shoulder girdle movements such as the bench press and incline. form a picture of yourself getting stronger. It really doesn’t matter how much you can lift on each of the primary exercises since the test is just to help you establish realistic goals and plan your program better. But they could do heavy benches and follow them up with a couple of high-rep sets on the incline because the higher reps don’t fatigue the attachments. Then. biceps and triceps exercises are fun. Photo: Jim Amentler . Then they proceed to do the same thing on the incline. The all-important lower back can be strengthened with good mornings. the brachialis and brachioradialis in a much more dynamic fashion than curls. such as doing stiff-legged deadlifts one week. When a day is missed. On non-training days. Some of the weight being added during the strength cycle is going to “settle” on the arms. He’ll also be able to do several more work sets on his biceps and triceps because of the new strength. during the first week of the cycle. On exercises such as the squat and deadlift. In fact. As for the shoulder girdle. try to avoid vigorous activities. Less is more on the auxiliary work. Try to get to bed a bit earlier than usual during the strength cycle. and ligaments of any muscle group have been worked thoroughly. and ▲ enjoy the strength cycle. and deadlifts attack the prime movers of the upper arms. it can be done. So if you test out on the bench with 225 x 5. bent-over rows. Seldom do I see anyone overworking their backs or legs—the movements that work these muscles are difficult. The traps can be attacked nicely with shrugs and high-pulls. this allows the bodybuilder to use much heavier weights on all his upper-arm movements once he rotates back to his regular routine. Many people really hate the idea of doing less sets for their biceps. This will ensure proportionate development.Covers Home BUilt LiKE a BRicK hOUse exercises for the upper. however. but over the long haul. test yourself on these movements. I see numerous young trainees doing rou- JoE LaZzaRo “. back hyperextensions. Whenever a person goes about setting up a strength program. Most overtraining occurs in the shoulder girdle and upper arms. the three-day-a-week program is based on consistency. five pounds a week is considerable. To do more will not encourage growth. even a light day. When the prime movers get considerably stronger. They may all be great exercises. and if possible.. You need to keep in mind that once the muscles. and push presses work great. Rest is another critical variable in the weight-gaining process.

Covers Home Shawn Phillips In Bodybuilding.C. Timing Is Everything By T.” (Ecclesiastes 3:1) Photos: David Haskell . Luoma “To everything there is a season and \a time to every purpose under the heaven...

our life spans are programmed. The branched chains. this anabolic thesis to the plus side. branched-chain amino acids account half the night building up muscle and the for about 70% of the amino acids released from the liver other half tearing it down.m. If you can swing the pendulum of muscle protein syninflux! Unfortunately. the Let’s assume that you don’t workout—you’re just a regular Joe. By the time you. are the most effective in eliciting this response. response elicited by a meal. these surplus branched chains might inhibit glutamine from leeching out of the muscle cells. the muscle cells. along with glutamine. is zero: he’s not causing himself any muscular damage T icktock. body slips into a catabolic state. drawn upon to make sure blood sugar levels remain constant. known as the post-absorptive To a large extent. and under normal circumstances. Branched chains are. but without the insulin process branched-chain amino acids. the released insulin enhances the transport of branched chains. and glycogen reserves are influenced by what and when you eat. For stream like Haitian boat refugees the average nonathlete. Conversely. Time To Gr ow A T i e m . the prospects more and more branched chains enter the for swinging the protein synthesis pendulum to the posimuscle. instead of taking the sack. branched-chain amino acids and not lone amino acids as you It seems cruel for our physiology to spend might believe. you’re still experiencing an influx of amino acids into your body the largest portion coming from the from the digestion of your last meal. and a surMuscle growth occurs because of net protein synthesis. ticktock. in effect. Barring the interruption of a man-made alarm clock. ration in the muscle tissue.. Furthermore. It’s definitely true that many amino acids contain nearly the amount of enzymes necessary to are recycled by the body. knobs to twirl. the preceding scenario involves the 50% and 90% of the muscle amino-acid uptake average guy who doesn’t work out. Three or cle protein degradation ends up ahead of muscle protein synthesis. and they tinker there in an effort to speed up the watch or even slow it down. whether you win or lose depends on levels of horstate—insulin levels decline.e. bodybuilders aren’t content to let their “watches” function as nature intended. very few are going to the job of processing them is left to skeletal muscle. Branched chains are responsible for between Remember. and meal. As grunting-by-day. the carefully orchestrated calendar of the body shatters and splinters. In fact. under optimal conin the ocean. Barring illness or injury. Some. we sleep until our internal clocks tell us to rise. and unless you know what “watch” springs to tighten. Glands release hormones in a pulsatile fashion throughout the day for very specific amounts of time.. and despite the protests of some philosophers. our test subject. or screws to turn. i. All of this muscle protein synthesis is mediated by insulin. net protein synthesis. ticktock. live almost exactly 120 days. watch Seinfeld. If. The trouble is. all factors can be reversed. your efforts to add muscle disappear in a quick minute. and this high level of intracellular glutamine might then stimulate even more muscle protein synthesis. But. into the cell. worse yet. Every living thing has its own internal clock. plus of them floats around the bloodthe difference between protein synthesis and degradation. and You eat your last meal at about 6 p. along with the amino acid arginine. in amino acids. however. decreases. Even so. Many cells divide a preordained number of times. musstate is only temporary. Time slips away whether we notice it or not. have gone to bed. and then hit the skeletal muscle. right? If only the body were able to keep up Muscle protein synthesis and muscle protein degradation exist in a that positive balance of amino-acid delicate balance. and insulin is initially secreted in response to the influx of amino acids (and/or glucose) taken in with the last meal. muscle proliver and muscle protein synthesis (just enough to make up for tein represents the largest reserve from the amount that’s degraded naturally throughout the day). find their way back into the muscles. your four hours after your last protein amount of muscle tissue stays the same or. They tinker here. when we try to add muscle to our frames. In fact. you add more muscle and win. to carry them to their destination. Whether or not there’s actually a clock nearby is irrelevant. the net mones like cortisol and growth hormone. which amino acids are drawn during this Most of this increase in blood amino acids consists of mid-sleep fasting state.. However.hear that? It’s the sound of a clock ticking off seconds. Every function is carefully orchestrated. This is because the liver doesn’t life. they finally reach a point of satutive side during sleep are even more grim. When you’re a in the 3 hours following a protein meal. and this results in a surge of release of glutamine. time is not simply an invention of man. Consequently. the customers that call the cab. As this What Happens to Muscle at Night post-absorptive state continues. insulin. starts to output them. like red blood cells. these ditions.. These chemicals determine influx of amino acids into muscle is which way your protein ball bounces. That’s what this article is about. your body enters what is you lose. the body functions—if you’ll excuse the expression—like a Swiss watch. but that’s a fact of into the bloodstream.A ow Gr Covers Home surplus branched chains don’t go to waste—they end up acting as carriers of nitrogen to the muscles and in this way may serve to form nonessential amino acids needed for additional protein synthesis. humans included. iron-thrusting bodybuilder. It’s All in the Timing Sounds good so far.

With added protein needs and hormone levels that have gone haywire. and to make matters worse. everyday living. levels of cortisol. provided he’s eaten properly. checking each other. damage a lot of muscle cells. I’ll bet) raises blood sugar and decreases sensitivity to insulin. in the course of training. is an insignificant difference. and one group trained with low intensity while the other group pretty much busted their asses. the bad ol’ catabolic hormone. a reduced anabolic response to the small amount of GH that was released (see Figure 1). the amino acids won’t be transported into muscle cells.1 Although triathletes Figure 1 don’t have the same type of training routines as bodybuilders. That’s exactly what it showed.” Hints at. In the bodybuilder. All of this seems to change when heavy workouts are thrown into the picture. However. in effect. To recap things once more. sleep is characterized by specific patterns of hormonal secretion. I don’t think the exact specifics of the study are important to this article. In other words. but most of these studies are flawed. testosterone levels were unaffected. we need to do something to prolong the anabolic phase of sleep. 14% of normal is as good or nearly as good as normal. GH Cortisol 1 2 Hours Of Sleep 3 4 . the first half is usually anabolic. The liver will kick out amino acids into the bloodstream. muscle degradation through the mechanical damage induced by lifting weights is a normal occurrence. Either Past studies have shown that muscle protein synthesis is elevated in humans by 50% four hours after a bout of heavy resistance training. but one recent study used triathletes. decrease at the same time GH levels go up. like after insulin secretion. there must be protein present so that it can be ferried to the muscle cells. the excess of cortisol experienced by the test subjects (and bodybuilders. will just replace those that were degraded or lost through normal. all between 20 and 26 years of age. Clearly. so growth can occur. A T Nighttime Production of GH and Cortisol After Intense Exercise Levels Of GH And Cortisol Oh. but because insulin sensitivity is reduced by cortisol. each set was done to muscular failure with a 3 or 4-minute rest period in between).2 In other words. The GH response to growth-hormone-releasing hormone (GnRH) is increased by sleep while the cortisol response to cortisol-releasing hormones is suppressed by sleep. too. suffice it to say that they were separated into two groups. along with providing the body with adequate protein to repair itself. This is compounded in the case of bodybuilders because they’ve caused themselves a lot of cellular damage that needs extra protein to repair itself. Okay. the pituitary release of GH (growth hormone) increases dramatically. Conversely.Covers through work. Shortly after falling asleep. intense exercise creates an almost no-win situation in the body. Protein ingestion must coincide with maximal stimulation of muscle protein synthesis. in the eyes of a scientist. These numbers were arrived at by using experienced lifters and weightlifting protocols that were realistic (4 sets of single-arm biceps curls. Most used a mix of trained and untrained athletes. let’s recap what’s going on: we’ve established that sleep is in one regard a mixed blessing. what you do when you’re awake is crucial. And Let’s Not Forget Recovery Time. What they found was a significantly altered hormonal profile. but the second half is catabolic. The aforementioned study involved 10 athletes. the amino acids that flow into his muscle cells. (Curiously. and varying exercise intensity. found that muscle protein synthesis returned to 14% of normal 36 hours after training.2 Subsequent research. there are other factors involved. the percentage can rise to 109%. my ass. This will lead to reduced utilization of amino acids for the formation of protein (except in the liver.) The researchers concluded that the reduced ratio of GH to cortisol secretion during early sleep “hints at [italics mine] reduced anabolic function during sleep after intense exhausting exercise. however. Of course. The higher-intensity group showed lower levels of GH. and preacher curls at 80% of 1-rep maximums for a total of 12 sets. This is in stark contrast to daytime conditions when GH and cortisol levels rise together in response to external stressors—each. Unfortunately. What’s more. after an insulin response is elicited. more important than the amount of protein (although that’s certainly important) is the timing of the protein intake. where amino acids will be processed as usual). female versus male. A full 24 hours later. drastic measures are needed to make sleep as regenerative as nature intended. They also have higher-thanaverage protein needs. they certainly push themselves to the limit and. and consequently. In one study. w A Time To G ro w 0 Home The Hormonal Equation Under normal circumstances. thus. myofibrillar (muscle cell) disruption was seen in as many as 80% of the fibers examined with electron microscopy. which. protein synthesis will be further reduced. higher levels of cortisol. concentration curls. using the same weighttraining protocol. Many studies have shown that exercise has no effect on nighttime GH and cortisol release. None used bodybuilders. different training protocols. We all know (or suspect) that an additional amount of protein is needed to repair all of this muscle cell degradation.

studies have shown that muscle protein synthesis is elevated in humans by 50% four hours after a bout of heavy resistance training.m. A full 24 hours later. All of this has to do with timing. If your drink has a mixture of simple and complex carbs in it. A Solution? It all comes down to timing. 4. and not eating means that the body “runs out” of protein and insulin about halfway through the night.) Adding a little flax oil or borage oil would be a good idea. Otherwise. a good portion was directed at repair and not just growth.” . The sleep of a bodybuilder is plagued by opposing hormones and the eventual depletion of protein and insulin. By now.m. This will help keep (notice I didn’t say “fix”) protein levels high for at least the first half of nighttime sleep. all the better. Although synthesis was well above normal. had returned to the pre-training rate. you may be asking yourself what this information on muscle recovery rates has to do with sleep and hormone levels. beginning right after a workout and for roughly 24 to 30 hours after a workout (when it appears to start to go back to “normal”). one-day-off or even a oneday-on. This practice will also help keep cortisol levels down. a strength athlete would get the most bang for his buck if he waited until the muscle protein synthesis. your protein intake should be strict and regimented. too. Therefore. proving that additional protein is imperative. Eating some protein before bedtime can stimulate hypothalamic growth-hormone releasing factors—perhaps mediated by insulin release— leading to increased GH release. By looking at the “problems. Eating a meal at 6 p. Muscle protein synthesis is elevated for a relatively long time after a workout. Strenuous workouts also cause a decrease in GH levels and increase in cortisol levels. every workout would probably result in an addition of a quarter-inch of muscle. the last thing you should do at night. so you. it’s crucial to keep protein levels high during this time—eat some protein every two or three hours—particularly during this recovery phase. The researchers thought this information was important because logically..” a pattern starts to emerge. Going to sleep means not eating. and not eating again until breakfast is a mistake. in effect. Strenuous workouts compound the problem. making it even harder to build muscle. but this has to fall into the category of fanaticism or plain pushing it too far. one-day-off schedule. before you say your prayers. to slow the absorption of the nutrients into the bloodstream and ensure an even more regulated flow of amino acids into the bloodstream. “.. This compounds itself if your last meal was at 6 p. (It would probably be ideal if you got up in the middle of the night for another protein meal. stimulated by the previous workout. Here are the problems faced by the bodybuilder: 1. If you’re a bodybuilder who works out on a twoday-on. Therefore. this elevated muscle protein synthesis doesn’t necessarily mean that growth took place for more than 30 hours—the damage done to the muscle fibers has to be taken into consideration. is slug down a protein drink. muscle groups shouldn’t be worked again until at least 36 hours after the previous workout. 3. If what they found stands up to the tests of time.Covers Home Now. We need more protein after a workout because muscle protein synthesis accelerates dramatically. the percentage can rise to 109%. Damaged muscles need more protein and more insulin to “carry” that protein to the muscle cells. stop synthesizing the mus- cle protein you need for growth and repair. 2.

HMB. Werner. 2 J. and a teaspoon of borage or flax oil. right on schedule. et al. as long as you don’t use your protein drink to wash down a couple of chocolate donuts. w A Time To G ro w Home 20 to 30 grams of carbohydrates. Wash it down with a protein drink along with some simple and complex carbs immediately before going to bed—30 to 45 grams of protein. Have another similar protein drink upon rising. A Ti “By feeding the body at the most crucial times. “The Time Course for Elevated Muscle Protein Synthesis Following Heavy Resistance Exercise. under normal circumstances. the first thing you should do upon waking is eat protein.” Journal of Applied Physiology 79. Perhaps the main message here is to copy the body’s machine-like consistency. or maybe even melatonin). like clockwork.” Canadian Journal of Applied Physiology 20.” References Cited 1 Kern. 4. like clockwork. Remember. Take an anti-catabolic supplement at night (perhaps CLA. your last meal was quite some time ago.5 (1995) :1461-1468. MacDougall. “Hormonal Secretion During Nighttime Sleep Indicating Stress of Daytime Exercise.4 (1995) : 480-486. there’s little chance of that. and your body is probably digesting your excess muscle tissue to sustain itself. . you can increase your chances of building muscle over the long run. And as the days turn into months. here’s what I recommend: 1. (This step is particularly important. Again. Make sure you get at least 30 grams of protein every 2 or 3 waking hours.Covers Although you may be worried that this practice will add bodyfat. you can increase your chances of building muscle over the long run. By feeding the body at the most crucial times. Lastly. Another possible safety measure would be to take any of the anti-catabolic supplements that are now available that may put a chink in cortisol’s muscle-munching plans. growth will follow. especially during the 0 to 30 hours after a workout (or perpetually if you work out every day or every other day). 2. Duncan. et al.) 3.

And. know everything. It was there that we contacted him.C.Covers Home INTERVIEW PR AT 2 Anabolic Steroids in Europe An Interview by T. To find out more about the European scene—particularly the drug scene—we made a few calls. nothing could be further from the truth. kind of primitive. since drugs are much more readily available in many European countries. and found Lazlo Hortobagyi. a former competitive bodybuilder from Budapest. are. who have they got with any notoriety? Well. This is particularly true of bodybuilding. Austria. and set the pace for the rest of the world while other countries. but not by much. to get really big. . Luoma A s a whole. bless their hearts. too. they’ve evolved past the paint-bucket stage. And the Europeans? Well. Several European countries take training seriously. I mean.S. even investing considerable amounts of money into bona-fide weight-training research. where he works as a personal trainer. Hungary. After the fall of the Berlin Wall. checked a few contacts. Hortobagyi moved to Innsbruck. well. let me tell you. aside from a few bodybuilders with funny names who had to come to the U. their knowledge of drugs surpasses ours. Americans are rather provincial—we think we’re the best at everything. What ensued was a fascinating and eye-opening interview. Most of us assume the rest of the world still lifts concrete-filled paint buckets and car axles.

seem to get their act together better with nutrition and supplementation. However. It has a very strong cult following with German-speaking bodybuilders.’ and he says that he takes two Parabolans a day. Austrians. but that dosage is often doubled and even quadrupled. What did you mean by that? Rumors influence the makeup of steroid cycles to a terrible degree. But of course. however. You will hear statements like. there are exceptions to the rule. The Americans. and Norwegians—probably train the most scientifically. In fact. was written by Swedish exercise physiologist P. The most-sought oral steroid is the bootleg form of the East-German Turinabol.Covers Home The following is Part II of a twopart interview: Muscle Media 2000: Without regard to cost. Without a doubt. News of it being remade in France by a new company has been the source of many wet dreams for European bodybuilders. which answers many questions on the musclerecruitment effect of a variety of exercises. “My cousin sells the ‘gear’ to ‘Mr.A. MM From what you’ve told me. and this and that. America’s Italian cousin and says. Vet clenbuterol is about a tenth of the price of human clenbuterol.5 mg per kg of bodyweight. MM LH Are veterinary steroids popular in Europe? The only veterinary steroid that has been used on a significant basis is the French equivalent to Canadian Equipoise. users report overcoming plateaus in strength and hypertrophy development. especially when stacked with the Italian oxandrolone. European top pro bodybuilders will stock up on American supplements when competing in the U. what’s the mostasked-for steroid on the black market? buy his very convenient supply of Parabolan. most of the clenbuterol used came from veterinary sources. Is my assumption correct? Yes. and unlike the North Americans. Tesch. the Muscle Meets Magnet book. you said rumors influence steroid use. the Northern Europeans—the Finns.000 tabs of oxandrolone and 2. At dosages as low as 10 mg a day of Turinabol. The normal dosage is about 0. Another guy may claim he is Mr. he gets rid of 10.S. This drug is unequaled for strength gains. Swedes. too. Germans.000 vials of Deca. ‘‘He took a bottle of Anavar [oxandrolone] a day and 800 mg of Deca a week when he was at his best. it seems as if the Europeans are much more advanced than Americans in Not as much as they used to.” Then. particularly the ones who are closet powerlifters.. O. Creatine was used by British track and field athletes LH Lazlo Hortobagyi: I would say Parabolan is probably the most-asked-for injectable steroid. During the clenbuterol craze. regards to steroid use. they like to study top-level bodybuilders and pass on the information. everybody rushes to LH . MM LH MM Do the Europeans use much clenbuterol? Earlier. Sports science is highly developed in these countries..” and BOOM. and this holds true regarding training. the dosage per cc is very weak. it’s seldom used except by bodybuilders in rural areas. particularly when steroid pushers want to unload large quantities of a given steroid. therefore. For example.

What kind of cycling patterns do the Europeans typically use? You gave us an example of what I presumed to be a contest cycle in Part I. but looking at the average Mexican trainee. and he wanted the Olympic bar the dweebs were using for bench press. “Geh raus Spargeltarzans” [Get lost. He walked over to the bench-press unit and started LH curling—in very strict fashion— the benchpress poundages they were using for their touch-and-go sets. Two French bodybuilders came here [Austria] for a ski vacation. They train with endless sets of low effort and spend more time chitchatting. particularly Italian and Spanish ones. marmalade. steroids alone are obviously no guarantee of success. how do you say it in American? Dweebs? One guy was on 8 Parabolans a week and 60 mg of Dianabol. than most American or European trainees. The ski conditions were not very good. If steroids were the most important key to bodybuilding success. yet he looked like a muscular swimmer. They still have the Deutschland über alles! attitude. very weak for guys using so many drugs. I understood everything. they did not show up again at our gym. using minimal ingenuity. asparagus Tarzans]. First and foremost. produce large bodybuilders à la DeMey and Albrecht. Again.. like Holland and Germany. Steroid availability does not necessarily equate to bodybuilding success. Their diet is also terrible. have such easy access to such efficient drugs. but what about offseason cycles? MM Steroids are taken for a very long time in Europe. The other guy was using over 200 mg a day of various anabolics. Needless to say. Countries where people tend to have naturally high levels of muscle mass. In the countries mentioned above. and he again had a physique that most people can achieve naturally on a three-day-aweek program. track athletes. They were strutting around like peacocks and started discussing dosages with everybody— even some customs officers—and everyone was snickering at these. Variations of cultures and laziness in training have a lot to do with why they are not bigger. butter. The bodybuilder was 89 kg [196 lbs] at the start of this cycle. Greece. or tennis players. If one wants to get ahead in the drug scene. and the gym was very busy. One of our local boys came in. grabbing their crotches. genetics are the key to bodybuilding success. then France. These guys are more on the cutting edge of ergogens than any bodybuilders. plus 4 IU of GH [growth hormone] a day. Once I saw them train.. and espresso coffee. There are a lot of steroids there. After completing his set of curls. LH Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 Nerobol* per day 120 mg 110 mg 100 mg 90 mg 90 mg 90 mg 90 mg 90 mg 80 mg 70 mg 60 mg 50 mg 40 mg 30 mg 25 mg 20 mg 15 mg 10 mg Plenastril per day 150 mg 150 mg 150 mg 125 mg 125 mg 125 mg 100 mg 100 mg 75 mg 75 mg 75 mg 50 mg 50 mg 50 mg 25 mg 25 mg 25 mg — Sustanon 250 per week 3 amps 3 amps 3 amps 3 amps 3 amps 3 amps 3 amps 3 amps 3 amps 2 amps 1 amp 1 amp 1 amp — — — — — Dynabolon per week 3 amps 3 amps 3 amps 3 amps 3 amps 3 amps 3 amps 3 amps 3 amps 3 amps 3 amps 2 amps 2 amps 1 amp 1 amp 1 amp 1 amp 1 amp *[European Dianabol] . If European bodybuilders. Here is an actual Austrian national title winner’s off-season cycle [Lazlo then pulled out the following lists from his briefcase]. To be big is looked down upon in those countries. and Italy would produce the best bodybuilders. I thought their eyeballs were going to fall out of their sockets. not larger. they don’t associate muscle mass with mas- culinity. They are now probably very avid Ping-Pong players. That brings up a point. one can buy truckloads of high-quality anabolics like Primobolan and Stromba. Spain. you would think Darwin’s evolutionary theory was in reverse gear—they are smaller. Even though Italians and Spaniards are very macho in their attitudes. You cannot make bodybuilding gains on a breakfast of sweetened bread. he should talk to cyclists. The Germanic bodybuilders have a lot more intensity in their bodybuilding efforts and will out load and ridicule the wimpy poundages of their Italian counterparts. he looked at them and said in a low Teutonic voice. and staring down female members than applying effort. why aren’t they bigger? MM I guess you could say the same about Mexican bodybuilders. Austrian and German bodybuilders who train in Italy scare the shit out of the clientele at the gym.Covers Home as well as Norwegian speed skaters years before American bodybuilders started using it. The way they train is the antithesis of what a guy like your Shawn Phillips would advocate. They were so very. so they decided to come and train at our gym.

one Plenastril per meal [he eats 6 times a day]. Orciprenaline—a beta-agonist—is also used to maintain the lean body mass after the cycle. 1. Those steroid dosages are pretty high. It works out to be 1. The 89-kg [196-lb] bodybuilder now.000 mg of enanthate. yet I have seen much higher MM Really? For instance. piracetam. and orals—8 tablets of 50mg oral Primobolan on a daily basis.085 mg a day! Tell me more about the use of Deprenyl.000 mg of suspension. and 1. 2. and of course. he would do a 6-8 week course of HCG and Clomid to try to restore his endocrine system. orotic acid.. If you calculate it. piracetam. also known as selegiline hydrochloride. and Hydergine would be added.143 mg of various anabolics a day!!! He weighs 95 kg [209 lbs] at a height of 160 cm [5’21⁄2”]. One of the bouncers here at the local disco uses 30 vials of 50 mg of stanozolol a week.. in fact. LH Following this 20-week steroid cycle. He is 180 cm [6’] tall and weighs 134 kg [295 lbs] at probably 10% bodyfat.000 mg of propionate. and 532 mg of Parabolan. A dose before a workout has been shown to increase strength between two and four percent only one hour after administering it. is a 97-kg [213-lb] bodybuilder: he would compete at week number 12 of his cycle and would take the next 8 weeks to come down: Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 Oxandrolone per day 90 mg 90 mg 90 mg 90 mg 85 mg 80 mg 80 mg 80 mg 80 mg 75 mg 70 mg 60 mg 55 mg 50 mg 45 mg 40 mg 35 mg 30 mg 25 mg 20 mg Masteron per week 100 mg 100 mg 200 mg 200 mg 200 mg 300 mg 300 mg 300 mg 300 mg 400 mg 400 mg 500 mg 400 mg 300 mg 200 mg 100 mg — — — — Primobolan per week 300 mg 300 mg 300 mg 300 mg 300 mg 300 mg 300 mg 300 mg 200 mg 200 mg 200 mg 200 mg 100 mg 100 mg 100 mg — — — — — Stromba per week 350 mg 350 mg 350 mg 350 mg 350 mg 300 mg 300 mg 300 mg 300 mg 250 mg 250 mg 250 mg 200 mg 150 mg 100 mg 50 mg 50 mg — — — MM LH dosages. By week 15. a 20-year-old Junior World Bodybuilding Championships finalist was using the following: injectables—a weekly dosage of 1.000 mg of Dynabolon. and Hydergine. he was using 1.Covers Home The bodybuilder would then follow with a six to eight-week course of HCG and Clomid to boost his testosterone back up and would follow the sample pre-contest cycle below. 1. Wow.000 mg of testosterone heptylate. Deprenyl. Albuterol is also used for the same purpose. aren’t they? MM LH Deprenyl. is a monoamine oxidase [MAO] inhibitor normally used as a minor adjunctive treatment to the administration of . Well. aren’t they? They are fairly typical. Then a three-month steroid-free period would be observed. Supplemental acetyl-l-carnitine. and AKG would be used to prevent muscle catabolism. These are all parts of the lifeextension drug family.

Athletes use Hydergine to boost learning and concentration and to increase growth-hormone output. such as oxiracetam and aniracetam. MM LH In what dosages is piracetam being used? Athletes use a dosage pattern similar to creatine. It was formulated in the ’60’s by the Belgian pharmaceutical company UCB. and amphetamines—hence. it is known to have various other beneficial effects such as increasing the supply of blood and oxygen to the brain. it has been used to treat a variety of ailments ranging from alcoholism to dementia to dyslexia. It was one of the first nootropics developed. LH Hydergine was originally developed in Switzerland for the treatment of high blood pressure. and improving intelligence.Covers Home L-Dopa for the treatment of Parkinson’s disease. bodybuilders report that it also potentiates the use of pre-workout stimulants such as ephedrine. It was administered in that country to weightlifters and boxers for its enhanced noradrenaline releasing properties. However. Incidentally. accelerating the dismantling of lypofusin—an aging pigment—in the brain. it worked poorly for this purpose. psychotropics. It is used by athletes for its positive effects on the central nervous system. One should expect ergogenic effects only two to three weeks after beginning treatment. Apparently. Piracetam potentiates the effect of Hydergine. I have seen athletes drop significant amounts of bodyfat while using nine milligrams a day of this substance. piracetam is used by life extensionists to boost memory and cognitive function. strength athletes. In other . increasing brain-cell metabolism. In medical circles. Bodybuilders using this dopamine agonist alone report a boost of libido during or after steroid cycles and increased muscle mass and a decrease in bodyfat. one can experience better growth-hormone release and increased levels of dopamine in the brain. MM LH What does Hydergine do? MM What’s the typical dosage for Deprenyl? Athletes under the age of 60 report ergogenic effects on a dose as low as a 1. Even though it was first used by boxers and martial artists to boost learning of their sport skills. These ergogenic effects come from the fact that selegiline boosts the body’s output of the gonadotropins.5-mg tablet every 3 to 4 days. give the same results at half the dosage. its popularity in competitive strongmen circles. The MAO activity permits the increase of active dopamine levels. After 11 weeks of treatment. but bodybuilders probably don’t care about that. They also use it to access more of the high-threshold fast-twitch fibers and to improve concentration. Higher dosages will give you the libido of 20 adult rabbits. It was used as early as 1986 by athletes of the former East Germany. One problem with it is this drug is converted to methamphetamine and amphetamine in humans through normal metabolic pathways. What about piracetam? I sometimes use this before I write to improve my concentration. in the aftermath of all the positive drug tests in the Seoul Olympics. Although not documented in scientific circles. An athlete using this product may therefore test positive for methamphetamine/amphetamine use. bodybuilders. MM LH Yes. Bulgarian weightlifters and their Romanian colleagues jumped on the bandwagon. I know of a 30-year-old sprinter who took piracetam on a consistent basis of 6 tabs a day and managed to improve his PB [personal best] in the 60-meter run by a full tenth of a second. Second generation piracetam-like drugs. Other positive effects of Deprenyl are improved memory and cognition. and track athletes use it nowadays for its central-nervous-system-boosting properties. It is a close relative of the amino acid pyroglutamate.

so I’d like to thank you on behalf of all of our readers. no eating. DMAE. no gains. German and Austrian bodybuilders normally take one 400-mg tab. the desired effect is reversed. Strongmen love androgens because it’s a well-known fact that the nervous system has receptors for androgens. Hydergine. They use growth hormone for its ability to regenerate the connective tissue. with the average dose being five tabs a day. It is basically bottled ’roid rage. Normal appetite comes back within an hour or two after the drip. be aware that piracetam is potentiated by choline. the personalities of guys on it make Ted Bundy look like Mother Theresa. What about powerlifters and Olympic-style lifters? Do you know anything about their patterns of drug use? MM First of all. Therefore.] is the oral of choice. So the trend is to use a glucose/amino-acid drip [IV] right after the workout to feed the cells. 3 times daily. The favorite stimulants of the strongmen are Nivalin and nicergoline from Bulgaria and Sydnocarb from Estonia and Russia. A minimum of three tabs a day is taken. This explains why the German injectable form of Halotestin is so popular. so a much lower dosage can be used. see page xx. absorption increases fivefold. they can afford more products. they use large amounts. Plenastril from Switzerland [oxymetholone. The drawback is they depress the appetite. LH They tend to use a lot of testosterones: propionate. and of course.S. and the sought-after enhanced memory and concentration capability turns into partial amnesia and confusion. At higher dosages. I’d like to thank you for being so candid with us. When stacked with Hydergine. they will use plenty of Halotestin and oxandrolone along with testosterone suspension. For more information on the steroids Lazlo Hortobagyi mentioned in this interview. suspension. If you don’t have an Anabolic Reference Guide yet. no eating. and centrophenoxine.Covers Home words. along with a 2-mg Hydergine tab. Turinabol is the preferred oral if available. known as Anadrol in the U. I think we’ve covered every topic under the sun. Because they have more money than bodybuilders. they use more growth hormone than bodybuilders. I realize this interview might affect your relationship with the various bodybuilding organizations in Europe. ▲ . No appetite. check your Anabolic Reference Guide. Piracetam is not yet on the banned substances list. Sustanon. Undoubtedly. Strongmen also use a lot of stimulants to get up for workouts. five to six 800-mg tabs for a week or so and then cut back to 2-3 tabs a day. They excite the nervous system and allow the athlete to use high loads. It’s less toxic than its oral counterpart and has very strong central-nervous-system excitation properties. However. MM LH You’re quite welcome. Close to competitions.

Covers Home The Best Ways To Take It Easy For Maximum Growth! THE SClENCE OF REST lNTERVALS By Charles Poliquin .

the longer the rest period. not everyone is in agreement with the Americans. which is the energy system involved in high-intensity muscular contractions. Beginners. Charlie Francis. and speed of movement. However. it will help you grow in all the right places. who coached 173-lb Ben Johnson to a 420-lb bench press and many world sprint records. however. reps. A 1:5 ratio means that whatever time it took you to complete a set. need to first concentrate on finding a good basic workout. it would take you 5 times as long to adequately recover from that set. is a boring topic. Canadian exercise physiologist Gionet believes that a 1:5 ratio doesn’t provide sufficient recovery for the ATP-CP system and recommends a ratio of 1:1218. by its very nature. They should emphasize heavy “basic” movements like the squat and pay special attention to sets. is also a strong believer in long rest intervals. Rest lnterval Repetitions Continuum 12 9 18 15 5 1 3 6 3 Size-Training Range Rep Count Rest in Minutes 1 Endurance Training . Why is the science of rest intervals neglected? Because rest. How much rest is enough? Most American exercise physiologists recommend a 1:5 work/rest ratio to train the ATP-CP (adenosine triphosphate/creatine phosphate) system. but one that’s often neglected. Another training variable that must be considered. He suggests a 1:20-30 ratio! Grant Henderson Photo: Alex Ardenti Figure 1 Chart Data © 1995 Poliquin 20 15 10 5 0 Neural Drive The fewer the number of reps performed.Covers Home experienced bodybuilder will notice significant gains in muscle mass by regularly taking creatine monohydrate and drinking a post-workout shake that is loaded with carbs and protein. How can there be a science behind doing nothing? Well. The relationship between reps and rest is illustrated in Figure 1 at the right. the lighter weights you must use and the less rest you need. AN Rest lntervals: The Basics The most important principle to keep in mind about rest intervals and how they affect bodybuilding is that there’s an inverse relationship between reps and rest: the more reps you perform. Vanadyl sulfate and a Vitamin C supplement may also make a difference. And while it may not be as exciting as looking at the erotic pictures in Muscular Development. as will studying everything Dan Duchaine has ever written. you’ll be surprised at the amount of academic time spent studying how the body reacts to doing nothing between sets. is the amount of rest to take between sets.

It’s also point of performing another set? been my experience that these individuals (dare we call them Although counting repetitions is a convenient way to deterathletes?) tend to rush between heavy sets to maintain a high mine work performed. Tension lnterval Reps Tempo* Sets In fact. This concept has yet to recovery or incomplete recovery. Covert Bailey above in Table 1. and you’re Training Experience given at least three minutes to recover.Covers Home conditioned bodybuilder. but it’s To see the benefits of each. be validated by science. they have a hard time grasping the conit takes to complete a set. America! Because variety is an essential Putting Theory training principle. This is illustrated and mass gains—if it did. to prevent excessively high lactate 6–18 240–300 1–3 4/1/1 6 buildup.. what’s the aerobically fit individual is normally weaker and usually has the physique of a pre-pubescent tropical fish breeder. and aerobic fitness. Per Set Seconds direct linear relationship between the length of the Table 1 rest interval and the bodyI’m in full agreement with Francis—the nervous-system weight of the trainee. cell. I believe it’s also into Practice important to vary (i. In this method. Gary Strydom would need a cell takes five to six times longer to recover than the muscle longer rest period than Francis Benfatto. a high heart with reps. And if the nervous system can’t activate the fast-twitch fibers. determining rest intervals. a typical workout looks like this: Photo: Jim Amentler Paula Piwarunas The Relationship Between the Various Loading Parameters in Strength & Mass Development . Unfortunately. 30–50 150–210 3–5 5/0/5 3 Muscle Mass And 48–60 90–180 8–10 4/0/2 4 Strength Levels The larger and stronger 44+ 90–120 11+ 3/0/1 3 the trainee. who is lighter. several other factors to consider when 2 to lift the weight). The problem is that the twitch fibers responsible for muscle growth. rest intervals must be shortened only for Table Data © 1995 Poliquin the advanced trainee as Time lactate buildup will interfere with proper exercise Under Rest performance. muscle mass and and Constant Weight strength levels. Assuming your first set is a maximum effort. Despite A weightlifter or strength aththe established cause-and-effect lete must emphasize complete relationship of varying rest interrecovery. a constant weight is used. the rate by itself doesn’t lead to maximal strength less rest time needed. the shorter the rest hasn’t recovered enough to effectively activate the fastinterval should be—that’s the theory. Thus. The three I’d like to Method 1: Adequate Rest address are training experience. your nervous system Aerobic Fitness The more aerobically fit an athlete is. 4/0/2 tempo (every rep would take 6 In addition to reps and sets. Seconds Total *Eccentric/Pause/Concentric There appears to be a Component Times In Seconds. but a bodybuilder has vals. The lactate buildup resulting you’ll tend to fatigue two percent—one rep per set after from this type of training is tolerated only by the wellthree minutes. This means that even though energy stores may be nearly replenished by a 1:5-6 ratio. there are seconds: 4 to lower the weight. failure to vary rest intervals two choices when selecting the limits adaptation to the training rest interval—nearly complete stimulus. the longer the rest interval should be. The amount of time it takes to comcept of resting for a long time between heavy sets to bring plete a set is referred to as “time under tension. let’s been my experience that it posiexamine three types of training tively favors the rate and magnimethods for an individual who can tude of strength and size gains— barbell curl 100 lbs 10 times in a especially with elite athletes. I frequently alternate u p p e r a n d l o w e r 20–35 180–240 4–7 3/0/2 5 body exercises in the workouts I prescribe. Apparently. which allows Tolerance to short rest intervals with loads in the almost all the energy stores to resynthesize by the end of 60%-80% range (6-20 reps) is a function of years of every set. Therefore. accumulated training.” As about neural adaptation. the longer a muscle is stressed.e. no pause. would probably be Mr. it’s more precise to consider how long heart rate. Thus. periodize) your re st intervals.

the bodybuilder should use both types of systems for muscle mass training—nearly complete recovery and incomplete recovery. rest 3 minutes This produces the following data: average weight lifted: 97 lbs total reps performed: 40 time under tension: 240 seconds (40 reps x 6 seconds). Method 2: Adequate Rest and Decreasing Weight In this method. all three methods should be used. rest 3 minutes Set 2: 100 lbs x 9. and 95 x 9. As you can see from the three examples presented. the rest interval is the same as Method 1. The bottom line is that for optimal progress to occur in bodybuilding. in this system. rest 3 minutes Set 2: 98 lbs x 10. and it’s associated with high levels of growth hormone and lactic acid. On paper. Because hypertrophy is related to time under tension with optimal loading.5 pounds and the time under tension to 228 seconds. As with the first two methods. this system creates hypertrophy but not for the same reasons. rest 3 minutes Set 3: 100 lbs x 8. this method enables you to use heavy weights on every set and therefore make more tensile demands of the contractile fibers. These longer rest intervals have also been associated with greater testosterone levels in experienced athletes performing large muscle group exercises. 95 x 10. rest 1 minute This produces the following data: average weight lifted: 85 lbs total reps performed: 40 time under tension: 240 seconds (40 reps x 6 seconds).Covers Home “…longer rest intervals have also been associated with greater testosterone levels…” Mike O’Hearn Photo: Paula Crane Set 1: 100 lbs x 10. As a compromise. rest 3 minutes Set 4: 94 lbs x 10. if you’re lucky. It follows that for maximum muscle mass. rest 1 minute Set 2: 90 lbs x 10. Method 3 promotes hypertrophy through energy substrate storage.) In most gyms. but the weight is adjusted precisely from set to set to account for fatigue. this method looks great. A typical workout looks like this: Set 1: 100 lbs x 10. but the decreasing weight increases the time under tension. It also increases the storage of glycogen and phosphagens and the associated enzymes for the metabolism of these nutrients. this would be the optimal system to force myofibrillar growth. which would result in the following performance: 100 x 10. rest 3 minutes Set 4: 100 lbs x 7. but how many gyms do you know of that have training implements which can be decreased two percent at a time? (MedX machines can do this with double weight stacks. This option is often used by bodybuilders for the “pump” sensation that comes with it. you tend to fatigue at about 10% per set (4-5 reps). 100 x 9. Method 3: Inadequate Rest and Decreasing Weight In this method. you need to vary the rest intervals—once you’ve achieved that. As with Method 1. but using these machines alone would seriously limit your exercise choices. This would change the average load to 97. While Methods 1 and 2 are great for creating hypertrophy by favoring growth of the contractile proteins. rest 1 minute Set 3: 80 lbs x 10. This higher tension leads to myofibrillar growth. rest 1 minute Set 4: 70 lbs x 10. then you can pull out those Dan Duchaine articles! . only 60 seconds’ rest is allowed so that energy stores are not completely resynthesized by the end of each set. I recommend decreasing the weight by 5% every 2 sets. rest 3 minutes Set 3: 96 lbs x 10. rest 3 minutes This produces the following data: average weight lifted: 100 lbs total reps performed: 34 time under tension: 204 seconds (34 reps x 6 seconds) Because the rest is more complete. A typical workout looks like this: Set 1: 100 lbs x 10. you can decrease weight by five percent. the longer rest intervals increase the average amount of weight that can be used.

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lose fat.) is better than nothing. Of course. nutrition.). The majority of our readers are men because the majority of those who “bodybuild” are guys. using a HealthRider. But over the past few months. supplementation. women are usually led to believe I f guys are generally confused about how to build muscle. etc. any exercise (walking. The truth is. It’s a publication written for those individuals who are extremely dedicated to building the best body they can! It’s a magazine about weight training. positively no better form of exercise in the world than weight training.” (I mean. most women are “confused times ten!” But there’s no reason to be perplexed—there’s a right way for a woman to get in awesome shape— a way that works… It’s called bodybuilding! Muscle Media 2000 is a “bodybuilding” magazine. Sexy Body! involved in weight training. Unfortunately. and build a better body. what’s this whole women’s fitness thing? It’s drugfree women’s bodybuilding!) I’m very glad things are starting to change because I’m absolutely. friends. come on. but only weight training allows you to “sculpt” your body. it’s virtually impossible for them to build “freakish” muscularity! About the only magazine that still runs photos of drugged-up female competitive bodybuilders is Flex—virtually all of the other magazines primarily use pictures of drug-free female “bodybuilders. . positively convinced any woman who wants to get in shape—who wants to lose fat and build muscle tone—should be patterning her fitness program after bodybuilders. I’ve noticed we’ve been getting more and more questions and feedback from women. girlfriends.Covers Home the R i g h t toW a y Lose Fat S p e c i a l A d v e r t i s e m e n t by Bill Phillips . lean. pedaling on a stationary bike. and other “tricks” that can help you build muscle and lose fat. Toned. I think this is great—I’m glad more women than ever before are getting . and we’ve been getting a lot of questions from guys who’ve been looking to share their passion for bodybuilding with the women in their lives (wives.and Build a Lean. I’m certain the reason women are taking more interest in “bodybuilding” is because the major muscle magazines have been running more and more photos of gals who have used “bodybuilder-like” exercise and nutrition programs to build some of the most beautiful physiques in the world! It just goes to show that a woman can build a gorgeous. and toned (but feminine) body by using weighttraining exercise. There is absolutely. It looks like we might finally be starting to break through that awful stigma about women and weight training that emerged along with the use of steroids by female bodybuilders. if women don’t use steroids. sisters. etc.

Unfortunately. and firm legs. they start to develop a “pear-like” shape. And remember. That’s completely wrong! Effective weight training. your body gains muscle. with weight training. Not only is it true that “bodybuilding” is the best way for women to build a firmer.” they should just use light weights and take it easy. but that simply isn’t true. When your body burns more calories than you eat.Covers Home Starvation Diets and Hours of Painful Aerobic Exercise Are Out— Bodybuilding Is In! that aerobics are the best overall exercise for them. Now. lowers cholesterol (which decreases the chance of heart disease). more toned body. After the proper “stimulus” is given. has to be intense—it has to “overload” the muscle fibers being trained. this is an area where women also get bad advice— they’re often told if they want to build muscle “tone. you lose fat—it’s that simple. their hips get wider than their shoulders. when you train with weights properly. muscles will rebuild bigger and better than they were before (if you feed the muscles properly and provide adequate time for recuperation). too! Building muscle (through weight training) addresses the “core” of the problem— energy expenditure. so you can eat more without gaining fat! Studies also confirm that weight training strengthens the heart. (The women who do read Muscle Media 2000 and know a thing or two about weight training would definitely confirm this!) By the time most women are into their 20’s (unless they have great genetics). let’s say a woman goes on a “typical” diet where she does hours of aerobic exercise and starves herself—the best possible end result would be that she would come out looking like a smaller pear! But. Gelb . women can firm and tone their bodies—they can build wider shoulders. that is. and your metabolic rate goes up. I’m convinced it’s the best way to lose fat. the next step is deciding exactly what type of weighttraining program to follow. and improves your mood! No kidding! Weight training does all of this stuff and more! Once a woman becomes con- Monica Brant vinced that training with weights won’t turn her into some freakish-looking muscle monster (which just does not happen without the use of steroids). for a man or a woman. increases bone mass (which lowers a woman’s risk of osteoporosis). Photo: Irvin J. strong arms.

build incredible muscle tone! I’ve been working extensively over the past two years with women from all walks of life. designed just for women. they have to starve themselves. you can eat up to six times a day and still lose fat! And. teaches you how to feed your body. your body becomes convinced it’s starving. Literally tens of thousands of women believe that in order to build a better body. It’s called the Neo-Lean™ program. the exercise program is simple and easy—it takes as little as 19 minutes 3 times a week. so you burn fewer calories. This is one reason women who do aerobic exercise and starve themselves get such awful results—they’re crippling their metabolic rate. and much of the weight they lose is muscle. when you severely restrict calorie intake. to get results! As a matter of fact. which was also designed especially for women. there is a better way— there’s a precise combination of freeweight exercise and proper nutrition that can literally force a woman’s body to burn fat and. and I’ve come up with a system that works incredibly well! It’s not a “miracle cure. The body also sacrifices huge amounts of muscle tissue if it’s not being fed properly. at the same time. on this program. This is a big mistake! You see. one of the problems I encountered when I designed nutrition and exercise programs for women is that virtually all of the meal-replacement powders on the bodybuilding market were designed for men—why on earth would a gal who weighs 120 lbs need to use the same meal-replacement powder as a guy who weighs 225? It doesn’t make any sense! Gals just don’t need 35-45 grams of protein in each meal—any excess protein which is consumed that the body doesn’t need will be converted to fat! It’s also a fact that a female who has roughly half the lean mass of a male bodybuilder doesn’t need nearly as many calories! Here’s another problem… The “meal replacements” that are designed for mainstream women (the “slimming . but nutrition and supplementation are just as important. nutrition. and Venus Swimwear models Ami Cusack and LeAnne Tweedan use Neo-Lean to help them stay lean and toned! The Importance of Nutrition Proper weight-training exercise is critical. This program. You see. and it “fights back” by lowering your metabolic rate. and it can produce incredible results! The cornerstone of the Neo-Lean program is a new meal-replacement powder called Neo-Lean.Covers Home the R i g h t toW a y Lose Fat National fitness champions Tatiana Anderson (left) and Laurie Donnelly (right). so they use these cheap “slimming” shakes (which have a terrible nutritional profile). not fat! Fortunately. and they try to go as long as they can without eating. and supplementation program designed especially for women who want to lose fat and gain muscle tone.” but it may be the next best thing! It’s a simple and easyto-follow exercise. not starve it.

Once a woman is doing the right type of exercise and feeding her body the right way. she looks like a new woman! I’m very proud of her! Now. Then we met with a multi-million-dollar foodscience group in Southern California and went to work designing the ultimate meal-replacement powder for women. it’s delicious. use Neo-Lean properly. she started seeing awesome results the first week she was on the program. MyoPlex Plus. You’ve got to work with your body. easy to digest. the “leading brand. Last summer. a number of top fitness com- .). It’s also lower in calories and sodium than the popular meal-replacement powders (such as Rx Fuel.Covers Home or diet pills a woman uses. After months of going back and forth on different formulas and experimenting with dozens of prototypes.) We also tested the Neo-Lean program on some women who were already in pretty darn good shape—like National Fitness Champion Tatiana Anderson and Ms. she’s not going to get optimal results. When we started field-testing the Neo-Lean program. I’ve been testing this product on all kinds of women. we did a field test with 32 “average” women who needed to lose around 15 to 20 lbs—women who had never done any weight training before in their lives—the results were incredible! One of the women who experienced mind-boggling results with the NeoLean program happened to be my sister Shelly.” etc. you know the ones) contain only a small portion of low-quality protein and insignificant levels of key micronutrients that I believe support a woman’s ability to lose fat and build muscle tone. She lost 52 lbs in just a few months and completely transformed her body! She went from “flabby” to being lean and toned! Even though my brother (Shawn) and I have been into bodybuilding since we were in our early teens. and follow the nutrition system I’ve developed. not against it. I think she figured. It’s especially important for women to learn that food is good for you—starving yourself is not! You have to feed your body with the proper nutrition in order for it to respond the way you want it to. Fitness America. it’s high in nutrition. Shelly never got into it. I asked her to get involved. Metaform. if she’s not doing the right type of exercise and not feeding her body properly. then she may want to try using other effective supplements to build even greater muscle tone—things like creatine monohydrate and HMB are two supplements I think could really help women build muscle tone. low in calories. along with 50% of all the vitamins and minerals considered essential under the U. RDA. and now. as it turned out. and it contains unique micronutrients that some experts believe support a woman’s ability to lose fat and build muscle tone. And. instead of doing aerobic exercise and starving themselves! (Of course. delicious. that’s up to her—I think any woman could get great results if all she did was the Neo-Lean program! I Learn the Basics First t doesn’t matter what “fat burners” Before—181 lbs After—129 lbs Shelly lost 52 pounds of fat using the Neo-Lean Program and completely resculpted her body! shakes” you can get at the grocery store. She tried aer- obics for years and years. and convenient—it has virtually everything they need! Now.S. so will results. and so on. easy to mix. They both love the program and especially enjoy the new Neo-Lean “superfood” because it’s just right for them—it’s a smaller portion than the other meal-replacement powders. And I think it’s perfect! Each serving contains 25 grams of super-high-quality protein. we came up with the Neo-Lean formula. 25 grams of carbohydrate. and only 1 gram of fat. wherever she goes. she tried all kinds of stupid diets and appetite-suppressing pills. they will get results—results that could border on miraculous! If someone wants to add a thermogenic fat burner or other supplements on top of that. But her lack of results left her extremely frustrated. And that’s what the Neo-Lean program is all about! If women follow this exercise program. She was convinced that “bodybuilding” was not for her. In an effort to solve this problem. I worked with the researchers at Experimental and Applied Sciences (EAS) and explained all of this to them. “What the heck… I’ve tried everything else… I’ll try this too…” Well. Laurie Donnelly. she tells everybody how great the NeoLean program is and how women should be training with weights and feeding their bodies to get results. and very economical! For the last year. Shelly’s results were extraordinary—as individuals differ. but these products should only be used after she has mastered the fundamentals of proper exercise and nutrition.

everywhere within a few months. to tell them about the Neo-Lean program. since no one wants to eat “perfectly” all the time. positively the best way to build an awesome body! . girlfriends. no Neo-Lean meal replacements—virtually no rules! To my knowledge.50 shipping and handling). but if you’d like to check it out now. It’s just so simple and easy to follow. lean. You might even order the Neo-Lean Introductory Program for them—it could really change their lives! (This program was designed to work for “beginners” and experienced fitness buffs!) The Neo-Lean program will be available in health-food stores.95 (plus $6. shapely body. if you want to build a firm. And just like any other product I promote. and eat anything and everything you want. The Neo-Lean Introductory Program comes complete with the Neo-Lean Nutrition Guide.Covers Home the R i g h t toW a y Lose Fat The Neo-Lean Program was designed to help women lose fat and build muscle tone! petitors are using Neo-Lean. and an introductory supply (18 servings) of the delicious Neo-Lean superfood! This whole package is only $39. who would like to get in shape. you can order it direct by calling 1-800-615-8500 (ask for Dept. ladies. Pizza. etc. and it’s already a tremendous success! I would recommend the Neo-Lean program to any of the gals who read Muscle Media 2000. or they’re out of work! The Neo-Lean program fits in perfectly with today’s fast-paced lifestyles. start training with weights—it’s absolutely. The workouts can take less than 20 minutes a day! And it can be done at home or at a gym. the Neo-Lean Fast-Food Cheater’s Guide. #2544). sisters. I designed the NeoLean program so you can go off the system completely. keep in mind what I’ve told you in this article—don’t starve yourself in an effort to build a better body—it doesn’t work! And. healthy body. I’ve even written a FastFood Cheater’s Guide which shows women how to eat fast-food meals (if they have to) and still build a lean. chocolate.” there is no exercise. each first-time purchase of Neo-Lean comes with a 100% lifetime money-back guarantee! Remember This Even if you don’t order the Neo-Lean program. the Neo-Lean program is really the first complete “bodybuilding” system developed just for women. cookies—all the fun stuff! On that “play day. the Neo-Lean Exercise Guide. recommends the Neo-Lean program to his top models! These women have to have lean and firm bodies. And. Daryle Scott. including professional fitness champion Monica Brant! The Neo-Lean program is also being used by some of the top swimwear models in the world—the President of Venus Swimwear (the best swimwear line in the business). And I strongly encourage guys out there who have wives. like GNC. once a week.

Okay. maybe it wasn’t rubber. . All I know is that the thing wasn’t real.Covers Home Rant By Dan Duchaine T hey used to call him Mister Rubberdick because he used to wear a rubber dick in the gym. But I’m getting ahead of myself. but it was some miracle polymer.

” (Jessica absolutely refuses to shave her legs. their penes. I went to his house to pick up his manuscript to edit. the ironic thing is that I heard he likes Deca Durabolin and HCG.. You have really long fingers. never knock free advertising. “No. Did it bother you that you were a eunuch? I mean.” “Gotcha. absolutely. Your balls. so I need to know these things. which would make it five inches. my book assistant. but it definitely fluffed it up during off-vertical. and all those boys had big bulges. Is it my imagination.’ And they don’t hide the equipment.. but they grew back in prison. And you use a soft ‘a’ if it ends in an ‘um. I’ve been off steroids for over six years now..yes. Maybe the boys have more five-alpha reductase in their dicks during adolescence. He’s got his Hot Skins shortyshorts on.” “‘Were’ perfect. though.. all the men up there have shrunken scrota.” “What’s a penes?” “It’s the plural of penis. but that’s probably stretching it a bit.” “Did you read John’s piece in Muscular Development about women and steroids?” “Yeah. they all look kinda underhung compared to the teenagers.) “Screw off. but he was Mr. no. no. “Where do they hide their equipment?” she asked. You were in denial. the women are on. I think it’s the DHT that controls how big the penis is in the flaccid state. what a jerk. He’s got that meat and no potatoes look: looks like he has a decent-sized penis but no balls.” I answered. but this is an exception. Where are they? We just saw the teenage class.” “Seriously. Is it true that a man’s fingers are an indication of how big his penis is?” “Ah. his hair is totally gone. Both of which are not male hormones.” “No. Eventually.. you’re not supposed to end a sentence with a preposition. and he swears it’s grown two inches. He’s got acne on his back. That’s the other plural. Who wears a hat in his own house? John’s a good-looking guy.” “Lemme see your finger.gonads. ‘That ’roid look is gross’?” “You know. how would he feel if his girlfriend kicked him out of bed and said.” “Why’s that?” “The first time I met John.Covers Home “So where do the men hide them?” “Is there a big tub of cold water out back that they all dunk themselves in?” I took Jessica. How big does a clitoris get?” “It was so big that.’ platypus/platypi.” “Clitorides is the plural. too?” “Jess.” “Did you miss them?” “I do miss being strong like I was. penises. Puffy-Face that day—I’m not stupid. But they grow back.’ For example.” “Jess. Most steroid users have small b. Buttsie rubs that vet steroid Checque Drops onto his dick every day.” (Hey. “Uh. you know that steroid use in women causes clitori enlargement.. Hey. It was the same size when it got hard. So where do the men hide them?” “I’m not gonna ask why you needed to use the word ‘penes. Jessica. and it worked. they pump up offstage in a little room. You pay me to proofread what you write.. then you’d be out of a job correcting my stuff. or do some of them have penes. Nandrolone (Deca Durabolin) is made in the placenta dur- .. I used some of it..) “Will you show me yours sometime?” “I’ll make a deal with you: you shave your legs. You usually use an ‘i’ when a word ends with ‘us. So when he starts telling the world how women shouldn’t use male hormones and that a large clitoris is gross. not the steroids. then I’ll whip it out. Is there a big tub of cold water out back that they all dunk themselves in?” “Well. to her first bodybuilding contest. now that you mention it. didn’t any of your girlfriends complain when they used to grab for something that wasn’t there?” “Can we change the subject?” “Face it. Didn’t you learn anything in English class?” “If I was perfect.” “Did your balls shrink when you were on steroids?” “Yeah.” “That still doesn’t explain why most of the men up there have no.” “Biggest I’ve seen is about half the length of my little finger.. There was this underground designer steroid that supposedly made your limp dick hang bigger.

the kid had gained ten pounds. I was standing at the front desk. his extension had detached itself from his own penis. is coming soon! (Seriously…it is! I swear!) Watch for details on how to get a copy of this fantastic new book in future issues of Muscle Media 2000. “Personally.. the police rescued him. Do these bodybuilders really think women care about big arms?” “Did you see the thing in USA Today about the kid who got sold to the crack house? His mom owed the crack dealer $1. I’d rather deal with something smaller. She had to dry hump my thigh when I flexed it to get off. And HCG is from pregnant women’s urine. And the girls could use Proscar and avoid the problem..” “Is the kid all right?” “Shit yes. “BaaaaaaaaHaaaaaaaaHaaaaaaaaaa!” “What’s so funny?” “See that little guy over there in the lycra. On one hand. and it had traveled down to the back of his leg. What’s the Difference? BODYOPUS. the carrot girl. It’s a rubber dick. and Mister Rubberdick started fishing for his car keys that are hung on the key rack at the front desk. Wait. He walked around like it was on a leash.. and the front desk announced the license plate number over the PA. and get this: he had to perform sex on women in the house. not every female bodybuilder gets a big one.. much of the enlargement goes away after steroid use. Eventually.” Pompous Asshole or Genius Know-It-All? Subjective. And I think John has overblown the gynecological problems.Covers Home “Do these bodybuilders really think women care about big arms?” ing pregnancy. Face it. wait. I didn’t want to stare. he’s about to turn around. so she sold her son to the crack dealer. Objective. I’d have to throw it over my shoulder and burp it like a baby. He used to change into his Spandex tights in the bathroom. Dan Duchaine’s new book.” “Contract.” “Look at the posedown. Because there are plenty of men. I never felt like I was drowning. Besides. I told you about her. The way he makes it out. It could’ve been worse..” “I thought women liked big d. so I’d have her change legs. not flex. The kid’s only 11.. even when using steroids. where one society allows cutting the thing off and stitching the vagina shut. who don’t have a problem with it. The teenage guy really is the only guy up there with anything in his trunks. I knew only one girl who had a physical problem being large. And from all the running. The kid lived at the crack house and had to sell drugs. The guy used to go to Gold’s in Venice. but on the other. it was unavoidable. and she had the biggest clitoris I’ve ever seen. It was so sensitive that regular intercourse was painful. I’ve never had a problem with a large clitoris on a lover. he almost recommends a scuba suit and a snorkel for some sex acts. aesthetically. running away from it.” “Make believe it’s a harmonica. not in the locker room. he would withhold food.” “How did you find out it was fake?” “His car alarm went off. I used to get this wicked cramp flexing my leg so hard. We don’t live in Africa. The same girl who got a carrot stuck up her ass?” “The same. myself included. it’s easier to find—easier to give them an orgasm. hardly any muscle on her. It could’ve been an eggplant. Then he’d walk around the gym with this plastic pecker on. There are benefits. But get this: it isn’t real. You wanna get up close? The damn thing has veins on it. the whole big clit thing is more a male cultural problem. he should find another sex partner more to his liking. I mean. I’ve been with a tiny-little female bodybuilder who never took a steroid in her life and only weighed 115 pounds..000. . “If John doesn’t like the size of a woman’s genitalia. penes. And frankly. So Mister Rubberdick ran from the back of the gym to the front door. The crack dealer told the kid that if he didn’t perform sex on the girls. Sometimes just the opposite. but I’m not gonna be jumping out of bed..” “Holy shit.” “There’s nothing on me that that would fit into. That’s a big schlong! It almost reaches his kneecap! It’s just too big. Maybe I got used to it. The thing is so big. I swear.

Covers Home IGF-1 Doesn’t Work! .

drum roll. still thinks it works. Back in 1989. please. too. and give me a report anyway.1 Then. at 500 times the 20 mcg many bodybuilders are using—Z-E-R-O. I predict that the IGF-1 fad will die within the year. We were all curious about the commotion that was going on. Make no mistake.) Well. and absolutely nothing happened to his muscles. with growth hormone.) This is equivalent to me telling you about some hypothetical super-pro bodybuilder (remember we’re just hypothesizing!) who uses 2. using both GH and IGF-1 together. I’ve had 6 guys. so of course. everybody feels like a prize ass after having spent so much money on it and finding out it works as well as Ovaltine for putting on muscle.Covers Home he biggest.” This would have been about $300.00002 grams. In fact. whey. after 12 weeks. as everyone gets the true picture.” (Just think of all the steak. which is a total of ten mg a day of IGF-1.000 mg of testosterone a week and then telling you that you can use 4 mg a week and still grow.” When they report back to me. though. The general bodybuilding public. NONE. (You can almost inhale four milligrams of testosterone just by walking into Gold’s Gym. I guess it didn’t. rice. “I’m sorry you spent two grand ’cause it won’t work. (Note: 10 mg = .01 grams. Rumor has it that top bodybuilders have been experimenting with it for the last four years. T But I Can Fix It By Michael Mooney OK. of course. average weight about 250 lbs. because he was the first to report on the rampant IGF-1 traffic that started last year.2 which is how the studies with AIDS patients were done.C. most well-kept secret in bodybuilding is.1. they always say. So I say. yet they think something’s going to happen to their muscles that didn’t happen to his. 20 mcg = . the AIDS patients in the first study experienced no net increase in lean tissue. and the rest of the world’s only just starting to catch up. too. not the “cellculture” IGF-1 many bodybuilders are getting) twice a day. but call me in two months. There are 500 mcg in the 50-cc bottle. you’ve got to consider that IGF-1 should work better in a “cocktail” with growth hormone (GH).3 (My chemist friend told me about the need for a ‘‘cocktail’’ in 1989. you could buy with $2. “I don’t know if it worked. what with all kinds of body- . IGF-1 has been around for a long time. one of the “lab-rat” bodybuilders I was keeping track of used 30 mg (in one month) of IGF-1 that he received from a chemist friend of mine from Chiron. His article was actually a “scoop” and very on-target at the time. Venice!) So this year. Count all the zeros.000. consider that the studies with AIDS patients used five mg of IGF-1 (made for real humans. and others may have started experimenting with it back then. I first had upclose experience with it in 1989.) Some of the real hardcore users figure it out quickly (as everyone will eventually). zip.000 worth of IGF-1 back in 1989 when the industrial cost of IGF-1 was $10 a microgram!) Look at the bottles of IGF-1 from some of the top chemical companies. come up to me at the gym and ask the “What do you think of IGF-1. (Some of the IGF-1 at Chiron’s plant wasn’t “good enough.” so my chemist friend pulled it off the assembly line and “threw it away. IGF-1 doesn’t work! Why is it a secret? Well. The bodybuilders who are using 2 cc’s or 20 mcg a day are using 1/50th as much as my lab-rat friend used. flax oil. Now don’t go blaming T. etc. and how should I use it?” question.

‘down-regulates’ the anabolic effects after a while and stops the IGF-1 from working. Genentech’s research director told me that they had “abandoned all work on IGF-1 for anabolism” for the time being. I had put the pieces together again and saw the same old problem—the one that still hasn’t been fully solved by the big-league medical scientists. But this method will save you money. isn’t there a way to harness it? This is the bodybuilders’ dream anabolic.. and it will make you grow.. in fact. This is what happened in the AIDS study1—some muscle gain (and some side effects) in the first. The Problem So what’s the problem here? Well. like the one with the little old ladies?6 What about that?” Well.5 is very mysterious. doctors and bodybuilders. not be the “Holy Grail” of bodybuilding. maybe six weeks or so.the body . By the time the story broke. and then gains cease. they just don’t know what to do to make the IGFBP-3 work.. the problem is that the IGF-1 binding protein (IGFBP-3) that controls IGF-1’s activity and potency4. and I’m going to tell you how. If they knew. you’ll find a pretty consistent pattern of IGF-1 working for the first few weeks. thinking maybe bodybuilders finally had more information about how to make IGF-1 work. there is a way to make IGF-1 work. As I said. these side effects are basically some of the same ones I outlined in my article on growth hormone in the last issue of MM2K [April 1996]. even though you’re not going to like everything I have to say. and it’s very powerful. So what can we do? I mean. “What about the studies that do show IGF-1 doing something. blah.Covers Home IGF-1 builders talking about “friends who were growing like crazy using this new. And coincidentally. no androgenic side effects.” pounds. And if you’re an AIDS doctor and you’ve got patients who are extremely . so they can’t make IGF-1 work the way they want it to. The lead investigator of one of the AIDS studies told me that IGF-1 in potentially effective doses does have some very unacceptable “toxic” side effects. but it’s far too radical and complicated for them to pursue for commercial medical uses—and I think they know it. the one that I’ll reveal in this article.” Even I put aside what I had learned years ago when my Chiron friend was around. super powerful. blah. So the GH side effects are probably produced largely by the increased IGF-1 “overproduction” that high-dose GH can cause. though.) Well. The best scientists at major-league scientific corporations don’t know how to work with IGFBP’s. (I think there may be a way to make it work using multiple com- “. blah. Anyway. oh. fantastic dream anabolic. but by the twelfth week. yes. better than a great steroid cycle alone.) I know some of you are thinking. if you check into it. Isn’t it? So can’t we make it work somehow? (Note: I should tell you that IGF-1 may. you know. no net gain because the body “down-regulates” the anabolic effects after a while and stops the IGF1 from working. if IGF-1 is so powerful at affecting anabolic activity. they’d make their company a billion dollars and probably get a fat raise or a stock option worth a new house.

way to make IGF-1 work. nandrolone decanoate [400 mg/week]) with some Anavar (a. too. Sean is about 218 pounds at 5’9”. then this kind of addition is something you might want to consider. Well. He’s worked as an actor (television) and is actually a big celebrity in several other countries. but he maintains a basic Deca prescription from his doctor in Los Angeles. isn’t it? Well. and he confesses he has read everything Dan Duchaine and I have ever written. Sometimes the cycles are rather lightweight (in the 100 mg/week range). Los Angeles is just boiling over with buffed. It can be very dangerous if some yahoo gets goofy with it. so he can keep a foundation of Deca going “.there is a .k. (I’m saying this even though I think it’s way too far out for most of the AIDS medical community. clean. blond. Then he springs it—the big deal. had gotten in touch with me through friends and had requested a personal meeting because he just had to ask me questions about the anabolics he was using and the “secret information” he was privy to. I congratulated him on his fantastic health and am still a little (pleasantly) mystified at why he just had to meet with me.a. oxandrolone [30 mg/day]) that a friend brought back from Europe. Sean really knocks me out when he tells me his doctor told him about it!!! Now I’ve heard that this particular Los Angeles doctor was “cutting edge” and a renegade. Michael Dullnig. there would be no way I could tell he was an AIDS patient if I saw him on the street. I know this is the kind of extra “synergism” that can come from the GH/I stack.Covers Home wasted and anabolic steroids alone aren’t helping them put on enough lean muscle tissue. even though you’re not going to like everything I have to say. all-American. “Sean. 30-year-old men I’ve ever seen. Sean is currently using my favorite therapeutic anabolic steroid. and is he using the drugs correctly? Well. so he flatters me a little.” (unless he’s off steroids completely). Sean cycles and uses a variety of steroids. healthy AIDS patients (on steroids). but AIDS doctors generally just don’t know about this wild . so I knew he was really on to something. and I’m going to tell you how. so I’m fascinated: how did he learn about this “pro bodybuilder secret”? I mean. along with some insulin. so he had also been using growth hormone during the last month.” and I kind of think amateurs and gym bodybuilders shouldn’t have easy access to it. He actually has a very intelligent grasp of the basics of anabolic steroid applications.” who was a personal friend of the late Dr. Well. Deca Durabolin (a. I don’t talk about it myself very much because I sort of have a ‘‘feeling’’ that it should stay in the pros’ “territory. God. and there in a tank top stood one of the handsomest. and he’s totally free from AIDS-related infections. so no one really wants to pass this secret around. especially when it’s added to anabolic steroids (AS). best built. mostly from Europe.) The Real Deal Weeks ago.k. His cycles last from 10 to about 30 weeks. What do I think of this. he put on about 12 pounds during the month he added the GH/insulin combo (GH/I).. After he showed me copies of some of his blood tests. with mini-cycles within the longer cycles. I opened my front door.a. shiny. so it’s obvious he knows how to dazzle people. He’s very solid at about seven percent bodyfat. His progress had plateaued with anabolic steroids alone. If I didn’t know the truth. he asks. too.

7 but it universally works better with anabolic steroids. so the IGF-1 “dies” quickly in the body and doesn’t produce a maximal anabolic effect.” Anecdotal evidence over the years supports the idea that GH may work better in a more “androgenic” environment. IGF-1 basically disappears from circulation in minutes.9 so this is important. which consists of the whyfors and the guzintas. it stops ‘‘carrying’’ IGF-1 so that it can do its anabolic job.) This is the feedback mechanism the body uses to shut down the activity and production of IGFBP-3. This same consideration applies to getting the most anabolic activity from GH-induced IGF-1 production when GH is used with anabolic steroids or when GH is used all by itself. we should go into my favorite part of this story. Exactly how can one get IGFBP-3 to keep carrying the increased IGF-1 that was stimulated by GH (and steroids)? Insulin “Preserves” IGF-1 As it turns out. including the proteolytic enzymes that destroy IGFBP-3. yet it’s still working very well for him. but Sean’s being prudent about the potential effect on his health because of his AIDS. and they’ll see a super-powerful muscle-growing effect that is more than the “sum total of the parts. although all anabolic steroids in general probably do this to some extent. and if I were asked to create this kind of stack.) This is the important reason why the body turns down its own insulin (and GH) production when IGF-1 production reaches a certain point.” GH And InsulinMaximal IGF-1 Before I go any further. so I was totally blown away. insulin appears to have a tremendous effect on improving the anabolic “potency” of IGF-1. (It seems that IGF-1 must be a very powerful and dangerous growth factor for the body to put such tight “controls” on it—seem- . When IGFBP-3 breaks down..5 Poof. no more IGF-1 induced anabolic activity. (The heck with “real” IGF-1. First. right?) Now. “. which affects a “down-regulation” of the life span and the growthpromoting activity of IGF-1. Note: IGFBP-3 functions to keep the IGF-1 doing its work in the body.10 (anti-catabolic) and decreases the activity of certain proteolytic enzymes. it’s exactly what I would devise based on seeing people use it over the years.insulin . the AS stack that Sean’s been using isn’t heavily androgenic (Deca is in what I call the “medium” androgenic range. appears to have a tremendous effect on improving the anabolic ‘potency’ of IGF-1. and the fact is. in that it inhibits the breakdown of proteins5. the head of endocrinology research at Serono didn’t even know anything about using insulin with GH when I talked to him. I do think it would work a lot better with heavier androgens like testosterone cypionate or Anadrol.11 (IGFBP-3. At any rate. I suspect that this may be in part because the androgens. have a co-stimulatory effect on IGF-1 production. the growth hormone/insulin stack works to maximize protein metabolism all by itself. I mean. Well. Without IGFBP-3 carrying it. pro bodybuilders know that a carefully planned moderately to highly androgenic steroid cycle is potentiated by and will potentiate GH/I. Sean’s doctor gave him a program that was basically idiot proof in that it has virtually no potential for him to overdose on insulin. can this GH/AS stimulated IGF-1 actually do its work in the body? Or is it going to be dumped by the breakdown of IGFBP-3? IGFBP-3 controls IGF-1’s circulation in the body. Yet I know the dose is sufficient to noticeably improve the potential anabolic activity of the GH. the chemistry. is needed to keep IGF-1 circulating and active in the body. while Anavar is very low).Covers Home IGF-1 stuff. which GH stimulates.13 (Note: GH is involved in increasing the production of IGFBP-3. the net effect is a heightened production of the body’s endogenous GH-induced IGF-1 production when GH is used with certain steroids. Remember. you remember.. .12. like testosterone (perhaps more than the anabolics like Deca8).

owns a profitable gym or business. 91. “Effect of Physiologic Hyperinsulinemia on Skeletal Muscle Protein Synthesis and Breakdown in Man. Additionally. Ceda.” Hormone Res. Box #333. et al. “HIV Infection: GH and IGF-1 Effects on Wasting. (Unless you’re an AIDS patient with insurance!) The cost of GH to potentiate this stack is $2. No Problema Now. Kupfer. For a 1-year subscription. insulin. Secretion. “Insulin-Like Growth Factor Binding Protein-3 Proteolysis in Children with Insulin-Dependent Diabetes Mellitus: A Possible Role for Insulin in the Regulation of IGFBP-3 Protease Activity. et al. the discoverer of anabolic steroid therapy for AIDS. insulin.” Baylor College.8 (1995): 2282-2288. we see it “saving” the IGF-1 for circulation for a longer period of time. et al. Wolf.2 (1994) : 404-410. Zenobi. “Testosterone Administration Increases Insulin-Like Growth Factor-1 Levels in Normal Men. Mauro DiPasquale. 121 (1989) : 753-758. Invest. “The Effects of Recombinant Human Insulin-Like Growth Factor-1 and Growth Hormone on Body Composition in Elderly Women. an expert on anabolic steroids and athletes. the man who inherited Dr. kind of like Dan Duchaine does once in a while?!?!?!?) can afford this.” Acta. This gives us more net IGF-1 activity. nor the authors for any information contained in this article.” JCEM 80. and Dr. Lee. 24 (1994): 121130. what impressed me even more about Sean’s doctor’s advice was that the amount of insulin selected for Sean to use with GH was no more than 10 units of the regular releasing insulin called Humulin R taken at the same time as the GH injection (4 IU) always with a carb meal. 14 D. et al. No liability is assumed by Muscle Media 2000. Insulin itself is mildly anabolic in safe doses. Insulin Levels. but this is way too much work and can be very touchy and create lots of new problems.A. “Enhancement of the Anabolic Effects of Growth Hormone and Insulin-Like Growth Factor-1 By Use of Both Agents Simultaneously. and GH keep IGF-1 production happening in the body. et al.F. Clin. 2 (1994) : 66-71. 10 R. “Anabolic Effects of Recombinant Insulin-Like Growth Factor 1 in Cachectic Patients with Acquired Immunodeficiency Syndrome. La Cienega Blvd. Only someone who has a huge bodybuilding contract (that narrows it down to about five guys).” J. send $15. Hobbs. of course. the biggest problem with the GH/I/AS stack is the cost. Guler. et al. so we can keep the IGFBP-3 and the IGF-1 it carries working in the body. after working out and/or occasionally before bedtime.000 a month. and Insulin Secretion. Clin.Covers Home ingly much tighter than any “controls” placed on the activity of anabolic steroids. and anabolic steroids to cause your body to radically improve its own IGF-1 activity. endocrinologists agree that there should be no significant danger that the insulin would create a big drop in blood sugar. promote. 12 G. “Metabolic and Therapeutic Effects of Insulin-Like Growth Factor-1. 3 S. et al.) At this rather low dosage of insulin combined with GH. Does this mean that steroids are actually less “dangerous” and relatively less potent?) If we put in exogenous insulin. 1993. “Growth Hormone and Insulin Combine to Improve Whole-Body and SkeletalMuscle Protein Kinetics. So you’ve gotten through the part of the story I said you wouldn’t like: the most powerful way to get IGF-1 to work is by using GH.000 to $4. which is necessary during certain steps in manufacturing IGF-1. Use of these drugs can have dangerous side effects. Gelfand. and exercise.6 (1995) : 1845-1852. nor IGF-1. Thompson. did I let a big noisy cat out of the bag.2 (1992) : 284-292. The use of insulin by non-diabetics can lead to coma or even death. Muscle Media 2000 does not advocate.R. Walter Jekot. (Although bedtime is not a good time if one is afraid of gaining fat—even while using GH. 4 Zapf. This text does not provide medical advice. “Insulin-Like Growth Factors/Somatomedins: Structure. Fax (310) 659-1597. and Physiological Role. Endocrinol. “Effects of Insulin-Like Growth Factor-1 on Glucose Tolerance.J.” JCEM 78. so it’s hardly worth it to use it alone. Clin. anabolic hormones.00 to Medibolics.” JCEM 80. Medibolics’ featured and guest columnists include Nelson Vergel. 2 S.D. Bereket. et al. but I’ll wait and put that in another article sometime in the future.14 so there’s a happy medium that’s achieved when the two are used together.” Hormone Res.P. Michael Mooney and not of Muscle Media 2000 nor its editors. sometimes twice a day.L. insulin. et al. 40.” Surgery 112.A. but put together with GH (a mildly anabolic hormone) and strong androgenic steroids.3 (1993) : 776-779.” Endocrinology 120 (1987) : 1658-1662. Sean’s doctor’s method is much better because it’s basically idiot proof. 80 (1987) : 1-6. and higher dosages can cause lots of problems. 13 P. depending on how well you’re connected.. Michael Dullnig’s research materials. There is one other way to do this that’s almost as good (but a lot less expensive). Well.1-3 (1993) : 62-67. 836 N. “The Growth Hormone (GH) Releasing Hormone (GHRH)-GH-Somatomedin Axis: Evidence of Rapid Inhibition of GHRHElicited GH Release by Insulin-Like Growth Factors 1 and 2. “Use of Growth Hormone and Insulin-Like Growth Factor-1 in Catabolism that is Induced by Negative Energy Balance.2 (1993) : 391-396. A few of the pro bodybuilders are trying to do it this way.” J. growth hormone.” JCEM 77. References Cited: 1 P. (And while I know bodybuilders who use low-dose insulin for its “vanadyl-like pump. Invest. 11 A. 5 Froesch. 7 R. “Insulin-Like Growth Factor-1 and 2 in Healthy Men: Estimations of Half-Lives and Production Rates. P. Voilà! Maximal IGF-1 activity.” it’s only mildly anabolic at low dosages. . 8 C. Any references made directly about the effects of these substances are for informational purposes only and are an expression of the author’s opinions. Michael Mooney publishes a quarterly newsletter called Medibolics that focuses on medical and scientific research regarding therapeutic applications of nutrients.O. nor encourage the use of anabolic steroids.P. West Hollywood. Biological Actions. Invest. With the life span of IGFBP-3 supported by the action of insulin so the IGFBP-3 keeps working.” Hormone Res. Inc. nontoxic pharmaceuticals. Specific medical advice should be obtained from a licensed healthcare practitioner. et al. o-r-r-r-r has a rich sugar daddy paying his bills (Oops. we short-circuit the “down-regulation” of IGFBP-3 and override the body’s feedback mechanism. et al. Dr.” J. indirectly enhanced by the “anti-proteolytic” action of insulin on the proteolytic enzymes that destroy IGFBP-3. 89 (1992) : 1908-1913. CA 90069.R. This article represents the opinions of Mr. especially when they consider that the GH itself is mildly hyperglycemic and will raise blood sugar a bit to counterbalance any insulin-induced hypoglycemia. 6 J. 9 H. Clemmons. Lieberman. the GH/I/AS stack can radically improve muscle growth.) There are other ways to be more precise and aggressive by using a glu- cometer and graphing the daily blood sugar movement to determine the precise dosages and even “staggering” the administration of the GH and the insulin to attempt to synchronize their pharmacokinetics.

slow tempo. credit for the theories in this program must go to many of the world’s most astute athletic scholars whom I’ve had the pleasure to work with and learn from. Now. We are indebted to Joe for many good things outside of bodybuilding principles. then you know what makes this routine work. Pho to: Irv in J. maximalweights method. such as sliced bread and stifflegged squats. It’s not uncommon for individuals to gain anywhere from three-fourths of an inch to one inch on their biceps with this routine. Ge lb . What did you say? No Weider Principles? Yes. hit the iron. let me at least give you a few applicable academic buzzwords to dazzle your friends with as they watch your biceps busting at the seams: repeatedeffort training. For those who prefer to skip the theories and jump right into the reps and loads to put a permanent pump on their arms. I know. If you’ve been following the previous articles in this series.Covers Home The PART III By Charles Poliquin T his is it: a 12-week program that will make your arms grow. and isometric stops. All kidding aside.

Have your palms facing forward and fully extend your arms downward. Keeping your wrists in a neutral position. It may take a few workouts to become comfortable with the movement. Throughout the entire exercise.Covers Home Program 1: Accumulation 1 Exercise A1. By repeating the exercise for ten sets. Seated Zottman Dumbbell Curls Zottman curls thoroughly stress all the elbow flexors. well. and you’ll probably laugh at me. It was explained to me at length by Rolf Feser. and on sets nine and ten. go back to collecting stamps. then yes—you have a firm grasp of the obvious. Expect some definite soreness— in fact. If you have access to the better V-shaped dipping bar. the selected motor unit pool gets. these last two sets will actually be easier! Try it.. use as narrow a grip as possible.trashed. seven. If at the end of set ten you feel you can do more. you select an intensity zone to recruit a specific motor unit pool. or perform the decline close-grip bench press until your arm strength is sufficient. keep your elbows glued to your sides.. you’re doing a reverse curl. Amaze your friends.and adapts by increasing in size. grasp two dumbbells. rotate your hands so your palms face down. lower your body until your biceps make contact with your forearms—your triceps must get fully stretched. Seated Zottman Dumbbell Curls Week Sets Reps Tempo Rest Interval (in seconds) 90 90 90 90 90 90 Photos: Maurice Porlien 1 2 3 1 2 3 10 10 10 10 10 10 10 10 10 10 10 10 4/0/2 4/0/2 4/0/2 3/1/1 3/1/1 3/1/1 A2. and eight. forget about combing your hair or brushing your teeth for at least five days. Parallel (or V-Shaped) Bar Dips During the eccentric portion of this exercise. During sets six. . you’ll curse me. But the thing is. To begin. The starting weight for both of these exercises Aaron Baker should be a weight you could lift for 20 reps. you’ll bless me and my descendants for the next eight generations. What you’ll find is that the first five sets are easy. Once you reach the top. Because of short-term neural adaptations. it works! In this method. If you think this type of program is the antithesis to Mike Mentzer’s Heavy Duty philosophy. Parallel Bar Dips Andrè Bilodeau The ten sets of ten method comes from German-speaking countries and is a favorite of mine to induce long-term muscle mass and strength gains.. coach of Olympic Weightlifting Gold Medalist Rolf Milser. then you were definitely mucking around. when you first try this routine. slowly lower the dumbbells.. If you can’t do this. To prevent recruitment of the forearm flexors. curl the dumbbells with your palms up and your wrists extended down. so in effect. and sit at the edge of a flat bench.

then perform the second and third exercises in the same manner. Incline Hammer Curls Week 1 2 3 1 2 3 1 2 3 1 2 3 Sets 4-5 4-5 3-4 4-5 4-5 3-4 4-5 4-5 3-4 4-5 4-5 3-4 Reps 6-8 5-7 4-6 6-8 5-7 4-6 6-8 5-7 4-6 6-8 5-7 4-6 Tempo 5/0/1 5/0/1 5/0/1 3/2/1 3/2/1 3/2/1 5/0/1 5/0/1 5/0/1 5/0/1 5/0/1 5/0/1 Rest Interval (in seconds) 120 120 120 120 120 120 120 120 120 120 120 120 A2. alternating muscle groups ensures balanced muscular development and prevents excessive lactate buildup that would force you to use lighter weights. Seated EZ-Bar French Presses In this workout. perform the second exercise (A2). Also. rest two minutes. . Scott 45° Close-Grip EZ-Bar Curls B2. Then press the weight to the start. and your elbows must remain perpendicular to the ground throughout the entire movement. which is essential to derive the full benefits from training with heavy weights.Covers Home The Program 2: Intensification 1 Exercise A1. you perform the first exercise (A1). then rest two more minutes. Your palms should face each other. This is because the nervous system takes four to five times longer to recover than the energy system. Repeat this sequence for the recommended number of sets. Start by lowering the bar behind your head until your forearms make contact with your biceps—at this point. Increase intramuscular tension by not using momentum to assist you. Incline Hammer Curls This is a great exercise for the brachialis and the long head of the biceps. Raise your arms over your head. and using a semi-supinated grip. Seated EZ-Bar French Presses Sit on a flat bench with an EZ-bar racked on your clavicles. In this way. lower the dumbbells until you get a full stretch on the triceps. Press the weight overhead until your elbows are just short of reaching the lock-out position— this is where you’ll begin the exercise. Incline Dumbbell Triceps Extensions Grasp 2 dumbbells and sit on a 45° incline bench. Incline Dumbbell Triceps Extensions B1. you’ll get five minutes of rest between sets for each muscle group. you should feel a good stretch on the long head of the triceps.

and sit on a 45° incline bench. Throughout the movement. Seated Low-Pulley Concentration Curls This workout uses the “tri-set method” in that three exercises are performed in sequence without rest until one set of each exercise is completed. and for the best results. keep your wrists in a neutral position to prevent tendonitis. I advocate at least three minutes rest between each tri-set to prevent excessive lactate buildup that will force you to use lighter weights. Lying EZ-Bar Triceps Extensions During this exercise. the forearms will stay in the same plane as the lateral deltoids.Covers Home Program 3: Accumulation 2 Exercise A1. Curl the bar until your forearms come in contact with your biceps. Elbows Out B2. Lying EZ-Bar Triceps Extensions Week 7 8 9 7 8 9 7 8 9 7 8 9 7 8 9 7 8 9 Sets 3 3 2 3 3 2 3 3 2 3 3 2 3 3 2 3 3 2 Reps 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 Tempo 3/0/2 3/0/2 3/0/2 3/0/2 3/0/2 3/0/2 3/0/2 3/0/2 3/0/2 3/0/2 3/0/2 3/0/2 3/0/2 3/0/2 3/0/2 3/0/2 3/0/2 3/0/2 Rest Interval (in seconds) 0 0 0 0 0 0 180 180 180 0 0 0 0 0 0 180 180 180 A2. Elbows Out This is a favorite of Vince Comerford. Triceps Pressdowns. and during the concentric portion. Also. For this reason. Palms Down Use a six to eight-inch grip. Palms Down B1. you apply resistance with a rope attached to a low pulley. Rest your elbows on the top of your knees. In other words. Sit on the floor facing a low pulley hooked to a straight bar with a revolving handle. Curl the dumbbells simultaneously and make sure you can see the inside of the biceps and triceps throughout the movement. Low-Pulley Rope French Presses A3. Standing Close-Grip Barbell Curls B3. your triceps should be stretched completely. you need to lower the bar to the top of your forehead on every rep. . it’s important to work the triceps first because the pump you’ll experience from the biceps work will limit your range of motion during the triceps series. hands six to eight inches apart. Triceps Pressdowns. Incline Dumbbell Curls. Grasp 2 dumbbells. and perform it while leaning against a post to prevent swinging. Also. Standing Close-Grip Barbell Curls Use a narrow grip. keep your elbows glued to your sides and your upper arms perpendicular to the floor. Seated Low-Pulley Concentration Curls This is a favorite of Samir Bannout. Incline Dumbbell Curls. point your elbows at the ceiling. you should extend your arms just short of lock out. During the eccentric portion. I never advocate this exercise for figure skaters—it messes up their bangs! Low-Pulley Rope French Presses For this exercise.

6. Start the exercise with a semi-supinated grip (hammer grip).6. 225 x 3. Offset-Grip Dumbbell Curls For this exercise.4.Covers Home The Program 4: Intensification 2 Exercise A1.2. Single-Arm. This technique increases the involvement of the brachialis. Then turn your palms up and complete the movement. Your elbows should be pointed at the ceiling. Overhead Dumbbell Extensions This exercise is also known as the one-arm French press. and you must lower the dumbbells behind your head to achieve a maximum stretch.4. Standing EZ-Bar Reverse Curls Week 10 11 12 10 11 12 10 11 12 10 11 12 Sets 6 6 4 6 6 4 3-4 2-3 1-2 3-4 2-3 1-2 Reps 2. 85 x 3.6. that is.6 2.4. Granted. but if simple. don’t swing the bar or flare the elbows outwards to complete the range of motion—if you must do this to perform the exercise. sit on a Scott bench and hold the dumbbells with an offset grip—that is. and curl the weight to about 40°.6 2.4. 265 x 2.6 5-6 5-6 3-4 5-6 5-6 3-4 Tempo 4/2/1 4/2/1 4/2/1 3/4/1 3/4/1 3/4/1 4/0/4 4/0/4 4/0/4 4/0/4 4/0/4 4/0/4 Rest Interval (in seconds) 120 120 120 120 120 120 120 120 120 120 120 120 A2.6 2.2.2. Single-Arm. try this program on for size. an asymmetrical grip where the thumb side of your hand rests against the inside plate. and the elbows extend just short of lock out during the pressing movement.6 2. 65 x 3. 120 x 1 Close-Grip Bench Presses: 135 x 3.4.6 2. the bar is stopped for 2 seconds before completing the concentric range. Single-Arm. Close-Grip Bench Presses B1. For example. elementary-school workouts haven’t worked for you.4. if you can double with 135 lbs on the EZ-bar reverse curl and 315 lbs on the close-grip bench press.6.2. the weight is too heavy. 185 x 3.6. This will increase the involvement of the short head of the biceps. Close-Grip Bench Presses The bar is brought to the lower portion of the sternum. your warm-ups should look like this: EZ-Bar Reverse Curls: 40 x 3.6. Overhead Dumbbell Extensions You must perform at least five warm-up sets of one to three reps before doing the first double on each set/rep prescription.4. and it can be performed seated or standing. . The four-second pause at the bottom position negates the plyometric actions (myotatic reflex) and increases intramuscular tension. 105 x this 12-week workout may seem more complicated than anything you’ve ever attempted. 295 x 1 Standing EZ-Bar Reverse Curls The 2-second pause is performed at 30° of elbow flexion. Also. Offset-Grip Dumbbell Curls B2. Single-Arm.

Covers Home 3 0 % P ro t e in SEARS 0% 3 t a F Barry 40% Car bs .




Barry Sears is the current “Diet Messiah.” Usually, sports nutrition isn’t the most newsworthy topic, but Dr. Sears has been getting around and annoying virtually all of the nutritionists in the United States. You’re probably familiar with the four-part interview with Dr. Sears published in Muscle Media 2000. But Dr. Sears also has a best-selling book (The Zone). Playboy (of all magazines) even devoted a whole page to him. Various triathlete and bicycling magazines have discussed his philosophies. And he’s a hot topic on the Internet, along with having a private, cultish e-mail club. As much as Dr. Sears has revved up his publicity machine, you should know that most athletes haven’t read his book, and won’t, simply because most athletes are locked into a high-carbohydrate, low-fat, and low-protein diet and won’t consider the concept of higher-than-traditionally accepted dietary fat. But ponder this: the current scientific embracement of a high-carbohydrate, low-fat, low-protein diet is based on research that was published 25 years ago! In the early ’70’s, the high-carb advocates were greeted with just as much skepticism as Sears is encountering today.

The hook for Sears’ nutritional basis is that specific foods act like drugs in the body. This has a certain moral appeal, as many individuals recognize metabolic deficits and would like to change them in a drug-like manner, but at the same time, it postures a natural nutritional “morality.” It’s Sears’ belief that virtually all disease is controlled by hormone-like substances called eicosanoids, and if you follow his very rigid eating regimen, most drugs (and, for that matter, supplements) won’t be needed. This isn’t completely earthshattering news for bodybuilders. Whether you consider your meals “food as a drug” or “edible computer chips,” the concept of food being more than simple fuel is one of the chief reasons this magazine exists. I predict Barry Sears’ popularity could be short-lived because people don’t want to follow his diet. When Sears recites his “don’t eat” list that includes potatoes, rice, pasta, and bread, he becomes nutrition’s party pooper. But he is the harbinger of the next advance in sports nutrition, namely an embracing of dietary fats and controlling insulin secretion. Sears’ eating regimen is based on today’s cuttingedge research. A problem in analyzing and critiquing The Zone is that Sears has presented his particular agenda in very precise scientific language. So much so, many individuals (including his interviewers) become “blinded by science.” To be able to deconstruct the Zone eating plan, it’s necessary to have

25 Years

By Dan Duchaine
a slightly higher degree of nutritional sophistication than most athletes (or lay people) have. Luckily for me, I’ve been boning up on the same biochemical areas because they’re common to my Isometric and BODYOPUS diet plans. Yet even with all my studying, I still had to read Sears’ book three times to follow his reasoning. The whole point of the present discussion isn’t to slam the Zone Diet. You’ll see that the Zone Diet may not be the ideal diet for the weightlifting athlete but may have many benefits for sedentary or weekend athletes. It’s a shame that the Zone’s fatal flaw is that it’s (in a practical sense) “unfollowable.” But many aspects of the Zone can be applied to other eating plans. And along the way, I might clear up many of the leaps of faith and logic that



Dr. Sears uses to fit his plan into the available science. Sears’ diet plan is damn close to my Isometric Diet, only differing in the fine tuning of the food choices. And in all honesty, if an individual snacks off the Isometric menu, the end result is right at the 40-30-30 (carbs, protein, fat) calorie ratio that’s the basis of the Zone. And we all tend to snack on carbs, don’t we? I should define what the Zone is. It’s an athletic term (but not in the bodybuilder’s vocabulary). To quote Dr. Sears: “In the Zone, the mind is relaxed yet alert and exquisitely focused. Meanwhile, the body is fluid, strong, and apparently indefatigable. It’s almost euphoric.” Poetic, yes, but does it mean anything? called a “block.” A block is seven grams of protein, nine grams of carbohydrate, and about three grams of fat. Each meal throughout the day is supposed to consist of equal blocks. The purpose of the equal block concept is to both balance insulin with glucagon and slow carb absorption with fats. tled into the bloodstream. Although about 25% of the U.S. population has very low insulin secretion in response to just about any carb (sugar or not), many others will oversecrete insulin with higher glycemic foods. Most nutritional researchers don’t really care (at this point) about hyperinsulinism, but its avoidance is Sears’ raison d’être. I feel that the 50-glycemic-rating threshold is, in a practical sense, overly restrictive. The recommended carb choices rapidly become unappealing over time. In my Isometric Diet, I tend to agree with Dr. Ann de Wees Allen’s finding that a glycemic point of up to 70 is acceptable. The bigger the variety of carb choices, the longer an individual will actually follow the eating plan.


Sears isn’t at all choosy about protein quality. For him, any protein source will do. However, he is damn persnickety with carb and fat choices. He uses the glycemic index to pick his carb recommendations. I believe he’s using the newer glycemic index which scores white bread at 100. The older one scores glucose at 100. In checking Sears’ allowed/disallowed foods, he has drawn the line at a glycemic score of 50. All carb sources above 50 (and these are the tasty ones like breads, rice, and potatoes) are to be avoided. Most of you know that the glycemic index predicts how rapidly a carb source is shut-

For fats (and remember, Zonites get 30% of their calories from it), there are three categories: the good, the bad, and the neutral. Fats are the primary source of eicosanoids (both good and bad ones). Generally, the Zone Diet uses mostly monounsaturated fats (like olive oil) as they have no influence on eicosanoid production. Saturated fats are to be mostly avoided, as such fats have a negative impact on insulin sensitivity. The polyunsaturated fats (PUFA’s) are in two opposing camps: high linoleic acid sources and fish oils are the “good guys.” And the sources of linolenic acid (flax and soy oil and walnuts) and arachidonic acid (egg yolks and organ meats) are the “bad guys, as they are precursors to bad eicos” anoids. Minimizing bad eicosanoids might be important for endurance athletes to improve oxygen transport. But for bodybuilders, the conundrum is that the so-called bad arachidonic acid is needed for male testosterone production. If you follow all of Sears’ recommendations, you enter the Zone, whereby your athletic performance will improve, and you’ll avoid most fatal diseases. The implication is that by eating in the Zone, you won’t need most prescription drugs.

Dr. Sears believes that by carefully combining the macronutrients (proteins, fats, and carbohydrates) in the correct ratios, you can influence the body’s production of the major hormones (insulin, glucagon, growth hormone, and cortisol) and eicosanoids (of which the prostaglandins are the most recognizable). He divides his nutrition regimen into two broad categories. He has an overall macronutrient ratio of 40% carbohydrates, 30% protein, and 30% fat. Once that ratio is established, he then dictates the exact type of carbohydrate and fat choices to avoid.

The cornerstone of the Zone is figuring out an individual’s protein requirement. This is done through a rough estimation of lean body mass with height/ waist measurements. There is also an activity adjustment. Once the recommended protein amount is established, the rest (the carb and fat portions) are calculated. Sears has created a new nutritional term, unique to his diet,




“It also occurred to me that since eicosanoids are involved in virtually everything the body does, controlling them represents a new paradigm for health and illness. It seemed to make sense that many of our disease states— heart disease, diabetes, arthritis, and cancer, to name just a few—might be the result of imbalances among the eicosanoid hormones.” From the get-go, Sears makes two leaps of faith. Eicosanoid balance influencing metabolism in a major way is an interesting premise, but we have no indication if such a premise is true. And you’d find more disease specialists pooh-poohing his theory than agreeing about it. The other great leap is the assumption that macronutrient manipulation remarkably influences eicosanoid amount and quality. To give you an example, over the last decade or so, the prevailing opinion is that the consumption of saturated fat correlates to heart disease. And current advice is to scrupulously avoid such dietary fat. But a recent study indicated that an overall lifetime abstinence of saturated fats only extended life expectancy by several months. Unfortunately, the bottom line on Sears’ assumptions is that we have no statistical science to back his claims. And ultimately, acceptance of Sears’ hypothesis is more faith than science. He presents a long list of disallowed foods to avoid over the next few decades which I categorize as “nutritional gambling” on the premise of a longer and healthier life. How many individuals would forego 25% of their favorite foods for a half century just to cheat death by less than a year? But then again, Sears might be right, and his monastic eating might extend life span significantly. All I can tell you for certain is that we just don’t know. But on many other issues, Dr. Sears is completely correct. Dietary fat isn’t the great nutritional Satan most nutritionists proclaim. And the consumption of high amounts of carbohydrates does have drawbacks, although his case against such high-carb diets is over blown. In a


hyper-calorie situation, low-fat diets result in less bodyfat deposited. And for active athletes, the Zone ratios do change. A discrepancy in Sears’ book is that he actually has two separate eating recommendations: a low-calorie one for the sedentary or occasionally active individual and another one for active athletes. Let me illustrate by plugging in my lean body mass and giving you some ratios and calories.

By using the charts and guidelines in the book, my lean body mass (LBM) is about 150 pounds. I won’t even raise the issue that such calculations probably aren’t terribly precise, and I’d get a better reading with my skin-fold calipers and a Skyndex speed rule. Giving myself the benefit of the doubt, I’ll call myself “active.” Thus, my protein requirements would be one gram per pound of LBM. So I need 150 grams of protein a day. Remember, Sears uses “blocks” (each block equals 7 grams of protein, so my daily block requirement would be 22 blocks). Sears’ eating plan dictates that I eat equal blocks of carbs (a carb block is nine grams) and fat (a

and the least amount of fat would come from protein. and 30% carbs are a good setup for weight loss. if not for health reasons.600 calories and 46% fat borders on being undercarbed for glycogen storage. excess protein is metabolized to urea and excreted from the kidneys. Barry WHERE IS SEARS WRONG? I believe Sears has written his book for a mostly semi-sedentary readership. He feels that by consuming fish oils (EPA and DHA). Ketones CAN be used as fuel in the body. the Zone Diet is quite good for weight loss. as they’re neutral in terms of eicosanoid production. for the negative impact such fats have on insulin sensitivity and performance. and many of the nutritional issues do have gray areas in application. both beneficial (and necessary) and detrimental. It’s your body’s response to excess carbohydrates in your diet that makes you fat. I could stand to lose some weight. For an active bodybuilder. They need more carbs (and perhaps more protein. And if an individual needs even more calories. the (unvoiced) solution is to eat more fat blocks. Both EFA’s need one particular enzyme for further fatty-acid metabolism—delta 6 desaturase. These at-site hormones influence many metabolic processes. 800 calories of carbs. Yes. “Eating fat does not make you fat. Actually. the “…OVERCONSUMPTION OF ANY MACRONUTRIENT WILL MAKE YOU FAT. This isn’t my maintenance calorie level. the most fat deposited would result from dietary fat. not allowing the linoleic acid to be activated into the beneficial series 1 prostaglandins. Sears has made many aspects black-and-white. Sears feels that too much linolenic acid (found in flax oil and walnuts) will compete with the limited amount of delta 6 desaturase. the ratios change. But the Zone Diet isn’t very workable as a maintenance diet for weightlifters. and such ketosis doesn’t happen from high dietary protein but rather from bloodglucose levels of below 50 mg/dl. this calorie level wouldn’t cut it. 2. But buried deep in the book is one phrase for such scenarios: eat double fat blocks for each single protein and carb block. His statement holds true only at low and maintenance calorie levels. Here is where the flaws appear. 30% carbs. linolenic acid. extra fat has a 97% conversion rate to bodyfat. it gets confusing. But I’d like to point out a few minor recommendations in the Zone food choices which might be better if not adhered to all that closely. regardless of what the protein level is. but it’s only about 10% less. followed by one of the essential fatty acids.” . and 24% protein. Many other Zonites have become alarmed at these fat percentages. so this eating plan isn’t at all bad for a diet with regards to calorie level and macronutrient ratios. the Zone Technical Support number (1800-346-2703) now offers a free FAQ (frequently asked questions) booklet. And in a weight-gain eating plan. Virtually all nutritionists can agree that saturated fat is best avoided. The debate begins in the area of PUFA’s. linoleic. The truth is. Yes. informing us that the extra fat block isn’t a “real” fat block but a combination protein/fat block. and in response. if I were a very active athlete who didn’t need to lose weight. So my target calorie level would be 600 calories of protein. For active athletes. but going over 50% dietary fat for a bodybuilder would put him into a “twilight” zone of having very low blood sugar but having none of the benefits of the higher fat ketogenic diets (as BODYOPUS is).” Ha! ANY overconsumption of any macronutrient will make you fat. And his assertion that high protein causes ketosis isn’t (once again) really true. HOLES IN THE ZONE As I mentioned before. Besides. However. And monounsaturated fats are the darlings of the dietary fats. using dietary fat as a calorie source on a low-calorie diet results in greater bodyfat loss than using carb calories. The other EFA.000 calories. But to convince the (probably) skeptical reader. the basic Zone recommendations of 40% carbs. Such advice might work for an endurance athlete. then carbs. and the double fat blocks work for endurance athletes. Sears believes the various transformations (GLA and DGLA) from linoleic acid are the most beneficial for good eicosanoid production. 30% protein. too.600. So overall. bringing the daily total to 2. fish-oil fats are the champs. This would add another 600 fat calories a day. but that’s another debate). it becomes: 46% fat. but this process isn’t damaging to the body unless your kidneys are already damaged or you’re a diabetic or a postmenopausal woman. Total: 2. He certainly does a diatribe on high-carb diets in general and high-glycemic carbs in particular. Sears has pointed out (and rightly so) that the quality of dietary fats you consume influences eicosanoid production. even for bodybuilders. and 600 calories of fat. is to be avoided.Covers Home SEARS fat block is three grams) with my protein blocks. if you ate 1. In The Zone.000 calories extra each day. When this advice is followed. He’s substantially wrong about overconsumption of protein.

egg or milk proteins. and potatoes have not been manna-from-heaven. then the Zone. the actual amounts of flax oil (or walnuts) needed for such an inhibition would be unusually high. which would be very beneficial by blocking the conversion of DGLA (dihomogammalinolenic acid) to arachidonic acid. Two thousand calories a day is too low for a bodybuilder. potatoes. And although there’s competition for the delta 6 desaturase enzyme.000 calories a day. many individuals don’t (or won’t) eat oily fish. or one of its variants. Foods having a GI over 70 are to be avoided. “…THE ZONE. But remember. And Sears conveniently forgets to inform the reader that if such enzyme inhibitions happened with linolenic acid. there would be a similar competition with another enzyme. I firmly believe Sears’ recommendations will be validated…in about 25 years. male bodybuilders need arachidonic acid for testosterone production. Sears Says: The source of protein isn’t that important. If you’re one of the other 75% who are not happy with your condition. and animal-meat proteins. And his tuna recommendation conveniently doesn’t mention that it pertains exclusively to dark tuna meat. Eating fat does not make you fat. and leaner. Linolenic acid and arachidonic acid are to be avoided. the high-carb concept has worked spectacularly well for many bodybuilders. and a long list of other foods. may do wonders. Avoid rice. But remember. which is the precursor to the bad series 2 prostaglandins. we’re immediately concerned with instant gratification performance benefits: getting bigger. But being athletes. . as the top ones all have arrived in excellent condition eating copious amounts of carbohydrates along the way. unless he wants to lose weight. A 150-lb man needs about 2. and rice. In a practical sense. pasta. I happen to disagree with Sears on this point. Foods with a glycemic index above 50 are a no-no. Obviously. delta 5 desaturase (a bad enzyme in the Zone). stronger. MAY DO WONDERS. The body needs linolenic acid and arachidonic acid to make testosterone. Duchaine Says: Quality protein is important—examples include ion-exchange whey. OR ONE OF ITS VARIANTS. these top bodybuilders may very well be part of that elite 25% that have insulin-proof metabolisms.” SHOULD YOU CONVERT? If you’re concerned with long-range health. It’s not necessary to avoid these foods— the evidence of a longer life span just isn’t there.Covers Home consumption of linolenic acid is both unnecessary and detrimental. Overconsumption of any macronutrient will make you fat. especially when the parts of the fish that hold the highest amounts of oil are the least appealing (the dark belly meat and the skin).

Covers Home B L A S T FROM THE PAST By Bill Phillips David Dearth Photo: Jim Amentler .

giving the body the signal it needs to increase muscle growth isn’t pleasant. convincing the body that it needs more muscle isn’t as easy as most training theories would have you believe. this doesn’t subject the muscles to any stress that they’re not accustomed to. These fibers lie parallel to each other. There are thin myofilaments (actin) and thick myofilaments (myosin). metabolic rate. and pH level. Effective weight training involves overloading and progressive resistance. which play a key role in contracting the cell. but it’s simply the truth. This is often accomplished by adding weight or additional repetitions to an exercise. a lack of intensity is a major reason why weighttraining athletes experience little or no progress. The body also attempts to maintain this homeostatic environment by limiting the level of skeletal muscle in the body. it must be fierce and earnest. In each myofiber. Skeletal muscle tissue is made of microscopic. Even though the exercises may result in a great pump. however. Among them are a lack of proper nutrition. These are the two aspects that make up training intensity. and poor training intensity. This homeostatic nature is not easily overcome. This type of weight training is brutal and painful. and intensity is an elusive quality. The fact is. This is not to say that any individual can’t benefit from a weight-training program. there are a number of structures that control the function of that cell. Some of the more important structures are called myofibrils. insufficient recovery. thus. Numerous other weightlifters call themselves hardcore either because they work out five days a week or because they perform the “advanced” workouts featured in the popular muscle mags. weight training is a fantastic form of exercise to improve overall health. I think you need to three days a week. Progressive resistance involves handling a greater level of intensity each workout. I don’t want to discourage anyone from partaking in this salutary activity. it won’t receive a stimulus to grow. The latter is usually the last area an athlete considers to be his or her shortcoming. Training regularly with weights is also a very enjoyable activity and can build self-esteem. regulated by “feedback loops. Myofibrils are made up of two kinds of even smaller structures called myofilaments. Training with weights is meant to put a great enough demand on muscles that they have no choice but to become larger and stronger in order to survive. muscular physique claim they’re hardcore bodybuilders. Hardcore is all about intensity. Overload indicates that unless the muscle is forced to do more than it’s used to. how many sets you do. hardcore has nothing to do with how often you work out. Virtually all hormone and enzymatic activities are result. The majority of athletes who attempt to build a massive. Still. let’s examine the theory behind muscle growth. Consider the body’s homeostatic nature. In fact. The truth is.Covers Home T here are a multitude of roadblocks which stand between bodybuilders and muscle growth. A TOUCH OF PhYSIOLOGY For weight training to create muscle growth. The body very much wants to stay the same. cylindrical cells called muscle fibers or myofibers. The intensity of the weight-training session must be so great that the skeletal muscle tissue is damaged to the point where actual microscopic tears …Chances Are. This is not welcome news to the average lifter. or if you can do Paul Dillett’s back workout When an athlete trains with the same weight and rep scheme over and over again.” so they stay the same. It’s the interaction of actin and . but there’s no doubt it’s rewarding. It maintains a consistent temperature. BASIC OVERVIEW Why is intensity so important? To understand this principle. elongated. You Haven’t Discovered Your Potential decide whether you are truly “hardcore” or just a “recreational” weightlifter. these workouts aren’t the type that induce growth and should be regarded as maintenance training at best. nine out of ten people who take up weightlifting don’t have what it takes to push their bodies to the point where they will respond and adapt with muscle growth.

Thus. There’s no contraction less than 100%. whereas a world-class sprinter. the more forceful the contractions. They don’t produce strong contractions and have minimal capacity for hypertrophy. When a muscle increases in size. unlike a naturally growing child. slow-twitch fibers can’t become fast-twitch and vice versa. Skeletal muscle fibers contract with different velocities depending on the availability of ATP. If you’re curling a light weight.e. and they respond to exercise by becoming more metabolically efficient. i. If a maximum weight is being lifted. Gelb Porter Cottrell A mature person. you’re going to have to stimulate these fibers to their fullest. (Consider the strength potential of fasttwitch fibers—Ben Johnson was known to do full squats with 600 lbs for reps and bench over 400 lbs for reps. If the weight being lifted is moderately cle to point and push that mus who can go beyond that owth. it enacts just enough fibers to get the job done. Type IIb are the last ones to be called in. World-class marathon runners can have up to 70% slow twitch. By mature.) The amount of these fibers a person has is determined genetically and can be revealed by a muscle biopsy. owing to the production of more myofibrils and nutrients (glycogen and triglycerides) and energy-supplying molecules (ATP and creatine phosphate). They work aerobically (with oxygen) and perform when a weak contraction is needed. They’re found in small amounts in the body and adapt by becoming more metabolically efficient.” The Type IIb fibers are fast twitch and have a low concentration of myoglobin which makes them white. There’s been some discussion that an increase in muscle size is partially due to longitudinal splitting of muscle fibers. Usually. muscle fatigue sets in quickly. By using these basic facts of physiology. Type I fibers are a reddish color. it takes a maximum weight to bring them into action. could have up to 80% fast-twitch fibers. but scientists still aren’t exactly sure about this. thus. This is known as the all-or-none principle. we can already see why weight training that is performed with moderate to low intensity doesn’t result in maximum muscle growth. skeletal muscle is made up of about half slow-twitch and half fasttwitch fibers. There are different types of muscle fibers that react differently to exercise. Gelb glycogen and are geared to produce ATP by anaerobic (without oxygen) metabolism. The variance comes from the number of muscle fibers that get called on to work. By examining the information above. Chris Cormier heavy. a reddish pigment similar to hemoglobin in the blood. so they’re red. Type IIb fibers react to stress (weight training) by developing larger actin and myosin myofilaments. When the brain sends a signal for a muscle to contract. and they separate as the muscle relaxes. Type I fibers are used for endurance exercise. influenced by human growth hormone and testosterone. These fibers are commonly known as Type IIb. Type IIb fibers will be stimulated. it contracts 100%. Type IIa are fast twitch but contain high amounts of myoglobin. These slow-twitch fibers contain large amounts of myoglobin. Faster contracting fibers have greater ability to split ATP. Although the two fast-twitch fibers can transform between a and b. all available muscle fibers will be called on to lift the weight. it’s actually caused by an increase in the diameter of actin and myosin. This is due to an action called asynchronous motor unit summation (AMS). not larger. These fibers are only given a signal to fire if a maximum muscle contraction is required. It’s important to have at least some grasp of muscle physiology in order to comprehend the importance of intensity.Covers Home myosin that allows a muscle to contract. must apply a stimulus for muscular hypertrophy to occur.. Generally. A second kind of muscle is Type I. usually in less than five reps. your brain will only signal enough fibers to complete the job. Ben Johnson. Photo: Irvin J. These fibers are very resistant to fatigue and contract slowly. we can understand more about the . the muscle usually gives out in less than ten reps. followed by hypertrophy. I mean past the age of 18 when the body usually reaches its natural growth potential. Occasionally. They fatigue quickly but provide very fast and forceful contractions when they’re called on. In this instance. Muscular hypertrophy.” “The lifter e one who’ll stimulate gr hasn’t been before is th where it Photo: Irvin J. These two contractile proteins slide together as the muscle contracts. but they’ll take turns contracting. If you want bigger muscles. When a muscle fiber is fired up. The larger the actin and myosin fibers. These muscle fibers are the “big boys. The main reason for this is that the muscle fibers which are capable of becoming larger aren’t even being worked in some lifters’ programs. Knowing which ones do what can aid in designing an effective weight-training program. all the muscle fibers will fire simultaneously. If you’re curling a very heavy weight. They contain large amounts of There’s a third class of muscle fibers known as Type IIa which are often called intermediate fibers. occurs naturally in children. In AMS. someone will have an abundance of one type.

intense weight-resistant exercise.Covers Home José Luis Renteria d this capable of. Remember AMS as discussed previously? If the weight is fairly heavy but not maximum. Overload usually occurs after perceived muscle failure. Perhaps on occasion you’ve trained past the certain eight or ten reps and pushed your muscles to the point at which you could not lift the weight another time. an y past what it’s d ” to push the bo ining intensity. rather it’s the fierceness and enthusiasm with which the repetitions are performed. It’s very unlikely that lifters who train in a haphazard. the body doesn’t want to do this. Generally. yet this type of overload only affects a small number of muscle fibers. The mind has to push the body past what it’s capable of. These weightlifters are. fast. ATP. We know these fibers are used when heavy weights are lifted quickly. This is not effective weight training. That’s training to failure. The body wants to stay the same. The body will have no choice but to adapt to survive. Overload occurs when all Type IIb fibers are simultaneously stimulated over and over again with each repetition until they’re all ready to quit. and it’s not synonymous with intensity. The lifter who can go beyond that point and push that muscle to where it hasn’t been before is the one who’ll stimulate growth. 10 repetitions or less is best. Overload means you must lift a weight that’s heavy enough to first stimulate Type IIb fibers. This is simply physiology in action as the muscles are performing importance of weight-training intensity. This isn’t overload. Muscle fatigue is the failure of the muscle to perform because it runs out of its fuel. Gelb Not only must the weight be heavy enough to stimulate these Type IIb fibers. the Type IIb fibers will either suffer fatigue by the eighth repetition. Counting reps and following a certain set pattern can be a bad habit which may lead to stagnant training. and set the weight down. More often than not. There is a type of muscle fiber overload that can occur towards the last few reps if AMS is occurring and the lifter trains until failure. at best. but there are extenuating circumstances which may see an intense set go up to 12 or even 15 repetitions. As indicated earlier. the weight must also be heavy enough to activate all of them. or on occasion. What the popular muscle mags and training courses don’t want you to know is that your chances of ever achieving this . the lifter pushes those fibers beyond muscle fatigue to the point at which these muscles have never been before. There is no magical number of repetitions that maximally stimulates Type IIb fibers. “The mind has real weight-tra creates Photo: Irvin J. Now think for a moment what the key aspect of intensity—overload—truly means. Since the goal of the hardcore bodybuilder is to gain power and mass. their designated tasks and aren’t being overloaded. attacking the Type IIb fibers is indicated. count eight or ten repetitions. somehow. Most lifters pick up a weight. The key is not so much the number of repetitions or sets. It’s imperative to comprehend this. True overload is seen when the muscle is hit with heavy. A true muscle overload will not occur while AMS is taking place. only three repetitions will fatigue the fibers. there’s a chance that Type IIb fibers aren’t even being significantly activated. and this creates real weight-training intensity. The legs can be worked with an occasional heavy set of 20 repetitions because they’re so large. Overload doesn’t occur simultaneously with muscle fatigue. these Type IIb fibers will take turns contracting. the more fibers involved. Then. If you’re not lifting a maximum weight or are using a lot of machine-type exercises. slightly stimulating the Type IIb Ron Harris Photo: Jim Amentler fibers but aren’t coming close to overloading them or forcing them to grow. unenthusiastic style are even stimulating the type of muscle fibers which have the potential to grow. The heavier the weight. some way.

the music won’t seem as loud. and get ready to inflict some pain. you must be ready to experience pain. and at least 2 sets of 10 to 15 repetitions with a light weight. Quite literally. but to truly reach your potential and develop your skills to the fullest. It’s a skill and thus requires practice.Covers Home level aren’t good. all sensations go through some level of adaptation with the exclusion of one— ’t pain. and your tendons are loosened up. After getting in the proper mind set for intense weight training. Whether you can realize that ability or not really determines if you can train with the type of intensity it takes to grow. drive. INTENSITY IS A SkILL Forget everything you thought you knew about intensity. but in a matter of seconds. it’s time to practice some skills. There are a number of methods which you can use to develop the skills to train intensely. if you’re listening to especially loud music. Once your heart rate is over 110 beats per minute. most athletes find themselves making no gains in size or strength. Gelb Photo: Irvin J. Believe me. stretching. The body does adapt to many sensory stimuli. you have the ability to complete 20. it’s time to step under the weight. and they continually search for that elusive aspect that’s holding up their progress. The first thing you need to do is accept the fact that your lack of weighttraining intensity has limited your progress and will continue to do so unless you can master this skill. or injection than it is to accept that you haven’t been training intensely enough to stimulate muscle growth. By practicing these skills. Nerve receptors don’t downgrade their perception of pain. The premier exercise for developing the skills to train intensely is the squat. The fact is. physiologically. Second. it’s also difficult and excruciating. it’s much easier to search for some magic pill. you should first thoroughly warm up by doing such exercises as the stationary bike. Intense weight training involves pain. It’s a skil “Intense weigh ally know how atic ing your overall training gym and autom intensity is to take your perceived 10rep maximum in the squat and do it 20 times. you must continue to practice these methods for months and months. powder. and get ready to learn what it really means. Intense weight training isn’t something you just walk into the gym and automatically know how to do. 20 times. they hurt the first time you do them. Although some athletes claim you get used to the pain. it’s that simple. when you walk out into bright sunlight. if you’ve completed 10 reps at this weight before. nor the skill to train this intensely. Load the bar with your perceived ten-rep maximum. and enthusiasm. you’re breathing heavily. When you think about it. I believe this dispels the theory that these workouts are only painful for a little while. For example. There’s nothing complicated about it. Your vision adapts. The top muscle mags like to portray bodybuilding as a sport for everyone. To perform this intense set of squats. That’s right. that just isn’t possible. that is. your sense of hearing will adapt. your assignment is to do 275 lbs for 20 reps. That’s pretty much propaganda: the truth is that most lifters don’t have the discipline. you’ll immediately notice an Alq Gurley increase in intensity. it seems especially blinding. Gelb . discipline. your muscles are warm. Squatting is by far the best overall body exercise you could possibly perform. Thus. just take Photo: Irvin J. Your first assignment for increasRonnie Coleman e st walk into th mething you ju so l…” t training isn to do. the light doesn’t seem as bright. if during your normal workout you were accustomed to completing a tough set of squats with 275 lbs for 10 reps. they hurt the hundredth time you do them! They’re supposed to. and over a period of minutes.

That’s what you NOT have the desire to perform vision and may not even be able to hear want them to think. and your mind top of each rep. be unable have tried to give out. and nine. down and drive out that seventeenth repetition. at which point you’ll probably beyond burning to what can be this point. your intensity seconds each as you clear your lungs sity. you realize that the first 16 only set of that exercise for this stage of Finally. The your sense of victory may be overshad.and carbohydrate drink. As you struggle caffeine. You’re taking a step somehow. don’t do any more sets of the days in place of your usual squat sets. Other signs Once you get to the that you have hit tenth rep. intensity. your breathing is uncontrol. and since you’re attempting to completely five to ten times before you break the habit and conditioning of per. and/or have ringing in your wouldn’t let them quit. By minutes. fatigue several reps ago. It would be you have been training to overload is The seventeenth. what it takes to perform this intensely. add additional weight. this workout.assignment is to perform just 1 set of can prepare yourself to bend down forming sets of less than 100% over. Another sign of tion. but behind. to go since you began your That’s just an example. it’s prudent to lie down glucose and glycogen reserves once you offers. your skill development. This will all subside in a matter of overload is that the muscles have gone way to a new level of weightlifting.noticeable and fulfilling rate.this 20-rep squat exercise once every 5 again and drive up the weight. and drive it back includes extreme oxygen up. that is. back up with a scream. By the time you go muscles will grow! This one intense set of squats is your form or want to perform the set again. you’ll have a presses. however. After accept the fact that you’re destined to to put the squat bar back on the rack. you can have weight down after 8 reps. If you make it to the sixteenth repeti. Perform the ive it back up with a sc twelfth. you SHOULD lably heavy. be sure to have a protein be a recreational weightlifter. You’re condiidea is. Take it one rep at a time. repetitions. thirteenth. walk.Covers Home Photo: Irvin J. Once ural reaction might you start your eleventh have been to put the repetition. massive muscle development is not one of them. Also. you’re crazy enough another set after completing your overif your training partner is encouraging to push yourself to the point where your load exercise. If you don’t have down for that twentieth rep and drive it advantage of stimulants like ephedrine. Your body will recreational weightlifter still incurs owed by fatigue and mental exhaustion. time you’re ready to do the twentieth squat at this point. By the load. By no stretch of the imagination should you be able to peryou to continue.) Each time you perform the exercise. eighteenth. etc. Another yourself to do in all your sign is that your natprevious workouts. thoroughly breathing in and you breathe especially out between repetitions as if heavily even after doing each were a one-rep maxisets of only five or eight mum.” teenth. debt after each set. you’ll natuthis level are fatiguerally want to give up induced delirium and because that’s what a feeling of illness you’ve conditioned after the set. This solely on the power of your mind as very clear idea of what we mean by fulfills the progressive requirement of every muscle in your body has reached overload and intensity. on a bench and engage in deep breathing take your training to this level.impossible to execute another set that that those muscles start developing at a teenth repetitions may take up to ten was anywhere near that level of inten.notice many people in the gym staring at described as pain. the long-term indication that reps were merely a prelude to overload. Ultimate Orange. you’ll probably be relying 20 repetitions of the squat. It’s not point when the muscles uncommon to pass out. Gelb Craig Licker One of the signs that you’re the bar off the rack. you have gone beyond when tioning yourself to train intensely you would put the weight down to a and develop your skills. By doing this intense (You can also do this routine with leg repetition. so “Get tough! Get mean! And di you can become a real scover true intensity as you bend down for that twentieth rep and dr bodybuilder. fourream. Even if it’s only five pounds. confidence that you’re and your muscles comleaving most weightlifters pletely failed at 11 reps. How strong is Of the few athletes who do train in it still increases the intensity level by a your mind? Get tough! Get mean! And discover true intensity as you bend this manner. and fifteenth rep one at a time. . you’ll likely have tunnel you like you’re crazy. be overwhelmed by the demand on its many advantages that bodybuilding At this point. but the weightlifting efforts. and breathe out at least five times at the for at least three or four minutes. the majority of them take small percentage. squat to a position already training to the overload or where the top of your thighs are parmaximum level of intensity allel to the floor. you can be sure you’re on your ears. For the next 6 weeks. you managed to in the direction you’ve wanted perform the exercise for 14 reps.

Covers Home N u t r i - F a c t s HAZARDOUSS HAZARDOU AIS AIS WAISTT W ABDOMINAL ABDOMINAL DISTENTION DISTENTION in Bodybuilders? By Keith Klein What Causes .

I used a tape measure and the scale to monitor the progress of these patients. and it was typically eaten right before bedtime. The strange thing was. Abdominal distention is brought on by overloading your intestinal system with large volumes of food. Several years later. or the person would ingest very large amounts of high-fat foods at every meal. yet their stomachs hung so far out. the numbers would be very low. even though they had lost significant amounts of bodyfat! It wasn’t just the powerlifters who had this problem. Usually this food was high in fat.Covers Home N u t r i - F a c t s W hen I first became a practicing nutritionist at the Institute of Specialized Medicine in Houston. I assumed it was due to an excess accumulation of fat around their midsections. I had “The strange thing was. After several years of collecting data on each person’s eating habits and taking skinfold measurements. When I took caliper readings around their midsections. it would go away. one correlation between the obese subjects and the powerlifters began to emerge: they both ate large quantities of food late at night. I began to see more and more bodybuilders exhibiting this strange trait. The second thing I do is record their bodyfat. This allows me to analyze their problem areas and gain an understanding of where they are with their current knowledge of nutrition. As time passed. In the beginning. yet their bellies stuck straight out. when I pushed on the abdominal wall of these clients. While working with overweight subjects. looking very muscular everywhere except his midsection. even though they had lost significant amounts of bodyfat!” to push really hard just to make an indention in their abdominal cavity. I noted that many of them possess very large protruding stomachs. A powerlifter would come into my office. their stomachs were as hard as rocks. Then something strange happened. and if they dieted and exercised properly. I quit weighing clients. It wasn’t unusual to see a powerlifter sporting a six pack of abdominals with a 38-40 inch waist. The pattern seemed to be the same in almost every instance. Furthermore. What is commonly referred to as a potbelly is actually abdominal distention. On one hand. I came across an interesting problem that continues to baffle nutritionists to this very day. Keep in mind that some of these clients had very skinny arms and virtually no fat on their legs. I began using skin calipers. During that period. and as times changed. the protrusion remained. this same problem surfaced. The skin-fold method I used required that the measurements be taken from three sites around the abdominal section. then sitting or lying down. it made them appear more obese than they actually were. With each client I see. yet their midsections looked like gigantic balloons inflated beneath their skin. When I placed the calipers on their stomachs and the sides of their waists. the measurements equaled that of much thinner people. when they dieted down to make weight. the first thing I do is record their current eating pattern. when I began working with bodybuilders and powerlifters. I became increasingly frustrated because no matter how much weight they lost and regardless of how hard they exercised. the client either skipped meals and ingested a very large amount of food at dinner. the protrusion remained. their midsections never seemed to change. I was shocked to see midsections of athletic people resembling the midsections of the obese. when they dieted down to make weight. That was about 13 years ago. thereby allowing . I began to realize that many patients with large protruding stomachs didn’t really have as much fat around their midsections as it appeared. and instead of using a tape measure.

which is impossible to measure with calipers. loading up the squat bar. heavy squatting following a heavy meal seems to play an equal role in how big the potbelly becomes. dinner—a steak (four nights out of seven). two whole eggs. He crams down a large fatty meal like chicken-fried steak. then finally pulls into a greasy spoon. any heavy exercise. This process. when repeated often. most of it’s internal fat.” the stomach muscles to relax. then a short while later. And then off he goes. Why? Steroids exert their . coupled with the force and pressure of the squat. preceded by a large meal. they do have more muscle. baked potato. milk. Upon autopsy of obese subjects. Just look at an obese person’s calves: they’re usually huge! While some of the increased lean body mass is muscle. Just think about the truck driver who drives for long hours. To make matters worse. mid-afternoon— a repeat of the mid-morning meal. In the case of weightlifters. in this case. can cause distention. As the inter- nal fat deposits increase. after all. toast. steroid and GH use. butter-covered veggies. into the wild blue yonder. researchers often note an abnormally large amount of fat accumulation around all organs. A steroid user will generally notice a drop in waist girth about six months after cessation of the steroids. This type of fat accumulates around the organs. A frequent observation made by bodybuilders that have quit using the “juice” is how much smaller their waists became.Covers Home N u t r i - F a c t s Overeating. lunch (in many cases eaten out)—a chicken sandwich. although different from the truck drivers’. around the intestines. can lead to abdominal distention. and follows it all with a piece of apple pie. The diet histories of bodybuilders. Imagine a weightlifter eating a highfat lunch or dinner. Another aspect that contributes to the abdominal distention is steroids. The internal force and pressure created by the heavy meal in the intestinal tract. and oatmeal. (Notice I said “almost. This explains why very obese people appear to possess an abnormally large amount of lean body mass when measured for body composition. mashed potatoes with gravy. mid-morning—a sandwich and a weight-gainer drink made with milk and fruit. while his belly relaxes on his lap. there seems to be another element that plays a role in the girth of their midsections: heavy squatting. It’s not just squats that contribute to this condition. and vegetables. Many powerlifters or bodybuilders have the same problem simply because they habitually overeat in an attempt to gain weight. As the fat cells located on the external portion of a person’s body become filled. On the one hand. will lead to a permanent protrusion that is almost impossible to reduce. so does the internal space needed to house the extra fat. These heavy late-night meals. and certain exercises contribute to the “bodybuilder’s potbelly syndrome. The third component responsible for abdominal distention is visceral fat. causing the distention. how else would they be able to carry all the excess weight? Their bodies respond to the extra weight by increasing muscle mass.” I’ll explain that later). shoves the abdominal cavity outward. and loaded baked potato. which causes the internal space to increase in size. driving for several hours. might look something like this: breakfast—eight egg whites. cou- pled with three or four high-calorie meals during the day. the body will begin storing fat internally as well. milk. particularly when the breath is held. The degree to which a person experiences this distention depends on several factors other than diet.

his strength goes down. Second. stomach. Focus on doing some abdominal work as well as hyperextensions for your lower back. Give your food time to digest. This poor posture leads to more strain on the lower back. And of course. Try eating six evenly balanced. avoid the mega-calorie approach to gaining weight. and doing bent-over rows. "flat" midsection looks best! when squatting. And keep each meal low in fat. you may always have a wider girth than everyone else. your waist will immediately begin decreasing in girth. the lower back gets pulled inward as well. As the stomach wall pulls forward. wait at least one hour before working out. etc. Of course. so will the internal organs. adjust it by lowering the fat and restricting the carbohydrates. In other words. smaller meals spread out through the day. Pay attention to your breathing. pay closer attention to standing up straight. First. your posture should improve. but don’t set unrealistic expectations and think you’ll get a completely flat stomach. . and the pump he once experienced simply while blow-drying his hair fades. CLEANING UP THE HAZARDOUS WAIST Pay attention to your posture. Don’t eat a meal and go directly to the gym. Many people who have protruding stomachs also have weak lower back muscles and are subject to more back injuries and problems due to their poor posture. intestines. They tend to cause more bloating and side effects. And how much. organs respond like muscles. call 713-621-9339 for more information. avoid using the heavy androgens. no study has ever been done to prove this. To my knowledge. You will need to reestablish your mind/ abdominal connection. avoid eating large quantities of food late at night. To compensate. You may be able to lose some size in your midsection. steroids are somewhat indiscriminate. there’s been some suggestion that steroids may also contribute to a greater amount of visceral fat accumulation around the organs. and follow the guidelines I’ve listed to prevent it from occurring. Steroids exert a similar growth-promoting effect on your heart. This is particularly important There’s no question. and remember to breathe during each exercise. The person has often habitually allowed the stomach wall to relax and never bothered to hold it in and stand up right. By training your abdominals. Keith Klein personally design a dietary program for you. too. the person usually tends to roll his or her shoulders forward. They don’t just make your biceps bigger. a defined. if you stop using steroids. *Note: If you would like to have Mr. Just as the external muscles diminish in size upon cessation of the steroids. what kind. Perhaps the most important thing you can do is prevent it from happening in the first place. But if you’re intent on using them. he notices that his muscles lose their fullness. the potbelly is actually a lazy stomach. Once you have a distended abdominal cavity. When a bodybuilder quits using the juice.Covers Home N u t r i - F a c t s effect in two different ways. Second. If your last meal tends to be high in fat and calories. In most cases. yet it does make sense. doing leg presses. Adjusting your dietary habits can also help eliminate abdominal distention. and how long a person uses them will determine the extent of the distention they may end up with. Stick more to the anabolic end of the spectrum.

I haven’t been able to find that back issue among all my stacks and piles of newsletters. legs. things like that become inert. or even antennae within the food. I didn’t order that. Bumble Bee. I was going to give it up. I was scanning through one of the many newsletters I receive and came across a horrifying statement made by a person who worked for a prominent tuna fish company. . no rodent hairs Bumble Bee Tuna No insects. but when we sterilize the cans. that’s it. and who cares if they’re inert! I was so baffled and concerned by this statement that I immediately went out and bought three different brands of tuna fish and shipped them off to the lab for testing. This just goes to show ya that when it comes to consumer goods.. as the case may be. wings..” I couldn’t believe my eyes. Star-Kist Tuna No insects. The trouble is. I sent Bite Size Bulletins Nutrition News By Keith Klein the tuna to an FDA-approved lab called Silliker Labs in Dallas. and an obscure brand imported from Thailand called Miramonte Tongel. If there were even one lousy rodent hair in my tuna fish. I know our tuna fish has bugs and rodent hairs within some cans. (Which really wouldn’t be hard since during my early bodybuilding years I scarfed down two cans of tuna a day for seven years. Texas. What on earth was this guy saying? Rodent hairs in my tuna fish? Hey. this test will even tell you if there are mandibles. José Antonio Hey. Hell. Yuck!) All three brands were water-packed tuna and included Star-Kist. no rodent hairs Miramonte Tongel BINGO— insect fragments but could not identify the type of bug or bugs.K. The lab test I requested is called an “extraneous matter test.Covers Home B o d y - T e c h BODY- TECH S c iRelevant -Te c h Research for Bodybuilders By Dr. so I decided I’d give you a rough quote pulled from my memory: “Yes. What’s That Fly Doing in My Tuna? Several months ago. Chemical Concepts Better Bodies Through Science By Bruce Kneller And the winner is.” and it tests for everything from glass particles to bugs and can even tell you what parts of the bug the food contained. ya gotta buy American! —K. I picked the obscure brand just to see if there were any differences between an American brand and an overseas brand.

a naturally occurring fatty acid found in beef. StrayGundersen. what do steroid users do? For years..5% by weight of total food calories. These data indicate that in elderly males.J. Type I and II fiber areas increased 24% and 37%. turkey. Not surprisingly. muscle volume. Muscle volume increased 14%. Since obtaining an amount of CLA large enough to have any health-promoting effect through the diet is difficult. Peshock.5% to 1% to 1.). What male bodybuilder wants a set of 48 DD’s to go along with his 19-inch arms? Well then. Why does that drug sound familiar to you? Some bodybuilders experimented with Cytadren because it’s a cortisol blocker. and 60%. Other similar experiments showed equally . equally impressive. Cytadren (aminoglutethimide. But I thought the interesting aspect of this study was the use of magnetic resonance imaging (MRI) in the determination of muscle volume and maximal muscle cross-sectional area. In other words. However. and blocking its action or production may mean increased muscle mass. Fleckenstein.g. NEW ANTIAROMATASE Retaining water and growing breasts are crummy potential side effects of many steroids that aromatize into estrogens. S. and quadriceps of strength/power athletes. 250-mg tablets.A. What a conundrum this presents to the would-be steroid user. The total number of mammary tumors was reduced by 32%. users have stuck to estrogen receptor site blocking via Nolvadex or blocking the aromatization process altogether with Teslac.K. there is an adaptive response that is specific to a region.J. Maybe not! It appears there’s another drug that is a potent anti-aromatase.2 [1993] : 750-754. health benefits. “Adaptations in the Elbow Flexors of Elderly Males After Heavy Resistance Training. and muscle strength. 12 weeks of resistance training produces significant increases in muscle and muscle fiber cross-sectional area. the dosage needed to suppress cortisol is four to five times higher t h a n t he do s age required to prevent aromatization. they found that the greatest increase in muscle cross-sectional area occurred at the point of maximal girth of the elbow flexors. One study involved giving rats a potent carcinogenic agent (DMBA) which induced mammary tumors in the rodents. J. 74. respectively. and Nolvadex is getting expensive and harder to find.E. And it seems that all the really good hardcore steroids fall into this category (e. J. this interesting compound may have other. Furthermore. Looking at muscle slices from origin to insertion. respectively. But Teslac is now a C-III [schedule III] drug. there was a preferential hypertrophy of the fast-twitch or Type II fibers.” J. —J.) Comments: It’s pretty well established at this point that older people can weight train without injury and incur significant muscle mass and Photo: Jim Amentler strength increases. Alway.Covers Home B o d y - T e c h M u s c l e Ad a pta t i o n s i n O l d e r Ma l e s The structure and function of the elbow flexors (biceps brachii and brachialis muscles) were examined in five elderly males (68 years old) before and after 12 weeks of resistance training. Gonyea. This confirms observations from other studies which have shown a preferential hypertrophy of fast-twitch muscle fibers in the biceps. 56%. CLA. Each group of rats received doses of CLA ranging from 0. testosterone. The amount of nonmuscle and connective tissue was 12% and did not change with training. Cortisol is also the body’s primary anti-inflammatory. Blocking its action or production usually means VERY sore joints after a workout (just ask anyone who has used Cytadren). Peak torque Pax B eale increased 48%. I’ll let you draw your own conclusions. The authors cite several studies in which CLA has proven to be a potent weapon against cancer. oxymetholone. Appl. the amount of work a subject could perform via a 25-repetition test at 240°/sec increased by 29% after training. Physiol. —B. Even within a muscle. etc. R. Muscle cross-sectional area increased 23%. Cortisol is the body’s primary catabolic hormone. (W. Roman. and dairy products. the authors of this paper recommend enriching food with CLA through either agricultural methods or food-processing technologies. Is the conundrum back? Maybe. and W. there were certain regions (such as near the myotendinous attachment) which did not increase in size. Ciba) is the drug I’m talking about. CL A A N D CA N CE R P R E VE N TI O N Although the bodybuilding world is very much interested in the potential musclebuilding effects of conjugated linoleic acid (CLA). has been found to be an extremely potent anti-carcinogen. triceps.

it did increase gastrocnemius (calf ) muscle weight. growth hormone (GH) (800 ug/day. J. IGF-1 had no effect on gastrocnemius muscle weight. however. 32] : E368-E376. it could protect you from the inordinately large amounts of free radicals generated by intense workouts and increased dietary requirements. and D. if you’re a bodybuilder. D. 54 [1994] : 1957s-1959s. including skin cancers and cancers of the forestomach.” Cancer Research suppl. In contrast. Although several governmental and private health institutions have advocated an increased consumption of fruits.A. and small intestine weight. co-infused with total parenteral nutrition [TPN] ). Furthermore.C. while combining both had an additive effect on fat loss. or simultaneous treatment of both GH and IGF-1 (800 + 800 ug/day plus TPN) in rats subjected to surgical stress. and J.S. (H. and body composition. Post-surgery. it’s just plain difficult to change the eating habits of an entire population. if the other studies are right. injected subcutaneously 2 times per day plus TPN).Covers Home B impressive results. and vegetables. spleen. you may ask yourself if the results of CLA on rat mammary tumors are relevant to humans.A. Metab. along with a decreased consumption of animal fats. Rats protected by CLA reduced total mammary yield by 39% and 34% from that of controls. Treatment with IGF-1 or GH alone produced similar reductions in fat. it might even make you grow! —J. Given the high rate of cancer in our population. M. Taking three or four grams of CLA a day in pill form would certainly be much easier than eating five or six portions of fresh raw fruits and vegetables a day.) Comments: Simultaneous treatment with IGF-1 and GH is more anabolic than treatment with either hormone alone. Singh. concluded that a daily dosage of 3. either through its extremely potent antioxidant properties or by some other yet-to-be discovered mechanism. may play a role in cancer chemoprevention. GH produced a hypertrophic response in the gastrocnemius while IGF-1 had no . through extrapolation. thymus. GH had no effect on the weights of these tissues. Lo. “Potential of Food Modification in Cancer Prevention. Physiol. P. these recommendations are vague: how much of what foods constitute a proper cancerfighting amount? Although the authors recommend some sort of food modification to ensure high levels of CLA. I G F-1: M o r e A n a bo l i c i n Vi s c e ra vs. could be a godsend. IGF-1 with GH reversed the GH-induced increase in serum insulin. there is a good possibility that foods high in CLA.” Am. Serum GH levels decreased after IGF-1 and/or GH treatment.A. For one. In this study. 269 [1995] [Endocrinol. all of the excitement about CLA in general caused me to go back to my files. Two. CLA. these strategies are not without their inherent problems.) It stands to reason that CLA might have the same effect on humans. and the dosage would obviously be much more precise. positive effects were seen in measures of weight gain. kidney. M u s c l e? This study compared the effects of IGF1 (800 ug/day. Ip. Another study referred to by the authors describes giving CLA to rodents before one of two carcinogens was administered. IGF-1 treatment produced significant gains in heart.J.” (C. And. IGF-1 plus GH produced the highest levels of total and free serum IGF-1.5 grams of CLA (based on a 70-kg [154-lb] bodyweight) may afford human beings with a significant measure of cancer protection: “If the cancer protective efficacy of CLA can be further characterized and its mechanism of action delineated in the near future. or possibly CLA-enhanced foods. Plus. The length of post-surgical treatment was six days. it sure seems like taking a CLA pill is the way to go.M. if indeed as effective as it seems to be.) Comments: o d y - T e c h Although this paper isn’t new. Hinton. The authors propose modifying the current food supply to contain even higher amounts of CLA in order to possibly reduce cancer rates in the population. Of course. nitrogen balance. too. grains. Peterson. the authors. Surprisingly. Lisk. “Simultaneous Treatment of IGF-1 and GH Additively Increases Anabolism in Parenterally Fed Rats. C. Based on these and other studies. (Other studies have shown CLA to be effective in fighting different types of cancer. Scimeca. the combination of GH and IGF-1 produced significantly greater bodyweight increases than either IGF-1 or GH alone. Ney.

omit the highstarch carbs from the fifth meal as well. but don’t think cutting carbs drastically is the fastest way to get lean. three to a box. but…it’s not D-Bol by any means. Both seem to cost in the neighborhood of $60$100 for 100 tablets. and many of the women who use steroids might find a 50 mg/ml dose of a nandrolone pretty good. It comes in an orange-colored foil-strip pack. in this dry market. depending on who you are. If you seem to be doing everything right but can’t drop that last little bit of fat around your midsection. Also. Quasi-counterfeit??? There’s also another Indian-made. you really can’t unless you have a box of each side by side. How do you tell the Polish from the Russian? Well. here’s a great little secret. Although gains in visceral mass represent a gain in lean tissue. I would surmise that it’s related to the organ (spleen. For example. and that version contains five milligrams of methandrostenolone (a. only 50 mg/ml. and many people will take what they can get. A box of 3 will run you between $20-$60. This generally works well for most people. The injectable oil is very yellow in color. small intestine) hypertrophy that may result from prolonged GH (and possibly IGF-1) use. But I digress. Southern California and the Brighton Beach area of New York.A. since they’re extremely lean. if you eat six balanced meals a day. you’ll notice that some have a protruding abdominal wall. From what I’ve heard via the Internet. Rumor has it that the Russian version contains 5 mg of 17-α-methyltestosterone. I personally would not care to increase the weight of these organs. it’s a steroid. “D-Bol”) per tablet. Romania. The tablets are very white in color. one would see both visceral and muscular growth using either IGF-1 or GH. The orange printing on the Polish box is a bit deeper in color than Keith’s Tip If you’ve been trying to lean down a little bit faster for a contest. Bulgaria) for repackaging. and measure the response. try omitting the starch from your last meal each day. I don’t think this Nerobolil Depot contains any nandrolone decanoate. try dropping the oatmeal and replacing it with vegetables. or Chippendale’s audition. This is apparently not due to fat. —J. there is “something” in it that’s probably a steroid. original Metanabol is from Poland. The Russian mislabeled version of Metanabol looks virtually identical to the real Polish stuff. Russian mislabeled steroid. Too many people cut carbohydrates too harshly. Maybe we need a new designation for misrepresented steroids. photo shoot. remember. Interestingly. if you look closely at some of the elite bodybuilders today. I’ve been asked about a steroid called Nerobolil Depot. most of the . kidney. I believe the real.Covers Home B o d y - T e c h Russian stuff allegedly comes in through. and replace it with a dinner salad topped with fat-free dressing. if your evening meal consists of eight egg whites and a medium bowl of oatmeal. individuals usually notice a great deal of water retention and an increase in bodyfat when they start eating carbs again. a large baked potato. which results in carbohydrate sensitivity. Each ampoule is supposed to contain 50 mg of nandrolone decanoate per milliliter. If your body still hasn’t reached the look you’re after. then if needed. This one’s an oral called Metanabol. IGF-1 seems to cause significant visceral growth. Sure. not at all). each meal should contain a low-fat source of protein and a low-fat complex carbohydrate. same as the Mexijet preloaded crap…” Well. —K. of course. drop the baked potato. some people will take whatever they can get. Do this for two weeks. At this point. so it’s been difficult for me to “authenticate” a lot of what’s been imported. I’ll cite two interesting examples and then let you decide for yourself.a. where you are. A significant amount of Russian steroids are not really Russian at all. as many people who have been using it have complained of profound water retention and acne. and some steamed vegetables. This injectable comes in a one-milliliter clear glass ampoule. effect. but it’s probably not nandrolone. I decided to do a bit of investigating to further my database. and how many you buy. omit the carbs at one meal. FROM RUSSIA… WITH LOVE!!! A rather large influx of Russian steroids has found its way into the United States since the dismantling of the former Soviet Union. too? I don’t think so.k. And after eating very few carbohydrates for an extended period of time.. Then they get shipped to America.g. They’re made in bulk in India and then shipped to Russian Republics or other former Eastern Bloc countries (e. Thus. So. So how good is Russki juice? That all depends on what your definition of “good” is. Approach your goal slowly. I don’t speak nor read Cyrillic very well (OK. Does the Russian stuff contain five milligrams of methandrostenolone. then drop the carbs from the fifth meal of the day as well.K. Hungary. So is this a counterfeit steroid? Well. some of you are thinking “…useless steroid. Perhaps if this study were carried out for a longer time. If your dinner consists of six to eight ounces of lean meat. This works best if you taper off the carbohydrates over the course of two or three weeks instead of doing it all at once. Wait a couple weeks. I strongly suspect it contains some ester of testosterone.

You’ll get big and bloated on the Polish stuff. the thermogenic effect of alcohol is similar to carbohydrates. Scientists have speculated as to the possible benefits of alcohol consumption concerning heart disease. These scientists concluded that alcohol has a fat-sparing effect similar to carbohydrate. you’ll see modest size gains.A. J. Sonko. Look at it this way. Using whole-body indirect calorimetry. everything in moderation. Remember. I’d avoid them even if they were real. and Metanabol and Nerobolil Depot are not available in Indian pharmacies. Nutr. don’t down a six-pack each night and expect to gain quality muscle mass. Plus.) However. Testosterone esters are MUCH cheaper and easier to make than nandrolone decanoate. that’s exactly what’s being done. even if it’s not what I’m putting on the label. you usually have to make 17α-methyltestosterone first. However. 35. 157 lbs).) Alcohol contains more kcals per gram than either carbohydrate or protein foods but not as many as fat (fat contains nine. S u ppl e m e n t s a n d A n a bo l i c H o r m o n e s The effects of dietary supplements after weight-training exercise were examined in nine experienced weightlifters. that ought to be a hint and a half. The three meal treatments. One hundred Metanabol is maybe a 10-day supply.5 hours post meal. The subjects received either water or an isocaloric carbohydrate (1.M e a l Fa t Sto ra g e Five healthy male volunteers were studied (average age. while both meal AS and AD had the same absolute amount of alcohol. This isn’t a problem with an oral steroid. comrade! Welcome to America. were control (C).Covers Home B on the Russian stuff. or carbohydrate and protein (1. They found that alcohol has a thermogenic effect similar to carbohydrate. but at the same time. Also. but it may be a potential problem with an injectable. Companies like to have stuff made in India as the laws there are fairly lax. (Wow. leg curl. Supplements had no effect on ☞ A l c o h o l a n d P o s t. (B. the manner in which alcohol may make you fatter is due to its suppression of carbohydrate and fat oxidation. you’ll probably see some effect. Each subject was studied on three different occasions with each subject serving as his own control. India isn’t known as the sanitary capital of the world either. On the Russian stuff. dumbbell flyes. The response of GH was greatest after the carbohydrate/protein treatment. If I put something in my stuff. One might inquire as to why somebody would go to the trouble of putting in an ester of testosterone instead of nandrolone decanoate or 17-α-methyltestosterone instead of methandrostenolone? Why not just put the real thing in or put nothing of any value in these “drugs”? Why is this all done in India? The answer is one of pure economics. et al. these investigators determined energy expenditure and macronutrient balance after meals were consumed (with and without alcohol). protein (1. and carbs and protein contain four). The fat to carbohydrate to protein to ethanol composition of the test meals expressed as a percentage of total energy were as follows: Meal C—40:46:14:0. If I “make” steroids and don’t put anything real in them.06 g/kg carbs and 0. But does alcohol consumption invariably lead to increased fat deposition? Well. —B. Clin. if these macronutrients are not oxidized. alcohol was found to suppress the oxidation of carbohydrates and fat. AD and AS both caused fat retention. alcohol substitution (AS). and you’ll buy again. The carbohydrate and carbohydrate/protein supplements resulted in higher insulin concentrations than protein alone and control. lat pulldowns. “Effect of Alcohol on Postmeal Fat Storage. 59 [1994] : 619-625. the answer to that is a qualified no. Meal AS— 40:23:14:23. Interestingly.38 g/kg). leg extension. dumbbell rows. glucose. Bill P hi l l i ps Comments: . alcohol dominates oxidative pathways because there is no mechanism to store excess alcohol and also because of the need for oxidative detoxification. Alcohol appears to cause weight gain only when consumed in excess of normal energy needs. testosterone. alcohol contains seven.5 grams per kilogram of bodyweight).J. they will be stored as glycogen (for excess carbs) or as fat (for excess carbs and fat). Meal AS had 50% of the carbohydrate energy replaced with alcohol. plus the bitchy attitude associated with methyltestosterones. administered in random order. and growth hormone (GH). commonsense would tell you that too much of anything is not good. FYI: At the prices the dealers are getting for these Russian goodies. keep in mind that alcoholic beverages tend to be nutrient sparse. average weight. and alcohol addition (AD). if the country where something is made doesn’t even sell it in their own pharmacies. Obviously. However. Exercise produced a rise in blood lactate. and Meal AD—34:36:12:18.K. These subjects were examined up to 20.” Am. So why not just stop at that point and package it as is? Well. bench press. Apparently. The bottom line is don’t feel too guilty about drinkin’ a Bud. and labor is woefully cheap and in ready supply. the Russian stuff is always missing a package insert. In order to make methandrostenolone (from the chemist’s o d y - T e c h perspective). water retention. Apparently.41 g/kg protein) supplement immediately after exercise and again 2 hours later. and 150 mg of nandrolone won’t last a male bodybuilder 3 days. and military press (2 sets of 8-10 reps [at about 75% of 1RM] with a 90-second rest interval). what a revelation. Perestroika. you won’t be a repeat customer. The exercise protocol consisted of the leg press. alcohol calories are only fattening when consumed in excess of daily caloric requirements. —J.

2 [1994] : 839-845. And I sure as hell don’t want the FDA using such a flawed study for ammunition to remove chromium from the marketplace. 76.Covers Home B o d y - T e c h insulin-like growth factor 1 (IGF-1) but caused a significant decrease in serum testosterone. There is approximately a three to six-hour lag between GH administration and the release of G H a n d I G F-1 i n N o r m a l l y Fe d Humans Normally fed humans (age 26. testosterone levels were lowest during the protein treatment. The decrease in testosterone after the carbohydrate/protein. another study suggests that insulin suppression may produce a decrease in testosterone levels (J. blah. So what does all this mean? Well. However.4g/kg/day was protein) were given recombinant human growth hormone (rGH) (0. H. not in vivo (in the body). Additionally. In this month’s issue of the Journal of Optimal Nutrition (JON). either. Appl. The advertising companies should be shot. insulin have been shown to stimulate hepatic IGF-1 release. but the supplement is safe as far as I’m concerned.025 mg/kg/day) and recombinant human insulin-like growth factor 1 (rIGF-1) (100 ug/kg twice a day) for 5 days. Byrne. which can then use the study before Congress and ask that a ban be placed on chromium due to its “DNA damaging potential. carbohydrate.2 [1995] : 654658). given around 33 kcal/kg/day. Physiol. I know a lot of bodybuilders use the stuff. piece by piece. ☞ . there were no differences between the combined IGF-1/GH group in comparison to GH alone or IGF-1 alone. Interestingly. Ivy. —K. despite the fact that insulin levels were lower after the protein treatment vs. “Dietary Supplements Affect the Anabolic Hormones After WeightTraining Exercise. the concentration of chromium used in the study is almost 5. (As it turns out. peak IGF-1 levels are not attained until 16-28 hours after GH-stimulated release. Should you worry about the decrease in testosterone after a meal? No. to a lesser extent. of which approximately 1. you definitely need to eat after a workout in order to replace muscle glycogen and provide the protein necessary for repair of injured myofibers as well as protein needed for muscle anabolism. (How can a study say that chromium caused chromosome damage without providing the results?) 3. the carbohydrate and carbohydrate/protein treatments. The ads tout it can reduce bodyfat.L. but I’ve never seen any benefit from taking it.000 times higher than one would obtain from a 200 ug per day dosage). The study was based on in vitro (test-tube) findings. increase strength. I don’t think it causes chromosomal damage. Wholebody protein synthesis also increased significantly in the subjects given IGF-1 and GH. Patterson.” Among other problems with the abstract. the carbohydrate and carbohydrate/protein supplements which produced the highest rise in insulin also caused the greatest rise in GH. yet not IGF-1. There appeared to be a diminution of testosterone levels as long as insulin levels remained above baseline. The abstract left out the amount of chromium administered to the hamsters. I don’t think it should be scrutinized and taken off the market by the FDA. However. Metab.A. and J. increase muscle. training has no impact on resting testosterone levels. the JON cited that: 1. and blah. 2. Chandler. —J. J. 80. GH and.” J. Furthermore. according to the JON. (R. six hours after exercise. Insulin and GH are important anabolic hormones that stimulate protein synthesis.K. These subjects were compared with those who received IGF-1 or GH alone. The report didn’t show the results of chromosomal damage. These authors suggest that carbohydrate or carbohydrate/protein supplements may favorably affect the anabolic environment of skeletal muscle after exercise by increasing serum GH and insulin concentration.” Although I don’t think chromium picolinate is as worthwhile as the ads tout. The JON went on to pick apart the study.M. and protein treatments is puzzling. Although I don’t think it’s all the marketing campaigns have cracked it up to be. Endo. It wasn’t due to decreased luteinizing hormone (LH) levels since LH levels didn’t change. blah. Clin. In fact.G. Chromium Picolinate I’ve never been too big on the supplement chromium picolinate. Leucine oxidation decreased significantly while leucine turnover increased.K. decrease appetite. I’m in total agreement with the JON when they say the study plays into the hands of the FDA. Generally.) Comments: IGF-1. explaining how poorly the study was conducted. the publication gave out its annual “Bad Science” award to a group of researchers that recently published an abstract in the FASEB Journal titled “The Dietary Supplement Chromium Picolinate Induces Chromosome Damage in Chinese Hamster Ovary Cells. The lack of an increase in IGF-1 is probably due to the fact that the weightlifters were examined over a short period of time.

Metabol. athletes (especially bodybuilders) are a different story. COLOSTRUM IS NO ORAL IGF-1 Recently. They state that when cooking chicken. IGF-1.9% of the time. This. a report from the National Cancer Institute mentioned that overcooked chicken is a possible human carcinogen. and yes. Considering that I eat 8 ounces of chicken breast at least twice a day. The neonate does not have a fully developed gastrointestinal system. Would the same be true if these hormones were administered for weeks or months? Also. the authors point out that prolonged elevations of circulating IGF-1 concentrations seen in acromegalic conditions may have a potentially detrimental effect on cartilage and soft tissue leading to decreased joint spaces and osteoarthritis.” J. Colostrum contains small amounts of IGF-1. some moron with a Ph. The same is true for insulin and HGH. so can the average bodybuilder. They’re hardly calorically deprived and are oftentimes overfed. you can buy colostrum over the counter in your local health-food store. insulin. still wasn’t satisfied. like HMB™.” As previously stated. The key word here is “adult. newborns don’t have a fully developed gastrointestinal tract. may be one of the potential therapeutic roles of these hormones. it works just fine…” Hey. Any peptide (protein) based drug that you ingest orally will be digested and rendered inert by your digestive system 99. and free-form amino acids. of course. and whatever else if orally ingested. Yikes! Unfortunately. large peptides are subject to degradation in the stomach by the enzyme pepsin.Covers Home B These data suggest that in the fed state. And as many of you know. but it doesn’t work. the neonates absorb the antibodies and possibly the IGF-1 intact after eating such. Bottom line? We need more studies to determine what this stuff does. I’m never wrong. 80. Well. incorrect thought process. broiled in an oven. When the peptides pass from the stomach into the duodenum. This results in the formation of a carcinogen called PhIP. Ahhh…sorry. “How come I can take Cytomel orally? When I take Cytomel. In adults. I’ve eaten almost 1. So this “doctor” reasons. 365 days a year. be careful not to allow the meat to get too charred or overbrowned. This is not true!!! Babies are not just “little adults. insulin. How many newborn babies do you see pumping iron at the gym? The good “doctor. . the newborn could theoretically absorb IGF-1. this “doctor” (who will remain nameless) enlightened me to the fact that newborn babies who breast-feed end up absorbing the antibodies and IGF-1 in mothers’ milk. I’m eating about 73 chickens a year! I’ve been doing that for the last 15 years. They’re lacking these digestive enzymes or have very limited quantities of them until they’re a few months old. creatine monohydrate. (in sociology. I got into a “heated debate” with somebody (somebody who should know better) regarding IGF-1 and colostrum. no less) had the audacity to tell me I’m wrong. Endo. Just for grins.D. The Combining GH and IGF-1 has previously been shown to ameliorate the catabolic state seen in calorically deprived humans. stewed. The idea sounds great on paper. CLA. Keep in mind that this study was very short. So the train of thought is if you buy the colostrum and chug down gallons of it.9 [1995] : 26332637. HGH. I can’t afford to be. vanadyl sulfate. However.” The physiology of the neonate is profoundly different from that of an adult.A. and most of the other bioactive drug-like proteins are several hundred peptides long. the combination of IGF-1 and GH is not more anabolic than using either compound alone. So take it at your own risk! —J. —B. The study focused on the amount of PhIP found in chicken breasts that were pan fried. Your digestive tract will destroy any trace of IGF-1 you ingest. or a high-quality whey protein. di. I sat down and calculated how much chicken I eat per year. (N.K. Clin. I end up eating 365 pounds of chicken a year! Since the average chicken weighs about 5 pounds.” after hearing my explanation. This study suggests that combining both hormones does not have a synergistic effect on whole-body protein Now What Am I Going to Eat? Bodybuilders eat tons of chicken every year. $ave your greenbacks for something that really works. So. “Combined Recombinant Human Growth Hormone and Recombinant Human Insulin-Like Growth Factor 1: Lack of Synergy on Whole Body Protein Anabolism in Normally Fed Subjects. you’ll infuse your body with IGF-1 and get huge.) Comments: o d y - T e c h net result is that a large protein is hydrolyzed into small oligopeptides (usually no larger than six amino acids long). they get nailed by the pancreatic enzymes trypsin and chylotrypsin as well as intestinal carboxypeptidase. There is no way they can survive in the gut of an adult.and tripeptides. Hey. Mauras. and anabolism. Good God. knucklehead?!? Cytomel (liothyronine) is NOT a protein!!! Bottom line here: don’t be lulled into a pseudo-anabolic trance with promises of great size gains from colostrum. if neonates can absorb all this stuff. Let me update you on this. HGH. Antibodies are really big proteins. Well.100 chickens. I work for Dan Duchaine. yes. There are too many other people who would kill for my position. denaturing and cleaving it into fractured peptides and free-form amino acids.

It would be interesting.A.. However.A.L. In both groups. I’ll just grab them by their scrawny necks and rip into them.Covers Home B whole roasted. Further. Strength Cond. it should be noted that the way muscle fibers are recruited differs between voluntary contractions and electrically evoked contractions. Current was increased over the course of the training. and G. and that could lead to salmonella poisoning. These athletes already have major neural adaptations to resistance exercise. Electrical stimulation “training” consisted of a 1-second train of 500 microsinusoidal pulses delivered at 50 Hz.. Golden. as with voluntary exercise. followed by broiled and then fried. On the other hand. isn’t anything easy anymore? —K. This study should not be interpreted to apply to well-trained bodybuilders. Dudley. maybe that’s not the best solution. respectively. Harris. The greatest concentrations of PhIP were found in barbecued chicken. (C. Call me Count Chicula. All training and testing was performed on a Kin-Com isovelocity loading dynamometer. o d y - T e c h E l e c t r i c a l St i m u l a t i o n a n d M u s c l e H yp e r t r o ph y Sedentary. while the right served as the contralateral control.L. Also. the longer you cook the chicken breast. Voluntary muscle contractions involve an asynchronous activation of muscle fibers. If chicken is pink. or weightlifters.” J. now I’m going to start eating raw chickens.) Comments: It’s apparent that untrained subjects may not be working out as hard as they possibly could. Boy. electrical stimulation does not uniformly activate all regions of a muscle. if you could cause electrical stimulation-induced hypertrophy of those muscles which are typically resistant to growth (e.e. so by the end of training. electrical stimulation invokes asynchronous firing of both small and large motor units.T. and the Nature of Skeletal Muscle Activation. don’t overcook the meat. though. Ruther. It’s also interesting that electrical stimulation produced a ten percent increase in muscle cross-sectional area in nine weeks! This has been supported by earlier investigations. Okay. “Hypertrophy. —J. it should be moist and juicy. Res. R. stimulation evoked around 80% of the pre-training maximal voluntary isometric torque. powerlifters. Alright. training torque increased 25% and 56% in the voluntary exercise and electrical stimulation group.3 [1995] : 155-159. while the group that engaged in voluntary exercise increased cross-sectional area 4%. When cooked properly. it’s undercooked. some parts of the muscle grow while others don’t). The current was adjusted to evoke around 70% of maximal voluntary isometric torque.g. the calves for some individuals) or stimulate regions of a muscle which may not respond as well as other regions (e.. the biceps brachii muscle near its tendon insertion may not grow as easily as the area around the mid-belly). the more carcinogens accumulate within the meat. C.K. There were no changes in any of the measured parameters for the untrained contralateral thigh. not pink. Voluntary training involved three to five sets of ten full-range isovelocity contractions with three-minute rest intervals between sets. The electrical-stimulation group increased quadriceps femoris muscle cross-sectional area (as determined via magnetic resonance imaging) by 10%. . You may actually get regional-specific adaptations (i. As it turns out.g. Resistance Training. untrained subjects were trained twice per week for nine weeks using either electrical stimulation or voluntary effort. voluntary effort may limit the hypertrophic response of skeletal muscle during the initial phases of a resistance-training program. These data indicate that in untrained subjects. muscle fibers are recruited first from the smallest and then from the largest motor units (size principle). only the left quadriceps femoris was trained. 9. To avoid increasing PhIP levels within chicken.

trying to get better and better.” He also likes the fact that many of our articles are based on scientific research and include references. although he doesn’t think you have to compete to have a great body. it’s just a quality magazine. CO 80402. he was able to push as hard as he wanted to.Covers Home MM2K Steven Scutti Champions You don’t have to have a “pro card” to be a bodybuilding champion. has a healthy respect for those bodybuilders who stay natural. I like the fact that it gives alternatives to people who want to go the drug-free route. “You use a lot of photos of guys with achievable looks—a lot of the guys look ‘normal. and tell us why you read Muscle Media 2000. send us a photo. “It’s a great sport. it was nobody’s fault but his own. and some of them don’t. His job as a cable installer was stressful (when someone doesn’t pay the bills. and determination! In this new column called “MM2K Champions. “You’re always competing against yourself. and when you combine chronic stress with poor exercise and eating habits.” Some of them compete.” says Steven. Box 277. The majority of those who read Muscle Media 2000 will never compete in the Mr. . and no one can take that away from you.” Would you like to be featured as a “Muscle Media 2000 Champion”? If so.” Attn: Sue Daniel. I like the fact that MM2K caters to ordinary people. and I just feel physically better. and he just felt lousy. with ideas like that. P. tried other sports. you have to work hard “Overall. You get to the point and tell what works and what doesn’t. Steven likes the fact that MM2K is always writing about what’s new: “getting the inside story on supplements and nutrition—focusing on the important issues in bodybuilding. His clothes didn’t fit the same anymore. started getting out of shape. the national bodybuilding championships. it’s only natural that Steven and Muscle Media 2000 would eventually find each other. competing against others in team sports just wasn’t the same. and it’s supposed to be a healthy sport.” Like many guys hitting their 30’s. Thanks to bodybuilding. or should we say.” Although Bill Davey he’s a personal trainer and staying in shape is part of his job.” “Muscle Media 2000 tells it like it is. The address is: “MM2K Champs. that doesn’t mean they aren’t champions in their own right! At Muscle Media 2000. too much of your success depends on others. In bodybuilding. But they all share one thing in common—they have a passion for building the best body they possibly can—they have discipline. and if he didn’t succeed. the company sends Kurk out. cable subscription. Florida. on life. he enjoys competing against himself and getting better and better. however. Malwin things just clicked.” Weightlifting has given Kurk a whole new lease.’ but they still look great. But. and that info is great for the competitor and non-competitor alike. but the bodybuilders who abuse drugs have taken it beyond what it’s supposed to be. In bodybuilding. things like your waistline head south. he’s now in the greatest shape of his life! “It’s a great stress reliever. Steven says the things he has learned by reading Muscle Media 2000 have helped him build more muscle! Bill Davey. of Fort Myers.” and smart. That’s why he likes Muscle Media 2000: “Your magazine tells it like it is. Kurk Malwin of Venice. Kurk When Kurk picked up a copy of Muscle Media 2000. but they just didn’t give him the same satisfaction bodybuilding did. Somehow.O. Olympia. nor a state or local bodybuilding contest. Florida. Hey. Florida.” we’ll acknowledge the efforts of some bodybuilders who are working hard to be their best and who rely on Muscle Media 2000 to help them with their efforts! “MM2K caters to ordinary people.” Steven Scutti of Coconut Creek. Golden. we believe in giving credit where credit is due—we know there are thousands of people who read Muscle Media 2000 who have their own “success stories. drive. and customers aren’t usually too happy to see him). He also enjoys competing on stage. a short paragraph about yourself.

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