Arnold: Giant Arms Q&A

ARNOLD PHOTO SPECTACULAR: Incredible Full-Page Pullouts
AUGUST 2007 / IRON MAN MAGAZINE—WE KNOW TRAINING™
Rare, Vintage
Full-Page Pics of
ARNOLD
A 60th-Birthday Celebration
GIANT ARMS
Ammunition to Get
Q&A Your Guns Growing
IM PRO WINNER
TONEY
FREEMAN
His X-Man Training
ARNOLD—RARE FULL-PAGE PHOTOS
Program and Diet

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AUGUST 2007
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www.ironmanmagazine.com \ APRIL 2006 261

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150 DECEMBER 2009 \ www.ironmanmagazine.com

August 2007 Vol. 66, No. 8
Happy Birthday,
Arnold,
page 142
We Know Training ™
FEATURES
FEATURES
68 TRAIN, EAT, GROW 94
The TEG men get candid about their different body types
and explain the pain of training for max gains.
100 HIT REDUX, PART 2

More from Ellington Darden about old-school bodybuilding
and Nautilus. Plus, a few complete HIT programs.
118 A BODYBUILDER IS BORN 25

Ron Harris helps bring the bodybuilding lifestyle to the
younger generation.
128 BIG-ARMS Q&A

From the Bodybuilding.com archives: Hugo Rivera has
arm-building answers to get your guns growing.
142 HAPPY BIRTHDAY, ARNOLD

The big man turns 60 on July 30 (in
ARNOLD PHOTO SPECTACULAR: Incredible Full-Page Pullouts
case you want to send him a card),
and we celebrate with page after ™
Rare, Vintage
page of rare classic photos of the Full-Page Pics of
Oak in his prime. ARNOLD

A 60th-Birthday Celebration
GIANT ARMS
Q&A Ammunition to Get
180 BEYOND VITAMIN E

Your Guns Growing
IM PRO WINNER
TONEY
Jerry Brainum explores the so-called FREEMAN
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Program and Diet
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•Vitamin E—New Findings You Need to Know
198 HEAVY DUTY C1_GATEFldAUG07_F.indd 1
Arnold Schwarzeneggger
6/1/07 12:50:52 PM
John Little channels the wisdom of appears on this month’s

Mike Mentzer. This month: size vs. cover. Photo by Gene
strength. Mozée.
214 3D BACK BLAST

Steve Holman explains the 3D POF approach to building
a big, broad back—with detail that’ll make mountain
climbers drool. Plus, four complete POF programs.
228 TONEY FREEMAN

David Young talks to the body X-traordinaire about
training, diet and winning the IM Pro.
250 HARDBODY
Hot picks for your femme-muscle fix, courtesy of Bill
Dobbins.
270 WEIGHTS VS. CARDIO, PART 2

Research gone wrong. Jerry Brainum looks at the latest
studies on metabolic stimulation.
282 ONLY THE STRONG SHALL SURVIVE

Bill Starr’s inside look at goal power. (No, it’s not about
soccer).
3D Back Blast,
page 214

Train to Gain,
page 32
DEPARTMENTS
32 TRAIN TO GAIN
Pulldown praise, the power of the press and Arnold and
X Reps.
46 SMART TRAINING
Coach Charles Poliquin gives you the specifics on how
to get bigger and leaner.
52 EAT TO GROW
Does fish oil help burn bodyfat? Fewer carbs, less need
for sleep? Find the answers here.
86 CRITICAL MASS
Steve Holman shakes off a training daze and explains
away exercise haze.
Weights vs. 92 NATURALLY HUGE

Cardio, John Hansen outlines a complete quick-start routine for
page 270 building muscle.
240 MUSCLE “IN” SITES

Eric Broser uncovers printable workout e-books, Mark
Dugdale’s site and a worthy drug-free bodybuilding
organization. Then he discusses dieting for contest prep.
Hardbody, 244 NEWS & VIEWS

page 250 Lonnie Teper’s our man in the know; he’s got the goods
on who’s doing what to win the big show.
258 PUMP & CIRCUMSTANCE

Ruth Silverman has her ear to the stage and her eyes on
the Internet for all the happenings on the women’s side
of the sport. And, of course, lots of hot pics.
264 BODYBUILDING PHARMACOLOGY

Use steroids, become a criminal? Does a higher testos-
terone level predispose you to violence? Jerry Brainum
dissects the research.
Pump & News & Views,
Circumstance, page 244 292 MIND/BODY CONNECTION
page 258 Randall Strossen, Ph.D., explains why you should write it
down after you pump it up. Lots of New Stuff here too.
304 READERS WRITE

On a Hardbody roll, Mentzer mania, awesome Aukland
and axe the X?
In the next IRON MAN

Next month we start with an inside look at Arnold’s
psychology of success. You’ll learn a lot from this
think piece. Then Steve Holman throws a barrage
of questions at Eric Broser about his Power/Rep
Range/Shock mass-building system. Everything
from hardgaining to home training is covered. We’ll
also have a blockbuster interview with Kevin Le-
vone on what he’s doing now and how bodybuild-
ing changed his life. Plus, training tweaks to put
some freak on your physique. Watch for the size-
WEB ALERT! building September IRON MAN on newsstands the
from the world
For the latest happenings first week of August.
of bod ybu ildi ng and fitness, set your
w.I ron Ma nM agazine.com
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John Balik’s
Founders
Publisher’s Letter 1936-1986:
Peary & Mabel Rader
Publisher/Editorial Director: John Balik
Associate Publisher: Warren Wanderer
Design Director: Michael Neveux
“I Will Run If I Editor in Chief: Stephen Holman
Art Director: T. S. Bratcher
Senior Editor: Ruth Silverman
Believe I Can Make Editor at Large: Lonnie Teper

Articles Editors: L.A. Perry, Caryne Brown
Assistant Art Director: Brett R. Miller
Designer: Emerson Miranda
a Difference” IRON MAN Staff:
Vuthy Keo, Mervin Petralba,
R. Anthony Toscano
Contributing Authors:
The day before Arnold Schwarzenegger ap- Jerry Brainum, Eric Broser, David Chapman,
peared on “The Tonight Show With Jay Leno” Teagan Clive, Lorenzo Cornacchia, Daniel Curtis,
and announced that he would run in the recall Dave Draper, Michael Gündill, Rosemary Hallum,
election for governor of California, I received Ph.D., John Hansen, Ron Harris, Ori Hofmekler,
a phone call from him. At that point there had Rod Labbe, Skip La Cour, Jack LaLanne, Butch
Lebowitz, John Little, Stuart McRobert, Gene
been a great deal of speculation in the news
Mozée, Charles Poliquin, Larry Scott, Jim
media about Arnold’s running, and the naysay- Shiebler, Roger Schwab, Pete Siegel, C.S. Sloan,
ers were coming out of the woodwork to attack Bill Starr, Bradley Steiner, Eric Sternlicht, Ph.D.,
him. Randall Strossen, Ph.D., Richard Winett, Ph.D.,
His purpose for the call was to get my opin- and David Young
ion on a piece of exercise equipment he wanted Contributing Artists:
for his home gym. Once that subject was out of Steve Cepello, Larry Eklund, Ron Dunn,
the way, the conversation moved to our fami- Jake Jones
lies—his oldest daughter is the same age as my Contributing Photographers:
son, so we naturally focused on them. I then Jim Amentler, Ron Avidan, Reg Bradford, Jimmy
Caruso, Bill Dobbins, Jerry Fredrick, Irvin Gelb,
asked him why he was even considering running for governor. Before he
Isaac Hinds, Dave Liberman, J.M. Manion, Gene
could answer, I recited a litany of reasons that I thought he shouldn’t run. He Mozée, Mitsuru Okabe, Rob Sims, Leo Stern
agreed that there were major risks. I asked him if he was going to do it, and
Director of Marketing:
he said he wasn’t sure yet, but, “I will run if I believe I can make a difference.”
Helen Yu, 1-800-570-IRON, ext. 1
I think believe is the key word here. Arnold has never been less than very
Accounting: Dolores Waterman
successful in anything he truly believes in. He won that election, and on a
Subscriptions Manager:
daily basis he creates current events that become history. Sonia Melendez, 1-800-570-IRON, ext. 2
Last week I had the opportunity to spend (invest) a day with Arnold as he E-mail: soniazm@aol.com
went about his activities as governor of the Union’s most populous state. It Advertising Director: Warren Wanderer
had been two years since I’d spent any extended time with him. At 8:30 a.m. 1-800-570-IRON, ext. 1
I took the elevator to Arnold’s quarters, and he greeted me as if we see each (518) 743-1696; FAX: (518) 743-1697
other all the time—the two years felt like yesterday. Advertising Coordinator:
Arnold’s ability to make everyone comfortable and his knack for being Jonathan Lawson, (805) 385-3500, ext. 320
comfortable with anyone are traits that were evident from our first meeting Newsstand Consultant:
at Vince’s Gym in 1969 and traits that shine today. Many times throughout Angelo Gandino, (516) 796-9848
the day I saw him naturally create an atmosphere of mutual respect with ev-
eryone from Air Force generals and legislators to those on his staff. He’s very We reserve the right to reject any advertising at our
discretion without explanation. All manuscripts, art
proud of his staff and never misses an opportunity to tell them that. They’re or other submissions must be accompanied by a self-
all involved in a very serious business, but because of Arnold’s style, there’s addressed, stamped envelope. Send submissions to
as much laughter as there is deep discussion. It was really a short course—12 IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033.
We are not responsible for unsolicited material.
hours—on how to get things done while having a great time. The last words Writers and photographers should send for our
Arnold spoke to me as we shook hands were, “Now you can see why I love Guidelines outlining specifications for submissions.
this job.” IRON MAN is an open forum. We also reserve the
Arnold, focused and driven as he is, has applied the same skills that made right to edit any letter or manuscript as we see
fit, and photos submitted have an implied waiver
him a great bodybuilder to being a great governor. Many people are driven of copyright. Please consult a physician before
and focused, but very few take such obvious joy and exhilaration from the beginning any diet or exercise program. Use the
challenges. Arnold is the right person in the right place at the right time. He information published in IRON MAN at your own
risk.
remarked to me that Maria thought he was the luckiest guy in the world, but
if you look back at the past 40 years, you see a man with a vision who’s un- IRON MAN Internet Addresses:
afraid of pursuing that vision, always ready, as he’s said, “to make a move.” Web Site: www.ironmanmagazine.com
There are photos from our day together on page 170. Be sure to go to John Balik, Publisher: ironleader@aol.com
IronManMagazine.com to hear Arnold’s inaugural speech—a tour de force of Steve Holman, Editor in Chief: ironchief@aol.com
Ruth Silverman, Senior Editor: ironwman@aol.com
his vision. And in next month’s IRON MAN, Bill Dobbins will further explore
T.S. Bratcher, Art Director: ironartz@aol.com
Arnold’s personal philosophy. Helen Yu, Director of Marketing: irongrrrl@aol.com
Happy 60th birthday to someone who makes a difference every day. IM Jonathan Lawson, Ad Coordinator: ironjdl@aol.com
Sonia Melendez, Subscriptions: soniazm@aol.com
30 AUGUST 2007 \ www.ironmanmagazine.com
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VARIATION
The Power of the Press For delts that

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If your shoulders haven’t been growing despite hard feel your shoulders working in a completely different way
work on military presses and seated dumbbell presses, from the standard slow, controlled presses they’re ac-
perhaps it’s time you treated your delts to some variations customed to.
to stimulate new growth. Cuban press. It’s amazing how many good exer-
One-arm standing press. All fans of the movie cises somehow manage to fade from our collective
“Pumping Iron”—and that should encompass quite a few repertoire in the gym. One is the Cuban press. It’s a nice
of you—will remember the scene with Mr. Universe Mike change of pace from any standard types of shoulder
Katz muscling up a heavy, rusty dumbbell for reps of this pressing. Start with the bar on the ground or a rack, and
forgotten gem of an exercise. Though he was mainly pick it up with an overhand grip. Lift it like a wide-grip up-
known for his massive barrel chest, Katz also had a pow- right row until the point where your upper arms are hori-
erful set of shoulders that were among the best of his era. zontal. Then, rotating at the elbows, flip the bar around
Long before the phrase unilateral training became widely so it’s roughly level with the top of your head. Press it
known, bodybuilders were focusing on one shoulder at a overhead. That’s one rep! Start with a light weight, and
time with this lift and building some mighty melon delts. chances are you won’t need to go too heavy to feel the
I find it best to stabilize the other arm by holding on burn.
to something about shoulder level, such as the uprights Arnold press. Everyone should use the Arnold press
of an incline bench. Don’t worry that you can’t press as from time to time, but people just forget. My theory is that
much that way. You’ll be working the shoulder harder, more guys don’t do it because it’s a bit of an ego buster.
and the results will prove it. If you can press 100-pound ’bells in the standard seated
Clean and press. Many of the best shoulders of press, you probably can’t handle more than 70s or 75s
the ’50s and ’60s belonged to Olympic lifters like Nor- when you add the rotation of the Arnold press. If you
bert Schemansky, Tommy Kono, Steve Stanko and Bill believe in quality over quantity, though, the Arnold press
March (the latter three were also champion bodybuilders). delivers a monstrous bang for the buck. You start with
It’s no coincidence that a pair of the best shoulders in your palms facing you, then rotate them as you press
bodybuilding today belongs to Silvio Samuel, a former upward so that you finish in the palms-facing-away posi-
record-setting weightlifter for his native Nigeria. The tion typical of standard presses. On the negative, you
snatch and clean and jerk gave his delts a very thick and rotate your palms back so they face your body again at
solid foundation. You don’t necessarily need to practice the bottom. That rotation is what makes the Arnold press
the Olympic so incredibly
lifts to reap effective. The
their benefits. contraction
Instead, try and pump you
the clean and feel in your
press. Begin deltoids are a
with the bar clear sign that
hanging in you’re hit-
front of you ting them in a
as if you were novel manner
going to do an that will defi-
upright row. nitely lead to
In one fast new gains.
Neveux \ Model: Marvin Montoya
motion, flip —Ron Harris

it up to your www.Ron
shoulders and Arnold press. HarrisMuscle
then press .com
it overhead.
You’ll definitely

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WEIGHTS AND MEASURES
Bodyweight B.S.
Phil Heath’s nutritionist, Hany Ram-
bod, recalls being asked roughly a thou-
sand times what Phil was going to weigh
for his much-anticipated 2007 debut
at the Arnold Classic. “I don’t care if he
doesn’t gain an ounce,” he’d reply. “My
main concern is that he improve a couple
areas of his physique that need to come
up and that his conditioning is as spot-
on as it was when he won his pro debut
at the Denver show in 2006.”
Heath did in fact make the improve-
ments and maintain his freaky cuts and
grainy hardness, and in doing so, he
managed to beat men who were any-
where from 20 to 60 pounds heavier.
I say it all the time, but I obviously still
need to keep repeating it—it’s not about
bodyweight.
I just received photos from an NPC
Superheavyweight who’d been promising
Comstock
Leo Ingram. to send the shots from his most recent
contest for months so I could evaluate
his potential. He’d told me he was 240
MASS MOVES
pounds in contest condition at 5’10”,
so I was expecting a pretty impressive
Praise for Lat Pulldowns physique. Not to
berate the poor
guy too much,
You’ve probably heard a million times that if an impressive back is your goal, but when I finally
you have to do chinups. I ought to know, because I’ve been saying it for years. Lat saw his photos,
pulldowns are nothing but an inferior substitute—the training equivalent of romanc- his was just
ing a blow-up doll instead of a real woman. But is that written in stone? Do we all about the ugliest
need to pay tribute to the chinup bar? One man who thinks otherwise is IFBB pro body I’d ever
seen in a pair of
Leo Ingram.
posing trunks,
Even in his early days of training, Leo never liked chins: “I found that chins lent with a big preg-
themselves too much to cheating and that feeling the lats working was almost nant belly, stick
impossible,” he says. “It’s harder to control the movement, and everybody tends legs and mis-
to jerk when getting tired. That’s an easy way to wreck your shoulder joints. Lat shapen muscles
Merv
pulldowns work much better for me. I can control the movement much better and all over. I could Phil Heath.
focus on squeezing the lats at the point of contraction. That’s almost impossible to compare it to
Frankenstein’s
do with chins because you have gravity pulling your bodyweight downward.”
monster in the sense that it appeared to
There’s another reason Ingram doesn’t chin these days, though most of us be an assortment of mismatched body-
wouldn’t have to concern ourselves with it—he weighs close to 300 pounds most parts, but I wouldn’t want to insult
of the year at just 5’9”. Few men that heavy can do chins with any semblance of Frankie.
decent form. And even if they could, the danger to their shoulder joints would be In contrast, I’d just looked at some
significant. photos online of a natural pro body-
builder named Rob Hope who weighed
Leo’s had great success with lat pulldowns. He starts each back workout with
only 170 pounds. Believe me when I say
four sets of eight to 12 reps, pyramiding up in weight and pulling to the front. Later that any of you would much rather look
in the session he does four more sets, using either a narrow grip or pulling behind like him than the 240-pound troll, as his
the neck. One tip he offers for getting the most out of lat pulldowns is to use a physique had incredible shape, wonder-
false, or thumbless, grip—thumbs on the same side of the bar as your four fingers. ful proportions and clear, deep muscle
“If you wrap your thumbs around the bar like most guys do, you’ll use too much separations that made him appear much
larger and more visually stunning than his
biceps,” he explains. “I know; I used to. A false grip lets you use the hands more
weight would have made you think.
like hooks, transferring more of the stress directly to the lats, where you want it.” So again I continue my mantra in
If chins are working well for you, by all means don’t let me cause you to drop hopes that it will catch on in our iron
them from your routine. If you’ve never quite felt they were doing the trick and brotherhood. It’s not about what you
have only been chinning out of guilt or a sense of duty to the venerable exercise, weigh, people. It’s all about how you
though, let this be your permission slip to head for the pulldown station. look, and the scale is no indication of
—Ron Harris that. Make it your goal to look better, not
just to weigh more.
www.RonHarrisMuscle.com
—Ron Harris

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But nine times out of 10 this stall is
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or triceps but in a group of muscles
known as the rotator cuff.
The rotator cuff muscles stabilize

the shoulder joint. During the bench
press and almost all other upper-
body movements these muscles
protect the shoulder joint and
prevent ball-and-socket slippage. If
these muscles are underdeveloped,
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MATURE MUSCLE
Diet for Big-Gain Hunters Paleolithic eating for muscle,

health and leanness
Q: How should I eat to muscle and athleticism, had lost

complement my workouts an average of seven to nine inches
so I gain the most muscle of height and 40 to 50 pounds of
and lose fat? muscle. Why? Bodies weren’t being
A: Eating for lean muscle exercised or fed wild meat and wild
growth (and fat loss) is a key ele- plants. The stage was set for a
ment in your quest for a healthy, human musculoskeletal meltdown,
aesthetic, muscular physique. and, sure enough, it happened.
In order to understand why one That brings us to the invention
Neveux \ Model: Joe Kozma

should follow the diet I recom- of the grist mill, which pulverized
mend, we must go back in time, grain for making flour in the early
for to know the history of human 18th century. Some nutritional an-
food consumption is to know the thropologists believe this to be the
very pillars of the way we should beginning of every biological marker
eat today. Here are some key of aging—from diabetes to heart
facts: disease. Cancer, although not a bio-
logical marker for aging, nonetheless was and is a killer related
• The human body stopped evolving approximately 40,000 to “new” food technologies and mental stressors.
years ago. That is to say that all of our organs—the pan- We’ve now progressed to what I call the Great Synthetic
creas, liver, kidneys, adrenal glands, hypothalamus, pituitary Food Experiment of the 20th and 21st centuries. Just think
and so on—stopped evolving at that point. That was long how difficult it is for your unevolved pancreas to deal with flour,
before the age of plant and animal domestication, which candy, sugar, maple syrup—if man has made it, there is a
began some 30,000 years later. consequence for eating it.
Think of this too: The meat that was once running wild and
• There were tribes of nomadic men, women and children that was hunted by the great Paleolithians was ready to eat
that often chased the food they would kill and eat. Those raw after the kill. Nothing is assimilated and conjoined with
hunter-gatherers had to fight extraordinary weather and the right enzymes into the cell more than raw meat or fish. We
enormous beasts for their protein. now eat marbleized meat, which is loaded with hormones and
antibiotics.
• Omnivorous—basically carnivorous—behavior occurred So the best things to eat for muscle mass are fresh fish, the
all over the world, with the exception of the equator, where leanest meats possible—containing no steroids—so-called
tribes ate plants; however, those who lived on the plains organic vegetables, fresh fruits, monounsaturated oils, fresh
and were primarily carnivores had the greatest amount of nuts and wild berries. That type of diet makes lean muscle,
muscle and skeletal size. Those who lived in the thick jungle and it makes sense based on human evolution. Before eating
around the equator were much smaller. something, you have to ask a question: Is it something that
the great hunter-gatherers would have eaten, or is it some-
• Paleolithic peoples had the greatest physicality and what thing that humans have altered with chemicals bearing names
we might call athletic ability. Those muscular, lean, powerful like yellow dye no. 5?
and athletic people had been developing their bodies for Also, most cereals are worthless because they’re refined.
thousands of years while team hunting for giant animals in Even smoothies aren’t great simply because they’re blended
the wild. They ate wild meat, wild roots and wild nuts, fruits into an unnatural consistency that may wreak havoc with the
and berries. At their peak of muscle size and strength the pancreas—despite the fact that all of their ingredients may be
average man was about 6’1”, weighing 220 pounds of lean raw, with micro- and macronutrients and good protein. Blend-
muscle. Women were also taller, leaner and more muscular ed means it’s altered from its original, natural state, which
than any other group to that point. makes it an aging-type food, contributing to insulin resistance.
What was eaten 40,000 years ago, the Paleolithic diet, cre-
• Hunter-gatherers of the Paleolithic era began to disappear ated the most massively muscular athletic bodies. We should
gradually about 12,000 years ago due to food processing. stay as close to that type of eating possible to be lean and
Bodies began declining thanks to plant and animal do- muscular. —Paul Burke
mestication. Humans had cleverly begun to realize that the Editor’s note: To contact Paul Burke, write to him at
1 percent of foliage on earth that was suitable for human pbptb@aol.com. Burke has a master’s
consumption could all be domesticated, replanted in neat degree in integrated studies from Cam-
rows and harvested. Animals were also crossbred and bridge College in Cambridge, Massachu-
domesticated for food. setts. He’s been a champion bodybuilder
and arm wrestler, and he’s considered
• Over some 9,000 years the human body began shrinking a leader in the field of over-40 fitness
at a rate of about .5 inches per millennium; muscle was de- training. You can purchase his book
clining at the rate of about five pounds per millennia—and Burke’s Law—a New Fitness Paradigm
bodyfat was increasing. Plant and animal domestication for the Mature Male, from Home Gym
made life easier, but men were shorter, fatter and less ath- Warehouse. Call (800) 447-0008, or visit
letic than during the hunter-gatherer era. www.Home-Gym.com. His “Burke’s
Law” training DVD is also now available.
By the 11th century Homo sapiens, once a marvel of pure

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X-FILES
Arnold’s X-Overload Chins

Was Arnold the used on dumbbell
first X-Repper? flyes. Arnold would
Probably not, but he pull the dumbbells
may have been the up from the bottom,
most famous to in- stretch position to
stinctively do partials midrep, then return
in the stretch and to full stretch. That
semistretch position kept tension on his
of certain exercises. pecs, and he could
Take chins, for ex- use heavy weights
ample. to hit the deep
It was written fibers in the belly of
that the Oak could the muscle.
do chins with 300 It was the same
Balik \ Model: Arnold Schwarzenegger

pounds strapped with chins. The
around his waist. extra weight hang-
In fact, however, ing from his waist
Arnold had a hard made it impossible
time with full-range for him to do full
chins. That’s not to reps, so he did bot-
take anything away tom-end partials, or
from him (he was, X Reps, and over-
is and always shall loaded the belly of
be the greatest), but everyone has weaknesses. I’m sure his his lats, stimulating incredible size gains.
long arms made chinning more difficult, but they also helped Arnold also saw value in the top of the chin, the peak
him pull 700 pounds in the deadlift. So you win some, you lose contraction. So after his heavy bottom-end set, he would
some—even if your name is Arnold. decrease the weight on his belt and get to the top of the chin
But Arnold being Arnold, he wasn’t going to just give up on by stepping on a bench or stool. He’d hold the contracted
chins. He saw their value and knew that pulldowns wouldn’t position for a moment, then descend to the midpoint before
cut it. What Arnold did—and what we should all do from time returning to the top, contraction point again. He’d continue the
to time—is analyze why something isn’t working and find a top-end partials to exhaustion, then hang from the chin bar to
way around it. stretch the scapula and his monstrously wide back.
He found that he got the best gains in the semistretch When it comes to chins, you can copy Arnold and do X-
position—the point near the bottom of the rep on chins. In his Rep partials exclusively at the bottom with very heavy weights,
words, the stretch at the bottom plus the first part of the stroke or you can do regular chins to failure and then add X-Rep
hit “the mass of the lat muscles.” So Arnold took the chinup bottom-end partials at full-range exhaustion. The latter is the
and split it into two separate movements. more traditional way of doing X Reps—but try overloading the
It’s been mentioned before in IRON MAN, but it bears re- stretch position with heavy weights and see how it works for
peating: Arnold employed his early version of partials (X Reps) you. Here’s a sample routine you may want to try:
on many movements and for bodyparts that were considered
his best. (Incidentally, he rarely did extended X-Rep-type sets General warmup and lat/chest/shoulder stretch
for his quads and hamstrings, and those two muscle groups Bottom X-Rep partial chins 2x8
were often criticized as being his weak points. Hmm. Of Top-end peak-contraction chins (hold
course, Arnold’s weak points beat most others’ strong points the top of each rep for a count to squeeze) 2 x 10
any day, but it makes you wonder if his quads and hams Superset
could’ve been even better with partials and stretch overload.) Cable rows 2 x 12
Now, it’s doubtful that he knew of the possible fiber-split- Dumbbell pullovers 2 x 12
ting, or hyperplasia, effect of stretch exercises (even today Hyperextensions 2 x 20
the theory is just coming into mainstream training), but he did Reverse hyperextensions 2 x 20
know his own body. Being the master trainer that he was, he Extreme lat stretches (grab upright
instinctively trained the ever-important stretch position as often with one arm, lean forward, drop
as possible. your hips and stretch) 60 seconds per side
What Arnold found worked best for size building was to use
a weight belt and hang plates or dumbbells from it. He’d then Train your traps on shoulder day.
do partial chins from the full stretch to roughly the midpoint of Give this two-in-one chin routine a try, and see if you don’t
the stroke. He didn’t use 300 pounds, but he did go heavy. add some slabs of beef on your back.
His version of X-Reps on chins was to do a full set of par- —William Litz
tial-pulse reps—X-only sets. The standard way is to add the
partials at the end of a regular set, as so many trainees are Editor’s note: For more on X Reps, visit X-Rep.com.
starting to do now. The X-only technique is something he also

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HARDGAINER
Shatter-proof Shoulders How to keep your

rotators healthy
The L-flye isn’t an exercise that builds lots of muscle, Do the exercise slowly—three seconds for the lifting
and it’s not an exercise that you commonly see. It is, phase, pause for a second at the top, three seconds for
however, an important exercise and should be included the lowering phase, pause for a second at the bottom, and
in every bodybuilder’s training program to help keep the then smoothly move into the next ascent.
shoulders healthy and strong. Never train the L-flye to failure, never raise your elbow,
A strength imbalance between the opposing external and never roll backward even a little.
and internal rotators is a major contributing factor to shoul- Variations. You can perform the L-flye while standing,
der problems. The external rotators tend to be weaker, using a cable or band that runs horizontally to the floor at
and the internal rotators, which include the powerful pecs about waist height. Stand sideways to the cable, right foot
and lats, tend to be stronger. The L-flye reduces the nearest the cable, your feet about hip width apart, a single
strength imbalance. cable handle in your left hand, left elbow near your left
To distinguish between the external and internal rotators side and bent at a right angle, and left forearm across your
of your humerus, imagine you’re shaking someone’s hand abdomen. Rest your right hand on your right hip or thigh.
with your right hand. Keep your right elbow bent at a right That’s the starting position. Slowly and smoothly move
angle and your elbow fixed at your side. Moving your right your left hand outward. Keep your left humerus vertical,
hand to the right is external rotation; moving it to the left is left elbow near your left side, and left forearm parallel with
internal rotation. the floor. Pause for a second at the point of fullest rotation,
The L-flye strengthens two commonly neglected articu- and smoothly and slowly return to the starting position.
lar shoulder muscles, meaning that they connect to the Pause for a second, then repeat.
shoulder joint: the infraspinatus and teres minor, both of Take special care with any variation of the cable or pul-
which rotate the humerus externally, or laterally, and also ley L-flye. The muscular tension is such that when your
adduct it. The other two articular muscles are the sub- muscles tire near the end of a set, it’s easy to lose the
scapularis, which rotates the humerus internally, or medi- groove of a rep and get injured. The dumbbell lying L-flye
ally; and the supraspinatus, which abducts the humerus can be controlled better and is safer.
only. The tendons of those four muscles fuse with tissues Furthermore, depending on the minimum resistance
of the shoulder joint at the rotator cuff. of the cable or pulley arrangement, you may first need to
The L-flye has a small weight potential. A male nov- build sufficient strength by using the lying L-flye, on which
ice may need a year or more to build up to using just 10 you can start with a tiny plate or other item. Incremental
pounds, and a female novice may need a year or more to resistance isn’t possible with the type of cables that come
build up to using just four or five pounds. in bands—to progress from one band to two, for example,
The use of small disks is critical to ensuring that pro- is a huge jump. On the other hand, you can apply incre-
gressive resistance is applied gradually. mental resistance to the lying L-flye and the pulley L-flye.
Performing the L-flye. Lie on your left side on a —Stuart McRobert
bench, and place your left hand on the floor for stability. www.Hardgainer.com
With a small plate or very light dumbbell in your right hand,
form a 90-degree angle at your elbow—the L shape. Put Editor’s note: Stuart McRob-
your right elbow on your right oblique muscles or hip, ert’s first byline in IRON MAN ap-
depending on your body structure. A folded towel placed peared in 1981. He’s the author
in the hollow between your hip and rib cage may help you of Build Muscle, Lose Fat, Look
to maintain the correct elbow position. Lower the weight Great, the new 638-page opus on
until your right forearm rests against your abs, then raise bodybuilding, available from Home
your right forearm as far as possible. Keep your right Gym Warehouse (800) 447-0008
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the descent, and exhale on the ascent. Finish the set, turn
around, and work your left side.

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MASS MOVES
Tune In, Turn It Down

If I’ve noticed one disturbing phenomenon more than
any others in my more than two decades in this game, it’s
the mysterious vanishing act that seems to befall a large
number of competitive bodybuilders. They don’t vanish
literally—but their muscle mass sure does as they diet
down.
I’ve seen some guys who were packing serious off-
season beef—thick mothers—who somehow managed
to lose a frightening amount of that by the time they got
onstage. Sometimes the transition from big and full to
sickly, flat and stringy didn’t happen until the last four
or five weeks before the contest. I’ve seen guys who a
month out were looking as if they were going to do some
major damage show up onstage like shadows of their
former selves.
I’ve seen one of those guys too many times, and I still
see that fool every time I look into a mirror. What went
wrong? What happened to the lean mass? In my case,
getting too fat in the off-season and trying to burn off 40
pounds of lard in 10 or 12 weeks was often to blame. really going on is overtraining.
For others the reason is overtraining. As a contest ap- At the same time they’ve greatly increased their cardio-
proaches, they drastically increase their training intensity, vascular training while drastically reducing overall calories
volume and frequency. It’s not uncommon to see athletes in general and carbohydrates in specific. We all know that
doing more different exercises and sets per bodypart—su- you don’t build muscle while you’re getting ripped. It’s just
persets, drop sets and forced reps. They may even be not possible; you’re taking in too few calories to support
weight training twice a day, ostensibly to devote more muscle growth.
focus and energy to each individual muscle group. What’s What you should really be aiming to do in a contest-
prep period is to maintain as much muscle mass as
possible while simultaneously burning off the maxi-
mum amount of bodyfat. To do that, you need to
take purposeful measures.
Champion bodybuilders like Jay Cutler, Bob
Cicherillo and Gary Strydom have all said that they
actually reduce their training volume as a contest
approaches. They keep the weights heavy and
don’t do a whole lot of reps—maybe 10 to 15 for
the upper body and 12 to 20 for the lower. Strydom
saves the supersets and giant sets for the off-sea-
son, simply doing heavy straight sets precontest.
Using significantly lighter weights in the precontest
phase is a very efficient way to force your muscles
to shrink. If thighs that can squat with 500 pounds
are trained with 300 pounds long enough, the odds
are good that the thighs will atrophy a bit. Obviously,
you can’t and shouldn’t lift 100 percent of what you
can handle at your off-season weight, but you still
need to lift heavy enough for it to be a real chal-
lenge.
That’s the best recipe for staying big and full that
I know of. So before you start spending a lot more
time on the weight floor as a contest approaches,
think twice. It’s not the time to burn your muscles
out. It is the time to downshift your training volume
to allow for better recovery during a period that’s
stressful for the body. Do that, and you have noth-
ing to lose—literally.
Jay Cutler. —Ron Harris
Comstock

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Charles Poliquin’s
Smart Training
dumbbell curl. Once you curl the dumbbells to the top,
raise your hips so that your thighs are parallel to the floor.
Balls-to-the-Wall Your upper body should then be on top of the ball. Lower
the dumbbells down and away from you. Lower your hips
and repeat until you hit your target number of
Training reps.
Swiss balls are good for certain core exercis-
es. There are people out there, however, mak-
ing outrageous claims—Swiss balls cure cancer
Q. What’s your take on and get the IRS off your back.
training with Swiss balls? Recent research has shown that Swiss ball
training for your core works only for six weeks
A: The problem with Swiss (which is what I’ve been saying since ’94). You’ll
balls is that people do things get more abdominal activation from the squat
with them that their bodies and deadlift than any Swiss ball exercise, no
aren’t designed to do. For matter how difficult. So if you’re an untrained
example, squatting on a Swiss person, you can do the Swiss ball, but after six
ball is completely moronic. It’s weeks you’ll top out on the gains you’ll get.
a party trick. Incidentally, about 70 percent of Swiss ball
One of the problems is that exercises are worthless. It’s just one of those
you have to squat bowlegged. things where people are taking an idea too far.
One guy in the industry was There’s some value to it, but it’s not a cure-all.
showing off by doing it at a seminar. He jumped off and Most personal trainers and strength coaches just don’t
blew out his ACL. What happens is that you put the liga- know how to get people strong. I remember talking with
ment in a bad stretch from squatting bowlegged. one trainer who uses a lot of stability gizmos. I asked him
Now, if you use the Swiss ball to modify the strength why he used all that shit, and he said, “I’m not good, so I
curve, as I’ve done with some arm-training movements, have to do these weird things so people will come to see
it’s fine. With Poliquin’s lean-away eccentric curls, you sit me.” I remember seeing him make a postmenopausal
with your back and triceps resting against the side of a woman do one-hand split jerks with a fat dumbbell. Now,
Swiss ball. Perform the concentric (lifting) range of a seated Adam Nelson is one of the best shot-putters in the world,
and I don’t make him do
that. The risks are way too
high.
The problem with
using rubber disks and
similar devices is that you
have to use loads that
are so insignificant that
none of the prime movers
really get activated. So if
a woman can overhead-
press a 25-pound dumb-
bell, she’ll only be able
to use an eight-pounder
while performing this
circus act on a stability
device. She just won’t be
overloading her muscles.
I call it entertainment
training, not strength
training. And any time I
see that horseshit, I want
to kick the personal train-
er in the head with a pair
of steel-toed construction
boots.
And the BOSU ball?
Neveux \ Model: Moe El Moussawi
Using barbells and dumbbells The BOSU ball is a Swiss

activates and overloads the prime ball for morons. When
you stand on it, you’re
movers much more than trying to always bowlegged. Why
do the same exercise on a Swiss do you want to get into a
ball or other unstable device. position that’s not good

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Whatever You Need—Wherever You Train™

Smart Training
inertia. What makes you
Good personal trainers
overcome inertia? Get-
strive to make their clients ting stronger. Entertain-
stronger. Those who rely on ment training gets you
gimmicks and games don’t better at the specific skill
produce results. that you’re practicing,
but it doesn’t make you
stronger, and it doesn’t
transfer to the field. It’s a way to make
money as a personal trainer, but it’s
not a way to make money as a strength
coach, because your athletes won’t get
any real results.
By the way, if you look at the studies
on the core, it’s actually the least train-
able part (after the hands) of all the
muscles in the human body. (The calf
is actually the most improvable.)
Q: Are meal-replacement
shakes really a healthful alterna-
tive to eating breakfast, lunch or
dinner?
A: They can be. It depends on their
Neveux \ Model: TK Frey and Ken Yasuda

content. Most of the meal-replace-
ment powders are downright terrible.
They’re often vitamin and mineral–for-
tified but improperly formulated and
sometimes neurotoxic due to elevated
manganese levels. And some have
unnecessarily high copper and iron
content. Because of the added vita-
mins and minerals, they often need to
be sweetened, which raises their glyce-
for your knees and ankles? mic index. Some of the sweeteners used in those powders
One of the dumbest things I see is the lying dumbbell are linked to all manner of negative impact on the nervous
press done on a Swiss ball using only one arm. The most system.
a 180-pound guy will be able to use is about 45 pounds. In order
Why? Because if you use more, you’re going to flip over. The for a meal-
same guy can use much more than 45 pounds on regular replacement
flat-bench dumbbell presses. So what’s the point? powder to get
“It activates the core.” Yeah, and to what degree? All the thumbs-
you’re doing is firing some stabilizers just to control your- up from me,
self so you don’t flip over, but you’re not overloading the it must be low
pressing muscles. It’s circus training, and it doesn’t do carb and con-
anything. tain omega-3
These devices do work well—in marketing terms. It’s like fats and
those speed ladders. Parents see them and get impressed, protein from
but no world-class sprinter has ever used a speed ladder. varied sources,
It’s never made anyone faster on the track or the field; it such as whey
only made them better at doing speed-ladder drills. Once and casein.
the speed ladder has become an Olympic event, I’ll train That dimin-
my athletes for it. ishes their
What we know from an industry standpoint is that all impact on
those centers that rely on gimmicks and games, especially blood sugar. If
the ones geared for teenagers, need to have 76 new clients you use one,
a month to stay afloat. Why? Because client turnover is very add a scoop
high. The kid goes there and does all this circus training, of nut butter
but he doesn’t get faster on the field, and he doesn’t get to it, which
stronger. He goes to camp and gets tested on the bench lowers the
A good meal replacement contains
and power clean and comes off like an 11-year-old stamp glycemic index protein from a number of sources—
collector and gets cut from the team. and so creates like whey and casein.
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Smart Training
Split Option C
Day 1: Hamstrings, calves
Day 2: Back, shoulders
Day 3: Off
Day 4: Quads, calves
Day 5: Chest, arms
Day 6: Off
Split Option D
Day 1: Back, calves
Day 2: Chest
Day 3: Hamstrings, abs
Day 4: Shoulders, arms
Day 5: Quadriceps, calves
Day 6: Off
Day 7: Off
Q: I can’t seem to add

any more size to my bi-
ceps. Any suggestions?
A: When bodybuild-
ers complain that they
can’t add mass or strength
to their elbow flexors, I
often suggest that they do
some direct grip and fore-
Strengthening your forearms and grip will help you use heavier weights in arm work. A few forearm
your curling exercises, which will result in bigger arms. muscles, such as the flexor
carpi radialis, contribute to
elbow flexion. Consequent-
blood sugar curve. ly, if you build them up, it’ll lead to enhanced biceps and
brachialis development. Elite bodybuilders of the ’60s, like
Q: I was hoping you could tell me what would be
Chuck Sipes and Larry Scott—known for handling hercu-
better for muscle growth. In the past I’ve worked
lean poundages in curling exercises—were proponents of
each muscle group twice a week: Monday and
that training principle.
Thursday, chest, triceps; Tuesday and Friday, back
There’s another benefit to working on your forearm and
and biceps; Wednesday and Saturday, shoulders and
grip strength. If you perform regular grip work, it’ll permit
legs. I was wondering if I’d get the same effect work-
you to use greater loads in key back exercises, such as pull-
ing each muscle group once a week. What if I were
ups and various rowing movements. As you know, using
to work chest and tri’s on Monday, back and biceps
heavier weights means a greater overload on the muscular
on Wednesday, shoulders and legs on Friday? Maybe
structure, and a greater overload on the muscular structure
you could suggest some kind of workout that would
means greater hypertrophy.
give me better results.
A: That is way too much volume and frequency. Your Editor’s note: Charles Poliquin is recognized as one of
best bet is to use one of the following splits. The one you the world’s most successful
select will be influenced by factors such as recovery ability, strength coaches, having
strong and weak points, schedule and gym hours: coached Olympic medalists
in 12 different sports, in-
Split Option A cluding the U.S. women’s
Day 1: Chest, back track-and-field team for the
Day 2: Legs, abs 2000 Olympics. He’s spent
Day 3: Off years researching European
Day 4: Shoulder, arms journals (he’s fluent in Eng-
Day 5: Off lish, French and German)
and speaking with other
Split Option B coaches and scientists in
Day 1: Back, triceps his quest to optimize train-
Day 2: Quads, hamstrings, abs ing methods. For more on
Day 3: Off his books, seminars and
Bradford
Day 4: Chest, biceps methods, visit www

Day 5: Shoulders, calves .CharlesPoliquin.net. Also,
Day 6: Off see his ad on page 237. IM Charles Poliquin
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Train ™ \ JULY 2006 181
GOOD FAT
Does Fish Oil Help Burn Bodyfat?

More than 40 years ago famed is to convert protein or carbs. So was acids, meaning that the body can-
bodybuilding trainer Vince Gironda, Vince wrong about fat? not synthesize it and must get it from
whose trainees included many of the No. Science has confirmed that food. Enzymes convert linoleic acid
top bodybuilders of the ’60s and ’70s, Vince was prescient. He also advo- into arachidonic acid, which is trouble
stated that to lose bodyfat, you needed cated a low-carbohydrate diet, and we because that’s the major substrate
to eat fat. Dietary fat has nine calories now know that restricting carbs turns for eicosanoids, substances that are
per gram, 2 1/4 times as many calories the body from a sugar-burning machine potent inflammatories. Out-of-control
as protein and carbohydrate (four calo- to a fat-burning machine, the result inflammation is now recognized as the
ries per gram each), so fat is the dens- being that you not only tap into body- underlying cause of most degenerative
est form of energy. In addition, studies fat stores but also oxidize, or burn, fat disease, such as cardiovascular disease
show that it’s far easier for the body to more rapidly. and cancer. Clearly, taking large doses
convert dietary fat into bodyfat than it Vince had observed that polyun- of omega-6 fats to speed bodyfat loss
saturated is a nonstarter, unless you’re interested
fat seemed in a slow, painful death.
linked to a Omega-3 fats, the other essential
For fish oil to greater use fatty acids, are present in fish oil and
have an effect of bodyfat as are quite another matter. They suppress
on fat burning, fuel for exer- inflammation and offer many other
you have to cise. Recent health benefits. The question is, Do they
use it regularly. studies help you lose bodyfat? Animal studies
have con- show that taking in a lot of omega-3 fat
firmed that blunts bodyfat synthesis, even when
and have you eat a lot of saturated fat, which is
found that ordinarily associated with insulin resis-
polyunsat- tance and bodyfat gain.
urated fat Another type of fat, conjugated
can turn linoleic acid, encourages fat loss in
off fat-syn- rodents and other animals, but the ef-
thesizing fect in humans isn’t as clear. Among the
genes in various isomers of CLA, only one kind
the body, can induce fat loss.
though some In terms of their influence on fat loss,
forms are omega-3 fats are nearly as controver-
better at it sial as CLA. A recent study provided a
than others. generous dose of fish oil supplements
Omega-6 to eight healthy young men, average
fats, found age 24, whose average bodyfat level
in various was 19 percent and who were engaged
vegetable in exercise.1 Some of them took 7.2
oils, qualify as grams a day of a fish oil supplement
polyunsatu- while others took nothing for 14 days.
rated fats. They exercised for 30 minutes on a sta-
Linoleic acid, tionary cycle at a low level of intensity to
for example, maximize the use of fat as fuel.
is one of two The men took six capsules of a fish
essential fatty oil supplement, two with each of three

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Nutrition With a Get-Big Mission
meals. They ate a meal consisting of four grams daily, but took that dose for necrosis
80 percent carbs, 8 percent fat and 24 to 28 days. factor-A, an
12 percent protein 2 1/2 hours before As with the other study, taking a inflamma-
the workout. Since eating that much large dose of fish oil before exercise tory. Leptin,
carbohydrate before exercise is known didn’t affect fat oxidation in the short still another
to block the use of fat as a fuel source, term. When used for a longer period, substance
four of the men in the supplement however, the fish oil significantly in- released
group didn’t eat anything but did take creased the use of fat during exercise. by fat cells,
the supplement. There were no differ- Conclusion: You get better fat became
ences in fat burning in those who got loss when you take fish oil sup- normal-
the fish oil and those who didn’t. plements long term. ized in the
Another study found the same result: Fish oil aids fat burning because it EPA rats, a
no acute effect of fish oil intake on fat helps suppress bodyfat synthesis and metabolic
oxidation during exercise. That study, amplifies fat oxidation in both the liver scenario
however, came to a different conclu- and muscle. It also lowers malonyl co- friendly to
sion.2 Seven young men (aged 21 to enzyme-A, a substance produced from bodyfat
27), all of whom were actively engaged carbohydrates that blunts fat burning loss.
in both weight training and endurance during exercise. Fish oils stimulate the While some have suggested taking
exercise, were divided into the following activity of a gene activator called per- 15 grams or more a day of fish oil for fat
groups: oxisomal proliferator-activated receptor- loss, the study suggested a daily
alpha, or PPAR-A, which ignites genes dose of four grams. Flaxseed oil,
1) No meal involved in thermogenesis, fatty acid which is often listed as a good source
transport and fat oxidation. of omega-3s, contains alpha linoleic
2) Exercise four hours following a A recent study examined the fat-oxi- acid, a precursor of DHA and EPA, the
high-fat meal dizing effects of EPA, one of two major active omega-3 fats. Unfortunately,
omega-3 fatty acids.3 Rats were given the human body converts only up to
3) Exercise four hours after a high-fat a high-fat diet that paralleled the kinds 5 percent of ALA into EPA and DHA,
meal in which some of the fat was of food eaten by obese humans. One making fish oil a far more reliable source
replaced by a caloric equivalent of group of rats also got supplemental of those valuable nutrients.
fish oil EPA and gained —Jerry Brainum
About four grams of fish oil a day significantly less
The subjects can give you a leg up on fat burning. bodyfat than the
jogged at low unsupplemented References
intensity for rats. The rats on
60 minutes. In EPA experienced 1 Bortolotti, M., et al. (2007). Fish oil
the first phase an increase in supplementation does not alter energy
of the study PPAR-A activity efficiency in healthy males. Clin Nutr.
they received and in apopto- 26(2):225-30.
a massive, or sis, or the self- 2 Huffman, D.M., et al. (2004).
“acute,” dose of destruction of Chronic supplementation with fish oil
fish oil—16 to fat cells. They increases fat oxidation during exercise
22 grams—with also had higher in young men. J Exerc Physiol Online.
a high-fat meal levels of adipo- 7:48-56.
just prior to nectin, an anti- 3 Matute-Perez P. (2007). Eicosapen-
exercise. In the inflammatory taenoic acid actions on adiposity and
second part of substance that insulin resistance in control and high-fat
the study they favors fat oxida- fed rats: role of apoptosis, adiponectin
got far less fish tion, as well as and tumor necrosis factor-A. Brit J Nutr.
oil, averaging decreased tumor 97:389-98.
www.ironmanmagazine.com \ AUGUST 2007 53

LIFT BIG TO GET BIG
Build Incredible Pressing Power and Bulletproof Shoulders
Unfortunately, shoulder injury

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NUTRITION NOTES
Food Facts
That can affect your
workouts, weight and wellness
Cinnamon
may help lower
cholesterol and
triglycerides. In
one study sub-
jects experienced
a 13 percent de-
crease in cholesterol and a 23 percent
decrease in triglyceride levels after
40 days of taking one to six grams of
cinnamon a day.
Cherries are packed with anti-
oxidants. According to the American
Journal of Clini-
cal Nutrition, a
90-calorie cup
of cherries has
more anti-
Frequent carb depletion and oxidants than
replenishment can pump you up. three ounces
of almonds.
Plus, they may
WARRIOR NUTRITION AND EXERCISE help prevent
the risk of inflammatory diseases such
Glycogen Stretching To boost metabolism, build
muscle and lose bodyfat as arthritis, heart disease and some
cancers.
Hemp contains protein. It’s one
Glycogen is the carbohydrate energy reserve in the muscles and liver. In of the few plants that have all nine
sedentary people glycogen supplies only a few hundred calories. After those essential amino acids and is a good
calories are burned, they may experience some unpleasant symptoms, such source of omega-3 fatty acids, a good
as dizziness, nervousness or exhaustion. Conversely, a trained person will be fat. Look for hemp-based food prod-
ucts and hemp seeds—but eat them,
able to burn twice as many glycogen-available calories without side effects. don’t smoke them.
Maintaining a proper diet and exercise routine can increase glycogen reserves Oatmeal is in-
and endurance. cluded in the break-
Let’s say that you work out like a warrior on an empty stomach and then fast of many dieting
overeat. After a few months you may increase the glycogen reserves in your bodybuilders. It’s a
muscles by simply depleting and then overcompensating carbs on a daily fine source of low-
glycemic carbs,
basis. Your body gradually adapts by increasing its own glycogen reserves.
plus it keeps you
Glycogen holds water in the muscle tissue. That’s what gives your muscles feeling full longer. A
a pumped look. When people are depleted of glycogen, they may look as if recent study found
they’ve shrunk. They haven’t lost muscle, however; they’ve lost glycogen. that the fiber in
Replenishing empty glycogen reserves by overeating will give the muscle back rolled oats reduces
its pumped look. The more you deplete and pump, the more the adaptation appetite with few
process will lead to glycogen stretching. —Ori Hofmekler calories.
Onions can protect you from
cancer. In a study reported in the
Editor’s note: Ori Hofmekler is the author of the American Journal of Clinical Nutrition,
books The Warrior Diet and Maximum Muscle & Minimum researchers found that people who
Fat, which is published by Dragon Door Publications ate at least two per week had almost
(www.dragondoor.com). For more information or for a 40 percent lower colorectal cancer
a consultation, contact him at ori@warriordiet.com, risk and a 56 percent reduced risk of
www.warriordiet.com or by phone at (866) WAR-DIET. throat cancer. The study didn’t com-
ment on lack of close friends.
—Becky Holman
www.X-tremeLean.com

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BEEF IT
Muscle: Vegetarians vs. Meat Eaters

Twenty-nine men between the ages of 51 and 69 partici-
pated in a diet study. Nineteen were put in a group that ate
meat and 10 in a vegetarian group. The protein content was
the same for both diets, 15 percent, with both groups follow-
ing the same resistance-training program.
Even so, the group eating meat showed greater gains in
fat-free mass and skeletal muscle than did those on the veg-
etarian diet. The only explanation researchers could find was
that testosterone levels had tended to be lower in the group
getting a vegetarian diet in other studies—even when protein
was higher.
A vegetarian diet may be helpful for older men’s heart
health due to its effect on blood fats. On the other hand,
building more muscle in older men may increase the protec-
tive HDL
cholesterol
and help
reverse
Neveux \ Model: Pax Beale

sarcopenia,
or age-
related
muscle
degenera-
tion.
A solu-
tion may
be for older very lean meats while increasing their intake of fruits, vegeta-
men to eat bles, grains and lowfat dairy products. —Daniel Curtis, R.D.
FAT BURN VITAMINS
Fat-to-Muscle Hustle C Your Abs

L-carnitine is getting high A study out of Arizona
marks as a potent fat-to-mus- State University found a
cle supplement, as it helps correlation between low
move fat into the mitochondria vitamin C and low fat
of cells for energy production. burning during low-inten-
A recent study showed that sity exercise. Subjects
having higher levels of muscle who
carnitine helps preserve gly- were
cogen and forces the body lack-
to burn more fat for energy. ing
Another study found that it in vitamin C burned 25 percent
increases anabolic receptors less fat than those who had normal
in muscle tissue, an effect that vitamin C levels. Giving vitamin C to
would make anabolic steroids those who were deficient upgraded
more powerful muscle build- their fat-burning activity. Perhaps
ers. Two to three grams of a 500-milligram dose of vitamin C
L-carnitine, spaced throughout before cardio is good fat-burning
the day, can help you get big- insurance.
ger and leaner. —Becky Holman
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ANABOLIC DRIVE
Combo to Grow
Looking for a combination of proteins and amino acids
that’ll increase muscle mass all the way down to the molecular
level? Look no further. Scientists from Baylor University and
the University of Oklahoma studied the effects of 10 weeks
of weight training and the intake of supplemental protein and
amino acids on muscle performance and muscle physiology.
Nineteen men were randomly assigned to supplement groups
containing either 40 grams of a protein-and-amino cocktail or
40 grams of a dextrose placebo. Here’s the supplement cock-
tail breakdown:
Whey protein concentrate 14 grams
Whey protein isolate 6 grams
Neveux \ Model: Randy Vogelzang

Milk protein isolate 4 grams
Calcium caseinate 4 grams
Free amino acids 12 grams
Arginine 0.22 grams Histidine 0.22 grams
Isoleucine 0.14 grams Leucine 6.0 grams
Lysine 0.44 grams Methionine 0.44 grams
Tyrosine 2.0 grams Valine 0.22 grams
Aspartate 0.12 grams Glutamine 2.0 grams
Phenylalanine 0.20 grams
For all the academic nitwits out there who still subscribe to
The dose was split so subjects got 20 grams one hour the delusional notion that it doesn’t matter when you eat your
before and 20 grams after exercise. On nonexercise days they calories, read this study. Even though both groups got roughly
got their supplement in the morning upon waking. For exercise the same number of calories at other meals—and more
they did three sets of six to eight reps at 85 to 90 percent of specifically, protein grams per day (approximately 2.2 to 2.3
one-repetition maximum. grams of protein per kilogram of bodyweight)—the group that
Results: The protein-and-amino cocktail added six pounds supplemented before and after training with a specific cocktail
of bodyweight—6.4 pounds of lean body mass with a loss of amino acids and protein did remarkably better.
of about two pounds of fat. But just as impressive was the I distinctly remember being told by one of my exercise
fact that the subjects getting it gained strength in the bench physiology professors that “it doesn’t matter when you eat this
press and leg press. The scientists discovered that the actual stuff since nearly all your recovery occurs when you sleep.” If
muscle protein gained was clearly much greater in the protein- that were true, both groups should have adapted similarly.
and-amino group. In fact, the difference was an astounding So what’s the scientific rationale for these differences? It’s
137 percent. not—or not only—due to serum insulin, since the placebo
group, getting more carbohydrate, had a more pronounced
ANTICATABOLISM insulin rise. The protein-and-amino supplement had a greater
effect on serum IGF-1 and muscle IGF-1 mRNA. Because
the participants’ intake of macronutrients did not change and
Tea Time all participants trained with the same exercises and relative
intensity, the consistent elevation in pre- and postexercise
serum insulin and IGF-1 ultimately translated into the greater
Tea has lots of increases seen in thigh mass, fat-free mass, total-body mass
health benefits, and and muscle strength. Furthermore, the addition of free amino
acids, particularly the six grams of leucine, gave an extra kick
not just the green to muscle protein synthesis. Bottom line: Drinking sugar-only
variety. In a recent concoctions like Gatorade ain’t gonna cut it. You need protein.
study, conducted Protein. Leucine. Aminos. —Jose Antonio, Ph.D.
at the University Editor’s note: You can listen to Dr. Jose Antonio and
College London, Carla Sanchez on their radio show Performance Nutrition,
subjects who drank Web and podcast at www.performancenutritionshow.com. Dr.
black tea had lower Antonio is the CEO of the International Society of Sports Nutri-
tion—www.TheISSN.org. His other Web sites include
levels of cortisol, the muscle-eating stress www.SupplementCoach.com, www.Javafit.com, www
hormone, than those who drank a placebo .PerformanceNutritionShow.com, and www.JoseAntonioPhD
with the same quantity of caffeine. .com.
—Becky Holman Willoughby, D.S., et al. (2006). Effects of resistance train-
www.X-tremeLean.com ing and protein plus amino acid supplementation on muscle
anabolism, mass and strength. Amino Acids DOI. In press.

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LOW CARB
Fewer Carbs, Less Need for Sleep?

Sleep is an integral part of the recovery process,
and if you don’t get enough, you simply won’t
grow. We all know that. But how much sleep do
we really need? And is it possible that a simple
dietary factor could be making us think we need a
lot more sleep than we actually do?
I started considering that in depth after speak-
ing recently with ’07 IRON MAN Pro champion
Toney Freeman. Just prior to his incredible spring
’07 season, Toney began working with Dave Pa-
lumbo on his diet and adopted the extremely low-
carb diet that Dave espouses. Expecting to feel
exhausted and cranky without carbs, Toney was
shocked to find that he actually had more energy.
“When I was eating an average of 700 to 800
grams of carbs a day,” he explains, “every after-
noon I’d totally crash and need a long nap. My
energy levels were always shooting up and diving
H E A R T H E A LT H
Not just for

Cranberries Thanksgiving
Neveux
According
to the Novem- down. Now that I’ve replaced those carbs with the
ber ’05 issue healthful fats in foods like raw nuts, olive oil and wild
of Preven- salmon, my energy levels are nice and steady all day
tion, cranber- and night.”
ries promote Personally, I’ve noticed that when I’m dieting for
healthy blood
a contest, I seem to require significantly less sleep.
flow because
Many other bodybuilders have observed the same
they’re loaded
with antioxi- phenomenon and have speculated that it had some-
dants, such as thing to do with the metabolism running at a higher
polyphenols. rate. Now I’m wondering if the actual reason could
Researchers at be that in the final stages of a contest diet, most
the University competitors are taking in far fewer carbohydrates
of Wisconsin-Madison bred pigs to develop than usual.
constricted arteries, then fed the animals cran- Normally, I’m not a big fan of low-carb diets for
berries for six months. Result: The pigs’ arter- bodybuilders at all. But I have definitely experienced
ies returned to their normal healthy state. the fluctuating energy levels related to blood sugar
You can munch raw cranberries (they’re tart) surges and crashes that carbohydrate-rich meals
the way you munch grapes. Or use dried cran-
can cause. If you’re tired of that happening to you,
berries as you would raisins—over hot and cold
or if you just can’t deal with the afternoon knockout
cereals, in salads or mixed with unsalted dry-
roasted nuts for a trail-mix snack. anymore, perhaps a low-carb diet is worth a try.
—Daniel Curtis, R.D. —Ron Harris

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your success or failure! That
time period is known as the
“anabolic window” of growth.
The biggest mistake many

bodybuilders make is eating
a meal of chicken breasts,
baked potato or rice and
vegetables after a workout. This
is an approach doomed to fail
because by the time this meal
digests, the anabolic window
has slammed shut.
The best way to produce this

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GRIND OUT THE GROWTH REPS™
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Red Dragon is a new beta-alanine

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Muscle biopsies show that the largest
bodybuilders have significantly more
carnosine in their fast-twitch muscle
fibers than sedentary individuals for good
reason: Carnosine buffers the burn to give
muscles more “grow power” on every set.
The bigger and stronger a muscle gets,
the more carnosine it needs to perform
at higher intensity levels. You must keep
your muscles loaded with carnosine to
grow larger and stronger. It all boils down
to intensity and the ability to buffer waste
products—hydrogen ions and lactic
acid—so the muscle doesn’t shut down
before growth activation.
Straight carnosine supplements degrade

too rapidly to reach the muscles; however,
more than 20 new studies document that
beta-alanine is converted to carnosine
very efficiently. All it takes is 1 1/2 grams
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Muscle-Training Program 94
From the IRON MAN Training & Research Center
by Steve Holman and Jonathan Lawson • Photography by Michael Neveux
e continually change our athletic body type more suited to used heavier weights that limited
W workouts. If you’ve been

reading this series for a while,
you’ve seen our program rotate
bodybuilding. He also has some
hardgainer tendencies, however—
but, then again, he has a harder
their reps to around eight, they got
zero results. Hardgainers, read that
again.
from relatively simple bodypart time losing bodyfat than Steve. The subjects who were more
workouts to more complex rou- It’s an odd pairing of two differ- anaerobic, having something called
tines—with supersets, drop sets, X ent body types training together. an ACE-DD variant, showed similar
Reps, tri-sets and so on—and then That makes it extremely difficult to gains from both types of loads. They
back again. Why don’t we just stick devise programs that work for both also made greater strength gains
with something relatively simple of us at the same time. For example, than the endurance-oriented group.
and shut up already? Steve has known for a long time that Still, the anaerobic DD group made
The biggest reason is that muscles lower-rep sets don’t do much for the most gains from the heavier
grow with change. The human body his muscle size. Jonathan can make training, which implies that they re-
is superb at adaptation, so when pretty good gains with that type of spond best to that kind of lower-rep
you hammer a muscle a few times training, but he also responds to weight work [Colakoglu, M., et al.
over a few weeks with the same higher reps. A recent study veri- Eur J App Physiol. 95(1):20-26; 2005].
workout, it starts coasting—and fied what we’ve discovered over the As we said, we’ve noticed that
stops growing. years with regard to our different very thing in our own training, as
Model: Jonthan Lawson and Steve Holman
Another big reason we change requirements for growth. Steve’s muscles are more endurance
things often is that we have differ- Researchers took about 100 ran- oriented (ACE-2) and Jonathan’s
ent body types. Steve is an ecto- domly selected subjects and trained are more anaerobic (ACE-DD). And
morph, a classic skinny hardgainer them using various set-and-rep therein lies the reason our training
type who probably should have protocols. Those with a so-called can get somewhat complicated: If
picked marathon running instead ACE-2 variant, or endurance, gene we do too much extended-tension
of bodybuilding back in his high (skinny folks, like Steve) responded work, Jonathan stagnates; if we do
school days. Jonathan, on the other best to training with 12 to 15 reps— too much heavy straight-set work,
hand, is more mesomorphic, the extended tension times. When they Steve’s muscle gains stall or regress.

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Train, Eat, Grow / Program 94
Power
Train every exercise with straight
sets—no supersets, tri-sets or
drop sets—and reps stay in the
four-to-six zone. We recom-
mend slightly higher reps on
endurance-oriented muscles like
calves, abs and forearms.
Rep Range
For the first exercise you pick
a weight that allows you to get
seven to nine reps. For the second
exercise you do 10 to 12 reps. On
the third you move the range up
Model: Skip La Cour

to the high-end of fast-twitch
recruitment—13 to 15 reps.
Shock
On the two-set/drop sequence
we now move from a free- Here you put your muscles
weight exercise to a machine through the meat grinder with
exercise for the drop set. supersets, drop sets and so on.
Reps for most muscles stay in the
eight-to-10 range, but extended-
set techniques are a must.
After using those standard P/

RR/S protocols during the fall and
winter, we decided to bastardize
them and include some work that’s
best suited to our individual body
types. For example, we started doing
a lighter back-off set of 10 to 15
reps for the big exercises in Power
workouts. That gave Steve some
extended-tension time on the im-
portant compound moves—but he
was still doing the majority of sets in
the four-to-six range.
Also, remember that Jonathan has
some hardgainer tendencies, so he’s
not a total low-rep guy. It’s good for
him to do some low-rep sets, but
he also needs some longer tension
times. He benefitted from the back-
off set, but we’ve recently retooled
our Power workouts to better suit
our individual needs.
Everyone needs to do both types of protocols, for the most part. (Re-
training to max out muscle mass, member ACE-DDs respond to both
but the right amount of each can be types of loads.) Steve was the prob- New Power
different depending on your genet- lem, mostly during the Power phase
ics. because it’s all low-rep work. Those Using a back-off set was okay, but
We thought that Eric Broser’s workouts did nothing for him (ACE- after rereading one of our e-books,
Power/Rep Range/Shock would 2s get very little from low-rep work). specifically the discussion of muscle
cover all the mass-building bases for Before we go any further, here’s a fibers in Chapter 11 of 3D Muscle
both of us—and it did to a degree. review of standard P/RR/S: Building, we ran across the two-set/
Jonathan responded well to all three drop method that we prescribe for

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those who don’t have much time to in the four-to-six range, as does the
train. It’s efficiency oriented in that Work Set 2 second, but the drop on work set 2
it encompasses all of the different remains in the six-to-eight range,
growth stimulators, to varying de- After a 2 1/2-minute rest take the which gives Steve the extended-ten-
grees. Here’s how it works: same weight and rep out with sion time his muscles need—four to
it, getting seven or eight reps. At six reps followed immediately by six
Work Set 1 exhaustion reduce the weight to eight reps, plus X Reps for even
enough that you can immediately more tension time.
Do a set with a weight that gets rep out and get six to eight more That two-set/drop method is so
you to exhaustion at around rep reps—and tack on X Reps to the efficient and effective that we’re now
nine; then add as many X-Rep second phase of the drop set. using it on the first exercise for every
partials as you can at the semis- bodypart no matter which protocol
tretch point—for example, near Obviously, during Power work- we’re in. The sequence remains
the bottom of an incline press. outs the first work set has got to be exactly the same—the rep range for
IRON MAN Training & Research Center Muscle-Training Program 94

Workout 1 (Power): Chest, Lats, Triceps, Abs Workout 2 (Power): Delts, Midback, Biceps, Forearms
Incline dumbbell presses (drop; X Reps) 2 x 7, 6(7) Seated laterals/upright rows
High cable flyes (drop; X Reps) 1 x 4-6(7) (drop; X Reps) 2 x 4-6, 4-6(7)
Wide-grip dips (drop; X Reps) 2 x 4-6, 4-6(7) Laterals raises (drop; X Reps) 1 x 4-6(7)
Middle cable flyes (drop; X Reps) 1 x 4-6(7) Forward-lean laterals (X Reps) 1 x 8-10
Chins or pulldowns (drop; X Reps) 2 x 4-6, 4-6(7) Seated dumbbell presses (drop; X Reps) 2 x 4-6, 4-6(7)
Superset Bent-over laterals (drop; X Reps) 1 x 4-6(7)
Machine pullovers (X Reps) 1 x 4-6 One-arm cable laterals (drop; X Reps) 1 x 6(8)
Rope rows (X Reps) 1 x 7-9 Bent-over rows (drop; X Reps) 2 x 4-6, 4-6(7)
Superset Bent-arm bent-over laterals (drop; X Reps) 1 x 4-6(7)
Undergrip pulldowns (X Reps) 1 x 8-10 Behind-the-neck pulldowns (X Reps) 1 x 7-9
Dumbbell pullovers (X Reps) 1 x 7-9 Dumbbell shrugs (X Reps) 1 x 7-9(7)
Decline extensions (drop; X Reps) 2 x 4-6, 4-6(7) Preacher curls 1 x 4-6
Superset Cable curls (drop; X Reps) 1 x 4-6(7)
Reverse-grip pushdowns (X Reps) 2 x 5-7 Concentration curls (drop; X Reps) 1 x 4-6(7)
Kickbacks or bench dips (X Reps) 2 x 8-12 One-arm spider curls (X Reps) 1 x 7-9
Cable pushouts (X Reps) 2 x 7-9 Incline curls (X Reps) 1 x 7-9
Incline kneeups (drop; X Reps) 2 x 12-15, 12(7) Incline hammer curls (drop; X Reps) 1 x 4-6(7)
Tri-set Superset
Ab Bench crunches (X Reps) 1 x 6-8 Dumbbell reverse wrist curls (X Reps) 1 x 7-9
Twisting crunches (X Reps) 1 x 10-15 Forearm Bar reverse wrist curls (X Reps) 1 x 9-12
End-of-bench kneeups (X Reps) 1 x 7-9 Superset (20-second rest)
Dumbbell wrist curls (drop; X Reps) 1 x 7-9
Legs (Power): Quads, Calves, Hamstrings Behind-the-back wrist curls (X Reps) 1 x 9-12
Rockers 1 x 20-30
Leg extensions (drop; X Reps) 1 x 9-12(7)
Leg extensions (X Reps) 1 x 8-12
Squats 3 x 10, 10, 8(6) Add to Friday Workout (Power): Soleus
Leg presses (nonlock; X Reps) 1 x 5-7 Knee-extension leg press calf raises
Leg extensions (X Reps) 1 x 7-9 (drop; X Reps) 2 x 15, 12(7)
Sissy squats (X Reps) 1 x 7-9 Seated calf raises (X Reps) 2 x 10-12, 15-20
Feet-forward Smith-machine front squats 1 x 8-12
Leg curls (drop; X Reps) 1 x 4-6(7)
Leg curls (X Reps) 1 x 8-10 Note: The leg workout is always performed on Tues-
Superset day; that is, legs are worked only once a week every
Stiff-legged deadlifts 1 x 7-9 week—with seven full days of recovery. Workouts 1
Hyperextensions (X Reps) 1 x 7-9 and 2 alternate on Monday, Wednesday and Friday, so
Stiff-legged deadlifts (X Reps) 1 x 7-9 upper-body muscles get four to five days of recovery.
Knee-extension leg press calf
raises (drop; X Reps) 2 x 15, 12(7)
Superset
Standing calf raises (X Reps) 2 x 15-20 Note: Where X-Reps are designated, usually only one
Hack-machine calf raises (X Reps) 2 x 10-15 set or phase of a drop set is performed with X Reps or an
X-Rep hybrid technique from the e-book Beyond X-Rep
Machine donkey calf raises (drop; X Reps) 1 x 10(7) Muscle Building. See the X-Blog at www.X-Rep.com for
Low-back machine (X Reps) 1 x 8-10 more workout details.

the two sets is what changes from tended tension

protocol to protocol—but the drop on all sets, with
is always in the six-to-eight range. reps performed
Here’s how the sets and reps look for in nonlock style
each protocol: for continous
tension and two
Power 2 x 4-6, 4-6(6-8) sets done back to
back—the drop
Rep Range 2 x 7-9, 7-9(6-8) set—for extend-
Model: Hubert Morandell

ed time under
Shock 2 x 8-10, 8-10(6-8) tension.
The two-set/drop technique— We use that

one straight set followed by a drop method to kick
set—attacks all of the different off every body- A machine exercise is an ideal follow-up
growth factors to some degree: part routine; to a free-weight move. With machines
however, we’ve there are no balance restrictions.
Max force on the straight set and found a twist
the first phase of the drop set that has made it
even more effec-
Semistretch-point overload tive—we often use
on the X-Rep partials at the end a machine for the
of the first set and on the second second phase of
phase of the drop set the drop on some
exercises. Why? So
Continuous tension and ex- stabilizer and/or
Model: Steven Segers

secondary- dumbbell inclines, we immediately
mover muscles move to the Smith machine for the
don’t derail drop and continue repping out for
target-muscle six to eight.
stimulation. With a machine we can totally
On incline focus on pushing and frying the
dumbbell target muscles, in this case the
presses, for upper pecs, without worrying about
example, keep- balancing the dumbbells. And the
ing the dumb- end-of-set X Reps are superstrict
Some machines, like the pulldown bells in the and severe.
(below) allow you to attack the target right groove to An even better example is free-
muscle from a unique angle. Compare stimulate the bar squats. When we do the second
it to the chinup, in the top shot. upper-chest phase of the drop, our lower backs
muscles can be fail before we sufficiently tax our
difficult when quads. So instead of a drop, we do
fatigue starts our second set of squats and imme-
setting in. In diately follow them with leg presses
fact, Jonathan’s or hack squats—compound moves
front delts are that don’t include lower-back in-
so strong that volvement. Brutal!
they begin tak- If you train at home with basic
ing over when equipment, try dumbbell squats for
pec stress the second phase of the drop, hold-
starts red-lin- ing a dumbbell in each hand next
ing. So when to your outer thighs. That position
we hit exhaus- eliminates most of the lower-back
tion on the involvement. (Note: As we explain in
second set of our e-books, you won’t be able to do

X Reps at the low point on free-bar in a while. Other examples include

squats, but you can do mid-point X chins to pulldowns, dumbbell press-
Reps at the end of your first set and es to Smith-machine presses and
low-range X Reps on leg presses or barbell rows to machine rows—or
hack squats, if you have an attentive two-arm dumbbell rows with chest
partner—and a high pain threshold. support.
Low-end X Reps are also possible on
dumbbell squats, so fight through
the pain and then leave the dumb- Drops, DXO and TXO
bells on the floor when you’re done.)
We didn’t designate the machine So we use our two-set/drop
exercises in the program listed on method for the midrange move, but
page 72 because we know it won’t be how about the other two positions
possible for most trainees who train in 3D POF, contracted and stretch?
in a crowded commercial gym; how- For the contracted-position exercise
ever, if you have the opportunity, we that we do second—for example,
highly recommend using a machine high cable flyes after dumbbell
Jonathan prefers cardio to calorie
for the second phase of your drop cuts when he’s shedding bodyfat. incline presses—we still do a drop
sets, even if you can only do it once set, with the first part in the Power
ITRC Program 94, Home-Gym Routine

Workout 1 (Power): Chest, Lats, Triceps, Abs Workout 2 (Power): Delts, Midback, Biceps, Forearms
Incline presses (drop; X Reps) 2 x 4-6, 4-6(7) Dumbell upright rows (drop; X Reps) 2 x 4-6, 4-6(7)
Incline flyes (drop; X Reps) 1 x 6(7) Seated laterals (drop; X Reps) 1 x 4-6(7)
Bench presses (drop; X Reps) 2 x 4-6, 4-6(7) Seated laterals (X Reps) 1 x 8-10
Flat-bench flyes (drop; X Reps) 1 x 6(7) Dumbbell presses (drop; X Reps) 2 x 4-6, 4-6(7)
Chins (drop; X Reps) 2 x 4-6, 4-6(7) Bent-over laterals (drop; X Reps) 1 x 5-7(7)
Superset Incline one-arm laterals (drop; X Reps) 1 x 5-7(7)
Undergrip chins (X Reps) 1 x 4-6 Bent-over barbell rows (drop; X Reps) 2 x 7, 5(7)
Dumbbell pullovers (X Reps) 1 x 9-12 Bent-arm bent-over laterals
Undergrip rows (X Reps) 1 x 8-10 (drop; X Reps) 1 x 4-6(7)
Decline extensions (drop; X Reps) 2 x 4-6, 4-6(7) Dumbbell shrugs (drop; X Reps) 1 x 7-9(7)
Superset Barbell curls (drop) 2 x 4-6, 4-6(7)
Dips or bench dips (X Reps) 1 x 4-6 Concentration curls (drop; X Reps) 1 x 4-6(7)
Overhead extensions (X Reps) 1 x 9-12 Incline hammer curls (drop; X Reps) 1 x 4-6(7)
Incline kneeups (drop; X Reps) 2 x 10, 8(7) Dumbbell reverse wrist curls
Superset (drop; X Rep) 1 x 9(8)
Weighted full-range crunches or Dumbbell wrist curls
Ab Bench crunches (drop; X Reps) 1 x 8-10(8) (double drop; X Reps) 1 x 9(8)
End-of-bench kneeups (X Reps) 1 x 8-10 Rockers 1 x 20-30
Legs (Power): Quads, Calves, Hamstrings Add to Friday Workout (Power): Soleus
Squats or front squats Knee-extension donkey calf raises
(nonlock; drop; X Reps) 2 x 6-8, 6-8(7) (drop; X Reps) 2 x 15, 12(7)
Leg extensions or old-style Seated calf raises (X Reps) 2 x 12, 20
hack squats (drop; X Reps) 1 x 6-8(7) Note: The leg workout is always performed on Tues-
Leg extensions or old-style day; that is, legs get worked only once a week every
hack squats (X Reps) 1 x 8-10 week—with seven full days of recovery. Workouts 1
Squats or front squats (nonlock; X Reps) 1 x 8-10 and 2 alternate on Monday, Wednesday and Friday, so
Lunges 1 x 6-8 upper-body muscles get four to five days of recovery.
Leg curls (drop; X Reps) 1 x 4-6(7)
Note: Where X-Reps are designated, usually only one
Leg curls (X Reps) 1 x 8-10
set or phase of a drop set is performed with X Reps or
Superset
an X-Rep hybrid technique from the e-book Beyond
Stiff-legged deadlifts 1 x 7-9 X-Rep Muscle Building.
Hyperextensions (X Reps) 1 x 7-9
Stiff-legged deadlifts (X Reps) 1 x 7-9
Note: For drop sets it’s best to have a selectorized dumbbell set,
Knee-extension donkey calf raises
such as the PowerBlock, if you don’t have a rack of fixed dumb-
(drop; X Reps) 2 x 15, 10(7) bells of various weights. If you don’t have a leg extension ma-
One-leg calf raises (drop; X Reps) 2 x 8(7) chine, do old-style hacks, nonlock style. Use partner resistance,
towel around the ankles, if you don’t have a leg curl machine.

often, so we can tax the stretch posi-

tion with a slightly heavier weight.
New Diet Theories

We know from experience—and
the new study we mentioned—that
our different body types and fiber
makeups require different training
modalities for maximum gains, but
what about diet?
You’ve probably read that
hardgainers need more carbs, usu-
ally based on the idea that they burn
more calories and produce more
cortisol. Carbs are believed to blunt
excess cortisol production some-
what, but the hardgainer’s different
fiber makeup could have something
to do with it as well.
You saw that hardgainers need
longer tension times, and we believe
that’s due to their having more fast-
twitch fibers that include a high-
endurance component. The fibers
are called 2As, and they have both
power and endurance capabilities.
Could it be that the 2As require
more glycogen than the pure power
fibers, the 2Bs? Do bodybuilders
who are more mesomorphic require
fewer carbs because their dominant
Model: Steve McLeod
Model: Todd Smith
fiber type runs more efficiently on

the ATP cycle, which depends on
creatine and carnosine? It’s some-
thing to think about.
Don’t involve pro bodybuilders
Machines and free weights have advantages and disadvantages, which is why in your thought process, however.
we now combine them in the quick, efficient two-set/drop method.
If they’re taking drugs, all bets are
off—as is the way the body responds
range, four to six reps, and the sec- To stay in rhythm, you can count to diet and exercise. Natural adapta-
ond phase for around eight. That off each time you hit the stretch tion and metabolism are mutated by
way we train the exercise in the position. When the weight reaches anabolic steroids, etc.
Power range, but we also get extend- the stretch point on your first rep, In our own diets we’ve noticed
ed-tension time with the drop—and count, “One,” drive it up about eight that Steve gets leaner quicker while
we add X Reps to the second phase inches, lower to full stretch again, taking in more carbs—usually be-
to further lengthen the tension time. and count, “Two.” Drive it up eight tween 140 and 170 grams per day.
The stretch-position exercise inches again, then lower to the Jonathan reduces his carbs to that
usually gets one or two straight sets stretch point and count, “Three.” level and even a bit lower, but he
of seven to nine reps, whether we’re Now move the resistance all the way leans out much more slowly. He
in Power, Rep Range or Shock mode. to the top for a second full rep, and appears to have more of an aversion
We really like the Double-X Over- so on. That’s Triple-X Overload. to carbs—it’s as if his muscles don’t
load technique on stretch moves DXO and TXO take a little prac- need them as much as Steve’s and
because it enhances the stress at tice, but once you get the hang of more are shunted to bodyfat.
that key, semistretch point. For DXO them, you’ll feel the stretch-over- To solve the problem, Jonathan
you do an X Rep in the stretch posi- load difference. After all, you’re does more cardio to burn off the
tion after each full rep. We’ve also hitting the stretch position two to excess carbs. He doesn’t like the
been experimenting with Triple-X three times more than you do dur- feeling of taking his carbs down too
Overload; that is, two X Reps after ing a standard full-range set. Never- low, and besides, he does have some
each full rep. theless, we do straight sets every so hardgainer tendencies. Steve, who is

almost a pure hardgainer, does very are listed on page 72. For all of our
little cardio but still leans out faster. workouts in printable form, see
Here’s another interesting ob- Chapter 7—X-Rep Reload in our
servation: Jonathan seems to need latest e-book, X-traordinary Muscle-
more protein than Steve. He takes in Building Workouts, available at
more than 300 grams per day com- www.X-Rep.com. It also contains
pared to Steve’s 200 or fewer grams. analysis and printable templates
Perhaps the power fibers, which for the Volume/Intensity Fusion
Jonathan has more of, require more Program, the 3D Power Pyramid
aminos to rebuild than Steve’s more Program, the 20-Rep Squat routine,
endurance-oriented ones, which Time-Bomb Training and many
appear to thrive while getting more others—10 different print-and-grow
glycogen from extra carbs. workouts, most of which have been
You can see our diets and cardio tested and perfected in the IRON
Model: Jonthan Lawson and Steve Holman

strategies in our e-book X-treme MAN Training & Research Center
Lean. When we wrote it, we hadn’t over the past decade.
made these observations, but you Editor’s note: For the latest on
can see the reasoning behind them X Reps, including X Q&As, X Files
in our macronutrient totals and our (past e-zines), before and after
cardio schedules. So perhaps fiber photos and the X-Blog training and
types govern macronutrient needs supplement journals, visit www
as well as training requirements. It’s .X-Rep.com. To order the Posi-
definitely something to ponder. tions-of-Flexion training manual
Our different body types require
Till next month, keep training Train, Eat, Grow, call (800) 447-0008,
different training methods and
hard. visit www.Home-Gym.com, or see
dietary manipulations for fast results.
Note: Our latest Power workouts the ad below. IM

Steve Holman’s
Critical Mass
Workout
every four or five days, although at the moment we’re train-
ing quads and hams only once a week—but everything else
is getting a hard hit more frequently.
POF is more about exercise selection—specific move-
ments so you train each muscle through its full arc of
Daze flexion—rather than how many days a week you train. The
concept is to work each muscle in its midrange, stretch and
contracted positions. Can you do more than one exercise
for each position? If you’re an easy gainer, sure; however,
I usually recommend one exercise for each position and
one to three sets for each exercise, reps around nine, plus X
Q: I’ve been working out for a long time, but I’m Reps on the last set of each exercise to extend tension time.
still trying to add some mass with definition. I have Triceps is the best example: decline extensions (mid-
always worked each bodypart once a week. I got the range), overhead extensions (stretch), pushdowns or kick-
“Critical Mass POF” DVD and am a little confused as backs (contracted).
to how many bodyparts to train in one workout and
how many days per week to train each muscle. Is the Q: I have been using [your 3D Power/Rep Range/
Positions of Flexion workout specifically designed Shock program from your 3D Muscle Building e-
for a certain schedule of workouts? Do you recom- book] for about nine weeks, and I’m getting stronger
mend working each muscle group once or twice a and increasing in size. I have questions on a couple
week? By the way, the DVD is excellent—very motiva- of exercises. I’ve tried Smith-machine sissy squats,
tional too. but I have difficulty finding the right position for
getting an effective stretch. Is there a picture or
A: POF isn’t specific when it comes to training days per
video demonstrating this exercise? Also, in the fore-
week. Some bodybuilders make great gains training each
arm routine I’m not sure what rockers are.
muscle once a week. I don’t. Jonathan (Lawson, my training
partner) and I have tried it numerous times and just seem A: The sissy squat can be challenging from a form stand-
to spin our wheels. We try to work each bodypart once point. It’s very easy to cheat by bending at the waist, driving
your knees too
far forward and
using momen-
tum. I suggest
you go back to
using a barbell
plate on your
chest. When you
get up to using
a bigger plate
than a 25, wear
a lifting belt and
3D POF is hook the plate
about exercise under the top
selection to front behind
train a muscle the buckle to
through its help support it
full arc of on your chest. I
flexion— also suggest you
midrange, try the Double-
stretch and X Overload
contracted technique to
positions. more effectively
For triceps create stretch
that would overload. DXO
be decline is basically
extensions, performing
overhead an X Rep after
extensions and each full rep,
kickbacks. and we’re now
experimenting
Neveux \ Model: Jonthan Lawson
with TXO—Tri-
ple-X Overload—doing two X Reps after each full rep.
Count “one, two, three” each time you reach the stretch
position, then drive up for a full rep.
To do forearm rockers, hold a dumbbell in each hand
at arm’s length down by your outer thighs. Now curl your

I’ve been
hands up and in to hit working out
the flexors, lower, then for 35 years,
curl your hands up and but I’m al-
out to hit the extensors. ways looking
It’s a rocking motion that to improve.
really blasts the forearms I don’t
effectively and efficiently. think I’m a
If you have time for only hardgainer,
one forearm movement, just an over-
this is it. trainer. But
We are planning to do I don’t think
Neveux \ Model: Jonathan Lawson

video clips of exotic ex- training with
ercises and post them at too much
X-Rep.com soon. Sissy squat: At the start your volume is my
knees should be unlocked so problem, as
Q: I recently ex- so many ex-
tension is on your quads. Use
perimented with nega- perts would
the nonlock style throughout
tive-only training. I suggest—I
the set.
don’t have a workout think train-
partner, so I use it ing to failure
only on one-arm overhead extensions and one-arm absolutely devastates me for days. I often find it
preacher curls. I use my free arm to aid in lifting hard to function at work or play after a so-called
the weight so I can lower it with my working arm. productive all-out workout—using even less volume
My question is, In what phase of Power/Rep Range/ than you suggest. I eat well and sleep great and do
Shock do negatives fit? I think they’d be least fitting very limited aerobics. Any advice would be appreci-
during Rep Range week, but I can’t decide if I should ated.
do them at Power or Shock workouts. Any insight?
A: Yes, some trainees have an aversion to pushing to
A: Considering the damage heavy negative-only train- failure. It can cause an overproduction of cortisol, which
ing does to muscle fibers, I’d say the Shock week is the best slows or prevents muscle gains. However, if you use sub-
place for them for most trainees, including hardgainers; failure training, I believe you require a few more sets to get
however, if you’re more of an easy gainer, the Power week the muscle-building job done. That’s explained in many
may be a better fit. Why? Because Shock week acts as more of our e-books, including the latest, X-traordinary Muscle-
of a downshift that allows for supercompensation for easier Building Workouts (available at X-Rep.com). The Volume/
gainers. Intensity Fusion program in that e-book alternates short,
Since I’m more of a hardgainer—an ectomorph—and my high-intensity workouts with higher-volume subfailure ses-
training partner, Jonathan Lawson, is more of a mesomor- sions for each bodypart—which builds muscle quickly for
phic easy gainer, we found that Power week does very little many people, even hardgainers.
for me, likely because of lower neuromuscular efficien- Based on the size principle of fiber recruitment—low-
cy—my nervous system shuts down very early with heavy threshold motor units fire first, followed by middles, fol-
low-rep work. That’s probably why studies show that lower lowed by the important (for growth) high-threshold motor
reps don’t do much for a lot for hardgainers (there’s more units when the reps get hard—I suggest you do a few more
on that in Train, Eat, Grow, which begins on page 68). That sets when you use subfailure training. When you stop a set
means the Power week acts as a downshift for hardgainers, short, you don’t tap into as many high-threshold fibers.
and putting negatives there would disrupt that function. When you do more subfailure sets, the recruitment pattern
For easier gainers with good neuromuscular efficiency, is altered on each, so you tap into different high-threshold
Power week produces more stimulation. That means fibers at the end of each set. You may want to try three sub-
negatives are appropriate there but less so in Shock week. failure sets in each position of a 3D POF program.
Shock week is more of a downshift phase for easy gainers
because of the inclusion of more endurance work (longer
tension times) and fewer sets. Shock week is still a good
Editor’s note: Steve Hol-
growth stimulus for easy gainers, just not as much as it is
man is the author of many
for hardgainers.
bodybuilding best-sellers,
That may be nitpicking, but a lot of trainees have found
including Train, Eat, Grow:
that some type of downshift is necessary every three weeks,
The Positions-of-Flexion
and P/RR/S makes that happen automatically if you follow
Muscle-Training Manual (see
the rules. Then again, easy gainers may not need a down-
page 79). For information on
shift as often as hardgainers. They could include negatives
the POF videos and Size Surge
in both Power and Shock workouts for two to three cycles,
programs, see the ad sections
then remove them for a cycle to get a downshift for super-
beginning on page 210 and
compensation.
278, respectively. Also visit
I’ll be interviewing the creator of P/RR/S, Eric Broser, in
www.X-Rep.com. IM
the next issue of IM, so I’ll get his take on it.
Steve Holman
Q: You have many great ideas regarding training.
ironchief@aol.com

Mr. Natural Olympia John Hansen’s
Naturally Huge
Getting
Started
Neveux \ Model: Justin Balik

Q: I was reading an article about you on the In-
ternet, and I was wondering if you could give me a
few tips on how to start bodybuilding. What training
should I do with free weights, and what should I eat
to lose fat but build muscle? By the way, I’m still in
high school. cable exercises won’t force you to balance and coordinate
the resistance the way barbells and dumbbells will. Free
A: I’m glad you’re asking for advice on how to start a weights recruit more nerves and muscle fibers that will
bodybuilding routine. Too many beginners just wing it help you to build more strength.
when they first start out, and they usually end up perform- Divide the body into 10 different muscle groups: the
ing the wrong exercises with improper form and too many chest, back, shoulders, biceps, triceps, abdominals (upper
sets. and lower), quadriceps, hamstrings, calves and forearms.
Start slow. At this stage of the game you can train your Use one basic exercise for each of the muscle groups, and
whole body in one workout. There is no need to train dif- do two to three sets of each exercise. Here’s a good begin-
ferent bodyparts each day. You need to lay the foundation ning routine:
first.
Choose one basic exercise for each major muscle group Incline situps (upper abs) 2 x 30
and perform the routine two to three days a week. The Hanging knee raises (lower abs) 2 x 20
basic exercises all use several muscle groups, so you’ll build Barbell squats (quadriceps) 3 x 10
more muscle mass and strength right off the bat. Stiff-legged deadlifts (hamstrings) 3 x 10
I think it’s also important to use free weights—bar- Standing calf raises (calves) 3 x 15
bells and dumbbells—when you begin. Machines and Barbell bench presses (chest) 3 x 10
Barbell rows (back) 3 x 10
Barbell clean and presses (shoulders) 3 x 10
Parallel-bar dips (triceps) 3 x 10
Barbell curls (biceps) 3 x 10
Barbell wrist curls (forearms) 3 x 12
Your goal at this stage is to gradually build the strength

and size of each muscle group. Aim for three sets of 10 reps
on each exercise (except for abs, calves and forearms) at
each workout. When you can perform 12 reps or more on
each set of an exercise, increase the resistance to bring the
repetitions back down to 10. At the beginning it’s not un-
usual to increase the weights on each exercise every week.
Keep the sets low so you don’t overtrain the muscles by
overloading them with more than they can handle at this
stage. Some would consider that undertraining, but by
slowly increasing the resistance with low volume, you’re
providing plenty of recuperation time, which will help
you to consistently add size and strength. Also, by using
the basic exercises and recruiting several muscle groups
on each, you’re forcing them to work together to lift the
weight.
You could begin by doing this routine three days per
week on nonconsecutive days; say, Monday, Wednesday
and Friday. As you add strength and use heavier weights,
you could increase the number of rest days between work-
outs so you’re doing the full-body routine twice
(continued a week;
on page 102) for
example, Mondays and Thursdays.
I suggest you use the basic routine for at least three to six
months before moving into the intermediate stage. By that
By using the basic exercises, time you should have noticeably increased your strength
you recruit a number of and your muscle mass. When you begin training each
muscles during each set.
Naturally Huge
shift in your metabolic rate will require more calo-
ries to feed your increasing muscle mass.
Choose foods that are high in protein and com-
plex carbohydrates, as those macronutrients will
help you to build muscle mass. Some good choic-
es would be whole eggs and egg whites along with
oatmeal for breakfast, tuna fish or chicken breast
on whole-wheat bread along with potatoes or
pasta for lunch and steak, turkey or salmon with
potatoes or rice for dinner.
In addition to your whole-food meals, protein
drinks feed your muscle cells more protein and
provide your body with the calories it needs to
grow. The best protein powder combines whey,
casein and egg proteins. That combination is
absorbed by the body much more slowly than
straight whey and keeps the blood sugar more
stable between meals. You can add some fruit,
such as a banana or strawberries, along with a
tablespoon of flaxseed oil to get even more quality
calories.
Keep your training and your nutrition basic
and simple in the beginning, and you should
Neveux \ Model: Sebastian Siegel
consistently make gains in muscle and strength.
Good luck!
Q: I was on a strong workout program last
year, but I had to slow it down due to school
Beginners should use a basic and exams in the winter. I want to get back
program for three to six into the weights big time this spring and
months before moving to an summer. I would like to know how much
intermediate routine. protein I should be taking before and after
my workouts. Last year I was taking a whey
protein isolate (27 grams protein, 0 fat, 0 carbs, 110
muscle group twice a week with more exercises, you’ll be
calories per serving). I ended up getting really cut
ready for the additional volume.
but not gaining a lot of weight. This year I was told to
As for nutrition, you mentioned that you want to build
use a weight-gaining protein, so I bought [a popular
muscle while losing fat. Unless you have a lot of bodyfat to
one] (55 grams protein, 160 grams carbs, 17 grams
lose, you should focus more on eating a well-balanced diet
fat and 1,021 calories per serving). I just got back
that will provide sufficient amounts of calories, protein,
into my workouts a couple of weeks ago. I have al-
carbohydrates and fats to help you build muscle.
ready gained five pounds—from 145 to 150—but I’m
You can begin by eating three meals per day along
starting to gain some flab on my stomach on top of
with three protein drinks between meals. Even if you’re in
my abs, as well as love handles. I am gaining more
school all day long, you’ll be able to eat every three hours
muscle, especially in my pecs and shoulders, but I’d
by adding the protein drinks. Here’s an example of how you
like to have defined abs along with everything else. I
could structure your eating plan:
have a great workout routine; I just need a balanced
diet. I heard that you should get a gram of protein
7 a.m.: Breakfast for every pound that you weigh after each workout
10 a.m.: Protein drink (in my case it would be 150 grams). Is that true? I
1 p.m.: Lunch know that too much protein can be unhealthy, so
I wanted to get your advice on how much protein
4 p.m.: Protein drink
I should take, along with what kind and when I
5 p.m.: Workout should take it.
6 p.m.: Postworkout recovery drink
7 p.m.: Dinner A: The reason you’re putting fat on your abs is that you’re
10 p.m.: Protein drink taking in more calories than you’re burning. That’s not sur-
prising, since the protein powder that you recently started
By eating every three hours, you’ll be feeding your using contains more than 1,000 calories per serving. Two or
muscle cells the amino acids (protein), glycogen (carbohy- three drinks will add 2,000 to 3,000 calories a day.
drates) and calories they’ll need to recover from your heavy It sounds as if you went from eating not enough calo-
training sessions and grow. Your metabolism will be chang- ries to eating too many. Since you didn’t know exactly how
ing because you’ll be adding more muscle tissue, which many calories you need to slowly add muscle, you went
burns more calories even when you’re resting. That upward from one extreme to another, and now you’re getting too

Naturally Huge
many calories. As a result, you’re starting to add bodyfat. Instead of a protein drink that contains 1,000 calories,
How many calories you need to gain weight and add use a good meal-replacement supplement like Muscle-
muscle depends on your age (your metabolism decreases Link’s Muscle Meals and add some fruit and flaxseed oil to
as you age), your body type (ectomorphs typically have it to increase the calories. I also suggest you use a protein
very fast metabolisms) and your activity level. You must be powder or meal replacement that contains a combination
in your teens or early 20s, so you’ll need more calories than of whey, egg and casein proteins (Muscle Meals does, as
a 40-year-old who works in an office all day. does its sister protein supplement, Pro-Fusion).
When I was 19 years old and desperately trying to gain As for your question about the amount of protein you
weight, I kept increasing the amount of food I was eating should get after a workout, one gram of protein for each
every day until I finally started to gain weight. I was eating pound of bodyweight would be way too much. You’re prob-
a tremendous amount of food each and every day until I ably thinking of the suggestion that bodybuilders should
began to bulk up. I would estimate that I was eating around eat one gram of protein for each pound of bodyweight
daily.
You only need about 30 to 40 grams of
whey protein after a workout, but you also
need carbohydrates to restore the glycogen
that you used during your session. I nor-
mally take in 40 grams of whey protein and
60 grams of fast-acting carbs (the amount
contained in three scoops of RecoverX)
immediately after a workout.
If you weigh 150 pounds, you should
Neveux \ Model: Marvin Montoya

probably shoot for around 190 to 200
grams of protein each day along with at
least 400 to 500 grams of complex carbo-
hydrates. That would be a good starting
point to gain muscle without putting on
Adding a little fat to your waist when you’re packing on too much fat. Be sure to train heavy and
muscle is perfectly acceptable. hard at each workout, and limit your gym
sessions to three to four workouts a week.
Remember that your muscles grow after
5,000 calories a day before I began to gain weight. your workouts.
My training at the time was extremely heavy (five to If you add a little fat to your waist while you’re gaining
eight reps per set) and focused on the basic exercises. Most muscle, don’t freak out. Just make sure that most of your
of those extra calories were being put to use fueling my added bodyweight is muscle and not fat. If you’re train-
intense training sessions or helping me recover from the ing hard and eating the right foods, you should slowly add
workouts. muscle without getting too fat. After you get as big as you
Unlike you, I wasn’t concerned with what my abs looked want to be, you can cut back on the calories and get your
like. I just wanted to get big. I wanted big arms, big thighs, ripped abs back again.
big calves, a big back and a big chest. If my waist grew dur-
ing this bulking up period, it was fine with me as long as I Editor’s note: John Hansen has won the Natural Mr.
was getting bigger and stronger everywhere else. Olympia and is a two-time Natural Mr. Universe winner.
Gaining muscle while staying lean seems to be a big Visit his Web site
issue with many of the younger guys I talk with. They want at www.natural
big muscles, but they want to have clearly defined abs. olympia.com.
That’s very difficult to achieve because you need excess You can write to
calories to get bigger, and you need a deficit of calories to him at P.O. Box
get leaner. As you can see, those objectives are completely 3003, Darien,
opposite. If you want to get bigger while staying lean, you IL 60561, or
have to eat exactly the right amount of calories to slowly call toll-free
add muscle but not bodyfat. That may be possible but it (800) 900-UNIV
will take a lot of experimentation on your part, and you’ll (8648). His new
have to be very strict with your diet. book, Natural
I suggest that you begin writing down everything that Bodybuilding,
you eat. Get a kitchen scale and weigh everything that and new train-
you eat. Then record the calories as well as the number of ing DVD, “Real
grams of protein, carbohydrates and fats that you’re taking Muscle,” are
in every day. That’s the best method for determining how now available
many calories you need to gain muscle without adding too from Home
Neveux
much fat. Gym Ware-

Make sure you eat good bodybuilding foods: complete- house, www
protein foods like eggs, milk, steak, chicken, fish and turkey .Home-Gym John Hansen
and complex carbohydrates like oatmeal, rice, pasta, pota- .com or (800) John@NaturalOlympia.com
toes and bread. 447-0008. IM

An Intense, Eye-Opening Interview With
Ellington Darden, Ph.D. Part 2
by Chris Mason
Ellington Darden, Ph.D., is one of the

staunchest proponents of high-intensity
training. He worked with Arthur Jones,
the creator of Nautilus and the father of
high-intensity training, and has penned
numerous books on the intense, brief and
infrequent training that is the cornerstone of
HIT. Darden’s most recent book is The New
Bodybuilding for Old-School Results, which
we were discussing at the end of Part 1.

Pro bodybuilder Franco Columbu (left) compares arms with Casey
Viator. Franco trained with Arthur Jones in Florida in the early ’70s.
CM: In Chapter 4 you touch ED: Powerlifting, as you know, strength and then a multi-
on some of the scientific sup- is a sport that requires both ple-set approach for power-
port for your and Arthur’s general and specific strength lifters to enhance their skill
training methods. You note training. In my opinion, you in performing the big three
that recent studies support should train all the involved powerlifts—squat, bench
Jones’ protocol of one set to muscles generally, in the best press and deadlift. Could you
failure for optimal size and possible way to make them provide a sample routine to
strength results. Through my stronger—stronger according to outline that approach?
involvement with the power- the biomechanics of the human ED: You’re pretty much on
lifting community I’ve been body. I would prefer to do that target with my overall approach.
able to speak with Louie Sim- with machines, but you could It’s been quite some time since I
mons of the Westside Barbell use barbells or barbells and worked with powerlifters, but I’d
Club in Columbus, Ohio, with machines. head in the following direction.
some frequency. As you prob- Then you must develop your First, I’d organize two general
ably know, Louie is one of skill at powerlifting specifi- strength-training routines. I’d
the most respected strength cally—using barbells and low select eight exercises for routine
coaches in the world. The repetitions—with the coaching A and another eight exercises for
training methods he espous- of someone who understands routine B. Here are examples:
es for building maximum strategic teaching and learning.
demonstrable strength dif- The duration and frequency
fer rather dramatically from would be up to the lifter and Routine A
those of Jones and yourself. coach, but I’d always lean to-
He certainly does not con- ward less duration and less 1) Leg curls (machine)
sider one set to failure to be frequency. 2) Leg presses or hip adduc-
the optimal method of build- One set to failure would apply tions (machine)
ing strength. Do you still feel to general strength training, but 3) Calf raises (machine or
that one set to failure is the it would not apply well to skill barbell)
best way to train for opti- training. 4) Overhead presses (barbell)
mum strength, and what sort 5) Bent-over rows (barbell)
of a routine would you rec- CM: Okay, so if I under- 6) Lower back (machine)
ommend for a competitive stand, you recommend HIT 7) Biceps curls (barbell)
powerlifter? to increase one’s general 8) Side bends (one dumbbell)

Routine B to augment the powerlifts. In
the 1960s Arthur Jones applied
1) Leg extensions (machine) chains to certain barbell exercises
2) Stiff-legged deadlifts as well as pulldown movements.
(barbell) They were an early form of vari-
3) Bent-arm pullovers (barbell) able resistance, which he later
4) Negative-only chins or incorporated more effectively
negative-only dips with his Nautilus cam. In fact,
5) Triceps extensions (barbell) Jones’s Duo-Squat machine had
6) Wrist curls (barbell) an increasing strength curve, and
7) Neck flexion and extension so did several of his bench press
(machine) machines.
8) Bent-knee situps With my motor-learning back-
ground, I’d have to place any type
On either routine the lifters per- of band and chain attachments
form one set of eight to 12 repeti- in the general-strength-training
tions in good form to momentary area—routines A and B.
muscular failure. As for as specific sets and reps
Second, I’d put together two on routines C and D, I’d have to
specific powerlifting routines, get in the trenches with you and
routine C and routine D. Routine C some of your lifting buddies—for
would focus on the squat and the three months of trial-and-error
bench press, while D would feature training—and hammer out some
the deadlift. numbers.
In routine C, I’d zero in on the
skill of the bench press and the CM: Motor learning and
squat, with both medium and its implications for strength
heavy repetitions. The focus would training are discussed
be on performing two or three reps in Chapter 10. I find your
much more frequently than one- thoughts on the matter highly
rep maximums. And depending on intriguing and spot-on. Can
the strength and experience of the you briefly discuss the com-
lifter, I’d regularly add not-to-fail- mon misperceptions about
ure sets to avoid stagnation. explosive training with
In routine D, with the deadlift, weights and its transference
I’d do some things similar to the to the athletic playing field?
bench press and squat, but I’d ED: Moving explosively with a
also include some cage work. In a barbell or machine can certainly
power cage I’d divide the deadlift build strength, but it does so at
into equal halves and spend time the cost of potential damage to
focusing on them both. Plus, I’d do the involved joints and muscles.
heavy shoulder shrugs in the cage. Why risk injury? The idea is to
Over a two-week period I’d build strength so you can per-
schedule two workouts a week, in form better in your chosen skill
the following sequence: or activity. I have noted in many
of my books how effective nega-
Monday: Routine A tive training—working solely in
or emphasizing the lowering,
Thursday: Routine C or eccentric, portion of an exer-
Monday: Routine B cise—can be. One reason has to
do with the required slowness of
Thursday: Routine D the lowering. Slow, smooth move-
ments are more thorough on the
I’m sure, as trainees progressed, involved muscles—and they are
I’d have to modify some of the much, much safer.
routines. But you should be able to Yet coaches and athletes al-
get the hang of where I’m coming most universally believe that you
from and where I’m headed from must, “Lift fast to be fast.” Just the
the above examples. opposite, “Lift slow to be fast,” is
I know you’ve had some experi- much closer to the truth. What
ence with using bands and chain should be (continued on page 108)

Drug-free
powerlifter/farmer
Wilbur Miller
deadlifted 715
pounds in 1964 at a
bodyweight of 245.
Powerlifting
isn’t just about
strength; it
also requires
skill in the
lift, so more
than one set is
needed.
(continued from page 105) done fast all time, might not even have 250 and 260 pounds. On the
is the skill training—at least, for been capable of such a feat— Nautilus leg machines he was the
the vast majority of sports. one rep, yes; two, perhaps. Did strongest athlete I’ve ever worked
Coaches and athletes need to you ever see Ray squat with with. Casey Viator was a close
separate strength training and skill anything close to 900 pounds, second. Casey could outperform
training. Do not try to combine and if not, do you feel he was Ray on most of the upper-body
the two, which is what’s happen- capable of such a feat? machines.
ing all over the country. ED: Ray Mentzer worked at the In 1983 Jones had just intro-
I conclude in my motor-learn- Nautilus headquarters in Florida duced the Nautilus Duo-Squat
ing chapter that it’s to your ad- for about eight months in 1983, machine. This huge machine had
vantage to make strength training and, yes, I trained him many a weight stack of 500 pounds. I
differ from skill training as much times—but I never used barbells. saw Ray get into the machine, and
as possible in content, form, At that time he weighed between loaded with the entire stack, he
method of execution, environ- did 10 repetitions with each leg.
ment and meaning. “On the They were not easy reps; in fact,
he was really huffing and puffing,
Nautilus
CM: That chapter is truly but he did them. After that I never
worth its weight in gold! leg saw or heard of anyone handling
On the subject of train- machines the entire stack for even one rep.
ing for maximal strength [Ray About that same time Ken
I would like to clear up a Leistner visited the Nautilus
Mentzer]
long-standing doubt I’ve headquarters and brought a
had. I have read that Ray was the world-champion powerlifter with
Mentzer was capable of a strongest him. I can’t remember the guy’s
raw—meaning he used no athlete name, but he was about 5’7” tall,
special powerlifting equip- I’ve ever weighed 180 pounds, and his best
ment—barbell back squat lift was the squat. He couldn’t get
of 925 pounds for two reps. worked a rep with 450 pounds, much less
I know some of the stron- with. 500 pounds, on the Duo-Squat
gest men in the world, and Casey machine.
that would be an absolutely Viator But back to your original ques-
incredible feat for a body- tion: Did I ever see Ray squat with
builder, especially one was a anything close to 900 pounds?
under 300 pounds. In fact, close No, I never saw him do a barbell
Don Reinhoudt, one of the second.” squat. Do I believe he could have
strongest raw squatters of performed such a feat? Well, I saw
Balik

Training to muscular failure
limits the duration of a workout.
Model: Andre Nielsen

Model: Berry Kabov
Casey Viator do 13 reps with slight- Ray could have done a 750-pound an exaggeration. I really en-
ly more than 500 pounds on the squat in an official powerlifting joyed reading the thoughts of
barbell squat totally raw—and that contest. Of course, in a gym set- Andrew Adams with respect to
was after preexhausting his thighs ting and under less strict condi- the HIT vs. high-volume train-
for two minutes. Viator could, no tions he probably could have done ing debate. What gave you the
doubt, have done 600 pounds for more—but not 900 pounds! idea to include the input of
a single—and maybe as much as one of the members of your
650. CM: Thanks for clearing that Web site (www.DrDarden.com)
Ray, in my opinion, was stron- up. I knew Ray was a strong in the book?
ger in his hips and thighs than was man, but I always thought that ED: I’m always on the lookout
Casey. My guess would be that claim—made by others—was for outside-the-box ideas related

A partner or
trainer who
pushes you in
the gym can
make HIT much
more effective.
Models: Markus Reinhardt and Hubert Morandell

to HIT. Adams opened my eyes
to some new concepts, so I asked
him if I could reprint some of them
in my new book. Bill De Simone
and Ryan Hall also made some sa-
lient contributions to that section,
and I appreciate their input.
CM: Chapter 9 goes into

detail about all forms of nega-
tive training. To what do you
ascribe the incredible re-
sults you have seen from that
technique? How often should
trainees incorporate it into
their training?
ED: I believe that negative train-
ing—because of the abnormal
overload and the effects of full-
range slowness of movement—
provides more potential for slight
tearing of the involved myosin and
actin muscle tissues. This slight
tearing is a necessary part of the
muscular-growth process.
Of course, you’ve got to walk a
thin line: Too much tearing and
you’ll suffer an injury; too little
and nothing happens. It has to
be just the right amount of tear-
ing. That can vary from trainee to
trainee.
“Generally, I apply
Model: Jeff Hammond
Generally, I apply negative-only

training on a few exercises once a negative-only training on
week. With my stronger trainees I a few exercises once a
reduce that to every two weeks. week.”

“I am a big fan of the
preexhaustion technique
[such as performing
leg extensions followed
immediately by squats].”
CM: Chapter 20 provides “the

plain truth.” What is that truth,
and how do you feel trainees
should apply it in their own
training.
ED: Yeah, the plain truth. That
involves Wilbur Miller, a tall, muscu-
lar 69-year-old farmer from Kansas
who I was sitting next to at Ronnie
Ray’s strength-training reunion in
2004. Wilbur was the holder of the
world deadlift record when he lifted
715 pounds in 1964.
Anyway, we’d just finished watch-
ing a video collection of champion
bodybuilders and lifters from the
1940s and 1950s. There was foot-
age of bodybuilders such as John
Grimek, Steve Reeves, Steve Stanko,
George Eiferman and Clancy Ross,
as well as lifers such as Ike Berger,
John Davis, Marvin Eder, Ronnie
Ray and Wilbur Miller. I pointed out
how big and muscular all those guys
were—even when we compared
them to the steroid giants of today.
Squats bring Wilbur, who is about as humble
and sincere as anyone can be, noted
in other that during the majority of his com-
muscles to petition training, he never worked
help push the out in a commercial gym and never
had a training partner. Furthermore,
preexhausted
Model: Jose Raymond
he never used an Olympic barbell,

quadriceps to except in contests. He trained alone
keep firing. in his barn after he finished his day
job: wheat farming.

Metabolic conditioning is ideal for football
players. It combines strength training and
cardio conditioning into one workout.
4) Calf raises (machine or
“I can’t understand,” Miller barbell)
said, “why anyone interested in Superset
lifting and bodybuilding would 5) Lateral raises (dumbbells)
want to get involved with drugs. 6) Overhead presses (barbell)
All it takes to get bigger and stron- 7) Bent-over rows (barbell)
ger is an understanding of weight- Superset
training basics and hard work.” 8) Bent-arm flyes
And, I might add, patience— (dumbbells)
the patience of a Kansas wheat 9) Bench presses (barbell)
farmer. 10) Biceps curls (barbell)
I learned something very im- 11) Wrist curls (barbell)
portant that day from Wilbur. He
is the embodiment of the plain
truth that I want to get across in All the exercises would be
my new book. That thousands performed for one set of eight to
and thousands of men through- 12 repetitions, in proper form,
out the middle of the last century to momentary muscular failure.
strengthened and built their bod- Preexhaustion would be applied
ies without drugs—in the old- on exercises 2 and 3, 5 and 6, and 8
fashioned way, with plenty of hard and 9. You’d organize your equip-
work and patience. ment so you could move quickly
between the pairs of exercises.
CM: You provide myriad Exercises 10 and 11 can be var-
routines throughout the ied. Sometimes I might drop them
book. What are your personal and add a couple of neck, abdomi-
favorites? nal or lower-back movements.
ED: I’m a big fan of the preex- My other favorite would be to
haustion technique, so my fa- start off working the biceps and
vorite would be something along triceps in the “unvarnished arm
these lines: cycle” that I describe in Chapter 3.
That would entail the slow, one-
1) Leg curls (machine) repetition chinup immediately
Superset followed by the biceps curl and the
2) Leg extensions (machine) slow, one-repetition dip immedi-
3) Barbell squats or leg ately followed by the triceps exten-
presses (machine) sion performed with one dumbbell

went immedi- amazing.
ately into chin- With a little creativity this meta-
ups, performing bolic-conditioning cycle could
as many as he be adapted to an entire football
could do in team. When that happens, look
good form for 40 out.
seconds.
Then he CM: You have written more
sprinted again, than 14 books on HIT. What’s
down and back, the one thing about HIT that
in 20 seconds you’ve changed your mind
or less and went about the most?
Fast immediately ED: Good question. I suppose
movements into dips, as it would be the concept of whole-
are dangerous many as pos- body vs. split routines. I’ve gotten
and can cause sible in 40 sec- very good results applying whole-
onds. body routines, even with my
Model: Tamer Elshahat

momentum to
Note that if an advanced athletes, but more and
detract from athlete couldn’t more fitness-minded people seem
muscular do normal chin- to be demanding split routines.
involvement. ups and dips I’ve trained people using various
for the required splits, and the results are often
40 seconds, he better than I’ve predicted. So in
held in both hands. continued doing them in a nega- my next book I’m going to explore
After that I’d do four or five tive-only manner. In other words, split routines a bit more.
other exercises to round out the he used a bench or chair to climb
routine. into the top position, from which he CM: Dr. Darden, it has been
then lowered himself slowly, using a pleasure. I hope you con-
CM: You spend a couple only his arms. tinue to remain active in the
of chapters on promoting So that was the cycle: 20 seconds iron game and to educate the
metabolic conditioning for of sprinting followed by 40 seconds masses with your wonderful
football. Would you briefly of chinning; then 20 seconds of writing.
describe your thoughts on that sprinting followed by 40 seconds ED: Thank you for your interest
topic? of dipping. Two minutes of activity and your thought-provoking ques-
ED: Metabolic conditioning is that would quickly raise your heart tions. This discussion brought
what happens when you combine rate to 180 to 200 beats per minute. back a lot of memories.
muscular strength and cardio- The goal was to
respiratory endurance into a single repeat that two-
workout. It’s like preexhaustion— minute cycle six
not for two minutes but for 12 times, for a total
minutes. The key is being able to of 12 minutes.
move from one exercise to the next Simple, right?
with little rest in between. Here’s a Wrong!
starter routine that we used to get Even our best-
football players’ attention. It in- conditioned
volves sprinting for the lower body athletes could
alternated with chins and dips for not finish the first
the upper body. time they tried
First, you need a place to sprint it. Most of them
at least 50 yards. Second, you need would make it
a horizontal bar for chins and through five or
parallel bars for dips. We had a six minutes. A
Nautilus Multi-Exercise machine, few could achieve
on which you could do chins and nine or 10. But
dips, and we moved it into a large after three or four sessions most of
parking lot. Fifty yards away we them could continue for the entire Editor’s note: To order The
placed a cone on the ground. 12 minutes. New Bodybuilding for Old-School
The goal was to sprint down and I’ll tell you, the athletes who ac- Results for $39.99 plus shipping
back—100 yards—12 times. Each complished this goal all progressed and handling, call Home Gym
sprint took 20 seconds or less. into their football training in the Warehouse, (800) 447-0008 or visit
After the first sprint the athlete best possible condition. It was www.Home-Gym.com. IM

Lee Apperson/Justin Apperson

A Bodybuilder
Is Born
Missionary Work
by Ron Harris Photography by Michael Neveux
Episode 25
R
andy had brought would never hit the ground. This
various and sun- kid’s pants were filthy and frayed
dry young ladies to at the bottom, as if he’d been in-
the gym to train (or, tentionally dragging them over
should I say, to watch the Appalachian Trail.
him train and marvel at his His shirt was equally oversize,
amazing physique in action), black and emblazoned with the
but he’d never brought a guest logo and image of the band Slip-
when he was meeting me there. knot. For the uninitiated, Slip-
So I was surprised to see him in knot is a “death metal” band that
the company of a short, fairly performs while wearing scary
overweight teenager with a sul- masks and has an album titled
len demeanor and raging acne. “666.” I am not completely sure
The kid wore jeans that looked that Satan has a CD player in
like they were meant for a man his car, but if he does, Slipknot’s
with a 40-inch inseam and a Greatest Hits is probably in it.
50-inch waist—the baggy, saggy “Uh, Ron, I hope you don’t
style youngsters are into these mind. I brought my brother with
days. Funny, when I was in high me. You know, I train before the
school, we actually rolled and dealership opens most days
cuffed our pant legs so they and.…” I waved him off.

A Bodybuilder Is Born
There’s more to ing. I decided to take over, seeing as

bodybuilding than how I had been a personal trainer
for a couple years back in L.A. and
looking great had a lot more experience work-
at the beach— ing with beginners and those who
although that’s a weren’t exactly supermotivated
great perk. to train in the first place. Besides
which, seeing as how they were
brothers, Mark was a lot more likely
health to listen to me and accept my au-
risks thority than he was Randy’s. The last
associ- thing I wanted was for this to erupt
ated with into a shutup-you’re-not-the-boss-
obesity, of-me shout-fest.
such as “You’re that guy with the Web site
diabetes Randy’s always looking at, right?”
and heart Mark asked.
disease. “Yeah, that’s right,” I said.
Con- “Your wife’s hot.”
cerned, “Oh, uh, thanks.” I looked at
she had Randy. “Well, at least we know he’s
demanded got normal testosterone levels for a
that her guy his age. Let’s all warm up with a
older son, few minutes of fast walking on the
the health treadmill, okay?”
and fitness Mark found a treadmill far from
nut, do us so he could watch Jerry Springer
something on TV. Some woman was taking off
fast before her top, and either her husband or
it was too boyfriend leaped across the stage
Model: Debbie Kruck
late. So in a vain attempt to stop her. The

here they volume was off on all the TVs, but
were. you could read the close captioning
“Ron, at the bottom of the screen: “AUDI-
this is ENCE: JERRY! JERRY!”
“No, it’s fine.” I was surprised Mark; Mark, this is Ron.” I stuck out “So, how much is your mom pay-
because Randy never talked about my hand and smiled, wondering if ing you to do this?” I asked Randy.
his brother. I had only a vague recol- he was going to shake my hand or “I’m going to pay Mark 20 bucks
lection of his ever even mentioned spit in my face. I could sense that every time he comes to the gym
having a younger sibling. Later he he was either threatened or intimi- with me,” he answered.
laid out the whole scenario for me. dated by me, simply because I was “Wow, I used to joke to the hot-
Mark was 14 and nothing like 220 pounds and muscular. No doubt ties in the gym when I was a trainer
Randy. Whereas Randy had played he assumed I was judging him by
sports since early childhood, Mark his slovenly appearance and the Regular
wasn’t athletic in the least. Appar- fact that he was out of shape. To my cardio takes
ently, the only exercise he got was relief, he shook my hand and mut- discipline, but
leanness can
his thumbs manipulating the con- tered, “What’s up?” so low I almost often be more
trols on his PlayStation 2 during couldn’t hear him. impressive
any waking hours when he wasn’t in “You mind if he tags along and I than bigness.
school, and his hands and arms got show him a couple things today?”
their workout stuffing junk food and Randy asked nervously. He knew
soda down his gullet. The kid was I was getting ready for a show and
a loner, and he had been steadily all of my workouts were crucial at
gaining weight over the past two this stage. And the selfish part of me
years. At 5’6” he was now up to 210 wanted to tell him to go ahead and
pounds, with a prominent belly and work out with his brother while I
a wide butt. trained alone, as the kid would slow
It seems that Mark had recently us down. But then the angel sitting
been to the family doctor for his on my other shoulder immediately
annual physical exam, and his cho- realized that this was an opportu-
lesterol was high. The doctor had nity to connect with someone who
cautioned their mom about the desperately needed to start exercis-

A Bodybuilder Is Born
more healthful food was
all anyone asked.
We cooled down with
a few minutes on the
treadmill. Randy seemed
pleased at the way every-
thing had transpired.
“Think he’ll be back?”
I inquired.
“Yeah, he wants a
new Mustang when he
turns 16, which is just
over a year away, and
he’s saving up now. So
at 20 bucks a workout,
he should be able to pay
cash for it by then, see-
ing as I’ll get it to him
for dealer’s invoice,” he
sighed.
Working out for yourself is great,
“You’re a good broth-
but helping a youngster get started
er,” I told him.
right can be even more rewarding.
“Yeah, Mark is a little
Model: Nathan DeTracy

punk sometimes, but he’s
still my brother. I don’t
want to see him get really
fat and then get sick or
something.”
“It felt good helping
started him off with just a quarter someone who really needs to start
on each side to be on the safe side, living a more fit life rather than
but he struggled with that. I made someone who just wants big mus-
sure I kept his pace just fast enough cles to win a bodybuilding contest
to keep his heart rate up, and I or have a ripped six-pack to get the
wasn’t having him work to failure girls drooling.” I nudged him in
on anything. I knew that if he woke the elbow. “Sound like anyone you
up sore all over tomorrow morning, know?” Randy just grinned sheep-
he would probably form an instant ishly.
negative opinion about weight “Yeah, I would feel really good if
Model: Justin Balik
training, which was exactly the op- I could help him drop the weight
posite of what we wanted. and start looking and feeling better,”
I encouraged and praised him Randy agreed.
and even joked around and had “All of us who are in great shape
that I would train them for 75 bucks him laughing a little bit. I can be need to consider it a sort of mis-
an hour because that’s all I could charming and funny when I want sionary work to convert the people
afford.” to be, even though it’s a lot harder around us to some sort of exercise
“That line ever work?” on a contest diet. I’m a lot friendlier and nutrition regimen. It’s the least
“It sure did. I used it in front of when I can have the occasional few we can do to give a little something
my wife one time, and she stayed slices of pizza or Chinese food to back for what we have been blessed
mad at me for three days, a record put a sparkle in my eye. with, don’t you think?’
that stood for almost another year All in all, I thought it went well. “Uh, I never really thought about
before being broken.” I explained to Mark that nobody it that way,” he replied pensively.
It happened to be back day for was expecting him to try and be a “Oh, one other thing,” I said casu-
me and Randy, but I managed to bodybuilder like us. Just exercis- ally.
have Mark do a full-body workout ing on a regular basis and having a “What’s that?’
with light dumbbells and machines strong, healthy body was the most “When Mark gets into really good
between our sets. The poor kid was important thing. If he ever decided shape eventually, and his acne
in horrible condition, sucking air he wanted to take it to another clears up and he gets that Mus-
like a fish out of water from seem- level, I assured him that Randy and tang.…”
ingly minimal effort and so weak, it I would both be willing to help him. “Yeah?”
was tough to watch. But for now, just getting started on “You keep him the hell away from
On the leg press, for example, I a regular gym regimen and eating my wife!” IM

presents...
Arm-Train

ing
Q &A
Ammunition You Need to Get
Your Guns Growing
by Hugo Rivera
Photography by Michael Neveux
Q: How can I get big arms quickly?

A: A combination of factors, such as how well pe-
riodized your routines are, how good your form is,
how good your nutrition program is and so on, affect
your ability to build big arms quickly. There are a few
pointers I can give you for fast muscle growth.
Concentrate on basic movements. When train-
ing your biceps, use exercises like EZ-curl-bar curls,
preacher curls, incline curls, lying cable curls (use
an overhead pulley, lie on a bench under it, and curl
the bar to your forehead), EZ-curl-bar reverse curls
(done standing and on a preacher bench), hammer
curls and undergrip chins, which are performed with
a narrow-curl grip on a chinup bar.

workout only once a week for five workouts, and use it for three weeks
weeks before moving to routine 2. before moving to routine 2.
Otherwise, do it twice a week, with Note for routine 2: To perform a
two or three days between arm modified compound superset, rest
90 seconds after each set of each
For your triceps exercise.
concentrate on
parallel-bar dips, Dips Quick-Arm-Gains
close-grip bench
Routine 2
presses, lying EZ-
curl-bar extensions Modified compound superset
(preferably done Undergrip chinups 8 x 6-8
on a decline bench Close-grip bench presses 8 x 6-8
for better stimula-
tion), overhead Modified compound superset
extensions and Incline curls*
pushdowns per- followed immediately by
formed with a bar incline hammer curls*
or rope. Those are 3 x 10-12
all great exercises. Lying extensions 3 x 10-12
Introduce
variety into your *Use the same weight on both.
training. Follow a
periodized routine If you’re the naturally skinny
and change your person described above, perform
exercise selection this workout only once a week for
often. The biggest five weeks before moving to another
mistake I see most program. Otherwise, do it twice a
people make is week, with two or three days be-
following the same tween arm workouts, and use it for
routine all of the three weeks before moving to a new
time. I can’t over- routine.
state the impor- When you use modified com-
tance of training
variety for continu-
ally challenging Machine Curls
the body to induce
gains. The more
advanced you
become as a bodybuilder, the more
crucial this is. Since I’ve been at it
for 15 years, I change my routines
every time I hit the gym.
Here are a couple of programs for
gaining more arm size.
Note: To perform supersets, take
no rest between exercises, and rest
one minute after the second exer-
cise.
Quick-Arm-Gains
Routine 1
Superset
Preacher curls 10 x 10
Dips 10 x 10
Models: Mike and Holly Semanoff
Superset
Hammer curls 2 x 12-15
Pushdowns 2 x 12-15
If you’re a naturally skinny per-

son—a hardgainer who always has
abs regardless of diet—perform this

Pull-Ups
I can’t overstate
the importance of
training variety
for continually
challenging the
body. Model: Dan Decker
Close-Grip Bench Presses

Model: Jeff Hammond
pound supersets, you rest three you to lift heavier weights than if
minutes plus the amount of time you stayed idle for minutes.
that it takes you to perform the Nutrition. Remember that nutri-
other exercise (so you rest a given tion is key for gains. If you have an
muscle for three to four minutes). average metabolism, multiply your
Pairing exercises not only saves bodyweight by 15 and use macro-
time and keeps the body warm, but nutrient percentages of 40 percent
it also enhances nervous system carbs, 40 percent proteins and 20
recovery between sets. That allows percent fats to gain muscle size.

or average gainer, remember to have you work them. Forget about using
a postworkout protein shake with superheavy weights and jerking
simple carbs to spike insulin levels them up. Practice perfect form and
If you’re a hardgainer, multiply and induce growth. think isolation at all times.
your bodyweight by 24 and use a Form. Use perfect form when
nutrient split of 50 percent carbs executing arm exercises. Less than Q: How often can I train my
(with an even split between simple that will activate other muscles and arms?
and complex carbs), 25 percent pro- reduce arm stimulation. A: Most people should train
tein and 25 percent good fats. You need to concentrate and feel their arms twice a week—with two
Also, whether you’re a hardgainer the biceps and triceps contract as to three days between arm work-
Rope Pushdowns
Most people should

train their arms twice
a week—with two or
three days between arm
workouts.
Model: Jose Raymond

Hammer
Curls
Model: Binais Begovic
Push-
downs
outs—unless they’re hardgainers. In

that case once-a-week arm training
is best.
Another exception is extremely
advanced bodybuilders. They have
so much muscle mass and strength
that once-a-week training works
best.
Q: How many sets should I do

Model: Dave Goodin
for my arms?
A: For absolute beginners four to
six sets twice a week works best. For
intermediate bodybuilders 10 to 12

For beginners four to six sets twice
a week works best. For intermediate
bodybuilders 10 to 12 sets twice a
week works well, and for advanced
athletes 12 to 14 sets once a week
usually works well.
Model: Dave Fisher

Close-Grip EZ-Curl-Bar Curls
sets twice a week works well, and for
advanced athletes 12 to 14 sets once Incline Hammer Curls
a week usually works well.
As you get more advanced, you
start learning more about your own
recovery capability, but in my expe-
rience most people seem to tolerate
10 to 12 sets well.
Again, remember that if you’re an
ectomorph with a superfast me-
tabolism, once-a-week arm training
is a better frequency.
Q: How can I make my arms

look wide? They look big when
I flex them but small when
viewed from the front.
A: You need to train the biceps
brachialis in order to create the illu-
sion of width. The biceps brachialis
is that little golf ball–shaped muscle
that is located on the outside part
of the arm in between the biceps
and triceps. By increasing the size of
that muscle, you increase not only
the size of your arms but also their
width. Hit the brachialis muscles
Model: Noel Thompson
with hammer-curl and reverse-curl

movements.
Q: What other bodyparts can I

train with my arms?
A: I’ve used a multitude of splits
over the years with great success.
Here are a few of my favorites:
Twice-a-Week Splits
Split 1
Monday and Thursday:
Shoulders, biceps, triceps
Tuesday and Friday: Thighs,
hamstrings, abs
Wednesday and Saturday: Chest,
back, calves
Split 2
Monday and Thursday: Chest,
biceps, triceps
Tuesday and Friday: Thighs,
hamstrings, abs
Wednesday and Saturday: Back,
shoulders, calves
Once-a-Week Splits
Split 1
Monday: Chest, biceps
Tuesday: Thighs, abs
Wednesday: Shoulders, trap,
calves
Thursday: Back, triceps
Friday: Hamstrings, glutes
Saturday: Calves, abs
Split 2
Monday: Chest, back
Tuesday: Thighs, abs
Wednesday: Shoulders,
traps, calves
Thursday: Biceps, triceps
Friday: Hamstrings, glutes
Saturday: Calves, abs
One last comment: I

always seem to get better
results when I train biceps
and triceps at the same
workout. So while I work
them on separate days in
some splits, 90 percent of
the time I train them to-
gether.
Editor’s note: Hugo Rivera is a

competitive drug-free bodybuilder.
He’s an ISSA–certified personal
trainer, a sports nutrition specialist
and a graduate in computer engi-
neer from the University of South
Model: Dan Decker
Florida. He owns www.hrfit.net, a

free Web site providing fitness and
nutrition information. For more of
his articles, visit www.Bodybuilding
.com. IM

Happy Birthday
A Celebration of the Oak’s 60th

Photography by Gene Mozée, Art Zeller, Michael Neveux and John Balik
On July 30, 1947, at 4:10 a.m.,

Arnold Schwarzenegger was born
in Graz, Austria, to Gustav and
Aurelia Schwarzenegger. He grew
up there, cultivated a hunger for
bodybuilding, competed in Europe
and with the help of Joe Weider came
to America in September 1968 at
the age of 21. The rest, as they say, is
history.
Arnold went on to bodybuilding
greatness, business success and
movie superstardom, and he is now
the governor of California. To honor
him on his 60th birthday and thank
him for all he’s done for the art and
sport of bodybuilding, we present
this collection of classic images—
capped by a selection of recent shots
by John Balik on page 170.
Happy birthday, Governor.
Zeller
—The Editors

Mozéé

Mozée

Neveux

A Day In The Life
John Balik spent a
day with Governor
Schwarzenegger
and captured these
images. We will
have more next
month in a special
feature about
Arnold’s psychology
of success by Bill
Dobbins.

by Jerry Brainum • Photography by Michael Neveux
Recent reports in the popular media have suggested that

those who take vitamin E and other antioxidants may
be harming themselves. In fact, the most recent quoted
studies conclude that vitamin E may cause premature
death. As a result of such reports, many wonder about
the wisdom of using not only vitamin E supplements
but vitamins and minerals in general. Bodybuilders
may find this particularly troubling, since many of their
supplements contain extra vitamins.

in the tail sequence that gives them
some highly beneficial properties.
As noted earlier, some recent
studies showed that alpha tocoph-
erol, which is what most people
think of when they consider vitamin
E, provides surprisingly little car-
diovascular protection. Yet other
studies show that when consumed
in food, vitamin E appears to offer
potent cardiovascular protection.
Why would getting the same nutri-
ent in food prove superior to taking
it in supplemental form? The an-
swer is that foods contain the entire
vitamin E complex.
That touches on an ongoing con-
troversy: whether the natural or syn-
thetic form is superior. While many
scientists suggest that the synthetic
version is just as potent as the natu-
ral, other research shows that natu-
ral vitamin E is clearly more potent
and that it takes twice as much of
the synthetic version to equal the
effects of the natural version.
Vitamin E’s history is similar to
whey’s. For years whey was con-
sidered a waste product of dairy
How can something as natural as included in most food supplements production and was discarded.
a vitamin be so toxic? The truth is, go well beyond the health benefits Eventually, the great nutritional
it isn’t. A closer scrutiny of all these offered by alpha tocopherol alone. properties of whey became evident,
vitamin E studies shows that they and the picture changed dramati-
had major flaws, rendering their cally. After the discovery of vitamin
findings completely wrong. For Man Does Not Live E, it became known that soybean
example, many of the studies were by Alpha Alone oil was a rich source of alpha to-
meta-analyses of previously pub- copherol. The biggest producer of
lished studies. You can easily prove In 1922, researchers found that soybean oil was the Eastman Kodak
anything you want by using the without vitamin E rats couldn’t re-
negative studies about a subject and produce. That link to reproduction
ignoring the studies that show ben- branded vitamin E a “sex vitamin,”
efits. And that’s precisely what was despite the connection between
done with the recent negative vita- the nutrient and sex being tenuous
min E studies. In addition, some of at best. Other scientists isolated
the studies used subjects who were vitamin E from wheat germ in 1936
near death, then gave the moribund and figured out its chemical struc-
patients vitamin E. Since many ture. The word tocopherol is from
were past the point of no return in a the Greek words tokos and pherein,
health sense, the vitamins not only and the two words combined trans-
didn’t work but appeared to hasten late into “to bear and bring forth
their deaths—hence the misleading offspring,” a reference to the initial
headlines. discovery that rats deprived of to-
Still another problem with the copherol suffer spontaneous abor-
recent studies about vitamin E is tion.
that in most cases only one form of The vitamin E complex consists
vitamin E—alpha tocopherol—was of four tocopherol forms: alpha,
used. Alpha tocopherol is con- beta, gamma and delta, with the
As a result of the recent nega-
sidered the most potent form of differences being minor structural
tive reports on vitamin E,
vitamin E, but it is only one of eight changes. Also included in the com-
many wonder about the wis-
forms. All forms exist in nature, and plex are tocotrienols, which have
dom of using not only vitamin
like other nutrients they work best four members as well: alpha, beta,
E supplements but vitamins
together. In fact, some members gamma and delta. The tocotrienols
and minerals in general.
of the vitamin E family that aren’t have a slightly different structure

contain only alpha tocopherol. To iron. They are highly destructive, and
prevent fat oxidation in the oil, how- are linked to various neurodegenera-
ever, would require the presence tive diseases, such as Parkinson’s and
of other tocopherols besides just Alzheimer’s. While alpha tocopherol
alpha tocopherol, such as gamma has little effect on those mineral-as-
The biggest producer of soy- and delta tocopherols. Indeed, some sociated free radicals, gamma and
bean oil was the Eastman studies have tested fish oil supple- delta tocopherols attach to them and
Kodak company, which used it ments and found them to be oxi- thus render them harmless.
in photo processing. Someone dized. Now you know why. The other tocopherols also have
at the company realized that While alpha tocopherol is con- an anti-inflammatory effect.2 In-
they could extract alpha to- sidered the most potent antioxidant flammation is now known to be the
copherol from the soybean oil of the tocopherols, it’s ineffective cornerstone of most serious diseases,
waste products and then sell it against some types of free radicals, such as cardiovascular disease and
in bulk to vitamin companies. which are by-products of oxygen cancer. In addition, while some
To this day a division of East- metabolism that attack fatty struc- initial inflammation is required for
tures in the body, such as cellular muscular growth, extended inflam-
man Kodak is still the largest
membranes. Gamma tocopherol, mation blunts muscular recovery
supplier of natural vitamin E.
unlike the alpha version, defuses after training. That’s why antioxi-
one of the most potent free radicals, dants are often suggested for body-
company, which used it in photo peroxynitrate, and other nitrogen builders.
processing. Someone at the com- species that are linked to disease. While the anti-inflammatory
pany realized that they could extract Peroxynitrate is simply a combina- power of alpha tocopherol is zilch,
alpha tocopherol from the soybean tion of nitric oxide and the hydro- gamma tocopherol shows potent
oil waste products and then sell it in gen peroxide that’s produced during effects in that regard.3 It inhibits in-
bulk to vitamin companies. To this normal metabolism. flammatory eicosanoids made from
day a division of Eastman Kodak is Nitric oxide precursor supple- dietary fat and also inhibits the same
still the largest supplier of natural ments, usually based on the amino enzyme, COX-2, that is blocked by
vitamin E. acid arginine, are popular among popular analgesic drugs used to treat
But that form of vitamin E isn’t bodybuilders. On the other hand, arthritis and other types of chronic
as natural as many think. The soy- NO itself is a free radical, which is pain. Unlike the drugs, however,
bean oil is processed by a chemical harmless unless it meets up with using gamma tocopherol won’t also
methylation technique, extracting hydrogen peroxide in the body. increase the risk of dying from car-
only the alpha tocopherol form. The Thus, those who take NO-producing diovascular side effects. Since high
other vitamin E forms are discarded, supplements would be well advised levels of COX-2 are linked to various
even though they are found natu- to also use a supplement containing types of cancer, such as colon cancer,
rally in the soy oil. So even “natural” either mixed tocopherols or gamma gamma tocopherol may offer pre-
alpha tocopherol isn’t truly natural, tocopherol. ventive effects. Alpha tocopherol is
since it doesn’t exist in an isolated Many free radicals are produced useless in that area.
form in nature.1 as a result of the metabolism of cer- Diabetics experience low-level
The two most common forms of tain minerals, such as copper and inflammation in the pancreas, which
vitamin E found in food are alpha can destroy the beta cells that pro-
tocopherol and gamma tocoph- duce insulin, thus worsening the
erol. The predominant of the two is disease. Studies show that gamma
gamma tocopherol, since the best and delta tocopherols block that
sources of natural vitamin E are inflammatory effect.
various vegetable oils, all of which An increase in the density of vas-
contain larger amounts of gamma cular smooth muscle cells is linked to
tocopherol than alpha tocopherol. cardiovascular disease. While alpha
The tocopherols are there for a good tocopherol does inhibit that, taking
reason. Vegetable oils are polyun- the other tocopherols increases the
saturated fats, which means they potency significantly and thus offers
are highly prone to oxidation and more protection. In addition, mixed
rancidity. Tocopherols prevent that. tocopherols are far more potent than
Note that natural oils contain the the alpha variety alone in preventing
entire vitamin E complex. If they platelets from sticking to each other
only contained alpha tocopherol, in the blood.4 The clot that forms
they would turn rancid because, when this happens is often the im-
when found alone in oils, alpha mediate cause of most heart attacks
tocopherol becomes a pro-oxidant. In 1922, researchers found and strokes.
Those who take fish oil supple- that without vitamin E, rats One of the most exciting findings
ments should consider that effect. couldn’t reproduce. That link about gamma tocopherol occurred
Most commercial fish oil supple- to reproduction branded vita- in a study of 20,000 men. It found a
ments, whether liquid or capsules, min E a “sex vitamin.” protective effect of gamma tocoph-

onset of Alzheimer’s disease. The copherol.
brains of those who suffer from that Not all scientists think that con-
dreaded disease show higher levels suming a lot of gamma tocopherol is
of nitrates, which are linked to brain a good idea. For example, Jiyan Ma,
destruction.5 Only gamma tocoph- an assistant professor of molecular
erol protects against that internal and cellular biochemistry at Ohio
onslaught in the brain, not alpha State University, published a study
tocopherol. that involved exposing isolated brain
Bodybuilders would also be in- cells taken from mice to high levels
terested in another effect of gamma of end products of the metabolism of
tocopherol. The primary breakdown alpha and gamma tocopherols called
product of the gamma form acts quinones. The gamma tocopherol
as a natural diuretic that promotes quinone led to cellular destruction
the excretion of sodium, thus al- by preventing an essential process
leviating water retention. From a called protein folding while alpha
health standpoint, that means less tocopherol quinones did not have
risk of high blood pressure. From that toxic effect. The experiment
a bodybuilding vantage, it means was also repeated with kidney cells
more muscular definition. Gamma from monkeys and on skin cells from
tocopherol helps prevent high blood mice, with similar results.
Model: Omar Deckard
pressure thanks to its ability to pro- Commenting on the results of

tect nitric oxide in the blood from the study, Ma said, “We think that
oxidation. NO dilates blood vessels, gamma tocopherol may have this
leading to a greater muscular pump, kind of damaging effect on nearly
along with the notable “side effect” every cell in the body.” But once
erol against prostate cancer, an of lower resting blood pressure. again, this study involved isolated
effect not offered by alpha tocoph- The primary tocopherol blood cells taken from animals, not hu-
erol. Men with the highest level of carrier protein produced in the liver mans. In addition, the researchers
gamma tocopherol were 80 percent has a preference for alpha tocoph- looked at the activity of only alpha
less likely to develop prostate can- erol over the other tocopherols (only and gamma tocopherol by-prod-
cer than men with the lowest levels. 9 percent of gamma tocopherol is ucts—not the actual nutrients. There
Gamma tocopherol inhibits the carried in that manner). That leads is no human evidence that the toxic
growth of prostate cancer cells far the other forms of vitamin E to be metabolite in question—gamma
more than does alpha tocopherol. In broken down much more quickly tocopherol quinone—accumulates
addition, gamma tocopherol seems than alpha tocopherol. On the other or even exists in human cells. In fact,
to prevent the cells from turning hand, more recent investigations in the human body, half of ingested
into cancer in the first place. show that gamma tocopherol tends gamma tocopherol is converted
Reactive nitrogen species, a form to concentrate in tissues such as fat, into gamma-CEHC, the metabolite
of free radicals, are implicated in the muscle and skin.
One problem with taking large
doses of alpha tocopherol (more
than 100 units a day) is that the
more alpha tocopherol you take in,
the more gamma tocopherol is rap-
idly excreted. Conversely, taking in
larger amounts of gamma tocoph-
erol does the same thing to alpha
tocopherol—more rapid excretion.6
The answer may be to use either a
mixed, balanced blend of tocoph-
erols or to take gamma tocopherol
and alpha tocopherol supplements
at different times. Sesamin, a lignan
from sesame seeds, prevents the
premature breakdown of gamma
tocopherol, and some specific
gamma-E, or mixed-tocopherol,
supplements contain sesamin for Most commercial fish oil sup-
that reason. On the other hand, rat plements contain only alpha
studies show that combining sesa- tocopherol. To prevent fat
The best sources of natural min with gamma E also blocks the oxidation in the oil would re-
vitamin E are various production of the beneficial diuretic quire the presence of the other
vegetable oils. breakdown product of gamma to- tocopherols as well.

Bodybuilders
would also be
interested in another
effect of gamma
tocopherol. The
primary breakdown
product of the
gamma form acts
as a natural diuretic
that promotes the
excretion of sodium,
thus alleviating
excess water
retention. That means
more muscular
definition due to less
extracellular water
retention.

tocopherol doesn’t affect lipo (a);
in fact, most nutrients—other than
niacin in large doses—don’t help in
that regard.
It’s clear that man does not live
by alpha tocopherol alone, indicat-
ing once again that you cannot
improve on the inherent wisdom of
nature. Those wanting the complete
health benefits offered by vitamin E
need to take the entire complex, not
just alpha tocopherol.
References
1 Saldeen, K. ,et al. (2005). Im-
portance of tocopherols beyond
a-tocopherol: evidence from ani-
Model: Hidetada Yamagishi

mal and human studies. Nut Res.
25:877-889.
2 Jiang, Q., et al. (2001). Gamma-
tocopherol, the major form of

vitamin E in the US diet, deserves
more attention. Am J Clin Nutr.
While some initial inflammation is required for muscular growth, 74:714-22.
extended inflammation blunts muscular recovery after training. 3 Jiang, Q., et al. (2000). Gamma-
That explains why antioxidants are often suggested for body- tocopherol and its major metabo-
builders. lite, in contrast to alpha-tocopherol,
inhibit cyclooxygenase activity in
of gamma tocopherol that offers than gamma tocopherol, though macrophages and epithelial cells.
diuretic effects, and is excreted. In specific supplements, usually based Proc Natl Acad Sci USA. 97:11494-9
nature antioxidants work as a team, on a palm or rice bran oil, are avail- 4 Liu, M. , et al. (2003). Mixed
preventing toxic reactions that may able. The tocotrienols have proper- tocopherols inhibit platelet aggre-
develop from the normal metabo- ties not offered by other members gation in humans: potential mecha-
lism. of the vitamin E complex.7 For nisms. Am J Clin Nutr. 77:700-6.
The tocotrienols are even rarer example, only tocotrienols inhibit 5 Williamson, K.S., et al. (2002).
the enzyme in the liver that synthe- The nitration product 5-nitro-
sizes cholesterol.8 Inhibiting that gamma tocopherol is increased in
enzyme would lower blood choles- the Alzheimer brain. Nitric Oxide.
terol levels, and the most popular 6:221-227.
drugs prescribed to treat cardiovas- 6 Yoshikawa, S., et al. (2005). The
cular disease, statins, work in that effect of gamma tocopherol admin-

manner. Tocotrienols may more istration on alpha tocopherol levels
effectively block the oxidation of and metabolism in humans. Eur J
low-density-lipoprotein cholesterol Clin Nutr. In press.
in the blood.9 7 Theriault, A., et al. (1999). To-
Tocotrienols are distributed more cotrienol: a review of therapeutic

evenly through the fatty membranes effects. Clin Biochem. 32:309-19.
of cells, thus offering more protec- 8 Black, T.M., et al. (2000). Palm
tion than other members of the tocotrienols protect apo+E mice

vitamin E family. Animal and cell from diet-induced atheroma for-
studies show that tocotrienols alone mulation. J Nutr. 130:2420-26.
NO itself is a free radical, may help prevent breast cancer. 9 Qureshi, A.A., et al. (1997). Novel
which is harmless unless it They also prevent the destruction of tocotrienols of rice bran modulate
meets up with some hydro- neurons from overexcitation caused cardiovascular disease risk param-
gen peroxide in the body. by large releases of glutamate in the eters of hypercholesterolemic hu-
Thus, those who take NO brain.10 That happens during most mans. Nutr Biochem. 8:290-98.
producing supplements strokes and accounts for the brain 10 Packer, L., et al. (2001). Molecu-
would be well advised to also damage that often ensues. Tocotri- lar aspects of a-tocotrienol anti-
use a supplement containing enols reduce lipoprotein(a), which oxidant and cell signaling. J Nutr.
either mixed tocopherols or acts like low-density lipoprotein in 131:369S-373S. IM
gamma tocopherol. accelerating cardiovascular disease,
by an impressive 17 percent. Alpha

Heavy
Duty
The Wisdom of Mike Mentzer by John Little
Q: There’s been a lot of talk on the
Internet lately about whether or not
strength increases are necessary to build
muscle. What was Mike’s view on the
matter?
A: It comes down to natural training vs. drug-assisted training. If you’re taking
steroids or other growth drugs that cause the body to retain water (of which muscle is
76 percent), then almost any type of training program will cause you to grow measur-
ably bigger muscles—at least for as long as you’re synthetically helping your body to
retain such fluid. If you’re looking to build muscle without using potentially danger-
Balik\ Model: Mike Mentzer
ous substances, however, then you need to thicken the cross-sectional area of actual
muscle tissue, its protein component. That requires high-order stimulation as well as
time to produce the growth you’ve stimulated.

Heavy Duty
Every time you work out and this—who every time they walk into be gaining a pound only every 2 1/2
you’re up in reps or weight (or both), a gym, the first thing they do is step weeks or so. And if on that given day
you’re stimulating your muscles on the scale. If they’re not gain- you got a haircut and had diarrhea,
to get bigger—but only a little bit. ing weight every workout or every you’d register a weight loss. Do you
It takes many, many such strength week, then they suspect something see now why you shouldn’t be using
increases to produce a discernible is wrong. In most cases something bodyweight increases as your stan-
mass increase and many such mass is wrong, but it’s not necessarily dard of progress?
increases to produce an increase that they’re not gaining weight. The “Of course most bodybuilders
that registers on a bodyweight scale. point I’m making here is that you want to gain weight. And they will—
Studies we’ve conducted at shouldn’t evaluate your workout- ultimately. But [as bodyweight gains
Nautilus North indicate that you’d to-workout efforts by the standard come so slowly] workout to work-
be doing well to produce an aver- of bodyweight increases. Muscle out, you want to know that you’re on
age gain of three-quarters to 1 1/2 growth on a daily basis—even at the right track so that you ultimately
pounds of muscle over a two-week best—is negligible. do gain muscle—noticeable body-
period. That rate of growth may “Let’s take a best-case scenario. weight increase and muscle mass
not be sustainable on a progressive Say you have the required genetics, increase.
basis from month to month—that and you’re going to train properly “The appropriate standard to
is, there may be periods when your in the course of the next year, eat use for evaluating bodybuilding
lean levels go up for several weeks adequately and gain 30 pounds progress is strength increases. When
and then plateau, only to go up of muscle. As great as that is, 30 you’re training properly, you’ll
again several months later. Mike pounds of muscle in one year aver- be going up in reps, in weight or
often pointed out that most body- ages out to only slightly over one both—on every set of every exercise,
builders use the wrong standard ounce a day—which isn’t enough to or damn near. I’ve had clients who
for evaluating their workout-to- register on your typical bodyweight have gone up on every set of every
workout progress—bodyweight scale every day or even every week. workout for many, many months.
increases: “There are 16 ounces in a pound, “While all that is true beyond
“I know of bodybuilders—I was and if you were weighing yourself any shadow of a doubt, it’s also true
once myself a bodybuilder who did each week on a certain day, you’d that strength increases precede size
Every time you

work out and
you’re up in
reps or weight
(or both), you’re
stimulating your
muscles to get
bigger—but only
a little bit.

increases. Most people get stronger netics. But as long as you’re getting
for a while without getting bigger, stronger, you know you’re on the
but as long as an individual contin- right track.
ues to get stronger, he’ll eventually “That’s true for most people, by
get bigger. Just how strong he gets, the way. I can remember, in the
how long it takes, I can’t say because early part of my training career
those are matters dictated by ge- especially, there would be periods of
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“Strength increases
precede size increases.
Most people get stronger
for a while without getting
bigger, but as long as an
Neveux \ Model: Chris Cook
individual continues to get

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Available at health and vitamin stores,
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Heavy Duty
even as long as four months during gains, and 2) you might better be be weeks when you do gain five
which I’d get stronger on a regular able to assess your rate of progress pounds. By the way, that’s how Mike
basis and not gain any weight. I using those two examples as touch- Mentzer gained muscle:
grew enormously frustrated and stones. “I’d go for several months without
almost gave up more times than I Again, however, the common gaining any weight and then, all of a
care to remember. For most people, denominator is that if you train for sudden—voilà—I step on the scale,
though, strength comes first.” strength, the mass will follow. If and I’m five pounds heavier.”
Like Mike, I’ve trained clients who you’re using tape measures (par-
over a two-month period have gone ticularly without proper body com- Q: I understand Mike’s theory
up as much as 80 pounds on their position analysis methods) and are of intensity being the most
squats and as much as 150 pounds seeing “gains” on a daily or weekly important factor in the growth-
on their shrugs but are discouraged basis, then chances are the gains stimulation process. Now that
that such strength gains yielded you’re measuring are something I have this first principle, how-
only a three-pound gain in muscle. other than muscle (most often in- ever, I want to know exactly how
I point out that this is progress—as
it should be, particularly if they
were not grossly underweight to
start with and if they’re not taking
anabolic drugs. Think about it: If
you were to gain three pounds every
two months, by the end of one year
you’d have gained 18 pounds of
muscle, which is excellent progress.
As Mike once pointed out:
“Some people wonder just how
much muscle that is. Visualize sit-
ting in front of you on your dinner
table a single, one-pound beefsteak.
Now imagine 18 of them. That
would probably be enough to al-
most cover your dinner table.”
If you were able to sustain that
rate of growth for two years, you’d
gain 36 pounds of muscle—think
of all the beefsteaks. I want you to
gain a rational perspective on what
you can reasonably hope to achieve
with proper strength training, which
is what bodybuilding exercise is
(based on the progressive overload
principle of muscle physiology), and
thus avoid frustration.
Dr. Doug McGuff, an emergency
room physician who also owns a
personal-training center in South “Overtraining is
Neveux \ Model: George Farah
Carolina, recently trained an indi- not just something

vidual who had excellent genetics ‘kinda’ negative;
on a variation of Mike’s Consolida-
tion Program (three exercises per-
it’s the single worst
formed once a week). That person training mistake you
gained 30 pounds of muscle over can make.”
the course of a year.
So if training for strength in-
creases combined with good genet- flammation, water retention and/or many of those sets I should do
ics might see a 30-pound gain of fat gains). It takes the body much for best results.
muscle over the course of a year longer to produce real muscle. A: That’s an excellent question,
and training for strength increases Frustration is often the greatest as a proper science of bodybuilding
combined with fair genetics might hindrance to bodybuilding progress, should tell you exactly how many
see an 18-pound gain of muscle and part of the reason for frustra- sets to do. Most trainees (and not
over that same time period, you can tion is ignorance. In other words, a few muscle magazines) continue
see that 1) training for strength in- you’re not going to gain five pounds to tell everybody to do 12 to 20 sets.
creases produces substantial muscle of muscle a week, though there may As Mike often pointed out, though,

Heavy Duty
Neveux \ Model: Aaron Baker

Neveux \ Model: Dave Goodin
“It’s possible to drive yourself into

an overtraining situation that takes
months to overcome.”
that’s not very exact: Is it 12 or is it exercise science we’re looking to not they make no progress or very, very,
20? And if it’s 12, why would any- infuse but impose on the body the very little. They conclude—errone-
body want to do 20? And if more requisite training stimulus. Too little ously in many cases—that they
sets are really better, as many imply, intensity, and there will be no effect; have terrible genetics, that they’re
then why not do 200 sets? Why stop too much, and you’ll be overtrained. hardgainers or nongainers. Then
at 20? Where did they ever get the That’s all it takes: Even one set they give up training entirely or
number 20 anyway? It’s arbitrary, as more than is minimally required to continue going to the gym as a sort
Mike once pointed out: build up your muscles will cause of social ritual.
“Remember, science is an exact you to go into the negative—a loss “In many of these cases these
and exacting discipline; there’s of muscle. Here’s Mike on that im- individuals have great genetics. The
no room for the arbitrary in sci- portant issue: point I’m making here is that with-
ence. Let’s go back to my favorite “Overtraining is not just some- out the proper methodology you
people—NASA headquarters—right thing ‘kinda’ negative; it’s the single could have Mr. Olympia genetics
before a man-moon launch. The worst training mistake you can and not even know it. If a surgeon
director yells down to the end of make. The greater the overtraining, doesn’t master the principles of
the control module, ‘Hey, Fred. Why the more dire the consequences. surgery, he’s not going to be as suc-
don’t you try throwing a blue switch It’s possible to drive yourself into cessful a surgeon as the guy who got
this time instead of a red one? Let’s an overtraining situation that takes all A’s and was very disciplined and
see what happens.’ Not very likely months to overcome. If you were to mastered the principles of surgery.
their moon missions would suc- get a sunburn, you wouldn’t keep What we need here is the ‘specific
ceed.” going out into the sun, would you? appropriate knowledge to achieve
Mike made an even more apt “We don’t have quite as clear an our goals.’”
analogy with medical science. If you alarm signal when we’re overtrain- So what we’re looking for here
were going into surgery tomorrow, ing in bodybuilding. I know of is the precise amount of exercise
you’d very much want your anes- people who overtrain every day for required, and the logical place to
thesiologist to give you the “precise” months—they know nothing about start—even if you’re skeptical—is
amount of anesthesia required— this stuff. What they do amounts, with the least amount possible. If
any more than that and you could in essence, to running to the news- one set doesn’t work, you can always
die. Now apply that principle to stands each month, grabbing up a go to two.
exercise science; in both cases we’re bundle of muscle magazines and Mike’s experience can save you
dealing with the human body. The grabbing a program of some cham- the time and the headache; he
anesthesiologist is looking to infuse pion’s. Then they go into the gym trained more than 2,000 people.
the human body with the precise and slavishly adhere to it for months Since opening my fitness center, I’ve
amount of anesthesia required. In and even years, during which time supervised (continued on page 208)

Heavy Duty
(continued from page 205) more than to high-intensity sunlight as well the ad on the opposite page.
42,000 workouts. Our collective ex- as others, some don’t tolerate high- Article copyright © 2007, John
perience has caused us to conclude intensity exercise stress as well as Little. All rights reserved. Mike
that one set per exercise and never others. For an exercise physiologist Mentzer quotations provided
more than two sets per muscle is all to tell everybody to do exactly the courtesy of Joanne Sharkey and are
that’s needed. That’s just the way it same program is an admission of used with permission. IM
is. According to Mike: ignorance about genetics and the
“If you’re skeptical, your subcon- body’s response to stress.”
scious child is telling you that ‘more
is better.’ In some cases that’s true; Editor’s
Building muscle is
more money is better than less—but note: For
you can’t take that principle and a complete a lot like getting a
blindly apply it to exercise and ex- presentation of suntan. If you tan for
pect to get anything out of it. One Mike Mentzer’s too long, you burn,
set per exercise, never more than Heavy Duty blister and lose skin.
two sets per muscle. Even if you’re training
skeptical, that’s the logical place to system, consult
start. If you start out with 20 sets his books
and that doesn’t work, you’re lost. Heavy Duty II,
Where do you go—up to 21 or down High Intensity
to 19? If one set doesn’t work, you Training the
can go only upward, and very me- Mike Mentzer
thodically. Way and the
Neveux \ Model: Laurie Donnelly

Medical science had to do a lot newest book,
of research to develop the chemical The Wisdom of
compounds and dosage that would Mike Mentzer,
be effective as anesthesia. Body- all of which
building isn’t quite as formally dis- are available
ciplined; we don’t have universities from Mentzer’s
working on the
precise “dos-
age” for mus-
cle-building
stimulus. In
fact, in Mike’s
opinion, uni-
versity exercise
physiology
departments
still teach their
students to do
“three sets of
10 reps,” which
is baseless.
Mike’s take:
“Where did
Neveux \ Model: Moe El Moussawi
fascination
with the num-
ber three come
from in exer-
cise? There’s
the Three
Stooges; there’s
the Father, the
Son and Holy Ghost; there’s three official Web site, www.MikeMentzer If you train too long at a
square meals a day; bad luck comes .com. high intensity, you over-
in threes. Meanwhile, a very im- John Little is available for phone train, which produces
portant principle of science is that consultation on Mike Mentzer’s catabolic reactions. Ca-
there’s no room for the arbitrary. Heavy Duty training system. For
tabolism is the opposite of
“For some people ‘three sets of rates and information, contact
10 reps’ is gross overtraining. Just as Joanne Sharkey at (310) 316-4519 or anabolism; it’s the loss of
some people don’t tolerate exposure at www.MikeMentzer.com, or see muscle tissue.
An Excerpt From the E-book
3D Muscle Building
by Steve Holman

Pulldowns
he first part of 3D Lats That’s a solid POF

Muscle Building Midrange: Pulldowns 2 x 7-9 routine; however, we’ve
features an analysis Stretch and contracted: found that behind-the-
of the program Jona- Machine pullovers 2 x 7-9 neck pulldowns can be
than Lawson used to Midback stressful to the shoulder
pack on 20 pounds of Midrange: Behind-the- joints and that standard
muscle in 10 weeks neck pulldowns 2 x 7-9 pulldowns for the lats also
in the 1990s. It was a two-phase ap- Stretch: One-arm work the midback mid-
proach, the first being a three-days- dumbbell rows 1 x 7-9 range position effectively.
per-week anabolic-primer program Contracted: Bent-arm We’ve found that we can
and the second a 3D Positions-of- bent-over laterals 2 x 7-9 skip the exercise for that
Flexion every-other-day program. position or do some type
The following excerpt from Chapter Upper traps of machine row or dumb-
6 looks back and improves on the 3D Stretch and contracted: bell row, as you’ll see
POF back workout Jonathan used: Forward-lean shrugs 2 x 7-9 below.

stretch at the beginning and some
Back Analysis contraction with resistance at the
The upper back has many smaller end of both of those movements,
muscles, but efficiency-minded you achieve neither position com-
bodybuilders will realize that they pletely.
only have to train the larger masses,
the lats and traps, to fully develop Stretch
the smaller muscles if the work is The bottom of a pullover—
hard and heavy. That’s especially upper arms overhead with the
true if you train the large areas from elbows slightly below the plane
their three positions of flexion. of the torso—puts the lats in the
Using 3D POF enables you to hit total-stretch position. The resis-
every crevice of your back without tance pulls your arms back, not
wasted effort. out or up, as in a pulldown or chin.
Let’s take the two major areas of
the upper back, divide each into Contracted
its three positions and identify the For you to achieve total peak
movements that work them. contraction in your lats, your
upper arms must be down, close
to and behind your torso, as in the
Latissimus Dorsi bottom of an undergrip pulldown
Midrange to the lower chest, a stiff-arm
Front chins or front pulldowns— pulldown or a bent-over undergrip
with your upper arms pulling down row. Scapulae rotation, which you
from overhead and into your sides— achieve with the aforementioned
work the lats’ midrange position exercises, is important when
with help from the biceps and traps. you’re striving for complete lat
Note that although there’s some contraction.
Holman
10-week results (above):

Jonathan Lawson used a
big, basic routine for five
weeks followed by a five-
week 3D POF program for a
20-pound bodyweight gain
in the ’90s. Today (at right)
he uses refined 3D POF pro-
grams that include X Reps
and X-hybrid techniques to
build more size and etch in
detail. (Photos from www
.X-Rep.com)

Model: Jonathan Lawson
Stiff-Arm Pulldowns
Stiff-arm pulldowns Dumbbell Pullovers

hit the lats’
contracted position,
while pullovers
elongate the lats to
attack the muscle’s
stretch position.
Midback (Trapezius)
Midrange
As you saw above in Jonathan’s
original Size Surge program, I used
to recommend behind-the-neck
chins or behind-the-neck pull-
downs for midrange midback work;
however, pulldowns performed
during the lat program do a good
job of hitting the middle traps, as
well as the lats. Unless your mid-
back needs specialization, skip the
exercise for this position—or you
can do some type of machine or
bent-over row.

Stretch bodypart to new levels of width
The bottom of a close-grip cable and thickness with as little wasted
row or one-arm bent-over dumb- effort as possible.
bell row—torso forward and bent at
about 90 degrees to the thighs, arms Efficient Back Training
extended, hands or hand moving to
the centerline of the body—com- The POF training strategy gives
pletely stretches the midback. your upper back a thorough work-
The resistance pulls the arms and out, but you should follow a couple
scapulae forward, not up, as in a of rules for best results:
pulldown.
•Work the weaker of the two
Contracted back areas first. For example,
The top of a shoulder-width if your midback is fairly well
cable row or bent-over row—elbows developed but your lats are lag-
back behind your torso and angled ging, work the lats first and the
slightly up and away from your midback second. (That’s why
body and shoulder blades together. Jonathan chose to work lats first;
A more isolated version of the ac- his midback is better.)
tion is bent-arm bent-over laterals,
a movement that’s between a two- •Use a medium grip—only
arm bent-over dumbbell row and a slightly wider than shoulder
strict bent-over lateral raise. width—on most exercises. That
Now let’s construct a produc- will give you better leverage and
tive back attack that will push the optimal (continued on page 222)
Chins
Chins, with a grip slightly wider than shoulder

width, provide a lateral-pulling action, the
midrange position for the lats.

Bent-Over Barbell Rows
Model: Robert Hatch

Bent-over
rows blast the
midback with
contracted-
and midrange-
position work.
Close-grip
cable rows
work the entire
back, but the
arm’s extended
position spreads
the scapulae
for midback
stretch-position
Model: Will Harris
action.
V-Handle Close-Grip
Cable Rows
Undergrip
pulldowns
involve a number
of muscles,
including the
biceps, lats
and midback;
however, the
finish position
is the lats’
contracted
position, and
the top, arms-
extended
position
provides some
lat elongation.
With two
exercises,
overgrip
pulldowns
and undergrip
pulldowns,
you can hit all
positions for a
very efficient
lat-building
Undergrip Pulldowns
program.
(continued from page 219) target- bent-over rows or stiff-arm (No pause at the top or bottom;
muscle activation. pulldowns*, 1-2 x 9-12 use a quick twitch at the bottom
(No pause at the top or bottom, for a more powerful midback
and don’t lock out your elbows.) contraction.)
The 3D POF Back Attack *A pullover machine will work
both the stretch and contracted Contracted: Bent-arm
Lats positions, as in Jonathan’s lat bent-over laterals, 1-2 x 9-12
Midrange: Front pulldowns routine. You can substitute ma- (No pause at the top or bot-
or chins, 2 x 9-12 chine pullovers for pullovers and tom.)
(No pause at the top or bottom.) undergrip pulldowns if you have
one available. Upper Traps
Stretch: Barbell pullovers Stretch and Contracted:
or dumbbell pullovers, 1-2 x 9-12 Midback Forward-lean dumbbell
(At the bottom, or point of stretch, Midrange: Trained during shrugs, 1 x 9-12
use a quick twitch to involve more pulldowns or chins for lats (No pause at the top or bottom.
muscle fibers; no pauses.) Keep your torso leaning slightly
Stretch: Close-parallel-grip forward, and at the bottom of the
Contracted: Undergrip cable rows or one-arm dumbbell stroke direct the dumbbells to
pulldowns, undergrip rows, 2 x 9-12 move in front of your thighs for a

3D Back Program 1
Lats
M: Chins 2 x 7-12
S: Dumbbell pullovers 1 x 7-12
C: Stiff-arm pulldowns 2 x 7-12
Midback
M: Bent-over barbell
rows 2 x 7-12
S: V-handle cable rows 1 x 7-12
C: Bent-arm bent-over
laterals 2 x 7-12
Upper traps
S/C: Forward-lean
dumbbell shrugs 2 x 7-12
3D Back Program 2
Lats
M: Pulldowns 2 x 7-12
S/C: Machine
pullovers 2 x 7-12
Midback
M: Covered with lat work
S: One-arm dumbbell
rows 2 x 7-12
C: Machine rows 2 x 7-12
Upper traps
Covered with midback work
Model: Jonathan Lawson
3D Back Program 3
Chest-Supported Rows Lats
M: Wide-grip chins 2 x 7-12
S: Dumbbell pullovers 2 x 7-12
C: Undergrip
Chest- pulldowns 2 x 7-12
Midback
supported M/S/C: Two-arm
rows hit the dumbbell rows (with
chest support) 2 x 7-12
stretch- and Upper traps
contracted- M: Close-grip upright
rows 2 x 7-12
positions of S/C: Barbell shrugs 2 x 7-12
the midback
with muscle 3D Back Program 4
synergy. You Lats
M: Chins 2 x 7-12
essentially S/C: V-handle or
train all three undergrip pulldowns 2 x 7-12
Midback
positions of M/S/C: Two-arm
flexion with dumbbell rows (with
chest support) 2 x 7-12
one exercise. Upper traps
Add shrugs, S/C: Forward-lean
dumbbell shrugs 1 x 7-12
and you have a
Model: Derik Farnsworth
killer midback Note: M = midrange, S = stretch

and C = contracted
attack. Dumbbell Shrugs

Bent-Arm Bent-Over Laterals
advanced, skip the shrugs and stick

with the lower set numbers for eight
total sets. (You’ll find sample pro-
grams on page 224.)
Also, to pare down the volume
even further, you may want to do
one of the full lat routines and then
follow with two sets of chest-sup-
ported dumbbell rows as your single
midback movement. It’s very ef-
ficient, as it hits the stretch position
if you allow the dumbbells to come
together at the bottom and hits the
contracted position if you pull your
hands wide at the top. Plus, it has
the synergy of a midrange move-
ment. Keep in mind that most lat
exercises also train your midback to
a degree.
On the other hand, if your mid-
back is a weak point, you should use
Model: Steve Kummer
a 3D POF routine that includes an

exercise for each position.
Editor’s note: For more on 3D
POF, visit www.3DMuscleBuilding
.com. IM
Bent-arm bent-over laterals are a more isolated contracted-position midback

exercise, while one-arm dumbbell rows hit the stretch position—if you direct
the dumbbell to move to the torso’s center line at the bottom of the stroke.
trap stretch. Then, as you shrug, di-
rect them to move out to your sides
to hit the completely contracted One-Arm Dumbbell Rows
position.)
You train your upper traps, which

tend to work somewhat indepen-
dently of the middle traps, at the
end of your back routine because
you’ve already hit the midrange
position with most of the other back
exercises. Note, however, that you
should do shrugs only if you need
upper-trap work, which refers to the
area from your shoulders to your
neck. Most bodybuilders get plenty
of indirect stimulation in that area
from other delt and back exercises.
If you choose to do shrugs, the
dumbbell variety is the most ef-
ficient—provided you have dumb-
bells heavy enough—because you
have the freedom of movement to
hit the traps’ stretch and contracted
positions, as described above.
Model: Mike Morris
Keep in mind that this is an in-

termediate-advanced routine. At
the top end you do 11 sets, which is
quite a bit of work, so unless you’re

Body
X-traordinaire
Toney “the X-Man” Freeman
Talks Bodybuilding and his Road to the
Winner’s Circle by David
Da Young
Photog
graphy by Michael Neveux
B efore his win in Texas at the ’06 Europa Super Show, Toney Freeman was
the fans’ choice for the most underrated pro on the circuit. After every one of
his contests the Internet message boards lit up with the same threads: Tony was
robbed! Why aren’t the judges giving this guy a closer look? Unlike the fans, how-
ever, Toney didn’t complain; instead, he did what a champion is supposed to
do. He re-evaluated his physique, got new advice and went to work in the gym.
He dug down deep, found out what he was made of and hit the gym with new-
found vigor.
After Toney’s Europa win the boards lit up again: Is this guy now a serious con-
tender? Can he do damage at the Olympia?
Freeman placed seventh at the ’06 Mr. Olympia, a fine show-
ing, and the buzz turned to how he was primed for more pro
wins—the ’07 IRON MAN, for instance. In fact he went on to
take the IM Pro and the San Francisco Pro and to place third
at the Arnold Classic. The X-Man is definitely on a roll. Let’s get
Winning the scoop.
the ’07
IRON MAN DY: How old are you, and where did you grow up?
Pro.
TF: I was born on August 30, 1966, in South Bend, Indiana,
very close to Notre Dame University. I lived in Indiana until
I was 13; then in 1979, I moved to Alabama. Later I moved
to Savannah, Georgia. In 1983 I moved to Atlanta, and I’ve
been here ever since.

Body
X-traordinaire
Mr. Georgia. I saw that his physique to bodybuilding, and the next year I
DY: How did you get started in was pretty awesome, and I thought got my pro card.
bodybuilding? that I needed to step it up or he DY: You must have been exhil-
TF: I was always a skinny kid. My might steal my woman. So that’s arated when you finally won.
mother is 5’4”, and my dad is 5’7”. I how I got started in bodybuilding TF: You’re right. I was over-
was introduced to weights in ninth and lifting. whelmed. It was an incredible ex-
grade during the football program— I was 6’2”, 160 pounds, and I perience—one of those experiences
but they just cared about how joined the gym the following week. that is really very hard to describe.
much we could bench and squat. I was lucky enough to get together You just have to experience it to
When I was in high school, I hated with a couple of seasoned body- really understand how it feels. Espe-
weights—I was weak; I sucked at it. builders who showed me the proper cially since I had such a long, hard
DY: So what turned you way to train. I started making prog- road. People said that I was washed
around? ress, so I began to like it. up, I couldn’t do it. I had started to
TF: After high school I didn’t lift DY: A lot of people get frus- believe that myself. I never gave up.
weights again until I was engaged trated and give up because of I allowed myself to take a break, and
to my former fiancée. It was 1986, lack of progress. It sounds as I’m glad I did. It turned out to be a
and one of her best friends was a if you got some good advice, blessing in disguise. I allowed my
bodybuilder. I lived in Atlanta, and though. body to heal. I felt brand-new. And
they lived in Savannah. One day she TF: Well, my first goal was to here I am.
showed me a picture of him, and he reach 200 pounds. I just wanted DY: That’s persistence. I’m
had just won second place in the to put on a little size. It took me curious: Do you ever see the girl
about a year and a half to reach who got you started?
that goal—actually, I got to 195 TF: Oh, yeah. We got married,
pounds. That’s when I really and we have a 17-year-old together.
“I feel that bodybuilding started enjoying it. In 1991, I was I keep the girl; I never lose the girl,
needs a good swift kick just under 200 pounds when I brother. We’re divorced now, but you
in the pants in a positive saw Kevin Levrone win the NPC know, it’s all good.
direction.” Junior Nationals and the Nation- DY: What do you weigh today?
als. In January 1992, I decided TF: I was 286 at the Olympia last
to give bodybuilding a shot, to year. I turned pro weighing 250 at
kind of make a career out of it, the ’02 Nationals.
so that’s when I got serious. I DY: Before you turned pro,
started working with this guy what did you do for a living?
named Harold Hoag, who was TF: I was in construction, and
into wrestling. He took me from I was working on a lot of govern-
200 pounds to 255 in about 2 1/2 ment jobs. I was basically struggling
months. through school, and I decided to
DY: You gained 55 pounds join the workforce full time. I had a
in 2 1/2 months? Dang! career in construction for 10 years.
TF: Yes, it took 10 or 11 weeks. I also made some extra money as a
Harold knew how to get results. male stripper for women.
DY: I understand that you DY: Beside bodybuilding, do
had a long road of overcom- you play other sports?
ing injuries and obstacles TF: I’m a fisherman at heart. I
leading up to turning pro. love to fish. I’m also a singer. Once
TF: Yes, I starting competing I retire, I want to sing the National
in 1989 and did my first national Anthem at the Olympia.
show in 1993. I was on the na- DY: I guess both of those ac-
tional level for five years and was tivities are good ways to relax
in the top five four years in a row. and get your mind off the rigors
DY: What happened after of competitive training. What
that? type of music are you into?
TF: I tore a pec in 1996 and left TF: My father was a preacher, so
bodybuilding. I didn’t train at all I’m into gospel and R&B. I’m not
for five years. I finally got my pec really into rap, but I like some of it.
operated on late in 2000 and got I’ve been singing since I was talking,
the clearance to start rehab in I guess. I used to have a group when
February of 2001. I started seri- I was a teenager.
ous training in August 2001 and I think because my dad was in a
got eighth at the Nationals. So I band and he knew all the stuff that
thought, “Hey, I can still do this.” came with the music industry, he
That’s when I rededicated myself kind of steered me away from pur-

suing it as a career. He just did not
want me to get caught up with the
stuff that he experienced, and he was
right because I probably would not
have been able to handle it, especially
looking at the entertainment industry
today.
DY: So your dad is a pastor?
TF: He is a Seventh-Day Adventist
church pastor. He has a church in
Atlanta in the West End, which has
around 3,000 members. Before he
became a minister, he sang in a band.
He was the lead singer, and he also
played basketball.
DY: What was it like when you
were growing up?
TF: My parents were very strict—
very firm but very loving. They taught
us how to be humble, respectful, and
how to be good people. I have total
love and admiration for my parents.
We were very poor growing up, but
they did their best to provide us with
whatever we needed.
DY: A lot of guys turn pro and
then never get in great shape
again. It’s very demanding men-
tally. What motivates your train-
ing and diet today?
TF: I have different ways of looking
at things now. When I was younger,
I liked the way I looked. It was fun. I
liked the reaction I got from people.
Now I’m 40 years old, so I’m trying
to maintain my youth, and I’m mak-
ing a good living at it. I also feel that
bodybuilding needs a good swift kick
in the pants in a positive direction. So
that motivates me to try to become
the best. Kind of the way Arnold was.
Arnold made bodybuilding great.
He made people love bodybuilding.
He made the bodybuilding industry.
We’ve kind of lost track of that. People
like me, Phil Heath and Dexter can
hopefully bring back the aesthetic
look over that of sheer mass.
I also put pressure on myself. I al-
ways thought that I was in good shape
for a pro-level competitor, but now
I realize that my accomplishments
were mainly because of my size and
shape. For this year’s competitions
I’m bringing an entirely new level of
conditioning. I work better under
pressure. I like being in the under-
dog position. It makes you crawl and
scratch your way.
DY: Pressure adds a new ele-
ment of motivation. It kind of
puts you in a different mind-set.

I understand that your diet strategy
is something new, correct?
TF: Yes. I’m working with Dave Palum-
bo. His philosophy is different from most
people’s. A lot of people do low-carb
diets. I basically go on a no-carb diet—I
only get 50 grams of trace carbs a day.
The diet’s full of essential fatty acids and
protein. It switches the body over from
burning glucose to burning fat. I’ve been
able to put on a lot of muscle and really
tighten up.
DY: Do you do that in the off-sea-
son too?
TF: Yes, but in the off-season I’ll be
doing carbs at certain meals and no
carbs at other meals. I was actually grow-
ing on 350 grams of protein, 50 grams of
carbs and 120 grams of fat a day. It works
like crazy.
DY: That’s really intriguing. Tell us
more.
TF: After waking, I do my first session
of cardio. As soon as I’m done, I take four
caplets of VPX BCAAEX branched-chain
amino acids and 10 grams of VPX Ultra
Pure Glutamine powder.
Then the rest of the day looks like this:
Meal 1
6 whole eggs with
4 extra whites
3 capsules CMZ amino acid–chelated
minerals
Meal 2
50 grams Zero Carb Protein with
2 tablespoons peanut butter
1 scoop VPX FiberTeq
Fiber is very important on a restricted-

carb diet both for health and for fat
loss. Many people forget that.
Meal 3
8 ounces chicken breast
1⁄2 cup almonds
Preworkout
4 caplets VPX BCAAEX
10 grams VPX Ultra Pure Glutamine
Postworkout
4 caplets VPX BCAAEX
10 grams VPX Ultra Pure Glutamine

Body
X-traordinaire
Meal 4
Meal 5
8 ounces red meat
Salad
Meal 6
DY: How much cardio are you doing for

competitions?
TF: I’m up to 2 1/2 hours a day, broken into
two sessions.
DY: What other strategies do you feel
have added to your getting where you are
today?
TF: I eat clean and train hard all year long.
I throw in a cheat meal once a week in the
off-season. That pizza or whatever goes down
easy, but to be honest, those meals make me
feel just awful. So I enjoy staying clean. It’s just
too hard to get fat and get lean again.
DY: How do you organize your training
week?
TF: Here’s my split:
Day 1: Quads and light

hamstrings
Day 2: Chest and light triceps
Day 3: Back and light biceps
Day 4: Hamstrings and
light quads
Day 5: Shoulders
Day 6: Arms

I always start with a basic, com-
pound barbell movement, then a
compound dumbbell movement.
After that I do a shaping movement;
then I move on to various machines.
Now at 40 and to avoid injuries,
even when I’m doing free weights,
I’m in control of the weight 100 per-
“I’m in control cent of the time. I want longevity, so
I train lighter and more focused.
of the weight For example, at one time I was
100 percent of doing deadlifts with 405 for sets of
10. Now I might do only 225 for sets
the time. I want of 15.
A full workout means that I do
longevity, so I train three to five exercises, four to six
sets per exercise. A light workout
lighter and more means I do only two exercises but
still four to six sets.
focused.” DY: Give me an example of
what a week’s worth of exercises
might look like.
TF: Here it is:

Body
X-traordinaire
Quads
Squats
Leg presses
Leg extensions
Hack squats
Walking lunges
Hamstrings
Lying leg curls
Stiff-legged deadlifts
Chest
Incline-bench presses
Dumbbell bench presses
Flyes
Hammer Strength incline presses
Cable crossovers
Triceps
Smith-machine close-grip bench
presses
Pushdowns
Back
Chins
Wide-grip pulldowns
Dumbbell pullovers
Hammer Strength rows high
Hammer Strength rows low
Biceps
Barbell curls
Machine curls
Shoulders
Smith-machine presses
Dumbbell presses
Dumbbell lateral raises
Machine rear-delt laterals “A full workout
Shrugs
is three to five
Calves
Standing calf raises exercises, four
Seated calf raises
Leg press calf raises
to six sets per
Machine donkey calf raises exercise. A light
Quads
Hack squats
workout means
Walking lunges I do only two
exercises but still
four to six sets.”

Body
X-traordinaire
Hamstrings one of my best bodyparts. what you’re made of. To be a cham-
Lying leg curls DY: How about keeping your pion you have to ask, What do I have
Seated leg curls waist small? to do to be the best? You have to
Lying leg curls (different TF: Well, I take in plenty of fiber keep searching until you reach your
machine) and vegetables, and I think that’s goal. You can’t let obstacles stop
Stiff-legged deadlifts important. I also keep my meals you; you find a way to get around
small. A lot of guys have forgotten them.
Biceps that. DY: What advice do you have
Barbell curls DY: That was one of the origi- for someone who wants to com-
Alternate dumbbell curls nal reason that bodybuilders pete in bodybuilding?
Dumbbell hammer curls started eating many small TF: It’s just like anything. I think
Reverse preacher curls meals—to keep the waist small. you should start by doing research.
Machine curls When they started chasing size, Go to a show and see what it’s all
the meals got bigger and bigger about. Maybe hire a trainer, perhaps
Triceps and stretched the waist. somebody who has actually done
Smith-machine close-grip TF: That’s right. I have an entire it before—not just somebody who
bench presses health protocol, and we have a says they know what they’re doing.
Machine dips People can’t give you direction for
Pushdowns (bar) something that they’ve never done
Pushdowns (rope) before. You might as well get a map
Machine extensions and find it yourself.
Machine overhead extensions So if you’re trying to compete, go
approach someone who has actu-
DY: Of course those are ally done well as a competitor. Seek
just guidelines, right? advice from an expert and prepare
TF: Yes, they are guidelines. your mind for the task at hand,
I remember when I first started because it is not a joke. People
out, I wanted to be really wide, think that just because they go to
so I set goals like, “I want to the gym, just because they do car-
do 100 wide-grip chins.” I was dio, that they are supposed to be a
weak, so it might have taken good bodybuilder. There is more to
me 20 sets to get the 100 reps, it than that. It’s also a mental game.
but I’d do it. It would be chal- It’s just like a recipe. You have to
lenging but achievable. have all the ingredients in it to get
I change it every workout, it right.
and I go with good form. Bodybuilding is all about trying
When you truly get that mind/ to get as close to perfection as pos-
muscle connection, it’s not re- sible. When you train, you should
ally about the numbers or the train for quality and symmetry. If
specific exercises anymore; it’s you don’t have good symmetry,
about just getting in there and then you should photograph your-
focusing on the workout. self and get advice from others on
DY: What do you do to what your weaknesses and your
keep and develop that X- strengths are and focus on your
frame? company called Progressive Medical weaknesses and maintain your
TF: It’s mind-set. It certainly Center that we’re about to launch. strengths.
doesn’t happen by accident or by I’m working with a team of doctors On the posing routine, I have a
wishing it. You have to have a good on natural longevity. couple of people who are giving me
eye so you can see what you’re lack- DY: That’s great. Tell me about tips and pointers because I am a
ing; then you have to develop a plan your life philosophy. little rusty from not competing for
to achieve it. Like when I first turned TF: I’m really into being a good so many years. But right now I’m
pro, my legs were way ahead of my dad for my children. I’m living my practicing my posing, focusing on
upper body, so my first two years dream. I want to do the best I can my physique and making sure that
as a pro, I didn’t really train legs at for them. I dial in my conditioning. The more
all. Then, when I got to the IRON DY: What are your future you do it, the better you get.
MAN last year, they said my legs goals?
were too small for my upper body. I TF: I want the Arnold, and I want Editor’s note: Visit Toney’s Web
thought that was the funniest thing the Olympia. site at www.ToneyFXMan.com. Also
in the world. Then my arms were DY: What have you learned visit VPX at www.VPXSports.com
too small, so I started training arms from bodybuilding? and www.ProgressiveMedicalCenter
three times a week, and now they’re TF: From bodybuilding you learn .com. IM

Eric Broser’s
If you find something on the Web that IM readers should know about, send the URL to Eric at bodyfx2@aol.com.
>www.NationalGym.com
The National Gym Association was formed in 1979 and is
one of the oldest, most reputable and well-organized natural
bodybuilding organizations in the world. NGA founder and
president Andy Bostinto is a longtime friend of IRON MAN
publisher John Balik and is one of the hardest working and
most passionate ambassadors of the drug-free bodybuilding
movement. Andy is an accomplished bodybuilder and fitness
author himself (he recently published his new book Become
Your Own Personal Mental Fitness Trainer) and has trained such
high-profile clients as Al Pacino, Regis Philbin and Penelope
Ann Miller. The NGA holds dozens of amateur and professional
drug-tested bodybuilding, fitness and figure competitions all
over the United States (as well as in other countries through
their affiliate organizations), which draw thousands of dedi-
cated athletes every year. I myself am an NGA professional bodybuilder and quite proud of it; some of the toughest
natural competitors in the world compete in the NGA ranks. In addition, for those looking to further their education
in the areas of exercise, nutrition, anatomy, biomechanics and more, the NGA offers comprehensive home-study
fitness-certification courses. The material is invaluable to anyone seeking a career as a personal trainer, strength
coach or nutritional consultant. All the information you need to get started is right on the site, along with testimoni-
als from such bodybuilding/fitness icons as Jack LaLanne, Lou Ferrigno, Larry Scott, Bill Pearl and yes, the Governa-
tor himself (who’s often heard muttering, “Get NGA certified, or I’ll be back”). One of the newest additions to the site
is the NGA discussion board, where natural bodybuilders are invited to share their knowledge and experience, ask
questions and correspond with top NGA pros. Grab a protein drink and surf on over. I’ll meet you there!

>www.MarkDugdale.com
In 1993, when Dorian Yates stepped on the Olym-
pia stage at 257 shredded pounds, the world of pro-
fessional bodybuilding was changed forever. It was
unheard of for any man less than 6’ tall to carry such
monstrous amounts of muscle mass in contest con-
dition. Once the dam broke, however, the idea that
more is better began to rule and the age of the freaks
erupted. We’ve witnessed in recent times Ronnie
Coleman shake the stage at 300 pounds and newly
crowned Mr. Olympia Jay Cutler stomp around (what
else could you do at that weight with tip-toeing out
of the question?) at 280-plus! But the extra weight
comes with a price: bigger waistlines, fewer V-tapers,
bloated bellies, reduced sharpness and less overall
aesthetic appeal. That doesn’t mean, however, that
there isn’t a small-but-strong contingent of modern-day Frank Zanes and Lee Labradas still fighting for respect and first-
place trophies in the IFBB. Men like Troy Alves, Melvin Anthony, Darrem Charles, Phil Heath and Mark Dugdale continue
to carry the torch for beautiful lines, outstanding proportions and washboard stomachs over size for size’s sake. Every
pound they add to their bodies is meticulously placed—and only to enhance the very things that make their physiques
unique. How convenient that I mention Mark Dugdale, as I recently visited his Web site and wanted to tell my fellow
IRON MAN readers more about Mr. Mass with Class. Mark is a true family man—happily married to his training partner
Christina and the father of three beautiful daughters (talk about being outnumbered). Mark earned pose-for-pay status
as a light heavyweight at the ’04 USA Championships and has had success as a pro with several top-six finishes, includ-
ing the runner-up slot at the ’07 IRON MAN Pro. Excellent pictures from both of those competitions, as well as several
others, can be viewed in his photo gallery. The absolute best shots, however, are the ones of his wife and children, and
it’s apparent how much love he has for them. Mark is a proponent of high-intensity, low-volume workouts and has been
influenced greatly by Dante’s D.C. training style. His training video “Driven” is available for purchase in the site’s store,
along with some great color photographs. If you would like to meet Mark in person, he also has a link to all of his upcom-
ing appearances, and unlike the links of many other bodybuilders, they’re all up to date (I’m guessing his wife runs the
site—lol). Mark is truly a class act.
>www.X-Rep.com mid, 20-Rep Squat, Time-Bomb Training, Volume/Inten-

sity Fusion, T/NT (traumatic/nontraumatic), Heavy/Light
I’ve featured this site before, but Steve Holman and and X-Rep Reload. Some of those may look familiar,
Jonathan Lawson, the ripped proponents of X-Rep but each has been retooled, updated and Xed for more
training concepts, continue to bring innovation to the muscle-building power. The workouts are presented in
muscle-building experience (or should printable templates so you can pick
I say X-perience?). They have a train- the one that appeals to you, print
ing blog, in which they report on their it out and head to the gym. Space
workouts, and a supplement blog, is provided for workout pound-
where they update what they’re taking ages, so take a pencil too. There
and when. They continue to feature are two-, three-, four- and five-day
relevant articles and research, most re- programs, and each is introduced
cently, “The Super 7 Size-Surge Sup- and explained in detail, so you’ll
plements.” Now they’ve just released understand what you’re doing and
their latest e-book, X-traordinary why you’re doing it. This e-book
Muscle-Building Workouts, the perfect is a tool you’ll refer to again and
complement to their other offerings. again throughout your bodybuilding
I don’t know how many times I’ve career to ignite new size surges.
received e-mails and letters asking, There’s also a bonus chapter on
“Hey, can you write me a program?” stretch overload that alone is worth
Well, the e-book is jam-packed with the price. Go to the site and head
them, each one unique (and two even to the X Shop for more details—and
include my Power/Rep Range/Shock prepare to grow!
concept). There’s the 3D Power Pyra-

Eric Broser’s
differently in the final few days can cause unpredictable
>Net Results Q&A reactions in your internal chemistry, causing you to hold
The Power/Rep Range/Shock innovator answers your water, flatten out, lose vascularity or all of the above.
questions on training and nutrition. Here’s another saying for you: “Keep it simple, stu-
pid.” That’s also known as the KISS principle. And with
Q: I’ve done four natural bodybuilding con- that in mind, I suggest you do the following for your
tests so far, and each time I’ve looked better next show. Make sure you are literally ready to step
the week before the show than on the day of onstage a week out. That means all bodyfat should
the contest. My coach has me do the standard be incinerated, and the only thing you should have left
three-day carb deplete/load, as I gradually cut on you is some subcutaneous water. Forget the carb
my water and sodium down to almost nothing depletion/loading and water restriction, as that rarely
a few days before. That seems to work so well works. From Monday through Friday eat the same
for others, why not me? I just end up flat and amount of carbs (and same types) and drink the same
less cut. What should I do differently? amount of water as you normally would on any training
day. Split your upper body into three sections (no
leg training the last week), and train on Monday,
Tuesday and Wednesday. Don’t go near failure
on any exercise, and keep your reps in the 12-
to-20 range. Stick with about 10 sets for large
muscle groups and six for smaller ones. Try
to move relatively quickly and go for a nice
pump.
On Thursday practice your mandatory
poses and
your routine,
but don’t
exhaust
yourself.
Friday
should be a
day of com-
A: Well, first, fire your coach. Okay, maybe that’s plete rest
a bit harsh, but seriously, ask yourself a question: so that your
If your final-week preparation did not work well mind and
the first time, what made you (or your coach) think muscles
it would work better the second, third or fourth are fresh for
time? Have you ever heard the saying, “Don’t fix it Saturday’s
if it isn’t broken?” Well, in your case it obviously is event.
broken and should have been fixed two or three con- The only variable you should manipulate to any great
tests ago. degree the final few days is your sodium. Keep your
You say you looked better a week out than on con- intake normal Monday and Tuesday. On Wednesday
test day before each show. If that’s the case, why mess begin to cut back to about half your regular amount. On
with your body so much the final week? Why not con- Thursday again cut back by about half, and on Friday
tinue on the same basic path right up until the show? take in only what naturally occurs in what you eat and
I’ve competed in about 20 contests over the years the spring water you drink. All the fluid you’ll be drink-
and have prepared clients for at least 100, and one ing will help flush out excess sodium and subcutaneous
thing I can tell you for sure is that there are no “magic water while keeping your muscles full and helping them
tricks” that need to be performed in the final week. If to store glycogen. As a result, you won’t flatten out,
you’re in shape, you’re in shape. Yes, some small ad- and your muscles will push against the skin quite nicely.
justments should be made in the final days in order to On game day before prejudging, eat a couple of me-
help you peak for the show, but nothing radical, be- dium-sized protein and carb meals, with small amounts
cause more often than not it backfires, just as it has in of water. About 30 minutes before pumping up, you
your case. can eat something sugary, like a chocolate bar or a Pop
The body is in a very delicate state near the end Tart, with a sip of water, which will help bring the veins
of a contest-preparation period. You’ve been eating to the surface.
the same foods, drinking the same amount of fluids If you use that strategy, I can promise you that you
and taking the same supplements for weeks, or even will look your best when you are supposed to—onstage
months, on end. You’re also overtrained and under- in front of the judges instead of in the gym locker room
rested, as well as experiencing a tremendous amount in front of your training partner the week before. Good
of stress, both physically and emotionally, from every- luck. IM
thing involved with contest prep. Thus, doing things

Lonnie Teper’s
NEWS & ViEWS

’07 USA Predictions
Cherry Picking
Will A.D. produce a victory in
Vegas?
He was second in the heavyweight class at last
USA Photography by Bill Comstock

season’s Nationals, third at the USA four months earlier.
But to this point A.D. Cherry has drawn more atten-
tion for his various hair styles—and colors—than for his
outstanding physique. Now it’s time for the 34-year-old
from Modesto, California, to move into the winner’s
circle, where he belongs. Cherry v.
That’s where the Swami sez he’ll be when the ’07 Hughes?
USA Bodybuilding and Figure Championships conclude
on Saturday, July 28. The man has
outstanding shape and has shown up Peter
at recent events in sublime condition; if Putnam.
he duplicates that sharpness in Vegas,
the overall crown could be his.
What about the second pro card?
Good question. That one looks wide
open. Peter Putnam and his wicked
wheels finished second in the light-
heavyweight class last year, and if Pete
can bring up his upper body to match
his lower half, he could be joining
Cherry in moving to the next level.
Of course, there will be plenty of
top-rated athletes onstage at the
Artemus W. Ham Concert Hall (on the
campus of the University of Nevada,
Las Vegas) who have the goods to Manny
say, good-bye, NPC; hello, IFBB. Torres.
Superheavyweights Robert Hatch
and Jerome Ferguson (third and
fifth last year, respectively) won’t go down easily. And I liked the all-around Robert
package Malcolm Marshall presented last year en route to a seventh-
Hatch.
place finish.
David Hughes and Dan Decker looked good in ’06 and will push
Cherry in the heavyweights; ditto for hometown fave Manny Torres in
the light heavies, who placed behind Putnam a year ago.
For more on the battle in the desert, go to www.LindsayProductions Dan
.com. And make sure to check frequently at www.IronManMagazine.com Decker.
during the weekend of the show for video reports and photos.
New York Pro—Down, but Not Out Find results and photo
Let’s not skirt the issue. A year ago Branch Warren was one of the galleries from all the top
hottest bodybuilders on the planet. But after his disappointing finishes at contests at
last season’s Mr. Olympia (11th) and this year’s Arnold Classic (seventh), IronManMagazine.com.

MOTHER’S DAY SPY WORKS GRAB SHOTS
She’s not Did Jay Bet you can’t
your typical accept guess what
bodybuilding a secret Huong is
fan mission? doing
Pages 246 and Page 248 Page 249
247
Big Apple top five (from left): Desmond Miller, Silvio Samuel, Dennis Wolf, Dennis James and Branch Warren.
Warren’s wheels of fortune ap-

Junior USA lineup peared to be moving in reverse.
toppers (clockwise from All that changed after he
upper left): scored something of an upset win
at the New York Pro on May 12,
overcoming a Dennis James
lead going into the finals to take
home the 15 grand first prize.
And, more important, to prove
that it ain’t over till it’s over in
terms of both this contest and his
status as a top-tier competitor.
Viewing the Webcast, I felt the
show was between my pick to
win it, James, and the other Den-
nis from Germany, Dennis Wolf.
Several people I talked with who’d
been there echoed my thoughts.
Bethany It only matters what the judges felt, however, and it was Branch, per-
Wagner, Mike haps the best conditioned athlete in the 19-man lineup, who won them
Horn, Paola over. Warren picked up another $1,000 when he was honored with the
Almerico Best Legs award.
and Tammy Wolf placed third, rookie Desmond Miller finished fourth in his pro
Patnode.
Junior USA Photography by Isaac Hinds \ www.LiftStudios.com
debut, and Silvio Samuel rounded out the top five. Shari
“King” Kamali, always a topic of interest, finished down the
road in ninth.
For complete results and hundreds of Roland Balik
photos, log on to IronManMagazine.com.
More NPC: Junior USA

HORN BLOWS LOUD AND CLEAR IN CHARLES-
TON—I attended my first Junior USA Championships in
many years on April 28 after promoter Tres Bennett

brought me in to Charleston, South Carolina, to emcee his first-class
event. Tres also flew in the grade-A expediting team of Steve Stone
and company to run the backstage area, and did likewise with Isaac “I
Be Liftin’ Booze” Hinds, who was there repping Bodybuilding.com and
IronManMagazine.com (check out Isaac’s pictures, as well as the videos
we produced, at GM).
On Friday night Hinds and I took to the road with our walking shoes to
find an eatery. We wanted to shoot a prediction video by “The Experts,”
but the third member of the team, Ron “Yogi” Avidan, had stayed home
in California, where he was attending public-speaking seminars (at my
request). Initially, when I asked him if he was coming to South Caro-
lina, he replied, promptly, “It is what it is.” Needless to say, I decided
to pay for the seminars.
Isaac and I landed at La Hacienda, a pleasant Mexican restaurant
that featured the largest margaritas in town. Isaac, who takes to that
type of refreshment like Johnny Depp takes to hit movies, proved
he’s the overall winner when it comes to the Liquid Ingestion Cham-
pionships by downing three in just over an hour. I crushed him in the
eating event, however.
The physique show attracted 191 competitors, 121 of whom
came for the figure competition, which figures, since the Junior USA
now awards pro cards to the top two ladies in the overall voting.
Congrats to Mobile Mike Horn (as in Alabama, gang;
not as in portable) for winning both the superheavyweight
and overall titles, and to his wife, Jan Horn, for finishing
third in the figure E class.
That division was taken by eventual overall champ Paola
Almerico, a red-hot Chile pepper who moved from there
to Miami in 1984. Paola and Tennessee’s Valerie Haines,
who topped the field in the B division, earned pro status.
Lightweight winner Tammy Patnode proved to be a
heavyweight when it came to getting the panel’s votes, as
she was crowned the overall champ in women’s bodybuild-
ing, while Bethany Wagner captured the short-class and
overall trophies in fitness.
Check out the picture page at the end of this column for
more behind-the-scenes happenings at the Junior USA.
RONNIE COLEMAN CLASSIC—A week

before the above event I was at the mic for
another huge show—155 contestants and
an overflow crowd—Brian Dobson’s an-
nual Ronnie Coleman Classic in Grapevine,
Coleman Classic Photography by Lonnie Teper

Texas, and saw a lot of familiar faces. I never
realized that NPC Texas Chair Lee Thompson
had a twin brother. Not until I saw him seated
next to Lee at the judge’s table. Oh, he tried
to pass himself off as some guy named Cecil
Ballard, the state’s vice-chair, but you can’t
fool Buffdaddy.
Quincy Taylor, extra large and in charge
at 348 pounds, was there and said he’s doing the
Europa Super Show in August. He also said that he’s
leaving Texas and moving to his original hometown,
Las Vegas. Regarding the Europa, promoters Ed and Clockwise from top: Ron and
Betty Pariso were on hand to make sure everyone Jessie; Brandi, Cassadie and
Brian Dobson; Jen Cook;
in the house got a flyer for their 14th Annual Sports
lookalikes Lee and Cecil;
and Fitness Weekend. No exaggeration when they Elizabeth Beckon and the
say, “This event has exploded!” Check out the details book; Elena and Tatiana
at www.EuropaSuperShow.com. Koshman; the Parisos with
Fitness pro Jen Cook, who served on the judging their Super Show flyer.
panel, told me she’s finishing up her master’s in social
work at the University of Texas, Arlington, and plans to make a comeback
in the near future.

I met Texas promoter Andrew Zamora, hubby
of top NPC figure competitor Kathleen Zamora,
Ronnie for the first time (at least formally), and Dandy Andy
guest said he wants me to host the contest that he runs
posed. in Lubbock every year. Lubbock? The home of
Buddy Holly? The home of Texas Tech and Bobby
Knight? Only if I can perform “That’ll Be the Day”
and “Peggy Sue” at the beginning of the show.
Benson and Darrell Terrell was in the audience and, to
Terrell. my shock, is still holding hands with IFBB figure pro
Natalie Benson, who he met at this event a year
ago. You know, the Halle Berry look-alike. Darrell
continues to impress me, on and off the stage.
The Big Nasty guest posed and was in better
shape than he normally is this far out from the Mr.
Olympia. So let the hype begin. Can Ronnie, who
turned 43 in May, get his title back from Jay Cutler?
What about Victor Martinez’s chances? I’ll leave
the rest of that discussion for another time and space.
It was nice to meet Ronnie’s mother, Jessie Ben-
ton. Pastor Troy Brewer of Open Door Ministries in
Joshua, Texas, provided some neat sounds both prior
to the show and at intermission, fronting his group,
Gene Carangal
Odis Joshua Rising. He wouldn’t, however, take off his
McCullough. Lauren
Bishop. shirt and strike a pose when asked during the awards
presentations.
The MVP of the Coleman Classic, of course, was
Elizabeth Beckom, who does such a terrific job of putting together the
emcee book, complete with results, prior to the start of the eve-
ning. Don’t lose this lady, Lee, no matter what the cost!
Thumbs-up to bodybuilding champions Odis McCullough
and Lauren Bishop, and to figure and fitness champs Me-
lissa Pearo and Chelsea Gockel. Double thumbs-up to Odis
and Lauren for keeping their word and hanging around to take
the picture that appears in this space. Okay, Melissa also gets
a delayed thumbs-up for her class victory at the Junior USA the
following week.
I was surprised to see Tatiana Koshman, who won the
Quincy
Pastor Troy figure overall at the Texas Championships last July, jumping back
Taylor.
and Joshua Rising. into this show. At least it looked like Tatiana. Turns out it was
actually her sister Elena, a 22-year-old dental school student.
Talk about genetics!
Complete results and Gene Carangal photos from
the Ronnie Coleman Classic are posted at IronMan
Magazine.com.
You done good, Brian. Congrats.
Personalities
Greg, Nancy and L.T. eat at J-Lo’s. WELCOME TO MY WORLD—Canadian Fitness
model, figure competitor and pro salsa dancer Nancy
Di Nino flew into Los Angeles from Toronto
Photo courtesy of Rich Gaspari
in April for some photo shoots and wanted to

get an up-close-and-personal look at the city
of Pasadena. Your wish was my command,
Nancy.
Fellow Pasadena City College physical
education instructor and assistant women’s
basketball coach—as well the school’s
answer to Lance Armstrong—Greg
Smith and I took Nancy to dinner at the
Cheesecake Factory in Old Town Pasadena,
where she and I tied in the carrot cake–eating
contest. The 6’5”, 188-pound Smith was a
Rich and Elizabeth welcome Sophia
Gilda Gaspari.
distant third when it came to dessert consumption.
Three days later we did dinner again, this time at Madres, the bistro
owned by Jennifer Lopez. Since Nancy and J-Lo have a lot in com-
mon—matching dance moves and bumps, for starters—it was a no-
brainer.
The versatile Di Nino, who shined in front of Michael Neveux’s
lenses in the April ’07 issue, is a real go-getter and recently added radio
co-host to her résumé. Nancy has joined Dr. Z. Catherine Navarro on
“Living Beautiful Radio,” a new streaming-worldwide fitness radio show
dedicated to women.
“It will cover a wide range of women’s issues related to health, fitness
Ron Avidan
and sexuality,” said Di Nino. Since I teach a course in human sexuality at
PCC, it was only natural that Nancy ask me to be a guest on the program
to report on the latest trends in that area. Mr. O and Marvelous Melvin.
The show, another creation of the ever-so-creative Dan Solomon,
airs every Sunday on WWNN Radio, 1470 AM, out of Palm Beach, Flor-
ida. Sponsored in part by Bodybuilding.com, ProBodyuildingweekly.com
and Bodysport.com, it’s also available via podcasts and replays at www
.LivingBeautifulRadio.com.
TEPER’S TALES—Just how popular is Mr. Olympia Jay Cutler?

Popular enough that the famed superspy Austin Powers flew into Boise,
Idaho, in April to meet the Ultimate Beef
Ron Avidan
at Russ DeLuca’s annual Boise Fit-
ness bash. Two weeks later Jay was at
the Max Muscle store in Venice, Califor-
nia Beach, which officially became Jay
Ron Avidan
Cutler’s Max Muscle, a joint venture with
current owner Dave Bourlet. Many of
the industry’s big names came out to
the grand opening, including Melvin
Anthony and his close friend Shawn
Ray, Jenny Lynn, Bob Cicherillo,
Lionel Brown, Michael Ergas and
his dog and Cathy LeFrancois, to
name a few. That evening Jay guest
posed at the Orange County Muscle
Classic and was joined onstage by
Marvelous Melvin for an impromptu
posedown.… Congrats to Rich Gas- Jay and Austin buddy up.
pari and wife Elizabeth on the birth
of their first child. Sofia Gilda (Rich’s mother’s name) Gaspari joined
our world on March 10, 2007, at 9:27 p.m. and weighed in at a cut six
pounds, two ounces. Great news, Rich and Elizabeth. She looks like a
bundle of joy.… I’ve been hired by Flex Wheeler to emcee his first Flex
Wheeler’s Bodybuilding and Figure Classic, which is set for August 18 at
the William Saroyan Convention Center in Fresno, California,
the town where Flex grew up and first competed. Dexter Jack- Chris
son and Troy Alves are the featured guest posers. For more Dickerson.
information, go to www.FlexWheelerClassic.com. Jackson is
also getting into the promotion business with his Dexter Jackson
Classic in Jacksonville, Florida, on August 4, and Cutler tells me
the Jay Cutler Classic will take place next year. Branch Warren
will run his first Branch Warren Classic on July 7 outside Hous-
ton. Bill Grant is also putting on an NPC show, with the ’07 Bill
Grant SportsFest Bodybuilding and Figure contest being part of
the Lehigh Valley SportsFest, which is scheduled for Sunday, July
15, at Cedar Beach Park in Allentown, Pennsylvania. For more Bill Grant.
info contact Grant at bill@billgrant.net.… Condolences to Sandy
Ranalli and her family; Sandy’s father passed away in late April,
which kept her from her usual duties as a judge at the Junior
USA.… Former Mr. Olympia Chris Dickerson has a new Web
site, www.ChrisDickerson.net. Chris moved from New York to
Florida three years ago. IM

UP, DOWN AND ROUND THE JUNIOR USA
Photography by Lonnie Teper and Isaac Hinds
Kim Klein and Andrea Stone

work on the emcee book.
Huong Arcinas
Texas standout Bryan Barth gets special feeds an insa-
attention backstage. tiable L.T.
Steve Stone and Peter Potter discuss

who will judge and who will expedite.
California’s Danielle Edmonds had her family

on hand for support.
Mike and Jan—two

Horns are better than
one.
Kim bets
Carla Salotti
ico toast she’s under
Paola Almer L.T. with
Nelson and five feet.
win. Junior
her overall
USA
promoter
Tres
Bennett.
Neveux
Isaac
Hinds
displays
his To contact Lonnie
area of Teper about material
exper- possibly pertinent to
tise. News & Views, write
to 1613 Chelsea
Road, #266, San
Marino, CA 91108;
fax to (626) 289-7949;
or send e-mail to
tepernews@aol.com.

IRON MAN HardBody
Hot-Body
For Your Femme-Muscle
Photography by Bill Dobbins \ www.BillDobbins.com
IRON MAN is always pleased to present the work of Bill

Dobbins, who’s been photographing beautiful fit women
for decades. Bill has his own special way of capturing inner
emotion and beauty as well as the sensuality of the female
form—from the massively muscled to the terrifically toned.
His Web site, www.BillDobbins.com, is a showcase for his
incredible images. Once you see the shots we’re highlighting
here, you’ll scream, “Encore!” Don’t worry. We’ll have more
from the Dobbins collection in future issues of IRON MAN.
(continued on page 102)

Pics
Fix
Flavia Crisos

IRON MAN HardBody
Abby Marie Wolf

Leslie Morris

IRON MAN HardBody
Cassandra Creech

Valerie Waugaman

IRON MAN HardBody
Cathy LeFrancois

Adela Garcia

PITTSBURGH PRO FIGURE
Massive Owning Sonia sweeps the field

debuters. Galvan, who finished fourth at
last year’s Europa Super Show, was, by
my informal assessment, the next-highest-
ranking athlete—and a gal who’s got the
kind of silhouette the folks with the score
sheets seem to go for. Not rocket sci-
ence—as we always say. You just have to
be paying attention.
No disrespect to the rest of the worthy
contenders who came together in my
hometown to strut their stuff onstage at
the Soldiers and Sailors Hall, but it was
Sonia’s night. The ’06 Figure National
Overall champ, who also scored a top-
three finish in her pro debut at the Tourna-
ment of Champions last fall, already had
the panel’s attention. All she had to do
was come in shape, which she did, and
they rewarded her with a perfect score.
Galvan looked good as well and earned a
perfect runner-up score to pick up her first
Olympia qualification.
After that whatever happened was
It’s an attractive quintet of quarter-turners who broke out of the pack in Pitts- going to be a surprise. As the results
burgh. As the long, hot summer of figure (eight shows in 12 weeks) gets under way show, performance in the amateurs is not
with the Cal on May 26, we’ll see how many can actually go the distance. always an indication of who will break out
in the pros. Take Amy Fry, who earned
Is there anyone who didn’t look at the competitor list for her card with a second-place finish in
the Pittsburgh Pro Figure on May 5 and know that Sonia the extremely tall call class at the Figure Nationals, where she
Adcock would be the winner? Or that Bernadette Galvan missed out on a first-place trophy by one point. In Pittsburgh,
would be in the top three? Coming off a third-place finish at third place—and the last Olympia invite—went to the 5’9” Fry,
the Figure International, the 5’, 108-pound Adcock with her while Cheri Lewis, the woman who beat her at the Nation-
petite-but-powerful package was a shoo-in to take the lead als, landed in ninth.
in the 30-woman lineup of mostly stars-in-wanting and pro- On the other hand, Elisha Archibold, another class
B A C K S TA G E S T O R I E S Wonder
Woman
lives. Two-
In case kids-mom
anyone is Meteraud
wonder- said she go
t
ing whether back onstag
e
Amy Fry is because sh
e
ready for her needed a
close-up, the goal to stay
answer is def- in shape.
initely yes. Now, if Shan
-
non could
just find the
time to wor
k
on a fitness
routine.…
Hot rookie. Elisha

Archibold brings
a fresh look to
the pro-figure
ranks—not ripped
but definitely in the
toned zone. Plus,
she’s kinda cute,
don’t you think?
MORE PITTSBURGH
Thoughts On figure
Natalie
lt wasn’t difficult to find fan
Benson commentary online declaring
gets a lot that the Pittsburgh Pro results
of fans- were a total travesty, complete
choice
buzz but
with names of competitors who
so far allegedly had been screwed. To
hasn’t double-check my own recollection
impressed that such was not the case, I took
the pro
judges.
the time to look through a photo
gallery from the show. I scrutinized
every competitor front and back—
but in reverse order, from the 10
women who were scored 21st all
the way up to Sonia Adcock,
and you know what? IFBB judg-
es—not so blind. Oh, you could
nitpick a placing here or there or
argue that someone might have
been overlooked, but generally,
you could see the progression of
shape and condition and, yeah,
the cut of the posing suits, as you
moved up the lineup.
The way I see it, except for the
Fast track. Pittsburgh champ Adcock
paid her dues by coming in third at
little matter of the prize money, everyone who got noticed sufficiently to score in
her first two shows, then took first the top 10 was a winner there. After the finalists, that
at her next two. Oh, yeah, she won included, in order, Amy Peters, Nicole Pitcher-
the Cal too. Scott, Elizabeth White-Lamm, Cheri Lewis
Photography by Ruth Silverman
and Natalie Benson.

winner from the ’06 Nationals, finished My choice for most overlooked athlete was not
fourth in her pro debut. She landed just the woman declared in the above-mentioned online
a point ahead of veteran fitness and fig- discussion to have been violated by the judging. (That
ure athlete Shannon Meteraud, who woman needs to take to heart suggestions made by
returned to competition after a two- knowledgeable forum members regarding her presen-
year layoff and the birth of her second tation.) It was surprising to me, however, that three-
child and looked as if she hadn’t left. time Australian champ Rosa-Maria Romero, with
Way to go, Shannon. Way to go, her classic blond look and classy physique, could only
ladies. manage 19th in her pro debut, looking as she did.
Canadian
Speaking Jill St.
Cheri Lew
of paying is has
your dues.
finished se
venth,
Laurent,
eighth an another
Amy Peters, d ninth
at her pa
sixth in contests. st three rookie,
Pittsburgh, It’s called
getting no could
creeps clos- ticed but Elizabeth White-Lamm.
er to a top-
still stuck
in the also have
Eighth out of 30 ain’t bad
five slot with mud. landed in your pro debut.
every show. higher
than
20th—which is not to say that either
should have been in the top five. Still,
there may be something to the notion
that competitors who don’t hail from the
United States have a harder time getting
the judges’ notice.
On the other hand, my wonderings
also include why Benson didn’t do better
than 10th in that group, and she’s from
Texas.
Find results and photos from the long,
hot summer of figure—along with maybe
a few surprises—at IronManMagazine
.com.

NEWCOMERS MORE BACKSTAGE
Figure Fisticuffs (Bet you can’t say

that 10 times)
Illusions
Before you get the wrong idea about this photo
Here’s a gal whose name

just rolls off the tongue. Rosa-
Maria Romero finished fourth
in her class at the ’06 IFBB
World Championships—the
highest-placed Australian fig-
ure competitor ever—but she
couldn’t get arrested in Pitts-
burgh. A former dance teacher
(with a passion for flamenco)
and aerobics champ, Romero
is also a flight attendant for
Qantas and the mother of two
Amanda Savell (right) is always ready to
young sons, Dylan, seven, and
show newcomers how to go for the grab shot.
Jamie, five. As mentioned in Here she introduces a friendly photographer to her
the commentary on page 251, workout buddy Kathy Moore before the finals of
she was her country’s national the NPC Pittsburgh Championships. The ladies hail
figure champion for three years from Texas, where Moore earned a couple of third-
running and last year added place trophies in 2006, including the open figure
national mixed-pairs champ (with competition at the amateur Europa.
her fiancé, Sam Iliopoulos) to Savell, who won the pro-figure division of that
Rosa-Maria appeared on the show for the second time in a row last August,
cover of the December ’06 IRON
her résumé. Some ladies might
says she’ll be sitting out the long, hot summer of
MAN Australia, but to make it in lament a so-called top-20 finish
you-know-what in favor of coming to the Olympia
the pros, the Aussie flight atten- after flying all the way from Syd- with her buns and other bodyparts fresh. Declared
dant will have to make use of her ney, but not Rosa.
employee discount. the runner-up at this season’s Figure International,
“I’m a fighter,” said Romero, “I’m going to get top three at the Olympia, y’all!”
who planned to return to the In the meantime, helping Moore get ready to
states for the California and Colorado events. “I’m going to come back hit the stage was her immediate focus. Her advice
until they know my face.” must have been primo, as Kathy took the overall in
With a face like hers, that shouldn’t take too long. the master’s figure division.
MORE NPC FLEXERS
Worth
Newsworthy
Speaking of ladies with determination
Noting
It took three weeks for Anita Perman to Before earning
convince her trainer that she had the discipline its reputation as
to prepare for a figure competition. He should the home of a pro-
have known better. The 39-year-old former TV figure show to be
news reporter is a testament to the powers of seen at, the NPC
exercise, diet and determination in combating Pittsburgh was
physical challenges. Three years ago she was known for turning
diagnosed with fibromyalgia and had to leave out national-cham-
her job in broadcasting. Her doctors gave her pion bodybuilders.
pills and said they couldn’t cure her condi- Kim King, Sarah
tion—they could only control it. Perman, who’d Dunlap and two-
always enjoyed working out, had a better idea. time Team Universe
“I went back to the gym,” she said. lightweight winner
Anita, who lives a couple of counties north of Tracy Tucker come
Pittsburgh, has been so successful in control- to mind. Amber
ling her condition with diet and exercise that she DeFrancesco,
Liberman
Perman awaits her

first figure finals. A found herself looking for a new goal. Hence the the ’07 Pittsburgh
girl’s got to have a request to her trainer to “take me to the next Heavyweight and
goal after all. level,” which led to her figure debut in the mas- Trophy shot. Amber is Overall victor, has the
ters division at the NPC Pittsburgh. She finished the wife of ’06 North stuff to follow in their
American Heavyweight
third out of three in her class, but most folks would call her a winner. champ Kirk DeFrances-
tanning-oil-stained
Even so, I’m betting she’ll be back—and I bet I can guess what her co. Wonder if they’ve footsteps when the
next goal will be. ever experimented with time is right, don’tcha
dual contest prep. think?
PHOTO OP CHAMPS
Figures On Figure The Ballad of Bubba Morgan

Speaking of overcoming challenges
Pittsburgh open-heart
promoter Jim surgery and,
Manion was eventually, the
quick to point amputation of his
out to media left leg below the
members an knee as well as a
extraordinary substantial por-
athlete who tion of the muscle
was compet- in his lower-right
ing in the Teen leg.
division of the Told he’d
NPC Pitts- never walk again,
burgh. Seven- Bubba proved the
teen-year-old doctors wrong,
Bubba Mor- and today he’s
gan would walking and
be receiving a Inspirational. The next time running—as well
special award you think you’re having a as lifting weights.
for the Most In- bad day.… An enthusiastic
spirational Ath- wrestler and
lete, which he earned the minute soccer player, he’d just started
he stepped onstage. Diagnosed getting into bodybuilding when
at 13 with a heart condition, the above events took place.
Morgan went to the hospital for Afterward he made pumping iron
an outpatient procedure, and his focus, and though he had to
what followed was one of those give up the other sports, he was
nightmare tales you don’t repeat able to get onstage and com-
Bradford
to anyone who’s going anywhere pete at the Pittsburgh.

near a hospital anytime soon. As John Wayne might have
His medical misadventures that said, the kid’s got true grit.
Nola Trimble was one of 125 figure contestants day included two heart attacks,
vying for two pro cards at this year’s Junior
USA, held in Charlotte, North Carolina, in April.
That’s almost 30 more bods than hit the stage at
that show in 2006—in case you were wondering DOINGS
if figure’s popularity would be peaking anytime
soon. The competition isn’t getting any easier,
either. Trimble, who took third in her class last The Bride Wore Biceps
year, could only manage sixth out of 18. For
more on the Junior USA see page 245. Rookie-pro sensation Heath-
er Policky blasted into the
2007 season by blowing away
VIDEO CORNER the competition at the Sacramen-
to before landing in the top three
at the Ms. International. That’s a
Once upon a time a little
girl in Sweden dreamed of tough act to follow, but Heather
becoming a bodybuilder and was on a roll and scored an even
living in Venice, California. bigger day on May 21, when she
That she achieved those married her longtime fiancé—and
dreams—and found her trainer—Dylan Armbrust in
muscular Prince Charm-
Denver. The couple left for a
ing—is a testament to the
Isaac Hinds \ www.LiftStudios.com
talent and perseverance of honeymoon in Mexico, but not

pro flexer Marika Johans- before the bride announced that
son. “Cinderella Story,” she’d be retiring—her name, that
produced by Joel Barham, is is. Look for the ’06 USA champ
a glimpse into her magical life in the mecca. to be billing herself Heather Arm-
Episodes include our heroine training with
six-time Mr. O Dorian Yates and eight-time
brust at her next competition, the
Ms. O Lenda Murray; hosting a party with her Ms. Olympia. Give yourself low
prince, Kaged Muscle publisher Kris Gethin; marks for paying attention if you
and preparing for the ’06 Europa Super Show. Dylan and Heather: off their con- find yourself going, Who? when
There’s plenty of backstage footage from that test diet at last.
her name is announced in an
competition, as well as scenes of Marika en- early callout.
joying the sights of Venice and hanging with
some of the luminaries of the sport. To get
your copy, go to www.MJViking.com. www.ironmanmagazine.com \ AUGUST 2007 261
Photography by Ruth Silverman
STILL MORE TALES FROM THE PITTSBURGH
More fashion
awards. Tinamarie
Bloomfield had the
Best Postcontest
Frock.
Peter and Ze
na took the
taneous cont simul-
est prep ch
How’d that allenge.
go, kids?
joys a quiet
Bernadette en
r curling , Pau-
moment with he als. fan favorites r Best
iron before the
fin Speaking of C aw ard fo
e P&
line gets th Room.
the Dressing
Dressed in Some-
body
told Nicole
that pump-
ing up
means you
can only
pump in
one direc-
tion.
Another hiatus bites the dust. Mari came back to

the stage after 2 1/2 years with the full support of
daughter Lenna, 5 1/2.
BSN sent its heavy

hitters
to greet the Pittsburg
h
fans. I don’t know
about
you, but I can’t tak
e a bad
picture of this woma
n.
e
look for the siz
Linda and Dave last contest.
t sin ce he r
she los
Speaking of heavy hitters, Cassie celebrat-

ed a big day on the softball field by taking
her parents to a bodybuilding show.
You can contact

rt in the an-
Ronnie took pa Ruth Silverman,
tsb ur gh posedown-
nual Pit fitness reporter
a. Am I the only one
a-ram
o th ink s he ’s a whole and Pump & Cir-
wh
t du de with hair?
Neveux
differ en cumstance scribe,

in care of
Don’t let Vince’s quiet demeanor fool you. He was in the best IRON MAN, 1701 Ives Ave.,
shape of anyone in the star-studded (four-months-out-from-the-Mr. Oxnard, CA 93033; or via e-mail at
O) finale, which also featured Jay Cutler, Ronnie Coleman, Victor
Martinez, Dexter Jackson, Phil Heath, Vince Taylor, George Farah, ironwman@aol.com.
Eric Fankhouser and Victor Konovalov. Love the headband, Vince.

Jerry Brainum’s
Bodybuilding Pharmacology
from definitive. Much of the psychological and

behavioral response to steroids depends on the
Use Steroids, person involved. Most instances of bad behavior

attributed to anabolic steroid use occur in those
who have an extensive history of bad behavior
without using steroids.
Become a By the time you read this, a trial in Nevada

involving a professional bodybuilder and his
fitness champion wife—both indicted for mur-
Criminal der—will have begun. Long before the trial

began, however, rumors suggesting an element
of ’roid rage circulated, mainly on the assump-
Men tend to be more violent than women, tion that since the accused couple were physique
a trait often attributed to men’s higher testos- athletes, they must have taken extensive quanti-
terone levels. If testosterone is the root of male ties of steroids. Not only is there no evidence of
violence, it stands to reason that those who steroid use at the time of the crime, but there is
self-administer higher-than-normal levels of it some preliminary evidence showing that Clyde
or its synthetic derivatives—i.e., anabolic ste- Cuts and Bonnie Biceps weren’t using steroids
roids—should represent the most violent sec- but instead amphetamines and cocaine, which
tor of male society. Studies of prisoners of both can both produce extreme paranoia. That would
sexes show that the most violent criminals often have high help explain the seemingly pointless behavior they exhib-
testosterone levels. On the other hand, controlled studies ited, such as allegedly setting their own car—with a wom-
also show that men with low testosterone levels are the an’s bound and gagged body inside—on fire in a remote
angriest men in the subject sample. part of the Nevada desert.
Aberrant behavior among steroid users is called ’roid Steroids are merely another handy excuse for brutish,
rage, yet the evidence that using large ’roid doses will antisocial behavior. As anyone who drives on Southern
convert a mild-mannered man into a raving lunatic is far California freeways can readily attest, most cases of road
Studies of prisoners of both sexes show

that the most violent criminals often
have high testosterone levels. On the
other hand, controlled studies also show
that men with low testosterone levels are
the angriest men in the subject sample.

rage have nothing to do with ’roids. Steroids do, however, ticular study was that
aggravate whatever is going on with your brain chemistry. when it was reported
If your neurotransmitters are out of whack, steroids may in the popular media
amplify the effects of the imbalance. (popular with whom?),
Depression, for example, is caused by an imbalance in the stories mentioned
such neurotransmitters as serotonin and norepinephrine. only that steroids were
Some hapless teenagers have committed suicide while more likely to produce
allegedly using steroids, leading their grief-stricken par- criminal behavior and
ents to mistakenly conclude that steroids pushed them that steroid users were
over the edge. The takeaway lesson here is that steroids more likely to engage in
don’t induce depression but may emphasize it. Indeed, a fraud. In fact, the study
common effect of steroids is euphoria. Some who overuse found an equal level of
steroids wind up with the opposite of depression—mania, fraudulent behavior in
where thoughts and actions come on so fast that behavior steroid users and nonus-
turns irrational. ers. Besides, if fraud were
Adding to the controversy about the mental effects of directly attributable to
steroids is a recent study suggesting that steroid use is steroid use, that would
linked to criminal behavior.1 The study sample consisted mandate drug testing Amphetamines found in
of more than 1,000 Swedish men, some of whom were among many purveyors
steroid users. In their introduction the authors cite previ- of food supplements,
weight-loss supplements?
ous research showing that bank robbers often use steroids few of whom actually use Steroids found in over-
prior to committing their crimes (perhaps the thieves fig- steroids, judging by their the-counter bodybuilding
ured larger biceps could help them carry out more cash). often puny appearance. supplements? It happened.
In the new study subjects who took steroids were found
to have used weapons in the commission of a crime twice A Surprise in Every Bottle
as often as nonusers. The authors think that steroid users
are more often engaged in serious crimes, such as armed A pleasant memory from when I was a kid is the excite-
robbery and collection of crime-related debts. They are at ment of opening a box of Cracker Jack to find the prize.
an advantage because they are muscular and big—more Never mind that the surprise in every box usually turned
intimidating. On the other hand, steroid users were found out to be a useless trinket of some kind—the anticipation
to engage in less violent behavior than their clean coun- was what mattered. A modern version of that surprise has
terparts, an apparent paradox. The explanation is that a to do with certain over-the-counter supplements. The
tendency toward violence must exist for a violent crime ingredients listed on the label may be innocuous, but the
to ensue. In addition, the authors note, “Crimes among ones not listed could also include toxic ingredients pur-
anabolic steroid users might reflect an overrepresenta- posely added by unscrupulous purveyors.
tion of individuals with psychiatric disorders or substance Three cases have been reported in different medical
abuse, obscuring the effect of anabolic steroids alone on journals. In the first case a 25-year-old woman showed up
violent behavior.” at a local emergency room complaining of increasingly
So the authors seem to take the view that it’s not severe abdominal pain that had first appeared two weeks
the steroids that predispose someone to crime; it’s the earlier and had now escalated to include nausea and
person’s mind-set. An interesting aspect of this par- vomiting.2 The only medications she reported using were
Advil, which she’d stopped taking five days earlier, and a
Brazilian weight-loss supplement that she’d obtained from
As anyone who drives an Internet site. She stopped using both the supplement
and the Advil at the same time.
on Southern California When taking the weight-loss supplement, she’d felt
heart palpitations and tremors. Friends also using the
freeways can readily supplement noted similar side effects. When consulting
doctors two weeks earlier, her initial diagnosis had been
attest, most cases of gastroesophageal reflux disease, a.k.a heartburn, but
none of the prescriptions she got proved effective. Emer-
road rage have nothing gency room blood tests showed normal values, with one
exception: A urinary toxicological screen was positive for
to do with ’roids. amphetamine. When questioned, the patient admitted
previous use of both cocaine and marijuana but denied
Steroids do, however, having used speed. She instead suggested that the speed
now in her system—the source of her present symptoms—
aggravate whatever probably came from the Brazilian weight-loss pills.
She added that some of her friends using the supple-
is going on with your ment had lost more than five pounds in less than a month.
She’d stopped using it, not because of side effects but
brain chemistry. due to expense—$270 a month. The doctors obtained
some samples of the product, then had it analyzed. Sure

Jerry Brainum’s
Bodybuilding Pharmacology
enough, it contained 5-cyanoethyl previously confiscated eight other steroids in the 17-ankylated form,
amphetamine, which was never sold products sold by the same company. meaning that they didn’t rapidly
in the United States. In a list of prod- Those foolish enough to take the degrade in the liver. The level of the
uct ingredients on the company’s Web Brazilian weight-loss formula may drugs was high enough to produce
site, various herbs are listed, such as soon find themselves up the Amazon both their anabolic effects and their
ginkgo biloba, chamomile, gota kola without a paddle. negative side effects, such as liver
and even hydroxycitric acid, a com- Another case involved an over- enzyme abnormalities and adverse
mon ingredient in American fat-loss the-counter anabolic pro-hormone effects on blood lipids. Women who
supplements. No mention, however, supplement.3 As any reader of this used the supplements could find
is made of any amphetamine. column knows, the last of those themselves becoming masculinized.
Doctors treated the woman with supplements was banned in January The products contained a cornu-
Reglan, a drug used to control nausea 2005. Even so, this particular case is copia of other anabolic agents, in-
and vomiting, and Protonix, a drug so egregious that it needs attention, cluding testosterone, 1-testosterone,
used to treat heartburn. She was also if only to explain why many pro-hor- boldenone (Equipose) and even dihy-
provided with Tylenol for pain. She mone supplements proved so effec- drotestosterone (DHT) and estrone.
was discharged from the hospital tive. The short explanation is that the DHT is a metabolite of testosterone
three days after her symptoms sub- supplements weren’t pro-hormones linked to male pattern baldness, acne
sided. She was told to stop using the but were actual hormones—such as and prostate disease. Estrone is a
supplement and said that she would true anabolic steroids. weak form of estrogen that readily
comply. Her friends, however, contin- The case here involved two prod- converts into estrone sulfate, which
ued to use the supplement, despite ucts with the brand names Parabo- in turn can convert into estradiol, the
knowing about its undisclosed ingre- lan-S and Stanozolon-S. They sound most potent form of estrogen.
dient, because it was so effective. like anabolic steroids, and for good The question is why those drugs
The ER doctors who treated the reason—they were. Analysis showed were added to an over-the-counter
woman reported her case to the Food that Parabolan-S contained 16.8 mil- supplement in the first place—profit
and Drug Administration, which con- ligrams of metandienone, also known comes to mind, as the drug would
fiscated much of the product shipped as methandrostenolone—Dianabol. likely produce dramatic muscle gains
into the United States. The case, It also contained a pro-hormone in those who otherwise avoided ste-
however, is still being investigated, called norandrostenolone. Stanozo- roids. Since the ingredients listed ap-
and Web sites offering the product are lon-S contained 14.5 milligrams of peared to be innocuous, a user could
still up and running. One site sell- stanozolol, known by the trade name take the supplement with peace of
ing a similar product has a product Winstrol. It also contained 9.6 milli- mind. The truth would emerge, how-
analysis certificate showing that it’s grams of norandrostenedione. ever, if people had the misfortune of
free of amphetamines. The FDA had The drugs were oral anabolic undergoing drug tests. One can only
wonder how many athletes were
busted as a result of unknowing
use of the hard stuff.
Perhaps the most direct dam-
age perpetrated by unscrupulous
Tainted purveyors of such supplements is
supplements the public skepticism they induce
are making about other supplements. Trash
more and supplements do lasting damage.
more people
skeptical.
References
1 Klotz, F., et al. (2006). Criminal-
ity among individuals testing posi-
tive for the presence of anabolic
androgenic steroids. Arch Gen
Psychiatry. 63:1274-79.
2 Nguyen, M.H., et al. (2006).
Amphetamine lacing of an Inter-
net-marketed neutraceutical. Mayo
Clin Proc. 81:1627-1629.
3 Parr, M.K., et al. (2007). High
amounts of 17-methylated ana-
bolic-androgenic steroids in ef-
fervescent tablets on the dietary
supplement market. Biomed Chro-
matography. 21(2):164-168. IM

Recent Research on Getting
Ripped—Gone Wrong, Part 2
by Jerry Brainum • Photography by Michael Neveux
The general prescription for losing bodyfat is to

reduce your total calorie intake and increase your
exercise. That makes your body use stored fat as an
energy source. Most experts strongly recommend that
you follow an exercise program when you undertake
any type of weight-loss diet so you can maintain lean
mass, which is mostly muscle. Dieting too stringently
often results in muscle loss. Using diet alone to reduce
bodyfat can lead to a loss of 50 percent bodyfat and
50 percent muscle.

Model: Ken Yasuda
on a protein-sparing modified fast
The best combination for that permitted her to take in only Stringent dieting may
losing maximum fat while a specially prepared low-cal nutri- cause weight loss, but
preserving muscle is to tional supplement. She ended up
most people don’t have
reduce your total calorie the willpower to adhere to
losing 67 pounds and dramatically
intake and do weight such spartan eating plans,
workouts plus judicious— illustrated it by rolling out a wheel- so the lost bodyfat soon
that is, not more than one barrow containing 67 pounds of fat. returns.
hour at a time—aerobic Within a short time, however,
training. Oprah’s lost weight
returned with gusto;
in fact, she got heavier
Besides the obvious aesthetic than she’d been before.
considerations—losing muscle as Turned out she hadn’t
well as fat will make you look like a done much exercise
thin fat person—losing muscle also while on her special
lowers the resting metabolic rate. diet. The significant
So you burn fewer calories at rest, loss of muscle with
which requires a long-term commit- the fat set her up for
ment to eating much less food than weight regain. Owning
you used to. Since most people don’t a restaurant in Chicago
have the willpower to adhere to that specialized in her
such stringent eating, the lost body- favorite French pastries
fat soon returns, which explains didn’t help either. The
the 97 percent recidivism rate with point here is that diet-
dieting alone. ing without exercise is
A good example of this occurred bound to fail.
with television billionaire Oprah
Winfrey a few years ago. Oprah went

Many bodybuilders avoid
doing aerobics in the belief
that it will lead to muscle
loss. That’s been confirmed
by research showing that
aerobic training done
too often, too long or too
close to a weight workout
interferes with strength and
muscle gains.
group didn’t lose any more muscle

than the exercise group. Ravussin
suggested that, if anything, highly
trained people, presumably those
with more muscle mass, burn fewer
calories at rest. He also thinks it’s a
myth that exercise preserves muscle
under dieting conditions, despite
abundant evidence, both clinical
and practical, to the contrary.
The trouble is, Ravussin’s own
study doesn’t support his conten-
tions. For one thing, the exercising
subjects did aerobic exercise only—
Model: Joe DeAngelis

on a treadmill, stationary cycle or
stair-climbing machine. They were
required to maintain a minimum
exercise heart rate but could select
their own level of training intensity.
Now add the well-known fact that
aerobics isn’t the best choice for
Exercise-Only Fallacy? Twenty-four subjects participated building or maintaining muscle
in the six-month experiment, half during dieting, and you’ve invali-
On the other hand, a newly pub- of whom took in 25 percent fewer dated all assumptions in the study
lished study declares that all we’ve calories than normal and half of relative to maintaining lean mass
accepted about the relationship whom cut their daily intake by 12.5 while dieting.
between diet and exercise may be percent while also increasing their Many bodybuilders avoid doing
just a bunch of hooey.1 What the physical activity. The idea was to aerobics in the belief that it will
study found was that eating less burn another 12.5 percent of calorie lead to muscle loss. That’s been
and exercising more—as long as the intake, thus making their total daily confirmed by research showing that
calorie deficit is the same—makes calorie reduction equivalent to that aerobic training done too often, too
no difference in fat loss. of the nonexercise group. Those in long or too close to a weight work-
Among the study’s findings were the exercise group trained five days out interferes with strength and
that spot reducing, or loss of fat in a week, but as you’ll see, the type of muscle gains. So the idea that aero-
specific areas of the body, doesn’t training they did invalidated at least bics alone could maintain muscle
exist. That notion isn’t new, but you one conclusion of the study. mass is a little silly.
still see people training their abs Both groups lost about 10 percent The best combination for
with high reps every day for purpos- of their bodyweight, 24 percent maximum fat loss while preserv-
es of selectively losing fat in the ab- of their fat mass and 27 percent ing muscle mass is to reduce your
dominal area. A more controversial of their visceral, or deep-lying, total calorie intake and do weight
claim made in the new study is that abdominal fat, the kind linked to workouts plus judicious—that
adding muscle mass doesn’t boost diabetes, cardiovascular disease and is, not more than one hour at a
resting metabolism and won’t help the metabolic syndrome. The fat time—aerobic training. Attempt-
you lose fat or maintain fat loss. As both groups lost was systemic, not ing to maintain muscle with dieting
researcher Eric Ravussin of the Pen- greater in specific areas of the body. alone just doesn’t work, regardless
nington Biomedical Research Cen- The authors suggest that people are of what some researchers claim.
ter in Louisiana told a news agency, genetically programmed for fat stor- The next study to examine the issue
“So long as the energy deficit is the age in a specific pattern, not in one should use a weight-training pro-
same, bodyweight, fat weight and “spot” of the body or other. tocol. I’m betting the results would
abdominal fat will all decrease in Unlike what occurred in other considerably differ from the results
the same way.” studies, those in the diet-only in Louisiana.

The energy cost, a.k.a. calorie
expenditure, of muscle repair after
a weight workout proved to be more
extensive than was previously believed—
and the main fuel that powered
postworkout recovery turned out to be fat.
Tipping the Research longer resting

energy ex-
Scale penditure—
For years aerobic exercise was REE—than
considered superior to weight train- aerobic train-
ing for losing bodyfat. The reasoning provided.
ing was that aerobics increased the A new
resting metabolic rate more than study com-
lifting weights did. Weight sessions pared the
are typically anaerobic, or lacking effects on
a high oxygen intake, which means REE of 40
the fuel for them is primarily stored minutes of
glycogen in muscle, rather than fat. aerobics and
Because fat can be oxidized only in 40 minutes
the presence of oxygen, the greater of weight
oxygen intake typical of aerobic ses- training in 23
sions seemed to prove that aerobic black and 22
exercise was better at getting the white young
lard out. women
Research tipped the pendulum randomly
toward weights when it became assigned
clear that more muscle meant a to an aero-
Model: Greg Smyers
higher resting metabolic rate. The bic group,

energy cost, a.k.a. calorie expen- a weights
diture, of muscle repair after a group or a
weight workout proved to be more control group
extensive than was previously be- that didn’t
lieved—and the main fuel that pow- exercise.2 The
ered postworkout recovery turned aerobic train-
out to be fat. The extra fat used ing consisted of exercise done at 80 The Intensity Variable
during recovery led to a higher and percent of maximum heart rate, a
high level of intensity. Those in the We know from a big body of re-
weights group did eight exercises for search that weights are far superior
two sets each at moderate intensity. to aerobics for building muscle, and
Both groups trained for 25 weeks, more muscle means more calories
and resting energy levels were mea- burned at rest. How big an increase
sured after a 12-hour fast. you get after a weight workout
Resting energy expenditure was depends on its intensity level. The
compared 19, 43 and 67 hours after weight workout used in the REE
training. It was still elevated at 19 study was of moderate intensity.
hours after the aerobic workout That wouldn’t yield the kind of
but not by the 43-hour mark. No muscle damage that occurs under
increase in REE occurred in the higher-intensity conditions and so
women who only lifted weights. wouldn’t produce the increased REE
Whoa! What gives? Does that associated with extensive muscle
mean aerobics is superior to weight repair and recuperation. Past stud-
training for increasing REE after all? ies show an elevation in REE last-
Keep reading. ing from 24 to 48 hours following a
high-intensity weight session.
Higher-intensity aerobic In this study the aerobics group
exercise, such as interval did train at a higher level of intensi-
training, creates a greater ty, which generally leads to a greater
release of hormones linked sympathetic response, meaning the
to fat oxidation than steady- release of hormones linked to fat
state aerobic exercise. oxidation. Sure enough, the women

Trying to get lean by dieting
alone can result in muscle
being burned for fuel. If
your muscle isn’t being
used, your body considers it
expendable and throws it in
the energy furnace.
calories during exercise than those

in the weights group. The authors
note that if the calorie burn rate
had been matched between the
two groups, there would have been
an increase in REE in the weights
group. Because of the disparity in
the calorie cost of training, however,
Model: Zdenka Novotna

the weights group would have had
to either train for two hours or work
out at a higher level of intensity to
have experienced a considerable
increase in REE.
The increase in REE in the aero-
bics group was small, amounting to
in the aerobics group had higher ments, however, have found that only 15 percent of the calories used
levels of norepinephrine metabolic using an interval style of aerobic in the actual training session. Build-
products in their urine than those in training—alternating high and low ing more muscle through weight
the weights group. intensity—produces far more fat training or doing interval training
An interesting note is that the burning and a higher postworkout rather than steady-state aerobics
aerobics group in this study used REE than conventional steady-state would have significantly increased
a steady-state training style, main- aerobics. the REE.
taining their pulse at 80 percent of Another factor affecting the study What we’ve got here is an aca-
maximum heart rate for the entire results was that those in the aero- demic activity that gets an incom-
40-minute session. Other experi- bics group burned three times more plete. Studies like this show that
the conclusions of scientists don’t
always tell you the whole story.
Underlying attributes of a study
can—or should—call its results into
question.
References
1 Redman, L.M., et al. (2007).
Effect of calorie restriction with or
without exercise on body compo-
sition and fat distribution. J Appl
Physiol. 92:865-872.
2 Hunter, G., et al. (2006). In-
creased resting energy expenditure

after 40 minutes of aerobic but not
resistance exercise. Obesity. 14:2018-
2025. IM
Attempting to maintain
muscle mass and lose fat
with dieting alone just
Model: Jessica Payson
doesn’t work, regardless

of what some researchers
claim. Weight training is
key to holding on to or even
building muscle as you slim
down.

Only the Strong Shall Survive
Model: Jose Raymond

Goal
Power!
Setup for Success
by Bill Starr
etting stronger and building an
G aesthetically pleasing physique are all

about numbers. Sets, reps, workload,
selection of warmups and top-end weights
concern numbers. Length of time spent
training, frequency of sessions and tempo
during the workouts are also numerical.
In weight training, numbers are the one
constant in an ever-changing setting.
Strong Shall Survive
Luck isn’t a factor
in getting bigger
and stronger,
and shortcuts
have negative
ramifications.
Whatever we
accomplish in the
weight room is a
direct result of our
Model: Omar Deckard

own efforts and no
one else’s.
Anyone who starts lifting That’s because the body seeks able to sleep more soundly and
weights quickly becomes aware complacency. Except for a few elevating our self-esteem.
of that fact. Trainees learn right rare individuals, our bodies prefer When we set goals to be
away that one area is noticeably comfort over being put into accomplished in the weight room,
weaker than the others and that situations that require mental or then apply ourselves and end up
they must spend more time and physical stress. Given the choice doing what we set out to do, we
effort on that area in order to between going to a gym and feel elated. It’s a genuine boost
improve the numbers. It’s not squatting with poundages that to the ego and quite addictive,
just the final work sets that must make the White Buffalo appear because there just aren’t that
change but the total volume of or lounging in front of the TV and many things in life that can give
work as well. In fact, the top-end watching teenage figure skaters us so much satisfaction. Amassing
numbers depend on how solidly zip and spin around an oval pond large amounts of money seems to
you build the foundation for that in lingerie, what relatively sane be the goal of a high percentage
area of your body. male wouldn’t opt for the latter? of the population, but invariably,
So you constantly change your Luckily, our minds have the the satisfaction that comes
program. After you’ve succeeded final say. Otherwise even more from attaining more money
in improving that weaker area by obese people would be waddling than anybody will ever need is a
doing more total work and adding around malls and supermarkets, shallow feeling—mostly because
a couple of specific exercises for using what little energy they have monetary success requires the
it, you must focus on another to procure more calories. Our
area that’s lagging. That’s the only minds are responsible
way to achieve balanced strength for motivating us to
Goals give us
or a symmetrical physique. get up off our bums
Sometimes the changes are and head out to the something
dramatic, as when you shift from gym three or four tangible to
a pure strength program to one times a week and work toward.
that emphasizes endurance. At indulge in one or two
other junctures the alterations hours of strenuous
are almost indiscernible. exercise that in no way
Rest assured, though: They’re could be considered
happening. A program is never fun. Yet we condition
completely stagnant, even when ourselves to make
you follow the same set-and-rep it a pleasurable
sequence and do exactly the same experience because
exercises. You’re either making it helps us achieve
progress or slipping backward. positive goals we
If you benched 310 last Monday set for ourselves—
Models: Morandell/Reinhardt
and managed only 305 this better muscle tone,

Monday, you’ve done less on your greater strength,
workload and intensity. trimmer waistlines,
You must continually alter more energy and
your program if you want to flexibility—with the
make steady, long-term progress. side benefits of being

Strength competition is an
excellent long-term goal,
something to strive for.
labor of many others, usually the execution of an incline or toward, as opposed to merely
some shady dealings and lots of flat bench than the lifter. This going through the motions
luck, regardless of how self-made “all-you” system of training is without any objectives in mind.
a person claims to be. ridiculous and counterproductive. There are short-term and long-
Luck isn’t a factor in getting Don’t get me wrong. Serious term goals. The short-term goals
bigger and stronger, and shortcuts trainees care about money, since should be connected to the long-
have negative ramifications. it’s necessary for survival and the term ones. It’s also important
Whatever we accomplish in the luxuries we all enjoy. It’s just that that your goals be realistic. I’ll
weight room is a direct result they take greater pride in the fact comment more on that later on.
of our own efforts and no one that they can squat 400 pounds, When I came across my first
else’s. Strength training and bench 525, deadlift 500 or clean set of weights at the Great Lakes
bodybuilding are definitely not and jerk 500 more than they do in Naval Station gym, I was 17
team sports. Training mates their net worth. I’ve never been and weighed 140. The routine
and coaches can advise and impressed with anything that can I followed consisted of several
encourage, but when we step on be bought. No one can purchase exercises that I remembered
a lifting platform to perform a eye-popping arms or rock-hard from a Charles Atlas course I’d
snatch or deadlift or prepare to abs or state and national titles, purchased while in high school. I
go after a personal-record squat, and that’s exactly why they’re so wanted to gain bodyweight, lots
we’re on our own. Or at least we precious. of bodyweight, and get stronger,
should be. I’ve watched spotters Goals are important. They give but most of all I wanted big
do more actual work during us something tangible to work arms. At the time my upper arms
Personal records
can be set in the
gym or on the
lifting platform.
Either way, P.R.s
are a tremendous
confidence builder.

measured just 13 inches, so my Nationals. I accomplished them
long-term goal was to add three all over the next two years, You Can Get
more inches. I knew that wasn’t although I never got to compete
going to happen overnight, so I
concentrated on my short-term
in the Collegiate Nationals.
With a wife and child I simply
Bigger,
goal of gaining bodyweight. Even
though I was a rank beginner, I
couldn’t afford the trip. I did win
the Southern and Southwestern
Stronger
understood that I’d never obtain
16-inch arms unless I packed a
Collegiates, however, so that sort
of counted as a victory.
and Leaner
lot of muscle on my frame. As Four years later I arrived at Faster Than Ever
long as I was getting heavier, my York, where my aspirations Before!
arms were also growing. It took soared to a level I would never
two years of consistent training have imagined in my wildest You don’t have to burn hard-earned muscle
before I gained 50 pounds of speculations. I had visions of as you melt away fat. Now you can actually
build more muscle size and strength as your
bodyweight and attained the arm pressing what I’d once clean abs get razor sharp and you get ripped.
size I’d dreamed about. It was and jerked, snatching 500 and That’s the attention-grabbing look you want
now, and the new Fat to Muscle 2 shows you
almost magical to be able to alter jerking 400. Now I believed that if how. You’ll discover:
my physique in that fashion, and I continued to train hard, I could
that’s one reason weight training win a national title and qualify for • Precise nutrition guidelines and diets—
eat to max out your muscle mass as pounds
has been a vital part of my life the Olympic trials. That final goal of ugly bodyfat disappear. (Learn the Carb-
Stacking strategy that can transform mus-
ever since. had gotten fixed in my head after cle size and stoke the fat-burning furnace.)
Just when I achieved my goal of I watched the ’64 trials at the New • Which substance—found in almost any
bigger arms, I became interested York World’s Fair. It seemed a bit kitchen—is the ultimate aid for energy,
better muscular response and fat burning.
in the sport of Olympic lifting farfetched at the time, but four
and suddenly had completely years later I achieved my highest • How dairy can help you burn fat—
yogurt, cheese and milk can get you leaner.
different goals. Muscular strength aspiration. • How to increase fat use with a minimum of
replaced muscular size. All that The point of a jaunt down Bill aerobic exercise, and why aerobics may be
a waste of time for a lean, muscular look.
mattered were the numbers on Starr Lane is not to boast about
the three Olympic lifts: press, my Olympic lifting career because
• The amazing direct/indirect Fat-to-
Muscle 2 training program—with this
snatch and clean and jerk. I was it wasn’t extraordinary. Hundreds innovative routine it appears as if you train a
bodypart only once a week, but you really
stationed in Iceland at the time, of lifters did a great deal more and train each twice thanks to indirect work (and
so there was no one to teach me overcame many more handicaps each workout takes less than an hour).
the lifts. I did the best I could than I ever encountered. My • The 8 key nutrients for faster fat burn-
ing, including how much to take of each.
with the quick lifts, but mostly I experiences in competitive lifting
enjoyed pressing. It seemed more were typical, not special. What I
• Top 6 fat-to-muscle tricks. (Great info!)
• The 10 rules for super energy.
like a pure strength feat to me. My want to convey is that each rung The secrets to melting away bodyfat as you
short-term goal was to press my I climbed up the strength ladder build lean, ripped muscle
are all packed in this IRONMAN
Magazine’
bodyweight, 190, and my long- was a direct result of a success bulletin—eating plans, BULLETIN
#5
s
term aspiration was to eventually at a lower level. There was no workout routines,
metabolism-accelera-
FAT TO
win a medal in a contest. skipping of any rungs. I had to tion techniques and the MUSCLE
On my return to the states press 295 before I could handle best fat-to-muscle
and having the benefit of an 300. Each advance required work nutrients. Stop dieting
Pack On Le
2
away muscle—pack As You Shed Mass
an
Olympic bar on which to train, I and time—on occasion lots of on more as you burn Includes carb
-sta
Bodyfat
diets, grow cking and carb-reducti
fat-burning th hormone activatio on
achieved those two goals within work and time because the gains fat, and look your wor
and the 10 kouts and supplements
Rules for Sup
n,
hard, muscular best er Energy
six months. Right away my goals did not come in a steady fashion, in record time!
changed again. Now I wanted except for those early years when
a 200-pound press and a gold
medal. I did the press rather
every lift was a new adventure
and I was putting on bodyweight Just $9.95
plus $6.50 postage & handling ($15 outside North
quickly, but it took quite some rapidly. America) (California residents add 8.25% sales tax)
time to win my first gold because I Even when gains came rarely, Credit card orders call
was discharged from the Air Force I kept my eye on my short-term
and no longer had a weight room goal, believing that if I could
1-800-447-0008, offer ITS
for training in Maryland. move up to my intended number YES! I want to transform my physique. Rush
Within a year I moved back on some exercise, I’d be able to me IRONMAN’s Fat to Muscle 2.
to Texas, got married, entered proceed to the next higher one.
SMU and began training under I never got ahead of myself— Rush my
......................................................
copy to: .....................................................
the guidance of Sid Henry at well, hardly ever. Sometimes I
the Dallas YMCA. My goals attempted lifts that I wasn’t yet ....................................................
Enclose check or money order for $9.95 plus $6.50
became lofty there. Unthought- ready for and always failed—and shipping payable to: Home GYM Warehouse,
1701 Ives Ave., Oxnard, CA 93033.
of numbers were fixed firmly in learned a hard lesson.
Credit card orders call TOLL FREE
my short-term goal list: 225 press At Johns Hopkins, just before 1-800-447-0008, offer ITS
and snatch, along with a 300 the testing week at the end of the CA residents add 8.25% sales tax. Foreign orders
clean and jerk. My long-term goal off-season strength program for (except Canada) add $15 shipping. Payment in
U.S. dollars drawn on U.S. banks only.
was to qualify for the Collegiate football, several players would ask

me what I thought they might be

able to do on the three tested lifts:
power clean, squat, and bench.
Rather than answer, I turned
the question back on them. The
majority had higher expectations
than their current lifts showed.
I didn’t want to dampen their
enthusiasm, because who knows,
they might just be the kind of
athlete who can do more than
he’s supposed to. What I did was during
remind them that a max single in the
any lift rarely exceeds more than games.
Model: Nathan Detracy

20 pounds over what they are Mike always
currently doing for a triple. So a gave 100
480 triple in the squat translates percent. When
to 500 while 470 doesn’t. I didn’t they were running
discourge them from trying their half-speed drills,
target poundages but wrote he’d still flatten the
down what I thought they would ball carrier. The coaches
actually do. In every case I was would scream at him
correct. to slack off before he hurt
You just don’t beat the somebody, but he never did. Olympic
numbers, though every so often The next time a running back or lifts, Mike
someone proves me wrong. receiver was in his zone, he got did military
The example that always comes decked. presses instead
to mind is Mike Curtis when Mike liked Olympic lifters and of the flat benches
he trained with me and other was delighted when Ernie Pickett that the rest preferred.
members of the Baltimore Colts visited one afternoon. Ernie was After a couple of months
the season they won Super Bowl slightly stunned, since Mike was training on the lift and perfecting
V. He was one of the greatest regarded as one of the very best in his technique, he had worked
linebackers ever to play the game, a highly popular game while few up to 225 x 5, which I thought
in my opinion, but I’m prejudiced. outside the sport of weightlifting was impressive, as he weighed
He worked as hard in the weight knew who Ernie was. only 235. I didn’t know of any
room as he did at practices and Because he was enthralled by competitive lifters who’d made
Getting ready for

a show may be all
the incentive you
need to train with a
frenzy. The goals are
well defined.

on the singles. Move the work
sets up, and the singles will take
care of themselves. I’ve watched a
number of trainees who had their
hearts set on a certain number on
the bench press, usually 300, pay
little attention to their lead-up
sets and only start concentrating
when they attempted their target
weight. Invariably, they failed.
Had they applied more energy
in the lead-up sets and even the
back-off sets, they would have
widened their base sooner and
achieved their goal much faster.
Those who participate in
a strength program for their
sport or compete in strength
events such as Olympic lifting,
powerlifting and strongman
competitions have little trouble
setting goals. There are meets to
prepare for and personal records
that much progress so quickly. helps explain why he was such to be conquered, which provides
The next time he was a superb football player. There plenty of motivation. Same holds
scheduled to press heavy, he was no doubt in my mind that true for physique contestants.
told me he wanted to try 300. I if he’d chosen to be an Olympic Getting ready for the next show is
started to laugh, then checked weightlifter, he would have been a all the incentive they need to train
myself. Mike wasn’t known champion. with a frenzy. The goals are well
as Mad Dog for nothing. I did Being able to convert like that defined.
mention that he might wait until is reserved for a handful of gifted Once athletes end their
he moved his fives higher, but athletes. Bob Bednarski, Bill collegiate careers, however, and
he was determined, so I began March, Ken Patera, Doug Young competitive lifters and strongmen
encouraging him and advising and John Phillip were the only hang up their belts, they enter a
him on his jumps and reps. others I ever met. The rest of us period of limbo where goals are
He did 225 for a double, then have to abide by the prescribed suddenly fuzzy. Changing from a
proceeded to single 250, 270, guidelines, which means we program based on pure strength
and 290. Already I was surprised, constantly widen our strength to one aimed at general overall
but I still believed 300 was out of base before we can expect to fitness is extremely difficult
his reach. For one thing, 300 is a move our best singles higher. for many athletes. It requires a
difficult numerical barrier, maybe Keep in mind that just because huge shift in mind-set, and not
the most difficult of all. We loaded you made rapid gains when you everyone is able to handle it.
the bar to 300; he fixed it on his first started training doesn’t mean The group that handles
shoulders and stepped back out you can expect that same rate of the transition the best is
of the squat rack. All the while I increase forever. If that were true, bodybuilders. After they retire
was giving him form pointers. He everyone would eventually bench from competition, they simply
drove it up, but it came crashing 500, squat 700, and clean and cut back on their intensity, lower
back down. jerk 600. Even though you moved their workloads and increase the
He placed the bar back in the up to a 400-pound squat in two reps on their selected exercises,
rack, turned to me and said, months, it may take you twice which for the most part are the
“Don’t talk to me this time.” I that long to get to 450. That’s same exercises they used in their
pressed my lips together. Without because it takes time to expand contest-preparation sessions.
taking any rest, he racked the your base. The process can’t be They also stay on a healthful
bar, stepped back, and rammed hurried. The muscles can get diet and are very aware of their
the bar overhead. It was the most stronger rather quickly, but the appearance, which keeps them
amazing display of strength attachments can’t. And ultimately, training consistently.
conversion I ever saw, before or muscular strength is linked to In contrast, lots of strength
since. By all accounts he shouldn’t tendon and ligament strength. If athletes and competitive
have been able to do much over you attempt to force the process, weightlifters have difficulty in
265, yet he exceeded his best five you’ll overtrain. switching over to a routine that
by 75 pounds. It was a simple I’ve found it helpful to focus requires higher reps and lower
case of mind over matter and more on the threes and fives than weights. Somewhere along the

Model: Hubert Morandella and Markus Reinhardt
Strength athletes generally have more trouble than

bodybuilders transitioning to their noncompetitive years
because their self-esteem is often linked to their ability to lift
heavy weights, which dwindles with age.

line their self-esteem became enjoy a few recreational activities
linked with their ability to lift like hiking. He also wanted to get
heavy weights in certain exercises, back some muscle tone and size.
such as squats or, more typically, All without irritating his hip, knee
the bench press. When events or shoulder.
occur that force them to forgo He called me periodically to
using heavy weights, they have report his progress. He set goals in
trouble making the change to terms of reps and pushed toward
what is, in effect, a bodybuilding a goal until he got feedback telling
program. They hate the fact him he was doing too much.
that they’re no longer one of Then he’d either drop the reps
the strongest members of a back and add an extra set or two
gym, detest high reps, dislike or substitute another exercise for
any exercise that’s considered that bodypart for a length of time.
a bodybuilding movement and He said the regular changing of
really do not know how to put exercises really helped him to stay
together a routine of this nature. motivated because it always gave
A large number cease all him a new personal record to go
weight work. Some, though, after. I don’t recall all of what he
understanding that any type of did, but 550 crunches, 202 leg
training is better than none at raises, 100 curls and 200 inclines
all, bite the bullet and accept as a with 20-pound dumbbells stick in
challenge an extremely different my mind.
way of staying physically fit. Six months ago I ran into Jason
My longtime friend Jason is a at the supermarket. We talked
perfect example. After playing training, and he related that he’d
football at Western Maryland just started back doing pushups.
College, he became a nationally He’d tried them before but ran
ranked powerlifter. A football the reps up too fast and caused
knee injury forced him to give up problems for his bad shoulder.
that sport, but he continued to “I only did 10 reps for two sets
train hard and heavy and was one and am only going to add a few
of the strongest men in the gym reps a week and see how far I
on nearly every exercise he did can go with them.” Last week he
in his program. Then in his mid- called and announced, “I just
’50s osteoarthritis struck with a did two sets of 50 pushups!” I
vengeance. In a two-year span he was impressed and told him so.
had a hip and knee replacement I didn’t know anyone who could
plus arthroscopic surgery on a do that many. He gushed, “You
shoulder. His heavy-lifting days know something, I’m as tickled
were over. with those 50 pushups as I was
He was, quite naturally, the first time I benched three and
despondent and didn’t do any four hundred pounds. Ain’t that a
systematic training except for a hoot?”
few rehab exercises. We talked Indeed it is, and I’m sure that
often, and I encouraged him to Jason will continue to train just
get some weights, preferably as diligently as nature will allow
dumbbells, and start training for the rest of his days. It’s simply
at home. That way he wouldn’t a matter of setting realistic goals
have to compare himself with and pursuing them without
his former lifting mates in the allowing time to be a factor.
gym. I told him about others
I knew who were in a similar Editor’s note: Bill Starr was a
situation and what they did in strength and conditioning coach
their programs. He confessed that at Johns Hopkins University from
he didn’t like the way he felt or 1989 to 2000. He’s the author of
looked and decided he’d give the The Strongest Shall Survive—
high-rep, low-weight concept a Strength Training for Football,
try. I suggested that he set some which is available for $20 plus
goals, and he said that he already shipping from Home Gym
had two: to regain some of his Warehouse. Call (800) 447-0008,
former strength so that he could or visit Home-Gym.com. IM
at least do everyday tasks and

Mind
Training Tablets Write it down after you pump it up
IRONMIND
technique notes I kept.”
C
hest, 29”; expanded, 30”. Waist, 26”. Arms, 8”; flexed,
9”. Height, 4’8 1/2”. Bodyweight, 74 1/2 pounds... Contrast that systematic approach with the more common
March 27, 1942. This person ain’t exactly in the mold one of maybe scratching down a routine on the back of an
of a strongman, right? Who’d guess that from that modest envelope, maybe bringing it to the gym and maybe consulting
beginning would emerge the sensational Tommy Kono, who it—with mediocre results usually following. Making good use
set more than two dozen world records, winning gold medals of a training log puts some powerful psychological tools to
in two Olympics (plus a silver in another), six world champion- work for you. That’s why training logs can be so productive.
ships and a string of physique titles, including Mr. World and One of the most exploited topics in popular psychology—
Mr. Universe. The list of Tommy’s accomplishments goes on from self-help to performance enhancement—is goal setting,
and on, but you get the picture. and for good reason: If you don’t know where you’re trying to
As Tommy gained more than 100 pounds of muscle, he go, you’re unlikely to get there by the shortest path. On the
marked each step in his 10 training logs—books in which he other hand, if you have a goal, you can do everything in your
recorded “every set, rep and weight lifted in training and in power to stay directed toward it.
competition” during the 15-year period when he built himself IronMind receives a steady stream of calls and letters from
from a skinny boy into one of the greatest weightlifting stars people asking for training advice. Some of them know exactly
ever. Lest you think those training books were just busywork, what they want (“I’m trying to increase my crushing grip,” or,
consider that Tommy later said, “The more I became involved “I’m trying to add 25 pounds to my bench press”), and others
in weightlifting, the more training notes I started keeping. It don’t (“Well, you know, I want to make progress and I was
was at this point that I noticed that the amount of improve- thinking that maybe...”). You can guess how much easier it is
ment made in my lifts was in direct proportion to the number to be helpful when people know exactly where they’re trying
of notes I kept.” to go. When you use a training log, you can set goals—by
Tommy’s train- the workout, the week, the month, the cycle or whatever else
ing logs not only might work for you. Your goals are down in black and white,
tracked what he and there will be no question about whether you reached
actually lifted, them.
but they also Once a workout is completed, you can’t go back and
contained notes change it—the opportunity to perform any additional growth-
about new ideas, exploding reps is gone forever. All those gut-busting reps you
technique, goals, did do, the ones that will give you the gains you want, can
training methods never be taken away. A training log helps you understand the
and so forth. sense of finality because each time you write a set in your
Tommy explained diary, you can think of it as being carved in stone. Your train-
that his training ing log will take on the significance and permanence of stone
book became “a tablets, which will serve as a tremendous incentive to make
diary of everything each workout the best it can be.
concerned with Giving people feedback has proven to be an incredibly
weightlifting. I powerful tool in everything from learning new skills to boosting
referred to it often productivity: It’s one of the key benefits coaches should pro-
in checking the vide. Otherwise, it’s like target shooting in the dark. When you
progress I was have a training log, you have a feedback trail; for example, you
making and to can see what happened when you went to 36 sets per body-
correct any weak part vs. when you tried a high-intensity program. You can see
points of my lifts the results of explosive training with 75 percent of your one-
by reviewing the rep max vs. the constant search for new personal records.

Body
It’s all right there in your training log—a written record of
everything you tried, from training to supplements to how the
phases of the moon might have affected your power clean.
Let’s say you start a new program, and within two weeks
you can see that something is happening, something good.
That’s reinforcing, meaning that you’re more likely to continue
Fat Facts
Lard-mobiles
doing what you were doing. What could be better? It’s as if
A
ccording to the
your training log creates momentum for you because each April ’07 edition of
workout you record helps fuel your next one.
Reader’s Digest, cars
The belief that we can accomplish something, that we can
succeed, is what psychologists call self-efficacy. While that in the United States burn
might sound like just another fuzzy concept that has little nearly one billion additional
bearing on real-world behavior, it isn’t. In fact, self-efficacy is a gallons of gas a year be-
powerful predictor of all sorts of behavior. As you might guess, cause of overweight drivers
our past experience has a strong influence on our sense of and passengers. That’s from a University of Illinois study
self-efficacy. That’s why success breeds success and failure that used a mathematical model based on gas con-
breeds failure. Now think of what happens when you buckle
sumption and weight gain from 1960 to 2002. Another
down and commit to a training program that includes well-
defined, aggressive but realistic goals. You practically bleed to reason people should slim down—it’s one more way to
do it, but you make each workout as planned and record your reduce global warming.
progress at each step in your training log. There it is: proof of —Becky Holman
how you mastered the situation, which is pure rocket fuel for www.X-tremeLean.com
your sense of self-efficacy. That in turn helps trigger your next
round of progress.
One of the nicest things about training logs is that you can
gain all of the benefits at almost no cost in time or money.
Once you get into the habit, you’ll automatically record each
Fruit Fix
set as soon as you finish it, and you can study your results
whenever you wish. As for the training log itself, you can Apple Acuity
choose from a number on the market, but you can also just
use a simple pad, notebook or calendar. The great Tommy
T
he antioxidants in
Kono recorded all of his workouts on stenographer pads,
apples appear to
which you can buy for about a dollar.
Most of us could never begin to approach Kono’s success improve acetylcho-
as a weightlifter, but if we train hard and smart, we can make line levels. Acetylcholine
sensational progress. The first step is to make wise and gen- is a neurotransmitter
erous use of a training log.
that’s key to memory.
—Randall Strossen, Ph.D.
According to the May ’07 issue of Prevention, sci-
Editor’s note: Randall Strossen, Ph.D., edits the quar- entists reported in the Journal of Alzheimer’s Dis-
terly magazine MILO. He’s also the author of IronMind: Stron- ease that mice suffering from age-related memory
ger Minds, Stronger Bodies; Super Squats: How to Gain 30
loss got a memory boost when they got a daily
Pounds of Muscle in 6 Weeks and Paul Anderson: The Mighti-
est Minister. For more information call IronMind Enterprises dose of apple juice. Could an apple a day keep the
Inc. at (530) 265-6725 or Home Gym Warehouse at (800) Alzheimer’s away?
447-0008, ext. 1. Visit the IronMind Web site at www —Becky Holman
.IronMind.com. www.X-tremeLean.com

Bomber Blast MIND/BODY
About Us and the Things We Do

T
he days, they go by. Monday will always be Monday,
blue as a bruise. Tuesday is chest-and-back day, the
only way you can identify the everyday day, give it dis-
tinction. Wednesday is the day in the middle of the week, and
the center of things is generally agreeable. Thursday offers
hope, as most of the work or school week is complete, and
tomorrow is Friday. Yes! Friday is Friday, a rainbow of colors if
you plan to paint it. And where there’s a rainbow, there’s a pot
of gold—the weekend, Saturday and Sunday.
Greet each day with a hug and a pat on the back; better
yet, make that a bear hug and a slap on the back. Recognize
them or not, they’re some of the best friends you’ve got—here
today and gone tomorrow.
The days are separate and distinct, yet there are times
when they follow each other like soup cans on an assembly
line. Hum, clink, clink. You count the cans as they wobble by,
bored and thankless. Hum, clink, clink. Suddenly and without
notice, the machinery stops and the doors are thrown open to
cold winds and the rush of traffic. Soup cans resemble scrap
Neveux \ Model: Omar Deckard

metal as they pile up one on the other. Urgency fills the air, and
things must be done. Catch a plane, consult a lawyer, stop the
bleeding, or console the grieving. No surprise. You adapt and,
as always, wish you’d been grateful when you had the time.
Instead, you’re grateful now, the best you can do.
Exciting days, those filled with hope, inspiration and en-
couragement, the days of production, enlightenment and
achievement—the winning days—consume us on momentous deserve them, we bask in their glory as if they’ll never end.
occasions and leave us spinning. Too good to be true we Hum, clink, clink.... Soup’s on, cream of celery, your favorite.
forgo appreciation and anticipate their end. Or, convinced we We’re learning, day by day. Thank heaven for weightlifting
and muscle building, which help us make every day a special
one. Once past the front counter and dumbbell rack, we can
Sleep finesse our training into a fulfilling challenge or an engaging
game; a skillful sport, an uplifting activity or a delightful diver-
Snooze to Lose sion. Soup-can days and days of eruption and disruption can
be transformed into entertaining, productive and healing days.
Does your workout seep into your workday, or does your
M
ost bodybuilders know that growth hormone
is a potent fat burner. One of the biggest workday seep into your workout? Do you succumb to the fol-
surges of GH occurs in the first two hours of lies of life, or do they become dust under your strong, lengthy
sleep, so being relaxed and getting into deep-sleep strides? Are you hampered by momentary intrusions, halted by
mode early, without restlessness, is important. There daily obstacles or propelled by the power of a vigorous spirit,
are a few things you can do to help make that hap- mind and body?
pen more readily, like Where you have control, take control: Exercise and eat
dimming the lights right! Training rules, and you’re the law. It’s the stabilizer when
about an hour before your foothold slips, the fortifier when plans are laid waste, the
bedtime. Light ham- friend you know amid strangers, the oxygen and fruit of life in
pers melatonin, a hor- a barren place. Exercise and fitness aren’t options. They’re
mone that regulates essentials. Remember that.
your sleep cycle. Also, —Dave Draper
a hot tub session or a
warm bath can help Editor’s note: For more
you fall asleep faster. from Dave Draper, you can visit
—Becky Holman www.DaveDraper.com and sign
www.X-tremeLean up for his free newsletter. You can
.com also check out his amazing Top
Squat training tool, classic photos,
workout Q&A and forum.

New Stuff
Gaspari Nutrition’s Cytolean
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Gallery of Ironmen MIND/BODY
MIND/BODY
Ivy Russell
W
omen weren’t supposed to
be muscular in the 1930s,
but Ivy Russell must not
have gotten the message. She had
Photos by Ron Rennie \ Courtesy of the David Chapman Collection

one of the most impressive phy-
siques of her generation. Russell was
born in the English county of Surrey
in 1907, and by the age of 14 she’d
moved to London and begun train-
ing with weights. It was all the more
extraordinary because many people
considered lifting barbells to be po-
tentially dangerous for everyone, but
especially for girls. Ivy and her par-
ents were worried because the girl
was suffering from the early effects Ivy Russell hurls a javelin in this image
of tuberculosis, and heavy lifting was from 1932.
the only cure that seemed to work.
The workouts restored the young her era to reassess their ideas about
female strength and fitness. She was,
as one historian, declared, “a new
archetype for women weightlifters.”
In 1932 Russell succeeded in
establishing a female division in the
distinguished British Amateur Weight
Lifting Association. That same year
she won the first sanctioned women’s
competition when she hoisted a 300-
pound barbell over her head. While
Ivy was competing as an amateur,
she worked as a domestic servant.
After her sporting triumphs she left
her brooms and dustbins behind
and became a professional wrestler.
Thanks to her strength, beauty and
publicity, she had a successful career
in a rough-and-tumble sport.
Russell poses as a female discuss —David Chapman
thrower.
girl to health, but she continued to

exercise. Before long she was able
to surpass her fellow students as
well as her instructor. In 1925, at
age 18 and at a bodyweight of just
134 pounds, Russell had progressed
far enough in her training to do
an amazing clean and jerk of 176
pounds. Her appearance, however,
made her even more remarkable. It
was reported that Russell’s biceps
were the same size as German
boxer Max Schmeling’s, and her
thighs were bigger than those of
“the Brown Bomber,” Joe Louis, but
she managed to look feminine at the
same time. Ivy’s musculature and
her pleasing figure caused many in ... and as a sprinter.

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Hormones MIND/BODY
Priest Confesses That His Test Is Low

O
n a very in the very high-normal range.
popular I’m by no means an endocrinologist, but Priest is only
Internet 34 years old and, theoretically, should still have normal
message board testosterone levels, especially as his body clearly produced
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one asked Lee he is not worried, because if his test levels go even lower,
Priest what his he can always get a doctor to prescribe artificial testoster-
testosterone one injections as legitimate hormone replacement therapy.
levels are when The reason I feel all of this is worth mentioning here is that
he’s off perfor- Lee has gone on record many times as saying his doses of
mance-enhanc- anabolics have always been very moderate.
ing agents. The If Lee has already damaged his body’s own testosterone
Blonde Myth production by using smaller amounts of gear, I can only
reported that his imagine what those who are far less cautious have to look
total test these forward to. I’m not just talking about pros and top ama-
days between teurs, but the recreational bodybuilder who does a couple
cycles is about of fairly heavy cycles every year for anywhere from five to
240 to 260 20 years. I’d never tell you what to do with your body, and
nanograms per neither would IRON MAN, but it’s definitely something to
deciliter, which is consider. I know bodybuilding isn’t all about health and
slightly below the fitness anymore, but it shouldn’t be about impairing your
normal reference body’s normal functions, either. Just as it’s possible to turn
range of 280 to around a life of sin before you’ve gone too far, there may
800. Lee also still be time for many steroid users to get off the runaway
said that when train before it’s too late. Just something to think about,
he was 19 to fellow iron warriors.
25 years old, it —Ron Harris
was 700 to 900, www.RonHarrisMuscle.com
Neveux
which would be
New Stuff
Oral Form of “Deca” Found in BIOGENETIX
T
hat’s right; all of the caplets in this radical new supplement line con-
tain key ingredients bonded to a decanoate ester. As scandalous as
it may sound, it’s great news for natural bodybuilders or even those
who are in between cycles. Looks like the advantage is finally starting
to sway in favor of the bodybuilder who’s searching for the best of both
worlds.
Even though the Biogenetix researchers have put Deca Delivery Tech-
nology (D2T™) in each formulation, it’s a form of decanoate approved for
sale in stores—not in someone’s basement. Touted as the all-in-one solu-
tion to completely changing your body, the Biogenetix kit comes complete
with Bioburn-D2T, Creatine-D2T and NO-D2T—all time-released by just
one daily dose. The low-priced 28-day kit even includes a 100-plus-page
manual that explains in detail everything you need to know about diet,
training and cycling your Biogenetix gear.
Assistant brand manager for Biogenetix Nathan Hinks tells it like it is:
“We’d never insult anyone by saying our product delivers faster results than
underground steroids, but I know we’ve come as close as legally possible without the painful injections or nasty side effects.”
Biogenetix is available exclusively at GNC. For a free copy of The Ultimate Guide to Total Body Transformation (while sup-
plies last) call (800) 511-8464. For more information and updates be sure to log on to www.Bio-Supplements.com.

Graphic Muscle Stars / GraphicMuscle.com
Shaun Crump
Weight: 225 onstage; 250 off-season
Height: 5’7”
Occupation: Social worker
Contest Highlights: ’06 Nationals, 4th
light heavyweight; ’05 Nationals, 7th
light heavy
Factoid: Started weight training at the
age of eight. “My father had special
weight-training equipment made for
me to lift, such as for squats, because
I was really short. When other kids
saved their money for toys, I bought
whatever protein I could afford.”
Readers Write
On a Hardbody Roll Awesome Aukland
IRON MAN has been
on a hot Hardbody roll I’m not a fan of women’s bodybuilding. I look to competi-
the past few issues. tive bodybuilders for inspiration, so, being a man, I check
Nancy Di Nino (April out contest photos for male physiques with lines, mass
’07) and Dina Al-Sabah and muscularity, like Dexter Jackson’s, that motivate me
(May ’07) were fabu- to keep hitting the weights. Paging through the June ’07
lous, and now Abby issue of IRON MAN, how-
Wolf (June ’07). Wow! ever, I ran across a small
My only complaint photo of Lisa Aukland [in
about Abby’s layout: Ruth Silverman’s Pump
More “back” shots next & Circumstance]. Holy
time. cow! That’s how I want to
John McDonald look—without the extra
via Internet pec mass, of course. Her
delts pop and her abs are
Editor’s note: Was sharp, but her legs are her
her back muscularity best bodypart. I’ve been
that good? Oh, “back” looking at that photo
shots. We before every leg workout. I
get it. want mine to look like that
when I’m walking down
the beach this summer. I’ll
take her delts too.
Abby Wolf. Sam Strickland
via Internet
Roland Balik
Lisa Aukland.
Ax the X?
When you guys first introduced X Reps, I was skeptical. I
thought, “Oh, no, not another miracle mass-building magic
bullet.” I even sent you an e-mail that said to give the X stuff
a rest in the magazine. But after putting some of [Steve]
Holman’s and [Jonathan] Lawson’s ideas to the test in the
gym, I’m now a believer. After all the hoopla, I decided to
purchase their e-book 3D Muscle Building. Lots of great info
that made a lot of sense. I then put the 3D arm programs
into my workout, with some of the sets including X Reps at
the end. My arms responded immediately. I gained about
a half inch in one month, and my biceps are much more
peaked. I am ecstatic and adding variations of 3D programs
for all of my other bodyparts. I wasn’t doing stretch-position
exercises before I read the e-book, but now I’m convinced
that that type of stress is part of the reason for my new
gains. I formally retract my previous e-mail. More X stuff,
please.
Neveux
Jason Richardson
via Internet
Editor’s note: Holman and Lawson have just released a

Mentzer Mania new e-book, X-traordinary Muscle-Building Workouts, that
contains new information on stretch overload as well as 10
I’ve been a Mike Mentzer fan since he came on the body- complete, printable programs. For more on that, see page
building scene back in the late ’70s. His Heavy Duty train- 241, and visit www.X-Rep.com.
ing revolutionized weight training, making bodybuilders
think about what they do in the gym and the ramifications
of those actions instead of just blindly following the crowd. Vol. 66, No. 8: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Pub-
I truly appreciate that John Little has carried the Heavy lishing, 1701 Ives Ave., Oxnard, CA 93033. Periodical Mail is paid at Oxnard, CA, and at
additional mailing offices. POSTMASTER: Send address changes to IRON MAN, 1701 Ives
Duty torch since Mike’s passing, and I want to thank IRON Ave., Oxnard, CA 93033. Please allow six to eight weeks for change to take effect. Subscrip-
MAN for providing a forum for those ideas to continue to tion rates—U.S. and its possessions: new 12-issue subscription, $29.97. Canada, Mexico and
be presented. It’s the first thing I go to in every issue. Also, other foreign subscriptions: 12 issues, $49.97 sent Second Class. Foreign orders must be in
thanks for the full-page classic shot of Mike that opens each U.S. dollars. Send subscriptions to IRON MAN, 1701 Ives Ave., Oxnard, CA 93033. Or call
Heavy Duty feature. They’re great additions to my home- 1-800-570-4766. Copyright © 2007. All rights reserved. No part of this magazine may be
reproduced in any manner without written permission from the publisher. Printed in the USA.
gym walls. Stan Dobrowski
St. Louis, MO


Arnold: Giant Arms Q&A

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ARNOLD PHOTO SPECTACULAR: Incredible Full-Page Pullouts

AUGUST 2007 / IRON MAN MAGAZINE—WE KNOW TRAINING™

Program and Diet

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