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150 DECEMBER 2009 \ www.ironmanmagazine.com

Summer Abs, July 2007 Vol. 66, No. 7
page 198
We Know Training ™
FEATURES
FEATURES
62 TRAIN, EAT, GROW 93
The TEG men explain the pain of their new Shock work-
outs, from Eric Broser’s P/RR/S strategy.
88 HIT REDUX
Chris Mason interviews Ellington Darden about Nautilus,
Arthur Jones and Ell’s cool new book.
118 A BODYBUILDER IS BORN 24

Ron Harris defuses workout excuses. Need motivation?
How about Greg Rando, a blind bodybuilding champion?
126 PRIME-TIME PRO

David Young interviews Dave Fisher on his comeback to
the pro ranks at 43—plus, his workout and diet.
142 BLUEBERRY POWER

Jerry Brainum explores the muscle-
HIGH-INTENSITY TRAINING: ELLINGTON DARDEN SPEAKS OUT
building, anti-aging power of this
very potent berry. ™
158 ARMS & SHOULDERS OVER-40 PRO

Ripped Dave Fisher
SHREDDER STYLE On Massing Up and

Leaning Out
Cory Crow talks with drug-free pro AB

DOMINATION!
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Dave Goodin on building the show and Let ’Em Rip
PACK ON
bodyparts. ARM SIZE
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A guest appearance by the wisdom Cover photography by

of Mike Mentzer—from the source. Michael Neveux. Abs
by Dave Goodin. Inset
photo: Dave Fisher.
198 SUMMER ABS
From the Bodybuilding.com archives, Layne Norton gives
you all the ab-etching secrets you need to let ’em rip.
Only the Strong
Shall Survive, 214 RESEARCH TEAM
page 282 Blood plasma expanders are the latest tactic for pro
bodybuilders. Now a new supplement can mimic their
Prime-Time Pro, effects and create hardcore pumps in the gym.
page 126
238 WEIGHTS VS. CARDIO
Jerry Brainum looks at the fat-burning research and how
to optimize the bodybuilding effects of both.
244 HARDBODY
You’ll definitely want to take a peek at Monica Mark’s
peaked physique. Wow!
282 4/27/07 4:35:20 PM

256 IFBB FITNESS, FIGURE AND MS.
INTERNATIONAL BLOWOUT
The women had it going on. Hot contest shots here. Plus,
John Balik’s backstage Femme Physique Vérité.
Fitness, Figure and Ms. I
Competitions, 282 ONLY THE STRONG SHALL SURVIVE
page 256 Bill Starr’s dynamic back-building advice.

DEPARTMENTS
32 TRAIN TO GAIN
Staying injury free and other bodybuilding secrets.
46 SMART TRAINING
Coach Charles Poliquin gets into biceps tears and pullup
scares, and he delves into diet too.
52 EAT TO GROW
The truth about bodybuilders’ protein needs. Plus, how
to shake up your mass gains.
Train to Gain, 78 CRITICAL MASS

page 32 Steve Holman ponders one-set wonders and how to
extend your squat sets for bigger quads.
82 NATURALLY HUGE
Arms & Hardbody, John Hansen lays it all out about getting big.
Shoulders page 244
Shredder 222 BODYBUILDING PHARMACOLOGY
Style, Steroids: A real heartbreaker? Jerry Brainum checks out
page 158 the research on their cardiovascular effects.
226 MUSCLE “IN” SITES

Eric Broser ran across Boyer Coe’s new site and was
very impressed. He was also impressed—in a different
way—with a sizzling hot-babe site. His impressive Net
Results Q&A is here too.
230 NEWS & VIEWS

Lonnie Teper is our go-to guy for physique-scene up-
dates, not to mention Swami comedy. Jerry Fredrick’s
Hot Shots are in the house as well, and there’s a re-
membrance of Ray Stern on page 236.
250 PUMP & CIRCUMSTANCE

Ruth Silverman covers the women’s sports like smog
covers L.A. That’s not lightning, it’s her camera flash
popping. Lots of stimulating images here, folks.
News & Views,
page 230 292 MIND/BODY CONNECTION
Randall Strossen, Ph.D., explains the angles and edges of
training, and TheRack flexes its home-training muscle.
304 READERS WRITE

Dazzling Dina Al-Sabah, eye-opening info and unreal
wheels.
Pump & In the next IRON MAN

Circumstance, Next month we throw our annual birthday bash for
page 250 our favorite Big Guy. No cake, just plenty of rare
photos of the birthday boy himself, Arnold, in his
prime. The Gov is turning 60, and we turn back the
clock to when his muscles rocked. We’re talking
giant photos, many you’ve never seen before (we
had to dig for them!)—a true collector’s issue. Of
course, we’ll also have tons of training and nutri-
tion info, like a delt blast from our Tactical Torture
Training task master and lots of Power/Rep Range/
WEB ALERT! Shock and X-Rep insights. But back to Arnold—his
from the world
For the latest happenings birthday is July 30, so watch for the August IRON
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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
Relationships, Editor in Chief: Stephen Holman

Art Director: T. S. Bratcher
Senior Editor: Ruth Silverman
Editor at Large: Lonnie Teper
Part 2 Articles Editors: L.A. Perry, Caryne Brown

Assistant Art Director: Brett R Miller
Designer: Emerson Miranda
IRON MAN Staff:
Vuthy Keo, Mervin Petralba,
IRON MAN’s success over the past 71 R. Anthony Toscano
years is directly connected to our ability to Contributing Authors:
deliver quality information that our readers Jerry Brainum, Eric Broser, David Chapman,
find useful. Useful is probably an under- Teagan Clive, Lorenzo Cornacchia, Daniel Curtis,
statement—maybe essential would be a bet- Dave Draper, Michael Gündill, Rosemary Hallum,
Ph.D., John Hansen, Ron Harris, Ori Hofmekler,
ter characterization. You are not just a reader
Rod Labbe, Skip La Cour, Jack LaLanne, Butch
but also a doer, and that distinguishes you Lebowitz, John Little, Stuart McRobert, Gene
and your needs from those of the masses Mozée, Charles Poliquin, Larry Scott, Jim
who are simply observers. What you demand Shiebler, Roger Schwab, Pete Siegel, C.S. Sloan,
from IRON MAN are the tools you need to Bill Starr, Bradley Steiner, Eric Sternlicht, Ph.D.,
Randall Strossen, Ph.D., Richard Winett, Ph.D.,
help you realize your goals, and that’s what and David Young
you get. Our motto is, We know training, but
Contributing Artists:
it’s more than that: We do training. Steve Cepello, Larry Eklund, Ron Dunn,
The result-producing information and ideas we present flow from the Jake Jones
minds and experiences of a diverse and accomplished group of writers. Contributing Photographers:
We have the greatest range of subjects of any of the top bodybuilding Jim Amentler, Ron Avidan, Roland Balik, Reg
magazines because of that unique mix of contributors. Bradford, Jimmy Caruso, Bill Dobbins, Jerry
Fredrick, Irvin Gelb, Isaac Hinds, Dave Liberman,
Jerry Brainum would be on anyone’s short list of top training-and-
J.M. Manion, Merv, Gene Mozée, Mitsuru
nutrition writers. With his 35-plus years of in-the-gym experience and Okabe, Rob Sims, Leo Stern
in-the-journals research, he has probably counseled more bodybuilding
Director of Marketing:
stars on nutrition than all the so-called gurus combined. Jerry brings Helen Yu, 1-800-570-IRON, ext. 1
a passion to the science of bodybuilding that is second to none. His Accounting: Dolores Waterman
unique talent is to be able to gather the information, weigh it against his Subscriptions Manager:
experience and then decode it so that the rest of us can understand and Sonia Melendez, 1-800-570-IRON, ext. 2
use it. E-mail: soniazm@aol.com
I recently watched Jerry’s mind at work as he conduced two inter- Advertising Director: Warren Wanderer
views, one with an M.D. and another with a Ph.D.—experts in their 1-800-570-IRON, ext. 1
fields. While Jerry is a generalist and the men were specialists, his ques- (518) 743-1696; FAX: (518) 743-1697
tions were as probing as any they had encountered. Jerry was able to Advertising Coordinator:
Jonathan Lawson, (805) 385-3500, ext. 320
comprehend what they were saying on a level that they had never expe-
Newsstand Consultant:
rienced from a representative of a magazine that was not an academic Angelo Gandino, (516) 796-9848
publication—IRON MAN. They commented to me what a pleasure it was
to work with someone who was so well versed in their subjects. We reserve the right to reject any advertising at our
IRON MAN is also fortunate to have Charles Poliquin on our roster of discretion without explanation. All manuscripts, art
or other submissions must be accompanied by a self-
writers. He contributes an extensive body of scientific knowledge tem- addressed, stamped envelope. Send submissions to
pered by the experience of a strength coach and bodybuilder. Charles IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033.
stays on the cutting edge of exercise science, and he takes what he’s We are not responsible for unsolicited material.
Writers and photographers should send for our
learned and tests it in the crucible of his Poliquin Performance Center. Guidelines outlining specifications for submissions.
Bill Starr has a devotion to the basics of weightlifting—which work for IRON MAN is an open forum. We also reserve the
right to edit any letter or manuscript as we see
most people—and he has honed them over his years as a professional fit, and photos submitted have an implied waiver
strength coach. His series, Only the Strong Shall Survive, is a staple of of copyright. Please consult a physician before
IRON MAN, with information that’s always innovative and inspiring. beginning any diet or exercise program. Use the
information published in IRON MAN at your own
Check out this month’s installment on dynamic moves for building the risk.
back. It’s full of unique training insights—not your usual rows and pull-
downs. IRON MAN Internet Addresses:
IRON MAN knows training because our contributors share your pas- Web Site: www.ironmanmagazine.com
John Balik, Publisher: ironleader@aol.com
sion and commitment to bodybuilding. To comment, please send e-mail Steve Holman, Editor in Chief: ironchief@aol.com
to me at ironleader@aol.com. IM Ruth Silverman, Senior Editor: ironwman@aol.com
T.S. Bratcher, Art Director: ironartz@aol.com
Helen Yu, Director of Marketing: irongrrrl@aol.com
Jonathan Lawson, Ad Coordinator: ironjdl@aol.com
30 JULY 2007 \ www.ironmanmagazine.com Sonia Melendez, Subscriptions: soniazm@aol.com
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32 JULY 2007 \ www.ironmanmagazine.com

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PREVENTION
The Secret to Staying Injury Free

Recently, I had the privilege of speaking with Body- not me. Some other poor fool will have major shoulder
building Hall of Fame member and owner of one of the and lower-back pain when he’s 40, but it won’t be me.
most perfectly proportioned physiques of all time (and Yeah, keep telling yourself that, buddy. I too believed I
one of my early idols in the sport), Lee Labrada. One was indestructible at one time. My body eventually made
subject I was curious about was how he managed to stay it known that it was not in fact hewn of twisted steel
injury free during his entire bodybuilding career while so but of flesh, blood, bones, muscles and connective tis-
many others were constantly tearing muscles and getting sue—and all too vulnerable to injury should I do anything
hernias. stupid. Not that it stopped me right away—I’m something
“I was never stupid with the weights, and I always of a slow learner, or maybe stubborn is more accurate.
listened to my body,” was his matter-of-fact reply. That But I will say that if I’d known what training as heavy as
brought to mind that many of today’s pro bodybuilders possible all the time would lead to down the road, I would
have developed incredible strength in lifts like the squat, definitely not have done it.
deadlift and bench press, among other exercises. Even Maybe it’s not too late for you. Listen to Lee Labrada,
if they’re dieting, they continue to put up 600-pound who is a wise man, and train like a true bodybuilder.
squats and deadlifts, and they perform flat-bench and Learn how to use good form and a strong mind/muscle
incline barbell presses with more than 400. While the connection to get awesome contractions and full-blown
intensity and heart are admirable and it certainly looks pumps without hoisting a ton of weight. It may not feed
heroic in the athlete’s training DVD, that’s not the time to your ego, but preventing injury is something you’ll ap-
be setting personal records in the gym. With less cush- preciate years later. If you fail to heed my advice, there
ioning and lubrication of the joints, thanks to less bodyfat will come a day when you’ll wish you had. Sorry if I sound
and water, the risk of injury is notably higher. like I’m trying to scare you—even though I am. If a little
Should you lift heavy during the precontest phase? healthy fear keeps you injury and pain free, there ain’t
Yes—but only as heavy as you can in good form, and not nothin’ wrong with that.
for very low reps. One fact I found surprising: Not only —Ron Harris
was Labrada injury free, but he didn’t even suffer from www.RonHarrisMuscle.com
chronic aches and pains in his shoulders, knees, lower
back or elbows, despite having trained hard for about 30
of his 47 years.
“Lifting superheavy weights for many consecutive
years will wreck your joints, but I never went extremely
heavy,” he said. That really inspired a sting of regret, as
I know deep in my heart that the reason I have so many
constant aches and pains is because I have pushed the
envelope in terms of workout poundages far too many
times over far too many years. If the secret to avoiding
not only acute and horrible injuries like muscle tears but
also the far more commonplace aching shoulders or
knees is simply to use more manageable weight rather
than struggle with spleen-busting giant dumbbells, then
why don’t more of us do it? Clearly, ego and pride play
major roles. You feel better pulling a 500-pound deadlift
than you do with 300 pounds on the bar.
The big reason a lot of lifters train too heavy is because
like most human beings, we can’t imagine anything bad Superhuman poundages
can lead to stupid aches
happening to us. Some other guy might tear his pec, but
and pains later in life.

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TRAIN TO GAIN X-FILES
Volume vs.
Intensity
Q: Which is better, volume
training or short, abbreviated,
high-intensity-style workouts?
A: High-intensity workouts or
higher-volume methods? Both will
work. Legendary bodybuilder Bill
Pearl used to train with 20 or more
sets per bodypart, but he never
trained to exhaustion on any set. It
just didn’t suit him. He got at more
muscle fibers by doing set after set.
Others prefer to do fewer sets and
Art Atwood.
Neveux
push harder—for example, past
central-nervous-system exhaustion
AESTHETICS with X Reps—to hit the majority of
How to avoid the fibers. When you do that, you have
Waist Management refrigerator look to scale back the volume. As Nau-
tilus creator Arthur Jones used to
We spend an awful lot of time in magazines and online expressing our say, You can
Bill Pearl.
disgust at the trend of expanding waistlines and bellies on bodybuilders who train long, or
look almost pregnant. We poke fun at the big guts and bemoan the lack of you can train
V-tapers on many of today’s mega-sized muscle men. But what if you’ve hard, but you
unintentionally supersized your own midsection? Is the damage irreversible? can’t do both.
Do you simply have to live with it and wistfully look back at slimmer-waisted There’s a lot of
days? Luckily, there seems to be some hope. truth to that.
I found that out when I spoke with IFBB pro Art Atwood not long ago.
Is one style
When Art earned his pro card at the ’01 Nationals, he was already a huge
better than
man at 244 pounds. Less than three years later he was competing at an
utterly massive 285 pounds. Around that time the IFBB sent out its now-infa- the other? It
mous memo warning competitors that it was going to be penalizing protrud- depends on
ing abdomens and rewarding tighter midsections and better tapers. As far as you—your
Atwood was concerned, the letter could have been addressed directly to him. body, preferences and personality.
Just in case he wasn’t sure, the 14th place he received at that year’s Arnold Bill Pearl probably wouldn’t have
Classic and getting 10th the next week in San Francisco confirmed his fears. gained much on an HIT-oriented
“I knew that if I didn’t do something about my waist, I was pretty much routine—he would’ve hated it and
done in pro bodybuilding,” he says. He put a plan together and set it in mo- quit if that was the only way. Luck-
tion. First, he dropped several exercises—squats, deadlifts, barbell rows and ily for all of us, there’s more than
hack squats—that he felt had always been pushing his abdominal wall too far
one way to grow. We prefer to get
outward, causing it to gradually enlarge. He bumped up his meals from six to
it done as quickly as possible and
10 a day, eating smaller portions at every meal. That helped ensure that his
stomach was never full. get out of the gym. We’re efficiency
Eighteen months later he unveiled his streamlined 267-pound physique at minded, so X Reps and the X-hybrid
the Europa Super Show to rave reviews and a top-five finish. “The only thing techniques help us make that hap-
that really looks smaller on me now is my midsection, so the plan is working,” pen—and we certainly can’t com-
he said. plain considering the gains we’ve
Some of us are prone to growth in our stomachs and obliques (and yes, made—more in the past year than in
that includes me). The combination of certain heavy exercises and overeating the previous four!
can spell disaster. The solution is to identify what exacerbates the problem —Steve Holman and
and eliminate it from your program. You may still never have a dainty little Jonathan Lawson
wasp waist, but at least you won’t keep on getting thicker and thicker in the
Beyond X-Rep Muscle Building
midsection until you have all the aesthetics of a refrigerator. —Ron Harris
www.BeyondX-Rep.com
www.RonHarrisMuscle.com

YOU CAN BENCH BIG
Add 20 Pounds to Your Bench Press Almost Overnight!
How would you like a surge in
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bench press—say, 20 extra pounds
on the bar—after only a couple of
workouts? Sure, adding 20 pounds
to your bench in two or three training
sessions may sound crazy, especially
if your bench press poundage has
been stuck in neutral for a while.
But nine times out of 10 this stall is
due to an easily correctible muscle
weakness—not in the pecs, delts
or triceps but in a group of muscles
known as the rotator cuff.
The rotator cuff muscles stabilize

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prevent ball-and-socket slippage. If
these muscles are underdeveloped,
they become the weak link in the
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TRAIN TO GAIN MATURE MUSCLE
Building Your Body Through middle age and beyond
Q: I’m a 45-year-old natural and interdependence mean—your

bodybuilder. How should I nerves fire in order to make your
train? How often? muscles tense and relax. It’s very im-
A: Men over 40 who train with portant not to stress the sympathetic
weights can make exceptional nervous system. A message from
gains—without the aid of any syn- the brain makes the nerves stimulate
thetic growth hormone or anabolic the muscles to push, pull, relax and
steroids. Almost everyone over- contract during weight training.
trains, however. Many don’t train It will take all that much more
intensely enough, nor do they use recovery time to repair overworked
their strengths or understand what nerves if you train too long or too
to do about their weaknesses. For often. The more intensely you can
instance, the first thing that I teach train, the shorter the period of time
people is to eliminate long training you should spend training, so you’re
sessions and to focus on what I call overriding the sympathetic nervous
maximum muscle stimulation, or system for brief periods. Overuse
MMS. I also teach people to take a of the direct spinal nervous system
good look at their musculoskeletal can also slow down or stop muscle
makeup and get them to realize that recovery altogether.
the more leverage advantages that Another system you use while
they can create with their genetic training with weights is called the
strengths and weaknesses, the sooner they’ll find the correct androgenic pathway. That hormonal system releases growth
exercises for each bodypart. hormone just after exercise, as well as testosterone (released
From a scientific standpoint, duration-type training is inef- in the morning hours, especially the day after a workout). The
ficient when it comes to creating the greatest muscle gains. hormone system then gives the androgenic hormones a mis-
Once trainees learn which exercises to do, they should train sion: to be the conduit for protein synthesis and carbohydrate
for no more than 40 to 50 minutes on any given day—intense- metabolism in helping repair microtears caused by heavy and
ly working two major muscle groups. (Usually biceps and/or intense weight training. Those tiny fissures must be given
triceps are worked into a two-major-bodyparts session.) proper nutrients and rest in order to heal and grow.
Strive to stimulate the fibers slightly more each time you Another system involved is the lymphatic system. As we
train. Train as heavily, as hard and as fast as you can in order all know, lactic acid rushes to any intense neuromuscular
to stimulate the greatest number of fibers in the area that stimulation. That’s the body’s way of ensuring that you don’t
you’re focusing on. Maximum muscle stimulation is directly go beyond the bounds of your neuromuscular and anaero-
proportional to the speed (s) of each eccentric repetition; that bic capacity. During rest and recovery, lactic acid is slowly
is, the contraction part of the repetition and the length of time removed from the worked area and drained through the lym-
(t) for which you can maintain that speed, rep after rep, without phatic system, and it’s eventually secreted. That’s the reason
stopping, while engaging the greatest number of fibers (f) while you shouldn’t train with weights when your body is fighting a
bearing the greatest amount of weight (w). cold. It’s obvious that the lymphatic and other mucus path-
Through the lenses of both an exercise physiologist and a ways are already overburdened; there’s no need to make them
physicist’s theorem, maximum muscle stimulation would look work harder.
like this: The more intensely you train, the shorter your workout
T (s + f + w) = MMS should be. Also, finding the most advantageous exercises for
With MMS you need to understand how muscle recovers. each bodypart is essential to capitalizing on your strength.
Stop thinking in terms of training X days a week. No one can Finally, remember all of the phases that your body must go
predict when your muscles will be fully recovered; you’ll know through for muscle hypertrophy to occur, and keep in mind
when you’re no longer sore and you feel strong and energized. that if you’re natural, the entire process is quite slow.
In other words, you shouldn’t make out a training schedule but —Paul Burke
train by how you feel.
Many body systems are involved in the five phases of Editor’s note: You can contact Paul Burke via e-mail at
muscle hypertrophy. Phase 1 is MMS. Phase 2 is nutrients— pbptb@aol.com. Burke has a master’s degree in integrated
macronutrients and micronutrients that you need to help heal studies from Cambridge College in
(phase 3) muscle microfibers that have been slightly torn in the Cambridge, Massachusetts. He’s
stimulation phase. Phase 4 is the nervous systems. Phase 5 been a champion bodybuilder and
is the lymphatic system, which helps drain lactic acid buildup. arm wrestler, and he’s considered
Muscle hypertrophy follows—or at least it should. It takes four the leader in the field of over-40 fit-
to eight days for a major muscle group to heal when you train ness training. You can purchase his
with MMS—if you’re natural. Make the mistake of training too book Burke’s Law—a New Fitness
often, too long or not intensely enough or not supplying the Paradigm for the Mature Male from
right nutrients, and you’ll get little or no muscle growth. Home Gym Warehouse. Call (800)
The nervous systems are vital in training and recovery. Of 447-0008, or visit www.Home-Gym
primary importance is the synergistic way the neuromuscular .com. His “Burke’s Law” training
system interacts with the sympathetic and parasympathetic DVD is also now available.
nervous systems. I’ve discussed before what that interaction

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MEN VS. WOMEN
TRAIN TO GAIN
Tendons: a Sex Difference?
Statistics show At rest and 72 hours after ex-
that women athletes ercise the women had lower rates
tend to have more of collagen synthesis than men. At
musculoskeletal in- rest their rate was 55 percent of
juries than men. One that of men. At the 72-hour mark
example is anterior after exercise the women synthe-
cruciate ligament, sized only 47 percent as much
or ACL, injury at the as men. The lower collagen rates
knee, where the shin would explain the smaller tendons
bone and hip bone in women, as well as their higher
meet. It occurs six injury rates.
times more often in Since muscle also contains
women than in men. connective tissue, it would seem
That injury is often that women are also more vulner-
ascribed to women’s able to muscle injuries. However,
greater “Q-angle,” the mechanical loading effect
which relates to the induced by exercise appears to
width of women’s overrule the effect of hormones in
hips in relation to blunting collagen synthesis.
their knees. Men’s Since estrogen is the cause of
hips and knees are in the blunted collagen synthesis in
Neveux \ Model: Jennifer Micheli

a somewhat straight- women, how does this informa-
er line. tion affect men? Women naturally
According to a produce more estrogen than men
new study, however, under normal circumstances. On
there may be more the other hand, many athletes use
at work than just hip anabolic steroids that can convert
and leg angles. The into estrogen
study notes that connective tis- in the body.
sue is largely made of a protein In fact, male
called collagen. Ligaments and athletes on
tendons contain estrogen recep- steroids some-
tors, which means that estrogen times have
plays a role in connective tissue higher estrogen
synthesis. Studies with animals, levels than
such as rats, show that high the average
levels of estrogen decrease col- woman. While
lagen synthesis. that would blunt
In the new study researchers collagen syn-
looked at the rate of collagen thesis, men’s
synthesis in 15 young women naturally larger
during either the follicular or lute- tendons would
al phase of their menstrual cy- likely overcome
cles; estrogen levels peak during that.
the luteal phase. They studied —Jerry
the collagen synthesis levels 72 Brainum
hours after the subjects did a
bout of one-legged kicking exer- Miller, B., et
cise for 60 minutes at 67 per- al. (2007). Ten-
Neveux \ Model: Lee Apperson
cent of maximum workload. The don collagen

results were compared to those synthesis at rest
previously obtained from men to and after exer-
determine any sex-related differ- cise in women.
ences in collagen synthesis after J Appl Physiol.
exercise. 102:541-46.
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TRAIN TO GAIN HARDGAINER
Bodybuilding “Secrets” A Pep Talk

No matter how much you read about training and no mat-
ter how knowledgeable you become, what follows will provide
you with the “secrets” bodybuilders hanker for in their quest to
build bigger and stronger muscles.
Are you really delivering the training goods?
• Are you really following an abbreviated training routine?
Are you really focusing mostly on the big, compound move-
ments? Do no more than eight exercises at each session and
no more than three work sets for each exercise.
• Are you really using a training frequency that’s within your
recuperative abilities? In other words, are you weight training
at most three times a week? Try alternating two different rou-
tines over three workouts each week. For example, split your
program so that routine 1 trains your quads, hamstrings, lower
back, upper back and biceps, and routine 2 trains your abs,
calves, chest, delts, triceps and neck. Perform routine 1 on
Monday, routine 2 on Wednesday, routine 1 on Friday, routine
2 on Monday of the following week, and so on.
• Are you really using excellent technique?
Neveux \ Model: Jorge Betancourt

• Are you really using a controlled rep speed?
• Are you really keeping written tabs on your workouts and
recording an extra tad of iron on each big exercise every week
or two without compromising your technique?
• Are you really training consistently and not missing work-
outs unless you’re sick?
Are you really delivering the recuperation goods?
• Are you really eating five or six meals daily, with enough
calories and nutrients to grow on? summarize the essence of successful bodybuilding—you have
• Are you really eating healthfully? only yourself to blame for slow or nonexistent progress. I don’t
• Are you really avoiding junk food? mean to sound harsh, but that’s the reality.
• Are you really concentrating on food, not supplements? Nothing will compensate for deficiencies in those areas. It’s
• Are you really sleeping well for at least eight hours every the essence, and it’s got to be 100 percent in order. No one
night? can do that for you.
• Are you really avoiding distractions that would reduce your Make each day count, and make each week a perfect
sleeping hours? example of training, sleep and nutrition.
If you can’t answer yes to all of those questions—which Challenge yourself to get everything in good order every
single day, and then deliver on it all every single day on an
unrelenting basis. Then you’ll make good progress.
Dedication. The best training know-how is worthless
unless fused with dedication. But dedication in abundance will
be wasted if it’s combined with a poor training and recovery
program.
Dedication includes discipline. Discipline means doing what
needs to be done with consistency and perseverance. If it’s
time to train, then train you must, regardless of the weather,
what’s on TV or any other potential distraction. That’s dedica-
tion—essential for training and muscle-building success. Make
exercise a priority.
Never bemoan the discipline that must accompany serious
training. Just as important, never bemoan the discipline that
must be applied to your nutrition and other components of
recuperation. To have the opportunity to apply that discipline is
a blessing.
—Stuart McRobert
www.Hardgainer.com
Editor’s note: Stuart McRobert’s first

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He’s the author of the new 638-page
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TRAIN TO GAIN BODYWEIGHT
The Scale Means Nothing

Those of us who live the iron life never weigh as
much as we want to. The more-is-better mentality
dictates that the higher the number you see when
you step on the scale, the more you’ve accom-
plished as a bodybuilder. Many guys practically be-
come obese just to hit a certain target bodyweight,
like 250 or 300 pounds.
All you have to do, though, is take a look at who’s
been winning pro shows over the past couple of
years, and you’ll see that quality frequently trumps
quantity. Case in point: Last year rookie Phil Heath
won his first two IFBB events weighing just 215
pounds at 5’8”. In doing so, he made short work
Merv \ Models: Lonnie Teper and Eddie Abbew

of several 250-pound-plus mass monsters such as
Dennis James, Gary Strydom and Bill Wilmore. Dex-
ter Jackson and Darrem Charles, both around 225
pounds, have seven pro wins each and between
them have defeated giants like Jay Cutler, Markus
Rühl, Gunter Schlierkamp and Chris Cormier, just to
name a few.
What a man weighs means nothing, even when
you factor in his height. It may tell you how
much relative mass he carries, but it gives you
no indication of other qualities like shape, sym-
metry, proportion and condition. Without that
total package of elements, size and weight
mean diddly. Countless physiques have been
ruined in pursuit of mass at any cost. Rather
than focus on improving weak points so the
physique flows with more pleasing aesthetics,
many bodybuilders overdevelop their strong
points as well as their hips and stomachs.
Bigger is not better—better is better. If
you’ve been measuring your success in terms
of increasing your bodyweight, maybe it’s time
you took a good look at how your physique
has been changing. Are your gains in all the
right places, or do you just take them where
you can get them?
Stop worrying about what you weigh, and
Isaac Hinds \ www.LiftStudios.com
concentrate on how you look. Bodybuilding is

a visual sport, and our bodies are meant to be
looked upon like works of art—not weighed
like slabs of meat on a scale. Just remember:
You aren’t being awarded points by the pound.
—Ron Harris
Phil Heath.

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©2009 Home-Gym.com

Charles Poliquin’s
Smart Training
never heard of
any incidence
Biceps Tears of biceps tears

resulting from
pullups. An
and Pullup Scares Internet search

on biceps tears
provided little
information
and more ques-
Q: Yesterday I was at the gym doing semisupi- tions. Since
nated-grip pullups with 70 pounds attached to my pullup varia-
waist—sets of four reps in good form, including tions are far too
Neveux \ Model: Eric Domer

full-drop ROM and four-second eccentric lowering. important to
Between supersets, I was approached by a fellow leave out, what
who said that I was likely to tear my biceps “clean are some safety
off the bone” because someone else in the gym had guidelines for
done that very thing recently. Furthermore, that avoiding that
person’s doctor told him that “big men” (increased fate? What pre-
lean mass in this man’s case) shouldn’t do pullups disposes some-
because biceps tears are likely. At 5’11” and 190, I’m one to and/or causes biceps tears while training,
not a “big man,” but with the addition of 70 pounds, especially during pullup and chinup variations?
I did have the resistance of one. While I’m familiar What can be done to prevent them?
with the frequent occurrence of biceps tears due
to improper tire-flip and deadlift technique, I’d A: I’ve been a strength coach for 27 years, and I’ve never
seen any evidence of “big men tearing biceps
doing chins.” I’ve seen some pretty impressive
strength performance on pullups, such as Olym-
pic record holder Andre Benoit doing wide-grip
full-range pulls for sets of three using 120 pounds
of external resistance. One of my coworkers, who
was on the national ski team, could do 22 one-
arm pulls at the end of a diving board above an
empty swimming pool. I know plenty of offensive
linemen, defensive backs and rugby pros who
weigh in excess of 300 pounds and who do chin-
ups on a regular basis with no biceps tears.
Let’s consider a few things:
1) What makes that man an expert on biceps
tears? What makes that man’s doctor an expert on
biceps tears?
2) A tear is more likely the result of an improper
warmup than anything else. That’s why it happens
so often in tire flips, as progressive warmups aren’t
very practical—there’s always a big jump in weight
when handling tires. Tires don’t go up in 10-pound
increments. On the deadlift, the mixed grip causes
biceps tears, so stick with a pronated grip, as you
would with the clean.
Improper warmup is a leading cause of tears
in the biceps. That’s why law enforcement people
are often plagued with biceps problems. I recently
saw a tactical officer tear his biceps holding onto
a riot shield while some thug was yanking on it.
I saw a corrections officer tear his while trying to
restrain an inmate. In neither case was a warmup
exactly an option.
3) Certain meds increase the likelihood of tears,
as well as some mineral deficiencies. For example,
the anabolic steroid Equipoise has been singled
out as the most common cause of muscle tears in
Biceps tears are usually more the result

of lack of warmup than exercise choice.

Neveux

COST OF REDEMPTION
Mr. Olympia’s Mind-Numbing Training DVD
This 3-plus-hour DVD is a

masters class on what it’s like
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by a man who walks the walk.
Mitsuru Okabe spent 4 days
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to his sixth win in a row of the
Mr. Olympia. This DVD is shot
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is absolutely focused on his
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It hits all the right notes:
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©2009 Home-Gym.com
Whatever You Need—Wherever You Train™

Smart Training
From a strict physiological
sense, it takes the body
10 minutes after starting
exercise to derive most of
its energy from circulating
free fatty acids.
Mentally Challenged.” From a strict
physiological sense, it takes the body
10 minutes after starting exercise to
derive most of its energy from circu-
lating free fatty acids. Free fatty acids
will be the primary fuel burned for
two to four hours, depending on the
individual’s aerobic capacity. After
that time he or she switches to using
amino acid pool reserves, mainly the
liver and muscles.
At that point up to 30 percent
of the energy comes from broken-
down amino acids. That’s why
chronic aerobic exercisers look like
concentration camp inmates, as
their protein stores are emptied to
supply the energy demands of inor-
dinate aerobic training volume.
That doesn’t mean you need to
watch all the episodes of “Band of
Brothers” during your next aero-
bic workout. When you’re looking
Neveux / Model: Dan Decker
for optimal composition changes,

the source of fuel during exercise
is only part of the equation. More
important are the energy demands
postexercise and the hormone shifts
during specific exercise regimens.
If you’re interested in increasing
lean-body mass and decreasing fat
pro bodybuilders. tissue, interval programs lasting 20 to 40 minutes are best.
4) Low zinc and magnesium levels are also associated (To describe such workouts goes beyond the scope of this
with muscle tears. Inferior manganese levels are linked to column.)
tendon tears as well.
Q: What are the best
5) Uneven levels of tension in soft tissue can cause tears.
muscle-building activ-
For example, scar tissue from site injections can disrupt
ities that don’t require
the normal line of pull of muscles, resulting in tears.
setting foot in a gym?
6) If you’re listening for the pop and waiting for the pain,
then it will manifest itself. The mind is powerful. As Henry A: According to re-
Ford has been quoted as famously saying: If you think you search and basic ob-
can’t do it, or if you think you can, you are right. servation, the best are
So forget the armchair expert. Keep warming up prop- mountain climbing and
erly, cover your nutritional bases, and you’ll be fine. grappling sports, such as
judo and wrestling. Re-
Q: A friend who is a certified personal trainer says
sults would come much
that it’s useless to do more than 20 minutes on the
more slowly than with
treadmill because you surpass your optimal fat-
weight training, however,
burning zone. Is there really an optimal fat-burning
and with far greater risk
zone? Am I wasting my time running for 40 minutes?
for injury. Mountain
A: Your friend’s knowledge of exercise physiology is climbing is great if you
rather limited. He’s confusing fuel sources and physiologi- live in Aspen but not too
cal changes. Did he get his certification from the back accessible if you live in
of a cereal box? He probably takes his exercise physiol- Omaha or Fort Lauder- Mountain climbing is
ogy knowledge from “Energy Systems for the Profoundly dale. If you’re unskilled at one of the best outside
muscle-building activities.
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Smart Training
You should avoid alcohol
when you’re on a low-carb
diet, but if you have to cheat,
red wine is a good choice.
One glass has only three net
carbs.
verely Defrauded Delusional Dweeb.

Q: I’m following the Atkins
diet, so I’ve avoided all things
high in carbohydrates, including
beer. What’s the best alcoholic
drink for a low-carb diet, and
does low-carb beer really work?
A: Alcohol in all forms, even “low
carb,’’ should be avoided when you’re
on a low-carb diet. Alcohol produces
cravings for more alcohol and carbo-
hydrates. The body can’t store alcohol
as it can store fat, protein or other
carbs. In other words, the fat-burn-
ing mechanisms are all put on hold
until the body burns the alcohol. In
all honesty, who’s ever
gone out for “one beer”
and stuck to that single
beer? If you’re going
to cheat, drink wine or
vodka. A glass of red
wine has three net carbs.
Beer contains phyto-
estrogens, compounds
responsible for the so-
called beer belly. Label-
ing laws in the United
States are too lax and
mislead the consumer.
grappling sports, there would be minimal training effect, I’m surprised I’ve not yet
as you’d be spending more time on your back than the seen a “low-carb” olive
most popular red-light-district professional. oil or package of butter.
Athletes coming from grappling sports, particularly if
they did it at a young age, tend to have impressive strength Editor’s note: Charles Poliquin is recognized as one of
levels when they first do a weight workout. For example, the world’s most successful
when the 132-pound national champion in judo first came strength coaches, having
to our gym, he squatted 240 for five sets of five—deep!— coached Olympic medalists
and he benched 180 pounds for 12 reps on his first workout in 12 different sports, in-
with weights. cluding the U.S. women’s
If you’re talking about at-home, no-equipment exercises, track-and-field team for the
you can always do pushups and dips, but that gets old fast. 2000 Olympics. He’s spent
As you get stronger, you’ll have to do countless reps to get years researching European
a training effect. Please, don’t do pullups hanging from a journals (he’s fluent in Eng-
door, as a recent moronic book that came across my desk lish, French and German)
recommends. (Well, it’s okay if you weigh 76 pounds or and speaking with other
less, but since most readers of IRON MAN are at least of coaches and scientists in his
voting age, the probability of weighing that little is quite quest to optimize training
slim.) methods. For more on his
By the way, please don’t send away for your own copy books, seminars and meth-
of Mitigating Rising Moon Red Flying Dragon Wing Chun, ods, visit www.Charles
Bradford
a course of dynamic tension that promises superhuman Poliquin.net. Also, see his ad
strength with no equipment. In fact, that course should be on page 183. IM
renamed Forced Breathing and Isometric Spasms for the Se- Charles Poliquin
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Train ™ \ JULY 2006 181
NUTRITION SCIENCE
A Bodybuilder’s Protein Needs—the Truth

While all nutrients are important for they have 600 grams a day or more. liver, with eventual excretion of nitrogen
gains in muscle size and strength, with- The goal is to maintain a positive ni- waste product as urea through the kidneys.
out doubt the nutrient most associated trogen balance, since that promotes Normal kidneys have no problem handling
with muscle size is protein. For years an anabolic effect in muscle. Studies this extra load, assuming the presence of
many scientists confidently stated that conducted with recreational—that is, sufficient fluids.
athletes need no more protein than the noncompetitive—persons, show that Besides its muscle-building effect, a
typical couch potato. More recent stud- a range of 1.6 to 1.8 grams of protein high-protein diet is considered desirable for
ies show that athletes do indeed require per kilogram (2.2 pounds) is sufficient other reasons. Some studies suggest that
additional protein to support increased to maintain a positive nitrogen bal- protein intake influences the synthesis and
muscular growth. The big debate is ance. That translates into a daily protein secretion of various anabolic hormones,
over how much. intake ranging from 144 to 162 grams such as growth hormone and insulinlike
According to interviews, many for a 200-pound man—a far cry from growth factor 1, both of which are noth-
competitive bodybuilders take in mas- the 600 grams suggested by some ing more than long chains of amino acids
sive amounts of protein. Some claim athletes. strung together in a specific sequence.
The fate of the Eating extra protein, particularly at night
protein you eat is before bed, is thought to offset the normal
Some bodybuilders another matter of rise of the catabolic hormone cortisol,
believe that they need up some contention. which peaks during the early-morning
to 600 grams of protein a Many dietitians hours. Blunting cortisol release would tip
day for building muscle. suggest that dire the metabolic scales toward anabolism in
effects await those muscle.
who get too much A problem with the often-quoted stud-
protein, includ- ies suggesting increased protein intake for
ing dehydration hard-training athletes is that they involved
(protein metabolic subjects who were either untrained or rec-
waste products reational athletes. Neither of those groups,
increase the need however, has much in common with com-
for water); a loss petitive athletes, who as a rule are far more
of vital minerals, dedicated to their training and who often
such as calcium; overtrain.
kidney failure; A recent study examined the true protein
and perhaps even needs for competitive athletes.1 Twenty-
a conversion of three experienced college strength and
excess protein into power athletes, most of whom were foot-
bodyfat. Almost ball players, sprinters and throwers with
none of those side at least two years of training experience.
effects are known None had used any anabolic agents for
Neveux \ Model: Tommi Thorvildsen
to occur with long- six months before the study began. They
term athletic use, engaged in a 12-week weight-training
so they have little program, training four days a week on a
or no relevance split routine.
to active people. The subjects were divided into three
The real-world fate groups, according to the amount of protein
of excess protein in their eating plan:
is oxidation in the 1) Ate less than the suggested amount

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Nutrition With a Get-Big Mission
of daily protein, 1.4 grams per significant results. They did, however, rienced a change
kilogram of bodyweight. That’s still say that the results might have been in body composi-
nearly twice the protein intake (0.8 different if more calories had been on tion, but only the
grams per kilogram of bodyweight) the eating plan. normal protein
suggested for most active people Protein has a direct relationship to intake led to an
not engaged in exercise. calories; the fewer calories you take enhanced arterial
2) Ate the recommended protein in- in, the greater your need for additional blood flow. Why
take, 1.6 to 1.8 grams per kilogram protein to ensure an anabolic response that happened in
of bodyweight. in muscle. Another aspect not consid- the normal-pro-
ered in the study is that carbohydrates tein group but not
3) Ate more than the suggested pro- exert a protein-sparing effect that also in the higher-pro-
tein requirement, above two grams bears a direct relationship to protein tein group wasn’t
per kilogram of bodyweight daily. needs during training. In short, when explained; how-
you reduce carbs, you need to increase ever, the authors
The subjects all got fewer calories protein. suggested that
than their level of activity demanded. Another study also compared a high a normal-protein
That’s important because protein (1.9 grams per kilogram of bodyweight) diet promotes a dilation of blood
intake has a direct relationship to total to a normal (1.3 grams per kilogram of vessels. That may have something to
caloric intake. They were tested for bodyweight) protein intake in 15 young do with increased nitric oxide produc-
one-rep-maximum strength in the men who trained with weights and tion in the lining of arteries. The direct
bench press and squat, as well as for aerobics for 90 minutes, three times a precursor of nitric oxide synthesis is
body composition and levels of vari- week.2 The lower figure represented 15 the amino acid arginine. A smaller
ous hormones, such as testosterone, percent of the total daily calorie intake, intake of arginine due to lower protein
growth hormone, IGF-1 and cortisol. the usual level of protein suggested for intake may let more arginine into the
End-of-study metrics revealed no most active people. blood. Large amounts of oral arginine
significant differences among the Both protein diets lowered are known to be mostly degraded by
groups in body composition, lean blood cholesterol levels, but a liver enzyme.
mass or fat mass. While all three only the higher intake led to a —Jerry Brainum
groups gained strength during the loss of bodyweight. No one expe-
course of the study,
those in the high- References
est protein group
gained 22 percent 1 Hoffman, J.R.,
more strength in the et al. (2006). Effect
one-rep-max squat of protein intake on
and 42 percent more strength, body com-
strength in the bench position and endocrine
press than those in changes in strength/
the recommended- power athletes. J
protein-level group. Int Sco Sports Nutr.
Oddly, the researchers 3:12-18.
deemed those gains 2 Ferrara, L.A., et
“nonsignificant.” They al. (2006). Effects of
concluded that eating different dietary protein
more protein than the intakes on body com-
suggested range of 1.6 to position and vascular
1.8 grams per kilogram of reactivity. Eur J Clin
bodyweight doesn’t yield Nutr. 60(5):643-649
www.ironmanmagazine.com \ JULY 2007 53

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

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Eat to Grow
NUTRITION NOTES
Food Facts
That can affect your
workouts, weight and wellness
Fish oil supple-
ments, with one to
two grams of two
types of omega-3
fatty acids—eicos-
apentaeoic acid
(EPA) and doco-
sahexaenoic acid
(DHA)—improve
the lung function of
asthmatics. In one
study asthmatics reduced their bron-
chodilator use thanks to less inflam-
mation in their lungs.
Green tea improves brain func-
Magnesium and zinc are related tion. A Japanese study looked at
to testosterone production. people age
70 or older,
WARRIOR NUTRITION AND EXERCISE and those
who drank
Don’t Forget Your Minerals two or more

cups of
green tea
a day had
The list of mineral deficiencies is a long one. Active people can deplete them- more than
selves of minerals in a matter of hours, especially during the summer months. War- 50 percent
riors in the past were aware of the essential role of minerals. Salt, for example, was less decline
a precious commodity, and people used to trade mineral salts for gold. in cognitive function than those who
I usually recommend taking a properly balanced multimineral supplement. drank three or fewer cups a week.
Magnesium is essential not just for relaxing The peels of many fruits and
muscles and therefore avoiding muscle cramps vegetables are walls that hold in
and spasms but also for maintaining hormonal nutrients. That means many of the vi-
tamins and minerals, as well as fiber,
levels, especially testosterone. Zinc is important
are found
for your glandular, reproductive and immune in the
systems. Active people especially need it. It’s peel, or
best to take the multimineral supplement before very close
or right after your workout. Minerals alkalize to it. Eat
your system and thus protect your body from the peel
the acidic side effects of physical and mental of apples,
stress. potatoes,
Note: Minerals should not make you nause- yams and
ated if you use ones that are naturally derived zuc-
chini—but wash thoroughly with a
from a live plant source. One of the best sourc-
vegetable brush first to remove pesti-
es of minerals is coral-derived highly ionized cides and other toxins.
minerals. Ionized minerals are biologically more Depression may lead to heart
active and better assimilated. —Ori Hofmekler attack. Studies suggest that the
risk of heart problems increases 50
Editor’s note: Ori Hofmekler is the author of the books percent in people who are depressed
The Warrior Diet and Maximum Muscle & Minimum Fat, or stressed. One reason may be that
published by Dragon Door Publications (www.dragondoor. depression leads to less activity—no
com). For more information or for a consultation, contact exercise. So if you feel down, try
him at ori@warriordiet.com, www.warriordiet.com or by pumping up.
phone at (866) WAR-DIET.
—Becky Holman
www.X-tremeLean.com

KNOWLEDGE IS POWER
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Eat to Grow
Silvio
Samuel.
PRO NUTRITION
Shake Up Your Mass Gains

By now you’ve probably heard of Silvio Samuel Sav- “When
iour, the Spaniard by way of Brazil and Nigeria who’s been you saturate
making a name for himself as an outstanding rookie in the the muscles
IFBB. His debut at the ’06 New York Pro show was fairly with all these
inauspicious, as he just barely squeaked into the top 15, key nutrients
but a few months later he placed sixth at the Europa show around the
and fourth at the Santa Susanna Pro in Spain. Fast-forward workout, the
a few more months, and Silvio’s shapely physique landed results can be
him fourth at the IRON MAN Pro, runner-up the following miraculous,”
weekend in Sacramento and sixth at the prestigious Arnold Silvio claims.
Classic a week after that. Indeed,
Just 194 pounds at his debut nine months prior, he had Milos has
managed to pack on more than 20 pounds of pure muscle stated that the
while maintaining his artistic lines. I asked him how he average body-
made such amazing improvements in so little time. Surpris- builder can
ingly, very little about his training had changed; however, expect to gain
after consulting at length with IFBB pro Milos “the Mind” 10 pounds of
Sarcev, Silvio had totally overhauled his nutrition program. lean muscle
He thinks his gains came primarily from the trinity of growth in as little as
shakes that Milos has been recommending in recent years. a month by adding these shakes to his program, while
Most bodybuilders have a shake after training, but genetic superiors can often see double those gains—espe-
Mishko takes this concept further. Before, during and after cially if they train twice a day on a double split (that would
training, he has bodybuilders drink the following: be six shakes a day).
Can this possibly work? Anecdotal evidence in the form
3-5 grams creatine of unsolicited testimonials on various message boards
3-10 grams glutamine suggests there is definitely merit to it. The shakes certainly
15-20 grams essential amino acids helped Silvio, as well as another of Milos’protégés, Hideta-
15 grams branched-chain amino acids da Yamagishi. They both took their physiques to the next
30-50 grams Vitargo level. You won’t know whether you could drink your way to
1 teaspoon electrolyte drink powder some phenomenal new gains until you try it for yourself.
16-24 ounces water —Ron Harris
FOOD STUFF GOOD FAT
Beef It! More Fat, Fewer Carbs

Corn became Here’s another reason to get enough essential fatty acids,
plentiful in the 1950s, or omega fats, every day either from fish or fish-oil supple-
and that’s when ments. An ’04 study reported in the Journal of Nutritional
ranchers starting fat- Health and Aging found that an omega-3 deficiency causes
tening up their cattle sugar cravings. Get more omega-3s, eat fewer carbs, lose
with grains. That bodyfat.
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Grass-fed beef still has fat, but 60 percent of it is good
omega-3 fatty acids. In addition, it contains a lot of conju-
gated linoleic acids, which have been linked to weight loss.
CLA is also believed to be a cancer fighter.
And, of course, grass-fed beef has zinc, iron, B-vitamins
and loads of muscle-building protein. If you’re a meat-eat-
ing bodybuilder, you should be relying on grass-fed beef for
your red-meat intake. It’s more healthful, and it’s delicious!
For more information visit www.USWellnessMeats.com.
—Becky Holman
www.X-tremeLean.com

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Eat to Grow
ANABOLIC DRIVE
Whole Protein vs. Amino Acids

Whole-food proponents (primarily physicians and dietitians) phase without supplementation,
say that whole foods are always better than supplements. however, forget it. Can you imag-
If those folks were cross-examined by a mediocre attorney, ine downing 10 pounds of beef a
they’d be shredded to pieces because the fact is that there day for a week during the loading
are times when supplements are clearly superior. Issues of phase? Didn’t think so. You’d want
convenience, dosing and plain availability often trump the to take creatine powder instead.
requirements for eating whole foods all the time. Look at the role of nutrient
Don’t get me wrong. Of course, the vast majority of what timing in the anabolic response of
you eat should be whole foods (i.e., unprocessed carbohy- muscle following exercise. Scien-
drates, unsaturated fats and protein). Unfortunately, too many tists studied the response of muscle protein balance to the
so-called nutrition intake of whey
experts take a protein before and
dogmatic ap- following resis-
proach to nutrition tance exercise.
and supplementa- They discovered
tion. Leave the that amino acid
dogma for theolo- uptake was not
gians and religious significantly dif-
zealots. It has no ferent at either
place in nutrition. time. Now, some
Perhaps the would say that
best example of whey is really a
a supplement’s supplement and
being clearly better that any com-
than whole foods parison between
is creatine, un- whey and amino
doubtedly the sin- acids is compar-
gle best substance ing supplements
for improving to supplements.
muscle strength Okay—make
and size. There are the comparison
1.4 to 2.3 grams between intact
of it per pound of protein and es-
meat (beef, pork) sential amino
or fish (tuna, salm- acids. Based on
on, cod—though what we currently
herring contains know, essential
about three to 4.5 amino acids are
grams). Meat eat- indeed superior
ers get an average creatine intake of approximately 1.5 to 2.0 to intact protein. Keep in mind that in the pre-, during and/or
grams per day. With a normal turnover of approximately two postworkout feeding window, it is just plain easier to take a
grams per day, it’s probable (unless you’re vegetarian) that supplement than gobble down whole foods. Does that really
you’re basically need an explanation? —Jose Antonio, Ph.D.
maintaining your
normal creatine Editor’s note: You can listen to Dr. Jose Antonio and
stores. Certainly, Carla Sanchez on their radio show Performance Nutrition,
you could eat Web and podcast at www.PerformanceNutritionShow.com.
an extra pound Dr. Antonio is the CEO of the International Society of Sports
of herring daily Nutrition—www.TheISSN.org. His other Web sites include
or two to three www.SupplementCoach.com, www.Javafit.com, www
pounds of beef .PerformanceNutritionShow.com and www.JoseAntonioPhD
if you wanted an .com.
extra three to five
grams of creatine. Tipton, K.D., et al. (2007). Stimulation of net muscle protein
If you want to synthesis by whey protein ingestion before and after exercise.
attempt a loading Am J Physiol Endocrinol Metab. 292:E71-6.

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Eat to Grow
NUTRIENT TIMING
Before and After for Anabolic Effects

Various studies have illustrated the fact The primary purpose of the study
that when you consume nutrients affects was to compare the effects of supple-
muscular growth and recovery from in- ment timing. The subjects, who were all
tense training. Most research shows that bodybuilders, followed their usual diets in
taking a protein-and-carb drink both be- addition to taking the supplements. The
fore and after training leads to increased subjects, divided into two groups, were
muscle size and strength. The drink be- all monitored during the course of a 10-
fore training leads to greater amino acid week weight-training program.
entry into muscle—due to the increased One group took in one gram per kilo-
blood circulation induced by exercise. gram of bodyweight of a combination of
Having it after provides the amino acids whey protein, carbohydrate and creatine
needed for muscle protein synthesis and before and after a workout. The other
the carbs needed to replenish depleted group had the same combination in the
muscle glycogen stores. (You must re- morning and evening, away from the
plenish those glycogen stores to ensure workout.
complete recovery between workouts.) Having the supplement before and
A new study by Australian researcher after training resulted in greater improve-
Paul Cribb, Ph.D., examined how the intake of protein andments in strength and body composition. Specifically,
carbs is affected by a high-protein diet and whether suchthe men in that group gained more muscle and lost more
an eating plan diminishes the requirement for supplemental
bodyfat. Cribb noted that essential amino acids taken
protein and carbs. What happens when you add creatine before and after training promote a higher level of muscle
to the mix—does it increase muscle gains more than just protein synthesis. The simple carb used in the study, glu-
protein and carbs alone? cose, enhanced the anabolic effect by promoting an insulin
release that led to greater amino acid uptake
into muscle. The carbs also reduced muscle
CARBS protein breakdown during the workout, which
further enhanced the anabolic effect. The
Sugar Shock fast-acting whey was particularly effective,

since the rapid protein release sets into mo-
tion molecular processes that result in muscle
When you eat candy or protein synthesis.
Those in the pre- and postworkout group
any kind of refined-sugar also showed higher muscle creatine levels
product, your blood sugar than the other group. Cribb suggested that
skyrockets, then plummets, the creatine intake enhanced cellular energy
reactions and may have upgraded muscle
causing you to feel tired and hypertrophy–related gene activity.
lethargic—but that’s not the The pre- and postworkout group also had
only effect. Because your higher muscle glycogen levels, thought to
be related to the intake of simple carbs. In-
blood sugar is low, your body
creased muscle glycogen aids muscle repair
triggers a craving for—guess processes after intense exercise, as well as
what?—more sugar. It’s a replenishing the primary fuel for bodybuilding,
vicious circle that can make people fat very quickly (look glycogen. Sufficient glycogen replenishment
ensures more intense workouts and, subse-
around). quently, greater gains in muscular size and
Sugar becomes an addiction. Most people should drop strength.
sugar from their diets completely, but that can be psycho- The study underscores the importance
of nutrient timing; that is, taking in nutrients
logically devastating and trigger binges—and the cycle when the need for them is most critical. In
starts all over again. To solve the problem, allow yourself practical terms, that means taking in a com-
something sweet every day, but don’t overdo it. Always bination of protein, carbs and creatine before
and after training. Taking the same nutrients
have that sweet something right after a meal—preferably
at other times won’t produce comparable
a meal that includes some good fat, like fish or nuts. That results. —Jerry Brainum
way the sugar will mix with the other foods, slowing its
digestion and keeping your blood sugar on an even keel. Cribb, P.J., and Hayes, A. (2006). Effects
of supplement timing and resistance exercise
—Becky Holman on skeletal muscle hypertrophy. Med Sci Exer
www.X-tremeLean.com Sports. 38(11):1918-25.

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©2009 Home-Gym.com

Muscle-Training Program 93
From the IRON MAN Training & Research Center
by Steve Holman and Jonathan Lawson • Photography by Michael Neveux
few reminders before we get Most readers are familiar with Shock
A into our Shock workouts: Re-
member that we’ve gone back
to our original X-Rep program,
P/RR/S, but here’s a breakdown
for the newbies. We do one work-
out for each muscle group in the
Here you put your muscles
through the meat grinder with
supersets, drop sets and so on.
which has given us great gains in the specific protocol, then move to the Repetitions for most muscles
past. But we’ve added a couple of next protocol at the next session stay in the eight-to-10 range, but
twists: for those muscle groups. extended-set techniques are a
must.
1) We’re training only four days
a week instead of five—Monday, Power Okay, on to our customized
Tuesday, Wednesday and Friday. You train every exercise with Shock attack. We’re not quite follow-
We always work legs on Tuesday. straight sets—no supersets, tri- ing the same routine, but it’s close.
The other bodyparts are split over sets or drop sets—and reps stay
two workouts, which alternate in the four-to-six zone. We rec-
over the other three days. (See last ommend slightly higher reps on Tailor-Made Shock
month for a two-week snapshot.) endurance-oriented muscles like For Shock workouts, as with
calves, abs and forearms. Power and Rep Range, we begin
2) We’re using a lot of X-hybrid each bodypart routine with a big,
techniques—everything from Rep Range midrange movement. So what do
Double-X Overload to X Fade to For the first exercise you pick a we do to make it shocking? Dogg-
Static Xes (these along with others weight that gives you seven to crapp—Dante’s multirep rest/pause
are explained in our e-book Be- nine reps. For the second ex- (MRR/P) method, which is a favor-
yond X-Rep Muscle Building). ercise you do 10 to 12 reps. On ite of IFBB pro David Henry’s.
Model: David Henry
the third exercise you move the For those not familiar with D.C.,
3) We’re wedging our past/present repetitions up to the high end you pick a weight with which you
X-Rep program into Eric Broser’s of fast-twitch recruitment—13 can get about nine reps and do a set
Power/Rep Range/Shock system. to 15. to exhaustion. You then rest 20 sec-

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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
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©2009 Home-Gym.com

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It’s a big blast of workout information, motiva- (You can
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box every week—and it’s all free! Tons of practical past editions
training tips, analysis and size tactics are jam-packed free at www.X-
into this e-zine from the IRON MAN Training & Rep.com in the
Research Center, where there’s more than 50 years of X Files section.)
training experience to get you growing fast! Here are a It’s exciting
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•Less Training, Big Gaining: The Truth
w w w. I ro n M a n M a g a z i n e . c o m
Train, Eat, Grow / Program 93
Model: Marvin Montoya

Model: Moe Elmoussawi
We recently switched from Smith-

machine incline presses to incline
dumbbell presses for more free-
weight chest-building action.
onds and hit it again, getting about often add X Reps or an X-hybrid tac- out X Reps near the bottom of the
six reps. Rest again for 20 seconds tic, like an X Fade, on the last phase. stroke. Now, that’s a killer extended
and hit it one last time, getting about For example, on cable flyes we do set! One round is all we can take—
four reps. a set of about eight reps, reduce the and the pump is usually immense.
To make the three D.C. sets even weight and then do a set of about six Instead of a double drop, we may
more shocking, we usually add X reps. We reduce the weight one last superset two exercises, using a stan-
Reps to the last one to extend the time and go for four or five reps, and dard drop set on one. For example,
tension time somewhat, even if when we reach exhaustion, our part- for lats we do a set of machine pull-
it takes forced X Reps, done with ner helps us into the top, contracted overs, then immediately go to rope
partner assistance. Recall that the position for X Reps. Then we lower to rows for a drop set. That mimics the
first midrange exercise in the other the semistretch position and crank double-drop tactic but with two dif-
two protocols gets two straight sets,
four to six reps for Power and seven
to nine reps for Rep Range. The Bent-over rows in place of machine
three-set MRR/P method is very dif- rows. The barbell provides a new
midback blast for us, as the bar can
ferent—shocking, if you will—espe-
move through a more natural arc.
cially since it occurs only every third
workout for each bodypart (you
gotta keep those muscles adapting
to new stresses).
After the big, midrange move, we
usually do a contracted-position
exercise, like cable flyes for pecs.
Remember that for Power workouts
we do a drop set with a low-rep
phase and a medium-rep phase; for
Rep Range we use a 10-to-12-rep set
and a 13-to-15-rep set, normal rest
between them. How do we shock it?
With a double drop—that is, three
Model: Robert Hatch
back-to-back sets with a weight

reduction on each phase. Brutal!
To make it even more of a killer, we

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ferent exercises. what it should be, as you’re a lot rows, however, your arms can move
After training the contracted posi- stronger on the negative. [Steve in a natural arc when you’re pulling
tion, we usually go to the stretch-po- discusses that in his traumatic/non- the bar toward your torso.
sition exercise—a straight set or two traumatic (T/NT) chapter in Train, The same is true when you com-
with a Static X after the last rep. Eat, Grow.] pare free-weight bench presses or
Another reason is that many incline presses with, say, Smith-ma-
machines lock you into one posi- chine inclines—the bar is restricted
Old-School Retool tion, making the movement less to a straight up-and-down motion
In general, barbells and dumb- ergonomic for activating muscle on the machine without any allow-
bells are better than machines for fibers. On a row machine, for ex- ance for the slight back-and-forth
building muscle. One reason is ample, your torso is pressed against movement that is more natural.
weight-stack drag, which makes the the chest pad and your arms are Then there’s that drag problem on
positive stroke harder and the nega- forced to move in one strict plane, the Smith machine as well.
tive stroke easier—the opposite of no deviation. With bent-over barbell Doing end-of-set X-Rep partials
IRON MAN Training & Research Center Muscle-Training Program 93

Workout 1 (Shock): Chest, Lats, Triceps, Abs Workout 2 (Shock): Delts, Midback, Biceps, Forearms
Incline dumbbell presses (MRR/P; X Reps) 3 x 9, 6, 4 Seated laterals/upright rows
High cable flyes (double drop; X Reps) 1 x 8(6)(5) (MRR/P; X Reps) 3 x 9, 6, 4
Wide-grip dips (MRR/P; X Reps) 3 x 9, 6, 4 Lateral raises (double drop; X Reps) 1 x 8(6)(5)
Middle cable flyes (double drop; X Reps) 1 x 8(6)(5) Forward-lean laterals (X Reps) 1 x 8-10
Chins or pulldowns (MRR/P; X Reps) 3 x 9, 6, 4 Seated dumbbell presses (MRR/P; X Reps) 3 x 9, 6, 4
Superset Bent-over laterals (double drop; X Reps) 1 x 8(6)(5)
Machine pullovers (X Reps) 1 x 8-10 One-arm cable laterals (drop; X Reps) 1 x 8(5)
Rope rows (drop; X Reps) 1 x 8(6) Bent-over rows (MRR/P; X Reps) 3 x 9, 6, 4
Superset Superset
Undergrip pulldowns (X Reps) 1 x 8-10 Bent-arm bent-over laterals (X Reps) 1 x 8-10
Dumbbell pullovers (X Reps) 1 x 8-10 Behind-the-neck pulldowns (drop; X Reps) 1 x 8(6)
Decline extensions (MRR/P; X Reps) 3 x 9, 6, 4 Superset (20-second rest)
Superset Preacher curls 1 x 7-9
Cable pushouts (drop; X Reps) 1 x 8(6) Cable curls (MRR/P; X Reps) 2 x 7, 5
Bench dips (X Reps) 1 x 8-10 Concentration curls or one-arm
Superset spider curls (double drop; X Reps) 1 x 8(6)(5)
Dips (X Reps) 1 x 8-10 Incline curls (X Reps) 1 x 8-10
Pushdowns (X Reps) 1 x 8-10 Incline hammer curls (drop; X Reps) 1 x 8(6)
Incline kneeups (MRR/P; X Reps) 3 x 12, 9, 6 Superset
Tri-set Dumbbell reverse wrist curls
Ab Bench crunches (drop; X Reps) 1 x 9(6) (drop; X Reps) 1 x 10(8)
Twisting crunches (X Reps) 1 x 10-12 Forearm Bar reverse wrist curls (X Reps) 1 x 13-15
End-of-bench kneeups (X Reps) 1 x 8-10 Superset (20-second rest)
Dumbbell wrist curls (drop; X Reps) 1 x 10(8)
Legs (Shock): Quads, Calves, Hamstrings Forearm Bar wrist curls (X Reps) 1 x 13-15
Rockers 1 x 20-30
Leg extensions (double drop; X Reps) 1 x 9(6)(5)
Leg extensions (X Reps) 1 x 8-12
Squats 3 x 8-12 Add to Friday Workout (Shock): Soleus
Leg presses (nonlock; X Reps) 2 x 9-12 Knee-extension leg press calf raises
Feet-forward Smith-machine front squats 1 x 8-12 (MRR/P; X Reps) 3 x 15, 10, 8
Leg curls (double drop; X Reps) 1 x 9(6)(5) Seated calf raises (MRR/P; X Reps) 3 x 15, 10, 8
Leg curls (X Reps) 1 x 8-10
Superset
Stiff-legged deadlifts 1 x 10-12 Note: The leg workout is always performed on Tues-
Hyperextensions (drop; X Reps) 1 x 9(6) day; that is, legs are worked only once a week every
Stiff-legged deadlifts (X Reps) 1 x 8-10 week—seven full days of recovery. Workouts 1 and
Knee-extension leg press calf 2 alternate on Monday, Wednesday and Friday, so
upper-body muscles get four to five days of recovery.
raises (MRR/P; X Reps) 3 x 15(10)(8)
Superset
Note: Where X-Reps are designated, usually only one
Standing calf raises (drop; X Reps) 1 x 15(7)
set or phase of a drop set is performed with X Reps or an
Hack-machine calf raises (X Reps) 1 x 10-15 X-Rep hybrid technique from the e-book Beyond X-Rep
Machine donkey calf raises (drop; X Reps) 1 x 15(9) Muscle Building. See the X-Blog at www.X-Rep.com for
Low-back machine (X Reps) 1 x 8-10 more workout details.

We use both chins and pulldowns,
one or two sets of each. Pulldowns
enable you to angle your torso back
for unique lat stimulation.
on machine exercises can help even more fiber recruitment. is that our dumbbells go to only 120
the score somewhat. You’ll get more Lately, as we’ve transitioned out pounds. That’s not heavy enough,
fiber activation, but it may not be as of our winter training, our joints so we use Double-X Overload on
much as you’d get with a free-weight have been feeling great, so we’ve the first few reps, then do standard
exercise, on which the weights can been doing a lot of dropping and reps afterward. (DXO is an X Rep in
move through natural arcs. The swapping—dropping machine work the semistretch position after every
negative provides more stress in the and swapping it for free-weight ex- full rep, as explained in the e-book
semistretch position of every rep. ercises. Here are a few examples: Beyond X-Rep Muscle Building.) That
We’re not opposed to using ma- half-DXO and half-standard-reps
chines, especially when we go stale Incline Dumbbell Presses tactic is working so well that we’ve
on barbell and dumbbell exercises We’re using these as our open- adopted it on a few other exercises
or don’t want to aggravate an injury. ing chest movement in place of too, such as wide-grip dips. That
When we use machines, we’re sure Smith-machine incline presses. enables us to use a little less weight,
to add X Reps and a Static X for The biggest problem we’re having which means getting into position
isn’t so awkward—or dangerous.
Beginning a quad workout with sets Chins
of leg extensions is a Ronnie Cole- We’re still doing pulldowns, but
man favorite.
we’re working in regular-grip chins
as well. For example, on Shock day
for lats we do a set of chins, rest 20
seconds, do another set of chins, rest
20 seconds, then rep out on one set
of pulldowns. On Power day we do
two straight sets on the pulldown
machine and add one set of body-
weight chins afterward. For Rep
Range workouts we do two sets of
chins and one set of pulldowns, all in
the seven-to-nine range.
Squats
Recall that last month we said we
were doing one set of free-bar squats
near the end of our quad workout
so we didn’t have to use spine-com-
Comstock

pressing poundages. Well, we’ve as well for pecs or other less-endur- and do the last set alone with middle
decided to put more emphasis on ance-oriented bodyparts, however, X Reps.
the king of the mass movements as it induces too much fatigue. For
and move it closer to the front. To example, doing a few sets of cross- Seated Laterals/Upright Rows
ensure that we get the proper quad overs to exhaustion prior to bench This combo replaces wide-grip
action, we’re doing all of our leg presses will reduce force output on upright rows on the Smith machine.
extension sets at the very beginning the bench for most trainees due to You may have read about Larry Scott,
of our quad workout—squats are fatigue-product pooling in the pecs the first Mr. Olympia, using the lat-
second. The extensions provide a and front delts. eral raise/upright row to build meaty
great warmup for the knees and get In the routine you’ll notice that we delts. He had narrow clavicles—we
the blood flowing to the quads. have squats listed for three straight can identify with that!—so he had
Because the quads are so large sets. What about shock tactics? We’ve to create the illusion of width with
and dense, with so many fibers just moved squats to the front, so sheer deltoid mass. It’s the exercise
of all types, this minor prefatigue we’re sticking with straight sets for a he relied on. We’re finding it very ef-
works well. Many pro bodybuilders, few workouts while we adapt to the fective too.
including Ronnie Coleman, have heavier poundage. For shock value We sit on the end of a flat bench
adopted the extensions-first order we may eventually try a two-set with a dumbbell in each hand, torso
for training quads. It doesn’t work MRR/P attack on the first two sets angled forward, between a bent-over
ITRC Program 93, Home-Gym Routine

Workout 1 (Shock): Chest, Lats, Triceps, Abs Workout 2 (Shock): Delts, Midback, Biceps, Forearms
Incline presses (MRR/P; X Reps) 3 x 9, 6, 4 Dumbbell upright rows (MRR/P; X Reps) 3 x 9, 6, 4
Incline flyes (double drop; X Reps) 1 x 8(6)(5) Seated laterals (double drop; X Reps) 1 x 8(6)(5)
Bench presses (MRR/P; X Reps) 3 x 9, 6, 4 Standing laterals (X Reps) 1 x 8-10
Flat-bench flyes (double drop; X Reps) 1 x 8(6)(5) Dumbbell presses (MRR/P; X Reps) 3 x 9, 6, 4
Chins (MRR/P; X Reps) 3 x 9, 6, 4 Bent-over laterals (double drop; X Reps) 1 x 8(6)(5)
Superset Incline one-arm laterals (drop; X Reps) 1 x 8(6)
Undergrip chins (X Reps) 1 x 8-10 Bent-over barbell rows (MRR/P) 3 x 9, 6, 4
Dumbbell pullovers (X Reps) 1 x 8-10 Bent-arm bent-over laterals
Undergrip rows (X Reps) 1 x 8-10 (double drop; X Reps) 1 x 8(6)(5)
Decline extensions (MRR/P; X Reps) 3 x 9, 6, 4 Dumbbell shrugs (double drop; X Reps) 1 x 8(6)(5)
Superset Barbell curls (MRR/P) 3 x 9, 6, 4
Overhead extensions (drop; X Reps) 1 x 8(5) Concentration curls (double drop; X Reps) 1 x 8(6)(5)
Dips or bench dips (X Reps) 1 x 8-10 Incline hammer curls (drop; X Reps) 1 x 8(6)
Incline kneeups (MRR/P; X Reps) 3 x 12, 9, 7 Dumbbell reverse wrist curls
Superset (double drop; X Reps) 1 x 12(8)(6)
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 12(8)(6)
End-of-bench kneeups (X Reps) 1 x 8-10 Rockers 1 x 20-30
Legs (Shock): Quads, Calves, Hamstrings Add to Friday Workout (Shock): Soleus
Squats or front squats Knee-extension donkey calf raises
(nonlock; MRR/P; X Reps) 3 x 9, 6, 4 (MRR/P; X Reps) 3 x 15, 10, 8
Leg extensions or old-style Seated calf raises (MRR/P; X Reps) 3 x 15, 10, 8
hack squats (double drop; X Reps) 1 x 8(6)(4) 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—seven full days of recovery. Workouts 1 and
Squats or front squats (nonlock; X Reps) 1 x 8-10 2 alternate on Monday, Wednesday and Friday, so
Lunges 1 x 8-10 upper-body muscles get four to five days of recovery.
Leg curls (double drop; X Reps) 1 x 8(6)(4)
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 10-12 X-Rep Muscle Building. See the X-Blog at www.X-Rep
Hyperextensions (drop; X Reps) 1 x 9(7) .com for more workout details.
Stiff-legged deadlifts (X Reps) 1 x 8-10
Knee-extension donkey calf raises Note: For drop sets it’s best to have a selectorized dumb-
(MRR/P; X Reps) 3 x 9, 6, 4 bell set, such as the PowerBlock, if you don’t have a rack of
One-leg calf raises (drop; X Reps) 2 x 15(9) fixed dumbbells of various weights. If you don’t have a leg
extension machine, do old-style hacks, nonlock style. Use
partner resistance, towel around the ankles, if you don’t
have a leg curl machine.

Model: Joe DeAngelis

We include both squats and leg
Model: Daryl Gee
presses. Squats train a more natural

movement pattern, but leg presses
let you use a unique foot placement.
lateral and a standard lateral-raise

position. As we raise the dumbbells,
Stretch Overload Supplement Update
our arms bend to almost 90 degrees If you read “Stretch Overload,” Last month we mentioned some
at the elbow, hands almost on the Steve’s feature last month, you of the supplements we’re taking as
same plane as the upper arms but may be realizing how important we move into our ripping phase (the
not quite, which is why it’s similar to it is to stress the target muscle list and explanations are at X-Rep.
an upright row. Also—this is impor- when it’s elongated if you’re after com in the “Super 7 Size Surge
tant—we’re able to still see our rear- fast muscle growth. William Litz’s Supplements” feature). One combi-
delt heads in the mirror when the “Tactical Torture Training” in that nation we want to emphasize is our
dumbbells reach the top position. same issue described how he preworkout supplements.
In other words, we stay forward at uses stretch holds during and at Studies show that getting
all times. That blasts the majority of the end of his bodypart workouts. branched-chain amino acids before
the medial-head fibers, but correct They were key in helping him training can reduce muscle wasting
form takes practice. (We plan on transform his physique in eight and may boost anabolic reactions
having video clips of this and other weeks. We’re experimenting with (leucine is the key amino for muscle
exotic and not-so-exotic exercises at them. growth). We’ve been taking five
X-Rep.com soon.) For example, at the end of our BCAA capsules.
chest workout we’ll go to the Also, we’ve been using Methyl
Bent-Over Rows cable crossover machine, recline Ripped as our fat burner, three cap-
This replaced Nautilus machine on a bench in the center with a sules before each workout. It con-
rows, which we’ve been doing forev- low-cable handle in each hand, tains stimulants, such as caffeine, so
er. We were worried about our lower pull up a few inches to get ten- we add Cort-Bloc to help suppress
backs at first, but so far we’re getting sion in the pecs and hold it— excess cortisol release, which occurs
a deeper ache in our midbacks and maybe using very small pulses due to stimulant intake.
no lower-back pain. We keep our near the stretch position—for 30 So our preworkout stack is five
torsos as close to parallel to the floor seconds. BCAAs, three fat-burner capsules
as possible, but some rise is neces- If we don’t use that 30-second and four Cort-Bloc caps—right
sary to make the movement more stretch hold technique for a mus- before training. We also have a
natural. We’re using a grip that’s cle, we will end with a stretch-po- Pro-Fusion protein shake—two
slightly wider than shoulder width sition exercise, and at exhaustion scoops—taken about an hour before
and pulling to the upper abs, arms do a 10-second Static X near the we hit the gym. Pro-Fusion is a mix
angled slightly away from the torso, full-stretch position. That results of micellar casein, whey and egg,
to get a midback contraction. in a searing ache and burn. so it has both fast- and slow-releas-

Till next month, keep training

hard.
Note: Our Shock workouts are

listed on page 66. For all of our
workouts in printable form, see
Chapter 5 of our latest e-book, X-
traordinary Muscle-Building Work-
outs, available at www.X-Rep.com. It
also contains analysis and printable
templates for the Volume/Inten-
Model: Binais Begovic
sity Fusion Program, the 3D Power

We are ending most bodypart rou- Pyramid Program, the 20-Rep Squat
tines with a stretch-position move- routine and many others—11 differ-
ment for critical stretch overload. ent workouts in all.
Editor’s note: For the latest on

ing proteins, which ensures that ever, if you do your cardio late in the X Reps, including X Q&As, X Files
we have available aminos in our day, you may want to skip the fat (past e-zines), before and after
bloodstreams during and after our burner or you could be up pacing photos and the X-Blog training and
workout. Immediately after training the floor after midnight. supplement journals, visit www
we have our X Stack—three scoops By the time you read this, some .X-Rep.com. To order the Positions-
of RecoverX (fast protein and fast of our supplements may have of-Flexion training manual Train,
carbs) and one scoop of CreaSol changed. If you’re interested in the Eat, Grow, call (800) 447-0008, visit
(buffered creatine) mixed in water. latest info on what we’ve added and www.Home-Gym.com, or see the ad
Our preworkout stack is also subtracted, visit www.X-Rep.com below. IM
excellent as a precardio stack; how- and go to our Supplement Blog.
AD

Steve Holman’s
Critical Mass
One-Set
modalities.
For example, extending sets by doing
drop sets and/or X Reps so the target
muscle is under tension for longer than
30 seconds can help trigger growth in the
Wonders endurance-oriented fast-twitch fibers (hard-

gainers have lots of those). You also need to
create occlusion in the target muscle, block-
ing the blood flow, for an extended time to
affect endurance in the components and
build capillary beds in the muscle, which
Q: You and Jonathan [Lawson] are so add to overall size. Single-joint continu-
close to coming over to total HIT (high- ous-tension exercises—like leg extensions
intensity training). Why not just reduce your work- for quads and cable crossovers for pecs—best accomplish
outs to one set of eight to 12 exercises for the whole occlusion.
body, the type of program recommended by Darden, As for fiber splitting, stretch-position exercises have
Jones and Mentzer? been linked to hyperplasia, as shown in the animal study
A: Ultra-abbreviated training has its uses—for short Jonathan and I discuss in our e-books. Jose Antonio, Ph.D.,
periods, like a five-week training phase to get your muscles et al., triggered a 300 percent increase in muscle mass in
and nervous system in sync. Those routines can build only one month of stretch overload in that study. Stretch-
some strength, which is why they’re usually referred to as position exercises also increase growth-factor release in the
“strength-training” programs. For most trainees, however, target muscle.
it takes more than one set to failure per bodypart to pack All of those mass factors are why I so strongly recom-
on extreme muscle size. mend 3D Positions of Flexion—training each muscle with
Even Nautilus creator Arthur Jones said that most train- a big, midrange exercise, a stretch-position movement and
ees can engage only about 30 percent of a muscle on any a continuous-tension contracted-position move. For ex-
one set to failure—and that’s under perfect conditions. A ample, for middle and lower pecs you’d do decline presses
second set can help activate more fibers due to a differ- (max force), flyes (stretch overload) and crossovers (occlu-
ent recruitment pattern, so it’s like built-in insurance for sion).
optimal growth stimulation for an exercise. Nevertheless, a With that efficient approach you get optimal size stimu-
single exercise can do only so much. Attacking a few more lation with just one to two sets for each, especially if you
fast-twitch fibers with a second set is merely one part of the strategically use drop sets, X Reps and X-hybrid techniques.
anabolic equation. You focus on optimizing force generation (midrange),
For extreme muscle development you also have to con- stretch overload and occlusion (contracted) and get effi-
sider hypertrophy of the endurance-oriented components ciency of effort—a precise hit with only a few sets.
of specific fast-twitch fibers, capillary bed enlargement and A lot of people are attracted to ultra-abbreviated HIT
even the possibility of hyperplasia, or fiber splitting—not programs—one set of eight to 12 exercises—because they
to mention anabolic hormone stimulation. To properly take less time. If you can make time for just two sets per
potentiate those growth factors, you need specific training bodypart, though, try my approach. It has the potential
to build much more mass: Use just the best, or
ultimate, midrange exercise for each bodypart,
and do two sets, as follows:
Set 1: Pick a weight that makes you reach

exhaustion at about nine reps, and add X-Rep
partials. That provides max-force generation
and some semistretch-point overload—due to
the eight-inch X-Rep partials near the bottom
of the stroke. Rest for 2 1/2 minutes.
Set 2: Use the same weight and shoot for seven
to nine reps. This time at exhaustion, however,
reduce the weight and immediately drive out
five to seven more reps. That extends tension
time to stimulate the endurance components,
provides more semistretch-point overload
Neveux \ Model: Derik Farnsworth
You can build mass with one exercise per

bodypart, but it will take more than one set to
cover all of the hypertrophic bases. Extreme
muscular development—the bodybuilder look—
requires more than just plumping up a few fast-
twitch fibers.

and expands and enlarges capillaries. Do X Reps on that
second phase as well for even more stimulation.
What about occlusion? You do the two sets in nonlock

style—don’t go all the way to the top. That keeps tension on
the target muscle to block blood flow—not as well as con-
tracted-position exercises but still effective.
The two-set ultimate-exercise approach is efficient, but
obviously you can better attack all of the aforementioned
mass-building factors—max force, stretch overload, occlu-
sion—with a 3D POF approach. Here’s another example for
triceps: decline close-grip bench presses (midrange/force),
overhead extensions (stretch overload), pushdowns (con-
tracted/occlusion).
If you don’t have time for that, the next best thing is the
two-set ultimate-exercise approach. For triceps you’d use
it on the declines. That will work much better than the
Neveux \ Model: Dave Goodin

one-set-to-failure approach—if you’re after that big-muscle
bodybuilder look, that is. (Note: The Ultimate Exercises are
analyzed and explained in the e-book The Ultimate Mass
Workout, which also includes many programs with the ex-
ercises. Positions of Flexion is updated and explained in the
e-book 3D Muscle Building. Both are available at www
.X-Rep.com.)
It’s impossible to do X Reps in the semistretch
Q: I recently purchased your e-books Ultimate position—near the bottom of the stroke—at the end
Mass Workout and Beyond X-Rep Muscle Build- of a set of free-bar squats. There are some good
ing. Both are excellent! The high intensity concept alternatives, however, like Double-X Overload.
isn’t new to me—I’ve used HIT as well as Doggcrapp
training, but I wanted a change. At my first work-
on your split—you don’t want to do deadlifts the day before
out [with your X-Rep concepts] I did calves, quads
or after your squat day—and keep stiff-legged deadlifts as
and abs. I thought I was going to puke after squats.
your stretch-position hamstring exercise. By the way, DXO
My question has to do with the range for X Reps on
is great on stiff-legged deadlifts.
squats. I did them on the second set, but I could only
pulse four times. I tried to stay in the middle area of Q: After reading your supplement blog [at X-Rep.
the stroke. Is that right? My second question is, Can com], I’m adding Red Dragon to my mass-building
I do deadlifts at one hamstring workout and stiff- supplement plan. I’m training with [Eric Broser’s]
legged deads at my next ham session? Power/Rep Range/Shock, using your program [from
3D Muscle Building], and I’ve already gained 15
A: Technically speaking, X Reps on squats should be per-
pounds. I take a week off after every six weeks of
formed near the low point, where thighs are parallel to the
training, as you suggest. My question is, Should I
floor, to a point up about eight inches, so there’s elongation
continue to take Red Dragon during that off week?
in the quadriceps. That’s tough to do unless you’re squat-
ting in a Smith or hack machine. There’s too much leverage A: For those not familiar with Red Dragon, it’s a beta-ala-
shift on free-bar squats, which is why we suggest X-ing in nine supplement that loads your muscles with carnosine,
the middle range on those. If you got four, you’re probably a buffering compound that enables you to drive out more
in the right area. There’s a photo in the quadriceps chapter growth reps at the end of a set—and more X Reps after that.
in UMW, but we’re planning on some videos of key exercis- I suggest you take Red Dragon the first two days off, just
es at our Web site. There are a couple of other alternatives to make sure you’ve reloaded after your last workout. Don’t
to the middle-range X Reps, which are somewhat inferior take it for the remainder of your off days. Start back on it
due to lack of target-muscle stretch: the day before you return to the gym.
1) Do one or two sets of free-bar squats, then a final set
on the Smith machine or hack machine—including bot- Editor’s note: Steve Hol-
tom-range X Reps. You may need help from a partner if man is the author of many
you’re not used to beyond-exhaustion training. bodybuilding best-sellers, in-
cluding Train, Eat, Grow: The
2) Use the Double-X Overload technique, explained Positions-of-Flexion Muscle-
in Beyond X-Rep Muscle Building, on your second set. Training Manual (see page
That’s doing a bottom-range X Rep after each full rep. 71). For information on the
You’ll have to lighten the weight a bit, but you’ll affect POF videos and Size Surge
the important max-force point more on each rep. programs, see the ad sections
beginning on page 156 and
To answer your second question, deadlifts aren’t really 278, respectively. Also visit
Neveux
a substitute for stiff-legged deadlfts. Stiffs train the ham- www.X-Rep.com. IM

strings’ stretch position; regular deadlifts don’t. I suggest
Steve Holman
you do deadlifts on either back day or leg day, depending
ironchief@aol.com

Mr. Natural Olympia John Hansen’s
Naturally Huge
tant than the supplements you
Getting Big take.

The first step to getting big
is to eat plenty of the right
foods and eat them often.
The calories you take in are
Q: I read your profile online and was responsible for adding muscle
amazed to learn that you had a tremen- mass and bodyweight. How
dous body at 17. I’m 17 and cut but not many calories you need to
big. I’ve always had trouble putting on accomplish that goal is unique
mass. I’ve taken protein and weight gain- to each individual. Because
ers, but I still weigh only 135. I’ve been you’re still a teenager, you
taking creatine by Nutrex—Vitargo CGL— may need 4,000 or more per
for one month. So far I’m getting great day to start adding weight and
pumps. How long does creatine take to muscle to your frame.
kick in and produce results? Also, when I The first macronutrient
do a front double-biceps pose, my chest to concentrate on is protein.
disappears. Do I need to go heavier? Abs Make sure you’re eating plenty
have been one of my disappointments of animal protein, such as
ever since I started working out 4 1/2 years ago. beef, chicken, turkey, fish and eggs. In order to get enough
What’s your recommendation? calories, it’s a good idea to eat protein foods that also
contain substantial amounts of fat, since fat has twice
A: I’m glad to see you’re so into bodybuilding at the the number of calories as protein or carbohydrates. Lean
young age of 17. You seem to have the same problem that a ground beef (20 percent fat), sirloin steaks, roast beef,
lot of guys your age have: building more size. whole eggs, cheese and whole milk are all good sources of
You mentioned the supplements that you’re taking, but complete protein that are also high in calories.
you didn’t mention your diet. Remember that supplements Try to eat three to four whole-food meals each day that
should, as the word indicates, supplement your diet and contain complete proteins. Since your bodyweight is 135
not be the basis of it. The food you eat is far more impor- pounds, you want to eat around 200 grams of protein a day
(1.5 grams of protein x 135 pounds). If you
ate five meals a day (three whole-food meals
and two protein drinks), you’d need to have
about 40 grams of protein at each meal.
Protein drinks are a convenient way to
add more calories between meals. Choose
a supplement that contains a combination
of protein sources—whey, egg and milk or
casein—because the protein will be digested
more slowly and stay in your system longer.
Muscle Meals is a meal-replacement protein
powder that contains that protein blend, in-
cluding 40 grams of protein in each packet,
along with additional carbohydrates, essen-
tial fatty acids and vitamins and minerals.
In addition to eating enough protein, get
plenty of complex carbohydrates in your
diet. They supply the fuel you need to power
your workouts. If you don’t have enough
carbs, you’ll run out of energy during your
training, and you won’t be able to lift the
heavy weights that build muscle mass.
Want mass? Complex carbohydrates are a better
Get stronger choice than simple carbs because they
on the provide a sustained source of energy due to
big, basic their slower absorption rate. Because they
exercises and digest more slowly, they don’t cause blood
get plenty
Neveux \ Model: Jonathan Lawson
sugar to spike dramatically. That means the

of quality carbs can be stored in the muscle cells as
calories. glycogen, the energy sourceonyou draw on
(continued page 102)
when you’re weight-training.
Since you’re trying to gain weight and
get bigger, you can eat plenty of carbohy-
drates without worrying about adding fat.
I’d suggest eating at least 300 to 350 grams of

carbohydrates each day to help you gain muscular body-
weight.
The best sources of complex carbohydrates are oatmeal,
potatoes, pasta, whole-grain or whole-wheat bread and
rice. You should try to get approximately 70 grams of com-
plex carbs with each meal.
Now let’s talk training. I see many young bodybuilders
making the mistake of spending too many days in the gym.
Limit your training to only three to four days a week, con-
centrating on the basic exercises and using only a moder-
ate number of sets. Remember, you’ll grow and get bigger
in the time away from the gym, when you’re resting and
recuperating between workouts. You need those off days
to rebuild the muscle tissue you tear down during your
workouts.
A good mass-building routine that I recommend to
intermediate bodybuilders who want to gain size and
increase their bodyweight is to train chest, back, delts and
calves on the first workout and legs, arms and abs on the
second. You can train three to four days a week using this
routine. Train on three nonconsecutive days of the week—
such as Monday, Wednesday and Friday—and alternate
workouts at each session. That gives you four days each
week to recuperate and grow.
Neveux \ Model: John Hansen
To build more thickness in your chest, you should use

two pressing exercises along with a flye or dip exercise.
Here are two good mass-building routines for your chest:
Barbells and dumbbells force your
Workout 1 muscles to work harder than machines.
Barbell bench presses 4 x 10, 8, 6, 6
Incline dumbbell presses 3 x 8, 6, 6
Flat-bench flyes 3 x 10, 8, 6
Q: In your column you always stress using free
Workout 2 weights over machines. Isn’t that old-school way of
Incline barbell presses 4 x 10, 8, 6, 6 thinking a little outdated? There are some really
Bench presses 3 x 8, 6, 6 good machines available in the gyms nowadays.
Wide-grip dips 3 x 10, 8, 6
A: Although there are many very good machines, I think
that using free weights forces the muscles to work much
Use enough weight to harder and produces more muscle tissue growth much
limit your repetitions to more effectively than any machine ever could.
the numbers I recom- When you’re using barbells and dumbbells, your mus-
mend in the routine. cles have to balance and coordinate the weight in order to
When you can do more properly perform the exercise. Because the resistance is
reps, add more resistance. unstable and requires the muscle to control the weight on
By getting stronger using the eccentric part of the repetition, more muscle fibers will
proper form with the be activated, and strength and muscle gains will be greater.
basic exercises, you’ll get That’s why you always lose strength if you use machines for
bigger—as long as you’re a while and then go back to free weights.
eating enough. The basic exercises with free weights force you to use
With regard to your many muscle groups in order to complete the movement.
abs, begin by training The bent-over row using a barbell, for example, requires
them intensely enough muscle fiber recruitment from the lats, the biceps, the rear
to build more thickness deltoids, the lower back, the forearms and the hamstrings.
in the muscle so they stand out even when you’re relaxed. A similar movement using a machine wouldn’t require that
Here are two basic ab routines that I suggest: many muscle groups and would be less effective at build-
ing mass and strength.
Workout 1 I’m not totally against machines, however. I think that
Incline situps (go halfway back leg extensions and leg curls are better when done with a
and all the way up) 3 x 30-40 cable machine than with free weights, although I do like
Hanging knee raises 3 x 30-40 the dumbbell leg curl as a substitute for cable leg curls. I
also like the leg press and hack squat machine in addition
Workout 2 to a free-weight exercise like barbell squats for developing
Kneeling cable crunches 3 x 20-25 the thighs.
Lying leg raises 3 x 30-35 Calf exercises, such as standing calf raises, seated calf

Mr. Natural Olympia John Hansen’s
Naturally Huge
a vertical support. I rowed the handles one
arm at a time, similar to seated cable rows,
except that my lower back was again elimi-
nated from the movement.
I couldn’t find a machine substitute for
deadlifts, so I did a few sets of hyperex-
tensions with only my bodyweight. I was
surprised I was able to do the exercise at
all because of my strained lower back.
I pushed myself as hard as I could dur-
ing the workout, and I used weights heavy
enough to limit my repetitions to six to 10.
The result? At the end of the workout, I had
a decent pump and had managed to get in
a good workout without straining my lower
back; however, I wasn’t wiped out from
the training session, and I actually felt my
muscles could have used more.
The following day, I didn’t experience
any soreness in my back, biceps or rear
delts. If I’d been able to do my normal
workout—barbell rows, seated cable
rows and deadlifts—my middle lats, rear
delts and lower back would all have been
pumped the following day with the char-
acteristic soreness that follows an effective
workout. It’s a great feeling and one that I
Neveux \ Model: Eric Domer
can get only by using free weights.

That’s why I always recommend that
anyone looking to build the maximum
amount of muscle mass and strength use
There is no machine equivalent for the deadlift. barbells and dumbbells with plenty of
resistance. If you’re just trying to tone the
muscles and keep them from atrophying,
raises and leg press calf raises, are very effective, although feel free to pump away at the machines. If you’re serious
I feel that donkey calf raises, using the weight of a train- about building massive size and strength, however, wrap
ing partner plus additional resistance attached to a weight your hands around some barbells and dumbbells. Nothing
belt, are the best choice for developing massive calves. works better!
When it comes to working the chest, back, shoulders,
traps, arms and legs, however, the best exercises for de- Editor’s note: John Hansen has won the Natural Mr.
veloping mass are the ones you do with barbells and Olympia and is a two-time Natural Mr. Universe winner.
dumbbells. Classic exercises such as flat- and incline- Visit his Web site at www.NaturalOlympia.com. You can
bench presses, bent-over rows, T-bar rows, flyes, overhead write to him
presses, lateral raises, shrugs, curls, overhead and lying at P.O. Box
extensions, squats, deadlifts and upright rows are all more 3003, Darien,
effective when performed with barbells and dumbbells. IL 60561, or
Here’s a good example. I recently strained the muscles in call toll-free
my lower back from squatting a little too heavy. When I did (800) 900-
my back workout later in the week, I couldn’t do the pro- UNIV (8648).
gram I’d planned on. My normal back routine would have His new book,
consisted of wide-grip chins, barbell rows, seated cable Natural Body-
rows and deadlifts. Because of my back strain, I couldn’t building, and
perform any of those exercises without straining my back new training
even more. DVD, “Real
I decided to substitute similar machine exercises. I could Muscle,” are
still do the chins, but the rowing exercises and the deadlifts now available
were out. Instead of barbell rows, I did an exercise with my from Home
chest supported on an incline bench. I rowed an attached Gym Ware-
bar up to the bench using a wide grip. It was like a T-bar house, (800)
Neveux
row, except that my upper body was supported, so my 447-0008 or

lower back wasn’t involved. www.Home-
John Hansen
As a substitute for seated cable rows, I did seated rows Gym.com. IM
on a plate-loaded machine where my chest was set against John@NaturalOlympia.com

An Intense, Eye-Opening Interview With
Ellington Darden, Ph.D. Part 1
by Chris Mason
I’ve been a fan of Ellington his training philosophy. I quickly

Darden’s since very early in my decided to cut my routine in half
career in the iron game. In fact, and soon thereafter became a
I have to credit a lot of my love devotee of high-intensity training,
for the iron to him. It’s not an a.k.a. HIT. I can vividly remember
overstatement to say that his going to the bookstores in the
writings saved me from the malls as often as possible to
overtraining juggernaut that I purchase, find and/or peruse
had subjected myself to after Darden’s works.
reading Arnold Schwarzenegger’s His most recent book is The
The Education of a Bodybuilder. New Bodybuilding for Old-School
While Arnold’s book was a great Results. It’s longer and more
read and very inspirational, detailed than any of his previous
the suggested training routines ones, and the following interview
placed me in a state of being will give you a taste of exactly
chronically overtrained. what’s in it and why everyone
Upon first reading Darden’s involved in lifting weights should
work, I was struck by the logic of read it.

Casey Viator
was the proof of
Nautilus machines’
muscle-producing
power.
CM: Please provide some printed courses that were packaged I suppose I should qualify that
background on yourself— with the set. statement by saying I was the most
when and where you were That was the summer of 1959, muscular and strongest player.
born and how you got into and I began training seriously with My results and the results many
weight training. the Healthyway courses as my of my teammates experienced
ED: I was born in 1943 in Con- guide. They taught me the basic started a trend in Conroe—that
roe, Texas, which is 40 miles north exercises: squat, pullover, deadlift, trend being the use of weight
of Houston. As a youngster I was overhead press, curl, bench press, training for football players. Over
active in the traditional sports: shoulder shrug, neck bridge, side the next 12 to 15 years Conroe
football, baseball and basketball. bend and situp. I did most of those had the third- or fourth-best win-
When I was in the eighth grade, exercises three times a week for one ning record in high school foot-
in 1958, I lifted my first barbell. I set of eight to 12 repetitions. ball throughout Texas—which is
was on the skinny side, 5’10” tall At the end of that summer I had outstanding when you consider
and 130 pounds—so naturally I added 15 pounds of muscle—and all that more than a thousand high
wanted to be bigger and stronger. the coaches in high school began to schools in Texas field football
I also remember a couple of years take notice. Interestingly, that was teams each year.
earlier reading the comic book ads sort of the pattern that I followed
for Charles Atlas’ Dynamic Ten- throughout high school. Each sum- CM: I know that football is
sion muscle-building courses. mer I added about 15 pounds of huge in Texas and to have one
None of the coaches at the muscle. In other words, in the ninth, of the best teams in that state
schools in Conroe knew much 10th, 11th and 12th grades my body- is tantamount to having one
about weight training, so I had weight progressively grew from 150 of the best teams in the coun-
to do it on my own. I saved my to 165 to 180 to 195 pounds. try. Training with weights was
money and eventually bought a By my senior year in high school I frowned upon back then. How
110-pound barbell set from the was the biggest, strongest athlete on did you get your coach to em-
local sporting-goods store. It was our football team. Wait a minute— brace the idea?
made by Healthway. I still have we had a huge, fat guy who was ED: In Conroe during the
the orange-colored booklet and our center. I played quarterback. 1960s and (continued on page 94)

(continued from page 90) years—not as a quarterback but as
1970s we had a great head a defensive lineman. At a height
football coach, Chuck York. of 5’11” I got up to 210 pounds,
He didn’t know a lot about which was below average for
weight training, but most Baylor lineman at that time—al-
importantly, he did not dis- though the 300-plus-pound mon-
courage it. Most coaches in sters of today were not yet even
the 1960s still believed that close to being the norm. Baylor
weight training slowed you had 10 to 12 guys who weighed
down and led to inflexible from 225 to 240 pounds, and all of
muscles, so they did not them were well over 6’ tall.
recommend it, at least not I knew I couldn’t weigh much
like they do today. more than 210 pounds without
Coach York understood adding a lot of fat to my body.
the basics of getting stron- Thus, I eased out of football and
ger and playing sound, got more and more interested in
hard-nosed football. He competing in bodybuilding and
pushed me to play middle powerlifting.
linebacker on defense my
Darden at 210 senior year. He told me
that my future was on de-
CM: Who influenced you in
those sports at that time?
pounds in 1963, fense, and he was right. ED: I saw my first physique
and lifting contest in 1960 at the
during his years CM: Sounds like you
played some college
Downtown YMCA in Houston.
I was really impressed by John
playing football for ball?
ED: I went to Baylor
Gourgott, who won the 198-pound
class in weightlifting and then won
Baylor University. University and played on
their football team for two
the Mr. Southern USA contest.
Gourgott (continued on page 98)
The great
Sergio Oliva
trained with
Arthur Jones at
Nautilus for a
short period.

ily incorporate the big three like
powerlifting meets of today. There
were all sorts of lifts—standing
curl, upright row, as well as the
bench press, squat and deadlift.
One of my fondest memories
was when Cook and I drove to
Tulsa in 1964. He won the Senior
Mr. Oklahoma and I won the Ju-
nior Mr. Oklahoma, which was
difficult to do because we were
from out of state. But we did
it—and that was my first win in a
physique contest. The head judge
in Tulsa was named John Johnson,
and he talked to me afterward and
told me I had good potential for
bodybuilding.
CM: So winning your first

contest added some fuel to
your fire, right?
At the 1969 Mr. Dixie ED: Yes, I wanted to compete, I
wanted to win, and I liked having
competition in Atlanta (from trophies. The first time I visited
Ed Cook’s home, I noticed that Ed
left): Ellington Darden, first- had about 25 trophies displayed in

his family room. I had a few small
trophies from high school sports,
placer Charles Estes and Alex but I didn’t have anything close to
the size and number that Ed had.
McNeil. Says Darden, “I won a I made up my mind right then
that I was going to win 25 trophies
number of contests in Georgia over the next several years. By
1967, when I graduated from Bay-
but not this one. I weighed 198 lor, I had achieved that goal.
Then, while in Dallas visiting
pounds.” with Ronnie Ray, I saw his trophy
collection. Ronnie must have had
100 trophies, some of which were
(continued from page 94) was big, by two bodybuilders who lived in more than three feet tall. Now I
strong and muscular. A buddy and Waco. The first was Ed Cook, the wanted 100 trophies. Five years
I slipped backstage and asked him owner of the local gym. He had later I had 100 trophies.
a couple of training questions. He entered and won five or six body- When my dad died in 1994, I
was nice to us and, up close, even building shows throughout Texas. I gave away all of my trophies—
bigger than I thought. traveled with Ed to many contests which I had lugged across the
Boy, did I want muscles like and learned from his experience. country multiple times and finally
his! Meeting and talking to Gour- The second was Dan Ilse, who had stashed back in Conroe—to a local
gott motivated me to train a lot won the Mr. Texas in 1961. Dan was elementary school to reward the
harder—and the next year I en- a great motivator, who always had students during a sports-fitness
tered a teenage bodybuilding and encouraging words for me. day.
lifting contest in Houston. I placed From 1964 to ’67, I entered 35 Presently, my wife and I are
second in the lifting and third in or 40 competitions throughout building a new home in Orlando,
the physique—and I met Ronnie Texas and Oklahoma. The Dallas, Florida—which will have a neat
Ray. Ronnie was from Dallas, and Houston and Tulsa YMCAs were training area, next to a custom-de-
he had the thickest chest I’d ever hotbeds for contests, and that was signed home office for me. Ironi-
seen, even as a teenager. Three mostly before powerlifting became cally, my wife has noted several
years later, when I was at Baylor an AAU-recognized sport. Strength times that it would be nice if I’d
University, Ronnie had a lot of and bodybuilding contests were have saved some of my old tro-
influence on my training. run concurrently in those days. The phies for display purposes. I agree.
While at Baylor I was helped strength contests did not necessar- I wish I still had them.

Classic photos from the pages
of Darden’s new book, The New
Bodybuilding for Old-School Results.
CM: What was the last tro- CM: For the uninitiated, can
phy you won? you briefly outline the most
ED: My last contest was while I important components of
was finishing my Ph.D. in exercise Arthur Jones’ high-intensity
science at Florida State University. training?
That was the Collegiate Mr. Amer- ED: Initially, Jones defined high
ica, which I won in 1972. Shortly intensity and proper form. He
after that I began working with said that high intensity meant to
Arthur Jones at Nautilus Sports/ keep doing an exercise until the
Medical Industries. lifting part of a repetition could
I met Jones in 1970 at the Mr. not be completed, despite a per-
USA contest in New Orleans. son’s best effort to continue the
Jones was starting to really raise movement in proper form. This
eyebrows in the bodybuilding is otherwise known as training to
world with his unique training failure.
methods and machines. Proper form entailed doing
Very early in our relationship he little things to make each exercise
asked me why I was doing multi- harder—such as pausing in the
ple sets. Then he challenged me to contracted position of single-joint
focus on not stopping at a specific movements, keeping the turn-
repetition number but instead arounds in the stretched position
keep doing reps until failure and smooth and striving for a greater
then to try another and another range of motion with multiple-
until no upward movement was joint movements. But Jones
possible. knew those definitions wouldn’t
After I felt secure in going to be enough unless a trainee un-
failure, Jones taught me the value derstood progression, duration
of keeping my workouts brief and and frequency. Eight to 12 was
infrequent—so my body would his repetition goal, and when
have plenty of time to overcom- the upper number was reached,
pensate and recover. a progression of 5 percent was
It took me approximately six added to the resistance. The dura-
months to integrate Jones’ con- tion amounted to one set of eight
cepts into my traditional volume to 12 repetitions of eight to 12 dif-
training. Once I did, I felt the ferent exercises—which could be
difference quickly. Jones’ concepts performed in 30 minutes or less.
got me into the best shape of my The frequency was three or fewer
life in 1972. nonconsecutive days per week.

Darden’s vast
body of work.
CM: In the first chapter of His all-time
your new book you discuss best-seller was
Arthur Jones’ role in helping The Nautilus
to create the personalized- Bodybuilding
training industry. As you have Book.
stated many times, Jones
was a tremendous influence
in your life on many levels.
His training ideas were the
genesis of your coining of the
term HIT. It has been said that
Jones’ training principles
were created as a sort of mas-
ter plan to fuel his Nautilus
empire—that the low-volume,
short-time-frame routines he
advocated were created with
the direct purpose of shut-
tling clients more quickly
through his franchised Nauti-
lus training centers, thereby
allowing them to process
more and more individuals
and thus make larger profits.
How do you respond to that?
ED: First, Jones and Nautilus
did not have, or sell, Nautilus
franchises. If a person bought
12 or more Nautilus machines,
generally that person had the
right to use “Nautilus” in nam-
ing a club or fitness center. But
Jones quickly found that there
was no good way to enforce such
a requirement. In 1982 there were
some 1,500 fitness centers that
used Nautilus in their names—
but again, Nautilus had very little
control over what they did or how
they handled their business.
I don’t think Jones ever had any
specific type of master plan. His
best planning usually amounted
to doing something “right now” to
correct a problem. His long-range
In the 1970s most facilities that
planning was always filled with
multiple changes. “Why plan?”
called themselves Nautilus fitness
he frequently said. “Nothing ever
goes the way you plan it.”
centers had 12 or more Nautilus
His low-volume, short-time-
frame routines were designed so
machines. Many old-timers will
he himself could build a bigger,
stronger body. They worked well
recognize the two large Compound
for many others too.
Jones undoubtedly was inter-
Leg machines on the left, the
ested in making a profit. Who
isn’t? I certainly am, and so are
Multi-Exercise and 4-Way Neck in
you. But after working closely
with the man for more than 30
the middle and the Combination
years, I’m (continued on page 104) Biceps/Triceps on the right.
“Breathing squats and breathing
pullovers helped me develop an
expandable rib cage and chest,”
Darden says. “This Polaroid shot was
taken by Dan Ilse in 1967. Dan had
visited California in the late 1950s and
watched Millard Williamson do some
amazing feats of rib cage expansion,
and he coached me in this pose.”
(continued from page 101) con-
vinced that his primary goal
was to provide serious, sound,
safe exercise—and exercise
machines—for the masses.
CM: Tell us a bit more

about the Arthur Jones you
know and the man he is
thought to be.
ED: Jones has been thought
of as a genius, inventor, sci-
entist, adventurer, pioneer,
bodybuilder, lecturer, teacher,
mentor, joke teller, tough son-
of-a-bitch, killer, writer, movie-
maker, lover of young women,
world traveler and aviator. I
can assure you he was all those
and more. To me, however, he
was mostly a teacher. He was a
very smart master teacher who
had the ability to transition,
remarkably well, from one area
Arthur Jones introduced Nautilus machines and training in Iron Man.
Fifteen years old and

140 pounds. “My sister
took this photo in 1959.
I was pleased that I had
already built five pounds
of muscle on my body.”
Darden was an
accomplished
bodybuilder
with exceptional
proportion.
to another. Doing so turned his His new book is loaded

teaching into a rare, rich, invalu-
able experience. with amazing photos
Over three decades I’ve heard
Jones describe more than 100
that span the history of
hair-raising, life-or-death ad- physique development.
ventures that he personally lived
through. Now, if either one of
us had experienced any one of
his 100 adventurers, that single
experience would instantly be-
come number one on our list of
the most exciting things we’ve
ever done.
Sure, there are some people
in the world who have done one
or two similar things in their
lives—and lived to tell about
them—but how many men have
experienced 100 true, Indiana
Jones–type adventures? Well,
that’s the background Arthur
Jones came from. That’s what
Jones brought to bodybuilding
and strength training in 1970.
You better believe I grilled
him on all his concepts and
principles—repeatedly, for the
first five years that I worked with

him. Many of his answers were thrill. With your new book
surprising and stunning, since you take that approach
they were from perspectives in to a whole new level with
areas other than bodybuilding. the various interviews you
At times he was raw and to the included. What prompted
point. you to do that, and how did
Thank goodness, Jones you select the personalities
wrote about most of those ex- you interviewed?
periences in his autobiography, ED: All of the guys I inter-
which he initially called Man viewed know the authentic
Plans . . . and God Laughs. This Arthur Jones. They were Jim
480,000-word book is available Flanagan, Casey Viator, Ben So-
free on the Internet at www renson, Kim Wood, Larry Gilm-
.ArthurJonesExercise.com. ore, Roger Schwab, Joe Mullen,
Boyer Coe, Dan Riley, Werner
CM: From his writings Kieser, Wes Brown, Drew Baye
and your books, I can tell and Joe Cirulli. My objective
he was an absolutely fas- was to present Jones in a way
cinating individual on all that reignites confidence in
fronts—as a businessman, high-intensity training—the
adventurer and thinker. confidence that was so preva-
Among my favorite parts of lent during the workouts he su-
each book you have written pervised and the bull sessions
are your iron game tales he held during the 1970s.
of days past. Your stories Plus, during an interview
of the early days with Ar- you can skip around and cover
thur Jones and his various a lot of ground, without tran-
protégés—men like Casey sitions—so you can present
Viator, Sergio Oliva and more facts in fewer pages.
others—always give me a (continued on page 110)

Arthur Jones
with his Bell
helicopter in
1972. “This
is the way I
remember Arthur
looking when I
met him in 1970
in New Orleans,
Louisiana.
(continued from page 107)
CM: Good point. On that immediately by a compound the compound movement
note, let’s jump to a new topic. movement for the same body- uses other muscles—such
Chapter 3 covers your “unvar- part. For example, for chest as the triceps and delts with
nished arm routine,” which you’d do flyes followed by bench the bench press in the above
uses preexhaustion—per- presses. The theory is that the example—to further blitz the
forming a single-joint exer- isolation movement fatigues target bodypart. I’ve read that
cise for a bodypart followed the targeted muscle, and then magnetic resonance imag-
ing studies have
shown that pre-
exhaustion ac-
tually provides
less work for the
target muscles
than standard
straight sets.
What’s your take
on that?
ED: I’ve not seen
the study you’re
referring to, but I’ll
tell you this: It only
takes one properly
performed preex-
haustion session
for a trainee to
“feel” more blood
flow and a deeper
inroad being made
in the targeted
muscle.
Jones
demonstrates CM: I agree.
the Nautilus I’ve always
pullover. It was found pre-
the first machine exhaustion
to provide training to be ex-
direct, full-range cellent for both
exercise for the a fantastic pump
lats. and a deep feel-

The New Bodybuilding for ing on only one of the exercises.
For example, let’s say during
workout 1 you did eight reps on
Old-School Results contains the single-joint movement and
eight reps on the multiple-joint
312 pages, 34 chapters and exercise. During workout 2 keep
the reps on the single-joint move-
ment at eight and concentrate
248 photographs. It’s the on getting nine or 10 reps on the
other. Or, you could focus on the
longest and most detailed single-joint movement for nine or
10 reps and stick with eight reps
of Darden’s training books. on the multiple-joint exercise.
Note: In Part 2 of this interview

Darden delves more into HIT,
providing specific programs,
ing of fatigue in the target movement that it was often and talks about Ray Mentzer’s
muscles. One conundrum impossible to use progres- 900-pound squat, Casey Viator’s
I’ve always had involved sively heavier loads from amazing strength and muscularity
judging progress from ses- session to session on the com- and the concept of specificity in
sion to session. When taking pound exercise. I could only athletic training.
both of the exercises in the progress with regularity on
preexhaustion sets to fail- the isolation movement, and Editor’s note: To order The
ure, I found that progress in that became a bit frustrating. New Bodybuilding for Old-School
the compound movement Do you have any thoughts on Results for $39.99 plus shipping
was very slow in coming. that? and handling, call Home Gym
The target muscles would be ED: I believe the key in that Warehouse, (800) 447-0008 or visit
so fatigued by the isolation situation is to focus on progress- www.Home-Gym.com. IM

What Was Your Excuse Again?
b y Ron Har r is P h ot ography by Michael Nev eux Episode 24
had competed in the NPC New England The top few guys were national-level caliber,
Championships in Boston for the past two for sure, and Randy needed a good 10 pounds
years, but this time I was there to cheer on more muscle before he would look like he be-
my wife. She had also competed for the longed up there with them.
past two years but in figure. At last she had The night show was going to be pretty
decided to stop fighting her body’s natural thrilling because we had not one but three
inclinations and let herself become the muscular enormous guest posers: Jay Cutler, Gunter
bodybuilding goddess she was meant to be. Of Schlierkamp and Dave Palumbo. That’s almost
course, she wouldn’t listen to me about applying a thousand pounds of prime beef between
some type of tanning solution, and although my those mass monsters, enough to feed a Somali
Cuban Missile looked very dark from a couple village for weeks. What I didn’t know—because
sessions of spray-on tan at a local salon under he wasn’t listed on the contest flyer—was that
normal lighting conditions, she looked as white there was a fourth guest poser, one who would
as I do up there under the bright stage lights. make a much more significant impression on
But then again, since when do husbands and all of us than the three giants would.
wives ever listen to each other? (Did I mention Greg Rando was his name, and I had known
that Janet also came onstage almost two minutes him for about 10 years. Greg won the Team Uni-
late at prejudging because she was chit-chat- verse Overall Championship in 2001, defeating
ting backstage?) I knew we were going to have some pretty heavy hitters from the other classes
to write off her first bodybuilding contest as a to do so: Marvin Ward, Derik Farnsworth, Tito
learning experience and try to enjoy the show. Raymond and Jeff Willett (who had beaten Skip
But I digress. La Cour that year to win the heavyweight divi-
Randy was with me to cheer Janet on and, sion). Greg had earned his pro card in the IFBB
even more important, to check out the men’s and was just three weeks away from making his
light-heavies. He was planning to make next pro debut at the Night of Champions in New
year’s New England his next contest, even York. He is also a successful business owner,
though it didn’t have a novice division. I am not with his own gym and a thriving personal-train-
sure what he was expecting, but when about 15 ing business. Oh, wait, did I forget to mention
light-heavyweights filled the stage at prejudging, something? Greg is 34 years old and has been
Randy instantly knew he would have to bust his legally blind since he was 15.
Model: Toney Freeman
ass even more if he was going to have a prayer Emcee Mike Katz introduced Greg and in-
of making top five in that very competitive divi- formed the audience that he was visually im-
sion. “Hmmm,” was all he had to say, and he paired. As a stagehand led him to the center of
was frowning the whole time the class was on. the stage, I nudged Randy.

You have to block out the pain
when the sets get tough. I tell ya, he must have the best
mind/muscle connection in the
world.”
“Jeez, I just realized he can’t
even see how great he looks, can
he?”
“No, he can’t. Vain bastards like
you and me must clock in about
an hour of mirror time every day
checking our buffed selves out.
Greg is a professional bodybuilder
and has never once flexed in a
mirror to appreciate how awe-
some he looks. Makes you think,
doesn’t it?”
Model: Tony Freeman

“Yeah,” Randy replied, never
taking his eyes off Rando as he
moved from one impressive pose
to another. “If he can look this
“I know this guy from way back; It takes a

he’s amazing. And he looks way champion mind-
bigger and better than the last time set and an iron
I saw him a few years ago.” Indeed
will to build
he did. Rando was very full and
extreme mass.
symmetrical at 5’8”, 215 pounds,
with 20-inch arms and no weak
points. Even if you didn’t know he
was blind, you would be in awe of
his physique.
“Wow, how does he train?”
Randy wondered aloud.
“By feel, of course. He feels his
way around his gym and counts
holes in weight stacks and the little
Balik \ Model: Jay Cutler

plates on dumbbells to get the right
weight. Try closing your eyes for a
few seconds in the middle of a set
sometime and you’ll get a tiny taste
of what he has to do every day. But
good with a handicap like that,

what the hell is my excuse?”
“Exactly. Guys like Greg who let
nothing get in the way of achiev-
ing their goals make us all stop
and realize most of the excuses
we have are just plain lame. I have
heard so many excuses from guys
who say they want to have a body-
builder’s physique but they can’t
because they don’t have the time,
they don’t have the money, their
kids or their wife are a hassle, they
have a bum knee or lower-back
problems, you name it. What was
Focus and visualize. your excuse for a while, Randy?”
Model: Jose Raymond
Mental attitude is “Uh,” he stalled, “I couldn’t get

as important as big because I wasn’t using ste-
physical fortitude. roids.” He shook his head as he
admitted this, knowing how fool-
ish that belief had been.
“Well,” I said, gesturing to
Greg, who was almost done
with his routine, “he has been
winning shows since 1990, all
of them drug-tested. So let’s
see here, the man doesn’t have
the benefit of seeing what he’s
doing in the gym or what he
looks like, and he became a
pro not only in spite of that
but also without ever using
any pharmaceutical aids. From Greg Rando
now on, anytime I’m feeling has built an
sorry for myself and start run- incredible
ning through all my pathetic physique without
excuses for why I haven’t been drugs—oh, and
as successful in competitions he’s legally blind.
Roland Balik
as I should have, I’m going to physiques that were plastered all

think of Greg. That should shut over the magazines every month
up those negative voices in my and thus far more recognizable.
head that try to tell me the odds Flex Wheeler was sitting next to
are stacked against me.” me and stood up to give him an
“Me too,” Randy said, and he ovation.
was definitely sincere. Since that night we saw Greg
I saw Greg three weekends guest pose, both Randy and I
later onstage in New York, com- Think of have had a new attitude in the
peting against 45 other IFBB Greg’s gym. It’s clear now that whatever
professionals. He didn’t win, dedication we were allowing to hold us back
and he didn’t even make the and results was nothing but an illusion.
top 15. But there was no doubt the next Nothing can prevent you from
in the mind of anyone in that time you making your dreams come true
theater that he was a cham- have some unless you let it. There is a phrase
pion. Rando got louder and lame that says, “Excuses are lies we tell
heartier cheers and applause excuse for to ourselves.” I really believe that.
than almost any other man in missing a Now you need to ask yourself this
the show, even though most workout. question, and think hard: What
of the others had faces and was your excuse again? IM
Okabe

At 43 Years Old Dave Fisher
Is Gunning for His Best
Condition Ever
AD
by David Young
Photography by Michael Neveux
At 43 most guys are starting to lose their edge. In

competitive bodybuilding it’s often a time to hang
up the trunks and look to other endeavors. Dave Fisher,
however, isn’t quite ready for a sign that says, “Reserved for
the Geezer,” on his parking place at Gold’s Gym in Redondo
Beach, California. In fact, Dave turned out to be the most
conditioned athlete onstage at the ’06 Europa Super Show.
According to IFBB athletes’ rep Bob Cicherillo, “Dave’s
condition was almost too good—if he had just filled in five
or 10 pounds, he would have been right in the mix.”
Dave agrees. “Next time I’m going to fill out a little more,
eat a little more that last week and come in just as shredded.”
I’ve watched Dave train for years, so when I found out he
was competing, I set up this interview. Let’s check in.

“You have
to want it!”

AD
“You have
to want it
more than
your fear of
the pain.”
DY: Dave, what are your I went through it page by page. My

height and weight? Where are father had an old set of weights in
you from? the basement, so I started training.
DF: I’m 5’7”. My off-season I wanted to be like the guys in the
weight is around 245 pounds, and book and magazines.
my contest weight is 215 pounds.
I’m originally from Calgary, Alberta, DY: Twenty-nine years of
Canada. training. Now, that’s real dedi-
cation. Did you have any role
DY: How long have you been models?
training, and what got you DF: Yes. Arnold. To me that guy
started? had it all. As a kid I read everything
DF: Since I was 14. I was a gym- he wrote. Of course, as you get more
nast. I was in a bookstore and saw advanced, you learn from a diverse
a copy of Pumping Iron. I had to range of reputable sources and form
save my money, but when I got it, your own system. But Arnold’s influ-

“A champion is ence on bodybuilding is huge.
driven—driven
to the unknown. DY: Competitive bodybuild-
Driven to ing is no cakewalk. It takes a lot
accomplish of hard work and dedication,
something when the and that’s even more evident on
only reward may be the pro circuit. So tell me, what
the knowledge that drives you?
you put it all on the DF: I don’t know if that can be
table.” explained in words. What drove me
to get in top shape and be ripped
for the Europa show is the same
thing that drove me to become a
pro bodybuilder in the first place.
There is one thing I’m certain of:
You have to want it! You have to
want it more than your fear of the
pain. You have to want it more than
the hunger pangs. You have to want
it more than the boredom of all the
cardio. What drives someone who’s
stranded in a snowstorm? One per-
son gives up, and one keeps going to
safety. A champion is driven—driv-
en to the unknown. Driven to ac-
complish something when the only
reward may be the knowledge that
you put it all on the table.
DY: I think you just explained

it: You have to want it. No, you
have to need it. You have to
need to get that one extra rep
when it seems impossible or
when it’s burning and the pain
is excruciating as much as you’d
need a breath of air if someone
was holding your head under
water.
DF: That’s it. That’s exactly it!
DY: So at 43 you were prob-

ably in your best-ever condition
for the Europa show, and it was
a comeback after more than six
years away from competition.
Did you do anything differently
from what you’d done in the
past?
DF: Yes. I used to prepare myself
for shows. I had a reputation for
being in great shape. I may not have
been the biggest onstage, but I al-
ways came in shape.
DY: Yes, I remember. I think

it was the ’95 IRON MAN Pro
where you were compared to
Flex Wheeler and Aaron Baker.
You held your own with those
two because of your condition-
ing.
DF: Well, thank you. For this

weeks? Because it changes through-
out.
DY: Let’s say six weeks out.
DF: Okay, here you go:
Meal 1
1 dozen egg whites
1 cup oatmeal
Meal 2
1 tablespoon peanut butter
1 piece fruit
Meal 3
1 pound meat or fish
1 medium potato
Green vegetable
“I may not Meal 4

1 tablespoon peanut butter
have been
1 apple
the biggest
onstage, but I Meal 5
always came Steak
in shape.” Greens
Before bed
10 egg whites
1 tomato
DY: Do you have a cheat day?

AD
DF: If I feel like I need to have
something sweet or some cheat
food, I’ll blend a chocolate protein
shake with some ice. In the off-sea-
son every day is a cheat day. I love
those McDonald’s $1 double cheese-
burgers. I usually eat five of them
and a shake. At contest time all bets
are off. For the Europa I did not
Comstock
cheat ever. That was one of the main

changes I made this time out.
contest I worked with Philip Goglia DY: Tell me about something

of Performance Fitness Concepts. you’ve done that you’re proud
It’s funny that you mentioned Flex of.
Wheeler because everyone always DF: I love to help prepare clients
talks about his condition at the 1993 for an event, a personal goal or a
Arnold Classic as being his best ever. contest and see them get in their
He worked with Phil Goglia for that best shape ever. They get compli-
contest, and that’s one of the rea- ments from their friends and family,
sons I decided to work with Phil for and their life changes. That makes
my Europa preparations. me proud.
DY: So what did Phil have you DY: What is your favorite sup-
eating? plement?
DF: You know, there’s only a DF: I don’t use a lot, but I do use
handful of foods that we can eat protein and L-glutamine.
as bodybuilders. It’s not neccesar-
ily what I ate but the amounts and DY: How do you overcome
combinations. training plateaus?
DY: Okay, so lay it out for me. DF: Well, the first thing I do is
DF: At what point in the 16 work (continued on page 134)

“I train each bodypart
once a week and have
found that it’s the best
way for me to train.”
(continued from page 131) through

them. Most people don’t realize
that you just have to keep plugging
along. I’ll make changes with a new
exercise or even train at a new gym
for a while.
DY: What are your goals in

terms of bodybuilding and fit-
ness?
DF: I always want to look like
this. I never want my bodyweight to
go under 230. As for competing, a
lot has to happen—I don’t think it’s
going to be in 2007, so the earliest is
2008, and I’ll be 44.
DY: What’s your training phi-

losophy?
DF: I believe in basic barbell and
dumbbell movements—I don’t use
many machines. I practice that, and
I teach it. Because of my age and my
injuries, I can’t train real heavy like
when I was younger, but I believe
in building my routine around the
basic movements.

DY: How do you switch
from normal training and
“I build dieting to contest mode?
my routine DF: First, I decide which com-
petitions to do. Then I have to
around
evaluate my condition. As you
the basic
get more and more experience,
movements.” you learn how long you need to
be in your best condition. So I
set my goals and hit the blocks
running, I’m now in contest
mode. Full speed ahead. Get
out of my way because I’ve got a
mission to accomplish.
DY: So if you’re 240, how

many weeks do you need to
prepare?
DF: Twelve to 16 weeks.
DY: What’s your current

training split?
DF: Monday: chest; Tuesday:
back and traps; Wednesday:
shoulders; Thursday: arms; and
Friday: legs, including calves.
DY Did you ever train your

bodyparts more often than
once a week?
DF: Yes, I’ve probably trained
with every split imaginable. I
trained bodyparts twice a week
using every possible combina-
tion. I settled on this system,
working bodyparts once a week,
several years ago and feel it’s the
best way for me to train.
DY: What’s your overall

philosophy of bodybuilding?
DF: When you look at the big
guys like Ronnie and Jay, they
aren’t lifting little weights; they’re
lifting big weights. People say,
“Well, they can lift big weights
because they’re big.” And I say,
no, they’re big because they lift
big weights.
I follow that same principle.
I mean they are both huge, and
Ronnie is probably the greatest
bodybuilder of all time. I like his
training philosophy. It’s basic,
hardcore exercises—nothing
fancy. That’s what I like to do.
Right now I’m recovering from
a torn biceps, so I have to use
some intelligence.
DY: What kind of sets and

reps do you use?

DF: Generally, I do four or five one-dumbbell overhead triceps I also used to train heavier and
sets on an exercise—or until I get extensions, and it felt good. So I just stayed in that eight-to-12-reps range
bored with it and move on to the stuck with it and did about 15 sets. for as heavy as I could go. Now that
next. I’ll do three to four exercises for Too many people get stuck in I’m over 40, that’s just too danger-
a bodypart. But that’s just a general a pattern: “First I have to bench, ous. So I stay in the 12-to-20-reps
guideline. I also believe there are then incline, then…whatever.” You range—but I still train as heavy as I
no rules. If an exercise feels good, have to be more flexible than that. A can. Muscle size is still determined
I might do 15 sets of it, and that’s muscle doesn’t know if it’s lifting 20 by how heavy a weight you lift. (See
my workout for the day. In fact, pounds or 40 pounds. It just knows his program below left. He does four
yesterday I was doing two-hand, force and resistance. or five sets per exercise, 12 to 20
reps per set.)
“Muscle DY: What about cardio? How

size is still much do you do?
determined DF: None in the off-season. For a
by how heavy show I do two hours a day—an hour
a weight you in the morning and an hour at night.
lift.”
DY: What range of motion do
you use on your exercises?
DF: Not always full range, mainly
because of injuries. It all depends on
what I’m training and the injuries
I’m working around. The most im-
portant thing as you get older is to
train for longevity.
DY: How fast or slow is your

training cadence?
DF: No explosive movements like
when I was younger. Now I go nice
and slow down and nice and slow
up. Maybe three seconds each way.
DY: What about your rest peri-

ods? How long between sets?
DF: It’s pretty quick, just long
enough for my training partner to
get his set in.
DY: What’s the toughest thing

Dave Fisher’s Routine about bodybuilding?
Monday: Chest Thursday: Triceps and DF: Going to bed hungry.
Dumbbell bench presses biceps
Dumbbell incline presses Overhead extensions DY: What is the best thing
Pec deck flyes Lying extensions about being a bodybuilder?
Decline presses Pushdowns DF: Well, I definitely love the
EZ-curl-bar curls recognition and knowing that I put
Tuesday: Back and traps it all on the table. I love overcoming
Standing alternate curls
Pulldowns the challenges. It not only makes
Dumbbell preacher curls
One-arm dumbbell rows me stronger physically, it makes me
Deadlifts (sets of 20 reps) Friday: Legs and calves stronger mentally and emotionally.
Behind-the-neck pulldowns Leg presses Bodybuilding is an opportunity to
Dumbbell shrugs Hack squats set yourself aside from the pack. I
Barbell shrugs Reverse hack squats like that.
Leg extensions
Wednesday: Shoulders
Lying leg curls Editor’s note: To contact Dave
Seated presses
Seated leg curls Fisher for help preparing for a com-
or Smith-machine presses
Seated calf raises petition or event, guest posings or
Lateral raises
Standing calf raises seminars, write to him at BodyBy
Front raises
Leg press calf raises DaveFisher@yahoo.com. IM
Rear-delt raises

One Serving Has the Antioxidant Potency of Five
Photography by Michael Neveux and M.J. Adelman
Blueberries as big as the end of your thumb

Real sky-blue, and heavy, and ready to drum
In the cavernous pail of the first one to come!
And all ripe together, not some of them green
And some of them ripe! You ought to have seen!
—Robert Frost, 1915
You can only imagine the pres-
sure on Jamie Gold of Santa Monica,
California. Here he was, a relatively
unknown participant in the World
Series of Poker in Las Vegas. He’d
made it to the final table and was
closing in on a $12 million payday.
Under the stress of hours of intense
concentration, Gold munched on
something he later credited with
helping him maintain his energy as
he went on to win the $12 million:
blueberries.
Bodybuilders and anyone else
interested in health and disease
prevention can take a tip from
Gold’s poker-tournament diet plan.
It may not help you win $12 million,
but eating blueberries will provide
a wealth of health benefits: potent
antioxidant activity that protects
against cardiovascular disease and
cancer, preservation of brain func-
tion with age, prevention of urinary
Model: Steve Namat

Servings of Fruits and Vegetables
tract infections, possible prevention Small wonder that when food

of diabetes and more. scientists from the United States.
Bodybuilders especially should Department of Agriculture Human
find eating blueberries useful. Nutrition Center ranked 40 fruits
They contain a moderate amount and vegetables, blueberries topped
of carbs balanced by a respectable the list. Blackberries, garlic, cran-
fiber content that slows carb release berries, kale, strawberries and spin-
and prevents a fat-producing insu- ach came next. The total antioxidant
lin spike. Many bodybuilders don’t value of blueberries is twice that
eat the minimum five servings a of spinach and three times that of
day of fruits and vegetables linked oranges.
to disease prevention; blueberries The medicinal value of blue-
are a source of concentrated pro- berries was recognized by early
American settlers. They learned the
value of the fruit from Native Ameri-
cans, who used blueberries to treat
coughs and as a relaxant during
childbirth. The settlers added blue-
berries to soups, stews and other
foods.
Blueberries are available fresh,
frozen, pureed, concentrated and
dried. They’re also low in calories,
fat and sodium and are a good fiber
source. While fresh blueberries are
higher in vitamins A and C than
frozen or canned, one study found
that the frozen version was highest
in antioxidants.1 Frozen blueberries
tective nutrients and won’t make are also considerably less expensive
you gain fat. A hundred grams, or
about 3.5 ounces, of blueberries
deliver the antioxidant power of five
servings of fruits and vegetables.

supplement. Nineteen of the 25 an-
thocyanins present in the blueber-
ries showed up in the men’s blood
serum.2
Can Blueberries Slow

the Aging Process?
While the aging process can-
not be halted, there are a number
of ways to increase the chances of
healthier aging. Exercise and nutri-
tion are central to quality of life with

the passing years. One theory is
that aging is the result of oxidative
damage to cells. The body responds
Model: Jose Raymond
by activating its built-in antioxi-

dant systems, such as superoxide
dismutase, catalase enzymes and
glutathione. But with aging, those
natural defenses gradually decline.
than fresh ones. absorbed. Test tube studies show The good news is that antioxidant
Key to blueberries’ antioxidant potent antioxidant effects; studies nutrients can counteract the de-
content are brightly colored pig- that use human subjects often find cline.
ments called anthocyanins, which relatively little effect because many Because the major causes of
provide the intense blue, red and natural antioxidants are hard for the death, cardiovascular disease and
orange colors of many fruits, as body to absorb. cancer, are related to out-of-control
well as phenolic acids and flavo- A high absorption rate is what oxidation, you can see why the gov-
noids. Scientists are arguing about makes blueberries special. One ernment and numerous scientists
how many fruit antioxidants are study, for example, featured five strongly (continued on page 144)
middle-aged men who ate a high-fat
meal that also included a blueberry

Blueberries’ high antioxidant content will
help muscles recover faster and maintain
Model: Dan Decker

tendon and ligament strength.
take of antioxidant-rich foods, blue- brain.5 declining production of dopamine
berries in particular. Researchers Another study exposed rats to and experience loss of balance and
gave 19-month-old rats (equivalent radiation, which leads to brain slower gait. Blueberries are espe-
to 65-year-old humans) extracts of degeneration. Blueberry and straw- cially useful in protecting dopamine
blueberry, strawberry and spinach berry extracts shielded their brains production in the brain.
for eight weeks. Blueberries proved from the effects of radiation. The Another way that the brain pro-
most potent in reversing declines in strawberry extracts seemed to work tects itself is by producing heat
neuronal and cognitive functions. especially well in the hippocampus, shock proteins. Those special pro-
Only the rats that got the blueberry while the blueberry improved func- teins emerge under stress and help
extract showed improved balance tion in the striatal area. The authors prevent the destruction of cells,
and coordination.3 suggested that this information including neurons. With aging the
Providing blueberries to lab rats could be of value to astronauts who brain is less efficient at producing
bred to produce Alzheimer’s disease are exposed to high radiation lev- heat shock proteins. Rats provided
helped the rats retain memory func- els for longer periods on extended with blueberry extracts, however,
tions. The experimenters found that space missions.6 showed a heat shock response
blueberries helped increase neuron- One way that blueberries may equivalent to that of young ani-
signaling mechanisms.4 improve balance and coordination mals.7
Insulinlike growth factor 1 is most in aged animals is by protecting and The blood-brain barrier is the
associated with muscle growth. increasing the output of brain cells brain’s defense system—blood
As the primary anabolic agent of that produce the neurotransmitter vessels that selectively allow only
growth hormone, IGF-1 offers po- dopamine. Loss of those cells occurs certain substances access into the
tent protective effects against aging. in Parkinson’s disease and leads to interior of the brain. Without it
It helps maintain neurons in the the shaking and loss of coordina- many ordinary foods could prove
hippocampus, the site of learning tion characteristic of the disease. fatal. On the other hand, the barrier
and memory and the part of the Many older people, however, show also blocks many useful substances.
brain most damaged by Alzheimer’s A study that sought to determine
disease. One study found that eating
blueberries helps IGF-1 protect the

ing the activity of enzymes protection from cardiovascular
released by cancer cells disease. A rat study found that blue-
that help spread cancer berries help maintain the structural
by degrading tissue that capacity of the aorta, the large ar-
would otherwise contain tery leading out of the heart. Blue-
the cancer cells.13 Other berry antioxidants also prevent high
research shows that a blood pressure by protecting nitric
chemical found in blueber- oxide production in arterial walls.
ries called pterostilbene Cardiovascular complications are
inhibits cytochrome P-450, a major cause of death in diabetics.
which converts chemicals One study found that blueberries
into carcinogens in the have an insulinlike effect on boost-
body. ing glucose uptake into cells.14
The antioxidant effects of blue-
berries may also help speed re-
covery from intense exercise and
prevent such effects as exercise-in-
the ability of blueberry extracts to duced muscle soreness. One study
enter the brain found that in rats fed found that men who ate blueber-
the extract for 10 weeks, blueberry ries were protected from oxidative
extract concentrated in various effects while training under hot
parts of the brain, particularly those conditions.15 Blueberries proved
involved in learning and memory. superior to vitamin C in that regard.
The rats showed improved thinking Another study, however, failed to
ability after feeding on blueberry find any significant antioxidant ef-
extracts for 10 weeks.8 fect from blueberry intake prior to a
When the brain is deprived of 2 1/2-hour run.16
blood, which happens in some types Blueberries can be easily added to
of strokes, brain damage ensues. any type of protein drink, assuming
One study, however, found that rats you have a blender. They add anti-
with diets containing blueberry, oxidant value and fiber and exert an
spinach and spirulina extracts suf- alkalinizing effect, which, studies
fered less neuron loss when sub- show, prevents muscle catabolism.
jected to ischemia, or lack of blood Any way you look at it, blueberries
flow. This has implications for brain and other berries are a definite asset
protection during strokes.9 to any bodybuilding nutrition pro-
gram. They may even help you play
Blueberries and poker all night long.
Blueberries Against Cardiovascular
Cancer Protection References
A 2001 study found that blueberry 1 Wehrmeister, A., et al. (2005).
and strawberry extracts slowed the Pterostilbene, besides helping Antioxidant content of fresh, frozen,
growth of cervical and breast cancer to prevent cancer, also appears to canned and dehydrated blueberries.
cells.10 Another study found a 50 increase the number of low-den- J Am Diet Assoc. 105(supp 2):A-38.
percent reduced rate of replication sity-lipoprotein cell receptors, 2 Kay, C.D., et al. (2002). The ef-
of colon cancer cells.11 A follow-up which would have the effect of fect of wild blueberry (Vaccinium
study confirmed the effect of berry lowering blood lipids and prevent- augustifolium) consumption on
extracts on preventing colon cancer ing cardiovascular disease. Another postprandial serum antioxidant
and also found protection against study found that eating blueberries status in human subjects. Br J Nutr.
breast, oral and prostate cancers.12 improved the plasticity of vascular 88:389-97.
Cancer cells kill themselves when smooth muscle, which also offers
exposed to these extracts.
One way that blueberry and other
fruits prevent cancer is by inhibit-

8:111-120.
9 Wang, Y., et al. (2005). Dietary
supplementation with blueberries,

spinach or spirulina reduces is-
chemic brain damage. Exp Neurol.
193:75-84.
10 Wedge, D.E., et al. (2001). Anti-
carcinogenic activity of strawberry,

blueberry and raspberry extracts to
breast and cervical cancer lines. J
Med Food. 4:49-51.
11 Yi, W., et al. (2005). Phenolic
compounds from blueberries can

inhibit colon cancer cell prolifera-
tion and induce apoptosis. J Agric
Food Chem. 53:7320-9.
12 Seeram, N., et al. (2006). Black-
berry, black raspberry, blueberry,

Add blueberries to cranberry, red raspberry, and
strawberry extracts inhibit growth
your postworkout and stimulate apoptosis of human
cancer cells in vitro. J Agric Food
protein drink for Chem. 54(25):9329-9339.
13 Matchett, M.D., et al. (2005).
reloading muscle Inhibition of matrix metalloprotei-

nase activity in DU145 human pro-
glycogen—and state cancer cells by flavonoids from
Models: Nielson and Nielson

lowbush bluberry: Possible roles
a burst of health for protein kinase C and mitogen-
activated protein kinase-mediated
benefits. events. Nutr Biochem. 17(2):117-
125.
14 Martineau, L.C., et al. (2006).
3 Joseph, J.A., et al. (1999). Rever- 6 Shukitt-Hale, B., et al. (2006). Anti-diabetic properties of the Ca-
sals of age-related declines in neu- Beneficial effects of fruit extracts on nadian lowbush blueberry. Phyto-
ronal signal transduction, cognitive, neuronal function and behavior in a medicine. 13:612-623.
and motor behavioral deficits with rodent model of accelerated aging. 15 McAnulty, S.R., et al. (2004).
blueberry, spinach or strawberry Neurobiol of Aging. In press. Consumption of blueberry polyphe-

dietary supplementation. J Neurosci. 7 Shukitt-Hale, B., et al. (2005). nols reduces exercise-induced oxi-
19:8114-21. Dietary supplementation with fruit dative stress compared to vitamin C.
4 Joseph, J.A., et al. (2003). Blue- polyphenolics ameliorates age-re- Nut Res. 24:209-21.
berry supplementation enhances lated deficits in behavior and neu- 16 Shooter, L., et al. (2004). Effect
signaling and prevents behavioral ronal markers of inflammation and of blueberry ingestion on oxidative
deficits in an Alzheimer’s disease oxidative stress. Age. 27:49-57. stress and plasma antioxidant po-
model. Nutr Neurosci. 6:153-62. 8 Andres-Lacueva, C., et al. (2005). tential following a 2.5 hour run. Med
5 Casdadesus, G., et al. (2004). Anthocyanins in aged blueberry-fed Sci Sports Exerc. 26(supp):S258. IM
Modulation of hippocampal plas- rats are found centrally and may
ticity and cognitive behavior by enhance memory. Nutr Neurosci.
short-term blueberry supplemen-
tation in aged rats. Nutr Neurosci.
7:309-16.

Drug-Free Pro Dave Goodin
Trains the Show Muscles
by Cory Crow • Photography by Michael Neveux
Empathize with the natural bodybuilder course, and the name of the game is still
for a moment. You’re working out day building muscle, but conditioning is God
in and day out to gain size and present in the land of the “natty.”
a complete physique, and all anyone Enough, already! Enough of hearing
wants to talk about is whether you about nutritional protocols, carb
can attain striated glutes at your next cycling and sodium loading. Enough of
contest. Bodybuilding message boards wondering whether striated glutes are
are stuffed to the gills with nutritional possible for a natural bodybuilder (they
questions, specifically, how-to queries are) or if you can really know when you
from lifters who are searching for that are 1 to 2 percent tighter. Let’s talk to a
pot of shredded gold at the end of the natural bodybuilder about how muscle
rainbow. And when you do finally hit is built and see what we can learn
the conditioning bull’s-eye, it all comes from someone who’s like the majority
crashing down in a sea of accusation of us—not using chemical assistance to
and speculation that natural and you are add an inch here or there or find the
no longer on friendly terms. key to building a better physique. Here’s
What people don’t see—or ask what natural bodybuilding pro Dave
about—is how you built that muscle in Goodin, age 48, has to say about how
the first place. This is bodybuilding, of he approaches training arms and delts.

Seated dumbbell
presses is th e
starting point
for Dave’s delt
attack. He does
three all-out sets,
usually for eight
to 10 reps. He
may finish with a
lighter back-off set
for max reps.
SEATED DUMBBELL PRESSES

The Texas Shredder Texas Shredder Q&A
“Keep Austin weird” is the battle cry of the After the training talk, I sat down with Dave for
old, pre-Dell Austin set, the type of folks who a few more questions.
spawned Willie Nelson and the SXSW music
festival. “Keep bodybuilding weird” should be CC: As a competitor what are you goals for
the battle cry of all bodybuilders. It certainly 2007?
applies to Dave Goodin. A longtime Austin DG: I would like to win my class at the NPC
resident, Goodin took up bodybuilding 25 Team Universe and compete for the USA at the
years ago “just to stay in shape.” It was right IFBB World Championships. There are a lot of big
after his college years at the University of “ifs,” but people have told me that I would do re-
Texas, and it was the beginning of a lifelong ally well at the Masters Olympia. Who knows?
pursuit of the perfect physique.
Today, Dave is known throughout body- CC: What would you say is the biggest chal-
building circles as the “Texas Shredder” in lenge you face precontest as a natural body-
recognition of his consistently tight contest builder?
condition. Dave knows the importance of DG: Walking the fine line with diet and cardio,
keeping up appearances. “Since 1986 [when I getting bodyfat down to ridiculously low levels
tried to come in heavier] I’ve never competed without losing muscle. I’m really not that big, so I
in a show where I wasn’t ripped. That’s part can’t afford to lose any.
of the Texas Shredder mystique. Seriously,
people who have followed my career have CC: Rank the following in order of impor-
asked how I can be so consistent—even after tance for natural bodybuilding: size, symme-
so many years of coming in totally ripped. try, conditioning.
There are, however, a handful of shows where DG: I don’t think you can put any one ahead
I was not happy with my conditioning. People of another. It’s the total package that you have
still were amazed at how ripped I was—but I to bring to the stage. A lot of guys make the mis-
could tell.” take of thinking that they have to weigh a certain
Dave’s attention to detail has certainly paid amount, so they never get ripped. I know that I
off. Currently, he’s certified as a professional look bigger when I’m completely ripped—maybe
in three bodybuilding federations, the IFPA, not in my clothes, but onstage, where it counts.
the NGA and the WNBF; however, because of I’ve never been the biggest guy in any of my com-
the coverage he’s gotten in IRON MAN over petitions. But I look big onstage, and my sym-
the past year or so, Dave received a three-year metry helps me beat bigger guys who have major
suspension from the WNBF and has all but weaknesses or who just don’t have the right shape.
left that organization. I think symmetry becomes more important
With all of the demands that are placed on at the higher levels of the sport. When I compete
a pro bodybuilder, you might think that Dave on the drug-free pro level or on the NPC national
wouldn’t have time for much else, but you’d level, everybody is big and everybody is well con-
be wrong. In addition to bodybuilding, he ditioned. At that point your genetic shape and
also has a thriving personal-training business your attention to keeping everything in balance
in Austin, is part of a rock ’n’ roll band and becomes much more important.
has won multiple powerlifting champion-
ships. He also promotes the OCB Texas Shred- CC: Having the nickname “Texas Shredder”
der Classic, which was scheduled to be held implies good conditioning. What are your top
in Austin on May 5. Proceeds from the event three keys to getting shredded?
are donated to the Taylor Hooton Foundation, DG: Keeping your bodyfat relatively low in the
which provides information for parents about off-season. Not being afraid to drop the weight
keeping kids from using steroids. necessary to be completely shredded. Taking skin-
Struggle is common in natural bodybuild- fold measurements weekly during the precontest
ing. On the business front, Dave struggles to period—the mirror can lie to you; the calipers
get sponsors for his show, and on the training don’t.
front he struggles to add and keep muscle
when he’s dieting. CC: What’s the most common misconcep-
So empathize with natural bodybuilders, tion that the public has about you as a body-
for they often toil without accolades or the builder?
sponsorship and publicity that their non- DG: I guess the biggest thing is that I’m not
tested brethren enjoy. Empathize, but also freakishly huge, and I don’t gain much weight in
learn from them, because from such toil and the off-season. Add the fact that I’m older, with
struggle are forged routines that are sure to gray hair, and people think that I don’t compete
help you pack muscle onto your frame that anymore.
you never thought possible. —C.C.
(continued on page 164)

Old-School Training
The first time you speak with
Dave Goodin, you are slightly
surprised at how soft-spoken he
is. Here’s a man whose nickname
implies a personality as big as the
state itself, yet Dave’s outlook is
very much relaxed, old-school
Austin rather than the Starbucks-
fueled frenzy that is the high-tech
new Austin. That duality explains
why a natural pro bodybuilder
still has the drive after so many
years to continue setting new
goals for his physique. For 2007
Dave hopes to bring the Texas
Shredder to the NPC Team Uni-
verse and compete for the USA in
the IFBB World Amateur Cham-
pionships. To do that, he knows
he’s got to pack on some mass in
certain places.
“I would like to improve my
biceps and my thighs. I’ve had bi-
ceps and brachialis tendon prob-
lems and knee problems the past
couple years, and those body-
parts have suffered. Since I’ve
been using Omega Stak, my joints
are feeling much better, and I
think I can improve in those
areas.”
Building mass takes a plan,
however, and Dave’s involves a
series of basic lifts coupled with
PUSHDOWNS

LATERAL RAISES
some isolation movements designed

to shock the maximum growth re- Texas Shredder Nutrition
sponse from his body. To illustrate Dave’s precontest diet is approximately 42 percent protein, 42 per-
that plan, I’ve highlighted three cent carbs and 16 percent fat.
of Dave’s bodypart workouts. The He says, “I get most of my protein from egg whites, grilled chicken,
first section looks at his approach protein powder [Muscle-Link’s Pro-Fusion] and protein bars [Labrada
to building his deltoids, the second Lean Body]. Most of my carbs come from fresh fruits and the Gatorade
focuses on triceps, and the third hits that I mix with Pro-Fusion for my workouts.”
a muscle group that he wants to add
some size to this year, his biceps. Supplements
• Pharmanex Life Pak Nano multivitamin
Delt Training • Muscle-Link’s Omega Stak for essential fatty acids
Seated Overhead • Muscle-Link’s ZMA-T (zinc and magnesium) before bed
Dumbbell Presses
This exercise is the starting point • Muscle-Link’s GH Stak (growth hormone booster) first thing in the
for Dave when he attacks his delts. morning, along with Red Dragon (beta-alanine)
“I do about four to five warmup •Muscle-Link’s Cort-Bloc after the workout

SEATED DUMBBELL CURLS

Texas Shredder
Workout Split
Monday: Legs
Tuesday: Chest
Wednesday: Calves and Abs
Thursday: Back
Friday: Shoulders and Arms
sets, starting at 20 or 30 pounds and

moving up 10 to 15 pounds each set.
I have tears in the posterior labrum
in both shoulders, so it takes a while
to get them feeling good. When I
get to my work weight—anywhere
from 75- to 90-pound dumbbells,
depending on how my shoulders are
feeling—I do three all-out sets, usu-
ally eight to 10 reps. Often I’ll finish
with a lighter set with 60s or 65s for
maximum reps.”
One word of advice that Dave
offers to beginning lifters about this
exercise: “I would say many people
don’t go low enough. Their elbows
never even get down to shoulder
level. They can push a lot more
weight, but the shoulders are miss-
ing out on the stretch position.”
Dave always makes sure that he
uses good form on this lift, along
with a moderate rep speed. With his
history of shoulder injuries, form
and warmups are key to avoiding
more problems.
Lateral Raises
Dave’s next lift is the lateral raise.
He uses fairly high volume on this
exercise, aiming for four to five sets
of 10 to 12 reps. On days when he
is really trying to burn his delts, he
finishes these with a drop set down
the rack.
In discussing laterals, Dave is
quick to point out the importance
of using a controlled rep speed and
avoiding the tendency to rely on
momentum to lift the dumbbells.
Make sure that the medial head is
doing the bulk of the work and re-
ally work to forge the mind/muscle
connection between this lift and
that portion of the delt, he says.
Rear-Delt Flyes
Much has been written regard-
ing the benefits of machines vs. free
weights. When it comes to rear-delt EZ-CURL-BAR CURLS
work, Dave believes the rear-delt-
flye machine is definitely the only

Dave prefers using the EZ-curl
bar over a straight barbell on barbell
curls because of the way it elimi-
nates stress that would otherwise be
placed on his joints, particularly the
elbows. Just as with the other mus-
cle groups, he performs warmup
sets on the first exercise until he
feels his biceps are ready.
Doing high reps with moderate
weights and selected sets driven to
failure brings to mind classic body-
builders like Arnold Schwarzeneg-
ger, Sergio Oliva and Larry Scott.
With today’s emphasis on avoid-
ing overtraining, you might think
that Dave would consider mak-
ing some changes to his routine.
Not a chance. He only trains each
bodypart once per week, giving him
plenty of time for a full recovery. In
his current workout split (see the
sidebar on page 167) he works his
shoulders and arms together on
Fridays.
Dave’s diet is strict, as is his work-
out, but not to the point of interfer-
ing with the rest of his life. “There
have been people who have seen
my photos and thought I would be
arrogant or unapproachable. After
way to go. To use bent-over lateral His target workload remains rela- they met me, they said, ‘He acts like
raises, the standard free-weight ex- tively high at four to five sets of 12 a regular guy.’ I take that as a com-
ercise, would put too much stress on to 15 reps. He likes to use the rope pliment. I like to be nice to every-
his shoulder girdle and could lead to attachment on the cable for this one and help people. I feel like I am
serious shoulder injuries. Dave uses because he believes it allows him the just a regular guy. I just happen to
this exercise as a finisher to provide fullest range of motion. be good at bodybuilding. That cer-
a balanced workload to all three delt tainly doesn’t make me superior to
heads. Again, his target is four to Bodyweight Dips anybody!”
five sets of 10 to 12 reps done with a This exercise is an optional triceps Empathize once again with natu-
moderate weight. finisher for Dave, depending on ral bodybuilders, for they have cho-
how his shoulders are feeling at the sen a hard road to muscle growth,
time. When he does include dips, he one that is neither as financially
Triceps Training shoots for three to four all-out sets, rewarding nor as trumpeted in the
Seated Dumbbell frequently dipping to failure on the muscle media as other athletes in
Extensions last set. the industry. The average body-
Dave begins his triceps workout building fan may not even be able
with several warmup sets to fully to name the top-five natural body-
prepare the muscles and tendons. Biceps Training builders in the world. But the pride
He’s struggled with tendinitis in his The name of Dave’s biceps work- that this drug-free bodybuilder feels
triceps in the past, so he warms up out is curls, curls, curls. All of the after 25 years, the pride that goes
until he truly feels ready. Once he’s following exercises are performed with the name “Texas Shredder”
warmed up sufficiently, he per- with the strictest of form and at a and the drive to compete again for
forms three all-out sets of 12 to 15 moderate rep speed to ensure that the right to represent his country
reps, keeping with a slightly lighter the target muscle is doing the work in the World Championships? That
weight than he would normally lift and not momentum. Here’s his pro- makes it all seem worthwhile.
to ease the strain on his tendons. gram:
Editor’s note: To contact Dave
Pressdowns Seated dumbbell curls 4-5 x 8-12 Goodin for personal training, spon-
For these Dave focuses on getting EZ-curl-bar curls 4 x 8-12 sorships or appearances, go to his
the most out of both the positive Hammer curls 4 x 12-15 Web site, www.DaveGoodin.com.
and negative portions of each rep. IM

Physique Metamorphosis
by Mike Mentzer
n the spirit Q: Weight training can effect In fact, I myself used volume
changes in body composition, training more than 20 years ago. I
of revisiting but which method produces the really wanted to be a bodybuild-
best results, volume or HIT? ing champion and was willing to
high-intensity- do anything to achieve that goal.
training theory A: For the past 12 years I’ve been At one point I was training three
a personal trainer and have super- hours a day six days a week, just as
and practice— vised the workouts of close to 2,000 the Weider system advocated. After
people. Practically every one of months and months of zero results,
see “HIT Redux” on those clients sought me out because I thought about training four hours
he or she was on the verge of giving a day—after all, more is better—but
page 88—a look back up training entirely. The volume, I couldn’t summon the requisite
at the last column more-is-better approach didn’t work motivation and energy to engage in
for them. That’s 2,000 people! Since that much demanding bodybuilding
Mike Mentzer wrote the science of exercise, like the exercise. I was severely, chronically
science of medicine, is based on an fatigued, not to mention extremely
for IRON MAN understanding of the principles of frustrated. I reasoned that if more
is appropriate. It human physiology—i.e., principles is better and I needed to train four
that apply to all members of the or more hours a day, it just wasn’t
appeared in the August species—there’s no reason to be- worth it.
lieve that those 2,000 people aren’t At the point where I was about
’01 issue. Mentzer died representative of the species. (The to forsake my dream of being a
exceptions would be those who take champion bodybuilder, I met Arthur
on June 10 of that year, steroids, which are recovery-ability- Jones, who explained how ludi-
just a few weeks after enhancing agents that allow users to crous it was to train for hours every
get away with what otherwise would day. He also taught me the theory
submitting this Q&A. constitute overtraining.) of high-intensity training, which I

could be gained on a high-inten-
sity program in one month.
Casey trained only three times a

week, with each workout lasting
no more—and sometimes less—
than one-half hour. Since the
duration of the experiment was
one month, this meant that Casey
trained 12 times for a total of less
than six hours. The result was
that Casey gained from a starting
bodyweight of 166 pounds to his
previous highest bodyweight, in
top muscular condition, of 212
pounds. The exercise physiologist
who conducted the experiment,
Dr. Eliot Plese, discovered (using a
sophisticated radioisotope assay
test) that Casey lost 17 pounds
of fat that same month. Casey’s
actual lean body mass gain, there-
fore, was not merely the 46 pounds
as evidenced on the scale but a
whopping 63 pounds—and all
from but a mere six hours of total
training time!
Now contrast Casey’s achievement

with what Arnold Schwarzeneg-
ger did to prepare for the 1975 Mr.
Balik \ Model: Mike Mentzer
Olympia contest. Arnold had gone

to considerable lengths advertis-
ing the fact that, starting in July
of that year, he trained twice a day
for two hours each session, or four
hours a day, six days a week right
up until contest time in November.
As a result of training that totaled
embraced immediately; and in one
year I succeeded in transforming
my physique from that of a medio-
cre bodybuilder to Mr. America. If it
hadn’t been for the brief and infre-
quent workouts required by high-
intensity training—and my success
with it—I would have undoubtedly
ceased my efforts entirely. Here’s
an excerpt from Chapter 1 of Heavy
Duty 1 that may help clarify my
point.
Perhaps the best way to compare

the efficacy of the two training ap-
proaches is to compare the results
obtained by a genetically superior
practitioner from each. On May
Neveux \ Model: Berry Kabov
1, 1973, Casey Viator entered into

a controlled experiment—con-
ducted by the exercise physiology
department at Fort Collins in
Colorado for the express purpose
of discovering how much muscle

288 hours—that’s no misprint, 288
hours!—Arnold put on a mere 25
pounds of muscle, going from his
starting weight of 200 pounds to
225 pounds. It’s interesting to note
that Arnold, in gaining back only
25 pounds of muscle, failed in
that four-month period to reach
his previous best muscular body-
weight of 237 pounds.
Not only are Casey and Arnold

genetically gifted, both were also
regaining muscle mass, which
occurs more readily than gaining
it in the first place. And since both
were taking steroids during these
Neveux \ Model: Robert Hatch

periods of training, one is left to
conclude that the factor account-
ing for Casey’s vastly superior
achievement was that he used
high-intensity training.
[Editor’s note: Casey denies

using steroids during the Colorado
Experiment. His before and after
photos appear on page 188. Also, in Q: Do you believe that indi- introducing that very concept to
fairness it must be stated that Ar- vidual exercise stress tolerance the bodybuilding world, a concept
nold was training for a contest and varies a lot among individuals? still ignored by most—if not all—of
dieting, while Casey was essentially the exercise science community.
force-feeding himself.] A: Not only do I believe it, but Review my articles over the years,
I’m also the person responsible for and you’ll see numerous references
to the issue of individual exercise
stress tolerance. Do the same with
articles by exercise scientists, and
I doubt you’ll find one reference to
this crucial issue.
Individual exercise stress toler-
ance is a genetically mediated trait;
and, yes, like all genetic traits it
is expressed across a broad con-
tinuum. The most readily observed
genetic trait is height, where at one
extreme you have midgets and at
the other you have the giants of the
NBA. In the area of intelligence,
there are morons at one end of
the continuum and geniuses at
the other. With individual high-
intensity sunlight stress tolerance,
there are light-skinned people who
tolerate almost no sunlight stress,
and there are dark-skinned types
who tolerate more. The same thing
obviously applies to individual
exercise stress tolerance; you have
those who can tolerate very little
high-intensity, anaerobic, weight-
training exercise stress and those
who can tolerate more.
Neveux
Considering that the above is

an obvious, irrefutable fact, I find
it curious that the advocates of

volume training—including, and
especially, exercise scientists—ad-
vise everyone to train with the same
number of sets six days a week.
Why six days a week? Because it is
religious tradition to work six days
and take the seventh day off. Very
scientific.
Q: As a coach I’ve learned that
Neveux \ Model: Shawn Ray

athletic performance depends
on a number of kinetic and
kinematic factors. Can you tell
me what are the physiological
mechanisms of each method
that promote the following?
1) Muscular hypertrophy.
2) Strength.
3) Speed and power. imposition of an anaerobic-training that more is better or even that less
4) Peak rate of force produc- stress. is better but, rather, that precise is
tion. What is an anaerobic-training best.
stress? Here’s a concrete example: It goes back to my contention
A: That’s a hell of an odd ques- a set of squats to failure. On the that exercise science should be
tion. Success in athletics depends first rep of the set your breathing is properly viewed as a branch of
predominantly on skill and ability. not labored, your heart rate hasn’t medical science. In medicine there’s
Weight training—in some cases— increased and you feel normal. By a concept known as the narrow
enhances performance. In many the last rep to failure your heart is therapeutic window. Give the pa-
cases, however, it actually hinders pounding like a trip hammer, your tient just the right dose and dosing
athletic performance—yes, hinders. breathing is one continuous gasp frequency of a medicine, and there
Since many coaches already over- for air and you feel quite distressed, will be a positive effect. Any more
train their athletes with daily, even even lightheaded and nauseous. than that and there will be a nega-
twice daily, practice sessions, calis- In other words, you experience tive effect. The same thing goes for
thenics and running, the addition of acute anaerobic stress, or distress. exercise. In exercise science, rather
volume, weight-resistance exercise That’s the mechanism responsible than giving the individual a chemi-
every day leads to gross overtrain- for inducing strength and growth cal compound to induce a desired
ing. That’s evidenced by the enor- stimulation. Having triggered it on physical change, we’re imposing a
mously high incidence of overuse that one set, you don’t have to do specific training stress, or stimu-
problems among athletes, includ- another. The mechanism is already lus, to induce a positive physical
ing chronic colds and flus (due to in motion. change. If the dose, or volume, and
the resultant weakened immune To those who say more sets are frequency aren’t just right—that is,
systems) and an alarming number needed, it’s incumbent on them to if you exceed the therapeutic win-
of torn muscles and connective tell us precisely how many more dow—there will be a negative effect;
tissues, which are of great concern sets. The actual issue here is not namely, overuse atrophy.
to coaches and team owners. Bear
in mind that all exercise makes
inroads into the body’s limited re- Strength is the key
covery ability. Apparently, only the factor that enhances
high-intensity coaches understand athletic performance.
that. They recognize that individuals
involved in daily or twice-daily ath-
letic training sessions must be very,
very cautious about the amount of
weight-training stress they impose
upon their athletes, lest they incur
the problems mentioned above.
Neveux \ Model: Daniele Seccarecci
Strength is the key factor that

enhances athletic performance,
with the other factors listed in your
question being related to it. No one
understands everything about the
physiological mechanisms involved
in strength increases, although most
understand that it’s related to the

Given conventional weight-training
equipment, there are only two ac-
curate measures of intensity: zero
percent, when you’re at complete
rest, and 100 percent, when you’re
exerting maximally. Only by training
to a point of failure can you be ab-
solutely sure that you’ve passed the
break-over point. That’s the point
in the set at which you stop—and
start—stimulating growth. If you
don’t train to failure, where do you
cease the effort? Let’s assume you
The Colorado Ex- can curl 100 pounds for a maximum
periment: Casey of 10 reps to failure. To those who
Viator gained more say failure isn’t necessary, the ques-
than 60 pounds tion becomes, Where do you stop
of muscle in four the set? On the first rep? The fourth?
weeks using high- The seventh? Advocating anything
intensity training. less than failure is undeniably arbi-
trary and is, therefore, unscientific.
It’s irresponsible for exercise time?

scientists to advocate that everyone Carry each working
perform up to 60 sets a day. That’s A: Except in set to a point of fail-
precisely what Professor Vladimir certain cases ure—except in certain
M. Zatsiorski of Pennsylvania State where exer- cases where exercise
University suggests in his book Sci- cise is used is used for rehab.
ence and Practice of Strength Train- for rehabilita-
ing. If you don’t believe me, look it tion purposes,
up. yes. Everyone
And where did Professor Zatsior- should carry
ski gain such so-called knowledge? each working
As he states in his book, “From set to a point of
Neveux \ Model: Allen Sarkiszadeh

observations of competitive body- failure, where
builders.” Of course, he means you cannot
drugged-up, steroid-using body- complete an-
builders. other full-range
rep despite your
Q: Should all sets be per- greatest effort.
formed with the same degree That’s known
of intensity by everyone all the as training with
100 percent in- Editor’s note: For a complete

tensity of effort. presentation of Mike Mentzer’s
Some have Heavy Duty training system,
intelligently consult his books Heavy Duty II,
suggested that High Intensity Training the Mike
maybe 100 per- Mentzer Way and the newest book,
cent intensity of The Wisdom of Mike Mentzer, all of
effort is not re- which are available from Mentzer’s
quired to stimu- official Web site, www.MikeMentzer
late an increase .com.
in strength and Next month John Little will be
size; maybe only back at the helm of this column. He
Neveux \ Model: John Hansen
67 percent or is available for phone consultation

82 percent or on Mike Mentzer’s Heavy Duty
95 percent is all training system. For rates and
that’s needed. information, contact Joanne
The problem is Sharkey at (310) 316-4519 or at
with measur- www.MikeMentzer.com, or see the
ing intensity. ad on the opposite page. IM

With the KISS Routines
by Layne Norton - Photography by Michael Neveux
’ve heard so many theories

on training abdominals that if
I gained an ounce of muscle
for every time someone talked
about a crackpot method of
working abs, I would be accepting
the Sandow instead of Jay Cutler.
Let’s clear up a few popular myths
about abs.
The Ab Bench has a rounded back pad that
enables you to train the abs from full stretch to
complete contraction on every rep.
Model: Daniel Decker
AB BENCH CRUNCHES
Ab Myths Myth: You need to use superhigh who believe that also don’t train
reps to increase definition in your biceps or triceps because they are
Myth: You can work abs every midsection. supporting muscles during back,
day because they recover faster Fact: Yeah, right. You can do a chest and shoulder work. I think
than other muscles. thousand crunches per night, but if not.
Fact: Ha ha, I’m getting a great your diet isn’t correct, you’ll never
ab workout from all the laughing see abs. Myth: You shouldn’t train abs
I’m doing at that one. Muscle tis- with weight because it will make
sue is muscle tissue. It responds Myth: You don’t need to train abs your abs big, which will make you
to stimulus—weight training—to because they get enough work by look fat.
grow larger and stronger and needs being supporting muscles during Fact: Oh, my goodness, that’s the
sufficient recovery time to do so. squats, presses and deadlifts. biggest misconception of all time.
Fact: I’m sure the same people I’ll explain why later.
200 JULY 2007

07 \ www.ironmanmagazine.com
www.ironmanmagazi
course not. You’d never make any
Abs Made Simple progress. So why would you train
When it comes to training abs, abs every day? There’s absolutely
the phrase KISS—keep it simple, no reason to.
stupid—should apply. The abs The abdominals can become
aren’t as complicated as every- overtrained just like any other
one thinks. They grow the same muscle. One day of intense work
as other muscles—with over- per week is enough.
load. When they are trained with So how should you train your
weights that are heavier than the abs? Heavy. That’s right—heavy.
body is used to handling, hyper- “But if my abs get big, they’ll make
trophy is stimulated. Of course, the me look fat.” Not in the least. First
muscles need nutrients—protein, of all, what we call the abs is a
carbs, fats and vitamins, to name very thin sheet of muscle and thus
a few—and recuperation time to very hard to enlarge. If you could
grow bigger and stronger. Would make them grow, however, what
you train your chest every day? Of would be wrong with that? Here’s
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Model: Derik Farnsworth
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Available at health and vitamin stores,
gyms and select retailers nationwide.

CABLE CRUNCHES
an analogy that involves a different If your abs were bigger, they farther from your body, it will ap-
muscle group. would pop out farther, and it would pear that there’s less fat between the
Say there are two people: A and B. appear that you’re carrying less fat rows. The converse is true for the
A has 12-inch arms with 7 percent around the midsection. That’s what obliques.
bodyfat; B has 17-inch arms with everyone wants—visible abs, even You do not want to build your
11 percent bodyfat. Whose arms are when you’re bulked. obliques. Large lower obliques will
going to look more defined? It will Now, I know what some of you make your waist appear wider. You
be B because the muscle sticks out are thinking: “If my abs are bigger, should still train them but only with
farther from the body. The same it will make my waist look bigger.” a couple of light sets per week.
thing applies to abs. Not in the least. If your abs stick out
202 JULY 2007

www.ironmanmagazi
HANGING SIDE KNEE RAISES
Crunches. The bench press abdominals with emphasis

Ab Training of the abdominals. Crunches on the upper abs.
hit all of the abdominals, with
For training purposes, the abs are special emphasis on the upper Reverse crunches. Hits
split into four parts: the upper and abs. the entire abdominal com-
lower abs and the upper and lower plex with special emphasis
obliques. Your workout should include Decline crunches: Empha- on the lower abs.
exercises that hit each of those areas. sizes the upper abs.
Hanging leg raises. Hits
The following is a list of exercises and Cable crunches done with mostly the lower abdomi-
the part of the midection they hit. a rope. Hits both parts of the nals. (continued on page 208)
204 JULY 2007
www.ironmanmagaz
Model: Cesar Martinez
CRUNCHES
REVERSE CRUNCHES
(continued from page 204)

Hanging knee raises. Hits
mostly the lower abdominals.
Situps. Hits the entire abdominal
complex.
Decline crunches. Emphasizes
the upper abs.
Oblique crunches. Hits the
upper and lower obliques, with a
bit more emphasis on the upper
obliques.
Hanging side knee raises. Em-
phasizes the lower obliques.
Trunk twists done with a
broom handle across the
shoulders. Emphasizes the
obliques.
Abdominal machines. Hit the
entire abdominal complex.
When training the upper and

lower abdominals, keep your repeti-
tions in the eight-to-15 range. When
training the upper obliques, keep
Model: Joey Gloor
them in the 12-to-20 range. When

training lower obliques, keep the
reps over 30. Here are a few sample
KISS workouts.

Workout 1 Situps hit the entire
Hanging leg raises abdominal complex
(warmup) 2 x 12 with the help of the
Hanging leg raises 2 x 8-12 hip flexors.
Cable crunches (warmup) 1 x 12
Cable crunches 2 x 8-12
Side crunches 1 x 12-20
Trunk twists 2 x 30+
Workout 2
Hanging knee raises
(warmup) 2 x 12
Hanging knee raises
(dumbbell between feet
for resistance) 2 x 8-12
Crunches (warmup) 1 x 12
Crunches (do on a decline
or holding a weight plate
on chest) 2 x 8-12
Side crunches (per side) 1 x 12-20
Trunk twists 2 x 30+
Do all sets other than warmups to
muscular failure.
Also, serious bodybuilders who

are training with a focus on com-
peting should practice stomach
vacuums. These are very impressive
when done onstage and can help
you achieve great abdominal con-
Model: Joey Gloor
trol. They can also help tighten your

waist.
Okay, get to it. It’s time to etch in
your summer abs!
SITUPS
Editor’s note: Layne Norton

has a B.S. in biochemistry and is
a Ph.D. candidate in nutritional
science. He’s a professional drug-
free com-
petitive
body-
builder in
the IFPA
and NGA.
For more
of his
articles
visit www
.Body
building
.com. IM Layne Norton

by Nathan Hinks and Chad Nicholls
Why Pumping Up
With Plasmavol Is the
Next Big Thing
The topic of blood plasma expanders in bodybuilding is controversial, to
put it mildly. Which pros are using blood plasma expanders and what type
they’re using to step onstage in full-blown freak mode are questions hotly
debated in weight rooms, supplement shops and online bodybuilding forums.
While opinions vary, the most important question for you is, What can blood
plasma expanders do for me?
Before we answer that, let’s nail down what blood plasma is and how pro
bodybuilders are expanding it to gain a serious competitive edge. By the
time we’re done, you’ll have the scoop on how to take your physique from
ordinary to extraordinary.

Blood plasma expanders removing the fatigue toxins that
can increase nutrient inhibit muscular contraction.
delivery to the muscles. The bottom line: You recover
more quickly and increase your
workload—the number of reps and
sets you do and the weight you
use—so you can pack on even more
muscle and jack up your strength to
Hulk-like proportions.
How Do Blood Plasma

Expanders Work?
Let’s start with how the body
distributes water. The human body
consists of 70 percent water, three-
quarters of it intracellular fluid (the
water inside the cells) and the rest
extracellular fluid. The extracellular
fluid can be further categorized
as interstitial fluid and blood
plasma, which are separated by
blood vessel walls. Nearly identical
in composition, they have the
same constituents—water, amino
acids, glucose, free fatty acids,
enzymes and hormones—and they
continuously and freely mix with
one another via semipermeable
membranes of the blood vessels.
The main difference is that
interstitial fluid lacks the blood
cells, platelets and proteins found in
plasma.
Blood plasma expanders
manipulate the distribution of water
through osmotic pull. Translation:
What Is Blood Plasma? The Benefits of They draw water to them. Normally,
expanders can’t pass through blood
Blood plasma is the yellowish-
Plasma Expansion vessel membranes; hence the IV
liquid component of blood. Top pros have been (or least drip that shunts them into the
Approximately 90 percent been accused of) using blood bloodstream. Once there, they pull
water and 10 percent plasma plasma expanders with names like water from the interstitial fluid into
proteins—albumins, globulins and dextran, mannitol and hetastarch the bloodstream, thus increasing
fibrogens—plasma is the blood’s through an IV drip that works blood plasma volume.
primary transport medium, carrying while they’re asleep. Delivered in About now you’re probably
red and white blood cells and the veins the night before a show saying, I understand how higher
platelets throughout your body. It to draw subcutaneous water (it blood plasma volume can increase
transports the vital nutrients, such lies just beneath your skin) into my gains, but no way I’m injecting
as amino acids, creatine, glucose, the bloodstream, these substances something into my body. Fair
minerals and vitamins; hormones, improve vascularity and amplify enough, since until recently that’s
such as insulin, growth hormone that extra-dry, hard look. exactly what you’d have to do.
and testosterone; enzymes, such as Blood plasma expansion NxLabs researchers, however, have
nitric oxide synthase; and oxygen to has practical applications for developed Plasmavol.
the cells. It also removes metabolic bodybuilders besides contest prep. Led by world-renowned
waste, such as carbon dioxide, The most notable is increased physiologist Darren Burke, who’s
ammonia and lactic acid. nutrient delivery to and waste published more than 30 peer-
So much for the technobabble. removal from the muscles. By reviewed articles, the NxLabs
What you need to know is how increasing blood plasma volume, research team was among the first
blood plasma can help you develop you can provide more of the to recognize the implications of
a physique that’s built not just to nutrients necessary for training blood plasma expansion for muscle
compete but to dominate. harder and longer while also growth, strength development

They manipulate the
distribution of water
and recovery. With that in mind, through osmotic pull
Dr. Burke and his team set out to and draw water to
overcome the limitations of other them.
plasma expanders by developing a
liquid formula that users could take
orally.
While Burke and his team had
an idea of which compounds could
effectively work to expand blood
plasma, developing an effective and
lightning-fast oral delivery system
was a problem. NxLabs, though,
has a reputation for achieving
what many industry experts claim
to be impossible. Plasmavol is no
exception. The team worked closely
with many top chemists, as well
as with the “Diet Doctor” himself,
Chad Nicholls, who’s no stranger
to the benefits of blood plasma
expanders.
Their collective efforts produced
a solution: a bonding technology
that would allow for the creation
of a new compound with a high
osmolarity, the measure of a
substance’s ability to pull water to compound familiar to certain be injected, why is it included
itself, called creatine glycerol ester. segments of the bodybuilding in the Plasmavol formula? After
That’s the driving force behind the community; it’s rumored to be one an extensive assessment of the
Plasmavol formula. of the blood plasma expanders clinical research supporting
certain pros inject the night before mannitol, the NxLabs research
a show. Now—if mannitol has to team discovered a little-known
Plasma-Blast—Plasma
Expansion Complex
Creatine glycerol ester is the
key to Plasmavol’s highly effective
oral-delivery system. The uniquely
bound compound is rapidly
absorbed through the small
intestine into the bloodstream via
three routes. First, the creatine
glycerol ester quickly passes
through cell membranes because
the attachment of creatine to
glycerol lets the creatine molecule
piggyback its way in. Glycerol’s high
osmolarity makes creatine glycerol
ester capable of diffusing directly
through membranes.
Once inside the bloodstream, the
creatine glycerol ester demonstrates
its true power. The high osmolarity
of both glycerol and creatine creates
a synergistic effect that pulls even
more interstitial fluid into the
bloodstream than either compound
would on its own. The payoff: a
rapid rise in blood plasma volume.
Another ingredient included in Increasing plasma volume helps
the complex that enhances blood increase waste removal from
plasma volume is mannitol, a muscles, speeding recovery.
pharmaceutical-strength plasma

into muscle cells, creating an
enhanced anabolic environment for
muscle growth. By increasing the
volume of muscle cells and blood
plasma simultaneously, you set the
stage for unprecedented muscle
fullness and awe-inspiring pumps.
WI-32—Workout
Intensity Complex
The final complex in the
By increasing the volume of Plasmavol formula is WI-32,
muscle cells and blood plasma an exclusive workout intensity
simultaneously, you set the complex that includes the
ultrapotent neural intensity agents
stage for unprecedented
tyrosine, phosphatidylcholine
muscle fullness and awe- and white willow extract. The
inspiring pumps. ingredients unite to dramatically
sharpen mental focus and intensity
in the gym to help you train all out
and improve the overall quality and
results of your workouts—a definite
asset for every hard-training
bodybuilder.
fact—that an active component of gastrointestinal tract. That’s why

lime juice actually increases the lime juice is also included in the Plasma Expansion
absorption of mannitol through the Plasmavol formula. Changes Everything
Serious bodybuilders have
Plasmavol HydraMax—Hyper used supplements to smash
Works Fast! Hydrating Complex through plateaus and develop
physiques that are truly awesome.
I’ve been taking T3, Anavol, The researchers included a Protein, creatine and nitric oxide
Aminoval, Vaso, Plasmavol and hyper-hydrating complex, called products are the mainstays that
Methyl Ripped before my shows HydraMax, to maximize muscle cell help hardcore trainers get bigger
and photoshoots. I have taken volume. Included in the complex and stronger in less time. Even so,
NxLabs poducts before but never are the amino acids taurine and have no illusions. You can flood
stacked them. Now I’m stronger glutamine, both of which increase your system with all of those
than ever, and it’s only been three cell volumization by pulling water supplements and then some, but
weeks since my first-place win. I if you’re not expanding your blood
was in great show shape but very plasma, you’re not getting the best
weak. I’ve never rebounded this results possible. That’s why top pros
fast from a show, and I feel great. are high on expansion.
The product that most impressed At present, NxLabs is the only
me was Plasmavol. It is the fast- company to offer consumers an
est-working supplement I’ve oral plasma expander. A number
ever used. Being only 22 years of smaller supplement companies
old, I find it very hard to get vas- that have recognized the potential
cular, but when I started using of the delivery breakthrough are
Plasmavol, it started working the launching their own versions of the
first day. My arms were the first product. Look for more brands to
bodypart I worked. I got about hit store shelves this year.
halfway though my arm work-
out and realized that they had a Editor’s note: Now you can try
freakish pump. I could barely fin- NxLab’s Plasmavol at a special price
ish because my arms were so full At present, NxLabs is the only of just $49.99 plus shipping for two
and vascular. Love your products. company to offer consumers bottles (you save $40 off of the retail
Mike Davila an oral blood plasma price!)—that’s 18 ounces. Call (800)
via Internet 447-0008 and ask for the Research
expander.
Team Plasmavol Special. IM

Jerry Brainum’s
Bodybuilding Pharmacology
Steroids: A Real electrolyte depletion, diuretics can wreak havoc on the

electrical conductance system of the heart and cause what’s
called sudden death syndrome. Another popular drug,
clenbuterol, damages cardiac cells, much in the manner of
Heartbreaker? excessive stress.

Most heart attacks result from narrowed coronary arter-
ies that are further occluded by a blood clot. The clot blocks
blood flow to the heart muscle, leading to the death of the
portion of cells served by that blood vessel. Steroid users
Most researchers and medical professionals who study who suffer heart attacks usually have normal coronary
anabolic steroids suggest that the most immediate danger artery function, but in a few cases heart attacks have been
of using them involves changes in the cardiovascular sys- precipitated by the classic symptoms: occluded coronary
tem. As with all drugs, the extent of the danger is related to arteries coupled with a blood clot.
time and dosage—that is, how long you use steroids and One known cause of heart attacks is atherosclerosis,
how much. Analysis of data obtained from the East Ger- which is a narrowing of arteries by an accumulation of
man sports institutes, which monitored more than 2,000 plaque. Physician consensus is that the disease is related to
elite athletes, reveals that the primary medical problem long-term elevated blood cholesterol, though that remains
athletes encounter involves not the cardiovascular system controversial. Some steroid users have blood cholesterol
but rather the liver. That was particularly true with oral levels of 600 milligrams per deciliter of blood. The normal
anabolic steroids, which tend to build up in the liver more and desirable level is below 200, though whether elevated
than injectable versions. blood cholesterol is caused by steroid use, genetics or di-
Although you hear about bodybuilders dying from etary indiscretion isn’t clear.
heart attacks or other cardiovascular diseases, a definite Simultaneously using large amounts or several kinds of
cause-and-effect relationship linking steroid use to the anabolic steroids (a.k.a. “stacking”) increases several estab-
deaths hasn’t been established. Athletes take nonsteroid lished cardiovascular risk factors, including alterations in
drugs, some of which pose far more immediate cardiovas- blood lipids, elevated blood pressure and increased risk of
cular risk than steroids—diuretics, for example. Through internal blood clotting. Just how bad the risk factors are de-
pends on how much and which types
of steroids are used and for how long.
The longer you stay on steroids, the
greater the risk of cardiovascular com-
plication. What isn’t often mentioned,
however, is that nearly all cardiac risk
factors return to normal when you stop
using the drugs.
Oral steroids tend to be more dan-
gerous, in terms of cardiovascular risk,
than injectables. Oral steroids increase
the activity in the liver of an enzyme
that degrades high-density lipoprotein
and leads to lower blood HDL. That’s
significant because HDL protects
against cardiovascular disease. Com-
posed mainly of protein, HDL acts like
an internal garbage truck, soaking up
excess blood cholesterol, then return-
ing it to the liver, where it degrades into
bile salts and eventually gets elimi-
nated from the body. Known as reverse
cholesterol transport, that process is
the only way the body can rid itself of
cholesterol; cholesterol can’t be burned
A new study found or oxidized like fat.
that steroid use HDL also prevents the oxidation of
negatively alters the low-density lipoprotein, which carries
elastic properties most of the blood cholesterol to cells.
of the main artery Interestingly, that doesn’t occur in
leading from the people who have excessive abdominal
heart, the aorta. fat. Oxidized LDL is considered the
primary cause of atherosclerosis. HDL
carries its own special antioxidant, par-
oxanase, which thus far has never been
produced synthetically.

On the
other hand,
another study
concluded that
Testosterone injections usually don’t affect HDL levels judicious use
because some of the testosterone is converted into estro- of steroids may
gen by way of the enzyme aromatase. That helps explain be beneficial to
the results of a recent meta-analysis—an analysis of many heart function,
previous studies—showing that the evidence of testoster- such as output
one’s negative effect on cardiovascular function is weak.1 and exercise
Bodybuilders, aware of the side effects of excess es-
capacity.
trogen, such as water retention and gynecomastia, often
take anti-aromatase drugs, such as Arimidex, when using
anabolic steroids like testosterone. That removes the pro-
tective factor—estrogen conversion—from testosterone
injection, resulting in the same cardiovascular risk as with
oral steroid drugs. Anti-aromatase drugs may also lower
the release of both growth hormone and IGF-1.
Anabolic steroid use could initiate an internal blood
clot. One way is by interfering with the production of nitric
oxide in the endothelium, or lining, of the arteries, which
would constrict arteries and increase your blood pres-
sure. It would also explain why in some cases of anabolic
steroid–linked heart attacks there’s no evidence of blocked
arteries.
Steroids also can produce blood clots by changing the
balance of eicosanoids, substances made from dietary
fat. The eicosanoid thromboxane increases internal blood leading from the heart.3 A decrease in aortic compliance is
clots by promoting the sticking of blood platelets, which associated with atherosclerosis and high blood pressure.
are involved in the clotting process, while prostacyclin, Steroids may also alter the structure of the heart, es-
which prevents platelet adhesion, opposes thromboxane’s pecially the left ventricle, its primary pumping chamber.
activity. Steroids and other drugs, such as the COX-2 en- The left ventricle normally increases in thickness with
zyme inhibitors used to treat arthritis, tend to tip the bal- consistent heavy training due to backload pressure on the
ance in favor of thromboxane synthesis, which explains heart from the increased blood pressure brought on by that
the increased cardiovascular risk. kind of training. The heart compensates by thickening the
A recent study found that using anabolic steroids led left ventricle. That’s not considered pathological, although
directly to the death of the endothelial cells that line ar- some studies suggest that if you don’t continue to exercise
teries.2 Steroids increase intracellular calcium levels, and late in life, a thickened left ventricle can lead to heart fail-
nandrolone (Durabolin) and testosterone were found to be ure. Studies done with animals show that excessive steroid
capable of doing that—testosterone being nearly twice as use leads to a stiffening of the heart because of changes in
potent as nandrolone. the synthesis of collagen, a connective-tissue protein.
Another new study found that steroid use negatively A recent analysis of the autopsy results of four body-
alters the elastic properties of the aorta, the main artery builders who succumbed to sudden heart attacks showed
no evidence of left ventricle problems, atherosclerosis or
excessive internal clotting.4 Rather, the causes of death
Anabolic steroid were direct damage to heart muscle cells, excess buildup of
scar tissue in the heart and damage to the small arteries in
use could initiate an the heart known as arterioles. The thickened walls of those
small blood vessels meant there was less blood flow within
internal blood clot. One the heart; that’s what caused the heart cells to die.
Confusing the issue is still another study, this one show-
way is by interfering ing that using testosterone and nandrolone for one month
had no more adverse effects on the heart than did a pla-
with the production cebo.5 The researchers noted that the heart contains an-
drogen receptors, and, if anything, judicious use of steroids
of nitric oxide in the may be beneficial to heart function. Providing steroids
to patients with heart failure increases heart output and
endothelium, or lining, exercise capacity.
Perhaps the most consistent problem associated with
of arteries, which testosterone use is an increase in the concentration of
red blood cells. Steroids increase the production of eryth-
would constrict the ropoietin, a kidney hormone that stimulates red blood
cell production. Indeed, oral anabolic steroids, especially
arteries and increase Anadrol-50, have been prescribed to treat a certain type of
anemia. So have direct recombinant EPO drugs, such as
your blood pressure. Aranesp and Epogen.
The steroids that increase red blood cell production can

Jerry Brainum’s
Bodybuilding Pharmacology
Despite its sheer bulk, there is nary a wasted

word in Llewellyn’s mammoth reference.
have good and bad effects. The good every entry and adding new entries. a chemist with the right equipment.
effect is the increased oxygen delivery The organization is vastly improved, Llewellyn appears to have included
to cells—the very object of blood dop- which makes finding relevant infor- such items solely for the sake of com-
ing. The bad aspect is that blood that mation on any particular substance pleteness.
is too thick decreases oxygen delivery easier and more effective. There are entries on diuretics, fat
while greatly increasing the risk of in- Even those who think they have burners, growth hormones, painkill-
ternal blood clots and upping the risk an extensive knowledge of anabolic ers, anti-acne drugs and so on. While
of heart attack or stroke. The increase drugs will learn much. For example, I the text doesn’t skimp on technical
in red blood cell production is linked previously believed that all pro-hor- details, even including discussions of
more to testosterone injections than mone over-the-counter supplements structural characteristics (no doubt
to most oral drugs, with the exception had been taken off the market be- reflecting Llewellyn’s career as a
of Anadrol-50. cause of the 2005 federal law banning chemist), it is easily understandable,
The greatest cardiovascular risk is their sale. I could have sworn that the not requiring any scientific training.
incurred by steroid abusers who are new law had provisions that effec- Side effects, typical dose range and
already at risk for high blood pres- tively prevented the development and a history of each drug are discussed,
sure, elevated blood lipids and so sale of any new pro-hormone drug. along with comparisons of the stan-
on. Taking large doses of steroids for Anabolics 2007 proved me wrong. dard medical doses to typical athletic
extended times aggravates the risk. Among the entries is a new one dose ranges. You also learn the cur-
Another problem is that the risk of for an OTC supplement that, like the rent availability of each drug and how
cardiovascular disease with long- last generation of OTC pro-hormones to differentiate the true from the fake
term, consistent use of steroids isn’t sold prior to the banning of such drugs. Don’t miss the stuff on the
clear. While most steroid-induced risk products, is an actual, full-fledged black market drug scene, such as the
factors diminish when the drugs are anabolic steroid. That particular item closing of the large Thai export com-
no longer used, we just don’t know was developed for pharmaceutical pany British Dragon and the downfall
what happens when they are used use but never released. How the com- of the Mexican veterinary industry, a
year after year. That’s the true danger. pany selling the stuff got away with past source for many American ath-
it isn’t clear, but Anabolics 2007 says letes.
Book Review: that’s moot, since the product will I haven’t seen a more comprehen-
likely no longer be available. sive and accurate guide to anabolic
Anabolics 2007 Those who enjoy looking at photos and other athletic drugs than Ana-
The first question that won’t be disap- bolics 2007. Those interested or just
one would naturally ask pointed. The curious about the subject will find in
about William Llewellyn’s book contains a it very valuable.
Anabolics 2007, sixth edi- whopping 3,000
tion, is, Why a new edi- photos of actual References
tion every year? Are there drugs, along
so many new anabolic with counter- 1 Haddad, R.M., et al. Testosterone
drugs? The truth is that feits. New to and cardiovascular risk in men: A sys-
the anabolic drug scene this edition is tematic review and meta-analysis of
does significantly change the identifica- randomized placebo-controlled trials.
each year, with new drugs tion of the Mayo Clin Proc. 82:29-39.
introduced and others origin of each 2 D’Ascenzo, S., et al. (2007). Detri-
removed. While Llewellyn drug accom- mental effects of anabolic steroids on
could produce a supple- panying each human endothelial cells. Toxicol Let.
ment to his primary book, photo, such as 169(2):129-136.
he instead extensively whether it’s real, 3 Kasikcioglu, E., et al. (2007). Aortic
updates existing entries, fake, available properties in athletes using anabolic-
adding new drugs and in- offshore, un- androgenic steroids. Int J Cardiol.
formation. The size of the derground and 114:132-34.
book has burgeoned from so on. 4 Di Paulo, M., et al. (2007). Sudden
a modest original version six years Some of the entries are curious— anabolic steroid abuse–related death
ago to the current monster, which is for example, the new material on in athletes. Int J Cardiology. 114:114-
quickly approaching the volume of products no longer available, making 117.
the Manhattan phone directory. you wonder why they’re in the book 5 Chung, T., et al. (2007). Effects
Despite its sheer bulk, there is at all. Other entries, such as the one of testosterone and nandrolone on
nary a wasted word in Llewellyn’s for carnosine injections, note that the cardiac function: a randomized,
mammoth reference. He’s completely injection isn’t a commercial product placebo-controlled study. Clin Endo-
revamped the style and content of the and must be specially made, such crinol. 66:234-45. IM
anabolic-steroid section, updating as by a compounding pharmacy or

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.BoyerCoe.net
What is the real secret of bodybuilding success? Here’s
what former IFBB pro and multiple-time Mr. Universe
winner Boyer Coe has to say: “At the most basic level
there are no real secrets, although it’s only human na-
ture for young bodybuilders to think that there are.
You must work hard and apply 100 percent effort 100
percent of the time.” Boyer continues: “Whatever can be
conceived and believed can be achieved.” Isn’t that what
bodybuilding is truly all about? Believing in yourself
and working passionately and consistently toward your
goals? It certainly worked for Mr. Coe, as you can eas-
ily see when you check out his contest history. He won
dozens of major amateur and pro titles, including seven
IFBB pro grand prix events in 1981 alone. Now, that’s
impressive, especially considering how many great bodybuilders were competing at the time. Boyer was always
known for his crisp conditioning and incredible biceps peaks, and the photos at his site definitely attest to that. One
photo in particular, however, caught my eye and had me staring at the screen in awe for a few minutes (for once
it wasn’t a girl with big, um, eyes). If you’re impressed by amazing back shots, do yourself a favor and click on the
“links” page and scroll to the bottom. There you’ll find a black-and-white twisting back shot of Boyer in his prime
that can be described as no less than incredible. There are few pros today who display that kind of muscularity. I’m
personally a big fan of the physiques of the ’70s and ’80s and feel that was the true golden age of bodybuilding. If
you agree, check out BoyerCoe.net and learn more about one of the legends of our sport.

>www.GeneXMagazine.com
When Motley Crüe performed the song “Girls,
Girls, Girls” back in 1987, it’s quite possible they
were having a premonition about a Web site
called GeneXmagazine.com. Because that’s ex-
actly what you’ll find here—girls, girls and more
girls. Of course I’m not talking about just ordi-
nary girls but about the women of bodybuild-
ing, figure and fitness—along with plenty of eye
candy. But in all seriousness (wait, eye candy is
serious), if you enjoy following the happenings
in the women’s side of the iron sports, surf on
over to GeneXMagazine.com, as it’s one of the
most complete and up-to-date sites on the Web.
Just click on the “contest reports” link, and you’ll
find excellent coverage of just about every major
pro and amateur bodybuilding, figure and fit-
ness event, from the ’07 IRON MAN all the way
back to the ’96 Arnold Classic Weekend. So not
only does the site keep you current, but it also
gives you a bit of history. Women who are com-
petitors themselves and want to find out what competitions lie ahead will find a detailed and easy-to-navigate
calendar of all upcoming pro and amateur events. Of course, the area of the site that kept me busy for the longest
period of time was the “profiles” section, where there are dozens and dozens of toned, fit, sexy and muscular gals
to look (or, umm, gawk) at and read about, complete with bio, contest history and even measurements (and you
know how us bodybuilders just love measurements). Whether your taste is blondes or brunettes, toned or totally
buff, you’ll find it here. And if that isn’t enough, there are also some wonderful articles, awesome links, cool wall-
papers—even a discussion board. So come on, ladies and gents, what are you waiting for? It’s time for some Girls,
Girls, Girls!
>www.GetBodySmart.com the very best of its kind on the entire Net. If you’re a
personal trainer, strength coach or dietitian or work
Did you know that the muscles that act on the
in some other facet of the health and fitness industry,
anterior thigh include the psoas major, iliacus, tensor
put GetBodySmart.com on your favorites list right
fasciae latae, sartorius, pectineus, adductor brevis,
away. I bet you’ll refer to it almost daily. I know I will.
adductor longus, adductor magnus, rectus femoris
and gracilis? Would you
like to know every mus-
cle that acts on the arm,
shoulder, foot, abdomen
and more? What about
learning more about how
muscles contract, where
they’re located, and
what their specific func-
tions are? Well, if you’re
like me and find that
stuff fascinating, visit
GetBodySmart.com
first chance you get. It’s
a unique, easy-to-use
and highly visual site
that’s perhaps one of

Eric Broser’s
ligiously after every biceps workout for three
>Net Results Q&A months, but I’ve seen little improvement. What
The Power/Rep Range/Shock innovator answers your am I doing wrong?
questions on training and nutrition.
A. Well-developed, lean
Q: I’ve been using your Power/Rep Range/ forearms are very cool-look-
Shock training with great success, but I’m looking and certainly have a look
ing for ways to get the absolute best possible of strength and power. Early
benefit from it. As the workouts change from in my training I never paid
week to week, should my diet also change in much attention to mine, just
correlation? figuring they got enough
work from gripping heavy
A: That’s an interesting and barbells and dumbbells while
timely question. I’ve been re- training other bodyparts. I
searching it for the past year, was wrong. A couple of years
using myself and a few higher- ago I caught a glimpse of
level clients as guinea pigs. What my forearms in the mirror
I’ve been finding is rather intrigu- and finally noticed that they
ing. It seems that cycling pro- were out of proportion with
teins, carbohydrates and fats in a my upper arms, so I immedi-
specific manner allows for greater ately set out to do something
lean mass accrual and less body- about it. The funny thing is
fat deposition than simply keeping that I started off by doing
the diet constant. It’s my belief that just as your body something very similar to
reacts best to constantly changing training stimuli, it what you’ve been doing. Guess what? My results were
also responds when you rotate your macronutrient just like yours—crappy!
intake. Yes, there are those lucky genetic freaks out there
I plan to put together a P/RR/S training manual that who can do a few sets of wrist curls and show off
will discuss the nutrition strategy in more detail, but freaky forearms (and I hate them almost as much as I
for now, here’s what you might want to try, along with hate morning people). Others, like you and me, need
my P/RR/S training protocol, when your goal is steady more work and a better strategy.
muscle gain plus bodyfat maintenance (or even loss): The following is the program I used to bring my fore-
arms up to par. In fact, nowadays people tell me quite
Power week often about how nicely developed and highly vascular
• Protein—2 grams per pound bodyweight they are. One guy at my gym even nicknamed me
• Carbohydrate—0.75 grams per pound bodyweight “Popeye” (although I’m no great lover of spinach and
• Fat—0.5 grams per pound bodyweight Olive Oyl is way too skinny for my taste).
Rep Range week Week 1: Power

• Protein—1.5 grams per pound bodyweight Barbell wrist curls 4 x 6-8
• Carbohydrate—1.25 grams per pound bodyweight Barbell reverse curls 4 x 6-8
• Fat—0.5 grams per pound bodyweight
Week 2: Rep Range
Shock week Barbell behind-the-back wrist curls 2 x 9-12
• Protein—1.25 grams per pound bodyweight Seated hammer curls 2 x 13-15
• Carbohydrate—1.75 grams per pound bodyweight Reverse barbell wrist curls 2 x 16-20
• Fat—0.375 grams per pound bodyweight
Week 3: Shock
If you weigh 200 pounds, that would put your calo- Superset:
ries at about 3,100 per day. Of course, you want your Reverse barbell wrist curls 2 x 10-12
protein and carbohydrate to come from the highest Incline hammer curls 2 x 10-12
quality sources possible, and you should try to get the Barbell wrist curls (drop set) 2 x 10-12(6-8)
larger part of your fat intake from essential fatty acids. Plate hold* 1 x maximum time
That’s the plan I’ve been using for the past year or
so, and I’ve been steadily gaining muscle mass while *For the plate hold, pinch-grip a 25-, 35- or 45-pound
keeping my bodyfat at around 8 percent. plate between your fingers and thumb with each hand
Let me know how it works out for you, should you and hold by your sides as long as possible.
decide to try it yourself. The more information I can Once you complete the cycle, go back to Power
gather, the better I can help. week, but shuffle the exercises.
If your forearms are severely underdeveloped, you
Q: I personally think that big, thick, vascular might want to train them twice a week until they catch
forearms are among the coolest bodyparts. I’ve up a bit. Once you’re satisfied with their development,
been doing four sets of 12 to 15 reps of both you can easily maintain their size by training them once
barbell wrist curls and reverse wrist curls re- per week or even every other week. IM

Lonnie Teper’s
NEWS & ViEWS

Reflections Dept.
Another
Jim Dandy ASF
Emery Photography Inc., Columbus, Ohio

Are you ready for 2008?
Jim Lorimer’s comment, made a month after the
’07 Arnold Sports Festival, was certainly to be expected:
“This was the best ever, by any measure,” beamed the Scene in Columbus (clockwise from top): Fitness International judging at the
Columbus Energizer. “We had over 150,000 people pass expo, Governor Schwarzenegger greets the young cheerleading contenders,
through the event. There were 17,000 athletes in 38 Vladimir Malachikhin performs at the Arnold Classic finals, Governor S poses
with the top sumo athletes, and Jim Lorimer is introduced at the finals.
sports, 14 of them Olympic sports.”
I already commented in last month’s News &
Views on how every venue was packed to the limit
this season, but I didn’t realize the magnitude of
the Ultimate Fighting Championships’ effect. Sure,
I knew the event had been sold out—but I had no
idea that it took only 24 hours for fans to swoop

up the 18,000 seats. And I would bet a dollar to a
dime that the pay-per-view numbers went through
the roof as well.
“We had a great relationship with the UFC,” said
Lorimer. “These people did exactly what they said
they would. They did a $3 million gate and became
Balik
the largest event in the history of Nationwide Arena.

They took out a full-page ad in the Columbus
Dispatch, saying thank you to Columbus for
being part of the history-making event.”
A $3 million gate? Yes, I’d be very happy
with the partnership too! And to sell out in one

day? Those were $200, $300 and $400 tick-
ets. And for those who thought that having the
competition on Saturday night would hurt the
gate at the Arnold Classic? Yeah, it hurt it so
much, the ASC was sold out too.
You name it, Columbus had it. My main
man Jack LaLanne flew in to speak at
the Active Aging seminar. As Lorimer put it,
“Seniors are staying involved in fitness more
and more, so this was a strong addition to the
weekend.”
Once again the Arnold Expo was toe-to-toe with activity,
with 650 exhibitors, and more than 30 companies were on
a waiting list hoping a space would open up. In all, the ’07
weekend generated an estimated $39 million for the central
Ohio community, he said. I had the same problem with my
Junior Cal. At least until I snapped out of my dream.
One of the additions to the weekend that especially pleased
Lorimer was the NPC Arnold Championships, which garnered
Balik
nearly 250 competitors and drew great crowds both Friday

and Saturday mornings.

ARMED AND SKULL- POLE DANCE
DANGEROUS DUGGERY Get your Hot
How many The latest Shots here.
guns are in grooming Pages 234 and
these dudes aids. Pages 236
carrying? 232 and 235
Pages 232 and
233
“Arnold and I are both committed to the sport of bodybuilding,”

Lorimer said, “and we felt we had to include an amateur event within the
weekend. This was a great success—we cut off the competitor list back
in December—and we expect it to get bigger and better in ’08.
“We have just 324 days until the 2008 event,” Lorimer said. “As you
know, it will be the 20th anniversary of the Arnold Classic [yeah, some kid
named Rich Gaspari took home the grand prize in 1989], and we’re
going to make it the biggest one yet. We plan to grow in every sport.”
I’ll take your word on that one, Mr. Lorimer.
ADD ASF—USA Powerlifting will join

the sports festival as a key partner in 2008.
The only U.S. member of the International
Powerlifting Federation, the USAPL is head-
quartered in Columbia City, Indiana, and
has more than 5,500 men and women who
compete with an organized commitment to
drug-free performance.
”USA Powerlifting is committed to the
honor and integrity of competitive powerlift-
ing,” said Dr. Larry Maile, president of
the organization. “We are thrilled to join the
Arnold Sports Festival in the presentation
of this sport on a fair, competitive platform
emphasizing honor and respect. Our inter-
national affiliation with the esteemed Inter-
Gary
Kris Gethin
national Powerlifting Federation will bring

Strydom.
Phil added attention to the sport and to the
Heath.
Lackner
Arnold Sports Festival.”

The ’08 ASF will be held February 29
through March 2.
Strydom Sighting
As readers of this column know, Gary
Strydom told me last year that he’d be back
onstage at this season’s IRON MAN Pro. And as
you undoubtedly realize by now, he wasn’t on-
stage—or even in the audience at the February
event. Now I know why. The South African–born
Strydom, a longtime U.S. resident, has been
Lackner
a busy man, heading to Thailand for several

months to work on the launch of his new line of
nutritional products.
Strydom Professional Series was developed by Gary in conjunction
with some of South Africa’s leading experts in performance-enhancing
nutrition for his much-publicized comeback at the ’06 Colorado Pro.
(For my money the 47-year-old looked terrific and should have placed
Lackner
at least a couple of slots higher than seventh.)

“What sets my company apart is that it’s not a brand of products
merely endorsed by me,” he said. “I developed it for my own use, and
Natural Ohio standouts (from left): Diane it’s my own brand—used, produced, distributed and marketed by Gary
Bascomb, Teon Thompson, Stephanie
Bullock and Moses Tomko. Strydom.
“Like the saying goes, necessity is the mother of invention. When I
was preparing for my comeback, I became more focused on the sci-

entific research and latest developments in supplementation, and that led
me to want to combine everything I knew that worked for me into a line
that would deliver exactly what I needed to maximize my body’s muscle-
building and fat-burning capabilities—so I created my own supplements.”
Gary decided to go for mass production when the e-mails kept flowing
in asking about the products he’d used for his comeback. “I knew I was
going to have to get my merchandise out there fast and in much bigger
quantities. So we went into production, and finally it’s ready.”
He’s also ready to get back onstage again and indicated that it could
take place at the Europa Super Show in Dallas in August. That contest,
Ed and Betty Pariso are thrilled to know, is really shaping up in the
men’s division: Strydom, Chris Cormier, Johnny Jackson, Bill
Wilmore and Quincy Taylor just for starters. Updates down the road.
ADD STRYDOM—To coincide with the

release of Strydom Professional Series, Gary’s
Photo courtesy of Andre Ewing

Los Angeles warehouse and showroom have
Lackner
recently undergone a major refurbishing. Open
to the public on weekdays from 9 a.m. to 5
p.m., the showroom carries all of Strydom’s
products, including the new Strydom Wear
clothing line, a division of his California Crazee
Wear. It’s conveniently located at 4091 Red-
wood Ave, Unit F, Los Angeles, CA 90066, a Officers Smith and Ewing. Andre guest poses in Cleveland.
mere five-minute drive from Gold’s, Venice, so
you can visit and order your goods on the spot.
For more information on Strydom’s inventory,
visit www.StrydomProfessionalSeries.com, or call
(800) 888-4439.
Lackner
NPC Contests
NATURAL OHIO—The ’07 Natural Ohio, held
Teper
on March 31, was another blockbuster production

for promoters Todd Pember and
Dave Liberman—133 contestants Above: Todd Pember, Mike
(not counting crossovers), a large Mondozzi, Dave Liberman and
house, great grub, an 81-year-old emcee L.T. At right: VyoTech-ers
phenom named Moses Tomko, Shawn Ray, Mindy Pavlik, Mike
who got robbed in the 50-and-over Roden and “Oryx Fan.”
class (well, maybe not) and a couple
of award-winning guest posers in Phil
Heath and Andre Ewing. Shoot,
I couldn’t even complain about the
weather. Fortunately, Todd and Dave
moved the show up a week due to
Easter, ’cause the snow was piling in
to Cleveland as I was piling out.
Shawn Ray, repping title sponsor
Liberman
VyoTech, made his first appearance

at the Lakewood Auditorium event.
Pro figure starlet Valerie Wau-
gaman was busy signing pictures while fitness pros Julie Palmer and
Kristen Nicewarner were settled in at the GNC booth. Sugar Shawn
even chipped in to Pember and Liberman’s traditional donation to the
American Cancer Society with $500 out of his pocket (they raised $2,600
total). Also on hand to shoot the event for GraphicMuscle.com was Mike
Lackner, who splits emcee duties with me at the guys’ twice-a-year
productions—Mike gets the warm weather at the October show; I get the Todd
blizzards in early April. What is wrong with this picture?
Laurent Sky
Greene
Congrats to overall winners Teon Thompson (men’s bodybuilding), and Toney
Stephanie Bullock (women’s bodybuilding) and Daphne Bascom Freeman.

(figure) and to all of the other class champions. (For complete results and
photos of this event, go to GraphicMuscle.com.)
Neon Teon might have been in the lightweight class, but he was a
heavyweight in this battle, knocking off heavyweight champ Steven
Bradley, light-heavyweight winner French Ogburn, middleweight
titlist Reginald Ruttin, welterweight victor Rick Lauro (who deserves
a special award for actually posting on the GraphicMuscle forums!) and
bantamweight champion DeWayne Sammons.
The 31-year-old Thompson is a 5’7”, 153-pounder out of Akron who
trains at Bodybuilders Inc. Gym. I feel so bad for him—he had to diet a
whole eight weeks to look the way he does here!
Bullock, who turned 35 two weeks after the contest, is a 5’4”, 114-
pound stay-at-home mom to daughters China and Helena. She lives in
Glendale, Ohio, and works out at The Gym at Carew Tower in downtown
Cincinnati. After Helena’s birth seven years ago Stephanie packed on 190
pounds, but thanks to bodybuilding, she turned that around. She was
able to stay attentive to her training despite the stress of going through
a divorce, although, she admitted, “My mind isn’t always where it should
Crystal be.” Your body was, girl. Good job.
Lowery with Bascom was competing in her first contest at age 41. In her day job
San Diego the 5’4”, 125-pounder is a director of clinical informatics (in layman’s
promoter Jon terms that means she helps hospitals and physicians’ offices install medi-
Lindsay.
cal records). She earned her undergraduate degree in biology from the
Kiyoshi State University of New York at Buffalo and a Ph.D.
Robert Diana in physiology from some place called the University
Moody. Feather. of Oxford. Yes, the one in England.
The body braniac, who calls Olmstead Falls,
Ohio, home, said she finally decided to compete
because, “I was always going to the gym and
wanted a goal to keep me focused.” She prepped
for the event at LifeWorks-Southwest General,
also the workout home of pro figure beauty Mari
Kudla (who was at the contest and said she’ll be
back onstage real soon). As always, Daphne was
at the head of the class, but what else would you
expect from Dr. Bascom?
Special thanks to Muscular Michael Mon-
dozzi, owner of Carrabba’s Italian Grill in Westlake,
who kept his place open late on both Friday and
Saturday night, so all attending—especially me and
Sugar Shawn—had plenty of good food to eat.
ADD EWING—Andre Ewing and his good

buddy Orlando Smith are quite an interesting
team. Both have won their class at the Team Uni-
verse as well as the Junior Nationals. Both are from
Cincinnati, and both run the streets. As policemen,
that is. Andre, 36, has worked in that capacity for
Raychel Sky. the past 11 years and, along with that full-time job, is a full-time single
parent to a four-year-old daughter.
One of his greatest talents, though, is the ability to tie a Windsor knot,
San Diego and Max Muscle Naturals photography by Nga Azarian
which saved me from taking the stage looking as if I’d just gone a round
with a washing machine.
Ewing was coming off a second-place finish to Tito Raymond in the
middles at the ’01 T.U. when he took three years off to devote time to
raising his newborn. Then, while prepping for his comeback, he tore his
right biceps in June 2004. A year later he began a successful return to the
stage with a victory at the Cincinnati Championships followed by his class
win at the ’05 Junior Nationals, where a 25-year-old wunderkind named
Phil Heath took the overall, and his victory at the ’05 Team Universe.
I’m not sure if Smith is competing at the Team U this year, but Andre
says he’ll be in the lineup at the Tribeca Performing Arts Center in New
York on July 13 and 14. I say Ewing could walk away with the overall
crown.
The 5’7”, 176-pounder is always sharp, although he says he may try
Noreene
Castillo.
HOT SHOTS
to move up a class this time around. Not that you asked, but I say stay a
middleweight, guy. In either case, Ewing will be in the mix, as always. Photography by Jerry Fredrick
To contact him for guest posings, seminars or arrests, write to
AndreEwing1@aol.com.
ADD PEMBER—The irrepressible Dave Liberman gets most of

the attention, but his partner Todd Pember is one of those guys who
speak softly but carry a big stick. He also holds the distinction of having
been perhaps the youngest NPC promoter ever.
“I was working at a local YMCA and had competed in some local
shows and felt I could do a better job at putting one on,” says the mild-
mannered Pember. “I was 16 years old at the time. The YMCA needed
some new equipment, so I told them to give me $3,000 to put on an
event, and I would donate the profits back. That event was the ’84 Ohio
Governor’s Cup Bodybuilding Championships. I was the first promoter in
Ohio to add the Fitness America Pageant.
“As time went on, I branched off from the YMCA and started putting on
my own event. I asked Dave Liberman, who had guest posed for me
Sometimes a hug is all it takes to turn a
in 1999 as Michael Myers from “Halloween,” if he would like to promote man into a big baby—which is how this
a show with me. He said yes, and the NPC Natural Ohio and and Natural fan explains his by-the-way-I’m-still-
Northern USA Drug-Tested Bodybuilding and Figure Championships were breast-feeding comment to Marika.
born.”
Now, Todd, if you can only get Liberman to understand that he can’t
continue to impersonate Myers now that he’s a promoter. Next year I say
he plays Hannibal Lecter—strapped to a chair during the event.
On a serious note, Dave was dealing with a lot in the days leading up
to the show. Not only did he have to endure the typical production-related
stresses that occur, but he was also coping with the loss of his father,
Harry, 10 days before the event. Harry was 80 at the time of his death.
IRON MAN sends its condolences to the Liberman family.
ADD NPC: MOODY BLUES—At least it’s moody for the opponents
of Kiyoshi Robert Moody, who dominated the field in his first two
events this year, the San Diego Championships and the Max Muscle Nat-
urals, which was held in Anaheim, California. I remember being impressed
with this guy at his first contest, the ’98 Tournament of Champions, where
he won the novice overall. Earlier that year, he said, he was in the audi-
ence at the IRON MAN Pro when Shawn Ray gave me a birthday cake.
Little do you know, Kiyoshi, that Shawn billed me for that dessert.
Jarvis misinterpreted the term “male enhance-
The 5’10” Moody, who’s of Japanese and African-American descent, ment” on the bottle of the supplement he used
is a rarity in the industry. He actually keeps his weight 10 to 15 pounds before this event.
lower in the off-season and then eats his way back up to his contest
weight, around 195 to 200 pounds.
A financial consultant and personal trainer living in Chula Vista, Cali-
fornia, Moody has succeeded despite having it pretty rough the past two
years. “My mother passed away a year and a half ago, and I was divorced
the same year,” he said. “I attempted suicide twice. My mother’s passing
was very hard on me because I blamed myself every day. She was on a
ventilator and getting worse from pneumonia, I had to make the decision
to take her off.
“It was the most difficult decision I have ever made; she was my only
family since my father passed away when I was nine months old. I was
born in Japan, and my mother brought me to San Diego and raised me
on her own. I took my mother’s ashes back to Japan, as she wished. I
spent a couple of months there contemplating what to do with my life.
“Once I got back from Japan, I decided to start training again. I joined
the gym and started going twice a week for starters, then progressed to
three, four, then five days a week. My body progressed, and I made quick
changes. With the support of my gym [Ultimate Fitness Center, owned by
Robert Hueso], I decided to enter the San Diego, just looking to get back
CATCH-UP DEPT.—In case you didn’t see it the
into the swing of things. first time, here’s the ad that Bodybuilding.com
”Being 100 percent natural, it was hard to hold onto size, but I was ran in USA Today after Jared Zabransky led
able to put on about 20 pounds of muscle. I weighed 194 at the San Boise State to a stunning, last-second win over
Oklahoma in the ’07 Fiesta Bowl. The kid sports
some impressive guns, eh, gang?
Diego and now am planning to compete at the Team Universe, either at
the top of the light heavyweights or the lower end of the heavyweights.”
Hmm. Moody vs. Andre Ewing or Orlando Smith. Or both. This
Helpful hint: sounds like it could be a real fun contest.
Usually the Moody joined women’s overall champ Diana Feather—who was the
answer is overall bodybuilding winner at my Junior Cal last year—and figure titlist
more fiber, Crystal Lowery in the winner’s circle in San Diego. A week later, at the
but a tighter
lifting belt Max Muscle Naturals, Moody duplicated his winning ways, with Raychel
can also Sky taking top honors in women’s bodybuilding, and Noreene Castillo
keep things doing likewise in figure. Good job by all.
“moving”
for low-carb
dieters.
Pioneers—Getting a Head Start

Toney Freeman and Chris Cormier use it. So does Howie
Mandell, “American Idol” fave Chris Daughtry and Major League
Baseball catcher Todd Greene. Of course, several kind folks have sug-
gested that I join the club too, but I’m still holding out.
HeadBlade Inc., a Culver City, California–based company that’s owned
by Todd Greene (the other Todd Greene), has created a lifestyle brand
for millions of people who prefer the totally clean look. The HeadBlade
power shaver, which was listed among the Top Ten Designs in 2000 by
Time, is now in the permanent collection at New York’s Museum of Mod-
Terry ern Art, and Greene continues to expand his product line.
and Jay “The all-new HeadBlade Sport comes standard with moving wheels
swear
revenge
and triple-blade technology,” he says. “We have developed a complete
on the head care lineup, including HeadSlick, the world’s first shaving cream
notorious specifically formulated for the head; HeadLube, a moisturizer that comes
necktie in both gloss and matte finishes, and HeadShed, a preshave exfoliant.”
thief.
Greene is also moving into the bodybuilding arena, sponsoring several
shows and taking out ads in muscle publications, including IRON MAN.
“This just made sense,” he says, “since so many bodybuilders are shaving
their heads now.”
HeadBlade products can be purchased online at www.HeadBlade.com
Steve or at Rite-Aid, CVS, Kmart, Walgreens, Meijer and select Target and Wal-
closely Mart stores. A slick job, Todd. Real slick.
supervis-
es Cathy’s
autograph
sign-
ing—mak-
ing sure
Add Condolences
her hair
smells
While most of us were gearing up with enthusiasm during the week
terrific. leading into the Arnold Sports Festival, it was a very heartbreaking time
for members of the DeLuca family in Boise, Idaho. On February 27,
Jayden Riley DeLuca passed away from a heart condition known as
a single ventricle. She also suffered from severe pulmonary hypertension.
The only child of Jeremy DeLuca, Bodybuilding
.com vice president, and his wife, Karalie, Jayden
was born on June 5, 2004. “She was an amazing little
girl. She was full of life and brought hope, love and
happiness to all that knew her,” according to an ar-
ticle published at Bodybuilding.com. Her parents are
now trying to keep that spirit alive by donating to the
American Heart Association in Jayden’s name, with
Neveux
the money to go to research on new medical advanc-

es.Those wishing to contribute can go to www
To contact Lonnie
.HonorAmericanHeart.org and click on Donate Today.
Teper about material
Granddad Russ DeLuca was a real trouper in
Photo courtesy of Jeremy DeLuca
possibly pertinent to
Columbus that week, running his booth and heading News & Views, write
up the Webcast of the pro bodybuilding, fitness and to 1613 Chelsea
figure events, albeit with a heavy heart. Road, #266, San
Rest in peace, little one. Your smile tells us all we Marino, CA 91108;
need to know about the qualities you shared in your fax to (626) 289-7949;
short time on earth. IM or send e-mail to
tepernews@aol.com.
Karalie, Jeremy and Jayden DeLuca.

In Memoriam
The Amazing
Ray “Thunder” Stern by Gene Mozée
He was one of the most amazing legends the iron game Gold had wrestled professionally, and they persuaded
has ever produced. Ray “Thunder” Stern’s life story Ray to give it a try.
would make a sensational movie—if you could find Ray broke into wrestling in 1950 at age 17. At first he
someone talented enough to play the part. His success used his real name, but a savvy promoter convinced
in aviation, fitness and him that a name change
real estate made him a would suit him bet-
multimillionaire. He’s ter, so he changed it
considered to have been to Stern, his mother’s
the greatest of all the self- maiden name. He ac-
made men who came out quired the nickname
of professional wrestling. “Thunder” for his spec-
He was born Walter tacular maneuvers in
Bookbinder in Brooklyn, the ring—like the flying
New York, in 1933. In drop kicks he used to
1946, at the age of 13, demolish opponents.
he ran away from home. He became a world
Using a friend’s I.D., he champion and world
joined the Merchant Ma- tag-team champion in
rines to see the world and a 21-year career that in-
experience great adven- cluded more than 3,600
ture, much as renowned matches, including one
writer Jack London had in which he pinned a
done when he became an previously undefeated
oyster pirate at age 13. 550-pound black bear in
“Jack London’s auto- 35 seconds.
biography became the He later became an
map from which I was accomplished aerobatic
determined to live my life stunt and commercial
by for at least the next 20 pilot and acquired
years,” Ray wrote in his his own small fleet of
autobiography, Power Learjets. Stern Air grew
of Thunder: The Rags into a reliable transport
to Riches Story of One system for passen-
Man’s Adventure of Fame, ger, commercial and
Fortune, Romance and medical cargo. On one
Fitness. occasion a business
He saw the Merchant contractor wanted to
Marines as a way out of transport 3,000 pounds
his impoverished Brooklyn neighborhood. He took two of high explosives to a dangerous area, and all other
50-pound dumbbells in a duffel bag to sea, to the sur- airlines refused. Ray agreed to take the shipment and
prise of a shipmate. “Hey, get that bag out of the way,” astounded witnesses by taking the controls and taking
said the sailor, who kicked it, much to his regret. off at full blast, doing a barrel roll on the way skyward!
Ray started bodybuilding at age 13 weighing 147 Ray was also extremely successful in the health club
pounds. With good eating habits and hard workouts he business. He started America’s first co-ed health club
built himself up to 210 pounds of rock-hard muscle. In and offered the first health club day-care service so
his prime he had 19-inch arms and a 50-inch chest. He parents could exercise. At one time his San Francisco
was once featured in Joe Weider’s Muscle Builder/Power club was taking in $100,000 per month. He had phe-
magazine. nomenal success in real estate and rental properties as
At the age of 16 he came to California and met Ar- well.
mand Tanny and Joe Gold at Muscle Beach. He celebrat- “My discipline for fitness and bodybuilding has al-
ed his 16th birthday by doing 30 reps with 300 pounds ways provided me with the competitiveness and drive
in the squat. It was Armand who encouraged Ray to stay needed for my success,” Ray told BestAeroNet.com.
in California to seek fame and fortune. Both Tanny and Power of Thunder is loaded with “Thunder Principles,”

in which he expounds his many valuable secrets of
success.
In 2000 Ray was honored by his peers with the Iron
Mike Mazurki Award at the Cauliflower Alley Club
reunion in Las Vegas. The award was created to cel-
ebrate wrestlers who succeeded outside professional
wrestling. In 2005 he received the Senator Hugh Farley
New York State Award from the Professional Wrestling
Hall of Fame and Museum.
“Ray always gave back,” said Steve Strong, his good
friend and fellow pro wrestler. “He would often fly a
few competitors to
the Mr. Olympia
and Arnold Clas-
sic for free.” Stern
attended almost Ray and Jim Lorimer.
every Mr. Olympia
and Arnold Classic
event. He never for-
got his bodybuild-
ing roots and was
good friends with
just about every
well-known person
in the iron game.
In 1996 Bob
Delmonteque in-
troduced Ray to
beautiful fitness
superstar Debi Lee. It was
love at first sight, and they
married in 1997. They had
10 great years together.
Debi won the Ms. Fitness
USA title
Ray and Debi.
in 1993 and numerous other awards during her competi-

tive career.
Ray Stern died March 6, 2007, at the age of 74 of an
antibiotic-resistant infection in Dallas. In an e-mail
announcing his passing, Debi said, “Ray will be remem-
bered for so many of his accomplishments and his in-
credible spirit, drive and dedication to anything he set
out to achieve. He was a very unusual man with visions
and the energy and know-how to make things happen.
He lived life to the fullest, and I am fortunate to have had
the most perfect marriage for 10 amazing years to the
most wonderful man on earth. Ray left pieces of himself
in all of our hearts. Thank you for the love and support
you have given us.” IM

Model: Greg Smyers

Fat-Burning Fact and Fiction
by Jerry Brainum
Most competitive
bodybuilders divide their
training into weight-training and
aerobics sessions. The ultimate goal
of weight training is to shape and
enlarge muscles. The primary purpose
of aerobics for bodybuilders is to burn
excess bodyfat and increase muscle
definition. So it makes
sense to separate
weight work and
aerobics. One long-
held scientific axiom
is the specificity-of-
exercise principle:
Exercise produces
specific effects,
depending on
its type and
intensity.

Another factor is the increased
resting metabolism that results from
an intense weight session. Studies
have found differences in how long
that lasts—anywhere from two to 48
hours—after a workout. The point
is, increased metabolic rate uses
more calories at rest, hence more
fat use. Much research suggests
that weight workouts promote a far
greater posttraining metabolic rate
increase than aerobics, though not
everyone agrees.
A recent study took a close look
at the effects of weight training on
fat oxidation.1 Most such studies
use untrained college students,
which makes them almost irrelevant
to people who have more exercise
experience. This one used trained
subjects. Fat breakdown and blood
flow were measured in the subcu-
taneous—meaning just below the
Model: Binais Begovic

skin—fat deposits in the abdominal
area of eight young men, average
age 24, before, during and five hours
after weight training and also on a
nonexercise rest day.
Past studies have found that
intramuscular fat deposits, or the
Past studies have found The major fuel for bodybuilding fat located in muscle, is reduced
that intramuscular workouts is muscle glycogen. An- after weight training, pointing to the
fat deposits, or the fat other is circulating blood glucose, use of that fat as a fuel for exercise.
located in muscle, is but that comes into play only when Typically, there’s a lower respiratory
muscle glycogen is depleted by exchange ratio right after and 15
reduced after weight workout sessions of more than two hours following a weight workout
training, pointing to hours. than there is on a rest day. The low-
the use of that fat as Dependence on muscle glycogen ered RER also points to increased
fuel for exercise. would seem to indicate that fat isn’t fat use. In the study, indicators of
a major player
during weight-
Simply put, if you want to get training sessions.
bigger and stronger, you lift heavy That’s where
weights. If you want to increase hormones re-
endurance, you lift lighter weights leased during the
for higher repetitions. Since fat can weight workouts
be burned only in the presence of come in. Such
oxygen, exercise that forces the use hormones as the
of more oxygen intake, such as aero- catecholamines,
bics, is best for fat burning. Aerobics epinephrine and
also encourages cellular processes norepinephrine,
that use greater amounts of fat. as well as growth
Because their intensity level is hormone, help
higher than that of aerobics, body- release fat during
building workouts are an anaerobic exercise. They’re
form of exercise. That means oxygen released during
does not play the key role during both weight and
Model: Timea Majorova
them that it does during aerobic aerobic sessions,

training. You do, of course, use oxy- which suggests
gen during anaerobic training but that both types of
much less than you do in aerobic exercise stimulate
training. fat use.

Model: Hidetada Yamagishi

higher fat oxidation, such as blood
glycerol and RER, were higher after
the weight sessions than on the rest
day.
During weight training the im-
mediate cause of increased fat
oxidation is the higher level of cat-
echolamines, but that doesn’t last,
with things leveling out about 30
minutes after the workout. A work-
out-induced elevation of growth
hormone, however, would kick in
much later and likely account for
the use of fat hours afterward. The
body also uses mostly fat to fuel
postworkout muscle protein and
glycogen synthesis. For that reason,
some researchers suggest waiting
about 30 minutes after a workout
before putting any carbohydrates
into your body to take advantage of
the increased postworkout fat use.
Model: Greg Smyers
them engage in three types of exer- as fuel and preventing the buildup
cise: of acid metabolic products that
would blunt fat use during exercise.
1) Low-intensity aerobic There were more free fatty acids
exercise only in the RE20 and RE120 groups than
in the aerobics-only group, sug-
2) Aerobics 20 minutes
Model: Cara Basso
gesting higher fat availability when

after a weight workout a weight workout is done prior to
(RE20) aerobics. Another notable differ-
ence was that the most fat oxidation
3) Aerobics 120 minutes occurred in the RE20 group. That
after a weight workout makes sense, since the catechola-
Another new study examined (RE120) mines released during the weight
the best time, either before or after session would still be elevated at
a weight session, to do aerobics.2 The weight training consisted of that point. In contrast, more fat use
Common sense suggests doing six exercises, three to four sets each occurred in the second half of the
aerobics after a weight session. done for 10 reps per set. The aerobic aerobic workout that was done 120
Weight training is far more intense session consisted of cycling at an minutes after the weight session.
than the average aerobics session, intensity level of 50 percent of maxi- The subjects in the study showed
and you need all the available fuel mum heart rate for an hour. That’s a marked rises in both catechol-
for the weight workout. Doing an low aerobic intensity—a method of amines and GH during the weight
extended aerobic session—meaning promoting the maximum use of fat session; the effects of GH take lon-
more than a five-minute warmup—
would make some inroads into fuel
stores and likely detract from the Common sense suggests doing aerobics after a weight
weight session. In fact, one study session. Weight training is far more intense than
found that doing a one-hour aerobic the average aerobics session, and you need all the
workout just prior to lifting weights available fuel for the weight workout. One study found
completely eliminated the normal that doing a one-hour aerobic workout prior to lifting
release of growth hormone during weights completely eliminated the normal release of
the weight session.
The new study used 10 untrained
growth hormone during the weight session.
subjects—a notable flaw—and had

ger to show up than the effects of
catecholamines. The GH was what
fostered fat use during the aerobics
session later. Significantly, both
bouts of aerobics done after weight
training yielded more fat oxidation
than doing aerobics only.
During the first 30 minutes of
aerobic exercise, you burn about
50 percent glycogen and 50 percent
blood glucose. Fat comes into play
gradually, beginning at the 30-
minute mark. On the other hand,
the priming effect of fat-releasing
hormones induced by working the
weights first enables you to burn
fat immediately if the aerobics fol-
lows the weight work within a short
The highest level of fat oxidation occurred when the

subjects did aerobics 20 minutes after the weight work.
Model: Amy Lynn
time. The weight session not only

stimulates a greater release of cat-
echolamines but also blunts insulin
release, which further improves fat
oxidation.
The bottom line is that the high-
est level of fat oxidation occurred
when the the subjects did aerobics
20 minutes after the weight session.
References
1 Ormsbee, M., et al. (2007). Fat
metabolism and acute resistance ex-

ercise in trained men. J Appl Physiol.
In press.
2 Goto, K., et al. (2007). Effects of
resistance exercise on lipolysis dur-

ing subsequent submaximal exercise.
Med Sci Sports Exerc. 39:308-315. IM

’07 NPC IRON MAN Figure Winner
Compiled by Jonathan Lawson


Height: 5’1”
Age: 24
Weight: 125 off-season; 110
contest
Hometown: San Diego, Cali-
fornia
Current residence: Rancho
Cucamonga, California
Occupation: Personal trainer,
fitness model, aspiring pro
figure competitor and fitness
director of SportsPros Inc.
Marital status: Engaged
Workout schedule: Five
days a week—Monday: heavy
delts, light triceps, abs;
Tuesday: heavy back, light
biceps, calves; Wednesday:
legs (emphasis on quads);
Thursday: light chest, light
delts, abs, calves; Friday:
heavy biceps, triceps, abs;
Saturday: legs (emphasis
on hamstrings, glutes and
calves). Off-season car-
dio: 30 to 40 minutes five
days per week; precon-
test: up to two hours
every day, split over
two or three sessions.

Sample bodypart workout
(legs, hamstrings empha-
sis): Leg extensions superset-
ted with leg curls, 4 x 20, 15,
15, 15; seated leg curls, 5 x 15;
dumbbell Romanian deadlifts su-
persetted with walking lunges, 4 x
20; sumo dumbbell squats super-
setted with stepups, 3 x 20, 15, 15;
leg presses (feet high) supersetted
with prone Swiss ball hip exten-
sions, 2 x 20
Favorite foods: Healthful—rice
cakes with natural peanut butter,
homemade turkey meatballs. Less
healthful—chocolate macadamia
nut cookies, pizza
Factoid: “I’m in the process of
going back to school to finish my
degree in exercise science.”
Future plans: “To compete in the
NPC Figure Nationals in hopes
of earning a pro card and to con-
tinue to help people achieve a
healthier lifestyle through a bet-
ter understanding of exercise and
nutrition.”
Contact info: www.MonFit.com
or mon_a.mark21@yahoo.com

SPRING UPDATE EYE ON THE FIGURE I
Confessions Of a contest junkie Lado Be Good
It’s been quiet in the world of
No revolving titles here
women’s physique competition. So
quiet that I set my browser to the
Bodybuilding.com New York Pro
Fitness Webcast a week early des-
perate for some kind of contest fix.
The feverish activity of the ’07 Arnold
Sports Festival in Columbus, Ohio,
just five weeks before was but a dis-
tant memory (Could that be someone
else in the videos at Graphic
Muscle.com?). With deadlines and
tax prep looming—and not even a
figure show for distraction—I found
myself roaming the Internet looking
for news, kudos, controversy, any-
thing to keep the Pump & Circum-
stance beat alive. I had to conclude
that everyone was busy dieting.
Tracey Greenwood’s victory in
New York on April 14 marked the end
of the drought (for Tracey as well as
the fans; it was her first win since the
’03 Jan Tana Classic). In fact, some
might say, be careful what you wish
Merv
for. With the Pittsburgh Pro Figure

just two weeks away as I write this
You got that right. Tracey nailed her
second-ever pro win. For more on the (and the pro-figure-qualifying Junior
New York fitness follies turn the page. USA only one), it’ll be nonstop bodies
in motion until November, including
Merv
14 pro figure shows and all the pro qualifiers in all three women’s sports. In other
words, it’s time to charge up the old camera battery. Painted Lado. With her physique fuller
In the meantime, I’ll be poring over the photo essays of the International com- than at the ’06 Olympia, where she
petitions, which begin on page 256, and rechecking my notes and pics from took sixth, Mary Elizabeth had the
Columbus to get in the mood. look the judges love to reward.
B A C K S TA G E S T O R I E S
Christine
practices
looking fab-
ulous. Keep
it up, Chris,
and there’s
a top-10 fin-
ish in your
future.
Gina practic- Zena is philosophical

es the bend after the callouts. She’s
and snap always got the NPC
to pass the Zena Collins Fitness and
time. Figure Classic in Palm
Beach, Florida, in Octo-
ber to look forward to.
MORE FIGURE
Speaking of
Flavors of the Month
Everyone
looked swell
No doubt there were people who in this lineup.
couldn’t see that Mary Elizabeth That’s another
Lado was the winner of the ’07 Fig- thing we often
ure International from the moment the say, although
15 toned and lusciously lean ladies of usually it’s,
the lineup came onstage at the expo almost every-
for the judging on March 2. I can’t one.… In this
imagine who they were, however, case, though,
outside of family and friends of the there’s no
other contestants. The 5’7” Louisiana qualification.
lassie benefits from the fact that the Absolutely ev-
one-piece-suit comparisons are usu- eryone looked
ally held first in pro figure competition. her absolute
She looks particularly smashing in a best—or
well-cut one-piece, and the one she darned near
was wearing in Columbus—blue with it—in Colum-
a glittering multicolored upper body— bus. And with
Merv
appeared to be painted on. good reason:
Merv
With Monica Brant, perennial With the NPC

Money shot. Valerie Waugaman had a
second-placer since the contest’s churning out What’s not to like?
look the photographers love to capture. inception, sitting this one out, a de- 24 or 25 figure Chas went from
serving Amanda Savell moved up fourth to seventh
pros a year, a looking like this?
a notch from last year into second. girl just can’t
Third went to ’06 National Figure champ Sonia Adcock, who blasted past afford to mis-
heavy hitters Latisha Wilder, Valerie Waugaman and Gina Aliotti in her time her peak at the International. Even
second-ever pro show. if she doesn’t, she can find herself
Wilder, in fourth, got her best placing at a major contest to date. Also de-
Photography by Ruth Silverman
inexplicably finishing lower. (Chastity

served—she never looks bad to this observer. Ditto for Waugaman, who’d Sloan, who dropped in the placings
tightened up her physique and toned down somewhat her “posing” on the quar- everywhere after taking fourth in this
ter-turns since the Olympia and cracked the Figure I top five for the first time. show last year, comes to mind.)
Aliotti’s sixth-place landing, on the other hand, was an unexpected develop- The scores for fourth, fifth and sixth
ment. Based on her condition—and recent contest history—I expected Gina to be were very close at the ’07 Figure I. After
the one blasting past the heavy hitters into third. Oh, well. Not that Adcock didn’t that there was a big jump to, in order,
look smashing, but the phrase “flavor of the month” did come to mind for just a Sloan, Julie “D.J.” Wallis, Chris-
minute. tine Wan and Inga Neverauskaite,
See the item at right to find out how the rest of the lineup finished. who rounded out the top 10.
More game ladies—Jane Awad,
Latisha gets Debbie Leung, Briana Tindall,
the award for
best sweat Cory Matthews and Zena Collins
suit shot. filled the last five spaces. Tindall, the
’06 North American champ, gets the
nod for most overlooked competitor,
but I’m willing to bet that won’t be her
status for long.
Look for plenty of these names to
show up in Pittsburgh on May 5.
Figure deb.
Briana will
have a
bright fu-
ture in the
sport—if
No truth to she takes
the rumor off her
that D.J. was coat and
charging stays a
admission while.
to the figure
dressing
room.

TRENDSETTERS
’Dela’s Doings Speaking of 14 pro figure shows to go

Guess who’s multiple divisions at a single event. (Now, that would be one
branching out into long prejudging.)
figure? None other Adela’s reasons, other than possibly picking up a little
than reigning Fitness change, are that she enjoys competing and would like to
Olympia champ Adela make some noise to promote the fitness camps she’ll be
Garcia. Now, before holding in the Houston area, according to a press release.
you start fretting that Since she can do it without making a total commitment to
Garcia’s loss of her Fit- figure, why not?
ness International title Though she’s the first to take advantage of the new rule,
to Kim Klein has her Garcia is not the first athlete to make a midseason switch.
sidestepping the in- Last summer Pro League head Jim Manion allowed Cathy
evitable rematch at the LeFrancois to return to bodybuilding from figure, setting
’07 O, you can save it the stage for the policy change. Though she’s likely to be
for something impor- followed by other fitness athletes, veteran and otherwise,
tant (like whether Mo looking to test their ta-tas in a bods-only show, it’s question-
Brant will ever win able how many will do as well as the Texas tamale—who
another title). Garcia, has been top bod in more pro-fitness shows than Steve
who moved to Austin, Wennerstrom has baseball hats—is likely to do in Houston.
Texas, a year or so ago, will enter the Houston Pro Figure on
July 21. That would be three weeks before the Europa Super Did somebody say fitness camps? Adela is teaming up with
Phat Camp phenom Jen Hendershott to spin off her own
Show, in Dallas, where she’ll compete in fitness. The two- camps in partnership with Hendershott’s wildly successful
time Olympia champ is taking advantage of a rule change program. With a six-camp tour starting in June, Adela’s OFF,
enacted late last year that lets women athletes compete in a.k.a. Overcome Fitness Fears, will offer different content
more than one division during a competition year. Previously, from the Phat Camps and emphasize one-on-on interac-
tion, with details to be found at AdelaFitness.com. Having
they had to declare their sport for the year and stick with watched the Texas tamale give a seminar at the IM FitExpo,
it, but now the only restriction is that they can’t compete in I know it’ll be a fantastic fitness-ed experience.
MORE TRENDS
Speaking of Blazing Trails in Texas

Also making announcements in April, the Said Pariso in her proposition,
athletes’ rep for women’s bodybuilding, which was posted on a couple of
Betty Pariso, put forth a proposi- Internet forums, “The current attempt
tion to the IFBB Pro Committee at weight classes is still not address-
that is bound to generate a bit of ing the concerns of the women who
buzz. That the federation should want to be less muscular. (We all
create a new division of women’s know you can be a lightweight and
competition called “physique” to still have tons of muscle.)
“bridge the gap between fig- “For years we all have heard that
ure and the current level of muscularity with women’s bodybuilding should go
today’s women bodybuilders.” back to the Cory Everson look,”
A fourth division? you query. Won’t that she continued. “To arbitrarily switch
reduce the prize money to barely enough to the look at this point is of course
purchase the complete works of Mitsuru unfair to the women bodybuilders of
Okabe? today. But many of us got into the
Apparently, Betty’s been listening to the sport idolizing the level of muscular-
comments of her constituents. In last month’s ity that Cory exhibited.” The solution,
installment of this column we talked about she suggested, is to start a
the frustration of the so-called smaller women whole new sport.
bodybuilders over the results of the ’07 Ms. Guess that pretty much
International, in which no lightweight or so- sums up the effect the
called more aesthetic types finished higher 20-percent-less-muscle
than sixth, and that was Dayana Cadeau, Tonie Norman, ninth at the Ms. I, guidelines of a couple years
is 5’3”. Some reformers think that
who, though she’s technically a lightweight, height classes rather than weight ago have had.
has the thickness to hang with the likes of Iris classes would be the answer to mass A later post by Ed Pariso, Betty’s
Kyle, Yaxeni Oriquen, Heather Policky, control in the female-bodybuilding husband—and partner in promoting
Lisa Aukland and, ironically, Betty Pariso. ranks. the Europa Super Show—spoke of
After Cadeau, the next-highest lighter-weight finisher was the women coming up in the sport who don’t want to have
Tonie Norman, in ninth. to keep chasing size to continue competing. “Betty is the

NEW YORK PRO MORE NY NOTABLES
Encore Performance Oh, what a wondrous Web
What a delight that Bodybuilding.com made

the relatively late decision to Webcast the New
York Pro Fitness on April 14. Despite my earlier
impatience, the actual broadcast times turned
out to be inconvenient. Not a problem. The on-
demand download is always available. So when I
did finally pull out the popcorn popper and settle
in to watch the show, I already knew the results
and had my list of questions at hand.
The contest was billed as “Julie Shipley-
Childs Defends Her New York Pro Title,” but it
Balik
turned out to be a two-point squeaker between
Tracey Greenwood and Heidi Fletcher. Standout-rookie-of-the-show honors
Greenwood, who appeared to have tightened went to Nicole Duncan, a class win-
up since her sixth-place finish at the Fitness I, ner at the ’06 Fitness Nationals, who
won both physique rounds but not unanimously pulled off some snazzy tumbling in a
pretty ding-dong-good routine to take
(no one took anything unanimously; the totals second in the two-minute round and
were high). Fletcher, who had to drop out of the seventh overall.
International midcontest due to illness, made up
for lost time with top-three physique scores and Stacy Simons,
third-placed routines. who had to
Roland Balik
Also coming in leaner, possibly leaner than pass on the

’06 Olympia
we’ve ever seen her (insert the usual caveat due to injury,
regarding computer images not being the ideal got an early
“Man, I dieted through Christ- medium for basing judgments) was Jersey vet invite for ’07.
mas,” moaned Heidi after she It will be her
Stacy Simons, who ventured across the
was forced to drop out of the Fit- ninth appear-
ness I. Not to worry. That “killer bridge to enter this show for the very first time ance in the
routine” she didn’t get to perform and got some respect, not just in the routine lineup since
in Columbus looked pretty hot in rounds, where she took second and fourth, but 1998.
New York.
also in the comparisons, where her numbers
were low enough to put her nine points behind Fletcher at evening’s end. Olympia
qualifications went to all three.
Regiane DaSilva got the judges’ nod for best two-minute routine and took
fourth overall. Shipley-Childs, whose dynamite librarian-themed number looked even
better than when she performed it at the International, didn’t bring the career-best
physique she had there. In Columbus she finished ahead of Greenwood, but even a
win in the 90-second routines couldn’t save her from landing in fifth here.
first person that these young women come to and ask what they must do,” said Ed. Also per-
“She’s smart enough and cares enough to look beyond herself and do what is right forming a
top-notch
[for them].” routine with
“This division would open up opportunities for the figure competitor who would like an ever
a little more muscle and the current bodybuilder who would like a little less muscle,” improving
Betty said. Not only that, but they’ll be able to take advantage of the rule change skill set
was Angela
discussed in the item on Adela Garcia on the opposite page. They’ll have to, as Monteleone-
promoters might decide to pick and choose the divisions they offer. Semsch.
The online discussion included the inevitable theories that this is another plot to kill Though she
women’s bodybuilding. That’s not likely, although if it were, evolve would be a better finished sixth
in New York,
word than kill. (After all, it’s all bodybuilding.) she’s quali-
A year or so ago the IFBB amateur arm instituted a new division for the men called fied for the
classic bodybuilding, and Pariso’s suggestions seem to be along the lines of that O thanks to
sport’s specs. At present the NPC, the federation’s U.S. member, has not added clas- last season’s
post-Olympia
sic bodybuilding to its lineup, and it’s not a stretch to think that Pro League manage- Palm Beach
ment—essentially the folks who also head the NPC—might see it as an impractical, if Pro Fitness.
well-intended, suggestion.
The discussion will undoubtedly have evolved by the time you read this, so stay
tuned. If Pariso’s proposal is still on the table, some obvious questions leap to the
head of the list. Like whether the Super Show will be the first big contest to add pro- P&C Factoid. The New York Pro Fitness
physique competition. And if that will be in addition to women’s bodybuilding, fitness has been staged annually by Steve Wein-
and figure. berger and Bev Francis since 2002.

Photography by Ruth Silverman
STILL MORE TALES FROM THE BIG WEEKEND IN COLUMBUS
Stephanie’s new
Not only
Finally Fit pro-
did Nancy
grams include
interview
workshops,
Governor
home parties,
Schwar-
one-one-con-
zenegger
sultation and
for the
cable-TV cover-
Bodybuild age. For info:
ing.com Stephanie
Webcast, Worsfold.com.
but she
mopped
up after-
ward, as Northern Exposure.
The Iron
well. Woman greets Tosca
Reno and
Bob Kennedy of Mu
sclemag and
Oxygen fame. Who
says the mus-
cle press isn’t a col
orful bunch?
“The better to
shoot you, my Expo ac-
dear.” J.C. ad- tion. Amy Speaking of Phat Ca
t mps,
vises Colette no manages here are JenHen and
ms some
to keep the ga to look of her P.C. talent tru
st (from
under wraps. hot and left): Heather Bear,
cool at Jennifer
Dobbins and Lishia
the same Dean.
time.
Dressing
room action.
Chas starts
out shyly and
then.…
Suddenly,
Mo introduces Pastor Michael Erratum. In last it’s girls
Wenger of StrongholdMinistries. month’s review of cute gone wild
com, which focuses on the sports Columbus couples, we at the
and entertainment worlds. left out Mike and Jules. Veterans.
MORE STAR TRAINERS

Speaking of films by Mits Okabe, Jenny’s
Get Close to Jenny Speaking of fitness camps

new DVD carries the intriguing title, “The
Harder I Work, the Luckier I Get.” Recorded
seven weeks before the ’06 Olympia, “it
Did you ever get the feeling the top athlete-trainers shows everything that went in to that vic-
are carving up the country? (And if so, will Adela Gar- tory, including weight training workouts,
cia and Monica Brant shoot it out in the streets of track workouts, meal preparation, a posing
Laredo for the Texas territory anytime soon?) Another seminar I taught, an intense leg workout with
newcomer on the inspiration-plus-perspiration circuit is legendary trainer Charles Glass,” reported
Figure O champ Jenny Lynn, who’s holding her first the lucky girl. Lucky for IRON MAN, this video
annual Jenny Lynn Fitness Weekend in Louisville, Ken- is available at www.Home-Gym.com.
tucky, on July 7 and 8.
“The fun-filled event will be packed with weight train-
ing workouts, nutritional seminars, track workouts, a You can contact
posing seminar, a seminar with professional make-up Ruth Silverman,
artist Amy Karr and photo shoots with famed pho- fitness reporter
tographer Terry Goodlad,” said Jenny, who offers a
and Pump & Cir-
multitude of training services at JennyLynnFitness.com.
Neveux
cumstance scribe,
“Sadly,” she added with perhaps just a touch of humor,
the three meals per day provided would “be diet food, in care of
as I’ll be preparing for the 2007 Figure Olympia.” IRON MAN, 1701 Ives Ave.,
Talk about getting down with the stars. Participation Oxnard, CA 93033; or via e-mail at
is limited; consult the Web site for details. ironwman@aol.com.

FITNESS Interna
Panel Says It’s Klein’s Time to Shine
ARNOLD
CLASSIC
Photography by Roland Balik and Merv
Top six (from left): Tracey Greenwood, Jen Hendershot, Kim

Klein, Adela Garcia, Tanji Johnson and Julie Palmer.

tional
1) Kim Klein

3) Adela Garcia
2) Jen Hendershott
6) Tracey Greenwood

4) Tanji Johnson
7) Julie Shipley-Childs
Find Complete Coverage

and Hundreds of Photos at
9) Hollie Stewart
5) Julie Palmer
8) Debra Czempinski

ARNOLD
FIGURE Inter Mary Elizabeth Holds On
CLASSIC
Photography by Roland Balik and Merv

national
to Her Columbus Crown
Top six (from left): Gina Aliotti, Sonia Adcock, Mary
Elizabeth Lado, Amanda Savell, Latisha Wilder and
Valerie Waugaman.

2) Amanda Savell
1) Mary Elizabeth Lado

3) Sonia Adcock 4) Latisha Wilder

Ms.
Iris Soars
ARNOLD
CLASSIC Photography by Bill
Dobbins, Roland Balik
and Merv
1) Iris Kyle

International
to Third “Classic” Victory
Top three (from left):

Yaxeni Oriquen, Iris
Kyle and Heather
Policky.
2) Yaxeni Oriquen

4) Lisa Aukland
3) Heather Policky
6) Dayana Cadeau
5) Betty Pariso
Find Hundreds More Photos at


Femme Physique
Pumping and Primping Backstage in Columbus

Vérité
Photography by John Balik

Quick Lifts Are Key for Crafting
a Stronger, Broader Back
by Bill Starr • Photography by Michael Neveux
ne of the things I’ve The back, on the other hand, thrives on vigorous
movements, and you can do quite a few with very
always liked about little equipment and in a small area. I believe every
training the back strength program should include at least one quick
lift. That’s not because you can use more weight on
is that there are so those exercises—for in most cases you’ll handle less
many useful exercises weight than you can on deadlifts or bent-over rows—
but rather because the explosive movements activate
to choose from. In addition, the muscles and corresponding attachments differently.
back responds very favorably The greatest benefit of doing a quick lift is that it
forces the nervous system to become more involved,
to explosive movements, which which produces faster gains.
The quick lifts I use include power cleans; power
is not the case for the shoulder snatches; snatch-, or wide-grip, high pulls; and clean
girdle or hips and legs. While high pulls. I start my athletes on the power clean. It’s
the ideal pulling exercise to learn first. Once trainees
it’s true that push presses and learn how to power-clean correctly, they can do all
jerks can be done dynamically, the other exercises I’ve mentioned, plus a host of
others, much more easily. And as they’re honing their
the other standard exercises form on the power clean, they’re building a solid
for the shoulder girdle, such as strength base that will help them move on to the
other quick lifts, especially the two variations of the
flat- and incline-benches, need high pull.
to be performed in a controlled The power clean is known as the “athlete’s exer-
cise” for a couple of reasons. Good athletes excel at
fashion. That goes for exercises it, and performing it enhances athletic attributes
that work the hips and legs as well. such as coordination, timing and quickness. I used
to tell the coaches of various sports at the University
Attempting to squat, lunge or leg- of Hawaii and Johns Hopkins who their best athletes
Model: Justin Balik
press rapidly usually results in were just by observing them at their first power clean
session. I was always right. When I taught the Big
dings or more serious injuries. Three to the newly drafted players of the Baltimore

player, I’d have the athlete assume
the proper starting position and tell
him, “Now pull the bar up close to
your body in one fast motion and
rack it on your shoulders.” And he
would do just that without any hesi-
tation or difficulty.
As with any other high-skill
athletic movement, improvement
comes with diligent practice and at-
tention to the smallest form points.
The better your technique, the more
weight you’ll be able to handle,
which means greater strength gains.
Perfecting your form also lowers
your risk of injuries. During the
learning phase, stay with lighter
weights so you can concentrate
fully on doing each rep correctly.
Once you have the form down pat,
the numbers will take care of them-
selves.
Step up close to the bar so that
your shins are touching it. Your feet
should be shoulder-width apart
Model: Chris Cormier

with toes pointed forward. To find
your ideal foot placement, shut your
eyes and set your feet as if you were
about to do a standing broad jump.
That’s your strongest thrusting posi-
Dynamic exercises like power cleans can help build back size tion. The grip will vary slightly due
and etch in detail. The greatest benefit of a quick lift is that it to different shoulder widths, but for
forces the nervous system to become more involved. most this guideline works. Extend
your thumbs until they barely touch
the smooth center of an Olympic
Colts, I told the coaches and general more muscles you activate, so you bar. Or grip the bar just outside your
manager that I could list them from must spend time practicing tech- legs. A bit of trial and error may be
best to worst in terms of athleticism. nique. Don’t overcomplicate the necessary. If your grip is too nar-
They didn’t believe me until I wrote mechanics of the lift, however—a row, you’ll have trouble racking the
down the names. I ranked the rook- common mistake. During the first bar properly, and if it’s too wide, the
ies in the exact order in which they’d hectic days of an off-season pro- rack will hurt your shoulders.
been drafted, and I’d never seen the gram the football coaches would Flatten your back, lower your
draft report. I just put them through help me with the beginners. Unlike hips, and look straight ahead—but
a workout. My gauge was the power most collegiate strength coaches, I don’t lower your hips too much.
clean. never had an assistant. Invariably, Higher is better because it gives
Once athletes have perfected my helpers would turn the simple you a longer pulling lever, but only
their technique and are handling movement of power-cleaning a if you’re able to hold that starting
heavier weights, the power clean weight into a highly complex ma- position when you break the bar off
has a great carryover value to any neuver that left the players dazed the floor.
sport. It has been shown that after and confused. The coaches would Before you commence the pull,
swimmers become proficient in break the lift down into several seg- make sure your front deltoids are
the power clean, their move off the ments: how to bring the bar from slightly in front of the bar and the
starting block is faster. The same the floor to your knees, then how bar is against your shins. Instead
happens with sprinters. Rowers to bring it from your knees to your of thinking about pulling the bar
respond very favorably to this quick waist and, finally, how to flip the off the floor, push down through
lift. Not only does it improve overall bar into the racked position at the the floor with your feet. That helps
back strength, but it enhances tim- shoulders. you establish a solid base. The start
ing and coordination, critical factors The athletes weren’t able to get needs to be a controlled move. Don’t
for success in their sport, as well. the feel of the movement because attempt to jerk the bar upward. The
When done correctly, the power there were too many factors to think bar will always try to run forward,
clean works nearly every muscle in about. When I’d see that happen so you have to guide it in the correct
your body from your feet to your with an athlete, after the coach line close to your legs. Remember, a
head. The better your form, the moved on to bewilder another bar doesn’t have a brain. It only goes

weight. As that happens, bend your
knees to help absorb the shock of
the descending bar. That should be
a short dip and not an exaggerated
one. Since the purpose of doing the
power clean is to develop as many
muscles as possible, the longer the
pull, the better. The dip should not
resemble a half squat but, rather, a
short, coordinated move that’s just
enough to cushion the shock of the
bar striking your body.
When the bar is racked, your
upper body must remain erect or a
bit forward, or you’re inviting lower-
back problems. Some athletes are
unable to correct that form fault,
so I have them make adjustments
to the way they rack. I have them
take a short step to the side or back
with one foot or skip to the side with
both, which enables them to main-
tain a straight torso and eliminates
jamming the lumbars.

After the bar is racked firmly on
your shoulders, stand up and get
ready to lower the weight to the
floor. The important thing to re-
member is that you need to do that
with a flat back, not a rounded one.
You can do high pulls with a narrow grip, but to improve That’s best accomplished by flipping
your quick-lift abilities in the snatch, you need a wider grip. the bar over and stopping it at your
waist, then deliberately lowering it
to the floor.
Reset and make sure your grip,
where you lead it. lift your shoulder girdle up to create feet and back are where they should
Once the bar passes your knees, a ledge of muscle on which to fix the be; tuck the bar in against your
it should start picking up speed.
Drive your hips forward in a fast,
powerful move, extend high on your
toes, and contract your traps. All the
while your arms are still straight.
Hips, calves, traps and then arms
is the sequence you want. If you
bend your arms before activating
your traps, you won’t be able to use
those very strong muscles nearly as
efficiently, and it will have a nega-
tive influence on the finish. As soon
as the traps elevate the bar, follow
through with your arms to give it
that final snap so you can rack it
more easily.
When the coordinated efforts of
your traps, arms and calves have
put a jolt in the bar, it will float
momentarily, and that’s when you
drive your elbows under it and rack
it across your front delts, not your
collarbones. Banging the bar against
your clavicles repeatedly is not After a swimmer becomes proficient in the power clean, his
only painful, but it can damage the move off the starting block is faster.
bones as well. As you rack the bar,

shins; extend your deltoids out in If you’re quite tight, repeat for sev-
front of the bar; and do your next eral sets.
You Can Get
rep. Do your breathing prior to
the initial pull and after the bar is
For the next step you’ll need a
partner. Grip the bar with both
Bigger,
racked. Hold your breath during the
execution of the lift.
hands and fix it on your shoulders
just as you would when you rack
Stronger
As you’re pulling the bar upward,
think of the movement in terms of a
the power clean. Have your partner
slowly elevate your arms by pushing
and Leaner
whip cracking; relatively slow com- up against your elbows. In order for Faster Than Ever
ing off the floor, picking up speed this to be effective, you must main-
through the middle and turning tain an upright torso. If you lean
Before!
into a blur at the finish. Once you back, you’re defeating the purpose You don’t have to burn hard-earned muscle
learn to blend all three segments of the exercise. When your elbows as you melt away fat. Now you can actually
into one smooth movement, the are as high as you can stand, hold build more muscle size and strength as your
abs get razor sharp and you get ripped.
bar will float upward almost effort- them there for an eight to 10 count, That’s the attention-grabbing look you want
lessly. take a break, then do it again. Each now, and the new Fat to Muscle 2 shows you
how. You’ll discover:
A further word on racking the time you do this isometric hold,
bar. Many who try power cleans you’ll find that your elbows are a •eatPrecise nutrition guidelines and diets—
to max out your muscle mass as pounds
for the first time find that they’re tad higher than on the previous of ugly bodyfat disappear. (Learn the Carb-
very tight in the shoulders and have set. It’s also useful for anyone who Stacking strategy that can transform mus-
cle size and stoke the fat-burning furnace.)
difficulty racking the weight. That’s wants to do front squats but is hav-
particularly true for those who’ve ing trouble racking the bar properly. • Which substance—found in almost any
kitchen—is the ultimate aid for energy,
been doing lots of bench presses Five sets of five reps works well better muscular response and fat burning.
or extensive arm work. Also older for power cleans. Start with a rela- • How dairy can help you burn fat—
yogurt, cheese and milk can get you leaner.
athletes who haven’t bothered to tively light weight and add to each
keep their shoulders flexible. Those set just as long as your form is good.
• How to increase fat use with a minimum of
aerobic exercise, and why aerobics may be
who have this problem must spend Should your form break down, take a waste of time for a lean, muscular look.
time stretching their shoulders and off some weight and correct your • The amazing direct/indirect Fat-to-
Muscle 2 training program—with this
elbows before doing power cleans. mistake—or mistakes. Doing 155x5 innovative routine it appears as if you train a
The best way to accomplish that in perfect form will yield more bodypart only once a week, but you really
train each twice thanks to indirect work (and
is to put a bar in a power rack at benefits than banging around with each workout takes less than an hour).
shoulder height and lock it in place. 185x5 using sloppy technique. • The 8 key nutrients for faster fat burn-
ing, including how much to take of each.
Grip the bar at your shoulders, lift I’m aware that many older ath-
one elbow as high as you can while letes, no matter how hard they • Top 6 fat-to-muscle tricks. (Great info!)
keeping your body straight, and try, cannot achieve the flexibility
• The 10 rules for super energy.
The secrets to melting away bodyfat as you
hold that position for a count of to rack the bar on their shoulders build lean, ripped muscle
are all packed in this IRONMAN
eight to 10. Then do the other arm. without a great deal of pain. They bulletin—eating plans,
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be able to climb the bar upward
and be in a position at the finish to
put a jolt into it just before you dip
and lock it out overhead. You must
have sufficient floating time with
heavy weights. Otherwise, the bar
will stall too low to lock out cor-
rectly.
Another form point that’s criti-
cal to success when the weights get
heavy is body extension. At the very
top of the pull you must be high
on your toes with your traps con-
tracted, elbows bent while they’re
up and out. Should you not be fully
extended and leaning forward,
even a bit, you’re going to have dif-
ficulty finishing strongly and lock-
ing the weight out. Seeking height
and stretching out your body helps
you achieve that objective.
More about the lockout in a mo-
ment. First I want to go over where
to grip the bar for a power snatch.
It depends on: 1) how broad your
shoulders are and 2) how flexible
Model: Greg Blount

you are in your shoulder girdle. Dr.
John Gourgott, as a 198-pounder,
could power-snatch using a clean
grip. He was, of course, the excep-
If your shoulders hurt when you rack the bar on power cleans, tion. There are scores on most
try power snatches. They aren’t a high-skill exercise like power Olympic bars located six inches
cleans, but they’re not stressful to the shoulders. in from the collars on both sides.
I have athletes grip the bar so that
their ring fingers are around the
should forget the power clean and Observant readers will have scores. That works well for the
try the power snatch. It, too, is a noticed that I overlooked a signifi- majority of them. The factors de-
high-skill exercise that requires all cant technical aspect of the power termining where to grip the bar
the same athletic attributes as the clean—the elbows must be up and are whether you can pull the bar
power clean, yet it’s not stressful to out at the finish. I didn’t forget. I correctly and smoothly through the
the shoulders. just wanted to save it for the power full range of motion and whether
The main differences between snatch discussion, since it’s so criti- it’s not stressful to your shoulders
the two quick lifts are that you grip cal for success in the longer pulling when you lock it out. If it does hurt
the bar wider for the power snatch movement. your shoulders, change it slightly
than for the power clean and that Although it’s possible to cut until you find the grip that fits you.
you have to pull the power snatch your pull and still make a power Technically, a power snatch
much higher. All the other me- clean, that doesn’t work for the should be locked out with straight
chanics are the same, except for power snatch. The bar has to move arms. No bending and pressing the
the rack, of course. On the power smoothly, accelerating up your body bar to lockout. Should you be plan-
snatch, instead of fixing the bar and over your head high enough ning on entering Olympic competi-
at your shoulders, you lock it out that you can dip under it and lock tion, you need to make sure you
overhead. The longer pulling mo- out your arms. That requires a pow- lock the bar out completely on
tion requires closer attention to all erful finish—based on a strong start every rep so that you don’t develop
those form points I mentioned for and middle—and can only be ac- the habit of pressing it out. If you’re
the power clean. The bar has to stay complished if you keep your elbows only including power snatches for
even tighter to your body during the up and out to your sides until the variety or perhaps to improve your
power snatch; the sequence of hips, bar is at your nipples. athletic skills, however, you don’t
traps and arms is more critical; and Once your elbows turn back, you have to completely lock out the bar
body extension is absolutely es- no longer have any upward thrust. overhead. It’s okay to press it out
sential. Also, the analogy to a whip At that point you’re totally depen- slightly at the finish. In fact, many
cracking is extra important for the dent on the momentum you’ve coaches encourage that, since
power snatch because you’re seek- created. So the longer you keep your pressing out a weight with a wide
ing greater height. elbows up and out, the longer you’ll grip strengthens the deltoids in a

Model: Justin Balik
On power clean, before you start the pull, make sure your front delts are slightly in front of the bar
and the bar is against your shins. Do not bang the bar against your clavicles at the top.
different and beneficial way. In a matter of weeks you’ll feel tion of a deadlift and shrug, the tran-
After the bar is locked out and comfortable doing power cleans sition from one to the other must
you stand up under it, don’t merely and power snatches. Now you’re be continuous and fluid. Often with
hold it passively. Rather, push up ready to add high pulls. They’re less heavy weights there’s a tendency to
against it forcefully, stretching your complicated than the longer pulling hesitate in the middle, which results
body as high as you can, and hold movements, so you’ll be able to use in hitching the bar. That disrupts
it there for a three-to-four-second good form rather quickly. the rhythm and keeps the bar from
count. On your final rep hold it Straps are necessary. They help going as high as it might.
even longer. Supporting a weight you to pull longer and with more Another form fault that occurs
overhead that way activates a host intensity without having to worry frequently is that the hips come up
of muscles in your back and shoul- about maintaining a firm grip. All of too fast. You must lock your back
ders that aren’t usually worked, the technical points are the same for and hips so they don’t lift up at a
including the rotator cuffs, the high pulls as they are for power faster rate than the bar. When that
Flip the bar over and stop it at cleaning and snatching, except happens, the bar runs forward and
your waist before returning it to the for racking the weight. Plus, the out of a strong pulling position.
floor, making sure your back stays bar doesn’t travel as high once the Rounding the back is a common
very straight all the way. Reset, weights get heavy on the high pulls. mistake on the high pull. It has an
check that the bar is snug to your Nevertheless, the warmup sets adverse affect on the finish, so you
shins, your feet are in the correct on both forms of high pulls often have to lock your back tightly. The
position, your back is flat, your del- climb up over your head. That’s best way to do that is to pull your
toids are slightly out in front of the what you want because from that shoulder blades together and keep
bar, and then do the next rep. very first rep you want to instill a them that way throughout the exer-
During the learning stage, stay mental pattern of fully extending cise.
with five sets of five, but once the that will carry over to the heavier So the keys to doing high pulls
weights get demanding, switch poundages. So never cut your pull, correctly with either grip are main-
to this formula: two sets of five as even if the bar ends up high enough taining a flat back; elevating the bar
warmups, followed by three to five to lock out. Higher is always better. and hips at same time; using the
sets of three, working to limit. While the high pull is a combina- proper sequence of hips, traps and

As your poundages move up on the quick lifts, you’ll see your
overall mass start to increase as well. Your back and traps will
take on a much thicker appearance.
arms that you learned for power How high should you go? Your
cleans and snatches; keeping your eventual goal is 100 pounds over
elbows up and out and extending your best power clean on the clean
fully. Try to get a pop at the top on high pull and 75 pounds over your
every rep, and you’ll get greater top power snatch on the wide-grip
results. high pull. During the learning
Most lifters like to do a few power stage, however, you need to stop
cleans or snatches before moving whenever your form breaks down.
on to high pulls. That’s useful, since For instance, if you’re dragging the
the longer pulling movements en- bar up your thighs with a rounded
able you to practice the many form back and are only able to give it a
points before loading up the bar. A nudge at the top, lower the weight.
good workout plan would be to do Whether you decide to do
two or three sets of power cleans power cleans or power snatches at
or snatches with light-to-moderate the same session as high pulls or
weights, followed by five to six sets at separate workouts or choose to
of threes on the high pulls. do just a couple of these exercises,
I use triples rather than fives be- you’ll be pleasantly surprised to
cause you can handle more weight discover how effective they are at
with the lower reps, and you can building greater size and strength
also concentrate on your technique in your back.
if you’re not as tired. Keep in mind
that the primary reason you’re Editor’s note: Bill Starr was a
doing the high pulls is to overload strength and conditioning coach
the pulling muscles and threes at Johns Hopkins University from
serve that purpose better than fives. 1989 to 2000. He’s the author of
Should you want to increase your The Strongest Shall Survive and
workload, just add extra sets. Defying Gravity. IM

Angles and Edges Drop and swap exercises and
techniques for better results
IRONMIND
M
ost people who fail to make progress in their training in the past—and provide the elements you need for recovery—
don’t try hard enough or long enough. They throw in your body will adapt by getting bigger and stronger. It’s a nice
the towel before they ever really get going. Maybe they theory, and it really does work. The problem is that you can’t
shy away from the tough exercises that make you gain. Or stay with the same program too long. Many people have found
when they do them, they slack off and have all sorts of ex- that they really can add five pounds to the squat bar at every
cuses for why they can’t lift any more weight than they’ve been workout for a few weeks while they’re on a specialized 20-rep-
lifting for the past three years. Or maybe they just sing a song squat program or when they start with a moderate weight and
of general genetic woe, putting the burden for their stagnation are cycling toward a one-rep-maximum lift. As good as those
on the scrawny shoulders of their forebears. programs are, however, it’s the kiss of death to stick with them
Given the fatal results of quitting too easily, it’s always good forever. Instead of trying to milk a routine too long or focus on a
to keep in mind the image of pounding, pounding, pounding. certain lift month after month, you need to develop some horse
That’s why we all like to make heroes of the one more reppers, sense about when it’s time to switch to another approach.
the guys who look like they’re dead meat on the third rep but To help get the right mind-set for the next step, think of your-
actually grind out a full 10. Such bullheaded determination self as a guerrilla: Instead of going for a massive frontal assault,
pays big dividends when it comes to size and strength. Still, go for advancement by checking different angles and scouting
there comes a time when you just can’t make any more gains around the edges. Sneaking up on the lift or the bodypart that’s
by crashing up the center, a time when you have to find some stopped gaining calls for a little creativity.
new angles. In fact, learning to work the angles is a sure way Creativity means different things to different people, but
to give your training an ongoing edge. we’re concerned with putting a new twist on an old concept.
The basic principle behind training for increased size and One great strongman always switched to one-arm dumbbell
strength is that if you coax yourself to do more than you have presses whenever he stalled out on behind-the-neck presses.
It wasn’t a radical departure,
but it was enough that his body
New angles in and mind responded. That
your workout can enabled him to sneak up on
lead to busting his behind-the-neck presses,
out of plateaus. and he started gaining size and
strength again.
Today it’s well accepted that
banging away on a few basic
exercises is the key to big gains
in bulk and power, but that
was once a revolutionary idea.
Mark Berry, who developed it,
was considered a heretic by
the proponents of the 1,001
exercises approach. Believe it
or not, there was a time when
one set was the standard, but
when J.C. Hise and others
Neveux \ Model: Binais Begonic
started doing multiple sets, their

progress was astonishing, and
others followed suit.
When you consider that even
a guy who’s been going to a
gym for only a few months has

probably seen a dozen different types of curls, you’d think Joints
that bodybuilders would never get stuck in training ruts.
Because we’re all creatures of habit, however, we do, even
when our routines are no longer working. Try hitting things
Quads, Knees and Squats
from a different angle. It can be as simple as changing your
R
ecently, scientists
sets and reps, but a better approach would be to change the looked at the knees
exercises as well. You can also change the order of exercis- of more than 200
es, the days you train, the time you train or where you train. people with osteoarthri-
Even a new T-shirt has been known to produce enough nov- tis of that joint and found
elty to spark a gain or two. The important thing is to change that the subjects with the
what you do. How much? Enough to attack your workout strongest quadriceps had
with some gusto and to get somewhere for your efforts. less cartilage loss behind
Powerlifters seem more constrained when it comes to the kneecap. So if the best
training variety because they focus on just three lifts; Olym- quad-strengthening exercise
pic lifters, of course, focus on just two. Don’t let that be an is the squat, it makes sense
excuse for you. Consider snatches. You could do snatches that squats strengthen the
from the floor, from boxes of different heights or from the knee joints and don’t dam-
hang—meaning below the knee—at the knee or above the age them. Of course, that
knee. You could also do power snatches in each of those conclusion is based on doing the exercise correctly, not
lifts. There are many applicable assistance exercises as well. overusing it or using dangerous form. —Becky Holman
Remember, it doesn’t always take a radical change to get www.X-tremeLean.com
the fresh results you want—going from the floor to the hang
might be all you need to hit a personal record snatch. You
want to sneak up on the lift that’s been defying progress—hit it
from a new angle.
As you make your changes, always keep your goal in
mind. You might be hunting around the edges, but don’t Kid Stuff
confuse the means and the end. Let’s say you’re dying to
get your bench press moving again and you reach the point
where more benching just isn’t doing a thing for you. So
De-Bully-izing It’s about self-esteem,
discipline and respect
you concentrate on some partials and doing a tremendous
A
amount of triceps work. That’s perfect, but you don’t want to recent study pub-
fall into the trap of trying to become the next partial-bench- lished in Adoles-
press king or the grand master of the French press. You’re cence found that
doing these things to boost your bench press. As soon as middle school kids who
they quit being productive for that purpose, move along took martial arts classes
again. experienced a significant
It’s nice to be stubborn, but when coming straight in quits decrease in violent behav-
yielding results, it’s time to change. It’s time to play the angles ior, while their confidence
and work the edges. —Randall Strossen, Ph.D. levels increased. Martial
arts stress courtesy and
Editor’s note: Randall Strossen, Ph.D., edits the quar- respect, so bullies taking
terly magazine MILO. He’s also the author of IronMind: Stron- regular martial arts classes
ger Minds, Stronger Bodies; Super Squats: How to Gain may become less belliger-
30 Pounds of Muscle in 6 Weeks and Paul Anderson: The ent.
Mightiest Minister. For more information call IronMind Enter- —Becky Holman
prises Inc. at (530) 265-6725 or Home Gym Warehouse www.X-tremeLean.com
at (800) 447-0008, ext. 1. Visit the IronMind Web site at
www.IronMind.com.

Bomber Blast MIND/BODY
Muscle-Building Research and Study

S
ometimes I sense I should the deeds wherein results are most
be focusing my attention forthcoming. Silence your TV and
on matters more urgent cell phone, and dare not drop your
and critical than shaping muscles coins in the sugar-popping vending
and lifting weights over my head. machine. Put on your sneakers and
Take a sharp knife and cut the workout gear and head for the gym
world in half. What do you see? down the street, in the garage or at
It’s a bit of a mess, isn’t it? I feel the park. Should you pass someone
compelled by duty and compas- along the way, smile and say, “I’m
sion to list the disturbances the gonna work out.”
Neveux \ Model: Markus Reinhardt and Hubert Morandell

planet and its inhabitants are I almost suggested, “I’m gonna
suffering, most of them by the blast it,” but in my town they’d dial
hands of you and me and our 911 and you’d be surrounded by a
neighbors, but that would be SWAT team and Homeland Security.
off-topic and as welcome as lice. “Get down on the ground...now!”
The one thing we can do in keep- Working out is exactly that, work-
ing with our mission is contribute ing out our muscles and energies
to the prevention of further de- and health-based desires. Moreover,
struction by cultivating our own exercise works out our stresses, our
garden. insecurities, our inhibitions and our
We know life is unfair. Power, fears. Our workouts, our bouts with
greed and conceit shadow the the iron, clarify our minds, strengthen
humble and virtuous. The few our backs, heal our wounds and
have much, and the many have little. The world produces direct us in ways that are dependable and correct. Ample,
nukes and nuts, terrorists and genocide, drive-bys and AIDS powerful and well-contoured muscles happen along the way.
and cancer and politicians. We look and listen, but we don’t In a recent experiment I took a handful of terrorist volun-
see and hear. teers and engaged them in the rigors of weightlifting to build
We could go on and on about imbalances and injustices muscle and might. I had them eat right (lots of protein and
like a beam of light into the darkness, a wave of sound into fresh whole foods regularly) and train according to a basic
the silence, but why? Let’s save our energy and passion for four-day-split routine, including supersets and moderate aero-
bics. After completing 12 weeks of exhilarating workouts,
they set out to continue their lives.
The terrorists, a total of 12 in number, agreed to on-
Teen Scene going monitoring. When they were requested by their for-
Vital Vitamins? mer associates to strap on explosive-packed vests, each

refused, saying they were not going to wear no stinking
vest over their muscular, well-formed pectoral muscles.
Some said, “I don’t think so, bub”—they were busy pre-
A
study published in the Journal of the American Di-
etetic Association reports that teenagers who take paring their high-protein meals—while others exclaimed it
a daily multivitamin have a healthier lifestyle and was shoulder-and-arm day or whatever, and their training
diet than those who don’t. The question is, Are the vita- partners were waiting for them at the gym. Three of the
min users healthier group were studying for personal-training certificates and
because they come declined further cell functions. One guy joined the Marines
from families that and was leaving for boot camp. Bible study absorbed
practice healthier several of the fellows, and two were engaged to be mar-
habits? Possibly. ried and working for the city fire and police departments.
The teens who Most of the gang meets every Saturday morning at the
took vitamins were Denny’s for the Chamber of Commerce’s weekly pancake
generally more breakfast.
physically active. Working out extends one’s life
Nevertheless, tak- and makes life worth living.
ing a vitamin can —Dave Draper
Neveux \ Model: Justin Balik
reinforce healthful
habits and can Editor’s note: For more from
prevent deficiencies Dave Draper, visit www.Dave
and is overall good Draper.com and sign up for his
health insurance. free newsletter. You can also
check out his amazing Top Squat
—Becky Holman training tool, classic photos,
workout Q&A and forum.

New Stuff
Where old school
Introducing TheRack meets hi-def
I
f bodyweight resistance keeps the
soldiers that protect our country
in great shape, can it work for
you? The people at TheRack stake
their reputation on it. They’ve com-
bined military fitness and old-school
exercises with state-of-the-art engi-
neering, creating what fitness ex-
perts like Patrick Netter have called
“a whole new category of exercise
equipment.”
A workout on TheRack includes
full-body dips, triceps dips, a va-
riety of pushups and abs, biceps
and shoulder exercises in a single
one-unit-does-it-all device. You can
perform
exercises in
three differ-
ent machine configurations. Each targets
the muscles differently by changing hand
and body positions to build core strength,
muscle balance, power and endurance.
In total there are 18 legitimate exercises,
enabling you to hit and sculpt seven differ-
ent bodyparts.
TheRack has three patents and 10 years
of research and development supporting
it, according to its inventor, Travis Burrell.
He should know something about strength
and endurance conditioning, having spent
the past six years competing around the
world in Ironman triathlons.
The versatility of TheRack gives it the qualities of a home gym,
yet it’s completely portable (and storable). Its 30-pound steel frame
is rugged and offers the ability to add more than 40 pounds of
plates for additional resistance.
According to Burrell, “Even if you’re at the gym every day, you’ll
still feel TheRack workout immediately.” That’s thanks to its one-
of-a-kind construction. In fact, TheRack is the only dip machine
in the world that can
be reconfigured to do
18 upper-body and
ab exercises. What’s
really amazing is that
it’s priced under $200.
For more information
call (877) 213 2131,
or click your way to
TheRackWorkout.com.

Gallery of Ironmen MIND/BODY
MIND/BODY
John Holtum The Cannonball Man

from attempting the
I
n the golden age of
vaudeville strongmen stunt, but the Danish
plenty of athletes lifted athlete was persistent.
heavy cannons over- After two years of
head, juggled cannon- practice and several
balls or even fired artillery accidents (it was re-
pieces while resting the ported that one of his
massive guns on their fingers was blown off in
shoulders. Only one man one of those mishaps),
dared to perform the he eventually perfected
ultimate cannon feat: the trick, and from
catching a ball shot from then on his fortune and
a cannon fired directly reputation were made.
at him. It seems incred- By all accounts
ible that such a feat Holtum’s act was truly
was possible, but one spectacular. An assis-
extraordinary athlete did tant would load a pro-
it many times a week. jectile into a regulation
His name was John cannon on one side
Holtum, and he was of the stage and after
born in the Danish town a deafening explosion
of Haderslev on October Danish strongman John the ball would fly direct-
29, 1845. At the age of Holtum was a darling of ly toward the strong-
the ladies. This photo is
15 he enlisted as a sailor circa 1875. man. The athlete stood
and ended up in Califor- at the other side of the
nia, where he had several stage wearing a pair of
jobs. In San Francisco he found work sturdy gloves and thick padding on
in a circus as a professional strong- his chest as he attempted to catch
man. the ball in his hands. The charge of
After returning to Europe in 1870, gunpowder was clearly much less
he thought up the idea of catch- than would have been used on the
ing a cannonball, and he began to battlefield, and perhaps the can-
experiment. The experts all tried to nonball was hollow, but even so, it
dissuade him was a difficult and dangerous
feat, calling for tremendous
strength, nerves of steel and
lightning-quick reflexes. As
soon as Holtum caught the
projectile, he immediately
threw it down to prevent
burning his hands.
The Danish strongman
created a sensation wher-
ever he performed, and he
was always very popular
with the ladies. It was said
that his physique was so
collection
beautifully muscled that

when he performed in
vid Chapman
Paris, his female fans

wanted to put an end
to his dangerous act for
rtesy of the Da
fear that he might be

harmed. Holtum even-
tually married a pretty
Lon \ Photo cou
equestrienne and retired

in considerable comfort
to England, where he
lived until he died peacefully in
The Cannonball Man is celebrated 1919. —David Chapman
in this French poster from 1888.

MIND/BODY
New Stuff MIND/BODY
Soon-to-Be Best-Selling Fat Burner?
I
t’s important to maintain or build
lean muscle tissue while you’re
losing bodyfat. Independent stud-
ies now suggest that ingredients in
many so-called fat-burner products
can also increase protein breakdown.
That can lead to muscle wasting as
you burn fat, thus rendering those
products nonbeneficial to athletes or
anyone who wants to both preserve
muscle and lose fat.
The doctors and nutritional sci-
ence experts at Healthy ’n Fit have
developed Thermogize, a proprietary,
comprehensive formula that’s guar-
anteed to be better than any other fat
burner. It supports fat loss, increases
energy and supports lean-muscle
goals. Moreover, since excess fat
may not come from just one factor,
Thermogize, unlike other products, is
designed to support weight and fat
loss from many factors.
Free offer: For a limited time IRON only $6.95 for shipping and handling).
MAN readers can get a free bottle of For more information, call (800) 338-
Thermogize, a $39.95 value (you pay 5200, or visit www.Thermogize.com.
www.Home-Gym.com Best Sellers

Books: 4) “IRON MAN’s Swimsuit Spectacu-
1) The lar #9”
7-Minute 5) “Ronnie Coleman’s The Cost of
Rotator Cuff Redemption”
Solution Top E-book:
by Joseph
Horrigan, 3D Muscle Building—Featuring Posi-
D.C., and tions of Flexion, Mass F/X Training
Jerry Rob- and the 20-Pounds-of-Muscle-in-10-
inson Weeks Program by Steve Holman
and Jonathan Lawson (available at
2) Train, www.3DMuscleBuilding.com).
Eat, Grow—The Positions-of-Flexion
Muscle-Training Manual by Steve
Holman
3) 10-Week Size Surge by IRON
MAN Publishing
4) Ronnie Coleman’s Hardcore
5) The Precontest Bible by Larry
Pepe
DVDs/Videos:
1) “Jay Cutler—One Step Closer”
2) “2005 Mr. Olympia”
3) “Ronnie Coleman’s On the Road”

Freak Physique MIND/BODY
Pro Bodies Is this progress?

I
t would be easy to assume that today’s top pro body-
builders universally agree that the physiques of today’s
stars are generally superior to those of years past. To
feel otherwise could be construed as an admission that
the changes we’ve made as a sport have not been entirely
positive. Some, however, feel otherwise.
One man who’s never been afraid to express an un-
popular opinion is ’06 IRON MAN Pro champ Lee Priest.
On a popular bodybuilding message board he recently thyroid meds, on and on. It’s become a pharmacological
noted some changes he has witnessed since he began battleground.”
competing in the late 1980s: “The guys today are definitely Though the physiques are larger, Priest doesn’t think
bigger,” he agreed, “but are they really better? The other the condition is any better than it used to be: “Some guys
day I opened a magazine from 1993 just for the hell of it. I have great muscle separation, but a lot of them have done
was looking at a contest report of the Night of Champions. so much synthol and site injecting that they’ve lost a lot of
What struck me immediately was that you didn’t see big detail between the muscle groups.”
distended guts, synthol lumps and bumps, and the guys So what’s the take-home message? Maybe that size
looked healthier in general.” It was that last aspect that re- alone isn’t everything, and chasing some elusive body-
ally caught his attention. weight is futile and possibly dangerous. If you look great at
“Everything about these guys looked healthier than most 200 pounds, there’s no reason to think you need to be 250
of today’s competitors. The hair and skin looked better, to look better. If doing what it takes to gain that 50 pounds
plus they all had hair in the first place, and they didn’t look destroys your shape and taper, makes you lose your hair,
aged beyond their years. No offense to the guys today, makes your skin coarse and wreaks havoc with your inter-
but some of them look 10 years older than they are, and nal organs, is it really worth it?
you wouldn’t be surprised if they dropped dead of a heart As for steroids, Lee thinks that the average bodybuilder
attack.” doesn’t have any business using them. “Unless you’re a
While acknowledging that steroids have been a part pro and making a living at the sport, it makes no sense at
of the sport for decades, Lee does feel that today’s pros all to take the risks involved.” If you’re going to dangerous
often take things much too far. “Back in the ’80s and extremes trying to achieve the standards of pro bodybuild-
early-to-mid-’90s, guys were pretty moderate in what they ing in 2007, maybe it’s time you stepped back and consid-
used,” he says. “Some test, some Winny, some D-bol and ered whether those standards are worth the trouble—and
Deca—those were the mainstays. Then all these other risks. —Ron Harris
drugs came into the picture: GH, IGF-1, insulin, clenbuterol, www.RonHarrisMuscle.com
New Stuff
Grabs a chunk of the
Bodybuilders’ Top Ripping Agent GNC weight-loss market
L
ooks like the physique transformational agent of choice for bodybuilders is
about to cross over to the mainstream. The good news for fitness enthu-
siasts will also be good news for athletes, as Tetrazene ES-50 will now be
available at your local GNC.
Regular IM readers saw Tetrazene previewed in this section last year. The
supplement’s technology delivers dramatic results via a unique and revolutionary
complex of the two most researched thermogenic and metabolism-enhancing
agents known to science. Since then the effectiveness of Tetrazene’s key active
ingredients has been backed by dozens of published clinical studies, with more
on the way.
Satisfied consumers have been flooding the big independent online consumer
rating sites (RateItAll.com, Ratings.net, RemedyFind.com and others) with raves
for Tetrazene. With sports supplement retailing giant GNC now jumping on the
bandwagon, it looks as if the sky’s the limit for BioQuest and its advanced formu-
lation.
So the next time you’re in GNC, look for Tetrazene. Or you can go to
www.Tetrazene.com or call (866) 377-8378.

Graphic Muscle Stars / GraphicMuscle.com
Grigori Atoyan
Weight: Off-season, 255;
contest, 220
Height: 5’6”
Occupation: Owns two Max
Muscle stores in Rocklin
and Rancho Cordova, CA
Factoid: Has two sons,
Harut, 12, and Martik, 10
Contest highlights: ’02
California Championships,
overall; ’04 Nationals, 2nd
heavyweight

Readers Write
Dazzling Dina Broser Is Best
I was so happy to see photos of Eric Broser on pages
58, 134 and 136 of the April ’07 IRON MAN. I always enjoy
reading his informative monthly column and Web reviews.
His Power/Rep Range/Shock is a terrific innovation in
bodybuilding, and his pictures are a testament to how well
it works. The man is totally huge and ripped, which is ex-
tremely difficult to achieve for a natural bodybuilder. No
wonder he’s always smiling.
Joseph Broser
(his dad)
Bellmore, NY
Editor’s note: We’re Eric Broser fans, too, but probably

not in your league, Mr. Broser.
Dina Al-Sabah. Eye-Opening Info

The article by Steve Holman on stretch overload [May
’07] was quite an eye-opener. I now understand that stretch-
ing the muscle is just as important as squeezing the contrac-
tion—or more so. Seeing the concept in action in Mark Litz’s
article [“Tactical Torture Training”] in that same issue really
om
w.BillDobbins.c
brought it all into focus. I even went to the X-Rep Web site
and bought all the e-books available. They’ve opened my
eyes even wider. I feel like I’ve got all the secrets and pro-
grams I need to pack on another 40 pounds of muscle. I’m
Dobbins \ ww
motivated again. Thank you!

Aaron Clark
via Internet
Dina Al-Sabah [“Exotic Impact,” May ’07] is the most
beautiful woman I’ve ever seen! She has that incredible Editor’s note: Visit X-Rep.com for information on
mysterious face and those gorgeous round shapes all over stretch overload and X-Rep training as well as order infor-
her weight-trained body. More Dina! Her pictorial was way mation for the e-books The Ultimate Mass Workout, Beyond
too short! X-Rep Muscle Building and 3D Muscle Building.
Dan Sebinson
via Internet
Editor’s note: We’ll work on an encore. In the meantime

Unreal Wheels
you may want to check out www.BillDobbins.com for more I just had to write and say that
of Dina and other beauties he’s photographed. Erik Fankhouser’s legs are totally
outrageous. I hit my legs harder than
Thank You ever after seeing his photos [“Erik
Fankhouser’s Monster Leg Training,”
I just want to very sincerely thank IRON MAN for includ- May ’07].
ing me in Serious Jerry Medina
Training in the via Internet
Mind/Body section
of the May issue. Errata: The company sponsoring
My boyfriend, Dave Eric Fankhouser was misidentified.
Liberman, brought He represents Univeral Nutrition.
Comstock
the issue to where I See Animalpak.com for more infor-

work to surprise me mation. Erik Fankhouser.
with it, and I was Also in the May ’07 issue, in our
elated. So were the IRON MAN Pro coverage Eddie Abbew was identified as
patients (I work at a Marcus Haley and vice versa. Our apologies to both athletes.
hospital in cardiac
rehab). I absolutely Vol. 66, No. 7: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Pub-
love IRON MAN 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
and am so grateful Ave., Oxnard, CA 93033. Please allow six to eight weeks for change to take effect. Subscrip-
to be in it. You all tion rates—U.S. and its possessions: new 12-issue subscription, $29.97. Canada, Mexico and
are awesome. other foreign subscriptions: 12 issues, $49.97 sent Second Class. Foreign orders must be in
Linda Reho U.S. dollars. Send subscriptions to IRON MAN, 1701 Ives Ave., Oxnard, CA 93033. Or call
Linda via Internet 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.
Fredrick
Reho.


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JULY 2007 / IRON MAN MAGAZINE—WE KNOW TRAINING™

HIGH-INTENSITY TRAINING: ELLINGTON DARDEN SPEAKS OUT

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