Lou Ferrigno: Master Your Muscle Growth

BIG LOU FERRIGNO • OVER-40 BODYBUILDING
APRIL 2009 / IRON MAN MAGAZINE—WE KNOW TRAINING™
Lou gno
™
Ferri
57
Still Pumping Iron at
Incredible Pics of Lou and His Sons
New Full-Body
Workouts That Work!
Build Serious Size
Master Your
Muscle Growth
Anabolic Diet Tricks
LOU FERRIGNO / OVER-40 BODYBUILDING
for Older Athletes

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APRIL 2009
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• Is Creatine Safe for 40-Plus Lifters?
www.IronManMagazine.com
• Yes, You Can!—Working Man Muscle Plan
Please display until 4/3/09 • Masters Bodybuilding Champ Joe Papish
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150 DECEMBER 2009 \ www.ironmanmagazine.com

IRON MAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE IRON MAN MAGAZ
WE KNOW TRAINING™
April 2009
CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS C
FEATURES
78 TRAIN, EAT, GROW 114
Shock your muscles to rock your gains—and burn fat sitting on your ass.
116 A BODYBUILDER IS BORN 45

Ron Harris explains how the gym can be therapy—a different mind/muscle link.
126 THE INCREDIBLE LOU

At 57, he still loves pumping iron. His sons love it too.
142 MASTERING MUSCLE GROWTH
126
The Wilsons discuss insulin resistance and muscle growth in older athletes.
158 UNDER THE INFLUENCE, PART 2

Jerry Brainum’s conclusions on booze and bodybuilding. LOU FERRIGNO
178 HEART ATTACK TO SERIOUSLY JACKED!

Meet Jay Papish, 63, an ’08 NPC Masters National bodybuilding champ.
190 LEAN DEAN TORNABENE

David Young interviews the 40-something info-TV superstar. 240
HARDBODY
208 CREATINE FOR BOOMER BODYBUILDERS CRYSTAL
Is it good idea to take it? Richard Baldwin, Ph.D., explores and explains. WEST
216 TOTAL TRAINING

C.S. Sloan outlines two solid full-body workouts for advanced gains.
228 HEAVY DUTY

John Little explodes some myths with help from the words of Mike Mentzer.
240 HARDBODY
At 43, cut Crystal West is gunning for the world pullup record.
278 POWER SURGE

Sean Katterle looks back at Doug Hepburn’s amazing raw-strength training.
304 PROFILE: STEPHEN FRAZIER

The national-level superheavyweight talks training, eating and lifestyle.
330 ONLY THE STRONG SHALL SURVIVE

Coach Bill Starr discusses consistency, the critical variable.
BIG LOU FERRIGNO • OVER-40 BODYBUILDING

Lou Ferrigno, of
bodybuilding,
Incredible Hulk
Lou gno
™
and King of
Queens fame,
appears on this
Ferri 57
Still Pumping Iron at
Incredible Pics of Lou and His Sons
month’s cover. New Full-Body

Workouts That Work!
Hair and makeup Build Serious Size
by Terri Groves. Master Your
Muscle Growth
Photo by Michael Anabolic Diet Tricks
Neveux. for Older Athletes
Info-TV Superstar
How Dean Tornabene Stays
Big and Lean in Middle Age
178 190
APRIL 2009
$5.99 PLUS:
PLUS:
• Prime-Time Hardbody Crystal West
• Is Creatine Safe for 40-Plus Lifters?
Vol. 68, No. 4 www.IronManMagazine.com

Please display until 4/3/09
• Yes, You Can!—Working Man Muscle Plan
• Masters Bodybuilding Champ Joe Papish
FC_IMApril2009-T.F.indd 1 2/2/09 12:38:20 PM

CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CO
DEPARTMENTS
36 TRAIN TO GAIN
The over-40 bodybuilder’s golden rule, plus Joe Horrigan on wrist curls.
54 SMART TRAINING
Coach Charles Poliquin discusses arm growth and size potential.
64 EAT TO GROW
Nutrition facts on recovery, carbs and the whey-vs.-aminos debate.
90 NATURALLY HUGE
John Hansen presents the working man’s workout plan.
102 SHREDDED MUSCLE

Dave Goodin on training abs and biceps, two favorite muscle groups.
108 CRITICAL MASS

Steve Holman discusses ultimate exercises and mass machines.
308
PUMP &
CIRCUMSTANCE
270 MUSCLE “IN” SITES Hot bods behind the
Eric Broser surfs to Home-Gym.com and reviews The Ultimate Fat-to-Muscle scenes
Workout, an e-book, and Mr. O Dexter Jackson’s latest DVD release.
288 NEWS & VIEWS

Lonnie Teper’s world of bodybuilding, IM Pro results and Rising Stars pics.
308 PUMP & CIRCUMSTANCE

Ruth Silverman checks out the ladies’ side of physique competition—hot bods
aplenty.
318 ANTIAGING RESEARCH

What’s old is new again. Jerry Brainum analyzes growth hormone secretagogues.
340 MIND/BODY CONNECTION

BodySpace Physique of the Month Elijah Maine, signs that you’ll live long and soaring
through workouts with Dave Draper.
158
UNDER THE
INFLUENCE, PART 2
352 READERS WRITE
Power Surge support, clear on cardio and more fat-burning info.
ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLIN
www.IronManMagazine.com
See more Photos @
See more Video @
In the next IRON MAN:
See the big, brawny bodies from the
ONLINE VIEWERS’ CHOICE
Here are the places that IronManMagazine.com viewers recently ’09 IRON MAN Pro in full-page vivid
clicked on the most: color. We’ll have loads of photos of
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>CONTEST > BEHIND- >HOT CLIPS >PDF LIBRARY you through a wicked triceps workout,
COVERAGE THE-SCENES Feel your heart Read and/or and Jerry Brainum dissects the latest
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PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S
Publisher’s Letter Founders 1936-1986:

Peary & Mabel Rader
Publisher/Editorial Director: John Balik
by John Balik Associate Publisher: Warren Wanderer
Design Director: Michael Neveux
Editor in Chief: Stephen Holman
Art Director: T.S. Bratcher
Senior Editor: Ruth Silverman
It’s the People Editor at Large: Lonnie Teper

Articles Editors: L.A. Perry, Caryne Brown
Assistant Art Director: Brett R. Miller
Staff Designer: Fernando Carmona
IRON MAN Staff:
As I write this, I am in recovery mode—three days after the IRON Mary Gasca, Vuthy Keo, Mervin Petralba
MAN Pro/Los Angeles Fitness Expo—and my mind is refocusing on the Contributing Authors:
magazine. As usual the last three to four weeks before our yearly event, Jerry Brainum, Eric Broser, David Chapman,
which is 20 now, felt like being in a time warp—what day is it? Anyone Teagan Clive, Lorenzo Cornacchia, Daniel Curtis,
Dave Draper, Michael Gündill, Rosemary Hallum,
who’s been involved with a seven-days-a-week project that stretches Ph.D., John Hansen, Ron Harris, Ori Hofmekler,
over an extended period of time will understand. All of my eating, sleep- Rod Labbe, Skip La Cour, Jack LaLanne, Butch
ing and working out routines are altered. What did I do at my last work- Lebowitz, John Little, Stuart McRobert, Gene
out, and when was it? Go back to the workout log to be sure. Mozée, Charles Poliquin, Larry Scott, Jim
What always keep me going are the people. When you do an event the Shiebler, Roger Schwab, C.S. Sloan, Bill Starr,
Bradley Steiner, Eric Sternlicht, Ph.D., Randall
way we do, what makes it really satisfying is sharing your obsession with Strossen, Ph.D., Richard Winett, Ph.D., and
a group of people who are as addicted as you are. When I first started David Young
reading Iron Man 53 years ago, I sensed that within those pages were a Contributing Artists:
group of special people—a group I wanted to belong to. I was right. This Steve Cepello, Larry Eklund, Ron Dunn,
past weekend just underlines that fact. Jake Jones
The bodybuilding community is populated by a group of individuals. Contributing Photographers:
I use the word individuals because they are all one of a kind, but they Jim Amentler, Ron Avidan, Roland Balik, Reg
Bradford, Jimmy Caruso, Bill Dobbins, Jerry
have facets that intermesh. This year’s group of sponsors for the IRON Fredrick, Irvin Gelb, Isaac Hinds, Dave Liberman,
MAN Pro ranged from people I’ve known for almost 25 years to those J.M. Manion, Merv, Gene Mozée, Mitsuru
I’ve just met. Let me start with Rich Gaspari, former pro bodybuilder Okabe, Rob Sims, Ian Sitren, Leo Stern
and head of Gaspari Nutrition. I met Richie when I photographed him Director of Marketing:
and his training partner, Lee Haney, at World Gym in Venice, California. Helen Yu, 1-800-570-IRON, ext. 1
I was struck by his intensity and focus and his sheer love of what he was Accounting: Dolores Waterman
doing. Today he’s taken that love of bodybuilding and expanded it into a Subscriptions Manager:
very successful sports-supplement business. Sonia Melendez, 1-800-570-IRON, ext. 2
Bodybuilding.com is successful in our world for several reasons, and E-mail: soniazm@aol.com
one of them is the patriarch of the family, Russ DeLuca. You don’t have Advertising Director: Warren Wanderer
1-800-570-IRON, ext. 1
to be around him very long to be swept up in his torrent of ideas and
(518) 743-1696; FAX: (518) 743-1697
enthusiasm for bodybuilding. Advertising Coordinator:
Abbas El Moussawi is the newest addition to my community. His Jonathan Lawson, (805) 385-3500, ext. 320
company, Pro Fight Supplements, was our title sponsor. With Abbas you Newsstand Consultant:
immediately become a part of his extended family—warmth is the word Angelo Gandino, (516) 796-9848
that jumps to the forefront. Again, he cares about bodybuilding—wants We reserve the right to reject any advertising at our
it to grow—and believes everyone should be doing it. discretion without explanation. All manuscripts, art
Very few industries today are made up of individuals sharing a com- or other submissions must be accompanied by a self-
addressed, stamped envelope. Send submissions to
mon bond, but those in bodybuilding I mentioned are different. They IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033. We
aren’t faceless corporations selling widgets but people who do what they are not responsible for unsolicited material. Writers and
photographers should send for our Guidelines outlining
do because they care. specifications for submissions. IRON MAN is an open
I had many conversations this weekend that brought the above forum. We also reserve the right to edit any letter or
thoughts into deep focus. The following are a handful of people I saw manuscript as we see fit, and photos submitted have an
implied waiver of copyright. Please consult a physician
and talked with at our event who make the journey so much fun: Bill before beginning any diet or exercise program. Use the
Grant, Shawn Ray, Flex Wheeler, Kent Kuehn, Cory Everson, Brad Craig, information published in IRON MAN at your own risk.
Dean Tornabene, Jerry Brainum, Tony Novak, Teagan Clive, Joe Wheatley IRON MAN Internet Addresses:
and Wayne Gallasch. They’re all people I would never have met without Web Site: www.ironmanmagazine.com
bodybuilding. Thanks for making the journey fun. John Balik, Publisher: ironleader@aol.com
Steve Holman, Editor in Chief: ironchief@aol.com
Ruth Silverman, Senior Editor: ironwman@aol.com
Editor’s note: The big IM Pro photo report will appear in the May T.S. Bratcher, Art Director: ironartz@aol.com
IRON MAN. See the flash results on page 293. IM Helen Yu, Director of Marketing:
helen@ironmanmagazine.com
Jonathan Lawson, Ad Coordinator: ironjdl@aol.com
Sonia Melendez, Subscriptions: soniazm@aol.com
28 APRIL 2009 \ www.ironmanmagazine.com
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Q: I’m 53 years old. I competed twice as a how many you can do. Put your feet together, however,
younger man, and my first over-50 contest and keep them like that through the entire set—push
is in a few months. My main problem is my off with your toes and not your heels. My guess is that
limited equipment and getting the most out you’ll reach 16 to 18 reps before your legs are done.
of it. I train in my basement with an Olympic Every other week, when you do this one set with your
free-weight set, a homemade squat rack, a flat feet together, add five pounds and go for either the same
bench and a few dumbbells. I have a hard time number of reps or more. You’re striving to build the outer
getting full-leg results from squats, and, even and medial areas of the thigh.
though bench presses and dumbbell flyes Do the rest of the exercises the way you did them in
seem to be good exercises for my chest, I’m the heavy workout.
not sure that I’m doing them properly because As for your chest, you have a bench, so if you’re a
I see no results in my pectorals after five good bench presser, that should be your main multijoint
years. Can you help me put something togeth- exercise. Use the same type of routine as you did for
er with the equipment that I have? squats, only with fewer reps—six to eight—and change
your hand spacing from semiwide on heavy day to semi-
A: I know how hard it can be to train alone in your close on specialization day. On the light day use a weight
basement gym—but it can be done successfully. I won that prohibits you from going past 25 reps. Again, add
my first contest that way, so I know that you can do five pounds every other week.
many exercises, even with limited equipment, and win. You said that you have trouble with flyes. There
With squats I would do the following: Let’s say you’re can be many reasons for that, as they’re very difficult
training every other day and taking Sundays off. That to master. I had the same problem. For decades, no
means you’d do your legs once a week. You should do matter how heavy or light the weight, I did them as I’d
one heavy day, and the next week when you train legs, seen so many great bodybuilders—such as Arnold and
make it a specialized day. On the heavy leg day, equip Franco—do them, and I could not replicate their form. I
yourself with as much support as possible so that you felt my shoulders and triceps more than my pectorals. I
can squat as heavy as possible for at least eight reps. wondered if it was a chicken-or-egg problem. Did those
Wear high-top shoes, boots or weightlifting shoes that big-chested bodybuilders build their pecs because they
support your ankles. Wear a double-thick power belt, did heavy, perfect flyes? Or were they born with the
and, if you need it, a standard lifting belt above that. perfect pec muscles for doing flyes with a perfect mo-
The power belt will make your stomach muscles push tion—which then added to their ever-growing mass?
against something tight to keep your spine and back After analyzing my form, I realized that for all those
muscles in place as you squat. The second belt, if you years my grip strength had been forcing the dumbbells
choose to wear one, will help keep your body from up from the bottom with the strongest areas—my thumb,
bending forward—best suited for tall guys who have a forefinger and forearm—activating my front delts more
long torso. than my pecs. I decided to focus on pulling up with the
You may also want to use knee wraps, but only on palm of my hand. You should try that.
your heaviest set. Do one warmup set and one set of 15 As you can see, with just the few pieces of equipment
reps with a weight that’s comfortable. Then pick a weight that you have, you can build your entire body—if you
that you can lift 12 times with relative ease, but do only master the exercises.
eight reps. For the heaviest set, shoot for a weight that —Paul Burke
you can imagine yourself using for six and do everything
you can for eight to 10 reps. Editor’s note: Contact Paul Burke via e-mail at
Next do stiff-legged deadlifts while standing on your pbptb@aol.com. Burke has a master’s degree in inte-
bench—so you can use the rack for the bar. Try to keep grated studies from Cambridge College in Cambridge,
your legs straight, your feet together and your lower Massachusetts. He’s been a champion bodybuilder and
back flat. Do three sets of 12 to 15 reps. arm wrestler, and he’s con-
Move on to lunges. As you lunge with your right leg, sidered a leader in the field of
your left leg stretches behind you. Do 12 to 15 lunges over-40 fitness training. You
without moving your back foot—use the front-leg thigh can purchase his book, Burke’s
only, and never lock the knee of your lunging leg. Lunge
Neveux \ Model: Lee Apperson
Law—a New Fitness Paradigm

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Train to Gain / PRO ADVICE
WORKOUT RESEARCH
Getting Back Up Again You gotta keep swinging
Every Single
Pro bodybuilder Branch Warren once said something to me that stuck: Workout Helps
“It’s not about how many times you get knocked down. It’s about getting
back up and fighting again.” He ought to know. While training for the ’07 Mr. How long does it take for train-
ing results to show up? According
Olympia, he tore his triceps in a freak accident at home.
to a recent study, you can expect
Warren is no stranger to injuries, but he does seem to have a talent for
beneficial changes after only one
overcoming adversity. After tearing his biceps while still an amateur, he workout. The study was presented
came back and won his pro card at the Nationals the next year. A couple of at the American Physiological
years into his pro ca- Society’s Integrative Biology of Ex-
Branch Warren reer he tore his triceps ercise V conference in Hilton Head,
has blasted and the following year South Carolina. The subjects were
through adversity five obese women. In one phase the
won back-to-back pro
many times. women overate but did no exercise.
shows.
In the next phase they again overate
His latest injury—to
but then exercised. The researchers
the other triceps—won’t found that the body’s fat oxidation
slow him down, either. I capacity was reduced after one day
spoke with Branch just of overeating. One day of exercise,
12 weeks after his sur- however, increased the rate of fat
gery, and the injured arm oxidation.
was actually a half inch A major cause of insulin resis-
bigger than the other tance is excess intramuscular fat,
one. or fat stored within muscle—usually
more of a problem with sedentary
Another top pro
people. In those who work out regu-
who is a testament to larly, intramuscular fat becomes a
triumph over trouble is readily available energy source. Con-
Victor Martinez. In just versely, the excess intramuscular fat
the past three years he’s in those who are inactive produces
been through the death noxious substances that encourage
of his mother, a brief insulin resistance, substances that
prison sentence, a par- never build up in active exercisers
because the fat is burned up.
tial pec tear, a horrible
When the women in the study
knee injury that knocked overate, they took in 700 calories
him out of competition above normal, or baseline, intake,
for an entire year and, and when they exercised, they
most recently, the death expended the same 700 calories.
of his father. Somehow What’s interesting about the study is
in the middle of all that that the beneficial effects happened
he won the Arnold Clas- with just the one workout.
sic—perhaps twice One lesson to be learned from
this study is that if you overeat, you
by the time you read
can neutralize the fat-promoting
this—and came within effects of
MERV
points of winning the Mr. those extra

Olympia. calories
The point is, life is through
full of surprises, and they aren’t always good. Or, as the saying goes, “Shit activity.
happens.” Sooner or later you may get injured or ill. You may lose your The other
Neveux \ Model: Jennifer Micheli
job, relationship or someone close to you. How we choose to react to the lesson is
that such
things in our lives that can and will go wrong makes all the difference. Do
changes
we lie down and give up, or do we get up and keep swinging? That’s a
occur quite
choice that every person has to make for himself or herself. Champions rapidly.
get knocked down by life, just like everyone else. They don’t stay down. —Jerry
—Ron Harris Brainum

YOU CAN BENCH BIG
Add 20 Pounds to Your Bench Press Almost Overnight!
How would you like a surge in
upper-body power and a bigger
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

the shoulder joint. During the bench
press and almost all other upper-
body movements these muscles
protect the shoulder joint and
prevent ball-and-socket slippage. If
these muscles are underdeveloped,
they become the weak link in the
action and your pressing strength
suffers, or worse, you injure your
shoulder. One of the best ways to
strengthen this area and create an
upper-body power surge is with
direct rotator cuff exercise.
Once you start using the
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sets twice a week, your pressing
poundages will skyrocket. This
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rotator cuff muscles in complete
comfort and with precise
strengthening action. After a few
weeks you’ll be amazed at your new
benching power. There have been
reports of 20-to-30-pound increases
in a matter of days.
A big, impressive bench press can

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Train to Gain / MASS MOVES
Squats: Deep Is Better Than Heavy
A lot of bodybuilders and serious weight trainees don’t have the
leg development they are capable of because they don’t squat.
They avoid squats like the plague in favor of leg presses—top
choice by a country mile—hack squats and other machine exer-
cises. Even the faithful few who dare set a loaded bar across their
back and step out of the rack for real squats, though, are often
falling far short of their potential. Why? Toney “X-Man” Freeman
sums it up nicely: “They go too heavy and don’t do the full range of
motion.”
Neveux \ Model: Nathan Detracy

Freeman, currently one of the top five bodybuilders alive, accord-
ing to the results
of the last Mr.
Over-40 pro Olympia contest,
bodybuilder
Toney Freeman. has some of the
most impressive
wheels in the sport and perhaps the best leg development
ever achieved for a man of his height—6’2”. To look at his
thick, sweeping quads, you could easily assume he squats
at least 500 pounds for reps, if not heavier. You’d be wrong.
“I will occasionally go up to 405,” Freeman explains, “but
most of the time I stick to 315 and do sets of 15, going all
the way down below parallel.”
That’s a long way to go for a man of his height. Yet most
of us shortchange ourselves by insisting on using mega-
heavy weights that we can manage for only a few reps—
and even those couldn’t be called full.
“You need to leave your ego at the gym door and squat
in such a way as to stimulate maximum growth,” he says.
“Most guys wouldn’t even need more than 225 if they did
the exercise correctly.”
On your next leg day start even your warmups by going
all the way down. Add weight only as long as you can
maintain that full range of motion, and don’t be tempted
to use more weight than you can handle for at least eight
reps, preferably 10 to 15. Done properly, squats can be
akin to pure magic for your legs and give them all the size
you will ever want or need. Done half-assed and as more of
an ego booster, squats aren’t any more effective than the
machines that your less hardcore brethren flock to on leg
day.
—Ron Harris
Merv
Editor’s note: Ron Harris is the author of Real Body-

building, available at www.RonHarrisMuscle.com.

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Train to Gain / HARDGAINER
Over-40 Bodybuilder’s Golden Rule

Your age and training experience affect your goals. For
example, if you’re 41 and have trained consistently since
your teens, your goals and training routines will be differ-
ent from those of a 41-year-old beginner. If you’re 61, with
many years of training experience, you’ll probably have
different concerns, goals and routines from those of a 41-
year-old who also has many years of training experience.
And if you’re 81, you’ll probably have concerns, goals and
training routines different from those of a 61-year-old.
But whether you’re 41, 61, 81 or any other age, the
golden rule will apply to you. Act on it, and ensure your
relentless progress toward your goals.
Neveux \ Model: Will Harris

Each day is an opportunity to take a small step toward
your goals. Each day is also an opportunity to fail to take
a small step toward your goals. And each day is an op-
portunity to take a small or perhaps large step away from
your goals.
You can’t retake a day to make a better job of it. Each
day is a one-off event. If you don’t get it right, you’ll have digest comfortably. Eat for nourishment, not entertainment, but
blown an opportunity for progress. choose a variety of healthful foods that you enjoy.
Your life is a sequence of todays. You get a fresh one every Take each meal and day’s nutrition one at a time. Make
24 hours, a fresh opportunity to get everything right. For deter- each meal perfect. If you can make one day’s nutrition perfect,
mining whether you make progress toward your goals, there’s you can make the next one perfect and the next one and then
nothing more important than what you do today. the next one.
You can’t change anything from the past, and you don’t You have another one-off opportunity to have a perfect night
know what the future is going to bring. The best you can do is of rest. Go to bed early enough to obtain enough sleep before
to get today right. you have to get up—give sleep more priority than the TV, for
If today is a training day, you have a one-off opportunity to example. Sleep until you wake naturally.
have a perfect workout. Perform only exercises that are suited Take each day’s sleep one at a time. Make each bout of
to you. Use correct technique and a single-minded focus. Train sleep perfect. If you can make one day’s sleep perfect, you can
hard while striving to add a little weight to each exercise every make the next one perfect and the next one and then the next
week or two. Ignore any temptation to do anything rash in your one.
workout. As far as your training, nutrition and sleep go, keep your
Take each workout one at a time. Make it perfect. If you can mind totally on one day at a time. That’s the golden rule.
make one workout perfect, you can make the next one perfect Give 100 percent to getting today right. Tomorrow you’ll
and the next one and then the next one. have a new today. Give 100 percent to getting that today right.
If today is a cardio day, you have an opportunity to have Then the following day you’ll have another new today. And so
a perfect heart workout. Perform a cardio activity that’s safe, on.
preferably one that you enjoy—or at least don’t dislike. Use Do that relentlessly, and you’ll eventually reach your goals,
correct technique and a single-minded focus. Train hard provided you know how to train and eat properly and what
enough to produce a sufficient heart-training effect. Ignore any actions to take to improve the quality of your sleep—and pro-
temptation to do anything rash in your workout. vided you have realistic goals.
Take each cardio workout one at a time. Make it perfect. If Building a large brick wall is done one brick at a time; and
you can make one cardio workout perfect, you can make the building your physique is done one day at a time, bit by bit.
next one perfect and the next one and then the next one. Inch by inch, life’s a cinch. One day at a time, bodybuilding
If today is a stretching day, you have a one-off opportunity is too.
to have a perfect flexibility workout. Perform only stretches —Stuart McRobert
that are safe and that you enjoy. Use correct technique and www.Hardgainer.com
a single-minded focus. Ignore any temptation to do anything
rash while stretching. Editor’s note: Stuart McRobert’s
Take each stretching session one at a time. Make it perfect. first byline in IRON MAN appeared
If you can make one stretching workout perfect, you can make in 1981. He’s the author of the new
the next one perfect and the next one and then the next one. 638-page opus on bodybuilding, Build
Today you have a one-off opportunity to have a perfect Muscle, Lose Fat, Look Great, avail-
day of nourishment. Eat only the number of calories that able from Home Gym Warehouse,
are appropriate for you at present. Eat only healthful food in (800) 447-0008, or www.Home-Gym
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Train to Gain / SPORTSMEDICINE
Wrist Curl Technique Does it matter?
Arm strength, including forearm strength, has been ing. We learn so much gym myth as we grow up train-
admired in a multitude of civilizations for thousands of ing that we assume those myths are true and repeat
years. It was vital in daily tasks and of course in wielding them with such authority that the next generation of
weapons. Today’s weight-training enthusiasts still strive trainees believes them.
to develop their forearms. The bodybuilder’s need is So what is the truth about the wrist curl? Does the
obvious: The well-developed forearm aesthetically com- act of letting the bar roll down your fingers place great
plements the upper arm very nicely. Arm wrestlers must stress on the finger flexor tendons and cause injury?
I asked an expert for his opinion. John Knight, M.D.,
is an orthopedic surgeon with specialty training in the
hand and wrist and is in practice at D.I.S.C. Spine and
Sports in Marina del Rey, California, just minutes from
Gold’s Gym. “There certainly is more force on the ten-
dons of the fingers as the bar rolls down the fingers,”
he said when I asked about the wrist curl dilemma.
“There’s less chance of injury if we can keep the hand
closed around the bar and allow the motion to occur in
the wrist. The amount of weight that can be tolerated by
a disadvantageous biomechanical position is certainly
less. Not only can the longer levers and greater stretch
add more stress to the tendons of the fingers, hand and
wrists, but the joints of the hand and wrist take much
more load.”
When I asked him about someone performing the
rolling style of wrist curl after a day of work as a grocery
clerk or someone who types four to six hours per day,
he replied, “This is an entire topic itself. People who are
Neveux
grocery clerks or who type all day should not be per-

Many trainees allow the bar to roll down the length of
forming this movement. They need to rest their wrists
their fingers on wrist curls. Can that cause damage? and hands at night so they can recover for the next
day’s work.”
have very strong forearms and wrists, or they will lose As with any exercise, we have to weigh the risk
their competitions. Strongmen have always interested against the benefit. In other words, what do we stand
society. The World’s Strongest Man contests still get to lose vs. what do we stand to gain? If an exercise can
good ratings on television. In the first World’s Strongest produce results but has a high probability of producing
Man competition there was a timed 100-pound wrist roll an injury, then we may want to avoid it. Injuries are the
for 10 feet. First through third places went to bodybuild- most common reason that trainees leave the gym. The
ers—Mike Dayton, Lou Ferrigno, Franco Columbu, in longer you can avoid injury, the longer you’ll train and
order—while legendary strongman Ken Patera came in the greater your gains will be.
a distant fourth. The value of specific forearm training I agree with Dr. Knight about the wrist curl. Simply
was obvious. perform it in the traditional manner by keeping the bar in
You can perform a wrist curl in many ways: barbell, your closed hand, and flex and extend your wrist only.
dumbbell, sitting with your forearms resting on the tops —Joseph M. Horrigan
of your thighs, sitting with your forearms resting on a
bench, standing with the bar behind your back. Is it Editor’s note: Visit www.SoftTissueCenter.com for
best to keep your hand closed tightly around the bar reprints of Horrigan’s past Sportsmedicine columns that
throughout the stroke or let the bar roll down your fin- have appeared in IRON MAN. You can order the books
gers and then curl it back up your fingers into a regular Strength, Conditioning and Injury Prevention for Hockey
wrist curl? by Joseph Horrigan, D.C., and E.J. “Doc” Kreis, D.A.,
Since 1989 I’ve been writing about common injuries and the 7-Minute Rotator Cuff Solution by Horrigan and
in the gym, injury prevention, exercise modification and Jerry Robinson from Home Gym Warehouse, (800) 447-
program modification. My goal has been to find sound 0008 or at www.Home-Gym.com.
clinical and biomechanical methods to keep you train-

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Train to Gain / GROW AND TELL
Do It This Way or Else! The perfect mass-building method?
I put out a blog called The Daily Pump in which I The truth is that there are many, many effective
discuss my workouts and other goings-on. I find it ways to train. The key is to try as many as possible
amusing when some people respond by telling me and find the ones you respond to best and enjoy the
almost in a panic that I’m not training in the style most. Usually those two factors go hand in hand.
they think I should be. It’s great that they’re genuinely If you really like a certain style of training and look
concerned, and I appreciate it very much, but they forward to your workouts, chances are you’ll make
needn’t worry. For two solid years I trained D.C. style good progress. Pretty much any type of intense
and was very satisfied with my results. For about the training will produce results, at least for a certain
past six months I’ve been on a break from it. Many amount of time. Sooner or later you’ll burn out on
“Pump” readers want to know when I’m going to it mentally and/or physically, and it will be time for a
return to D.C. training, and the tone suggests that I change. That doesn’t mean you can’t return to it later
can’t be training productively anymore because I’m and get further results.
not doing D.C. For example, just because I’m not doing D.C.
I also recently began posting on Hany “the Pro training now doesn’t mean I’m all done with it. Cur-
Creator” Rambod’s training site, www.FST-7.com, rently I’m training with my wife, Janet, and D.C. just
and forum members there seem upset that I’m not isn’t feasible to do with her all the time. The same
doing FST-7 consistently and for every bodypart. I can be said about dieting and losing bodyfat. Right
must be wasting my time in the gym doing anything now a lot of bodybuilders and fitness and figure com-
except what they perceive as the best way to train. petitors are absolutely convinced that the Palumbo
Sorry to be blunt here, but there ain’t no such thing. diet, which is essentially a more healthful version of
the Atkins diet, is the only way to get in
shape for a contest. I agree that it’s an
effective way to get lean and that a lot of
people have done well on it, but it’s not
for everybody. Personally, I believe that
some people do better when they have
some carbs in their diet, even close to a
contest. I know I do, and for many years
bodybuilders were getting ripped to the
bone while continuing to eat carbs. That’s
how the guys in the ’80s and ’90s did it,
and you can’t argue that men like Rich
Gaspari and the late Andreas Munzer
weren’t as ripped as the guys today.
There are many effective ways to train
and to eat, and anyone who maintains
otherwise either is trying to sell something
or has been brainwashed. Don’t fall for
the myth of absolutes. We’re all individu-
als and have different metabolisms, life-
styles, temperaments and so on. Never
Model: Nathan Detracy
let anyone tell you that you have to do it

just one way. —Ron Harris
www.RonHarrisMuscle.com

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SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING
Smart Training
by Charles Poliquin
Arm Size and One of the first to tell the truth about bodybuilding
measurements was Nautilus inventor Arthur Jones. He
published the real arm measurements of elite bodybuild-
Big Lies ers such as Casey Viator, Mike Mentzer, Sergio Oliva and
Arnold Schwarzenegger.
In The Nautilus Book, Volume II, Jones recounts that the
most muscular arm he ever measured was that of Sergio
Q: What’s the truth about the arm measurements Oliva. At 20 1/8 inches, Sergio’s arms literally dwarfed his
claimed by bodybuilders? head, making him appear the target of some weird voodoo
curse. Of course, that book was published in the early ’70s.
A: Most arm measurements in the bodybuilding world Since then, the average bodybuilder has “evolved” consid-
are extremely exaggerated. If you look at some bodybuild- erably, mostly thanks to improvements in nutrition, train-
ing publications, 20-inch arms appear to be within the ing methodologies and—how shall I put it?—“recuperative”
grasp of just about anybody who can afford certain supple- methods.
ments, and 22-inch arms are about a dime a dozen on the In general, improvements in arm measurement are
IFBB pro circuit. Take it from me, however; that is far from related to gains in lean body mass. A good rule of thumb is
the truth. that for every inch you want to gain on your arms, you need
A number of factors
determine how big
your arms can get,
including the number
of muscle cells.

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

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Whatever You Need—Wherever You Train™

SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SM Smart Training
Mozée \ Model: Sergio Oliva

to gain roughly 15 pounds of quality, well-distributed mass. 1) Number
In other words, to make significant improvements in your of muscle
arms, you have to gain mass all over your entire body. cells. A Cana-
The human body is a finely tuned machine that will dian study of
allow for only a certain amount of asymmetry. Therefore, elite bodybuild-
if you devoted your training solely to building big arms, ers revealed
you’d eventually reach a point of total stagnation because that those with
you weren’t training your legs—no wheels, no wings. Fur- the greatest
thermore, if arms grew without some sort of concurrent number of cells
development in the legs, most bodybuilders would have to are the ones
walk on their hands. who normally
There are some interesting correlations when you achieve the
compare bodybuilders’ heights, weights and arm mea- largest cross-
surements. For instance, a 5’7” bodybuilder who weighs sections of
214 pounds and has 8 percent bodyfat should have arms
between 19 1/4 and 19 5/8 inches. Yet many of those indi- A lower
viduals claim to have arms that are more than 21 inches, point of
a measurement that’s quite rare, regardless of height and insertion for
Neveux \ Model: Dan Decker
bodyweight. the muscle

Q: What genetic factors determine how large my indicates the
arms will grow? potential for
exceptional
A: Generally, three genetic factors ultimately determine
growth.
arm-growth potential:

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SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SM Smart Charles
TrainingPoliquin’s
Larry Scott’s full,

massive biceps were
possible because of the
extraordinary length of
the muscle belly.
Scott’s biceps compared to

Franco Columbu’s. Larry’s
have a very low insertion
point, which gave him great
potential for arm growth.
Columbu’s insertion was
relatively high, but his lats
inserted very low—and
that, of course, was his most
famous bodypart.
3) Hormone makeup.
This is obviously the easiest
one to circumvent, which is
why steroids are so popular
among the genetically chal-
lenged.
Regardless of your partic-
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accept that you’ll never
have big arms. Anyone with
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cle—and that, of course, will
translate into arm mass.
Q: I was told by a col-
league of yours that you
have your staff count
down the repetitions for
every set. Why is that?
A: The proper mind-set
muscle. is critical. Arnold Schwarzenegger said many moons ago
2) Length of muscle belly. The lower a muscle in- that you should always ask yourself why you’re doing a set.
serts—the closer to the elbow joint for arm muscle—the Answering the question will give you the right mind-set.
greater its potential for hypertrophy. Just look at Larry The number of reps performed for a given time under ten-
sion is largely what dictates the training effect. If you know
Regardless of your particular what you’re looking for, you’ll decide on the proper number
of reps.
genetic limitations—if you Begin every set with a definite rep goal—let’s say five. As
you begin your set, count the repetitions down: five, four,
have any—don’t simply three, two, one. Why? It keeps your mind focused on the
resign yourself and accept task at hand, not on the outcome. When trainees count
upward, they tend to focus on whether they’ll complete the
the idea that you’ll never set.
have big arms. Anyone with Editor’s note: Charles Poliquin is recognized as one
the proper knowledge can of the world’s most successful strength coaches, having
coached Olympic medalists in 12 different sports, includ-
expect to gain a significant ing the U.S. women’s track-and-field team for the 2000
Olympics. He’s spent years researching European journals
amount of overall muscle— (he’s fluent in English, French and German) and speaking
with other coaches and scientists in his quest to optimize
and that, of course, will training methods. For more on his books, seminars and
translate into arm mass. methods, visit www.CharlesPoliquin.net. Also, see his ad
on page 231. IM

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Train ™ \ JULY 2006 181
EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT
Nutrition With a Get-Big Mission

to Grow
NUTRITION SCIENCE
cise-induced muscle breakdown after
How long
Nutritonal Recovery does it last?
exercise by suppressing the effects of
cortisol, the major catabolic hormone
in the body, which rises during train-
Studies show that engaging in resis- fully recovered from the last session, ing. Carbs are also the key nutrient that
tance exercise, such as typical body- and protein synthesis, which is re- replenishes depleted stores of muscle
building workouts, stimulates muscle sponsible for added muscle mass and glycogen, the primary fuel of anaerobic
protein synthesis for up to 48 hours strength, isn’t yet complete. Exercise exercise such as weight training. On
following the training session. That is, also promotes muscle catabolism, or the other hand, carbs are not directly
in fact, one reason it would be foolish breakdown, especially when you’re not involved in muscle protein synthesis
to train the same muscle group within a getting enough protein. after training.
48-hour time span: The muscle hasn’t Carbohydrates inhibit the exer- Many studies show that the optimal
nutrient combination for spur-
ring muscle protein synthesis
with exercise is protein and
It was previously carbohydrates. Having a
thought that no
protein-and-carb drink be-
protein synthesis
occurred during fore and/or after training aids
training. Recent muscle protein synthesis and
studies show inhibits muscle breakdown.
otherwise. That has to do with height-
ened hormone stimulation
induced by the nutrient com-
bination. Specifically, taking in
protein and carb helps release
more insulin while blunting
cortisol. Insulin inhibits muscle
protein breakdown and,
helped by a high concentra-
tion of amino acids, leads to
muscle protein synthesis.
One possible flaw in stud-
ies that have examined the
anabolic effects of a protein-
and-carb drink is that the
subjects hadn’t eaten food in
many hours. Most bodybuild-
ers who use protein-and-carb
drinks have already eaten
several meals, especially if
you have the drinks later in
the day or in the evening.
That raises the question of
whether having amino acids
Neveux \ Model: Omar Deckard
in the blood from previous

meals blunts the anabolic
effects of protein-and-carb
drinks. Another question is, If
you drink the combo bever-
age at night, will the anabolic

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This product is not intended to diagnose, treat, cure or prevent any disease.
Take a slow-releasing
protein before bed to
heighten anabolism.
effects last throughout the
night?
Those issues were exam-
ined in a recent study.1 Sub-
jects were randomly assigned
to either a protein-and-carb
group or a flavored-water
group. They engaged in a
two-hour full-body weight-
training session. They drank
either the placebo or the
protein-and-carb combo dur-
ing the session plus had two
more drinks, one at 30 min-
utes and one at 90 minutes
after training. They trained
in the evening and remained
overnight in the lab, where
researchers measured their
between sets. Even the brief periods might improve
rates of whole-body and muscle protein
of rest apparently enable muscle pro- muscle pro-
synthesis through tagged amino acids.
tein synthesis to occur during training, tein synthesis
The subjects also provided muscle
especially when protein and carbs are rates, but the
biopsies from their legs before and im-
also concentrated in the blood. The lack of sleep
mediately after training, as well as nine
increased blood circulation that would offset
hours later.
occurs with training makes for any benefits.
During training, the subjects drank
more rapid entry of nutrients The authors
1.5 milliliters for every kilogram of body-
into muscle. The protein-and- mention an
weight of the protein-and-carb formula
carb drink boosted whole-body equally dubi-
every 15 minutes. The drinks they got
protein synthesis by 40 percent ous technique:
at the 30- and 90-minute marks after
during the first three hours after an intravenous infusion of amino acids
the workout contained four milliliters per
training. Those who drank water while you sleep.
kilogram of bodyweight. The drinks pro-
alone didn’t experience that. A more practical method would
vided carbs at a rate of 0.15 grams per
Interestingly, the muscle-protein- be to take a slow-release protein
kilogram of bodyweight, along with the
synthesis rates didn’t differ between the before bed to give you a steady
same amount of protein hydrolysate,
groups. Note that whole-body protein trickle of aminos into the blood.
which in this case was enzymatically
synthesis differs from muscle protein Since certain amino acids also bring on
digested casein, a primary milk protein.
synthesis in that whole-body protein insulin release, that would also take care
Though the subjects had
synthesis reflects what occurs in tissues of the insulin requirement. The protein
eaten throughout the day, the
other than muscle, such as gut and used in this study was a rapidly absorbed
protein-and-carb drink elevated
brain proteins. casein. Yet the usual form of casein is
muscle protein synthesis dur-
As to why the rates didn’t increase ideal for overnight use. It’s a slow-acting
ing exercise by 48 percent—but,
during the nine hours after exercise, the protein that lasts up to seven hours in the
while it boosted whole-body
authors offer several possible explana- blood, which of course fills the bill nicely
protein synthesis 19 percent
tions. Perhaps the protein-and-carb for overnight anabolic muscle protein
in the nine hours following ex-
drink failed to elevate blood amino purposes. —Jerry Brainum
ercise, it didn’t boost muscle
protein synthesis. It was previously acids and insulin throughout the night.
1Beelen, M., et al. (2008). Coingestion
thought that little or no muscle protein Maximizing muscle protein synthesis
requires a high concentration of both of carbohydrate and protein hydrolysate
synthesis occurred during the actual
amino acids and insulin in the blood, stimulates muscle protein synthesis
training session, but this and other
which doesn’t usually happen during during exercise in young men, with no
recent studies show otherwise. It may
the night. Some have suggested get- further increase during subsequent over-
be due to the intermittent nature of
ting up to eat during the night. That night recovery. J Nutr. 138:2198-2204.
weight training, given the rest periods

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to Grow
NUTRITION NOTES
Food Facts
That can affect your
workouts, weight and wellness
High-fructose
corn syrup is one of
the biggest contribu-
tors to the obesity
epidemic. The aver-
age American gulps
down 41.5 pounds
of it per year. Soft
drinks are the biggest
culprit.
L-arginine, an amino acid, com-
bined with Pycnogenol, an extract
from pine bark, has been shown in
recent studies to help relieve erectile
dysfunctiton.
Coffee drinkers
show a 25 percent
lower risk of death
from cardiovascular
FAT L O S S disease than non-
drinkers, according
Carb Confusion Count down to leanness? to the latest re-
search that tracked
100,000 adults. The
One of the most frequently asked questions when it comes to losing amount was two to
bodyfat is, How much carbohydrate should I be eating? The confusion three cups a day.
comes from all of the low-carb and no-carb diets out there. Yogurt that contains good bac-
The truth is, following extremely low-carb and no-carb diets for extend- teria can protect you against numer-
ed periods can be dangerous because your body needs the phytonutrients ous gastrointestinal-tract problems,
and fiber you get from fruits and vegetables. Also, the brain uses carbs including consti-
almost exclusively for energy. Low carbs can make your physique look flat, pation, diarrhea,
due to low glycogen stores and less fluid retention in the muscles. If you’re inflammatory
drug-free, the right number of carbs will help you achieve a bigger, harder bowel disease
and even colon
look.
cancer, ac-
So what’s the optimum carb intake? The ideal amount for you is activ- cording to
ity dependent—as are the percentages of protein and fats you should eat. research
For example, the body stores 300 to 400 grams of glycogen from carbs. performed
The number of carbs you should eat each day depends on how much you at Tufts Uni-
burn. versity. That
If you lift weights and/or perform cardio, you may need to eat up to means it may
200 grams of carbs in a 24-hour period to replenish what you burned and improve ab-
keep your body functioning normally, but probably no more than that. Any sorption of bodybuilding supplements
amount you take in above what you burn will probably be stored as body- as well.
Walnuts
fat.
can help you
If you do no intense glycogen-burning activity, your carb intake should get lean. Aus-
be significantly lower, as what you take in that isn’t used for immediate tralian research-
energy will be stored as ugly bodyfat. ers found that
Think of carbs as energy for activity, but also consider fruits and veg- subjects who
etables for health. Don’t restrict them, but eat only enough to supply your included eight to
energy needs if you want to stay lean. 10 walnuts a day
—Becky Holman in their diets lost
more weight and bodyfat. The scien-
Editor’s note: The above is adapted from the e-book X-treme Lean tists believe it may have something to
do with better insulin control.
Fat-Burning and Nutrition Guide, available at www.X-tremeLean.com.
—Becky Holman

KNOWLEDGE IS POWER
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to Grow
C E L L H E A LT H
Mighty Mitochondria Your key to more muscle, less fat and longevity
You’ve read in IRON MAN percent. Of course, the res-

that using drop sets and veratrol amounts given to the
supersets helps build and mice were much higher than
strengthen the mitochondria what you’d get from drinking
in muscles. Mitochondria are several bottles of cabernet
the cell’s power supply, and at one sitting—not recom-
new research is showing that mended. You may want to
keeping the mitochondria check into resveratrol supple-
strong and charged can do ments for additional beneficial
everything from increasing effects.
endurance to curbing the —Becky Holman
aging process to keeping
your hair—and, yes, building Editor’s note: The e-
muscle too. book The Ultimate Fat-to-
There are enzyme-derived Muscle Workout contains
drugs in the works that can weight-training techniques
bolster the mitochondria. and programs designed to
On the supplement front boost mitochondria size
there’s resveratrol, a com- and strength as well as burn
pound found in red wine that, more bodyfat as you pack on
when given to mice in large muscle. It’s research-based,
amounts, increased energy field-tested fat-off/muscle-on
via mitochondrial strength training. For more information,
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HYGIENE V I TA M I N S
Brittle Battle Old Men and the C

Some people are Do you take a vitamin C sup-
simply genetically plement? If you’re over 35, you
predisposed to brittle may want to consider it. The lat-
est research shows that vitamin
fingernails—or are
C quashes many of the free radi-
they? A recent study
cals that prematurely age skin.
in which 32 subjects It also aids in the formation of
received supplemental collagen, which helps form the
biotin, a B-vitamin, produced a 25 percent skin’s connective tissue—more
increase in nail thickness. Other studies wrinkle protection. Collagen also
show that biotin helps regulate insulin, aids helps form tendons and liga-
in the metabolism of fat and protein and can ments, which can be damaged
lower triglycerides. Start with about 2.5 mil- from exercise, especially weight
training. Try one 500-milligram
ligrams, or 2,500 micrograms, per day.
dose twice a day.
—Becky Holman —Becky Holman

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ANABOLIC DRIVE
Pump It Up With GPLC and NO

First off, don’t confuse Its potential effect on
nitric oxide with nitrous oxide, satellite cells may be the
which is an anesthetic. You next avenue of GPLC
might know nitrous oxide as research.
laughing gas. Okay, now that The leading studies
you know we’re not talking so far have come from
about laughing gas, let’s get the University of Mem-
down to the business of nitric phis lab headed by Dr.
oxide, or NO. Rick Bloomer. He’s dis-
What is NO? It’s a key mol- covered that GPLC can
ecule that is manufactured in increase blood levels
the body and plays numerous of NOx at a daily dos-
roles in nearly all physiological age of 4.5 grams. Also,
systems. In the cardiovascu- folks taking GPLC had
lar system it is a vasodilator, lower levels of “oxidant
which means it expands the stress,” likely due to its
internal diameter of blood potent antioxidant prop-
vessels. Vasodilation leads erties. Some subjects
to an increase in blood flow, have even experienced a
oxygen transport and delivery slight decrease in blood
of nutrients to surround- triglycerides, which, of
ing tissue, including skeletal course, has dramatic
muscle. That’s why you’ll see implications for cardio-
NO products touted as “giving you a pump like you’ve never vascular disease risk. An eight-week study showed that GPLC
felt before!” Or, “it’ll give you such a pump ‘down under’ that has no untoward effects.
your girlfriend, wife or both will be begging for more.” Okay, Perhaps some of the more exciting avenues of research re-
perhaps not, but you get the picture. Most NO supplements garding NO and the potential benefits of GPLC are in the area
are a mix of L-arginine powder and alpha-ketoglutaric acid; of skeletal muscle satellite cells, which hover around muscle
however, the newest kid on the block is glycine propionyl-L- fibers. Typically activated in response to muscle fiber dam-
carnitine, or GPLC. age, exercise and stretching, they can fuse to form new
We know that taking GPLC increases plasma nitrate/ni- muscle fibers—muscle fiber hyperplasia, fuse with
trite—a.k.a. NOx—a surrogate measure of nitric oxide pro- existing muscle fibers to make even bigger ones—
duction. In a university investigation that used a double-blind muscle fiber hypertrophy, or help repair damaged
crossover design, 15 healthy men, 24 years of age, were given muscle fibers.
GPLC and a placebo for four weeks each, with a two-week Moreover, there is scientific evidence to show that
washout between supplement assignments. Blood samples NO assists the activation of satellite cells, which
were taken from subjects at rest and at 0, three and 10 min- can occur within one minute of injury. The perfect blend
utes following an ischemia-reperfusion protocol—six minutes of ingredients in a supplement might include GPLC
of upper-arm cuff occlusion at 200 mmHg followed by rapid and creatine monohydrate, potential activators of
reperfusion with cuff removal. Don’t try it at home, kids. satellite cells. Add some arginine to further enhance the NO
An ischemia-reperfusion protocol is a model that scientists effect, and top it off with the essential amino acids for promot-
use to study damage caused by blocking blood flow (the ing dramatic increases in muscle protein synthesis, beta-alanine
ischemia part) then subsequently reflowing it (the reperfusion to enhance exercise capacity during superintense exercise and
part). Odd but true: Tissue damage is caused by both isch- some phosphatidylserine and alpha-GPC to help focus your
emia and the reperfusion. An early event during reperfusion is noggin on the task at hand, and you have a muscle-building
the development of what scientists call endothelial dysfunc- combination second to none. —Jose Antonio, Ph.D.
tion. The bioavailability of the endothelium-derived vasodilator
nitric oxide rapidly diminishes during reperfusion, due to either Editor’s note: Jose Antonio, Ph.D., is a writer, teacher,
decreased production or enhanced inactivation of NO by su- radio host and frequent speaker on the subject of sports
peroxide. That, in turn, may contribute to the injury to tissues supplements. Go to www.TheISSN.org for more information.
seen during the protocol.
Scientists analyzed blood samples for total nitrate/nitrite. References
Eleven of the 15 subjects experienced an increase 1 Bloomer, R.J., et al. (2007). Glycine propionyl-L-carnitine
in NOx with GPLC treatment. The researchers conclud- increases plasma nitrate/nitrite in resistance trained men. J Int
ed that short-term oral GPLC supplementation can increase Soc Sports Nutr. 4:22.
NOx in resistance-trained men. What’s intriguing is that the 2 Anderson, J.E. (2000). A role for nitric oxide in muscle re-
study showed both responders and nonresponders to treat- pair: Nitric oxide-mediated activation of muscle satellite cells.
ment. You see that even with creatine monohydrate—the Mol Biol Cell. 11:1859-74.
issue of response and nonresponse. What’s fascinating 3 Wozniak, A.C., and Anderson, J.E. (2007). Nitric oxide-
about the effects of GPLC is its potential to el- dependence of satellite stem cell activation and quiescence
evate NO perhaps more than any other ingredient. on normal skeletal muscle fibers. Dev Dyn. 236:240-50.

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to Grow
PROTEIN POWER
Which builds
Whey vs. Amino Acids more muscle?
Many older people suffer from a condition called sarcopenia, have led to similar
Neveux \ Model: Hisashi Kamisawa

which literally means “loss of muscle.” When that happens, effects, yet the whey
overall body frailty and weakness become common, limiting the proved superior.
quality of life for older people. Sarcopenia is caused by a num- Whey, however,
ber of mechanisms, such as diminished anabolic hormones, also contains other
including growth hormone, IGF-1 and testosterone, as well as aminos involved in
a lack of resistance exercise. Among the suggested treatments protein synthesis,
for preventing sarcopenia is increasing protein intake. The prob- such as cysteine,
lem is that many older people get sufficient protein but have that may explain
absorption problems, such as lower amounts of hydrochloric why the whey proved superior to essential aminos
acid in the stomach, which is required for the initial breakdown in the study. The whey also brought on a greater
of protein foods, and insufficient production of protein-digesting insulin response than the aminos, likely because
enzymes in the pancreas. the whey provided twice the level of aminos, some
Studies show, however, that older people who take in easily of which spur insulin release. The relevance here is that
digested protein, such as whey or amino acids, can overcome insulin potently helps along muscle protein synthesis only in the
the protein deficit and may prevent sarcopenia by preserving presence of a large amount of amino acids. The ones present in
muscle. Adding weight training makes the increased protein whey but not in the essential aminos mixture, such as arginine
intake even more effective. The active ingredients in both whey and aspartic acid, are potent partners in insulin release. The
and amino acid mixtures are presumed to be essential amino authors suggest that a combination of essential and nonessen-
acids, which are so named because they can’t be synthesized tial aminos stimulates insulin. Thus, the study shows that
in the body and must be obtained from food. Depending on whey exerts more potent muscle protein synthesis
which source you consult, either eight or nine amino acids are than free amino acids because it more potently
deemed essential in adult nutrition. The remaining aminos aren’t stimulates insulin.
labeled “essential” not because they are unimportant but rather Leucine deficiency can be remedied with supplements, but
because the body can synthesize them. The anabolic ef- a study revealed another way to deal with that problem.2 A
fect of taking in essential amino acids is so potent negative by-product of aging is an increase in oxidative damage
that a mere six grams are enough to double the rate caused by decreased activity of built-in body antioxidants, such
of protein synthesis. Of the essential amino acids, as superoxide dismutase, catalase and glutathione. Lack of
the branched-chain amino leucine is considered the antioxidant protection enables free radicals to wreak oxidative
most potent in that regard. Indeed, several studies have havoc in the body. That eventually results in a host of degenera-
shown that leucine alone activates a number of reactions that tive diseases related to the aging process. Oxidative damage
form the basis of protein synthesis in the body. can also interfere with the activity of body proteins, including
One study compared intake of whey protein to essential ami- protein-based hormones, such as insulin. A hallmark of out-of-
nos in older people who got 15 grams of each. The essential control oxidation is increased tissue inflammation, which is the
aminos more than doubled the protein balance com- underlying cause of diseases linked to aging.
pared to the whey intake, indicating that essential It turns out that oxidation-related inflammation is responsible
aminos are the active factors in the anabolic impact for the lack of anabolic response to leucine in older people.
of protein. It’s as if essential amino acids are all older people In the new study, which lasted seven weeks, old rats with
need to correct protein problems. defective leucine metabolism were given a mixture of dietary
In a new study1 15 people aged 60 to 85 were randomly antioxidants containing rutin (a common bioflavonoid found in
assigned to take 1) 15 grams of whey protein, 2) 6.72 grams fruit), vitamin E, vitamin A, zinc and selenium. The refractory
of EAA or 3) 7.57 grams of nonessential amino acids.1 In other leucine metabolism in the old rats was completely
words, the subjects got amino acids either as a whole protein reversed, probably because of the antioxidant
source—whey—or as free amino acids, both essential and non- supplements. The effect was independent of leucine intake,
essential. Protein synthesis was measured by monitoring the meaning that it worked with normal leucine intake. Other stud-
activity of phenylalanine, an amino acid incorporated into mus- ies have shown that antioxidant supplementation in older ani-
cle. The phenylalanine balance over a 3.5 hour period increased mals seems to help preserve muscle, and the effect on leucine
in the whey group but not in the essential or nonessential amino metabolism may explain that frequently observed reaction.
groups. How could that be, when previous studies showed that It may be that in humans antioxidants work syn-
essential amino acids are superior to whey in causing anabolic ergistically with increased and regular intake of
effects in older people? protein to preserve muscle mass with the passing
The answer lies in dosage. In the previous study 15 grams years. —Jerry Brainum
of essential amino acids were directly compared to 15 grams
of whey. In the more recent study 15 grams of whey were References
1 Katsanos, C.S., et al. (2008). Whey protein ingestion in
compared to only 6.72 grams of essential aminos. Due to the
blunted effects of protein metabolism in older peo- elderly persons results in greater muscle protein accrual than
ple, it takes a greater amount of essential aminos, ingestion of its constituent essential amino acid content. Nut
particularly leucine, to yield anabolic effects. Supply- Res. 28:651-658.
2 Marzini, B., et al. (2008). Antioxidant supplementation
ing large amounts of leucine can lead to protein synthesis in the
elderly that is similar to that in younger people. Confusing the restores defective leucine stimulation of protein synthesis in
issue is that since whey contains 50 percent essential aminos, skeletal muscle from old rats. J Nutr. 138:2205-2211.
getting the same amount as straight essential aminos should

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Train, Eat,
Grow
Muscle-Training Program 114
From the IRON MAN

Training & Research Center
by Steve Holman and Jonathan Lawson
I
the third it’s 13 to 15—or higher.
n the last installment of TEG we discussed the
Rep Range week of our X-Rep version of Eric Shock: The rep range is eight to 12 on most exer-
Broser’s Power/Rep Range/Shock protocol. We cises but with intensity techniques like drop sets,
mentioned that we sometimes do two weeks in slow negatives, D.C. training, X Reps and X-hybrid
a row of Power or Rep Range workouts to opti- techniques to shock new growth.
mize the benefits. It appears to take us two weeks to
totally get in the groove of a specific protocol, espe- After Shock week you go back to Power and begin
cially since we’re training each bodypart only once again. Remember, we’ve been doing two weeks of
a week. That said, we don’t do two Shock weeks in a Power, two weeks of Rep Range and then one week of
row. Why? It’s too, well, shocking. Shock before going back to Power. Our current split
For the uninitiated, Shock week requires that you doesn’t change. We train four days a week:
use supersets, drop sets, tri-sets and the like to an-
nihilate the target muscle. We also throw in plenty
Monday: Chest, calves, abs
of X Reps and X-hybrid techniques to heighten the
shock effect and muscle microtrauma. When we pull Tuesday: Back and forearms
out all the stops on Shock week, it’s a relief to go back
Wednesday: Quads and hamstrings
to Power. Two Shock weeks in a row would no doubt
send us into an overtraining tailspin—been there, Thursday: off
done that too many times. Friday: Delts, triceps, biceps
To rehash the P/RR/S protocol, here’s a quick sum-
Neveux \ Model: Mike Semenoff
mary:
To make the split better, we should really take
Power: Straight sets with heavy weights, four to six Wednesday off and work quads and hams on Thurs-
reps per work set. day so we don’t train three days in a row. With our
work schedule, however, Thursdays work better for us
Rep Range: On the first exercise the rep range is as an off day, so we cope with it.
seven to nine, on the second it’s 10 to 12, and on

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Train, Eat,
Grow
Endurance Regression
we’re now going after that searing example, while Power week is sup-
One thing we notice immediately effect at every workout, whether it’s posed to be all low-rep work, we end
when we enter Shock week is that Power, Rep Range or Shock week. each bodypart routine with a couple
our muscle endurance has taken That requires a bit of retooling. For of high-rep sets on the more isolat-
a step back. That’s because
we haven’t done supersets,
drop sets or tri-sets for four Warning: NA sets will
weeks—two Power, two Rep
Range. Jumping into back-to- make you sore.
back sets is truly a shock to
our systems.
Notice that we use only
straight sets during Power and
Rep Range workouts. True, we
extend sets with X Reps, but
three to four X-Rep partials
tacked onto the end of a set is
much different from reducing
the weight and cranking out
five to seven extra full reps—or
moving to another exercise
and blasting out eight to 10.
We definitely feel a more
prominent target-muscle burn
during Shock week, which
means more growth hormone
release. That’s a good thing be-
cause we’re attempting to stay
leaner over the winter—with
the goal of making it less dif-
ficult to achieve an extreme-
lean condition in the summer.
As we’ve realized, losing 15 to
20 pounds of winter blubber
to reach peak condition causes
lots of muscle tissue to pack
its bags and say adios. In other
words, we’re opting for the
antibulking strategy this time
around, which should result in
our being bigger with extreme-
lean detail this summer.
It’s not just about watch-
ing our diets, however. We’ve
discovered some training
techniques that, when ap-
plied properly during your
weight workouts, can get you
leaner faster. Once you read
and understand, we guarantee
you’ll be very excited. It’s a
way to morph fat into muscle,
in a sense, according to our
research and experimentation
in the gym.
Neveux \ Model: Berry Kabov
The Fat-to-Muscle
Hustle
We mentioned that muscle
burn drives up growth hor-
mone, a potent fat burner, so
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Train, Eat,
Grow
ed contracted-position exercise. On the other, alternating reps. You
quads, for instance, when we get to can use that technique only on
the last exercise, leg extensions, we machines, like a leg extension or
do two sets of 15 to 20 reps each— a press station—so that all of the
and, yes, profanity usually ensues. resistance can be transferred to one
During Rep Range week the con- leg or arm without balance prob-
tracted-position exercises get the lems. You obviously couldn’t press
13-to-15 range, so muscle burn is a barbell with two arms and then
prominent—no tweaking necessary. lower it with one, unless you some-
During Shock week we superset how moved the working arm to the
from the get-go in each bodypart exact middle of the bar, which is
routine—as you can see from our not very practical or safe but would
Shock-week programs on page no doubt make a popular YouTube
84—so there’s no waiting; the burn video.
begins right up front. On chest we Nautilus-style negative-accen-
do two rounds of Smith-machine tuated training is not what we’re
incline presses supersetted with talking about. In our NA version
high cable flyes; the upper-pec fire you raise the weight with a normal
starts on about the fifth rep of the 1.5-second cadence and lower in six
first set of cable flyes and swells to seconds, squeezing the target mus-
a raging inferno by the end of the cle all the way through the negative
chest routine. stroke. Then you drive the weight up
Getting a fat-to-muscle effect isn’t again in 1.5 seconds and lower for
just about growth hormone, howev- another NA rep. We use slightly less
er. As we’ve discovered from analyz- weight than we would for a standard
ing the research on interval cardio, nine-rep set, but we get consider-
muscle damage is key to staying ably more muscle damage due to
lean. It’s the reason high-intensity accentuating the negative stroke. We
interval training has been shown usually get about seven NA reps.
to burn more bodyfat than steady- Warning: Negative-accuentuated
state work—not during the exercise sets will make you sore. You may
but after. Muscle damage from the think that because you use a lighter
high-intensity segments ramps up weight, soreness will be minimal.
the metabolism during the muscle- Not true. You’ll feel it the next day—
repair process, which can take days. for the same reason you get sorer
So, basically, if you strive for a walking down stairs than when you
certain amount of muscle damage climb them. It’s the negative, or
in the gym, you’ll get the metabolic eccentric, stroke that damages the
uptick, or fat-to-muscle effect. To muscle fibers.
be specific, science has shown that We know what you’re thinking: If
it’s the eccentric, or lowering, phase negative-accentuated sets are good,
of a rep that produces the most won’t pure-negative sets done with a
muscle microtrauma. It may have heavier weight be even better? Only
something to do with friction pro- if used very infrequently. We suggest
duced as the myofibrils drag across you avoid pure-negative sets most
one another in an attempt to fight of the time, as the damage can be
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Negative-Accentuated one set of positive-only curls with
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Sets
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In Nautilus-machine-training Results...
*These statements have not been evaluated by the Food
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lingo, a negative-accentuated set is “The positive-work-only biceps
to diagnose, treat, cure or prevent any disease. performed by raising a weight with showed no damage, while the
Results may vary. Use in conjunction with an intense daily exercise two arms or two legs and lowering negative-work-only biceps showed
program and a balanced diet including an adequate caloric intake.
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with one, then raising the weight damage that peaked five days after
110108ra with both again and lowering with exercise. Soreness finally dissipated

Train, Eat,
Grow
by the ninth day, but some subjects even with experienced bodybuild- exhaustion, extend the set with
didn't regain all of their strength in ers. That’s why we prefer to use the two to four six-second negatives.
the pure-negative-trained biceps for negative-accentuated version most Have your partner lift the weight,
six weeks!” of the time. and then you lower it. Remember,
Yes, most of the test subjects were Of course, you will adapt to NA they’re end-of-set pure negatives, so
untrained; nevertheless, you can see sets. Then what? We suggest using they’re not as damaging as an entire
how damaging pure-negative work a slightly heavier weight, one that set of pure negatives done with a
can be. We believe that’s the case gets you to about five NA reps. At much heavier weight.
IRON MAN Training & Research Center Muscle-Training Program 114

Monday (Shock): Chest, Calves, Abs Forearm Bar reverse wrist curls (X Reps) 2 x 10-12
Superset Superset
Smith-machine low-incline Wrist curls (X Reps) 2 x 10-12
presses (X Reps) 2 x 8-10 Forearm Bar wrist curls (X Reps) 2 x 10-12
High cable flyes (X Reps) 2 x 8-10 Rockers (drop) 1 x 12(8)
Superset
Wide-grip dips (X Reps) 2 x 8-10 Wednesday (Shock): Quads, Hamstrings
Low/middle cable flyes (X Reps) 2 x 8-10 Superset
Superset Leg presses 2 x 8-10
Bench presses (NA) 1 x 6-8 Leg extensions (X Reps) 2 x 8-10
Flat-bench flyes (X Reps) 1 x 8-10 Superset
Superset Leg extensions (X Reps) 1 x 8-10
Leg press calf raises (X Reps) 1 x 10-12 Leg presses (nonlock) 1 x 8-10
Machine donkey calf raises (X Reps) 1 x 10-12 Squats (NA) 1 x 6-8
Superset Sissy squats (drop; X Reps) 1 x 8(5)
Knee-extension leg press calf Stiff-legged deadlifts 2 x 8-10
raises (X Reps) 1 x 10-12 Hyperextensions (X Reps) 2 x 8-10
Machine donkey calf raises (X Reps) 1 x 10-12 Leg curls (double drop) 1 x 9(6)(4)
Superset
Hack-machine calf raises
Friday (Shock): Delts, Triceps, Biceps
(first set NA) 2 x 8-10, 10-12
Standing calf raises (X Reps) 2 x 10-12 Superset
Seated calf raises (drop; X Reps) 2 x 12(8) Smith-machine presses (X Reps) 2 x 8-10
Superset Forward-lean laterals (X Reps) 2 x 8-10
Incline kneeups (drop; X Reps) 1 x 10(6) Smith-machine presses (NA) 1 x 6-8
Flat-bench leg raises (X Reps) 1 x 10-12 Dumbbell upright rows (drop; X Reps) 1 x 8(6)
Tri-set Superset
Ab Bench crunches (X Reps) 1 x 10-12 Incline one-arm laterals (X Reps) 1 x 8-10
Twisting crunches (X Reps) 1 x 10-12 One-arm cable laterals (X Reps) 1 x 8-10
End-of-bench kneeups (X Reps) 1 x 8-10 Bent-over laterals (drop; X Reps) 2 x 8(6)
Superset
Dips (X Reps) 2 x 8-10
Tuesday (Shock): Back, Forearms Pushdowns or kickbacks (X Reps) 2 x 8-10
Superset Lying extensions (second set NA) 2 x 8-10, 6-8
Wide-grip pulldowns (X Reps) 2 x 8-10 Cable pushouts (drop; X Reps) 2 x 8(6)
Machine pullovers (X Reps) 2 x 8-10 Superset
Parallel-grip chins (first set NA) 2 x 8-10 Preacher curls (X Reps) 1 x 8-10
Superset Cable curls 1 x 8-10
Dumbbell pullovers (X Reps) 1 x 8-10 Preacher curls (NA) 1 x 8-10
Rope rows (X Reps) 1 x 8-10 Superset
Superset Concentration curls (X Reps) 2 x 8-10
Bent-over dumbbell rows (X Reps) 2 x 8-10 One-arm spider curls 2 x 8-10
Bent-arm bent-over laterals (X Reps) 2 x 8-10 Incline curls (X Reps) 1 x 8-10
Nautilus-machine rows (NA) 1 x 8-10 Cable hammer curls (X Reps) 1 x 8-10
Behind-the-neck pulldowns (drop; X Reps) 1 x 8(5)
Superset
Barbell shrugs (X Reps) 1 x 8-10 Note: Where X-Reps are designated, usually only one
Cable upright rows (X Reps) 1 x 8-10 set or phase of a drop set is performed with X Reps or
an X-Rep hybrid technique from the e-book Beyond X-
Cable reverse curls (drop set) 1 x 8(6) Rep Muscle Building. See the X-Blog at www.X-Rep.com
Superset for more workout details.
Dumbbell reverse wrist curls (X Reps) 2 x 10-12

Train, Eat,
Grow
To reiterate: Pure-negative sets, What about contracted-position cardio as the number-one fat-loss
which are more severe, can heighten exercises, like concentration curls or method. Yes, cardio is important for
fat-to-muscle effects but only if pushdowns? Those are continuous- heart health, but when it comes to
you use them infrequently so you tension exercises, and we think they getting ripped, it plays second fiddle
don’t overdamage muscle tissue and should be reserved for higher reps to weight training—because with
overtrain. The muscles must fully to trigger growth hormone output the right amount of damage from
recover and supercompensate if you via muscle burn. That will provide sets and reps, you can burn fat as
want growth to occur; otherwise, another key fat-to-muscle amplifier you build muscle 24/7.
you can dig yourself into an over- on top of the trauma created by NA (For more information, research
training hole. sets. and a complete program based on
We prefer to use negative-ac- From what we’ve experienced so the above, see the e-book The Ulti-
centuated training on one set per far, our fat-to-muscle methods are mate Fat-to-Muscle Workout, avail-
bodypart, usually the last set of a working extremely well. We went able at www.X-Rep.com.)
big, midrange move like squats or through the holidays on very loose Editor’s note: For the latest on
Neveux \ Model: Ken Yasuda

bench presses. We’ve also found that diets and doing almost zero car- X Reps, X e-books and the X-Blog
performing NA sets on stretch-posi- dio—but our physiques remained training and supplement journals,
tion exercises, like dumbbell flyes, relatively lean and vascular. We visit www.X-Rep.com. A few of the
heightens muscle damage as well believe that this type of muscle- mass-training e-books are shown on
but not enough to cause problems. trauma weight training will leapfrog the next page. IM
ITRC Program 114, Abbreviated Home-Gym Routine

Monday (Shock): Chest, Calves, Abs Sissy squats (drop; X Reps) 2 x 10(6)
Superset Superset
Incline presses (X Reps) 2 x 8-10 Stiff-legged deadlifts 2 x 8-10
Incline flyes (top squeezes; X Reps) 2 x 8-10 Leg curls (X Reps) 2 x 8-10
Superset Leg curls (X Reps) 1 x 8-10
Bench presses (second set NA) 2 x 8-10, 6-8
Flat-bench flyes (top squeeze; X Reps) 2 x 8-10 Friday (Shock): Delts, Triceps, Biceps
Decline flyes (low partials; drop) 1 x 8(6) Dumbbell presses (MRR/P) 1 x 8(6)(4)
Donkey calf raises (drop; X Reps) 3 x 12(8) Superset
One-leg calf raises (drop; X Reps) 2 x 12(8) Dumbbell upright rows (X Reps) 2 x 8-10
Seated calf raises (drop; X Reps) 2 x 12(8) Seated forward-lean laterals (X Reps) 2 x 8-10
Superset Incline one-arm laterals (drop; X Reps) 1 x 8(6)
Incline kneeups (X Reps) 1 x 10-12 Bent-over laterals (drop; X Reps) 1 x 8(6)
Flat-bench leg raises (NA) 1 x 8-10 Superset
Weighted full-range crunches or Dips or close-grip bench presses (X Reps) 2 x 8-10
Ab Bench crunches (drop; X Reps) 1 x 12(8) Kickbacks (X Reps) 2 x 8-10
Decline extensions (NA) 1 x 6-8
Tuesday (Shock): Back, Forearms Overhead extensions (drop; X Reps) 2 x 8(6)
Chins (MRR/P; X Reps) 1 x 8(6)(4) Superset
Undergrip rows (second set NA) 2 x 8-10, 6-8 Preacher curls (X Reps) 1 x 8-10
Dumbbell pullovers (X Reps) 1 x 8-10 Barbell or dumbbell curls 1 x 8-10
Superset Preacher curls (NA) 1 x 6-8
Bent-over barbell rows 2 x 8-10 Concentration curls (drop; X Reps) 1 x 8(6)
Bent-arm bent-over laterals (X Reps) 2 x 8-10 Incline curls (X Reps) 1 x 8-10
One-arm dumbbell rows (NA) 1 x 6-8 Incline hammer curls (X Reps) 1 x 10-12
Shrugs (MRR/P; X Reps) 1 x 8(6)(4)
Reverse wrist curls (drop; X Reps) 2 x 10(6) MRR/P is multi-rep rest/pause. Do all three sets with
Wrist curls (drop; X Reps) 2 x 10(6) the same weight; rest 15 seconds between sets.
Rockers 1 x 13-15
Note: Where X-Reps are designated, usually only
one set is performed with X Reps or an X-Rep hybrid
Wednesday (Shock): Quads, Hams technique from the e-book Beyond X-Rep Muscle
Superset Building.
Squats 2 x 8-10
Leg extensions or
old-style hack squats (X Reps) 2 x 8-10 Note: If you don’t have a leg extension machine, do old-
Squats (NA) 1 x 6-8 style hacks, nonlock style. Use partner resistance, towel
Leg extensions or around the ankles, if you don’t have a leg curl machine.
old-style hack squats (drop; X Reps) 1 x 10(6)

The muscles must
fully recover and
supercompensate if
you want growth to
occur; otherwise you
can dig yourself into
an overtraining hole.
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you’ll be frying fat 24/7. you’ll be proud to peel off
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muscle up the fat-burning
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you’ll enhance the primary week Fat-to-Muscle Workout
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granite abs sooner, not later). done in about an hour.
Instant E-book Download at X-REP.com

NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HU
Naturally Huge
by John Hansen, Mr. Natural Olympia
Working Man’s gram to fit your work schedule. Because you work 12-hour
shifts, I’m sure you want to be able to go to the gym on your
days off.
Workout Plan You could split your muscle groups up over three days
before taking a rest. If you took two days off after three con-
secutive days of training, you would be resting each muscle
group for five days before training it again.
Q: I’m a police officer in New Jersey, and I work a Here’s an example of how you could split up your muscle
rotating two-week shift of 12-hour days. I read the groups:
article you wrote on over-40 bodybuilding train-
ing, which was awesome. I recently turned 40 and Day 1: Chest, triceps, biceps, calves
noticed that taking the rest days truly does help. I Day 2: Abs, legs
was wondering if you had a suggestion for a training Day 3: Delts, back, calves
routine that would fit my schedule. My work sched- Day 4: Rest
ule looks like this: Day 5: Rest
Monday, Tuesday: Work 6 a.m. to 6 p.m. That’s a good split to follow because there’s no overlap
Wednesday, Thursday: Off with the different muscle groups, so you won’t have to
Friday, Saturday, Sunday: Work 6 a.m. to 6 p.m. worry about overtraining any bodyparts. It’s also a good
idea to train legs between the upper-body days because it
Monday,Tuesday: Off gives those muscle groups a day of rest.
Wednesday, Thursday: Work 6 a.m. to 6 p.m. To fit that split into your 14-day work schedule, you
Friday, Saturday, Sunday: Off could train three days on/two days off, three days on/two
days off, three days on/one day off:
A: I’m not sure what type of training routine you’re fol-
lowing now or how many days of rest you take between Work Schedule Training
muscle groups, but I think I can come up with a good pro- Monday, work Rest day
Tuesday, work Rest day
Wednesday, off Day 1 workout
Thursday, off Day 2 workout
Friday, work Day 3 workout
Saturday, work Rest day
Sunday, work Rest day
Monday, off Day 1 workout
Tuesday, off Day 2 workout
Wednesday, work Day 3 workout
Thursday, work Rest day
Friday, off Day 1 workout
Saturday, off Day 2 workout
Sunday, off Day 3 workout
Using this schedule, you have to work out on only two

of the days that you’re on duty in your 14-day rotation. The
rest of your workout days will take place on your days off.
That should accommodate your schedule and let you make
your workouts more intense and productive.
You could cycle two heavy workout rotations with one
moderately heavy rotation. When you’ll be taking two
rest days after the training cycle, train heavy—six to 10
reps—for the three preceding workouts. When you’ll be
taking only one rest day after the training cycle, go a little
Neveux \ Model: Eric Sternlicht, Ph.D.
lighter and use higher reps—10 to 15—for more of a pump

workout.
That will help you to recuperate and avoid
(continued overtraining.
on page 102)
It will also be a welcome break after heavy training three
days in a row for the past two workout cycles. Good luck!
Q: I’m a 53-year-old bodybuilder. I worked my way

up to the Nationals and retired in 1986—didn’t want

NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HU Naturally Huge
won’t really know
until it’s examined
by a medical profes-
sional. My guess is
that it’s just a strain or
pull to the muscle or
the tendons and liga-
ments that surround
the shoulder.
A good chiroprac-
tor or sportsmedicine
doctor in your area
should be able to treat
the injury with ultra-
sound and electrical
stimulation. Those
methods will help
bring more blood into
the injured area and
help it to heal faster.
As for your training,
when you’re rehab-
bing your shoulder,
only do exercises that
don’t hurt that shoul-
der. Don’t try to “work
through the pain.”
That will only make
the injury worse and
delay the healing pro-
cess. If you can find
exercises to train your
chest and shoulders
Neveux \ Model: Jonathan Lawson

that do not hurt, stick
with them until you
For some people, being locked in consult with a medical
position during any type of press professional.
can be traumatic to shoulder joints.
Q: I recently lis-
tened to your natu-
ral bodybuilding
to use steroids. I hurt my shoulder doing decline radio show, and it was really inspiring. I’m 19 years
Smith-machine presses four months ago. It’s been old and just decided to start bodybuilding. I have
getting better slowly; I still can’t do dumbbell flyes, been lifting since I was 16, but I’m having a hard
but I can do pec deck flyes. Any kind of free weights time coming up with a solid program for putting
are very hard, and machines seem to be okay. Is that on mass. I’m eating 500 more calories than I need
length of time normal? I don’t want surgery if I don’t every day, but I think I lack the program I need for
have to have it. Also, I’ve been doing rehab exercises putting on some solid size. I’m 5’8”, 165 pounds with
five times a week, a few minutes a day. Any help 11 percent bodyfat. If you have any workout advice
would be great. that would help me put on mass, I would appreciate
it. I plan on training natural, and I’d like to enter
A: Decline presses are pretty stressful on the shoulders. a contest a year from now, after I put on some size.
Doing them on a Smith machine can be even more stress- Any advice?
ful because the muscles are locked into a set position by
the machine. If you were using free weights—barbells or A: Thanks for listening to my new Internet radio show.
dumbbells—on the exercise, your body would pick the The show can be accessed online at www.NaturalBody
groove that would be comfortable for your structure. With buildingRadio.com. We feature interviews each week with
a machine, you have to do the exercise according to the natural bodybuilding champions, contest promoters and
setup of the machine. writers, such as IRON MAN’s own Jerry Brainum.
I recommend that you seek professional help for your I think a lot of teenage bodybuilders are in the same
shoulder injury. I’m not sure what rehab exercises you’re situation you are. When you’re young, your metabolism is
doing, but if the injury is taking that long to heal, getting going very fast, and it’s often difficult to add mass. That’s
therapy will probably speed up the healing process. why so many people turn to anabolic steroids to help them
If the shoulder is getting better, you probably didn’t do get past their sticking points. They don’t know how to add
any severe damage—tear the rotator cuff, etc.—but you the muscle naturally, and they believe that the only way to

NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HU Naturally Huge
Day 1: Chest and Arms

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
Pushdowns 3 x 10, 8, 6
Lying extensions 3 x 8, 6, 6
Weighted parallel-bar dips 3 x 6-8
Incline curls 3 x 10, 8, 6
Barbell curls 2 x 8, 6
Standing calf raises 4 x 12, 10, 8, 6
Day 2: Abs and Legs

Hanging knee raises 2 x 30
Incline situps 2 x 30
Squats 5 x 10, 8, 6, 6, 6
Leg presses 4 x 12, 10, 8, 8
Leg curls 3 x 10, 8, 6
Stiff-legged deadlifts 3 x 8, 6, 6
Day 3: Delts and Back

Seated military presses 4 x 10, 8, 6, 6
Lateral raises 3 x 8, 6, 6
Bent-over lateral raises 3 x 8, 8, 6
Barbell shrugs 4 x 10, 8, 6, 6
Neveux \ Model: Daniele Seccarecci
Wide-grip chins 3 x 10, 8, 6

Barbell rows 4 x 10, 8, 6, 6
Deadlifts 3 x 8, 6, 6
Wrist curls 3 x 12, 10, 8
To pile on the muscle mass, you have to train hard
Seated calf raises 4 x 20, 15, 12, 12
and eat right, which includes getting plenty of
complex carbs and protein.
In order to get the proper amount of rest, you should
give each bodypart five days off before training it again.
You’ll have more energy for your workouts and grow more
get big is to use the drugs. if you don’t train three days consecutively. Taking rest days
You’re on the right track by increasing your calories. By between your workouts will enable more growth to take
eating 500 calories more than you normally eat, you’re giv- place. Here’s how the schedule lays out:
ing your body more growth-producing nutrients. Just make
sure those calories come from good bodybuilding foods Day 1: Chest and arms
and not useless junk food that’s loaded with fat, sugar and Day 2: Abs and legs
salt and is low in protein or complex carbohydrates. Day 3: Rest
Eat high-quality, complete forms of protein with each Day 4: Delts and back
meal. Eggs, beef, chicken, fish, turkey, milk and cheese will Day 5: Rest
give you the building materials for new muscle mass. If Day 6: Repeat cycle
you ate approximately 1.25 to 1.5 grams of protein for each
pound of bodyweight, you’d be getting 206 to 248 grams of If you train very hard by making the workouts progres-
protein a day. By eating six small meals per day and includ- sive—adding more weight or more reps each week—you
ing a complete form of protein with each meal, you should should make great gains on the program. Remember to eat
be able to get in all the protein you need. lots of complete-protein foods and complex carbs every
It’s also extremely important to eat plenty of complex day to feed those growing muscles, and you should be add-
carbohydrates when you’re trying to gain quality body- ing size to your physique in no time!
weight. Whole-wheat bread, sweet potatoes, baked pota-
toes, whole-wheat pasta, brown rice, beans and corn will Editor’s note: John Hansen has won the Mr. Natural
supply the energy that your muscles need for your heavy Olympia and is a two-time Natural Mr. Universe winner.
workouts and help you add quality mass. When I was try- Check out his Web site at www.NaturalOlympia.com, or
ing to get bigger, I ate two to three grams of carbs for each send questions or comments to him via e-mail at John@
pound of bodyweight. At 165 pounds you should get 330 to NaturalOlympia.com. Look for John’s new DVD, “Natural
500 grams of carbohydrates a day. Bodybuilding Seminar and Competitions,” along with his
I’ve got a good workout program for you to follow during book, Natural Bodybuilding, and his training DVD, “Real
your bulking period. Split up your muscle groups over three Muscle,” at his Web site or at Home Gym Warehouse,
workouts and take plenty of rest days per week. Concen- www.Home-Gym.com. Listen to John’s new radio show,
trate on using the basic exercises with mostly barbells and Natural Bodybuilding Radio, at www.NaturalBodybuilding
dumbbells. Use a weight that really challenges you to do six Radio.com. You can send written correspondence to John
to eight repetitions—the rep range that will build the great- Hansen, P.O. Box 3003, Darien, IL 60561. IM
est amount of muscle.

SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSC
Shredded Muscle
by David Goodin
Abs and Biceps

covered in sweat—real sweat—particularly when I’m doing
the leg and back exercises. That was at the end of the shoot,
and I was dying, but it certainly was worth every moment.
Michael Neveux does an absolutely masterful job with the
photography, and I was blown away by how the guys at the
IRON MAN studio edited the video.
Q: I recently watched the video of your cover Now, to answer your question: Most people don’t believe
shoot at IronManMagazine.com. I was particularly it, but I train abs only once a week when I’m preparing to
impressed with your abs and biceps and wonder be onstage for a competition or guest posing. Normally I
if there’s anything special you did for those body- train biceps once a week—typically on Friday—with about
parts. How do you train them? By the way, congrats eight to 12 sets. Last year I felt my biceps were lagging a
on your cover, and great job on the video. bit, so I threw in just about four sets of curls after my chest
workout on Tuesdays to do a little extra biceps work with-
A: Thank you for your e-mail and for checking out out overtraining them. As you can see from the video, my
IronManMagazine.com. I was thrilled to be chosen for strategy worked well.
the cover of IRON MAN. It was definitely a dream come I’ll give you my very simple routines for abs and bi-
true—shooting with Raven Lexy wasn’t exactly horrible ei- ceps in a moment; first, I want to give you my big secret
ther. Raven was really sweet and a lot fun to work with, but for effectively training those bodyparts. I concentrate on
shooting for hours at a time is very hard work. If you look contracting the muscle as hard as I can on each rep. Let
closely at the video or at the photos in my feature in that me repeat: I contract the muscle as hard as I can on every
issue [January ’09], you’ll see that in some of the photos I’m rep. I do my best to perform my exercises very smoothly so
that momentum doesn’t take over, and I pause
in the contracted position and consciously
flex the muscle as hard as I can. I then return
“My favorite leg raise smoothly to the starting position, using the
exercise for lower abs is eccentric contraction of the target muscle to
hanging leg raises.” control the movement. To be quite honest, I use
that technique on all isolation exercises, and it’s
extremely effective.
My abdominal workout generally consists of
two exercises. The first is a leg-raise-type exer-
cise geared toward hitting the lower abs—hang-
ing leg raises are my favorite—while the second
exercise is a crunch movement to target the
upper abs. I prefer to use Ab Slings when I do
my leg raises, but if you don’t have any, you can
hang from a chinup bar. I place a bench or a
box under the bar to stand on while I’m getting
situated in the Ab Slings, but I use it to control
how far I can drop my legs at the bottom of the
movement.
I start with my feet in front of the bench. I
maintain a slight bend at the knees and slowly
raise my legs until my ankles touch the bar. I’m
careful to keep my head in a neutral position,
and I exhale as I lift my legs. I flex my abs at
the top of the movement and then consciously
use my abs to control the speed of the descent.
At the bottom my legs are still in front of the
bench. They never go all the way under my body
until I’m done with the set.
A couple of things to avoid are arching your
back and swinging your legs. If you swing, your
Neveux \ Model: Dave Goodin
hip flexors will initiate the movement, and mo-

mentum will take over, with your abs doing very
little work. I’ve had very few people who could
do even one rep on the hanging leg raise the
first time they tried. So for most people I recom-
mend the hanging knee raise. Everything is the

• Keep your wrists straight or slight-
same except that you bend your knees ly back. That will keep tension on
as you lift your legs and bring them as your biceps in the fully contracted
high as possible. When I do them, I try position.
to bring my knees to my elbows. Gen-
erally, I perform four sets of hanging Don’t:
leg raises, going to failure on each set. • Let your shoulders roll forward.
Now I move on to crunches. I do That reduces the amount of tension
them on the floor, on a bench or on on the long head of the biceps.
a therapy ball. I don’t think I need
• Swing the weight. If you do, you
to go into a description of how to get momentum going and there’s
do a crunch, but I’d like to offer a less tension on the biceps.
few pointers. First, always perform
crunches smoothly. Feel your abs con- • Let your elbows move forward
tracting from the starting position all under the bar. Once your elbows
the way to the top. Pause in the fully are under the bar, you’re just sup-
porting the weight. It’s no longer
contracted position and flex your abs exerting tension on the biceps. Too
as hard as you can. Then feel your abs many lifters let their elbows move
stretch as you return to the starting in front of the weight so they rest at
point. Don’t bounce and jerk on your the top. Not good.
crunches, and make sure that your
lower back stays in contact with the • Curl your wrists in. Curling the
wrists reduces the distance between
bench or ball. the resistance (the weight) and the
Pay particular attention to that if fulcrum (your elbow), thus reduc-
you do your crunches on a therapy ing the tension on the biceps.
ball. All too often I see people doing
crunches on a ball and using their • Relax and let the weight drop
hips as the pivot point, and their after you’ve gotten to the top of the
movement. If you don’t use your
lower backs come off the ball. To put biceps to control the weight’s de-
maximum tension on the abdominals, scent back to the starting point, you
keep your lower back on the ball, and totally miss out on the benefits of
push your hips forward as you crunch. the eccentric contraction.
Again, don’t forget to flex at the top. I
usually do four sets of crunches, going After four to five sets of scorch-
to failure on each set. ing dumbbell curls and cable curls, I
That’s it: four sets of leg raises and usually finish off my biceps workout
four sets of crunches. Often my ab- with three to four sets of hammer
dominals are actually cramping at the curls. By then my brachialis is already
end of my last set or two of crunches. pretty fatigued, so overkill is not nec-
For biceps I employ the same strat- essary—and for me usually leads to
egy that I use for abdominals. I go for tendinitis. I perform the hammer curls
maximum contraction on each rep. I with dumbbells. It’s the same move-
usually do two curl exercises for four ment as the curl but with your palms
to five sets each for biceps, then ham- facing in. I use the same techniques,
mer curls or reverse curls for three or moving the weight smoothly and flex-
four sets to target the brachialis. Cur- ing at the top.
rently my favorite biceps exercises are By the way, I feel I should warn you:
dumbbell curls and cable curls. You If you do my abdominal and biceps
can use a straight bar or EZ-curl bar, workouts exactly as I’ve described,
and you can vary your grip width from squeezing out a maximum contrac-
narrow to shoulder width or slightly tion on each repetition, be sure to
wider. The curl is a really simple have a fire extinguisher close by, or
movement, so rather than describe load up on Red Dragon, because your
it in detail, I’ll give you my do’s and abs and biceps are going to be burn-
don’ts. ing like crazy. I’ve trained bodybuild-
Do: ers who were doing 20 to 25 sets for
biceps and hundreds of reps for abs
• Start with your shoulders back. who were begging for mercy after just
That will stretch the long head of four to six sets of strict reps with a full
the biceps for more range of con-
traction. conscious contraction on each rep.
Give it a whirl, and let me know how
• Keep your torso immobile. it goes.
• Perform the exercise smoothly
and with control, both on the way Editor’s note: See Dave Goodin’s
up and on the way down. new blog at www.IronManMagazine
.com. Click on the blog selection in
• Consciously flex your biceps as the top menu bar. To contact Dave
hard as you can at the top of the directly, send e-mail to TXShredder@
movement.
aol.com. IM

CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL M
Critical Mass
by Steve Holman
Ultimate Exercises and Mass Machines
Q: I notice that some of your ultimate exercises pecs. When I do incline presses with a barbell or dumbbells,
for each bodypart [listed in the e-book The Ulti- my delts and triceps take over almost completely, and I get
mate Mass Workout] are done on machines, and very little chest stimulation.
you include machine exercises, such as pulldowns On the other hand, when I do incline presses on a Smith
and Smith-machine incline presses, in that e-book machine, I have to worry only about moving the bar, not
as well as your others [like X-traordinary Muscle- balancing it, so I can better focus on my pecs—I can stay
Building Workouts]. Most of the pros say to stay locked in on the target muscle and drive my hands inward
with free weights. If I want ultimate mass, shouldn’t isometrically to better innervate my upper chest. Plus, end-
I just stick with barbells and dumbbells? of-set X-Rep partials are easier to control on a machine,
which adds to fiber recruitment.
A: Is it better to travel by horse or car? It depends on the Keep in mind that the huge bodybuilders who suggest
terrain. Yes, in many instances barbells and dumbbells are all free weights all the time have superior neuromuscular
best because they allow a more natural movement—more efficiency in almost every bodypart. If you fall into that cat-
freedom. Machines tend to restrict the stroke to one plane, egory, then, yes, free weights will probably be best for you
as in the vertical bar movement on Smith-machine incline on almost every exercise because you can target the appro-
presses or squats. priate muscles, getting optimal feel and innervation.
But—and this is a big but—whether your best individual If you’re not in the genetic-superman category, a num-
choice is a barbell, dumbbells or a machine depends on ber of your bodyparts will require special attention to get a
the feel of the exercise, which is a function of a bodypart’s growth response. Those are your lagging muscle groups—
neuromuscular efficiency; that is, the nerve-to-muscle con- and hardgainers have a majority of muscles that are slack-
nections. ers. If you can’t feel a bodypart working, it’s probably got
For example, I have low neuromuscular efficiency in my deficient nerve connections, and you’ll have to experiment

with various exercises, including machine
work, to get at the most growth fibers
possible.
Something else to consider: Some
angles are impossible to attack with free
weights. For example, the ultimate exer-
cise for hamstrings is feet-forward Smith-
machine squats. The key is the body
angle, with your feet out in front of your
hips as you squat. You can’t achieve that
with a barbell unless you’re a levitation
wizard. There is no compound free-weight
exercise for hamstrings—stiff-legged
deadlifts are a stretch-position move.
What about pulldowns vs. chins? Re-
search shows that different lat fibers come
into play depending on the angle of pull—
in other words, the amount of torso lean
emphasizes some sections more than oth-
ers. You can’t vary your torso angle much,
if at all, on chins. Don’t get me wrong: The
chinup is a great exercise, but you should
augment it with pulldowns as well—one
set of chins, one set of pulldowns with a
slight backward lean, one set of pulldowns
with a more severe backward lean.
Anyone who makes a blanket state-
ment that free weights are better than ma-
chines isn’t thinking things through. You
must use all the tools at your disposal to
create the best muscle development you
can—and sometimes that means training
on machines. Incidentally, Jay Cutler uses
many machines, including a Smith machine for squats and Research shows that different lat fibers are
Hammer Strength chest machines, regularly. emphasized depending on the angle of the torso
during pulldowns. You can’t change body position on
Q: I know the big, midrange exercises, like squats chins, so pulldowns can have a unique effect on back
and presses, are most important for mass, but is the development.
stretch-position exercise or the contracted-position
exercise really the best follow-up for extra muscle ed-position exercises are important for different reasons.
growth? The reason I ask is that I don’t have a lot of Each triggers growth along different pathways—but there’s
time to train, so I’m going to do the ultimate exer- an easy solution to your problem I’ll get to in a moment.
cise for each bodypart and one more, either stretch I often reference the animal study that produced a 300
or contracted, whichever you say will give me the percent muscle-mass increase—that’s a triple-size gain—in
most growth. one month of progressive-stretch “workouts.” The re-
searchers believe the stretch overload caused hyperplasia,
A: Interesting dilemma. Both the stretch- and contract- or fiber replication, as well as hypertrophy.1
In a more recent study that produced signif-
icant growth via stretch overload, the research-
ers said, “Excess muscle stretch promotes the
orderly lining of sarcomeres within muscle,
leading to a stronger muscle contraction and
setting the stage for architectural changes in
the muscle that precede growth.”2
So stretch-position exercises like incline
curls for biceps, flyes for pecs, sissy squats for
quads, pullovers for lats, etc., are excellent for
getting extra anabolic effects after you’ve done
the big, midrange move.
Contracted-position exercises, like leg ex-
tensions, leg curls, concentration curls, push-
downs, etc., produce continuous tension and
Neveux \ Model: Binais Begovic
Stretch-position exercises, like flyes for the

pecs, can produce mass increases through
different mechanisms from contracted-
position exercises, like cable crossovers.

CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL M
Critical Mass
Performing regular deadlifts on back
day can give you extra leg work. Just
occlusion. Japanese
don’t do them the day after or the day
researchers got an 800
before your leg workout.
percent mass increase
with occlusion com-
pared to standard train- recovery ability, you may be
ing; that is, occlusion able to get good gains from
produced 800 percent that three-on/one-off split,
better results, not an but you must ratchet down
eightfold size increase. your intensity every four
Other studies show to six weeks. It’s what I call
that tension/occlusion phase training. The split
triggers more lactic you’ve listed is a lot to bite
acid and muscle burn, off and stick with, however.
which is key to growth Here’s a better solution:
hormone production,
setting up an optimal Week 1
anabolic environment.3 Monday: Chest, triceps
So which do you Tuesday: Legs
choose? The easy solu- Wednesday: Off
tion is to alternate them Thursday: Back, delts,
at successive workouts. biceps, abs
Neveux \ Model: Skip La Cour

At one workout do Friday: Chest, triceps
midrange and stretch; Weekend: Off
at the next workout for
that bodypart do mid- Week 2
range and contracted. Monday: Back, delts,
That’s split-positions biceps, abs
training, and it’s very Tuesday: Legs
effective due to auto- Wednesday: Off
matic variation. Thursday: Chest, triceps
In other words, the midrange exercise stays constant, but Friday: Back, delts, biceps, abs
the second exercise alternates between a contracted-posi-
tion movement and a stretch-position movement. You have Notice that you work legs once a week, every Tuesday,
an A and a B workout. For chest the A workout might have while the two upper-body workouts alternate over Mon-
Smith-machine incline presses, the constant midrange ex- day, Thursday and Friday. So the first week your chest and
ercise, followed by incline cable flyes, a contracted-position triceps get hit twice, and the second week your back, delts,
upper-chest move; the B workout would be Smith-machine biceps and abs get two hits—excellent change and recov-
incline presses again, followed by incline dumbbell flyes, a ery-time variation.
stretch-position exercise. For a bit more leg work, you could add regular dead-
You can construct your own program with the ultimate lifts to Friday’s workout when back falls on Friday (week 2
exercises followed by either the stretch- or contracted-posi- above); however, if and when you do that, eliminate most
tion move from Positions of Flexion—there’s an excellent of the POF midback work that day. Deads are very taxing
split you can use below. [Note: The X-Rep-Hybrid Mega- on your lower body as well as your back. [Note: Jonathan’s
Mass Program on pages 67-71 of the e-book Beyond X-Rep 10-Week Size Surge program is listed in the e-book 3D
Muscle Building is set up as a split-positions workout. Muscle-Building.]
There’s also a home-gym split-positions program with
basic equipment on pages 72-75 of that e-book.] References
Q: As a practitioner of 3D Positions-of-Flexion 1 Antonio, J., and Gonyea, W.J. (1993). Skeletal muscle
methodology who’s seen tremendous results, I want fiber hyperplasia. Med Sci Sports Exerc. 25:1333-45.
to thank you for everything you contribute to the 2 Seynnes, O.R., et al. (2007). Early skeletal muscle hy-
bodybuilding community. Additionally, I have a pertrophy and architectural changes in response to high-
question regarding the original 10-Week Size Surge intensity resistance training. J Applied Physiol. 102:368-373.
routine that worked so well for Jonathan Lawson 3 Gotshalk, L.A. (1997). Hormonal responses of multiset
[who gained 20 pounds of muscle on it]. I’ve seen versus single-set heavy-resistance exercise protocols. Can J
great results with that program, but no matter how of App Phys; 22:244-255.
short my rest periods are, the first POF workout—
legs, chest and triceps in Phase 2—always lasts well
Editor’s note: Steve Holman is the author of many
over an hour. Would the effects of the workout be
bodybuilding best-sellers and the creator of Positions-
diminished if I were to split it as follows: Day 1, legs;
of-Flexion muscle training. For information on the POF
day 2, chest, triceps; day 3, back, delts, biceps, abs;
videos and Size Surge programs, see the ad sections
day 4, rest; day 5, repeat? Would the single day of rest
beginning on page 284 and 328, respectively. Also visit
be enough to allow my body to recover?
www.X-Rep.com for information on X-Rep and 3D
POF methods and e-books. IM
A: If you’re young and an above-average gainer with high

A Bodybuilder
Is Born
Episode 45
The Gym as Therapy
by Ron Harris or changing the cat’s litter box are to instant-message and search for
Photography by Michael Neveux not among the tasks she can man- songs on their iPods.
age to perform in this maelstrom of I’m not making light of a very se-
M
y cell phone rang frenetic activity. rious epidemic here. Drug addiction
about 5 p.m. It was Randy calling, and he is not pretty. Like other drug addicts
Nobody calls sounded pretty down. He said he I’ve known, Mark had been stealing
me on my home was going to take a couple of weeks from his family to support his habit,
phone anymore off from training, so he wouldn’t which was not cheap. Some of his
except my mother, because I have be able to meet me the next day to mom’s jewelry was now gone forev-
given everybody I know explicit work legs. Apparently, there was a er, as were various items of Randy’s,
instructions not to. It’s not that lot going on in Randy’s life that I had including a baseball signed by Ted
I’m paranoid about giving out the no clue about. His mother had just Williams that was worth more than
number (it’s 867-5309—just ask for been diagnosed with breast cancer, the car he drove.
Jenny). It’s that whenever my 12- for one thing. They’d caught it very Mark was in a court-ordered
year-old daughter Marisa is home, early on, so her chances were actu- rehab, and to put the icing on the
she’s on the phone with her little ally quite good, but the situation cake of Randy’s troubles, his sales at
friends, usually talking crap about was still very troubling for the whole the dealership were way down and
whichever friend is not on the other family. Unfortunately, it wasn’t the his job was in jeopardy. From the
end of the line. While she has the only source of grief. weariness in his voice, it was clear
house phone hooked on her left ear, Randy’s younger brother Mark, that all of the above was wearing on
Marisa’s right ear is typically glued whom I had met when Randy my young friend.
to her cell phone, which looks ex- brought him to the gym more than “I need some time to straighten
actly like mine except for the pink a year and a half ago, was now 16. all this crap out,” was what he said.
cover. Mine is fuchsia. Mark had not taken to health and Having been through my own share
Also, her iTunes play list is blar- fitness after our workout together, of crises and drama in the 21 years
ing from the computer in front of as we’d hoped he would. Instead, he since I started lifting weights, I knew
her, as she is madly typing away to was a regular user of the drug Oxy- that it was not the solution.
yet more friends on AOL Instant Contin, which has been described “Randy, I want you there tomor-
Messenger. I just saw a report on by many as “heroin in a pill.” How’s row, and we are starting with squats,
CNN that called my daughter and that for lazy? At least previous as usual,” I replied.
Model: Jonathan Lawson
her peers Generation M. The M generations had to go through the “Ron, I don’t think that’s a good
stands for multitasking. Actually, unpleasant process of tying off their idea,” he said. “There’s just no way
I’m quite impressed with how many arms and jabbing needles into their I could concentrate on my training
things the kid can do at one time. veins; today’s kids just pop a pill. right now. I’ve got too much s**t on
Unfortunately, cleaning her room That way they still have a free hand my mind.”

Some people pay
therapists to sit
and listen to their
problems. For those
of us who have
devoted our lives
to hard training,
there’s no need for
that. The weights
are our
therapists.
Model: Jonathan Lawson
“I know you do, and that’s why There are times when I swear that
you need training more than ever. if my wife had the magical power to
You need something to take your banish me to some fifth dimension
mind off all those problems. It’s not of darkness and pain (kind of like
easy to do, but it can be done.” Detroit), I’d be gone, and not even
I thought back to times when I some fancy TV psychic like John Ed-
dropped into the gym after having a wards would be able to get me back.
particularly nasty argument with my Anyway, I would start those work-
wife, Janet. In case I have somehow outs feeling lower than a slug’s belly
presented an image of bliss in which and about as enthused as Lindsay
©2009 MET-Rx® USA, Inc. 106408dr
it’s all baby talk and cuddling be- Lohan at a buffet, but eventually,
tween us, the truth can now be told. once I got a little sweat and pump

A Bodybuilder
Is Born
Stuff happens.
That’s why your
training is so
important. No
matter how messed
up and confusing
other things in your
life may be at times,
you can always
count on the gym.
going, I would always feel a little those times. It’s just a part of life Randy shrugged his shoulders,
better. By the end of the workout my that can’t be avoided. Stuff happens. and for the first time that day
problems would still be there, but That’s why your training is so im- cracked a smile. “I don’t know. I’ll
at least I’d been able to escape them portant. No matter how messed up figure it out. I’m a smart guy, and I
for a brief time, and facing the prob- and confusing other things in your work hard. There’s got to be some-
lems head-on didn’t seem such a life may be, you can always count thing out there for me.”
hopeless prospect. I guess you could on the gym. It’s the one constant “Well, look on the bright side,” I
attribute that to the rush of endor- you can rely on to be there for you offered. “Until then you can train
phins that rigorous exercise sets off, when everything else seems to be with me all the time, and you’ll have
and in that sense it’s not so different falling apart.” time to eat more solid meals instead
from drugs—except that it’s legal, Randy let out a huge sigh over the of drinking so many shakes and eat-
it’s good for your health, and it’s phone. “Okay, I’ll be there.” ing so many bars all day.”
productive! Then I thought of yet Sure enough, he was at the gym “Yup,” he agreed. “Same time
another reason why training during the next day. I won’t lie and say he Thursday for shoulders and tri-
times of trouble is a good idea. had the best leg workout ever, but ceps?”
“Randy, probably the worst feel- he wasn’t dragging his ass the way “Definitely,” I said.
ings you’re experiencing now are you might have expected him to. Randy’s problems weren’t going
helplessness and uncertainty. You He was a lot quieter than usual, and to be solved by training, nor would
feel powerless to help your mother I could tell he was making a solid working out make them go away.
and your brother, and you don’t effort to focus on the workout and But they wouldn’t seem quite so bad
know what’s going to happen with drown out the nagging voices of when he was straining under a load
them—or your job, for that matter, worry in his mind. When it was over, of heavy iron, his muscles pumped
right?” he dropped a real bomb—no, not an and blood coursing through his
“Damn, Ron, did you take the Dr. attack of flatulence, more like somebody at a rapid rate.
Phil online psychology course or thing he had been waiting to tell me. Some people pay therapists to
something?” “I got a call last night from Bill, sit and listen to their problems. For
“They wanted 500 bucks, so I said the manager of my dealership. He those of us who have devoted our
forget it. Just answer me, please.” let me go.” lives to hard training, there’s no
“Yeah,” he said. “I guess that’s “Oh, my God, Randy, I’m sorry need for that. The weights are our
about right—all that. It’s just so to hear that.” The call couldn’t have therapists, never judging us but al-
overwhelming, everything at once, come too much later than when I ways there when we need them, and
like I can’t breathe.” had talked with him. “What are you the gym is our therapy. IM
“I know, I know. We all go through gonna do now?”

Time in
Sons Brent and

Lou Jr. with big
daddy Lou in
the gym.

a Bottle
At 57, Lou Ferrigno Still Loves Pumping Iron
by Lonnie Teper
Photography by Michael Neveux
I
t’s a spectacular January day in Santa Monica, Califor-
nia, with temperatures hovering around 70 degrees, as I
arrive for my scheduled 4 p.m. interview at the home of
Lou Ferrigno. I ring the front doorbell, then hear the side
gate opening. “Hey, Lonnie,” Ferrigno says. “Come on in.
It’s so nice outside, let’s do this in the backyard.”
Sounds terrific to me. Speaking of terrific, I can’t help think-
ing that’s exactly how Ferrigno looks today, making it hard to
believe the man celebrated birthday number 57 a couple of
months earlier. Ferrigno looks a decade younger and is still in
great shape at 6’4 1/2” and 275 pounds. Yes, he remains “The In-
credible Hulk” more than 30 years after the world got to know
him as Arnold Schwarzenegger’s main adversary in the 1977
cult film “Pumping Iron.”
It’s safe to say that Ferrigno, a two-time Mr. Universe, is still
the second most recognized bodybuilder in the world, be-
hind you-know-who. Like the Governator, he’s used the drive
that came from bodybuilding to fuel success in several other
arenas.
A dedicated family man, he’s been married to Carla for 30
years, and they have three children: Shanna, 27, a producer for
Warner Bros.; Lou Jr., 24, a University of Southern California
grad who recently completed his personal trainer certification;
and Brent, 19, who works at Gold’s, Venice, and is currently a
student at Santa Monica City College.
Ferrigno’s an actor, has run a successful personal-training
business out of his home for many years and became a certi-
fied Los Angeles County deputy sheriff three years ago—yes, the
kind that are allowed to carry a gun 24/7. Speaking of guns, he
proudly rolls up his shirt and shows me the split in his biceps.

Let’s start shooting, er, taping, big turned 57 on
guy. November 9.
LT: You have a movie coming Do you bathe
out in March. Fill us in. in Oil of Olay
LF: Yes, it’s a romantic comedy daily?
produced by DreamWorks. It’s called LF: [Cracks
“I Love You, Man.” The plot is that up] I continue to
I’m an entrepreneur from Beverly train with in-
Hills who wants to sell my house, tensity and con-
so I hire this guy—Paul Rudd plays sistency, keep a
that role—and it expands from clean conscience
there. The movie is kind of a jump and follow good
from my recurring role on “King nutritional hab-
of Queens” [the television sitcom Lou’s TV and film résumé continues to grow. His latest movie is its. Most impor-
that ran for seven years]. It gave me “I Love You, Man,” produced by DreamWorks. tant, I have the
a chance to do comedy, which I’m same passion for
very happy about. LF: No, not at all. They took me being a bodybuilder that I had from
LT: You gained so much noto- as I was, same as I am today, around the beginning. I train like I’m going
riety with “The Incredible Hulk” 275. to compete tomorrow. I just love
television series. It may have LT: You were blessed with pumping iron. That’s the secret. It
kept some in the industry from great genetics. keeps me in the gym consistently.
taking you seriously as an actor. LF: Not really. I’ve always trained LT: Where do you train the
LF: You hit the nail right on the really hard. I want to throw up most, your home gym or Gold’s?
head. That’s why this role means so every time I hear somebody say to LF: I would say about half the
much to me. me, “I’m on a new cycle.” The new time here, half the time at Gold’s.
LT: How big were you in the terms in the gym are “gurus” and LT: You’re working with your
movie? Did they tell you to get “cycles”—not enough hard training. sons a lot now. Brent must be
smaller for the role? LT: It’s hard to believe you thrilled with his job at Gold’s.
“Brent is stronger than me in the press,

and, of course, the boys are stronger than
I am in the legs. Louie is 6’2” and weighs
about 230 pounds; Brent is about 6’ and
weighs around 220.”

LF: I would have given anything tor. He’s squatting over 400.
to have a job like that when I was a LT: Best of all, he’s going to
kid. When I first joined a gym [R&J’s make his bodybuilding debut
Health Club in Brooklyn, New York] at my Junior Cal on June 20 to
at 17 or 18, I was in awe seeing all qualify for the Teen Nationals.
those bodybuilders in person. Two LF: He’s thinking about it.
of the people I used to see were Pete LT: When did the three of you
Caputo and [IRON MAN scribe] start working out together?
Jerry Brainum. Jerry would go out to LF: About a year and a half ago.
California and train and come back They were both on the shy side, but
and tell me stories about what it was I eventually got them to come to
like in California, the Golden State. Gold’s and get used to the surround-
LT: Rumor has it the kids are ings. In time, they got more confi-
stronger than their old man dence in themselves.
now. LT: People may be surprised
LF: Brent is stronger than me in to hear about your sons being
the press, and, of course, the boys stronger than you, but the In-
are stronger than I am in the legs. credible Hunk gets older too!
Louie is 6’2” and weighs about LF: I used to be stronger than
230 pounds; Brent is about 6’ and them in about six or seven different
weighs around 220. Brent is really exercises, but now I can only beat
solid; he reminds me of Casey Via- them in curling and rowing exercis-
www.eatgoodlookgreat.com
©2009 Worldwide Sport Nutritional Supplements, Inc.
100308mva

In his massive heyday,
Lou mesmerized the
bodybuilding world
with his unreal muscle
size and detail.

es. I’m not going to kill myself and to train really hard to put on size.
try to bench 350 and ruin my shoul- When I was 17, 18, I had small legs,
der! I know my limitations. didn’t have a great chest. I did have
There are never enough articles muscular arms. And even if some-
on how somebody needs to change one has good genetics, you have to
their training regimen as they get have the mind-set that nothing is
older. At this age I don’t recuper- going to stop you from achieving
ate nearly as quickly as I did when what you want.
I was younger. And, of course, I’m I trained like a maniac with
not going to lift anywhere near the hopes of gaining size. There were
weight I did when I was younger. times—when I got rejected by a girl,
If I tried that, I’d end up living in a for example—that I’d go back to
doctor’s office with a multitude of the gym and train again to get out
injuries. You have to listen to your my frustration. It’s called inferior-
body a lot more. You don’t train as ity complex. I felt I had to get more
much either. powerful, stronger, to impress them.
LT: When I worked on the doc- Like the Incredible Hulk.
umentary “Stand Tall” back in LT: What are your favorite ex-
1994, I knew what most people ercises for the muscle groups?
didn’t about your return to the LF: I start out on chest, doing
stage at the Masters Olympia— dumbbell presses. Every time I do
that you had suffered a severe an exercise, I pyramid up. One set
knee injury prior to the show. for warmup, then four sets, eight
LF: Yes, I tore my meniscus a to 10 reps. I go up to 100 or 120
week before. Of course, there are no pounds. My second exercise would
excuses. You do the best you can do be flyes. I go 50, 60, 75 and then 90.
and hope for the best [Ferrigno fin- Then I go to incline barbell presses.
ished second to Robby Robinson]. I like to put the flyes in the middle
I came back for the first time in 17 because you’re resting the triceps.
years at the Mr. Olympia in Helsinki I use from 185 to 225 on the incline
in 1992. Two years of extremely hard bench.
training took its toll, and I eventu- LT: What about arm-day exer-
ally hurt my knee. A pair of classic IM covers starring Lou. cises?
I started winding down the heavy LF: I do incline dumbbell curls,
training after that contest. I still never take more than an hour to do barbell curls, then preacher curls.
train with the same intensity, but I your weight workout. You can add Then I move on to triceps. I do
don’t lift nearly as heavy. up to 30 minutes of cardio a few pushdowns first, then lying French
LT: You started lifting weights times per week. presses and finish with standing
at 12 years old. With 45 years I have to admit there’s an excep- French presses.
of experience under your belt, tion to this—Surge Nubret. He does On day three I start with shoulder
what advice do you have for 50 sets a bodypart. I know because presses, then go to laterals. Then
people of all age groups who I trained with him before we filmed upright rows. Sometimes I do rear
train? “Pumping Iron.” We were doing leg lateral raises.
LF: From what I see, most people extensions, and after the 12th set After that I take a light leg work-
train one bodypart a week. I think I told him, “Serge, I’m done!” The out: I’m not squatting like I used
you should do more that that, hit man was just a machine; he’s one to. I do leg extensions, leg curls and
it twice a week. They’re also doing of my favorite people. He had re- Smith-machine squats. Sometimes
20 sets, which is way too many. I ally good form; to my knowledge he I add a calf workout in the same
believe you should do only 10 to 12 never had any serious injuries—he format as all of the other exercises. I
sets, max, per bodypart. After every was intense but didn’t train real usually go up to 225 pounds on the
72 hours or so, you should hit that heavy. Smith; there’s no point in lifting any
part again. You can rotate exercises. LT: How much cardio do you heavier. On legs I move up my reps,
The best regimen for me is three usually do? doing from 12 to 15.
days on/one day off. I’ll do chest LF: If I’m training quickly and I do abs when I feel like it, usu-
and back on day one, biceps and watching what I eat carefully, I really ally two or three sets of crunches.
triceps on day two and shoulder and don’t need to do cardio. If I want to You have to remember, though, that
legs on day three. The beauty is you tighten up a bit, I’ll do 20 minutes I only rest a minute between sets,
can change exercises all the time, on either the elliptical trainer or the and you hit the abs in all the other
which always makes it interesting. stationary bike. exercises. Consistency and intensity
You don’t need to do that much. It’s LT: When you first started are the keys to successful workouts.
how you train. I do one warmup set, lifting weights, you must have Even when I’m traveling, like going
then four sets, eight to 10 reps, three grown like a weed. overseas, I always try to get to the
exercises per bodypart. It should LF: Not really. I was thin and had gym for at least a short workout.

It’s always better to do
something than noth-
ing.
LT: Despite the fact
that you’re doing it
the right way, there
will always be peo-
ple wondering why
Lou Ferrigno isn’t
stacking the plates.
Ever feel pressure to
lift more to show the
folks you still have
it?
LF: I have nothing
to prove. I’m smart
enough to know if I did
something like that,
I would end up hurt-
ing myself. I know my
limitations. Everybody
needs to think like
that, especially as we
get older. Too many
people are concerned
with how much they
can bench or how
much they can squat
or deadlift. You need to
train like a bodybuilder,
hitting all bodyparts
equally, and know what
your safety limit is. If
you’re concerned about
how much you can
bench for one rep, go to
a powerlifting competi-
tion.
LT: You’re still
training clients in
your home gym?
LF: Yes. It’s just me
and that one person; I
don’t have to worry if
I’m at Gold’s if I can get
to a particular exercise.
Plus, it’s hard to work
at the gym, with a lot of
people always coming
up to me.
LT: What do you
think of bodybuild-
ing today compared
to the Arnold and
Lou era?
LF: You don’t see
the symmetry—or the
camaraderie—of the
old days. The top guys
in the Olympia are
phenomenal, but it has
more to do with size,
thickness and stria-
tions. Dexter Jackson

[2008 Olympia champion] has nice they do concentrat- incredible. He had size, shape
symmetry—it was good to see that. ing on their workouts. and muscle separation—the
I’d like to see the sport go back into In the old days Ar- whole package. I think Ronnie
the direction we had years ago— nold, Waller, Draper, would have gotten more out of
more emphasis on posing too. Zane…they all had the sport if he’d competed 30,
Being a champion should repre- T-shirts and shorts. 40 years ago. The fans would
sent more than just a great body; it It was real. Now have gone totally nuts over him.
should include the personality too. you say, “What am I LT: How much did you
When I first met Joe Weider, he told looking at?” weigh in “Pumping Iron”?
me, “You should come to California. LT: Who of the LF: I was 268; Arnold was
You could be a Weider superstar. I current crop of bodybuilders 228. We both got on the scale;
only have three—Arnold, Franco stands out most in your mind? the amazing thing is Arnold was in
and Frank Zane. You could be the LF: I like Ronnie Coleman [Cole- shorts and a T-shirt, and my father
fourth.” man retired in 2007 but is, according [Matt] said to me, “Look at him,
Those guys created electricity to rumors, contemplating a come- he’s not that big.” But he has small
when they stepped onstage. They back]. Now, there’s somebody with (continued on page 141)
had a “wow” factor that I think is the “wow” factor.
missing today. It’s the total aura of LT: Who’s your favorite of all joints; he was like a fine Thorough-
the person. time? bred racehorse. He just had “it.” I
I don’t think the passion is the LF: I would say Steve Reeves, then was shocked; I expected him to be
same. You go into the gym now and Arnold. at least 240.
see all these guys covering them- LT: If you take all the great Even Frank Zane. He looked like
selves up with ski caps, bulky sweat- champions, past and present, a regular guy in clothes, then when
shirts and long pants, even in the and put them in a lineup, at he stepped onstage—Bam! He came
dead of summer. And some of them their best, who wins? alive when he posed and totally
spend as much time on their cell LF: I would say Ronnie. When he captured the audience. This was a
phones, either talking or texting, as first won the Olympia, the guy was man about 5’9” and 190 pounds, but

When you’re the
Hulk’s offspring, the
most-muscular is the
go-to shot.
he jumped out at you. Same thing over 27 years. “The Hulk” was 86 enforce-
(continued from page 136) for Franco, episodes over five years. Then there ment offi-
as short as he was. was “Trauma Center.” I did about cer in Texas
LT: Rank the top five body- 20 episodes of “King of Queens.” for many
builders of all time. Plus, I competed in the “World’s years.
LF: Arnold, myself, Sergio Oliva, Strongest Man” competition and Last
Ronnie Coleman and Steve Reeves. ABC’s “Superstars” competition. As Sunday I
There have been so many great Arnold has done, obviously, I proved was in the
ones. Zane would be right there. you can have muscles and still be an Angeles
Lee Haney and Dorian Yates were athlete…and still be successful in forest. A
terrific. Then there are guys like other areas of life as well. woman
Dave Draper, Larry Scott and John LT: There’s still more the fans had a bad
Grimek. Two more guys I really might not be aware of. You’re motorcycle
liked—Casey Viator and Harold a certified Los Angeles County accident;
Poole. I didn’t mention Reg Park and deputy sheriff. I had to Lou is a certified L.A.
Bill Pearl. We’d better make this the LF: I went through the entire direct traffic County deputy sheriff.
top 20 instead! program and officially became a and helped
LT: If show business hadn’t deputy sheriff three years ago. My transport the victim into the emer-
cut short your career at 23 with father was a police lieutenant, and gency room. I love this type of work
your role as the Hulk, how big I’ve always been fascinated with law because not only are you helping
would you have been onstage enforcement. people, but it’s very challenging. I
down the road? I told Sheriff Lee Baca of my do a lot of search and rescue in the
LF: I think I could have competed lifelong interest in the field, and he mountains. It’s part of me giving
at 350 eventually; Arnold could said, “Why don’t you join the de- back, especially now, with what has
have competed at 265 or 270 if he’d partment?” I took six months and been going on in our country. I’m
continued in bodybuilding. Sergio went through the Sheriff’s Academy. a big believer in community polic-
would have been It wasn’t an honorary thing but full ing—you work with the public.
a freaky 260, with uniform, like going back to col- LT: I’ll be sure to mind my P’s
shape. lege. You have to learn everything and Q’s around you from here
LT: Most Lou about search and seizure, know the on out.
n l Televisio
Ferrigno fans Constitution of the United States. If LF: I doubt it. [Both laugh]
know about you can’t drive those cars or shoot a
Courtesy of Universa
your impressive shotgun, you won’t get through the Editor’s note: To contact Lou
résumé. How academy. For example, if you get Ferrigno for appearances, inside
many movie shot in your right hand, you have to tips on how to prepare for the
and television be able to shoot with your left. Sheriff Academy’s rigid physical and
shows have you A lot of people forget that Oliva written exams or how to fire a gun
been in? was a police officer in Chicago, and with either hand, go to www
LF: I’ve done 37 feature films we know Coleman worked as a law .LouFerrigno.com. IM

Mastering
Muscle
Growth
Insulin Resistance in the
Older Athlete and Its
Effects on Hypertrophy
by Jacob Wilson. M.S., CSCS
and Gabriel J. Wilson, M.S., CSCS
A
s the popularity of to those nutrients. It appears that though, unless insulin is released
bodybuilding has in- older persons exhibit a blunted from the pancreas, binds to the
creased, there’s been response to the nutrients, which muscle and signals it to increase
an influx of athletes may explain the impaired recovery the uptake of glucose. Insulin has
into the masters divi- following exercise. another role, however. Studies show
sions. And for good reason. Science In the January ’09 IRON MAN that in young people eating carbo-
has demonstrated that men and we explained that masters-level hydrates increases protein synthesis
women aged 50 to 100 can make 50 athletes lose their sensitivity to the beyond what happens with amino
to 60 percent increases in muscle essential amino acids responsible acids alone.
cell size, 60 to 260 percent eleva- for stimulating growth and that, One mechanism behind that
tions in isometric (handgrip) and according to research, if they took increase in protein synthesis is
dynamic (free weights/machines) in enough protein, 30 to 40 grams insulin’s ability to increase blood
strength1, 2 and 30 percent increases per meal, or essential amino acids, flow to skeletal muscle after a meal.5
in power in just 12 to 16 weeks.3 15 grams per meal, they could over- Paradoxically, protein synthesis
While those gains are impressive, come the insensitivity. While amino is actually blunted in older people
research has also shown that mas- acids are the major components when insulin is increased follow-
ters-aged individuals experience stimulating skeletal muscle protein ing the addition of carbohydrates
lower mass and strength gains than synthesis following a meal, they’re to a protein source!5 It appears that
their younger counterparts.4 Why? only one part of the equation. An older people become resistant to
During any training protocol your additional factor is the release of the insulin’s effects, which may explain
muscle tissue experiences trauma, hormone insulin. loss of muscle with age, as well as a
with the time following training decreased ability to recover follow-
known as the regeneration period. Insulin’s ing training.6 Evidence to support
That’s when muscle tissue is re- that is found in other conditions
Neveux \ Model: Dave Fisher
Role in
paired and—you hope—increases in that reflect impaired insulin action,
size and contractile capability. Protein Synthesis such as type 2 diabetes, or low in-
The regeneration process itself After you digest carbohydrates, sulin concentrations, such as type 1
relies highly on two factors: 1) the blood glucose is elevated. It then diabetes, in which muscle wasting
nutrients taken in following exercise must be stored in cells, such as increases.
and 2) the body’s anabolic response muscle tissue. That doesn’t happen,

Insulin
Insulin’s Actions on Blood
Flow—Identifying the
Problem in Aged Muscle
In older people blood flow does
not increase following insulin or
carbohydrate administration.7
Changes in blood flow are a result of
signaling molecules that stimulate
either vasodilation or vasoconstric-
tion. Nitric oxide enhances blood
flow, and endothelin-1 restricts it,
either by directly constricting blood
vessels or by suppressing NO pro-
duction. So if your body has more
NO than ET-1, blood flow increases.
That’s how insulin works: It stimu-
lates capillaries to produce more
NO and thus trigger vasodilation
and amino acid–rich blood flow
delivery to muscles.
A recent study found that older
individuals have up to 130 percent
more endothelin-1 in their blood
than do younger people.8 That sug-
gests that in the elderly, insulin may
not be able to overcome elevated
levels of the powerful vasoconstric-
tor ET-1. The result is that masters-
aged individuals have an impaired
muscle growth response following
a carbohydrate-and-protein meal.
Given those findings, let’s look at
two methods of overcoming insulin
resistance in masters-aged athletes.
Neveux \ Model: Carl Siluani

Method 1: Dietary
Modifications
In general the masters athlete
should seek to maximize
insulin sensitivity, as
studies show that taking
in carbohydrates in an
insulin-resistant state can
impede muscle growth.
Below are three dietary
interventions for increas-
ing insulin sensitivity and
anabolism. We recommend that
Ratio of carbohy- individuals follow a
drates to protein. The
fact that insulin impairs
diet rich in essential
protein synthesis in older fatty acids, particularly
muscles has spurred omega-3 fatty acids,
scientists to suggest that
aging people need a
such as what you find
higher protein-to-carbo- in fish oil, as well as
hydrate ratio. That shifts monounsaturated fatty
the reliance away from in-
sulin to stimulate muscle
acids of the kind found
growth. More important is in olive oil and avocados.
that the technique revers- ..........................................................................
(continued on page 148)

..............................................................
Insulin We recommend eating no more than one to 1 1/2
grams of carbohydrates per gram of protein at a meal.
(continued from page 144)
es insulin resistance.
Standard nutrition
recommendations
are to take in 3.5
grams of carbohy-
drates for every gram
of protein. Research
from Gabriel’s lab
at the University of
Illinois, however,
has demonstrated
that lowering it to
1.5 grams of carb
results in improved
insulin sensitivity, fat
Fat has several anabolic properties, including

increasing testosterone production and sparing
amino acids from degradation.
.....................................................
loss and greater increases in muscle
during training.9,10 Thus, we recom-
mend eating no more than one to
1 1/2 grams of carbohydrates per
gram of protein at a meal.
Type of carbohydrate. The
impact that a carbohydrate will
have on insulin depends on its fiber
content. Eating processed carbo-
hydrates with little to no fiber will
result in high releases of insulin fol-
lowing a meal. Chronically elevated
insulin counts will only further aug-
ment insulin resistance with age. We
recommend that people consciously
include fibrous carbohydrates in
their diet, such as oatmeal, sweet
potatoes, leafy green vegetables and
other foods high in fiber.
The need for greater amounts
of fat. When carbohydrate intake
declines, the body begins to rely on
muscle tissue for fuel to a greater
extent, particularly during a diet.
Thus, as one energy source is low-
ered (carbohydrates), the need
to increase an alternative energy
source (fats) is elevated. Fat has
several anabolic properties, includ-
ing increasing testosterone produc-
tion and sparing amino acids from
degradation. In general, we recom-
mend that people follow a diet rich
in essential fatty acids, particularly
Neveux \ Model: Steve Holman
omega-3 fatty acids, such as those in

fish oil, as well as monounsaturated
fatty acids of the kind found in olive
oil and avocados.

Insulin cessed carbohydrates so you get
Method 2: Cardiovascular 25 to 30 grams of fiber per day, after weightlifting exercise in frail
Exercise—The Final with an upper limit of 50 grams. elders. Am J Physiol. 277(1 Pt 1):
E135-143.
Antidote to Impaired • For very-low-carb meals or 3 Hakkinen, K., et al. (1998).
Blood Flow? meals that contain only leafy Changes in muscle morphology,
Researchers have determined green vegetables, increase your electromyographic activity, and
what techniques can actually lower fat intake with such healthful fats force production characteristics
ET-1. Intriguingly enough, it has as fish oils, olive oil or avocados. during progressive strength training
been shown that three months of • Perform a minimum of three in young and older men. J Gerontol
strenuous 30-to-45-minute aero- A Biol Sci Med Sci. 53(6):B415-423.
bic workouts per week. 4 Kosek, D.J., et al. (2006). Efficacy
of 3 days/wk resistance training on

Decades ago we hadn’t
even scratched the sur-
face of researching the
differences between older
and younger athletes
and how they respond
to training. Now, with
thousands of studies at
our fingertips, we can
erase the common deficit
seen between young and
masters athletes. Use the
information to become
a better, healthier body-
builder, no matter what
your age.
aerobic exercise decreases ET-1 Editor’s note: Gabriel

concentrations in both young and Wilson is completing his
elderly subjects.6 Moreover, 45 min- Ph.D. in nutrition with
utes of moderate-intensity treadmill an emphasis on optimal Erratum:
running in 13 men and women 70 protein requirements Calculating Your Cardio Intensity
years of age completely restored for muscle growth and for Maximum Fat Burn
insulin-induced increases in protein is a researcher in the In “Scientific Cardio” the February ’09 issue,
synthesis.6 Those changes were as- Division of Nutritional there was an omission in the cardio-inten-
sociated with a drop in ET-1. Sciences, University of Il- sity formula. That formula is presented again
That’s why we recommend that linois, Urbana. He is vice below, with the omitted text in bold.
masters athletes perform a mini- president of the Web site
“In the lab we measure exercise intensity by
mum of three to five cardiovascular ABCBodybuilding.com.
the amount of oxygen you can take in and use,
sessions per week at moderate Jacob Wilson is a skeletal-
but that’s clearly impractical for you. A second
intensity, for a duration of 30 to 45 muscle physiologist and
minutes. That alone should restore researcher in the Depart- way is to estimate the percent of your VO2 max
ET-1 to youthful concentrations, ment of Nutrition, Food, at which you’re doing cardio, which is your
thereby reestablishing their ability and Exercise Science, heart rate reserve.
to recover after training pretty much Florida State University, “Heart rate reserve is calculated by subtract-
the way younger athletes do. Tallahassee. He is presi- ing resting heart rate from maximum heart
dent of the Web site ABC rate. To figure your maximum heart rate, use
Bodybuilding.com. what’s called the Karvonen formula, which is
Practical Applications
220 minus your age. If you’re 20 years old with
We recommend that masters References a resting heart rate of 60 beats per minute, your
athletes do the following: maximum heart rate would be 200 (220 – 20),
1 Pyka, G., et al. 1994, and your heart rate reserve would be 140 (200
• Eat no more than one to 1 1/2
grams of carbohydrates for each Muscle strength and fiber – 60).
gram of protein. adaptations to a year- “Say you want to train at 65 percent of your
Neveux \ Model: Dave Goodin
long resistance training VO2 max. Simply multiply your heart rate
• Eat starchy carbohydrates dur- program in elderly men
ing the first half to two-thirds of reserve by .65, which would be 91 beats per
and women. J Gerontol. minute. Then add resting heart rate, 60 in
the day, with leafy vegetables the
49(1):M22-27. this case, to get the optimal number, 151
main source in the evening. 2 Singh, M.A., et al.
beats per minute.”
• Choose fibrous and unpro- (1999). Insulinlike growth
factor 1 in skeletal muscle

myofiber hypertrophy and myogen- exercise overcomes the age-related dothelin-1 concentration in older
ic mechanisms in young vs. older insulin resistance of muscle protein women. J Appl Physiol. 95(1):336-
adults. J Appl Physiol. 101(2):531- metabolism by improving endothe- 341.
544. lial function and Akt/mammalian 9 Layman, D.K. (2003). The role
5 Volpi, E., et al. (2000). The re- target of rapamycin signaling. Dia- of leucine in weight-loss diets
sponse of muscle protein anabolism betes. 56(6):1615-1622. and glucose homeostasis. J Nutr.
to combined hyperaminoacidemia 7 Meneilly, G.S., et al. (1995). In- 133(1):261S-267S.
and glucose-induced hyperinsu- sulin-mediated increase in blood 10 Layman, D.K., et al. (2003).
linemia is impaired in the elderly. J flow is impaired in the elderly. J Clin Increased dietary protein modifies
Clin Endocrinol Metab. 85(12):4481- Endocrinol Metab. 80(6):1899-1903. glucose and insulin homeostasis in
4490. 8 Maeda, S., et al. (2003). Aerobic adult women during weight loss. J
6 Fujita, S., et al. (2007). Aerobic exercise training reduces plasma en- Nutr. 133(2):405-410. IM
Decades ago we hadn’t even

scratched the surface of researching
the differences between older and
younger athletes and how they
respond to training.

Under the Influence

Booze
&
Bodybuilding
Part 2
by Jerry Brainum
In Part 1 I discussed how alcohol affects the

body and can degrade the liver. Let’s look at
what it does to other organs and muscle as
well as how it reacts with cigarettes and in
women in comparison to men.
Good for the Heart?
beneficial effects of alcohol in
Low blood alcohol produces preventing cardiovascular dis-
a temporary increase in blood ease. Many studies show that two
pressure and an elevated pulse, drinks a day increases levels of
but larger amounts interfere high-density-lipoprotein choles-
with heart contraction, caus- terol. That’s good because HDL
ing arrhythmia, or abnormal ferries excess cholesterol out of
heart rhythms, by affecting the the body—indeed, it is the only
ebb and flow of calcium into mechanism the body uses to rid
the heart. Even a single bout itself of excess cholesterol, which
of heavy drinking can bring can’t be burned like fat. Other
on arrhythmia. Heavy drinking studies show that alcohol in-
directly damages the heart mus- creases only an inert form of HDL
cle, leading to cardiomyopathy. called HDL-3. The active form
A possible result is heart failure. is HDL-2. On the other hand,
Excess alcohol also raises blood more recent studies show that
pressure and nullifies the blood- both kinds of HDL offer equal
pressure-lowering effect of exer- protection against cardiovascular
cise. Alcoholic binges—defined as disease.1
five or more drinks at a time—can To further confuse the issue, a
cause a type of heart disturbance Johns Hopkins University study
called atrial fibrillation. Because that looked at beer’s effects on
it often occurs during holiday HDL found that it had little or
celebrations, the condition is no effect on the HDL of beer
designated as the “holiday heart drinkers. Beer did, however, raise
syndrome.” Estimates indicate apolipoprotein A-1, another ben-
that drinking 80 grams of alcohol eficial protein considered protec-
daily for 10 years results in heart tive against heart disease.
enlargement, which predisposes to Still other studies show that
eventual heart failure. alcohol raises HDL only in
Controversy surrounds the people with mildly elevated

Under the Influence
blood cholesterol. It does nothing for those

with high cholesterol. A British study of 8,000
men found that while moderate drinking did
indeed boost HDL, it didn’t sig-
nificantly decrease the risk
of heart attack. Other
well-
Several studies
found that
moderate alcohol
intake increases
insulin
sensitivity,
which
would
favor
bodyfat known
risk fac-
loss. tors, such
as smoking
and high blood
pressure, are
considered far
more important.
A 1997 study
published in the
Proceedings of the
National Acad-
emy of Sciences
found that drinking
moderate levels of
alcohol preconditions
the heart to deal with
a lack of blood flow that
occurs during a typical
heart attack. The net ef-
fect is that heart cell death
is reduced by half in the
event of an actual heart at-
tack, and the recovery rate
of the heart doubles.
For athletes, including
bodybuilders, the whole argu-
ment is moot. The research
involved only sedentary people.
Athletes’ bodies are often high
in HDL, and drinking booze
doesn’t increase HDL in people
like that.

Under the Influence
Alcohol and Cigarettes:
Partners in Death cohol dehydrogenase, a stomach first trimester, can cause fetal alco-
enzyme that metabolizes alcohol. hol syndrome. Babies born with this
Alcohol potently supresses the It causes them to absorb an aver- syndrome have lower birth weight,
immune system through several age of 30 percent more alcohol height and head circumference.
mechanisms. One way is by increas- into the bloodstream. One drink They also often have irreversible
ing cortisol, an adrenal hormone raises a woman’s blood alcohol defects, such as facial abnormalities
known to suppress the immune sys- as much as two drinks for a man. and mental retardation. The syn-
tem. Bodybuilders who consistently Oral contraceptives interfere with drome shows up in 30 to 50 percent
overtrain also have elevated cortisol, liver alcohol metabolism, and a of babies born to alcoholic mothers.
making them more prone to infec- woman gets drunker just before her It’s one of three major causes of in-
tion and disease. Alcohol may work period because liver metabolism fant mental retardation worldwide.
with overtraining in lowering im- of alcohol slows at that time. One Less severe effects of maternal
mune response. researcher remarks that alcoholic alcohol intake during pregnancy are
Alcohol is also synergistic with women “might as well be found in 36,000 infants each year. A
smoking in shooting up alcohol.” The study of 31,000 pregnancies shows
encouraging finding explains why female that having one to two drinks a day
cancer. That alcoholics develop medi- while pregnant substantially in-
combina- cal complications sooner creases the risk of a growth-retarded
tion greatly in life than their male infant. When a pregnant woman
increases counterparts. Interestingly, drinks alcohol, her unborn child is
the chance although women make up drinking it too—within 15 minutes.
of develop- over half the population, Alcohol is often detected in the
ing cancers they account for just one amniotic fluid of alcoholic mothers
of the tongue, third of the nation’s alco- and on the baby’s breath at birth.
mouth, throat, holics. Alcohol remains in the fetus twice as
larynx and A 1989 study involving long as it does in the mother’s meta-
liver. The risk 87,000 nurses implicated bolic system because the baby’s
of head and alcohol in breast cancer. system metabolizes alcohol at half
neck cancers It suggested that having the adult rate. A recent study involv-
is six to 15 more than one drink a ing lab rats showed that much of the
times greater day increased the risk. brain damage induced in fetuses by
in smokers who The National Cancer maternal alcohol ingestion is caused
also drink. For Institute found a similar by oxidation.4 It found that vitamin
throat cancer, link for women who E, a dietary antioxidant, blocked
the risk is 44 had only three most of the fetal brain damage. As
times greater. Alcohol is synergistic with drinks a week, yet there’s no evidence that the pro-
A recent study smoking as a promoter of cancer. and subse- tective effect occurs in humans.
implicated com- quent studies No one yet knows how much
mercial mouthwashes with high related the risk to increased alcohol of alcohol—if any—is safe for a
alcohol content in mouth cancer. consumption in women. Those who pregnant woman to drink. Some
Heavy beer drinkers show increased drank one to four drinks a day had evidence shows that just one ounce
incidence of rectal and colon can- a 20 percent greater risk than non- of alcohol a week increases the risk
cers, although some research dis- drinkers; five drinks a day raised the for spontaneous abortion. A recent
putes that finding. risk to 89 percent. study found that breast-feeding
Drinking during preg- moms who drank alcohol gave in-
Women: At Special Risk? nancy, espe-
cially in
Given the same amount of al- the
cohol, women get drunker faster Recent evidence shows
than men. The effect was formerly that women produce less
attributed to women’s greater
fat mass and smaller size. of a stomach enzyme that
More recent evidence, metabolizes alcohol. It causes
however, shows them to absorb an average of
that women
produce 30 percent more alcohol into
less gas- the bloodstream than men.
tric
al-

fants 22 percent less milk. Alcohol curred over a sustained period of testes, thereby making them insen-
apparently affects the odor of milk, heavy drinking. Nonetheless, the sitive to LH and lowering testoster-
which infants can detect, and it study concluded that alcohol “is a one production.
hampers women’s let-down reflex, toxin for striated muscle, regardless Alcohol also interferes with
which initiates breast feeding. of where it is.” several enzymes in the testes that
A 1983 British study found that manufacture testosterone. By-prod-
Alcohol and Muscles three years of heavy alcohol drink- ucts of alcohol metabolism, such as
ing negatively affected type 2B mus- acetaldehyde, may exert direct toxic
Bodybuilders who like to drink cle fibers. That’s significant because effects on the structure of the testes.
should consider the effects of alco- 2Bs are most subject to hypertrophy. In 20 percent of severe male alco-
hol on both muscles and hormones. The study further noted that the holics, booze lowers testosterone
A 1989 study of alcoholics found myopathy was reversible when peo- production enough to cause gyne-
that heavy alcohol intake damages ple stopped drinking. Another Brit- comastia—a.k.a. enlarged breasts.
the heart muscle in one third of ish study found that alcohol directly Booze also causes impotence in
alcoholics and skeletal muscles in inhibited protein synthesis in the 70 to 80 percent of alcoholic men.
half of them. Chronic alcoholics can quadriceps. It also interferes with While both wine and beer contain
lose as much as 30 percent of their the interaction of muscle contractile small amounts of phytoestrogens,
muscle. Pathologist Emanuel Rubin, proteins and the enzyme that con- or weak plant estrogens, it’s not
of Philadelphia’s Jefferson Medi- trols the sodium pump mechanism enough to spike estrogen in men.5
cal College and one of the study’s in muscle, causing localized swell- On the other hand, high alcohol
authors, commented, “It’s very ing, or edema, in muscle tissue. intake directly stimulates the aro-
clear that alcohol’s toxic effects on matase enzyme, found throughout
muscles are significant and far more Alcohol and Body Systems the body, which converts testoster-
widespread than anyone thought.” one into estrogen.6 In young women
In fact, alcoholic myopathy, or You may be thinking by now that alcohol increases testosterone,
muscle disease, occurs in 40 to 60 research proves that long-term helping in the conversion of the ad-
percent of chronic alcoholics, mak- heavy alcohol use causes degen- renal androgen androstenedione to
ing it five erative muscle changes. Well, what testosterone in the liver.7 In a study
times more about people who just drink mod- of middle-aged men and women,
common erately? moderate alcohol consumption
than cir- Consider the effects of alcohol increased plasma DHEA-S by 16.5
rhosis. The on the endocrine system. Large percent in both sexes. Plasma tes-
study also amounts of alcohol increase the tosterone in the men dropped by 6.8
found liver breakdown of testosterone percent, although levels of estrogen
that two- to fivefold over normal. Alco- weren’t affected.8
muscle hol also prevents the conversion Alcohol lowers growth hormone
weakness of vitamin A into an active form in and blunts the normal GH response
is propor- the testes. That may cause sterility. to decreased blood
tionate to Even a single bout of heavy drink- sugar. That may
the amount ing raises counts of cortisol, enough contribute to
somebody to cause a significant drop in blood (continued
drinks. The study testosterone. Large amounts of on page 166)
also noted, howev- alcohol decrease the binding of
er, that detrimental luteinizing hormone to its receptors
effects oc- in the testes. Luteinizing hor-
mone normally stimulates
the testes to synthesize
testosterone. Chronic
alcohol intake, however,
decreases LH recep-
tors in the

Under the Influence
(continued from page 163) the higher eight healthy young men drank 96 ed to peripheral body tissues, where
incidence of hypoglycemia in peo- grams of pure alcohol a day—about it often suppresses fat burning and
ple who drink, as growth hormone seven cans of beer. That made up triggers fat deposition instead. Ac-
is a safeguard against hypoglycemia. 25 percent of their calories. In the etate also circulates to muscle but is
Heavy alcohol intake helps release first part of the study the alcohol a poor energy source, contributing
prolactin, a pituitary hormone was added to the men’s usual calorie only about 6.5 percent of available
linked to male impotence. Alcohol intake. Later, it replaced fat and car- energy. So excess alcohol takes a
also interferes with the activity of bohydrate in the men’s diets, equal- direct route to the body’s fat path-
insulinlike growth factor 1, which ing the same number of calories. way. It also stimulates a large output
is considered a primary anabolic In both instances alcohol reduced of insulin, which brings on bodyfat
hormone. A high alcohol intake not the rate of fat burning in the men synthesis.
only depresses IGF-1 synthesis but by one-third. Another study linked
also increases the binding protein bodyfat and weight gain to a heavy An Exercise Option?
that circulates with IGF- 1 in alcohol intake of more than 30
the blood, thus grams daily in men aged 40 to 59.9 We’ve seen that drinking alcohol
lowering the In addition, the researchers under conditions of low-carbohy-
amount of found that large quanti- drate intake can quickly lead to hy-
biologi- ties of alcohol in- poglycemia. That relates to alcohol’s
cally crease the body’s effects on preventing conversion of
active acetate pool. noncarbohydrate energy sources
IGF-1. Excess into glucose in the liver. Alcohol
That acetate cannot be used as a direct source
would by-prod- of energy by muscle and doesn’t
ad- uct is contribute to synthesis of muscle
versely shunt- glycogen, the primary energy source
affect for anaerobic exercise such as
muscle re- weight training. In fact, recent stud-
covery and ies show that alcohol intake directly
repair and blunts muscle glucose uptake, as
may con- well as glycogen synthesis, adversely
tribute to the affecting muscle repair and recov-
toxic effects ery.10 On the other hand, taking
of alcohol in moderate amounts of alcohol
metabolites in alone, away from meals, appears
muscle. to offer anticatabolic effects by
While alco- lowering protein oxidation,
hol consists of particularly that of leucine,
“empty” calo- a branched-chain amino
ries, booze itself acid that is the single
cuts the rate of most potent amino acid
fat burning. In a involved in protein
recent Swiss study, synthesis. Eating any
additional protein,
fat or carbs, how-
ever, cancels out
the anticatabolic
effect.11
Several stud-
ies found that
moderate al-
cohol intake
increases in-
sulin sensi-
tivity, which
would favor
bodyfat
loss.12 Another
theory suggests
that rather than
triggering bodyfat
gain, the metabolism of
acetate in peripheral tis-

Under the Influence
sues stimuates higher levels of AMP, decreases insulin and plasma glu- clear alcohol through increased
which in turn, stimulates AMPK cose.14 Another recent study also body temperature, which seems to
release. AMPK favors increased fat found that moderate alcohol intake up liver enzyme activity. Exercise
burning in muscle. A recent study reduced the risk of type 2 diabetes also speeds alcohol elimination
found that moderate alcohol intake in middle-aged women. The effect through increased breathing and
increased adiponectin and ghrelin was the result of a drop in insulin sweat loss, although only 2 to 10
while decreasing acylation-stimu- resistance produced by a greater percent of alcohol exits through
lating protein, which encourages fat production of adiponectin.15 sweat and breathing; 90 percent still
storage. The net effect was increased Although alcohol is cleared from must be metabolized by the liver.
insulin sensitivity.13 Drinking 15 the body at a set rate, some rat stud- As an ergogenic, alcohol falls
grams of white wine after a meal ies show that exercise may help short. While it appears to decrease
The study concluded that

“alcohol is a toxin for striated
muscle, regardless where it is.”

Under the Influence
anxiety, it actually slows In cold weather alcohol (2009). Vitamin E protects develop-
reaction time and impairs makes blood flow to the ing rat hippocampus and cerebellum
coordination. By depress- skin, leading to a decrease against enthanol-induced oxidative
ing antidiuretic hormone in core body temperature. stress and apoptosis. Food Chem.
from the pituitary gland, That may lead to complica- 113:115-120.
booze causes a loss of fluid tions caused by hypother- 3 Promberger, A., et al. (2001).
that can lead to dehydration. mia, or excessive loss of body Determination of estrogenic activity
Each 10 grams of alcohol causes heat. One study found a in beer by biological and chemical
a four-ounce loss of body fluid; severe drop in blood sugar means. J Ag Food Chem. 49:633-40.
put another way, metabolizing in very fit subjects who 4 Emaneule, M.A., et al. (1998).
an ounce of alcohol requires exercised for two hours at Alcohol’s effects on male repro-
eight ounces of water. To pre- high intensity, then drank duction. Alcohol Health Res World.
vent dehydration from alcohol, alcohol while recovering in 22:195-201.
drink one glass of water for every a cold room. Taking in some sugar, 5 Sarkola, T., et al. (2000). Acute
two alcoholic drinks—a 12-ounce such as an energy-replacement effect of alcohol on androgens in

beer, a four-ounce glass of wine or drink, appears to prevent that effect. premenopausal women. Alco Alco-
1.5 ounces of 80-proof liquor. Conversely, the hotter your body, holism. 35:84-90.
From the standpoint of sports, the drunker you get. A rise in body 6 Sierksma, A., et al. (2004). Effect
small doses of alcohol steady the temperature evidently increases the of moderate alcohol consumption
nerves, thus aiding sports such as brain’s sensitivity to alcohol. That on plasma dehydroepiandrosterone
pistol shooting. Two pistol shoot- may explain the occasional drown- sulfate, testosterone, and estradiol
ers were disqualified from the ing fatality in hot tubs after some- levels in middle-aged men and
1968 Olympic games after they body has a few relaxing drinks. postmenopausal women: A diet-
were found to have used alcohol As with all things, moderation is controlled intervention study. Alcol
to improve their accuracy. A 1978 the key when it comes to alcohol. Clin Exper. 28:780-785.
study comparing an ounce of 40 The National Institute of Alcohol 7 Wannamethee, S.G., et al. (2003).
percent alcohol with a placebo and Abuse and Alcoholism suggests fol- Alcohol, bodyweight, and weight
a tranquilizer, however, found lowing the advice offered gain in middle-aged men. Am J Clin
improved effects in pistol by English physician Nutr. 77:1312-7.
shooters from all three. Francis Anstie in 1877: 8 Burke, L.M., et al. (2003). Effect
That suggests Drink no more than of alcohol intake on muscle glyco-

a placebo 0.5 ounces of alcohol gen storage after prolonged exer-
effect that a day per 50 pounds cise. J Appl Physiol. 95:983-990.
works because of bodyweight; only 9 Bernis, K., et al. (1997). Ethanol
the shooter be- with food; and only exerts acute protein-sparing effects
lieves it’ll work. in dilute form. Preg- during postabsorbtive but not dur-
The lower heart nant women shouldn’t ing anabolic conditions in men.
rate caused by drink at all. Sir Walter Metabolism. 46:750-55.
alcohol, though, Raleigh put it more 10 McCarty, M.F. (2000). The insu-
is a definite poetically nearly 400 lin-sensitizing activity of moderate

disadvantage years ago: “The first alochol consumption may promote
in sports. draught serveth for leanness in women. Med Hypothes.
Alcohol con- health, the second for 54:794-797.
stricts blood pleasure, the third for 11 Beulens, J.W.J., et al. (2008).
vessels in shame, the fourth for Effect of moderate alcohol con-

muscle, lead- madness.” sumption on adipokines and insulin
ing to increased sensitivity in lean and overweight
production of Editor’s note: For men: A diet intervention study. Int J
fatigue by-prod- more positive effects Obes. 62:1098-1105.
ucts, such as of alcohol see “Wine: A 12 Kokavec, A., et al. (2003). Effect
lactic acid. It also Healthful Exception” in on plasma insulin and plasma glu-
adversely affects Part 1, which appeared cose of consuming white wine alone
hand-eye coordina- in the March ’09 issue. after a meal. Alcohol Clin Exper.
tion, reaction time, 27:1718-1723.
balance and other 13 Beuleus, J.W.J., et al. (2008).
factors due to its ef- References Alcohol consumption, mediating

fect on central brain 1 Klatsky, A. (2007). Alco- biomarkers, and risk of type 2 dia-
processing capacity. hol, cardiovascular diseas- betes among middle-aged women.
In addition, alcohol es, and diabetes mellitus. Diabetes Care. 31:2050-2055. IM
does you no favors Pharm Res. 55:237-47.
where strength is 2 Shirpoor, A., et al.
concerned.
170 APRIL 2009

From
Heart Attack
to
Seriously
Jacked
Meet Jay Papish, 63, the ’08
NPC Masters National Lightweight
Bodybuilding Champion
by Sean Katterle
Photography courtesy of Jay Papish
I
enjoyed watching the Summer Olympics. Thanks Jay explains. “He got me involved, and it happened
to NBC’s additional coverage via Internet stream- quickly. The next thing I know, I’m competing in the
ing video, for the first time ever I was able to WABDL powerlifting federation in the 54-to-60-year-
watch hours and hours of Olympic lifting and the old deadlifting division.”
other sports I prefer over what airs in prime time. Jay would go on to compete four times over the
I’m 35, and I noticed that a lot of the competitors were course of three years, and his 501.5-pound pull is still
a decade or more younger than I was and that most of ranked as the ninth best of all time in the 181-pound
the athletes who are about my age were described by the 54-to-60 division. “I loved powerlifting,” Jay proclaims,
commentators as being in the twilight of their peak-per- “and the people I met were fascinating. It was great to
formance years. That made me think about how rare it is break through the 500-pound barrier, but when I went
to find a sports practitioner beyond the age of 40 who’s for 600 at a particular show, I bent my arm during the
impressive not only in the masters division but in the lift, and that technical error cost me a biceps tendon.
open class as well. And when you come across one who’s I thoroughly enjoyed powerlifting, but tendons and
still swinging for the fences in his 60s, it’s truly an inspi- ligaments don’t enjoy the heavy weights when you’re in
ration. Jay Papish is such an athlete. your late 50s and older.”
Jay spent the first half of his life as a jogger. In the Papish ended up moving to downtown Portland, a
1980s and ’90s jogging was very much in vogue. Heart move that inspired him to join Maverick’s Gym, which
disease runs in Jay’s family, so he felt that as long as he later became Gold’s and then LA Fitness, the company
ran and kept his bodyweight down, he would be fine. that owns it to this day. Back when it was still Gold’s,
Consequently, he diligently put in his seven miles a day the franchise allowed independent personal trainers
and only casually exercised in the weight room. to work out of the club, and one trainer in particular
“Distance runners are cardiovascular dynamos, but began encouraging Jay to try his hand at bodybuilding.
other than that they don’t have the look I decided I want- “At the time I thought that the idea was absurd be-
ed to create for myself,” recalls Papish. cause I didn’t see myself as a bodybuilder. I was just
With that new realization, Jay, a respiratory therapist a 60-year-old guy who liked to lift weights,” Papish
by profession, joined the Sunset Athletic Club in Port- explains.
land, Oregon, and began his transition from runner to It took some time and additional encouragement,
lifter. “I met a fellow who was a huge guy, a powerlifter,” but Jay finally gave in and made the commitment to

Seriously
Jacked
try out the sport of bodybuilding by
entering the NPC Emerald Cup.
“I thought maybe I’d do pretty
well,” Jay recollects. “At that stage in
my training, I was pretty muscular
but also on the bulky side. When I
was powerlifting, a lot of the other
lifters made the remark that I looked
more like a bodybuilder. So I guess
I had the genetics for it. I started “The bodybuilders
training with much younger guys
and trying to be competitive; I let told me not to
them push me, and that was really
to my benefit. So I switched to body-
worry about the
building, and my training changed weight and to
to some degree. I still wanted to stay
strong and I still wanted to lift heavy
focus on getting
weights, but I had to do it with some the proper form
forethought and with stricter form.
Talking with really good bodybuild-
down.”
ers, you learn that form in lifting is
everything. Powerlifters, though,
will do whatever it takes to get the
lift. They’d use their eyebrows if they
could. The bodybuilders told me
not to worry about the weight and
to focus on getting the proper form
down.”
Over the course of a person’s
competitive years, he’s bound to
suffer from illness and injury if he’s
pushing the pace as hard as
he can. Jay’s no different;
he’s had some serious ob-
stacles to conquer in order
to remain in the game.
“The biggest injury I had
to overcome was my bypass
surgery,” he relates. “Look-
ing back, I think my heart
problem was genetic and
unavoidable even in this day
and age. My father had a heart
condition, and my brother
died at 44 of a heart attack
in New York. Mine happened
when I was in the gym working
out. I was starting to feel tight-
ness here and there but not dur-
ing training sessions, so I tried to
look past it. I kept telling myself
that it was something else, that
the heart problem that plagued
the other guys in my family wasn’t
happening.
“Then I mentioned the symp-
tom to one of the cardiac surgeons
at work, and I asked him what he
thought it was. He said that he
wasn’t sure, but the next thing I
knew he made an appointment
for me, and I got a call from one of

Seriously
Jacked
the cardiologists from our hospital
saying that I needed to come in and
see her. I recall being very nervous
Jay Papish’s Masters Training Plan because I dreaded being told what I
already suspected.
Monday: Chest, rear delts and triceps “They ran a whole battery of tests
Dumbbell bench presses 3 x warmup; 4 x 10, 8, 6, 20 on me from a treadmill stress test to
Incline dumbbell presses 5 x 12, 10, 8, 6, 20 an angiogram. They wanted to do a
Machine flyes 5 x 12, 10, 8, 6, 20 bypass because it was a difficult part
Pushdowns 5 x 12, 10, 8, 6, 20 of the heart to get to, but I insisted
Machine rear-delt flyes 5 x 12, 10, 8, 6, 20 on a stent. It was a high-risk proce-
Close-grip bench presses 5 x 12, 10, 8, 6, 20 dure, but I didn’t want to have my
Cable kickbacks 1 x max chest cracked open. My cardiologist
warned me that trying a stent would
Tuesday: Off really be nip and tuck, and so she
had the open-heart team on stand-
Wednesday: Back and biceps by. I was nervous as hell until they
Pullups 1 x 20, 3 x 12, 1 x 20 administered the sedatives, and
Close-grip pulldowns 5 x 12, 10, 8, 6, 20 then I was the happiest guy in the
T-bar or barbell rows 5 x 12, 10, 8, 6, 20 room and I couldn’t figure out why
Wide-grip cable rows 5 x 12, 10, 8, 6, 20 everyone else was so serious.
Dumbbell curls 5 x 12, 10, 8, 6, 20 “So they were doing the stent,
EZ-curl-bar preacher curls 5 x 12, 10, 8, 6, 20 and everything was going well, and
Concentration curls 5 x 12, 10, 8, 6, 20 then the last thing I heard the car-
diologist say was, ‘Oh, my God, Jay,
Thursday: Off I’m so sorry.’ The next thing I knew, I
was waking up on a ventilator. Even
Friday: Shoulders, traps and rear delts though I was still heavily sedated, I
Dumbbell presses 2 x warmup; 2 x 12-15 realized that one of my worst night-
Dumbbell front raises 2 x 12-15 mares had come to pass. I was really
Dumbbell bent-over lateral raises 2 x 12-15 sick, and I had a hard time dealing
Machine rear-delt flyes 2 x 12-15 with my situation. I had this new
scar down the middle of my chest,
Saturday: Legs and I was really, really weak. I’d get
Leg extensions 2-3 x 20-30 exhausted walking up a flight of
Squats 5 x 12, 10, 8, 6, 20 steps, and I thought to myself that it
Leg presses (one set narrow, medium, wide) 3 x 15-20 was all over.
Leg curls 3 x 12-15 “Luckily, my weightlifting bud-
Standing or seated calf raises 3 x 20-30 dies came to see me every day at
my home, and they’d either take me
Sunday: Off to the movies or to the gym, where
they’d put five-pound weights in my
• This is a meat-and-potatoes bodybuilding routine. Of course, you hand. There were times when I’d say
should vary it at appropriate times and always listen to your body to I was too weak to train, and still they
avoid overtraining and injuries. Use weights that will keep you in good made me go. I went from being able
form while you rep out—don’t cheat too much when the weight gets to deadlift 500 pounds to having a
heavy! hard time working with 10 pounds,
but thanks to my friends’ encour-
• I also train my abs three times per week. I add cardio whenever I feel
agement and insistence, I slowly
like it and depending on what I’m trying to accomplish. Cardio is usu-
came back.
ally for a half hour, and I warm up and then go for it at a fast pace on
the exercise bike, stepper or treadmill. “When I had my surgery, the doc-
tor was wise enough to put me on
• It’s important to eat an hour prior to training and immediately fol- an antidepressant for three months
lowing training and to make healthful food and supplement choices to help me deal with the disaster
when you do. Most of us are really busy these days, but you should try and slow healing process. It was a
to always get eight to 10 hours of sleep every 24 hours or at least to be quadruple bypass. Really, though,
lying down and relaxing during that time—reading a book, watching a I’m lucky that the open-heart sur-
movie, listening to music, etc. gery team was there and that they
were able to perform the procedure
that saved my life. That happened
on New Year’s Eve of 2001. I ruined
everybody’s New Year’s Eve, includ-

ing the surgeon, whom I apologized can obtain a top level of size, shape
to.” and symmetry.
In life we start out with what our “You can make a muscle larger,
genetics give us and we each begin smaller, dryer and tighter, but you
with a physical baseline from where can’t change the overall shape of
we must work. Some people elect it—just the size. Another important
to let their physical gifts and short- role genetics play is a person’s waist
comings greatly affect their lives size. A guy with a 28-inch waist and
and some choose to focus instead a 56-inch chest has an advantage
on improving and maximizing as over the guy with a 34-inch waist
much as possible while maintaining and a 56-inch chest. There’s not a
a positive but realistic self image. lot you can do about it because di-
I asked Jay about his thoughts on eting will bring your waist down a
genetics and the role they play in bunch, but your skeletal structure,
bodybuilding. hip size, etc., are not affected by
“I think that genetics is a huge diet.”
part of the sport. The factors that I ask about Jay’s thoughts on
contribute to a person’s bodybuild- hormones and hormone-re-
ing success are genetics, mind-set, placement therapy for masters
diet and work ethic in the gym. lifters and builders.
What fascinates me about body- “That’s a great question,”
building is the muscle size. It’s the he says, “because every time I
most impressive aspect of body- meet with athletes who are in their drug for
building. Sixteen weeks out from 40s or older, that’s the first thing I osteoporosis
a contest you can rip it all up, but, tell them—to get in to see their doc- that is laced with side ef-
basically, that dieting phase is where tor and to have their levels checked. fects, but nobody wants to give you
the genetics come into play. That’s If your doctor won’t work with you, a steroid, which mimics naturally
what separates the Nasser El Son- you need to find another doctor. occurring hormones, to treat low
batys from the regular big guys in “There’s such an unfounded bad hormone levels. This advice is for
the gym who only think they’re at rap on hormone therapy. It’s bizarre the average guy on the street who’s
the level of a pro. Very few people at this point. They’ll prescribe a just looking to optimize the way he

tell people that when you’re my age,
getting out of bed in the morning
hurts whether you’re training or not.
When I’m at the store and they ask
me if I need help carrying out my
purchases, I say, ‘No, but keep ask-
ing.’” Papish laughs when he says
that.
“I try and stay in condition all
year round,” he continues. “I have
a workout ethic, so I’m in the gym
quite a bit. I don’t do a lot of car-
diovascular training. Instead, what
I think works for me is maintaining
a high-protein, high-fat, low-carb
diet. My fats come from healthy
sources like organic peanut butter
and fish oils. When I choose my cuts
of beef at the butcher, I go for the
leaner cuts, and then I trim off any
additional fat when I get home. I try
and stay clean, and I try and stay
within five to 10 pounds of my class
weight.
“I eat six smalls meals per day.
The first thing I do in the morn-
ing when I get up is have a protein
shake and then a cup of coffee.
Sometimes I may have some oat-
meal, too, and a spoonful of peanut
butter. I prepare my food to take to
work, so I’ll have maybe 10 hard-
boiled eggs, then some chicken
breasts and then some tuna. I keep
my carbs low all day long, but I’m
not too concerned over the source
of those limited carbs. I’m not hung
up on whole-grain this or that. I
often use fruit as my carb source. I
have no problem with eating what-
ever I want to when I go out to din-
ner. Otherwise, I’d go mad. I want to
live my life.
“Dieting in a fashion stricter than
what I outlined is too much for me.
feels and performs. I have a life outside of bodybuilding,
“Your body stops producing and working with a nutritionist who
growth hormone and slows down its would have me on carb wave cycles
production of testosterone as you and such is just too much. I try and
age. A good doctor will be willing to take in about 300 grams of protein
work with you to get your hormones per day, but I don’t count my fat and
back up to normal levels, where you carb calories. One does need a bal-
were in your 20s. That advice has ance of fats, carbs and proteins for
nothing to do with competition. optimal health and performance.
It’s about life and the quality of it. At the very least people should be
I believe in HRT wholeheartedly. I aware of what they’re eating on a
competed against an oncologist at day-to-day basis and they should
the Nationals, so that shows that take some time to research basic
other medical professionals believe sports nutrition.
in it too. “Regarding nutritional supple-
“Getting your levels back up to ments, I use MHP’s line of products.
optimum makes a huge difference. I Along with my HRT and basic nu-

Seriously
Jacked
tritional program, I rely on MHP’s with a focus and be intelligent and be squats, deadlifts and dumbbell
products to give me an additional self-aware. presses.”
performance and recovery boost. “It’s also a very smart move to de- When asked about what the
Their Secretagogue-One is a natural velop your base through old-school future holds for him, Jay predicts,
HGH booster, and I stack it with powerlifting. Powerlifting builds “I’ll do my next show in six to 12
their T-Bomb II to further optimize tremendous core strength—it’s like months, and I’m going for my pro
my hormone production and base building a cement foundation on card. I think I’ve got two more years
levels. For protein powder I go with your bodybuilding physique house. of competing left in me. Two more
their Probolic-SR because of its high If you don’t have that foundation good years and then I’d like to get
arginine, glutamine and BCAA con- built properly, then you aren’t going into training older athletes, body-
tent. Probolic also has a patented to go anywhere in pro bodybuild- builders and masters lifters who
12-hour timed-release factor, which ing. You may be able to be the most are serious about getting back into
makes it a very effective anticata- buff guy at your school or college or shape. I want to see people elevate
bolic. A person has to maintain a be impressive walking around the themselves. I don’t see myself as
positive nitrogen balance in order to swimming pool, but you won’t have retiring but, rather, morphing from
build and retain muscle. the raw materials you’ll need to get competitor to coach. I love being
“Perhaps my favorite supplement your pro card. World-class body- in the gym. I love the people I meet
is MHP’s A-Bomb because it has the building is more easily attained after in the gym. I have a passion for it.
best combination of actives I’ve ever a few years of focused, concentrated I hope to be making some money
seen in one formula. It’s got HMB, powerlifting training as a base. from it someday.”
BCAAs, alanine, AKG, GKG and Olympic lifting is also a good start- As a final piece of wisdom Jay
ABCDEFG, ha! Seriously, A-Bomb ing point if a person has access to a advises, “When you go into the
supplies me with everything I need good instructor—lots of deep front gym, don’t worry about who’s to
to maximize my workouts and to squats, close-stance squats, clean the left and right of you. Focus on
fuel my muscles for growth. MHP’s and jerks, etc. improving yourself, and make it
line is by far the best I’ve used, and “Organize yourself and map out a a meditation and enjoy your time
I’m very happy to be working with plan that sets you on the right path,” there. A whole world will open up
them in my quest to obtain my Papish advises. “Meet with your for you.” IM
bodybuilding pro card. I’ve got the doctor, work with an experienced
financial resources to go out and bodybuilder or powerlifter, learn
buy whatever I choose, and I choose proper lift-
MHP products because I’m results ing form, and
driven and they help me to meet my figure out a
progress goals.” successful diet
When asked about sharing plan. Don’t
his iron wisdom with lifters just sacrifice form “My advice
starting out, Jay muses, “My ad- for bigger
vice to younger gym athletes is to weights. to younger gym
be aware of how they affect the “I like to athletes is to be
people around them. Bodybuild- use a mix of
ing and powerlifting can become machines aware of how
very self-consuming, which can be and free they affect the
very stressful for a person’s friends, weights. Free
girlfriend or boyfriend and family. weights are people around
Marriages can come apart because best for mass
of bodybuilding. You need to find a and power
them.”
balance between your bodybuild- building, but
ing and the rest of your life, and you machines
need to fight the urge to become are good for
too obsessed with your training and detail work
diet. That’s hard advice for me to and for rehab
give because I don’t always practice or working
what I preach. around prob-
“The other piece of advice I have lems you’re
is that lifters should try and stay recovering
injury free for as long as possible. from. Build
Don’t take jumps in weight that your base with
you’re not very confident you can squats and
make, and really learn proper lifting deadlifts. If
techniques. Try and keep a handle I could only
on who you are and where you’re do three exer-
going, and when you train, train cises, it would

Lean
Dean
Dean
Tornabene
How Bodybuilding’s 40-
Something Info-TV Superstar
Stays Cut and Muscular
by David Young
Y
ou hear the echo of clang- and nutritional products led him Coast’s mecca for bodybuilding at
ing weight plates as you to complete a national chiropractic the time, I met and befriended Jim
cross the street from the curriculum and study under a mas- Manion about the time he was put-
parking lot—ringing ter herbalist. Dean’s education and ting together the NPC. We trained
out like Tibetan sound bowls and career give him a unique perspec- together, and he gave me pointers
stimulating an adrenaline surge. The tive that he’s exploited with unprec- and helped with diet, nutrition and
silhouettes of the greatest bodybuild- edented success. training.
ers in the world come into focus as Though Dean started as an ath- Not too long afterward, I started
you approach. Now you’re fired up lete, his competitive drive, vision competing and won a number of
and ready to tear the gym apart.… and disciplined business practices local and state titles, including
Training at Gold’s Gym in Venice, equipped him to capitalize fully Teenage Mr. Pittsburgh, and placed
California, during the ’80s was a on his ideas. His inventions have in the top three at the Mr. Pittsburgh
fantastic experience. The atmo- generated more than $500 million the same year, when I was only 19. I
sphere was electrifying and cer- in sales, and the supplements he’s ended up moving to Los Angeles to
tainly the most hardcore at the time. formulated have generated billions attend college in 1981 and placed
The cast of characters included the for numerous industry leaders. second in 1982 at the NPC Nation-
who’s who of bodybuilding, sports, Now past 40, Dean recently als. That put me on the map, and I
wrestling, powerlifting—even Hol- whipped himself back into photo- started writing for Weider publica-
lywood. Contest season brought ready shape to celebrate the launch tions and began personal training
world-class athletes vying for the of his latest venture. at Gold’s in Venice. Things took off
Nationals as well as pro bodybuild- DY: How did you get started in from there.
ing. bodybuilding and fitness? DY: I remember you as the
Over the years they’d come and DT: I competed in a number of first or one of the first personal
go, but some names and faces stand sports growing up, but I was really trainers at Gold’s, Venice. What’s
out. Dean Tornabene, a former Mr. into boxing and powerlifting as a the story behind that?
America and National Powerlift- teen. I was even an Olympic hope- DT: I was working out at Gold’s
ing champion—the only athlete ful in lifting, believe it or not. My in Venice, and it was exactly like
ever to achieve both titles—is one interest in training got me reading it’s been described—hardcore and
such name. His desire for a com- all the training books, articles and crazy. Personal training was in its
prehensive knowledge base so he magazines I could get my hands on. infancy because there were a lot of
could effectively construct fitness Growing up in Pittsburgh, the East misconceptions about weight train-

Dean
Tornabene
ing, I had managed to pick up a number of clients at about some of the celebrities you trained.
an exclusive private club, but inevitably they’d ask me DT: I’ve been fortunate to train a lot of very tal-
what I was doing and where I trained. So I told a couple ented and, in most cases, really good people. I have
of them I’d take them to Gold’s. I remember asking the a number of great stories. One I can share involves
management at Gold’s if I could bring in people to work Pierce Brosnan. After he was picked to be Bond, it
out. They were kind of perplexed by what I was asking. I was my job to get him in shape. It was a big deal, and
explained that the people I brought in would buy mem- he worked really hard. We had a grueling schedule,
berships but that they wanted to pay me to show them but he was never late to a workout and expected the
how to work out. same of me.
Frankly, they didn’t think anyone would pay for that, One day, though, I came home right before I was
so they didn’t care and let me do it. I remember a lot of supposed to train him, and I found my 10-foot pet
other guys who worked out there shared that view until Burmese python had escaped from its tank and,
they saw how many people would actually pay. Next worse, appeared to have eaten my neighbor’s dog.
thing you know, all these guys were “personal trainers.” He was lying in the courtyard of my building, unable
DY: You had a pretty impressive list of clients: to move with this huge lump of whatever he was
Pierce Brosnan, Sylvester Stallone, Peter Strauss, digesting bulging out. So I grabbed him and pulled
members of the Jackson family, Dolly Parton, him into my house. I explained to Pierce why I was
Thelma Houston and Mickey Rourke. Tell us late, but it took us another 15 minutes before we

Dean
Tornabene
“I never do the same workout

twice, so I never have plateaus.
I’m a big proponent of the
muscle-confusion principle”
could train because he laughed so herbal supplements for weight loss, Hilton’s father. He was calling on
hard he was winded. I felt bad a few performance enhancement or any- behalf of Mark Hughes, the founder
days later when my neighbor came thing like that. of Herbalife, but I kept hanging up
by and asked if I’d seen her dog. I DY: So you used your family on him because I thought it was
ended up donating the snake to the members as lab rats? a joke. Well, it wasn’t, and I ended
zoo because he got too big. DT: [Laughs] Well, now that you up formulating Herbalife’s first
DY: You’ve been involved in put it that way—yes! When I hit on thermogenic product. It became
developing and promoting formulations that worked, it wasn’t one of their best-selling products,
many fitness and bodybuilding long before my clients and even and they still carry a version of it. I
products. How did that come friends I was competing against formulated a number of very suc-
about? began to notice and wanted to know cessful products for many of the top
DT: I was still attending college, what I was doing. supplement companies.
competing and personal training, One of my best formulas was DY: You went on to invent a lot
and I started formulating supple- probably the first thermogenic of successful products like the
ments for my own use to improve product created, and people Ab Rocker, Bun & Thigh Roller,
my training and performance. I couldn’t get enough of it. At the time Ab Swing, Bun & Thigh Rocker
didn’t have a proper lab, so I tested I was handing out supplements in and the Tone N Glide. How did
most of my early formulations on ziplock bags. That’s really how it you get into inventing products
family members. It’s crazy when I began. It grew from there organi- like that?
think about it now; they were pretty cally and predominantly by word of DT: I was approached by the
brave. You have to remember, at mouth, and I made the tough deci- former president of Weider, who at
that time “supplements” meant sion to give up personal training. the time was working for a promi-
vitamins, and there weren’t a lot I started getting calls from Rick nent infomercial and marketing
of people or companies exploring Hilton—of Hilton Hotels and Paris company. He asked me if I’d thought

Dean
Tornabene
about making fitness equipment
for TV. Next thing I knew, they’d
signed me to a huge contract. It
was exciting, but the only prob-
lem was, I had no idea how I was
going to make any of it. I wasn’t an
engineer, and I didn’t have a shop
or know how to weld. I tried think-
ing of people I knew who could
help, and I ended up partnering
with the only person I knew who
could weld, a friend I’d competed
against who was at one time a
maintenance person at Gold’s.
Miraculously, we weren’t
laughed out of the building or
thrown into the streets when we
presented our first prototype.
Instead I started developing prod-
ucts for Jake Steinfeld, of Body by
Jake, and other well-known fit-
ness personalities. Several of my
products were some of the biggest
hits in television history and won
three “Infomercial of the Year”
awards.
DY: As Jake would say, Gang,
that’s abadaba-solutely wild.
Tell us about your latest proj-
ect.
DT: With the ballooning obesity
problem, it’s no surprise that more
than 10 million people a month
are searching the Web for weight-
loss solutions. Until now, they
would mostly find false promises,
gimmicks or fads, conflicting
advice and a whole lot of noise.
There’s been no trusted source
for weight-loss help, just a lot of
pitchmen with a history of en-
dorsing products and not creating
them. I should know. I invented
a lot of their products, as well as
those for a variety of other large
companies.
As audacious as it may sound, I
wanted to create that place of au-
thority and elevate the standards
for what people should expect
and receive on the Web. So I de-
veloped a site that would use not
only my 25 years of education and
experience, but the cutting-edge
research, experts and tools that
would help people achieve per- “I find [training and eating clean to be] mentally,
manent change. The site is www. physically and spiritually stimulating. It’s not just
LookCut.com, and it’s already one
of the top weight-loss sites on the training, it’s a lifestyle. That’s enough to keep me
Web. I’m optimistic because of our motivated. I do what I love, love what I do and
mission and methods, and I hon- function the best when I feel the best.”
estly feel we can and will change

Dean
Tornabene
a lot of people’s lives. In addition, I’ll
be featured on Lifetime’s television
program “The Balancing Act.”
DY: How can readers capitalize
on your expertise?
DT: The best way is to go to www
.LookCut.com. There’s a lot of great
information about nutrition, training
and supplements, as well as some
pretty cool things, including a patent
pending Visual Eating Exercise Plan.
Essentially, you input personal in-
formation based on your goals—gain
weight, lose weight, supplement pro-
gram, etc.—and using that and other
information, the program can de-
termine your needs and completely
customize an eating and supplement
plan and workout program that will
display all your meals and exercise
programs, showing the foods in their
correct portion sizes. It’s pretty so-
phisticated stuff that took years to
construct, but it’s a powerful tool for
people trying to reach their specific
diet, fitness and health-related goals.
DY: It sounds like it gives peo-
ple some great tools. You’re still
formulating supplements then,
aren’t you?
DT: Yes, you bet I am. And though
it’s not the focus of the site, you can
purchase supplements I’ve formu-
lated there as well as those from
a variety of other companies. I’ve
formulated hundreds of products,
but I have a selection of only my top,
most effective products available.
The focus of my products has always
been mainstream weight loss and en-
ergy products, though I help plenty where most of my time is spent. I’m manipulation to improve my con-
of pro bodybuilders who swear by a huge fan of mixed martial arts— ditioning. I increase my proteins
my products with their nutrition and just watching, though. I do enjoy and good fats and reduce my carb
supplement programs. fishing, bowling, pool, chess and, of intake.
DY: What are your future goals course, cars and motorcycles. DY: Do you have a cheat day to
regarding bodybuilding and fit- DY: What keeps you motivated keep your sanity?
ness? for your training and diet? DT: Because I eat so clean, I can
DT: I’m competing in this year’s DT: I find it mentally, physically eat whatever I want. If I see some-
Olympia—just kidding. I will always and spiritually stimulating. It’s not thing I want to eat, I just do it. I
bodybuild, but I’m not interested just training, it’s a lifestyle. That’s don’t go overboard. If I’m dieting
in competing anymore. Those days enough to keep me motivated. I do for a shoot or appearance, usually I
are long gone. I want to continually what I love, love what I do and func- work in a cheat day to bump up my
refine my training and nutrition for tion best when I feel the best. metabolism and curb cravings.
myself, but also so I can continue to DY: Agreed—you have to love DY: Can you describe a typical
improve my products for the benefit it, and when you do, therein lies day’s diet?
of others. I hope I can keep research- the motivation. Then it’s not “I DT: My diet is a little more struc-
ing and learning so I can share my have to do this” but rather “I tured right now because I have a
expertise with people looking to get to do this!” What’s your diet number of photo shoots and ap-
improve themselves. strategy? pearances, but it doesn’t vary a
DY: Do you have hobbies? DT: I generally eat clean year- whole lot from my typical diet.
DT: If you count reading and round. If I have a photo shoot or TV
researching as hobbies, then that’s appearance, then I do basic food

Dean
Tornabene
DY: What are you favorite supple-
ments?
DT: My supplement regimen is crucial,
and I usually take products that provide
recovery and energy. A lot of the supple-
ments I take are my own products. Some I’ve
formulated specifically for my use and are
not available for sale, and others I’ve been
persuaded by others to release. One product
that I take every day is BodyGlo, which is
my premier superfood with an ORAC value
of almost 8,000 per serving. It’s amazing for
antioxidant protection and recovery, and
it’s my insurance policy in case I don’t eat
enough fruits and vegetables.
For energy and fat burning I just com-
pleted what might be my most effective
fat-burning and energy products to date,
Cocotrim and CST Boost. They’re very so-
phisticated formulations, and everyone I
have let use them begs me for more. Using
them with BodyGlo helps keep me lean and
nutritionally balanced.
Products I take that aren’t mine include
whey concentrates and isolate, beta-alanine,
glutamine, BCAAs, omega-3s and CLA from
fish oil and flaxseed, and ribose.
DY: How do you overcome training
plateaus?
DT: I never do the same workout twice, so
I never have plateaus. I’m a big proponent of
the muscle-confusion principle, and I imple-
ment it by changing up my sets, reps, exer-
cises and sequences whenever I train.
DY: How did you develop that system?
DT: The only way you really can: trial
and error. I also do lots of research and then
Morning Meal
6-8 eggs, one whole, the rest whites
3 pieces turkey bacon
8 ounces steel-cut oatmeal mixed
with flaxseed and CLA Postworkout
Isolate-based protein
Midmorning shake, using some nuts
Protein shake, 40 grams protein tossed in
BodyGlo (my antioxidant superfood)
Some mixed nuts Dinner
Piece of fruit, such as an apple or Fish or steak
banana Vegetables
Salad
Lunch Small carb source, like
Steak or fish potato or rice
Rice
Salad Before bed
Two to three tablespoons
Preworkout hydrolyzed protein
Protein shake with some kind of
carbs, like an apple or carb powder
mixed in

“Bodybuilding is one of the most beneficial, positive and
transformative activities a person can participate in.
It’s not a hobby or pastime but a lifestyle. The changes
you can make will benefit your appearance and overall
health, and its principles and lessons can be applied to
life, work and relationships with incredible results.”
apply what I have learned to see DY: Do you use supersets, scheme of 12, 10, 8, 6 while increas-
what works for me. You find out forced reps and so on? ing the weight; three sets of flat
through listening to your body what DT: I use forced reps, giant sets, bench flyes, with descending rep
works and what doesn’t. supersets, partial reps. I use it all to scheme of 10, 8, 6 while increas-
DY: What about mental prepa- change it up and keep it new and ing the weight; three sets of 15 on
ration? Do you practice any fresh. What is consistent is that I standing cable flyes, increasing the
principles like that? train heavy and hard. Most of my weight—even though the reps stay
DT: I always look at something workouts are a hybrid of body- the same.
from the end, not at the end. I’m building and powerlifting, with Back: Two sets of standing pull-
not a goal setter per se but instead an emphasis on heavy compound downs for 15 reps. Incline dumbbell
always perceive things as already movements. rows performed with both arms at
completed. The mental imagery DY: How do you organize your same time for four sets of 10, 10, 8,
works like a script, and once you training week? 8 reps, increasing the weight; three
write it, it takes you there. You still DT: I train six days a week—old sets of wide-grip pullups for 12 reps.
have to do the work, but by locking school. Monday, legs, including Reverse-grip pulldowns, two sets of
the result in your mind, you can calves; Tuesday, chest, biceps; 12 reps.
work back from there to achieve it. Wednesday, calves, cardio; Thurs- Shoulders: Seated dumbbell lat-
I employ that technique in all fac- day, back, triceps, abs; Friday, erals, three sets of 12, 10, 8 reps; two
ets of my life, whether developing calves, lower back, cardio; Saturday, sets of rear-delt bent-over raises,
my products or improving the way I shoulders, traps, abs. 15, 12 reps; Smith-machine close-
want to look. I find it a much more If I’m preparing for a photo shoot, grip upright rows, two sets of 12,
positive and fruitful approach than I do cardio four to five times a 10 reps; two sets of seated machine
dwelling on what-ifs or entertaining week—after weight training. shoulder presses 10, 8 reps; four sets
negative possibilities, because then DY: What kind of sets-and- of 12 reps on shrugs, increasing the
they become reality. reps patterns do you use? weight on every set.
DY: Any philosophies about DT: They always vary. I use low Biceps: Three sets of standing
life you’d like to share? reps, high reps and everything in curls, cambered bar, for 10, 8, 8;
DT: Love what you do, and do between. I usually perform eight to seated machine preacher curls, two
what you love. Maximize and then 10 sets per bodypart, and the ma- sets of 12, 10 reps; two sets of ma-
capitalize on your skills, and then jority of the time I do six to 10 reps, chine hammer curls for 10, 8; two
pay it forward. That is a successful depending on the muscle group. sets of concentration curls for 10, 8
life, especially if you can help other DY: Go into more detail on reps.
people along the way. It’s easy to your cardio work. Triceps: Three sets of standing
say but hard to do. You have to look DT: Before a photo shoot or ap- rope pressdowns for 15, 10, 8 reps;
at life like every moment is an op- pearance I do cardio five times a three sets of lying triceps exten-
portunity. week—and always after my weight sions, or skull crushers, for 10, 8, 8
DY: I like that. And your train- workout. If I don’t have photo reps; reverse-grip one-arm behind-
ing strategy? shoots or other commitments, I do the-head dumbbell extensions, two
DT: Simple. Go hard or go home. cardio only twice a week. I normally sets for 10, 8 reps; one set of dips to
DY: Okay, you’re plugging do 45 minutes to an hour and al- failure.
along with your day-to-day ways mix it up. I use pretty much Forearms: Reverse curls with a
training and eating and then everything in the gym, including the cambered bar, two sets of 12 reps;
“the itch” sets in. You pick a con- treadmill, upper-body bike and el- grip/flexor machine, two sets to
test or a photo date, the com- liptical. Sometimes I jump from ma- failure. Barbell wrist curls, two sets
petitive drive takes over, and chine to machine doing 20-20-20 on of 20 to 25 reps.
the next thing you know you’re three separate pieces of equipment, Quads: I squat only twice a
in full-bore, sweat-dripping, or 30-30 on just two, or I spend an month; when I do, I perform eight
adrenaline-inspired contest- hour on one piece of equipment. It sets and no other exercises. Two
training mode. Describe how just depends on how I feel that day. warmup sets, two sets of 10, two sets
that transition takes place. DY: Can you describe a typical of 8, and end with two sets of 15.
DT: It’s a pretty easy transition week’s worth of your training, Hamstrings: Three sets of lying
for me to get in top shape. The only bodypart by bodypart? leg curls, 12, 10, 8 reps; two sets of
real changes I have to make are DT: There’s no typical week, as seated leg curls to failure.
slight diet and cardio modifications. my workouts always change, but I Calves: Three sets of seated
I clean up my eating and do more do follow a few key rules. I always raises for 8 to 12 reps with varied
cardio. That’s pretty much it. warm up before working out with weight; three sets of standing raises
DY: How many weeks out do one to two light sets on the first for 10 to 15 reps with varied weight;
you start your preparation? exercise. I also use strict form—slow, three sets of donkey raises to failure
DT: I stay relatively lean and in deliberate movements with a hold with varied weight.
good shape year-round, so it doesn’t on the contraction. Abs: Ab crunch machine, three
take much. Usually six to eight Chest: Four sets of incline bar- sets for 15 to 20 reps with increasing
weeks is more than enough time. bell presses, with a descending rep weight; Roman chair, three sets for

Dean
Tornabene
“I use
forced reps,
giant sets,
supersets,
partial reps.
I use it all
to change it
up and keep
it new and
fresh. What
is consistent
is that I train
heavy and
hard.”
15 to 20 reps; side crunches on Swiss trition, supplementation and wanting people to look at or ad-
ball, three sets for 15 to 20 reps per cardio that lead to building a mire your physique, but rather in
side. great body? a personal way in redirecting the
DY: How is your rep cadence? DT: Variable training to keep principals and traits that have been
I’ve noticed that a lot of pros the body guessing and improving. learned and applying them to life.
surprisingly use a fairly fast rep Staying consistent and current with Bodybuilding can be used in all
speed as opposed to Mentzer’s nutrition and supplements, and avenues of life to improve one’s own
or Arthur Jones’ recommenda- incorporating cardio on a perma- life or motivate and help others. It is
tions for slower movements. nent basis. very powerful.
DT: I go three seconds down, DY: Do you have any role DY: Tell me your proudest
three seconds up with a one-to-two- models? achievement.
second pause at peak contraction. DT: Reg Park and Muhammad Ali. DT: My proudest achievement
DY: What about rest periods? Both are exemplary athletes, cham- is that I’ve been able to parlay my
DT: I move as quickly as possible, pions, humanitarians and goodwill passion for bodybuilding into a suc-
keeping rest periods as brief as pos- ambassadors. To me, it’s not just cessful business and, more impor-
sible, generally 30 to 60 seconds. about a person’s physique or abili- tant, a way to help and transform
DY: What is your overall phi- ties but the whole person and how the lives of others. I can’t count the
losophy about bodybuilding? someone has used his or her gifts to thousands, maybe even millions, of
DT: Bodybuilding is one of the enrich the lives of others. people I’ve helped lose weight and
most beneficial, positive and trans- DY: Great thoughts, Dean. In change their lives over my 25 years
formative activities a person can your opinion, what is the tough- as a trainer, inventor and supple-
participate in. It’s not a hobby or est thing about bodybuilding? ment formulator. I’ll continue to do
pastime but a lifestyle. The changes DT: Bodybuilding is very physi- so as long as I am able, which with
you can make will benefit your ap- cally taxing, but I believe the tough- the help of bodybuilding, will be a
pearance and overall health, and its est thing about it is the mental long time to come.
principles and lessons can be ap- strain, especially when dieting.
plied to life, work and relationships DY: What is the best thing Editor’s note: To learn more
with incredible results. about being a bodybuilder? about Dean Tornabene’s products,
DY: What do you think are the DT: Empowerment and respect. visit www.LookCut.com. IM
key elements of training, nu- Not in an egocentric way, such as

Presents Creatine
for Boomer
Bodybuilders
Is It Safe and Effective
for Over-40 Trainees?
by Richard Baldwin, Ph.D. Photography by Michael Neveux
B
ecause of my 40-year has approximately
history in weight 100 grams of it, with
training, including 95 percent stored in
competition body- the skeletal muscles
building, training and the rest in the
other bodybuilding champions, brain, heart and tes-
writing for Web sites and magazines tes. When taken orally,
and more than a decade of own- creatine combines
ing my own health club, I’ve seen a with phosphate to
plethora of supplements come and create phosphocre-
go. As I demand scientific evidence atine, which is stored
that a new supplement gets results in muscle cells.
before I’ll accept nutritional claims, Phosphocreatine is
I’m always slow to incorporate new involved in the ATP-
products into my program. PC system, in which
Long ago I found enough evi- the body uses adenos-
dence of the safety and effective- ine triphosphate for
ness of vitamins, minerals and energy. When it runs
protein supplements to use them out of ATP, it uses
religiously. Gradually, I’ve begun to phosphocreatine to
acknowledge the benefits of some convert adenosine
other supplements. For example, diphosphate— ADP—
recently I became convinced that back into ATP. In other
glutamine is an important supple- words, having extra
ment for athletes. creatine gives you
One product that gets a lot of more ATP for en-
attention is creatine. With sales ergy for short, intense
estimated at $100 to $200 million, it activities, like weight
obviously has a lot of believers, but training.
is it something we boomer body- In addition, cre-
builders should be taking? atine appears to buf-
fer lactic acid It turns out that creatine does attract
What Is Creatine? by increasing
the pH in cells water, so muscle tissue does enlarge
Creatine is produced naturally in during the con- from being saturated. Even so, studies in
the human kidney, liver and pan- version process,
creas from the amino acids arginine, thus reducing the United States and Europe also have
glycine and methionine, and you the burning demonstrated increases in lean body mass
can also get small amounts from sensation from
eating meat and salmon. The body lactic acid as
with creatine supplementation.
Presents
well as increasing work capacity by shake sit very long
delaying the point of muscle failure. before you drink it.
[Editor’s note: That’s the premier
effect of beta-alanine, which stud- Can Everyone
ies show is a synergist to use with
Take
creatine.]
Creatine?
Creatine’s Role in It appears so.
I’ve seen no major
Bodybuilding and
problems reported
Exercise in the literature,
In addition to providing energy even in long-term
and buffering lactic acid, the an- studies. Yet, just
ecdotal evidence that creatine is to be safe, anyone
effective for accelerating size and who has diabetes
strength gains seems to be support- or kidney
ed by the scientific literature. One dysfunction
complaint is that even though cre- should prob-
atine helps produce a great pump ably avoid
that may last for days after train- creatine until
ing, any gains made are just water. further long-
In fact, when I first experimented term studies
with using creatine, I seemed to are done.
Neveux \ Model: Amy Lynn

experience some water retention Some people
and stopped taking it. I wanted lean do experience
muscle, not water-bloated muscle. bad breath,
(I don’t need to be reminded that flatulence,
muscle is 70 percent water, but if I cramping
want to retain water, I’ll eat more or an upset
salt!) stomach with
It turns out that creatine does high doses. If cramping occurs,
attract water, so muscle tissue does drink more water; for an upset
enlarge from being saturated. Even stomach reduce your creatine
so, studies in the United States and dose. Bad breath and flatulence
Europe also have demonstrated are the baby boomers’ compan-
increases in lean body mass with ions anyway, so big deal. Take
creatine supplementation, so the some mints and stay out of crowd-
anecdotal evidence was correct ed rooms.
about that.
Additional Benefits of
How Much Creatine Do Taking Creatine
You Need?
Creatine has been shown to
The common method of supple- have a number of other benefits
menting creatine is to take 20 grams beyond the ergogenic ones ath- Creatine appears to be
a day in separate five-gram servings letes are particularly interested in. brain food. Yes, indeed, it
for up to a week, followed by five to For one thing, it appears to be brain
10 grams per day for another four food. Yes, indeed, it seems to in-
seems to increase memory
to six weeks—as long as you keep crease memory and analytical skills. and analytical skills.
growing or get stronger. After that, Creatine may even lower the
you take at least four to six weeks risk of heart disease, Lou Gehrig’s herpes simplex 1 and 2 viruses!
off before repeating the cycle so that disease and Alzheimer’s disease. In The bottom line is that I feel
the creatine receptors remain effec- addition, it’s been shown to reduce confident endorsing creatine for
tive. brain damage from concussions— boomer bodybuilders looking to
It also appears that mixing cre- known as traumatic brain injury, or enhance gains in size, strength and
atine powder into a protein drink TBI—by 50 percent by maintaining energy. Indeed, creatine seems to be
and taking in some carbohydrates proper ATP levels in brain tissues. a supplement we’ve been searching
20 to 30 minutes later maximizes Incredibly, creatine also may be for. So have you had your creatine
the uptake into the muscles. Since good news for the 8 million Ameri- today?
creatine breaks down in liquids, you cans—one out of six adults—who Editor’s note: Richard Baldwin,
should only buy the powdered form. have contracted herpes: It appar- Ph.D., 58, is a former Mr. USA and
Another tip: Don’t let your creatine ently helps inhibit the replication of Mr. America class winner. IM

Total
Training
Build an Awesome Physique
With Advanced Full-Body
Workouts
Reg Park.
by C.S. Sloan
M
any bodybuilders built bodybuilder
believe that full- of all time—never
body workouts are performed anything
only for beginners. other than full-body
In fact, they’re so workouts, three days a Steve Reeves.
out of fashion nowadays that it’s not week. Reg Park—who
uncommon for rank beginners to go had a physique similar to Reeves’ using
right to split workouts without ever but carried more muscle mass—pri- split
attempting a full-body program. marily performed the 5x5 routine routines
What a travesty! The old-time body- three days per week. Marvin Eder, often has the opposite effect. Body-
building gods must be hanging their who was pound for pound the great- builders have a tendency to skip
heads in bewilderment and shame. est bodybuilder/strength athlete the days involving heavy leg and
It’s time to correct that gross to ever walk the planet (he could back training and show up more
misconception. I’m here to tell you bench-press 510 pounds and squat frequently for the days involving
once and for all that full-body ses- 550 for 10 reps at a bodyweight of chest, shoulders and arm training.
sions are some of the best workouts 198), always performed full-body If you resign yourself to training
you’ll ever perform. No matter workouts. And let’s not forget Casey your legs and lower back first in a
how advanced you are or how long Viator. Training under the tute- full-body workout—before training
you’ve been working out, full-body lage of Arthur Jones, he gained 60 your upper body and arms—you’ll
training can completely transform pounds of muscle in only 28 days become a more balanced and sym-
your physique. using a three-days-a-week full-body metrical, not to mention stronger,
In case you’re having a hard program. bodybuilder.
time digesting that because it goes Second, full-body workouts en- Third, full-body workouts enable
against what you’ve been told or able you to give equal attention to you to train your muscle groups
you’ve read in other muscle maga- all of the muscles of your physique. more frequently. Yep, you read that
zines, let’s get some of the facts Of course, proponents of split correctly. Frequent is good. It has
straight. routines would object to that state- become almost a fad to train infre-
Neveux Brian Yerskey
First, some of the best physiques ment, claiming that split workouts quently and irregularly, the rationale
in the history of bodybuilding have enable you to give each bodypart being that increased rest between
been built with full-body workouts. more attention by training them on workouts will aid recovery and,
Steve Reeves—arguably the best- separate days. I find, however, that therefore, growth and strength. It

Total
Training should be all out.
Full-Body
sounds simple; it sounds as if it will Mass Builder 1: Incline-bench presses 4 x 10
work. Unfortunately for many who
have tried it, it just doesn’t.
The Hypertrophy Perform four progressively heavi-
Also, if you look at all of the good Program er sets of 10 reps. The last set
should be as tough as possible.
systems of training over the past 20 This routine is geared strictly
years—from Bill Starr’s full-body 5x5 toward packing on as much muscle Sumo deadlifts 4x8
workouts to Louie Simmons’ West- as possible. If you haven’t been per- Perform four progressively heavi-
side Barbell system to the full-body forming full-body workouts, then er sets of eight reps
powerlifting methods of Russian ease into it for the first week. After
Standing overhead
coach extraordinaire Boris Sheiko— that you should be pushing yourself
dumbbell presses 5 x 10
the one thing they all have in com- hard.
Perform five progressively heavier
mon is that they train the major lifts It’s a three-days-per-week pro-
sets of 10 reps.
frequently. gram. For many lifters that means
Consider this oft-quoted princi- Monday, Wednesday and Friday, but Superset
ple from the great Russian strength any three nonconsecutive days will Barbell curls 5 x10
coach and current director of the do. Lying barbell
biomechanics laboratory at Penn- extensions 5 x10
sylvania State University, Vladimir DAY 1 Perform five progressively heavier
Zatsiorsky: The idea is to train as sets of 10 reps of each, alternat-
often as possible while being as Squats 5x8 ing the two exercises and taking
fresh as possible. Perform five progressively heavier minimal rest between sets.
sets of eight reps. The last set Steep-incline situps 5 x 20
Using your bodyweight only, per-
form five sets of 20 reps, taking
as little rest as possible between
Neveux sets.
DAY 2
Front squats 5x8
Perform five progressively heavier
sets of eight reps.
Dumbbell bench
Neveux \ Model: Jalai Rehan
Neveux \ Model: Skip La Cour
“The idea is to train as

often as possible while
being as fresh as possible.”

Neveux \ Model: Idrise Ward-El
Perform five progressively

heavier sets of 10 reps of
each exercise, alternating
the two exercises and
taking minimal rest
between sets.

Total
Training
presses 4 x 10 Steep-incline situps 5 x 20 er sets of 10 reps. The last set
Perform four progressively heavi- Using your bodyweight only, per- should be as tough as possible.
er sets of 10 reps, working up to form five sets of 20 reps, taking
Deadlifts 4x8
one all-out set. as little rest as possible between
Since you used a sumo stance for
sets.
Wide-grip chins 4 x max the deadlifts on day 1, you use a
Using only your bodyweight, conventional stance here. Per-
perform four all-out sets. DAY 3 form four progressively heavier
sets of eight reps, working up to
Superset Walking lunges 4 x 10 one all-out set.
Dumbbell curls 4 x 10 Use the same weight on all sets.
Lying dumbbell Be sure to perform one or two Seated military
extensions 4 x 10 bodyweight-only warmups first. presses 5 x 10
Perform four progressively heavi- Perform five progressively heavier
er sets of 10 reps of each exercise, Incline dumbbell sets of 10 reps, working up to one
alternating the two exercises. presses 4 x 10 all-out set.
Perform four progressively heavi-
Superset
Incline curls 5 x 12
Pushdowns 5 x 12
Follow the program for four weeks. After that Perform five progressively heavier
you’ll need a down week (same reps, 50 percent of sets of 12 reps of each exercise,
alternating the two exercises.
the weight) to allow your body to recuperate and
Steep-incline situps 5 x 20
to rejuvenate your mind. Using your bodyweight only, per-
form five sets of 20 reps, taking
sets.
Full-Body Mass Builder 2:

The Strength, Power and
Mass Program
This routine is for those of you
who want it all: not just muscle
but the strength and power to go
along with it. To do that, you use
a heavy/light/medium system of
training. Because you’ll be using
heavy training loads coupled with
a greater number of sets, you’ll
need the variation.
DAY 1: HEAVY
Squats 7 x 5, 1 x 10
Flat-bench
presses 7 x 5, 1 x10
For both exercises perform three
progressively heavier warmup
sets, followed by four work sets
with the same weight. You should
struggle to get five reps on all of
your sets, the last set being damn
near impossible to perform. After
your final set of five, drop down
in weight for one all-out set of 10
Neveux \ Model: David Yeung
reps.
Sumo deadlifts 8x3
Perform three progressively
heavier warmup sets of three reps,
followed by five work sets of three
reps.
Incline-bench presses 5x5

Standing deadlifts.
presses 5x5
Behind-the-neck
Barbell curls 5 x 5 presses 5x5
For these three ex- Perform two warmup
ercises perform two sets, followed by three
warmup sets, fol- work sets.
lowed by three work
Barbell curls 5 x 5
sets.
Perform two warmup
Steep-incline sets, followed by three
situps 5 x 20 work sets of five. Work
Using your body- this exercise as hard as
weight only, perform you did on your heavy
five sets of 20 reps, day.
taking as little rest
Steep-incline
as possible between
situps 5 x 20
sets.
Using your bodyweight
only, perform five sets of
DAY 2: LIGHT 20 reps, taking as little
rest as possible between
Squats 7x5 sets.
Perform three pro-
gressively heavier Keys to Success
warmup sets, Steep incline
followed by four work Here are a few tips that
Neveux \ Model: Joey Gloor

sets. For your work situps, 20-rep will help you get the most
sets use a weight sets. out of these programs.
that’s 65 to 70 percent
of the weight that you • Whichever of the pro-
used on your heavy grams you’re on, stick
day. If you squatted with it for four weeks.
400 pounds for four heavier warmup sets, followed by After that you’ll need a
work sets on heavy day, you’d use four work sets. For your work sets down week to allow your body
approximately 260 to 280 pounds use a weight that’s 85 to 90 per- to recuperate and your mind
on these. cent of the weight that you used to rejuvenate. During the down
on your heavy day. If you squat- week perform the same workouts
Flat-bench presses 7x5
ted 400 pounds for four work sets for the same number of sets and
on heavy day, you’d want to use reps, but cut your poundages in
heavier warmup sets, followed by
approximately 340 to 360 pounds half.
four work sets. For your work sets
use a weight that’s 65 to 70 per- on all four work sets. After your
final set of five, drop down in • Make sure that you get plenty
cent of the weight that you used
weight and perform one set of of protein. These programs are
on your heavy day.
10 reps. Unlike what you did on physically demanding. If you’re
Good mornings 6x5 heavy day, the down set should trying to gain weight, you need
Perform three progressively not be all out. to take in somewhere between 15
heavier warmup sets followed and 20 times your bodyweight in
by three heavy sets of five reps. Flat-bench calories each day.
Heavy is relative on this exercise, presses 7 x 5, 1 x 10
of course, since you won’t be able Perform three progressively • Every few months you might
to handle weights anywhere close heavier warmup sets, followed by want to switch back to a more
to what you did on the sumo four work sets. For your work sets conventional split program, espe-
deadlifts in the heavy workout. use a weight that’s 85 to 90 per- cially if you enjoy such workouts.
cent of the weight that you used That will keep your mind fresh
Steep-incline situps 5 x 20 on your heavy day. and your workouts interesting.
Using your bodyweight only, per-
form five sets of 20 reps, taking Snatch-grip deadlifts 8x3
Perform three progressively Give these workouts an honest
heavier warmup sets of three try, and I can guarantee that you’ll
sets.
reps, followed by five work sets of be more than just pleasantly
three reps. Take a conventional surprised with the results full-body
DAY 3: MEDIUM stance, but use a wide grip, as if workouts can bring. You’ll be elated.
you were performing a snatch. And you’ll know—once and for
Squats 7 x 5, 1 x 10
The weight should be less than all—that full-body training isn’t just
what you used on the sumo for beginners. IM

Heavy
eavy
Duty
uty
The Wisdom of Mike Mentzer
by John Little
Muscle
cent protein. It’s been a long-stand- an above-average-size musculature
Turning to Fat ing falsehood that muscle turns to and then stop training, your mus-
Q: I like the idea fat later in life, most likely arising cles will over time atrophy, or shrink
of growing bigger because uneducated or just uncar- back to a more normal size. If, how-
and stronger mus- ing athletes often continued eating ever, you eat more calories as your
cles with Heavy Duty the same quantity of food after they muscles are becoming smaller, then
training, but I’ve been stopped competing as when they you’ll gain fat. Even so, muscle tis-
told that should I ever were competing. sue cannot transform itself instantly
stop training, all my muscles Many hockey players in Canada into fat tissue. As long as you match
will turn to fat. What do you say were very lean when they were your calorie intake to your energy
to that? practicing several times a week and expenditure, you needn’t worry
playing high-level hockey twice a about your muscles ‘turning to fat.’”
A: I’d say that it’s contrary to fact. week on top of that. Such a regimen
Muscle and fat are two totally dif- required them to take in thousands The Myth of Spot
ferent types of tissue, and one won’t of calories each day simply to main-
Reduction
magically transform into the other tain their bodyweight and fuel their
any more than an apple will trans- training and game sessions. After Q: I’d like to lose fat from the
form into an orange. their competitive careers ended, area around my chest and waist
Viewed under a microscope, however, they weren’t nearly as ac- without losing size anywhere
muscle is seen as long, fibrous tive and thus didn’t burn as many else. Can I spot-reduce those
strands, known as myofibrils, calories as when they were train- areas with Heavy Duty training?
while fat is made up of little ing and competing, with the result
globules. Chemical analysis that a good many of them are now A: Sorry to disillusion you, but
of muscle and fat reveals very fat. That doesn’t mean playing spot reduction isn’t physiologically
the former to be made up of hockey makes you fat; neither does possible; it’s a bogus concept per-
more than 70 percent water, bodybuilding. As Mike once pointed petrated by businesses interested in
6 percent lipids and about out: selling spot-reduction devices and
22 percent protein. Fat, on “It’s the consumption of calories supplements. As Mike pointed out
the other hand, is only 15 to beyond what you require to main- years ago:
20 percent water, 70 percent tain your bodyweight that will result “When you go on a diet, fat will
lipids and approximately 15 per- in your gaining fat. If you build up be mobilized from all of your body’s

Heavy
eavy
Duty
uty
fat cells, not from isolated
areas you might be exercis-
ing. Once fat has been bro-
ken down and mobilized,
it’s transported in the blood
to the individual active cells
in the body and burned for
energy.”
You’d be better advised
to go on a general reducing
diet in conjunction with
your Heavy Duty training
program, working all of
your major muscle groups
with Mike’s Ideal Routine,
if you’re a beginner, or his
Consolidated Routine, if
you’re a hardgainer or an
advanced trainee. That will
lower your overall percent-
age of bodyfat and build
muscle at the same time,
thereby causing a reduction
in the areas you desire while
maintaining muscle size in
all bodyparts.
Don’t Train
Explosively
Q: One of the strength
coaches at my university Chemical analysis of muscle and fat reveals the former
has the football players
training with plyomet-
to be made up of more than 70 percent water, 6 percent
rics, where they jump lipids and about 22 percent protein. Fat, on the other
with weights and per-
form their repetitions hand, is only 15 to 20 percent water, 70 percent lipids
as quickly as possible to and approximately 15 percent protein. It’s been a long-
become explosive. What
are your thoughts on standing falsehood that muscle turns to fat later in life.
that method of training
for bodybuild-
ers? Will it make
my fast-twitch fi-
bers grow faster?
A: The facts
regarding impact
forces and the
nature of muscle
fiber recruitment
obviously fly in the
face of what some
bodybuilding and
strength coaches
have been preach-
ing regarding plyo-
metrics and other
such “explosive”
movements. Their
theory, that the
(continued on page 234)

Heavy
Duty
Their theory, that the fast-twitch muscle fibers can be activated only by
performing exercises as fast as you possibly can, has been debunked by research
into the principles of motor control and muscle fiber recruitment.
(continued from page 230) fast-twitch lating only half the fibers you could erwise amplify force into a muscle,
muscle fibers can be activated be, your training system is only half as doing so can prove dangerous to
only by performing exercises as as efficient as it could be, and cer- the joints and connective tissues.
fast as you possibly can, has been tainly only half as efficient as Heavy Not only that, but it’s unnecessary,
debunked by research into the prin- Duty training, which engages all of as size and strength can be built
ciples of motor control and muscle the muscle fibers. Any training sys- without placing your joints at risk.”
fiber recruitment. tem that is based on heaving weights Again, high-speed training is dan-
First off, if you train using a very up and down ballistically won’t come gerous and far less productive than
high rate of speed and ballistic close to bringing the target muscle Heavy Duty training, in which the
movements, you’ll be forced to use group into a position of full muscular forces are kept well under control
light weights; the heavier the re- contraction for a meaningful length to a point of momentary muscular
sistance, the more slowly you can of time and certainly won’t engage failure.
move it. If you use a light weight, anywhere near the full complement Editor’s note: For a complete
the brain immediately picks up of available muscle fibers. presentation of Mike Mentzer’s
on the force required to move that As if that weren’t enough, such Heavy Duty training system,
weight and, obviously, with a light training is highly traumatic to your consult his books Heavy Duty II,
weight, the force required to move joints and connective tissue. A High Intensity Training the Mike
the resistance at a high speed would barbell weighing 100 pounds, for Mentzer Way and the newest book,
prove sufficient to engage the slow- example, if curled slowly in the con- The Wisdom of Mike Mentzer, all of
twitch and maybe the fast oxidative ventional fashion, will provide 100 which are available from Mentzer’s
or intermediate-twitch fibers. The pounds of resistance both up and official Web site, www.MikeMentzer
fast-twitch glycolytic fibers—the down. So will holding 100 pounds in .com.
ones most important to high-speed a position of full-muscular contrac- John Little is available for phone
movement and the ones contribut- tion. Jerking and heaving that same consultation on Mike Mentzer’s
ing the most to increases in size 100-pound barbell up and down, Heavy Duty training system. For
and strength—are never activated though, will magnify the trauma rates and information, contact
in such a system because the resis- force on the joints to well over 1,000 Joanne Sharkey at (310) 316-4519 or
tance won’t be sufficient to signal pounds—and the impact to the at www.MikeMentzer.com, or see
the brain to recruit them. joints that must suddenly stretch the ad on the opposite page.
Not only does ballistic training and then ballistically extend mus- Article copyright © 2009, John
not stimulate the muscle fibers, but cles, tendons, ligaments and muscle Little. All rights reserved. Mike
it involves only half of the muscle fi- fascia can quickly add up to injury. Mentzer quotations are provided
bers available to be stimulated in any As Mike explained: courtesy of Joanne Sharkey and are
given set. Obviously, if you’re stimu- “Never heave, thrust, yank or oth- used with permission. IM

IRON MAN Hardbody
Prime-Time
Body
At 43 Crystal West Trains Harder and Looks
Better Than Most 20-Year-Olds—Plus, She’s
Gunning to Break the Men’s World Pullup Record
Compiled by Steve Holman
Height: 5’3”
Weight: 103
Age: 43
Hometown: Winlock, Washington
Current residence: Palm Desert, California
Occupation: Commercial model, fitness model, certified personal
trainer and aspiring movie action hero in the mold of Matt Damon
and Jason Statham. I personally think the world is ready and waiting
for a buff 43-year-old female action star who doesn’t have twigs for
arms. Here I am.
How long have you been training? I’ve been training for 25 years,
some years with less intensity, some years with more. I am currently
in a more phase.
What got you into working out? In high school I was voted
most athletic by my class, but it was the early ’80s and most
women weren’t lifting weights back then. I played volleyball,
basketball and ran track. When I attended the University of
Washington for my undergraduate studies, I started looking
for a new athletic challenge. A friend who was a bodybuilder
introduced me to weight training, first machines and then free
weights. I was hooked immediately and haven’t stopped train-
ing since. Back then I was known as Crystal “the Body” West,
and I actually did compete in a bodybuilding contest in 1986.
Workout schedule: I currently train six or
seven days a week. My body seems to thrive
on high-intensity workloads, although I
don’t recommend my schedule for most
people. I’m always changing things up,
and I definitely follow an instinctive
training method. On Monday I work
legs and calves, Tuesday is chest,
Wednesday is shoulders, Thursday
is back, and Friday is arm day—

Hair and makeup Yvonne Ouellette

bi’s and tri’s. At the end of the cycle I will take a
day off, but I still do light cardio on that day.
Monday is legs. I do squats, Romanian dead-
lifts, one-leg split squats, lunges, kickbacks,
lying leg curls and leg presses. I do each exer-
cise for three to four sets and stay in the eight-
to-10-rep range. I have also added plyometric
work, which seems to have tightened my quads
and glutes—always a good thing, right? For
calves I do seated and standing calf raises for 20
reps, two to three sets of each.
Tuesday is chest. I usually start with incline
dumbbell presses, four sets of eight to 10 reps.

I have also added
plyometric work, which
seems to have tightened
my quads and glutes—
always a good thing,
right?
I actually just got a personal

best of five reps with 50-pound
dumbbells. After that I do
incline flyes for four sets and
then four to five sets of cable
crossovers, setting them high,
midlevel and low to work my
pecs thoroughly from multiple
angles. For my last chest ex-
ercise I like to do pullovers as
heavy as I can and very slow,
contracting and squeezing at
the top.
Wednesday is shoulders. I
start with standing or seated
dumbbell presses for four sets,
eight to 10 reps. Next, I do a tri-
set of lateral raises, front raises
with a plate and pullups with a
mixed grip. I do four rounds of
that. Then comes my quad set,
which consists of front raises
with a 40-pound bar, arms stiff;

I also do a pullup with legs
vertical (toes to the ceiling)
that hits the rhomboids hard.
close-grip upright rows; behind- rently doing bi’s and tri’s
the-neck presses and military together. My arms are prob-
presses with no rest. It’s a killer ably my strongest bodypart,
combination but very effective. I and I love to work them. I
do three or four rounds. For my start with dumbbell curls,
last shoulder exercise I do four four sets compounded with
sets of bent-over lateral raises. chins and semisupinated-
grip pullups. I’m a huge
Thursday is back day. My favor- advocate of compound and
ite back workout is either pullups tri-sets to completely fatigue
(various grips) for 60 to 80 min- the muscles. I then move to
utes or compound sets of pullups triple-drop sets of dumbbell
with traditional back exercises. curls with 25 pounds for six
Let’s say I start with a set of 10 reps, 15 pounds for eight
wide-grip pullups; then I might reps, and then 10 pounds on
do a compound set with pull- one leg, alternating arms, for
downs for 10 reps, etc. I like to do seven reps per arm. Then I
wide-grip pullups with a narrow usually finish with rope curls.
grip, both pronated and supi- I normally start supersetting
nated, as well as mixed-grip and with dips at this point be-
traveling pullups. I also do a pull- cause I’m transitioning into
up with legs vertical (toes to the my triceps workout. For tri’s
ceiling) that hits the rhomboids I do dips (sometimes with
hard. This year I’m attempting to added weight), skull crush-
perfect my one-arm pullups as ers and bench dips. Then
well. I can currently do sets of one I add weight—a 45-pound
arms, eight reps each side, but plate and a 35-pound plate
with my nonworking hand grip- on my lap—and do a triple-
ping my forearm, so they aren’t drop set, having my partner
true one arms—yet. remove a plate after each
Friday is arm day, and I’m cur- set and, finally, repping out

I do cardio six days
a week, 45 minutes
to an hour a day.
until failure. I like to finish off my

triceps with kickbacks and really
squeeze the muscle at the end of
the movement
I tend to do abdominal work
every day, but I do take a day off
here and there if I feel drained
or just don’t feel like working
them. My abdominal routine
is a bit Cirque du Soleil, as I
do lots of hanging exercises,
including tick tocks, also
known as windshield wip-
ers, for reps of 10, as well as
around the worlds, 180 de-
gree leg sweeps, for 10 reps.
I always do compound sets
for abs and also tri-sets, as I
think it takes a lot to really
fatigue the entire rectus
abdominis area.

I can currently
complete 50 in
a minute and
1,123 mixed-
grip pullups in
80 minutes
What type of cardio work do

you do and how often? I try to
mix it up. I do the elliptical, the
stair climber and walk outside as
well. I do cardio six days a week,
45 minutes to an hour a day. Ad-
ditionally, I do a little bit more if I
am preparing for a photo shoot.
What motivates you to keep
training? I have three sources of
motivation. The first is my desire
to inspire and motivate others
with my training and healthy life-
style. I get approached fairly often
with comments from people
about how they find me inspira-
tional. I absolutely love that, and
I feel fortunate that I can impact
people in that way. The second is
that I love to feel healthy, strong
and sexy. The truth is that train-
ing actually makes the aging Diet nutrition philosophy: I with your training. For men and
process fun—well, okay, at least think everyone is unique, but I maybe even more for women,
interesting—because although have yet to meet an over-40 ath- proper nutrition is a key compo-
you’re another year older, you lete who can eat a lot of carbs and nent for staying lean.
can still make strength gains and stay lean. I eat lots of protein, lots
look pretty darn good as well. The Goals: Not quite two years ago
of vegetables and healthful carbs,
third source of motivation is my I decided I needed a new chal-
such as oatmeal, brown rice and
training partner. I have a terrific lenge in the gym, so I thought I
sweet potatoes.
one right now (thank you, Carlo), would try to do pullups. When
and it really helps me on the days How do you stay lean? I stay I first tried, I could only do two,
I’m just not feeling it. lean by lifting heavy with maxi- and I was disappointed in myself.
mum intensity, doing cardio So I set a goal to do 10 wide-grip
Favorite foods: Healthful ones every day and, most important, pullups. Well, let’s just say that
are steak, fish and broccoli. Foods eating a healthful, high-protein I surpassed that 10 because my
I eat rarely but love are chips, diet. When you’re over 40, it’s current goal is to beat the 12-hour
nachos and margaritas. I also love even more important to eat clean, men’s world record in wide-grip
chocolate, and I eat it a lot; life is or you’re not going to get the in- pullups. I can currently complete
short, you know. vestment back that you’ve made 50 in a minute and 1,123 mixed-

grip pullups in 80 minutes.
Breaking the world record will
be extremely challenging, but
I think I can do it. I’m going
to attempt it in April or May
of this year. The men’s world
record for 12 hours is 3,116
wide-grip pullups.
Factoid: My background
is unique in that I did go to
law school after college and
obtained my Juris Doctor. I
went on to practice law in
New York City for 10 years
as a criminal defense trial
lawyer and loved it. I have
also been lucky to be able to
travel rather extensively in
China—Beijing, Hong Kong,
Shanghai—as well as Singa-
pore, South Korea, Bali, Rus-
sia, Germany, New Zealand,
northern Europe, France, the
U.K. and the Middle East.
I think traveling is a gift, in
that it opens your eyes to dif-
ferent cultures and different
ways of living. It truly does
expand your horizons.
What advice do you have
for people who start

working out in midlife?
I think the most important
thing to remember is to start
slowly but don’t ever stop.
Life as well as training is a
process, and it should be
enjoyed as such. There is a
man who inspires me every
day, a friend named Moe. At
89 years old he still works as
a personal trainer, working
with people in my gym. If he
can do it, you can do it.
I want to thank IRON MAN
for featuring me. I love this
magazine, and I have to say
Mike Neveux was fantastic
to work with. Thank you so
much, and for all the read-
ers out there, keep training
hard! It’s worth it.
Contact Information:
Send e-mail to cwestfit-
ness@gmail
.com, or visit her Web site,
www
.CrystalWestFitness.com.
IM

MUSCLE “IN” SITES MUSCLE “IN” SITES MUSCLE ‘IN’ SITES MUSCLE “IN” SITES MUSCLE “IN” SITES MUSCLE ‘IN’ SITES MUSCLE “IN” SITES MUSCLE “IN” SITES MUSCLE ‘IN’ SITES MUSCLE “IN” SITES MUSCLE “IN” SITES MUS
Eric Broser’s
Muscle “In” Sites

If you find something on the Web that IM readers should know about, send the URL to Eric at bodyfx2@aol.com.
>www.Home-Gym.com
I just want to make a quick mention of
this site, because if you’re a bodybuilder,
personal trainer, physical therapist, nu-
tritionist or athlete—or are interested in
any facet of the health and fitness field,
you’re bound to find anything and every-
thing you may need at www.Home-Gym.
com. Whether you want the latest pro’s
DVD, the newest fat-burning supple-
ment, the best book on stretching, a back
issue of IRON MAN, a unique piece of ex-
ercise equipment or even grass-fed beef,
you’re only a click away when browsing
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.com has just added hundreds of new
products. Check it out.
>E-book Review: The Ultimate Fat-to-Muscle Workout

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See for yourself. From all indications this program is truly the ultimate
fat-to-muscle workout. Prepare to get big and ripped. It’s available
at www.X-Rep.com—see the X Shop for this and all of Holman and
Lawson’s other best-selling e-books.

>DVD Review: Dexter Jackson’s “The Blade 2K7/2K”
Although Dexter Jackson was officially named the best In my opinion
bodybuilder in the world in Vegas last year, keep in mind the most intrigu-
that this DVD was shot several months before the ’07 Mr. ing part of the
Olympia competition, in which Dexter placed third behind DVD is watching
Victor Martinez and Jay Cutler, who won his second title. Dex, with the
Nevertheless, “The Blade: 2K7/2K” gives you as much help of his beau-
insight as you’ll ever need into exactly what makes our tiful girlfriend,
current Mr. Olympia tick. There’s far less training footage Gale Elie, put
than you might expect, but there’s certainly no shortage together his first
of chances to watch Dexter cook and eat his many daily annual Dexter
meals. Jackson Clas-
In fact, I found the DVD almost comical in that respect. I sic Bodybuilding
mean, do we really need to see him cooking and eating so Competition. We
many times? I got the point pretty early on. I must admit his get to see him
food did look pretty darn good, and it definitely made my handling every aspect of this very different type of contest
stomach growl. Something made me crazy, however, about prep, making it rather clear that he’s willing to put just as
his protein shakes: He never completely finished them. much energy into running a successful show as compet-
There was always some left in the blender, but rather than ing successfully in one. I’m really glad that we get to see
drink it, he just washed it out. What a waste. Every body- the fruits of his labor toward the end of the video, including
builder I know won’t miss a single drop (LOL). And another the competitors, friends and family and the fantastic lineup
thing: Does he own stock in zero-calorie butter spray? The of guest posers in action: Darrem Charles, Marcus Haley,
man uses tons of the stuff. But I digress. Branch Warren, Tanji Johnson and the ’08 Mr. Olympia him-
You might be interested to know that there’s absolutely self, Dexter Jackson. Darrem was particularly entertaining.
nothing special about Dexter’s training. No unique exer- Several scenes make “The Blade: 2K7/2K” worth watch-
cises, no special techniques, no crazy intensity—nothing ing. The first is in Dexter’s barbershop, where the banter
fancy—and his form is not all that great. So if you’re think- is straight out of a movie. Next is the smash talk between
ing you might learn something new by watching the new Marcus Haley and Dex outside the competitors’ hotel—
Mr. O train, well, think again. The man looks so damn good, classic stuff. Finally, there are several pretty funny moments
though, with so much round, hard, full muscle, that you’ll during the filming of the pro seminar, with Dexter leading
find yourself both entertained and inspired by watching him the way.
work out. Dexter carries as much quality muscle per square Good stuff, Dex, but you gotta start finishing those pro-
inch as any bodybuilder in history. tein shakes!
with just those things, or do I need cables and

>Broser’s Net Results Q&A fancy machines to get the most out of your
method?
The Power/Rep Range/Shock innovator answers your
questions on training and nutrition. A: I’m very happy to be asked this question, as I’m
sure many people are wonder-
Q: I’ve been reading IRON ing the same thing. Not everyone
MAN, as well as browsing trains at a commercial gym, and
some of the better mes- some have to get their workout fix
sage boards on the net, and in the garage, basement, attic or
I continually come across anywhere else there’s extra room
articles and testimonials to move some heavy iron. But you
about the effectiveness of know what? That’s really not such
your Power/Rep Range/ a disadvantage.
Shock training; however, First, it will force you to stick
most of the time it seems with basic free-weight movements
to feature a great deal of for the most part, which are truly
equipment that I don’t have the most effective for gaining mass
and working the stabilizer muscles.
Photo courtesy of Powertec-powertecpitness.com
access to. I train at home

and have only an adjustable Also, the most important aspect of
bench, an Olympic bar, tons P/RR/S lies in the principles of the
of free weights, a rack of program rather than in the specific
dumbbells, a pullup bar, dip exercises.
station, weight belt, squat So, with that in mind, let me put
rack and leg extension/leg together a full Power/Rep Range/
curl attachment. Can a P/ Shock basic routine for you using
RR/S program be designed the equipment you have:

Net Results
Power Week Hamstrings
Rep tempo: 3/0/X Leg curls 3 x 7-9
Rest between sets: 3-4 minutes Dumbbell stiff-legged deadlifts 2 x 10-12
Chest Lying one-leg leg curls 2 x 13-15
Bench presses 3 x 4-6
Incline presses 3 x 4-6 Shock Week
Weighted dips 2 x 4-6 Rep tempo: 1/0/1
Back Rest between sets: 1-2 minutes for cardiovascular recovery
Deadlifts 4 x 4-6 Chest
Weighted wide-grip pullups 3 x 4-6 Superset
Undergrip bent-over rows 3 x 4-6 Incline dumbbell flyes 2 x 8-10
One-arm dumbbell rows 3 x 4-6 Barbell incline presses 2 x 8-10
Barbell shrugs 4 x 4-6 Superset
Shoulders Bench presses 2 x 8-10
Seated dumbbell presses 3 x 4-6 Flat-bench dumbbell flyes 2 x 8-10
Wide-grip barbell upright rows 2 x 4-6 Weighted dips (drop) 1 x 8-10(4-6)
Bent-over lateral raises 2 x 4-6 Back
Biceps Superset
Barbell curls 3 x 4-6 Dumbbell pullovers 2 x 8-10
Standing alternate dumbbell curls 3 x 4-6 Undergrip bent-over rows 2 x 8-10
Triceps Superset
Close-grip bench presses 3 x 4-6 Wide-grip pullups 2 x 8-10
Lying barbell extensions 3 x 4-6 Wide-grip bent-over rows 2 x 8-10
Quads One-arm dumbbell rows (drop) 1 x 8-10(4-6)
Squats 3 x 4-6 Superset
Leg extensions 3 x 4-6 Dumbbell shrugs 3 x 8-10
Barbell lunges 3 x 4-6 Deadlifts 3 x 8-10
Hamstrings Shoulders
Leg curls 3 x 4-6 Superset
Stiff-legged deadlifts 2 x 4-6 Lateral raises 2 x 8-10
Lying one-leg leg curls 2 x 4-6 Seated barbell presses 2 x 8-10
Superset
Rep Range Week Wide-grip barbell upright rows 1 x 8-10
Rep tempo: 2/1/2 Alternate dumbbell front raises 1 x 8-10
Rest between sets: 2-3 minutes Seated bent-over lateral raises (drop) 1 x 8-10(4-6)
Chest Biceps
Incline presses 3 x 7-9 Superset
Flat-bench dumbbell presses 3 x 10-12 Seated alternate dumbbell curls 2 x 8-10
Incline dumbbell flyes 2 x 13-15 Standing barbell reverse curls 2 x 8-10
Back Standing concentration curls (drop) 1 x 8-10(4-6)
Wide-grip bent-over rows 3 x 7-9 Triceps
Undergrip pullups 2 x 10-12 Superset
Incline dumbbell rows (palms facing inward) 2 x 13-15 Two-arm kickbacks 2 x 8-10
Dumbbell pullovers 2 x 16-20 Bench dips 2 x 8-10
Close-grip upright rows 1 x 7-9, 1 x 10-12 Seated one-arm overhead extensions (drop) 1 x 8-10(4-6)
Dumbbell shrugs 1 x 10-12, 1 x 13-15 Quads
Bent-leg good mornings 1 x 7-9, 2 x 10-12, 1 x 13-15 Superset
Shoulders Leg extensions 2 x 8-10
Seated Arnold presses 3 x 7-9 Squats 2 x 8-10
Standing lateral raises 2 x 10-12 Superset
Bent-over lateral raises 2 x 13-15 Alternate barbell bench stepups 2 x 8-10
Biceps Leg extensions 2 x 8-10
Incline dumbbell curls 2 x 7-9 Barbell hack squats (drop) 1 x 8-10(4-6)
Standing alternate hammer curls 2 x 10-12 Hamstrings
Seated concentration curls 2 x 13-15 Superset
Triceps Leg curls 2 x 8-10
Incline overhead one-dumbbell extensions 2 x 7-9 Straight-leg good mornings 2 x 8-10
Lying two-dumbbell extensions 2 x 10-12 Lying one-leg leg curls (drop) 2 x 8-10(4-6)
Dumbbell kickbacks 2 x 13-15
Quads You can use this exact routine with the equipment
Front squats 3 x 7-9 you now have. Hard and consistent work will reap re-
Sissy squats 2 x 10-12 wards in the form of new pounds of pure muscle. IM
Walking dumbbell lunges (per leg) 2 x 13-15
Leg extensions 2 x 16-20

Presents
Power
Surge
Raw-Strength
Lessons From
Doug Hepburn
Part 2
by Sean Katterle

Chip “Big Hoot” Edalgo sumo
deadlifting at MHP’s Clash of
the Titans. Photo courtesy of
L
JoshWinsor.GooglePages.com ast fall I was seriously happen in and out of the gym, and
injured and had to take most people simply don’t have the
nine months off from discipline to stick with a strict diet
any form of rigorous or make themselves sleep at least
exercise. It was a non- eight hours a night. Too many temp-
weightlifting-related situation, but tations in the evening hours.
it was major. I spent 90 days in the Looking again at our ideal world,
hospital, and then for 24 weeks I however, how would a person’s
was restricted to walking on a tread- strength gains chart out over the
mill. When I returned to the gym, years? At what age are most people
I was reminded of a sad fact of life at their strongest? In the sport of
in a commercial facility: Most of powerlifting, one of the best lifts to
the people there make only minor track is the deadlift, as it involves
progress, if any, in regard to getting roughly 80 percent of the muscles
stronger. The guys who were bench- in the body. It’s also the lift in which
ing in the 200s were still benching the rules of performance are almost
in the 200s. The people who were identical in any powerlifting compe-
curling 45-pound dumbbells and tition. That means you can compare
avoiding squats were still curling 45s lifters from various organizations,
and avoiding squats. I’ve been back and the deadlift is the least affected
in the weight room for 90 days now, by the techno powerlifting outfits.
and, thank God, I’m already back to Squat suits and bench press shirts
lifting about 70 percent of my previ- can artificially augment a person’s
ous max, and I’m adding weight to lifting “ability,” but a deadlift suit
the bar every week. gives you only another 5 to 10 per-
That brings three points to mind: cent at most.
Improper training and recovery The World Association of Bench-
usually don’t produce much in the ers and Deadlifters (WABDL) has
way of strength gains. Injuries set been around in one form or another
you back, but if they get the time to for almost 30 years thanks to the ef-
heal properly, then muscle memory forts of its president, Gus Rethwisch.
will come to your rescue, and the If you don’t recognize the name,
strength will return. A factor in Gus played the chainsaw-wielding,
becoming a champion is being able motorcycle-riding psychopath in
to train and rest properly for an Arnold Schwarzenegger’s futuristic
extended period of time. game-show-of-death film “The Run-
In an ideal world strength athletes ning Man.” Gus is still the seventh
would begin their weight train- best superheavyweight deadlifter of
ing in their mid-teens. Year in and all time with his 1986 competition
year out they would train diligently, pull of 865 pounds at 343 pounds
never missing a workout and every bodyweight.
day taking in three to four health- The United States Powerlifting
ful, well-balanced meals and lots of Federation (USPF) is the second
sensible nutritional supplements. oldest powerlifting organization in
They’d get eight to 10 hours of qual- existence, second only to the AAU,
ity sleep per night. As the years went which used to sanction all amateur
by, they’d avoid serious injuries and sports in the USA. Many of today’s
their technique in the competition USPF promoters and officials were
lifts would improve to a level of the national-level competitors of
mastery. the 1970s and ’80s.
That scenario, of course, rarely So if we take the teen, junior,
plays itself out because life so often open and master’s deadlift records
gets in the way. Girlfriends or boy- from both of these esteemed or-
friends come and go, people take ganizations and average them, we
on part-time jobs while in college get an accurate picture of the peak
and lose most of their free time, potential for a person’s overall body
job promotions mean putting in a strength as the years go by. For anal-
lot of overtime at work, injuries do ysis I used the 198-pound weight

Presents
class because a 200-pound man
Bill Kazmaier, who lifted in the
is a good average bodyweight for USPF during his powerlifing days,
our sport. was one of the greatest strength-
sport athletes of all time. Photo
USPF National/ WABDL courtesy of Powerlifting USA
World Merged 198-
Pound-Class Deadlift
Records Doyle Kenady, one of the strongest men ever to come
Age 16-17 = 612.5 pounds out of the Pacific Northwest, burying a competition
Age 18-19 = 671.5 pounds squat. Photo courtesy of Marc Caplan and friends
Age 20-23 = 708 pounds
Open Division (the most com-
petitive division) = 816 pounds How did Doug do
Age 40-44 = 742 pounds it? In Part 1 I dis-
Age 45-49 = 774.5 pounds cussed Hepburn’s
Age 50-54 = 730 pounds nutritional pro-
Age 55-60 = 685 pounds gram—basically,
Age 60-68 = 650 pounds grocery sacks full of
Age 69-74 = 469 pounds eggs, milk, banan-
as and protein
In theory, if someone spent his or powder. You’ll
her whole life training in a perfect remember
world, and started training in junior that the odds Sean Katterle announcing
high school, overall strength would were very at the Europa Super Show
steadily increase all the way through good that he
the trainee’s mid-to-late 30s, then never took
in Dallas, Texas. Photo
dip slightly after age 40 and steadily a prescrip- courtesy of JoshWinsor
decline after age 50. That doesn’t tion- .GooglePages.com
mean he or she has to face becom- strength
ing weak. Regarding our test lifter, anabol-
a 469-pound deadlift at 198 pounds ic. He the primary powerlift—squat,
bodyweight is nothing to sneeze at, slept bench or deadlift. The power-
especially at 69 years of age. It just building “pump” sets are either
means that he would peak in his more of the same or a close
mid-to-late 30s in the powerlifting variation of the competition lift
game. you just trained. So for the squats,
Doug Hepburn is a terrific ex- your A lift will always be squats, and
ample of what a weightlifter can your B lift, the higher-rep sets, can
accomplish by really focusing for a be more squats, front squats, nar-
solid six or seven years. By age 22, eight to row- or wide-stance squats, squats
Doug had built a solid base and was 10 hours a day. with chains, squats with flex bands
clean-and-pressing 230 pounds. A He was also very or- or hack-machine squats.
year later he’d broken the 300 bar- ganized in his training, and For your bench press training
rier in that lift, and the following his program was simple, straight- days, your A lifts will always be regu-
year he’d overhead-pressed 341 forward and remarkably effective lar bench pressing, and your B lifts
pounds. When Hepburn was in in producing strength gains for can be more bench pressing, close-
his 20s, no one had ever officially specific lifts. grip benching, decline or incline
bench-pressed 500 pounds. So he Besides diet and rest, the most benching, benching with boards or
set his sights on becoming the first important keys to a Hepburnesque benching with chains.
man to do so, and he benched 456 powerlifting program are to per- For deadlifts, your A lifts will be
pounds at age 25, then 502 pounds form the lifts properly—no cheat- regular deadlifts—sumo or con-
two years later. When he hit his lifting or cutting corners—to miss no ventional—and your B lifts can be
ing peak at ages 27 and 28, he was training sessions and to put forth a more deadlifts, stiff-legged deadlifts,
clean-and-pressing 381 pounds, good deal of effort when applying deadlifts with chains, deadlifts with
squatting 665 pounds for a single yourself in the gym. bands, deadlifts with flex bands
and 550 pounds for sets of six—and Hepburn’s program focuses on a or deadlifts standing on blocks or
we’re talking deep, Olympic-style “strength, then pump” idea. Each plates.
squats. He could also bench-press training day consists of one or two There are two AB training tem-
his previous max of 456 pounds for different lifts. The first lift is always plates in Hepburn’s program. I
a triple.

B squats: 220 pounds for 3 sets of
suggest using Template 1 for nine 6 reps (three minutes’ rest be-
full training cycles and then switch- tween sets)
ing to Template 2 for one to three
Day 3
training cycles—and then repeating
30 to 60 minutes of moderate
the whole process but with heavier cardio training
weights. For the first template, your
A sets are done with a weight with Day 4
which you can properly perform 30 to 60 minutes of moderate
eight repetitions but not nine, as the cardio training
ninth rep would require help from Day 5
your spotter. Your starting weight for A bench press: 225 pounds for 7
your B sets is 20 percent lighter than sets of 3 reps and then 1 set of 4
what you’re using for your A sets or, reps (three minutes’ rest between 30-DAY PRE-CONTEST
if you’re performing a lift different sets)
from the standard squat, bench or PHYSIQUE
deadlift, what you can perform for B bench press: 220 pounds for 2
sets of 6 reps and then 1 set of 3
REPARTITIONING
10 to 12 repetitions on your own.
Initially your A sets are eight sets reps (three minutes’ rest between COMPOUND
sets)
of two reps, and your starting B sets
are three sets of six reps. So each set Day 6
is fewer reps than you could actually A deadlifts: 315 pounds for 8 sets
perform in an all-out-effort set. At of 3 reps
each subsequent training session
B deadlifts: 250 pounds for 3 sets
for that particular lift you’ll be add-
of 6 reps (three minutes’ rest
ing one rep to your total number between sets)
of reps until you get to eight sets of
triples on your A sets and three sets Day 7
of eight on your B sets. 30 to 60 minutes of moderate
The pattern of training days is cardio training When Taken As Directed, MITOTROPIN™ Unleashes
The Kind of Absolute “CAN’T MISS” Results Never
bench day, squat day, cardio day, Day 8 Before Seen In The History of Sports Nutrition.
cardio day, bench day, deadlift day, 30 to 60 minutes of moderate
cardio day, cardio day and then cardio training
repeat. Over an eight-day training
cycle you’ll be bench-pressing twice, Then repeat the cycle and add
with 72 hours between bench ses- one rep to each A and B work-
sions, and you’ll be squatting once out—except for the B portions of
and deadlifting once, with 72 hours your seventh, eighth and ninth
between your squat session and workouts—for each lift. By the ninth
your deadlift session. day you’ll be performing eight sets
Let’s assume you can currently of four reps for your A lifts and three
squat 275 pounds for eight reps, sets of eight reps for your B lifts.
bench-press 225 pounds for eight After your ninth lift-specific train-
reps and deadlift 315 pounds for ing day you’ll return to your original
eight reps. Here’s how your pro- sets-and-reps scheme, which is
gram would look if you just stuck eight sets of triples and three sets
with contest-style squats, benches of six, only you’ll be using 10 more
and deadlifts for both your A and B pounds than you put on the bar
training lifts. for the first nine squat, bench and
deadlift training days. Then the
Day 1 process repeats all over again.
A bench press: 225 pounds for 8 Since you’re bench-pressing
sets of 3 reps (three minutes’ rest twice as often as you’re squatting
between sets) and deadlifting, you can choose to
increase your reps only every other
B bench press: 180 pounds for 3 workout if you want to. That way,
sets of 6 reps (three minutes’ rest your weight increases on the bench
between sets)
will match those of your squats and www.gasparinutrition.com
Day 2 deadlifts. Once you’ve gone through
EXCLUSIVELY AVAILABLE AT
A squats: 275 pounds for 8 sets of nine sessions of nine training days,
3 reps (three minutes’ rest be- you will have added 90 pounds to GASPARI TV gasparinutrition.TV
tween sets) each of your core lifts. So if you were
originally benching 225, squatting

Presents
275 and deadlifting 315 for eight sets 2 x 2 and 6 x 3 (seventh workout) 5 x 3 and 1 x 4 (second workout)
of triples, you will now be benching 1 x 2 and 7 x 3 (eighth workout) 4 x 3 and 2 x 4 (third workout)
315, squatting 365 and deadlifting 8 x 3 (ninth workout) 3 x 3 and 3 x 4 (fourth workout)
405 for eight sets of triples! 2 x 3 and 4 x 4 (fifth workout)
At that point you can perform one Increase the weight by 10 pounds 1 x 3 and 5 x 4 (sixth workout)
to three full cycles with Hepburn’s and start again with the first 6 x 4 (seventh workout)
more intense lifting template. Tem- workout’s sets and reps.
plate 2 focuses on training singles. Increase the weight by 10 pounds
Working max singles requires 2) Pump Sets (B sets, which and repeat the cycle again start-
total concentration on lifting form, immediately follow the A sets) ing with the first workout’s sets-
and each rep will feel heavy and be and-reps scheme.
more taxing to your central nervous Reduce the weight from your A
system. Hepburn’s singles template sets by 20 percent and perform Training Notes
can cause overtraining if followed the following, making sure to take
for too long, hence my suggestion a three-minute rest between sets. 1) The A and B sets don’t match
of following it for only one to three up in the sense that in the first pro-
cycles of four training days. 3 x 6 (first workout) gram you’re repeating your B sets
Your A sets will be done with a 2 x 6 and then and reps on the seventh, eighth and
weight that you could lift for three 1 x 7 (second workout) ninth workouts so your B weight
reps on your own—but need help 1 x 6 and 2 x 7 (third workout) jumps match your A weight jumps.
with getting a fourth rep com- 3 x 7 (fourth workout) Every 10th training session you add
pleted—and your B sets will be with 2 x 7 and then 1 x 8 (fifth workout) weight.
a weight that you’d get eight times 1 x 7 and 2 x 8 (sixth workout) 2) The A and B sets don’t match
if you were maxing out. For your A 3 x 8 (seventh workout) up at all in the second training tem-
sets you’ll hit five sets of singles, and 3 x 8 (eighth workout) plate because you’re making weight
for your B sets you’ll hit six sets of 3 x 8 (ninth workout) jumps every fifth training day in
triples. On each subsequent train- your A sets and every eighth training
ing day you’ll add a single rep set to Recalculate the weight so it’s 20 day in your B sets. So if you want to,
your A sets, and you’ll add a rep to percent less than your new A-sets you can add weight to your B sets
one of your B sets. Over the course working weight, and then repeat. every fifth training day as well, as
of four squat, bench or deadlift days long as you’re sticking with six total
you’ll go from working five singles Program 2 B working sets of three to four reps
to eight singles, and your pump each.
sets will go from six sets of triples to 1) Power Sets (A sets) 3) If your B sets are lifts other
six sets of four. Then, just as in the than competition-style squats,
Pick a weight that you can lift
first template, you’ll add 10 pounds benches and deadlifts, you’ll obvi-
three but not four times in a row
to each lift and repeat the training ously want to recalculate the weight
and do the following routine as
cycle. Your calendar days will stay so you can do the required number
indicated, making sure to take a
the same—bench, squat, cardio, of reps with good form. You won’t
three-minute rest between sets.
cardio, bench, deadlift, cardio, car- be able to incline-bench as much
dio, repeat. 5 x 1 (first workout) weight as you can flat-bench, so
Here’s how the rep and weight 6 x 1 (second workout) you’ll be using less weight on the
progressions for the two templates 7 x 1 (third workout) bar than if your B sets were also
would look: 8 x 1 (fourth workout) performed on the flat bench. You’ll
be able to board-press more weight
Increase the weight by 10 pounds, than you can flat-bench so your bar
Program 1 and start again with the first weight will increase if you’re train-
workout’s sets and reps. ing board presses as your B lifts.
1) Power Sets (A sets) 4) Do not add any other lifts or
2) Pump Sets (B sets, which exercises to your eight-day train-
Pick a weight that you can lift follow the A sets after a 10- ing cycle. Resist the urge to get
eight but not nine times in a row minute rest period) creative with your program or to
and do the following routine as target smaller muscle groups with
indicated, making sure to take a Reduce the poundage from your isolation exercises. If you absolutely
three-minute rest between sets. A sets to a weight that you can must add some type of bodybuild-
perform for eight but not nine ing exercise, go for some biceps
8 x 2 (first workout) repetitions, and then do the fol- and calf training at the end of your
7 x 2 and 1 x 3 (second workout) lowing routine, making sure to bench press days, but that’s it. All
6 x 2 and 2 x 3 (third workout) take a three-minute rest between the other muscle groups are already
5 x 2 and 3 x 3 (fourth workout) sets. being trained sufficiently by the
4 x 2 and 4 x 3 (fifth workout) squats, benches and deadlifts, even
3 x 2 and 5 x 3 (sixth workout) 6 x 3 (first workout) your core and definitely all of your

Geoff Butia moving into 500-pound
territory on the bench. Photo courtesy of
JoshWinsor.GooglePages.com
stabilizers. of 16 ounces
5) Don’t add extra sets, and don’t of skim milk
add extra reps. mixed with a
6) Don’t change the order of lift- serving MHP’s
ing and cardio days. Probolic-SR
7) Don’t deviate from the lifts timed-release
you’re supposed to be choosing protein pow-
from in this program. der.
8) You must get eight to 10 hours Hepburn’s
of sleep every 24 hours. program won’t A Searcy megasquat. Photo courtesy of
9) You must eat three well-bal- work forever;
anced, high-protein meals every 24 if it did, there JoshWinsor.GooglePages.com
hours. would be lift-
10) In addition to the three ers out there
healthful meals—you can follow who have been on it for 10 plus (available at Amazon.com).
the Hepburn diet from Part 1 of this years and who are now raw-lifting
article if you want to—I suggest 1,400-pound squats, 800-pound Editor’s note: Sean Katterle is
adding the following supplements bench presses and 1,700-pound the owner of Hardcore Powerlifting,
to your daily program: deadlifts! Hepburn’s approach to LLC. His company produces profes-
Before every workout take a serv- training will, however, work for sional, classic powerlifting competi-
ing of MHP’s Trac Extreme-NO. That many, many months, and you need tions that have taken place at the
will flood your muscles with an to stick with it for at least a full Europa Super Show, the Olympia
instantaneous rocketlike fusion of year. Avoid the temptation to try Expo and the Ronnie Coleman Clas-
nitric oxide, creatine, ATP precur- a different routine. Remember all sic Expo. You can learn more about
sors and energy substrates. the people in my gym who, after these events by visiting Hardcore-
After every workout take a serving my nine-month recovery period, Powerlifting.com. If you’d like to
of MHP’s Dark Matter, a top-notch were still lifting the same pound- interact with Sean online, he runs
recovery supplement that will spike age when I returned. Those are the the message boards at HouseOfPain
your insulin, flood your muscles people who change routines every .com, and he writes and designs
with glycogen, supply your body time they hear about a new one, and the HouseofPain.com weightlifting
with creatine and glycerol and give they never make any measurable blog. Additionally, Sean monitors
you the amino acids you need to strength progress. the HouseOfPainIronWear MySpace
recover faster from your intense To learn more about the lifting, page. His office phone number is
weight training. life and times of Doug Hepburn, (503) 221-2238, and his e-mail
Three times a day drink an ad- purchase Strongman; The Doug address is SeanZilla@Hardcore
ditional protein shake consisting Hepburn Story by Tom Thurston Powerlifting.com. IM

LONNIE TEPER’S
Quincy Taylor
Updates Dept. and his girlfriend,
Brandi Akers.
“Taylor
Made”
Q.T.’s Doings in Sin City
What else would a guy by the name of Quincy Taylor
name his latest DVD? In “Taylor Made” Quincy’s fans can watch
their favorite 6’4”, 330-pound mountain of muscle go through
an inspiring and intense full-body workout, with other seg-
ments including diet, targeting muscle groups and competition
strategies. “You can work out with a pro, get the Q-tips and get
ripped,” says the irrepressible Taylor.
Photo courtesy of Quincy Taylor

There’s also a one-hour interview, and, as you should know
after viewing my interviews with Taylor at IronManMagazine
.com over the years, those are always fun—a walk on the wild
side, if you will. To say the least, Quince doesn’t mince words.
Although Taylor is the largest pro in the industry (he has got-
ten up to 375 off-season and has competed at around 300), he
will be hard to see in 2009. Well, at least onstage.
The ’01 USA champion says he needs time
off to take care of a couple of injuries but will be
back better than ever in 2010. “I will be spending
the year refining my body to keep it from look-
ing like a block of cheese, or a Prego, like some
bodybuilders. All you ankle biters better look out,
or you might get stepped on in 2010,” the timid
Taylor warns. “I will be 40 when I return and, just
like wine, I will be better than ever a year from
now. The fans will finally see the best of what
Quincy Taylor can bring to the table next year.” Q.T.
I got to talk with Taylor by chance in early January when a former and L.T.
competitor in my annual NPC Junior California Championships, Steve during
Thompson, phoned about entering the event again on June 20 after a recent
a few years out of action (for more info go to www.NPCJuniorCal.com). interview.
Steve said that he works at the Gold’s Gym on East Flamingo Road in Las
Vegas and that “Quincy Taylor is training a client right now.” Quincy, who
was my Cal State Los Angeles champ in 1991, came on the phone.
Yes, Taylor has moved from Texas to Vegas, as I reported previously.
He wanted to be closer to his children—and he’s got five—so it was a
logical transfer. Not to mention the fact that he was raised in Sin City.
To purchase a copy of “Taylor Made,” which was produced by Kevin
Johnson and Adam Gilleland, go to www.GotThis4AnkleBiters.com
—okay, just kidding, folks. It’s www.QuincyTaylor.net. But it got the atten-
Photo courtesy of Andy Haman
tion of some of the shorter physique stars in the game, eh?

Andy
Haman.
Add DVDS: High Lighting Andy Haman
Andy Haman’s new disc, “It’s All Lighting” (say, did you get that title

YOUTH HOT STUFF
NEW DVD MOVEMENT The booth
Get the Q-tips Here’s one babes get
from Q.T. teen with a better and
Page 288 future. better.
Page 291 Page 292
from Isaac Hinds by chance?), is, according to the Colorado Crusher,

“filled with ridiculously funny stuff, with me guest posing, cooking, training,
shopping and spending time trying to get my training done during the day
while taking care of my four children!”
The highlights of the DVD, which was shot from April through Sep-
tember 2008, include a photo shoot with Isaac, a Halloween
Heart and guest-posing gig, a segment where Andy rips cans apart, a
Lala Naidu. 500-pound plus bench press done at contest weight, footage
from Haman’s tryout for “American Gladiators” and film from last
season’s Europa Pro contest.
“I go from 282 pounds down to 260 pounds through this
John elapsed time—and transition from swollen to sliced!” Dandy
Heart. Andy continues. “Everything was filmed here in Colorado
Springs, at FLEX Gym & Fitness and at my home, with the
exception of the Europa segment.”
Photos courtesy of John Heart
To find out more about Haman’s new project, check out his
Web site at www.AndyHaman.com.
And it ain’t “All Lighting,” Andy and Isaac. Need to check out
my last photo shoot for proof?
Heart Attack: No Payne, No Gain

L.T. and That’s exactly what John Heart will give you if you decide to train
Kenny with the dude formerly known as Payne on “Battledome.” Well, not literally
Kassel. a myofarction, but a Heart attack training regimen that requires complete
dedication. In simple terms, it’s John’s way or the highway.
I’ve seen John in action at Gold’s Gym, Pasadena, California, for the
past year and a half. He has long followed the late Mike Mentzer’s
Heavy Duty training system, and in December 2008 he came to an agree-
ment with Joanne Sharkey of Mentzer-Sharkey Enterprises that en-
ables him to train clients looking for authentic Mentzer protocol.
“It’s quite a compliment, as Mike was my boyhood idol and taught me
the system personally when I was a new trainer, which resulted in my
2001 Tall Class Natural Mr. Universe victory,” says Heart, a 6’1”, 210-
pounder who looks 10 years younger than the 44 he claims. “I’m unique
Avidan
because I was actually trained by Mike and was a friend of his up until
his death. What’s more, I actually use the system on myself,
train naturally and won a drug-free world title. Plus, I started my
personal-training business in 1995 full-time, using the Heavy
Duty system, and now I’m a trainer in the Pasadena and Los
Angeles area working with Joanne from Heavy Duty for in-the-
gym clientele who want authentic Heavy Duty training.”
I’m familiar with one of Heart’s success stories. Lovely Lala
Naidu, the owner of Livin’ Café, a local juice bar and health
food eatery, first asked John to train her several months ago
with hopes of nabbing a major drug-free-bodybuilding title.
“I only had three months to put some lean mass on Lala be-
fore she would begin dieting for her contest prep,” Heart said.
“I trained her using Heavy Duty exclusively and took her from
being one of the cute cardio girls in the gym who occasionally
played with the 10-pound dumbbells to a hardbody with a new
shape that won a natural world championship.”
Fredrick
Lala began her labor of love at Joe Wheatley’s Muscle

Beach Labor Day show, where she took her class. She then
Kassel (right) and Debbie Kruck (center) with IRON MAN’s Roland finished second in her division at the ABA Natural Ms. San
Balik, John Balik and Ruth Silverman.
Diego and followed that up with a tall-class victory at the ABA Natural Ms.
USA in October. On November 15, Naidu completed her journey with her Kevin
best performance yet—taking the tall-class and overall crowns at the ABA Tomasini.
Natural Ms. Universe.
I hardly had a chance to congratulate the pretty 27-year-old. A week
after her triumph she was off on another goal-based adventure: touring
Southeast Asia with nothing but a backpack and a one-person tent!
In any case, congrats to both Lala and John. Now, if I can just get this
lean, mean muscle machine to complete my goal of having him compete
in the masters-40-and-over class at the Junior Cal.
I promise I won’t make you pose down Jay Cutler at the finals, John.
Just think how appreciated that vacuum shot of yours will be in front of a
packed Rosemead High School Auditorium rather than in front of only me
and Tommy ”I Used to Have a Vacuum, Now I Only Have a Broom” Han
at the gym.
Interested in having your own Heart attack? Contact John at www
.IntenseHeart.com.
Kenny Kassel, RIP

As usual, Kenny Kassel and I hooked up in Atlanta at the Nationals
Excalibur photography by Merv

to go over the correct pronunciations of all the competitors’ names prior
to Kenny’s providing his customary intro of yours truly as I took the po-
dium to emcee the finals. We started doing it years back when-
ever Kenny was part of the backstage crew at events I emceed.
And we did it at many shows, including the IRON MAN Pro, the
USA and the Nationals.
Little did I realize that Saturday, November 22, would be the
final chapter in our working relationship—and in our personal
relationship as well. As you probably know by now, Kassel, 53,
was found dead near the front door of his New Jersey home on Mark
the morning of December 24. Erpelding.
According to his mother, Mimi, Kenny was fully clothed and Mavi
had just eaten something in the kitchen; she feels he probably Giola.
passed away sometime Monday. An autopsy said the cause of
death was congestive heart failure.
Like his comrade in death, his good buddy Steve Stone,
who passed away in September, Kassel was a great person and
got his greatest joy out of helping anyone who was looking for
guidance in the industry. Kenny gave an annual seminar at the
Los Angeles Fitness Expo on the subject of the do’s and don’ts
of marketing oneself.
It’s been a tough year. First came the sudden loss of Stone
backstage at the women’s judging at the Olympia, then Ben
Weider’s death at 85 a few weeks later and, finally, the dreadful
news that hit the sport with Kassel’s passing.
Condolences to Kenny’s family and his long list of friends.
Kenny, you may be gone, but you will never be forgotten.
For more on Kenny Kassel read my blog and other tributes to
him at www.IronManMagazine.com.
Tomasini Tomahawk
THE ’08 EXCALIBUR—Promoters Jaguar Jon Lindsay
and Iron Mike Stolle ended the year on a grand note with
another high-powered Excalibur, which was held during the
Find L.T.’s blog and
Ali
first weekend of December in Culver City, California. Congrats
to Kevin Tomasini for his impressive superheavyweight and
Olson. videos at
overall victories at the prestigious event. Tomasini, who finished
ninth at the ’07 North Americans and 11th the same year at the
www.IronMan
USA, brought a vastly improved package to the Excalibur en
route to his class win over Kevin “Superman” Reeves and the overall
Magazine.com
posedown, where he had to overcome, among others, longtime standout

Evelio
Costales. Mark Erpelding, the heavyweight champ.
Kudos also to Mavi Giola on her overall win in wom-
en’s bodybuilding, and to Ali Olson, who did likewise
in figure. I met Ali when she came in from Colorado to
Southern States photography by ian Ware \ IAJE Photography
compete in my Junior Cal last June; she took the C-

class and the masters-35-and-over division at that show,
giving Pasadena more than a glimpse of her potential.
Look for all three winners on a national stage this year.
Do any of them have a shot at gaining pro status? Let
me know your predictions; I’m tired of being right all the
time in my undercover Swami suit.
Add Annual Blockbuster

From left: Jaime Baird, Kristine Henigman Promoters Peter Potter and Maria Bellando
and Crystal Rush. produced another highly successful physique event last
July: the 28th-anniversary edition of the NPC Southern
States Bodybuilding, Fitness and Figure Championships, which
was held in the War Memorial Auditorium in Fort Lauderdale,
Florida. On the other hand, what else would we expect after
nearly three decades of excellence?
More than 200 competitors, representing 18 states, took
part in the event, for which new Mr. Olympia Dexter Jackson
was the main guest poser, along with Dennis Wolf, Dennis
James and Paul Baker.
Andre Vaughn, a 47-year-old Miami police officer who
took the masters-40-and-over and masters-overall titles in
2007, returned to grab another overall crown—this time in
the open division. Evelio Costales captured the teenage
championship after losing it by a single digit a year earlier; while
Scott Detore, 42, won the men’s fitness overall.
In the women’s competition, Ashalyn Porter captured the
bodybuilding overall, and Kristine Henigman took the fit-
ness title. Crystal Rush topped the field in the open figure
event, while the masters figure crown went to Jaime Baird.
Book of the Year Dept.

Clockwise from upper left: Maria Carman, Andre
Vaughn, Ashalyn Porter, Brian Silk Sr. and Evelio Costales.
Robert Kennedy’s latest tome, Encyclopedia of Bodybuilding, is
a real jewel. An almost 800-page sparkler, at that. Before I get into the
book, let me start by asking the publisher of MuscleMag International,
Reps and Oxygen where he possibly found the time to put together this
L.T. with Bob impressive combo of information on and photos of the top bodybuilders
Kennedy’s in the world? Talk about the iron man of publishing!
Encyclopedia. When Kennedy talks, everyone interested in the topics of resistance
training and physique competition should listen. Rapid Robert has seen
it all during his 50 years in the industry—he also competed and judged
during his lengthy tenure—and doesn’t simply accept what the so-called
experts of today are spewing.
Kennedy is an observer, a thinker, a visionary and an innovator—an art-
ist and a scientist, if you will. He’s created his own training concepts that
have become accepted and used by virtually all bodybuilders worldwide.
Robert writes about, among other items, how to make the most of
the genes you were given, shape your body to perfect proportions,
build mass in the shortest amount of time, combine diet and cardio for
maximum results and create a winning posing routine. I’ve been able to
come up with the latter; it’s all the other elements that have caused me
misery through the years. As an extra, there’s a chapter devoted to “The
M.A.S.S. System of Training—Phase 11” and a special poster bonus that
includes valuable information.
The book will be available in all major bookstores by the time you have
this column in your hands. At $39.95 it provides knowledge worth that
Elsa
sum many times over.

FINAL SALUTE TO THE ’08 SEASON
Photography by Ron Avidan
3
2
4 5
1) Michael Liberatore gets the

job done.
2) Maggie Blanchard and Krissy
Murrell coach L.T. on his posing.
9 3) Peter and Jessica Putnam
just love that first-place trophy.
4) Jimmy Mentis and Tom and
Kristal Richardson join Nationals
8 promoter Steve Karel.
5) BSN’s gorgeous Katie Bopp
and Becky Santiago.
6) Mark Alvisi seems to have a
10 lock on looking incredible.
7) Isaac Hinds gets a backstage
peek at Monique Minton.
8) Edward Nunn and Grigori
Atoyan.
11 9) VPX teammates Shelly Smyth,
Alexis Pratt, Brandyn Alejos,
Kala Duncan and Kelci Cooley.
10) Steve Weinberger and John
Tuman with Jennifer DeJoya,
Jenny Migliacci, Candice Keene
and Stephanie McDonald.
11) The Swami’s hair gets a
touch-up—or is that stick-down?
IM

F l PO R
RE
SILVIO SPARKLES AT THE
as T
h !
ANNIVERSARY BASH
1. Silvio Samuel
2. Moe El Moussawi
3. Ronny Rockel
4. Hidetada Yamagishi
5. Ahmad Haidar
6. Eddie Abbew
7. Mohammad Bannout
8. Mark Dugdale
9. Marcus Haley
10. Johnnie Jackson
3
7
5
10
To contact Lonnie Teper about

material possibly pertinent to News &
Find complete coverage of the IRON MAN
Views, write to 1613 Chelsea Road,
PRO at www.IronManMagazine.com.
#266, San Marino, CA 91108;
See loads of full-page pics next month.
fax to (626) 289-7949; or send e-
9 8
mail to tepernews@aol.com. 293
IRON MAN
Scott
“Phatboi”
Turner
Age: 37
Weight: 176 contest; 210
LO N NI E T E P ER ’S Ris ing S t ar s
off-season
Height: 5’4”
Residence: Scottsdale,
Arizona
Occupation: Personal trainer
Contest highlights: ’08
NPC USA Championships,
middleweight, 3rd; ’07 USA,
welterweight, 4th
Factoid: He dates pro
bodybuilder Diana Tinnelle.
Contact:
1PHATBOI@gmail.com
Photography by Roland Balik and Merv

IRON MAN
Jocelyn
Jean
Age: 36
off-season
Height: 5’7”
Residence: Boca Raton,
Florida
Contest highlights:
’08 NPC National
Championships,
welterweight, 1st; ’08
IFBB North American
Championships,
welterweight, 3rd
Factoid: The oldest of six
children, he worked as
a corrections officer for
three years and served in
the U.S. Army.
Contact:
Trainerr83@yahoo.com
LO NN I E T E PE R’ S Ri si ng S t ars

L O N N I E T E P E R ’S R i si n g St ar s
Ann
Pratt
Age: 41
off-season
Height: 5’2 1/2”
Residence: Chandler, Arizona
Occupation: Senior financial
analyst
Contest highlights: ’08 North
Americans, open and masters
B-class, 1st; ’08 NPC Masters
Nationals, B-class, 2nd
Factoid: A Filipina, she grew up
on the Island of Guam.
Contact:
www.AnnPrattFitness.com
IRON MAN
296 APRIL 2009

IRON MAN
Steve
Kuclo
Age: 23
off-season
Height: 5’11”
LO NN I E T E P ER’S R isi ng S ta rs
Residence: Plano, Texas
Occupation: Firefighter
and paramedic, Dallas Fire
Rescue
Contest highlights:
’08 NPC Nationals,
superheavyweight, 3rd; ’04
and ’05 NPC Teen Nationals,
heavyweight, 1st
Factoid: Married to figure
pro Amy Peters, he is a
2001 national-champion
hockey player
Contact:
SKuclo@sbcglobal.net

Profiles in Muscle
Profiles in Muscle
Stephen Frazier
Profiles in Muscle
National-Level Bodybuilder and

Muscle Asylum Project Athlete
Compiled by Ron Harris
Full name: Stephen Ray Frazier

Nickname: Steve
Date of birth: August 4, 1979
Height: 6’1”
Off-season weight: 285
Contest weight: 250
Current residence: Grand
Prairie, Texas
Years training: 10
Occupation: Owner, South
Grand Prairie Fitness Center
Marital status: Married
Children: Son, Miles, 18 months
Hobbies: Movies, sports, read-
ing, cooking
How did you get into body-
building? “I was playing football
at Texas Tech and training at
Metroflex Gym in Arlington. I had
always thought I was too tall to
become a bodybuilder, but owner
Brian Dobson really encouraged
me to go for it.”
Who inspired you when you
were starting out? “Lee Haney
and later Victor Martinez—two of
the greatest physiques ever and
also two men who carry them-
selves like champions.”
Top titles: ’04 John Sherman
Classic Overall champion; ’07
NPC Nationals, superheavy-
weight, third
Favorite bodypart to train:
Legs

Favorite exercises: Squats, deadlifts, lateral
raises
Least favorite exercise: Barbell curls
Best bodypart: Arms or abs
Most challenging bodypart: Back
Obstacles overcome: “I began bodybuilding
with a very bad shoulder injury from football.
For about the first three years the shoulder was
constantly in pain and dislocating. It was also a
challenge to make the transition from the type
of training I had been doing for football to the
way a bodybuilder trains.”
Do you have a quote or a philosophy you
try to live by? “Train hard to win easy.”
How do you stay motivated? “I love the sport,
I want to make my son proud of his dad, and I Favorite cheat meal: Pizza from Mama’s Pizza in Arling-
want to make the most of the gifts God was gra- ton, Texas
cious enough to give me for bodybuilding.” What’s your favorite supplement, and why? “That
How would you describe your training would be Freak Fix Whey Protein by Muscle Asylum Proj-
style? “I never do the same workout twice and ect, vanilla flavor. The taste is unbelievable, but the nutri-
always train to failure. My workouts feature a tional breakdown is also unique. Aside from the highest
good blend of strength training and volume, quality whey protein, it also has healthy fats, which are
high and low reps.” critical for gaining muscle mass.”
Training split: Monday, chest; Tuesday, back; Goals in the sport: “I want to make my mark in body-
Wednesday, shoulders; Thursday, legs; Friday, building and be one of the top guys. I also want to be a
arms great ambassador for the sport and help it grow.”
Favorite clean meal: Eggs and oatmeal Web site: www.StephenFrazier.com IM

RUTH SILVERMAN’S About April:
• Coming to Columbus
• Over-21 Champs
• Peak Performers
• Pump Portraits
Photography by Ruth Silverman

COMING TO COLUMBUS
NO TRICKS UP
HER SLEEVE
THIS TIME
Which of
these two
comely
candidates
will have
the biggest
impact on the
Adela
outcome of
Garcia.
the ’09 Figure
International?
John Balik
Fitness icon Adela, at the end of her ACL
rehab, is known for her physique scores,
while Zivile is the hot new bod in the
figure top three. “I can stand next to Jenn
Gates,” says Adela. Yeah, but so can Zivile.
Zivile
Raudoniene.
Roland Balik
ROARING INTO 2009 The pro season gets under way for the women at the
Ms., Fitness and Figure International competitions in Columbus, Ohio, on
March 6. No, this was not Tracey Greenwood’s reaction to the news that
John Balik
Olympia winner Jen Hendershott will be joining her in the fitness lineup.

ROLE MODEL
O’ THE MONTH HOT
Deborah Ann
Straley, 42, was
LOOKS
OVER-21 CHAMPS
a finalist in the
Bodybuilding
.com Bodyspace
Model Search,
presented by IRON
MAN. Did she win?
Find the answer at
IronManMagazine.
com or
Bodybuilding.com.
MORE MODELS Ever

since Raven Lexy
was featured on our
January ’09 cover
WELL RED Cathy LeFrancois’ new hair color (below) signi- with Dave Goodin,
fies the passion with which she’s approaching her training folks have been
for the Ms. I. “How do you think I will do?” she asks, firing asking if she’s over
off a blazing pair of guns. “Very well, indeed,” I reply, “but 50. What’s your best
you will not beat Ms. Olympia Iris Kyle.” Of course, I’d guess?
have said that last year—and I’d have been wrong.
NONPHATTIES Jen Hendershott and her Phat

Camps director Heather Bear are practice-what-
they-preach types (www.GetPhatWithJen.com).
Would you believe that Heather had a baby, her
second, eight weeks before this shot was taken?

FAMILIAR FACE Work-
H I G H LY F I T P E O P L E
ing the IM booth at the

L.A. Fitness Expo—and
shooting with Mike
Neveux again—made
Christine Pomponio-
Pate a little homesick
for figure. Enough to
get back onstage now
that her son, Riley, is
a year old? We’ll see.
She’s obviously back in
shape.
IN THE SPOTLIGHT Hanging with Bodybuilding.com’s

Russ DeLuca is only one of the perks enjoyed by Tiffany
Forni, 23, winner of the supersite’s ’08 Transformation
of the Year award. The self-described computer nerd
and former ice hockey player had ballooned to 235
pounds. Hey, Tiff, did you ever think that the girl in this
photo was inside the girl in your before shot?
YOU’RE
WELCOME
After my item
on Team Bomb-
shell appeared
in the February
issue, the ladies
fired off a raft of
thank you notes,
including one
from Gennifer
Strobo, who
made the F-class
top three at the
Fig Nat’s.
POWER SHAKE And you thought Nick Scott (right)

had challenged Victor Konolavov to an arm-wrestling
Bradford
match. Keep your eye on Nick’s efforts to stage an IFBB

wheelchair-bodybuilding pro-am in Kansas next fall (www
.Wheelchair-Bodybuilding.com).

JUST
BECAUSE
PEAK PERFORMERS
Dobbins \ www.BillDobbins.com
HEATHER FOSTER SINGS No, really. The New

York flexer is a member of the NYC Masters
Chorale and will perform with the group at YEN-UINE CHARM Yenny Polanco, who caught my
Lincoln Center in May. eye at the ’07 NPC T.U Fitness Championships, has
a competition résumé that covers the alphabet.
I couldn’t resist this shot of the Massachusetts
trainer by East Coast lens master Reg Bradford.
MORE
BOMBSHELLS
Khristy Poteat,
showed potent
potential last
year, taking SNOW
fourth in her BUNNY
class at the Fig
Nat’s.
LIVING IN IDAHO During her year

off getting used to living Idaho,
Marika Johannson-Gethin took
up snowboarding, and she took
to it like a.… Well, she was born CASTING CALL When they’re ready
in Sweden. “I just started jump- to do a reality show called “The Fit
Bradford
ing,” reports Marika, who admits Wives of Atlanta,” Heather Green

that she’s “the biggest girl on the should be first in line for a starring
slopes.” Look for her to take up role.
flexing onstage again next summer.

PUMP PORTRAITS
Just because
I love this
pic of Toney
Freeman
A different kind of Mak attack. and Cynthia
Laura Mak and Brooke Quist plan James.
to tie the knot in September—and Thanks for
Lucky guy. Bill Dobbins greets by “knot,” I don’t mean a new everything in
Sharon Bruneau at a party in honor design for Laura’s clothing line. A.C., C.J.
of Kenny Kassel that took place
during IM Pro weekend (see below). Photography by Ruth Silverman
Sign of the times. Muscle diva Lauren

Powers, here with ALR’s Krissy Chin,
is dialing it back. She made her figure
debut at the ’08 NPC Excalibur—with a
film crew following her, natch.
Solomon
solo. A rare
siting of “Pro
Bodybuilding
Weekly” host
Dan Solomon
without his
partner in
prime time,
Bob Cicherillo.
Fredrick
Guess it’s only

women who
go to the rest
room in pairs.
My old friend Rob Sims (above) is one of the busiest photographers on the
planet, and, apparently, has one of the dirtiest minds. His RobSimsStudios
.com promises “the hottest, sexiest and most revealing videos ever filmed!”
Arnold Sports Festival Preview

Did Iris Kyle regain her Ms.
International crown after her
seventh-place slip of 2008?
Did Jen Hendershott top last

year’s Hooter’s routine in the
Fitness I?
Did Figure O champ Jenn

Gates end up skipping the
lineup in Columbus after all?
West Coast Tribute. In January, friends of the late Kenny Kassel gathered
Find complete coverage at at one of his favorite spots, The Baked Potato, in Studio City, California,
to inhale complex carbs and share memories. Those convening at the
www.IronManMagazine.com. popular jazz club included (from left): Jeff Behar, Bill Dobbins, Timea
Majorova, Lauren Powers, yours truly, Paul Wilson and Paul Allen.
You can contact Ruth Silverman, fitness, figure and women’s bodybuilding reporter and Pump & Circumstance scribe, in
care of IRON MAN, 1701 Ives Ave., Oxnard, CA 93033; or via e-mail at ironwman@aol.com.
Antiaging Research
by Jerry Brainum
BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING
Growth
of conjecture, although numerous anecdotes testify that it
does. Bodybuilders rarely, if ever, use GH alone; it’s part of
the anabolic hormone triumvirate, with testosterone and
insulin.
Hormone The other population interested in GH is older. GH drops

about 14 percent per decade, and some antiaging research-
ers suggest that the loss of GH and insulinlike growth factor
Secretagogues 1 may be responsible for the loss of both physical and men-
tal function common in older people. IGF-1 is produced
in the liver under the stimulation of GH release. It’s also
produced locally in muscle, where it’s involved in muscle
repair and growth. Both hormones maintain muscle and
connective tissue, and their lack may be involved in the
Growth hormone, produced in the pituitary gland, is one loss of lean mass seen in the aged.
of the body’s three major anabolic hormones. The others Some studies, notably a 2007 study published by re-
are testosterone and insulin. A peptide hormone, mean- searchers from Stanford University, examined the use of
ing that it’s composed of a long chain of amino acids in a GH therapy in the aged and concluded that the risks out-
specific sequence, supplemental growth hormone must be weighed any potential benefits. It was a meta-analysis, or
administered by injection. As noted in a previous install- compilation, of previous GH studies, most of which used
ment of this column, GH use by athletes and bodybuilders excessive doses and produced such side effects as periph-
is rampant, mainly because it remains undetectable by cur- eral edema, which is water retention in the extremities,
rent drug-testing methods. Whether using GH alone pro- joint pain, muscle pain, glucose intolerance and loss of
vides any true anabolic effects to athletes remains a matter insulin sensitivity. The latter two effects can set people up
for diabetes if they have the genetics
for the disease. Although it wasn’t
mentioned in the Stanford analysis,
numerous recent studies show that
much lower doses produce the ben-
efits of GH minus the side effects.
Still, the fact that GH must be
injected presents problems for
many people. Injections don’t dupli-
cate the hormone’s natural release
pattern, which could be related
to side effects. GH is normally re-
leased in small bursts, or pulses,
several times a day, with the major
pulse released during the initial 90
minutes of sleep, during stage-4,
deep sleep. Because of the problem,
researchers have sought other ways
to boost sagging GH. Since GH is
nothing more than a complex pro-
tein, though, taking it orally means
it would just be broken down in the
gut.
As research into the mysteries of
GH continued, scientists discovered
Neveux \ Model: Carl Suliani
GH receptors in the body and that

much smaller amino acid peptides
could interact with them to stimu-
late GH. Those peptides are called
secretagogues and usually consist
of about six amino acids linked
Numerous recent studies show that lower doses

of GH produce the benefits of GH without the side
effects for older people.

together. Researchers also discovered ghrelin,
another natural GH secretagogue. With that
information scientists developed drugs such
as MK-677 that mimic the effects of ghrelin
and other GH secretagogues in the body.
Secretagogue drugs offer considerable
potential advantages over GH injections. For
one, they can be taken orally with no loss
of activity. They boost the natural pulsatile
release of the body’s own GH. Although older
people often have less GH, the pituitary con-
tinues to synthesize it throughout life. The
problem is that other substances, such as so-
matostatin, that inhibit GH release also rise
with age. GH release itself is governed by a
balance between growth-hormone-releasing
hormone and somatostatin. For unknown
reasons, the body makes more somatostatin
with age, while GHRH remains stable—an
imbalance that favors somatostatin domi-
nance and less GH release.
Oral GH secretagogues such as MK-677
bypass the somatostatin barrier by interact-
ing directly with GH receptors, thus produc-
ing GH release. Since GH is quite expensive,
an effective oral drug could replace GH
injections and even eliminate most current
GH-related side effects. The question is, Do
the oral GH-releasing drugs work in the real Oral GH secretagogues such as MK-677 bypass the somatostatin
world as well as they do on paper or in the barrier by interacting directly with GH receptors, thus producing
lab? GH release in the body.
A few studies show that GH secreatagogues
such as MK-677 increase the body’s GH pro-
duction in both the young and the old. In the most recent visceral bodyfat, MK-677 had no effect on that particular
study that examined the effects of MK-677, 65 healthy fat-storage area. Fasting blood glucose rose, while insulin
people aged 60 to 81 received either 25 milligrams of MK- sensitivity declined, which is common with GH injections.
677 or a placebo for two years.1 During the first year some The most common side effect, however, was an increase in
subjects got MK-677, while others got a placebo. After the appetite that subsided in a few months. That’s no surprise,
first year those who had taken the placebo took actual MK- since MK-677 mimics the effects of ghrelin, which has a po-
677, while those who had been taking the MK-677 either tent appetite-stimulating effect. Some subjects also expe-
continued using the drug or were assigned to a placebo rienced a mild lower-body edema and muscle pain. On the
group. That’s known as a placebo-controlled, randomized, other hand, low-density lipoprotein declined in those on
crossover double-blind study and is considered the highest MK-677, an effect not produced by GH injections. A high
quality study available. count of LDL is linked to cardiovascular disease.
As expected, the drug produced GH in amounts typical The authors note that MK-677 likely works because it
of young adults in the older people who used it, to the ex- mimics ghrelin in activating the body’s GH receptors. That
tent that 20 percent of lost lean mass was regained. Bodyfat system has a built-in safety factor because as GH rises,
increased on their arms and legs, which was surprising so does IGF-1. The increased IGF-1 signals the pituitary
considering that GH is always linked to less bodyfat. While gland that the body has reached its optimal GH point. The
GH injections have been shown to decrease dangerous pituitary responds by ceasing GH release. The increased
fat stores in those on MK-677 reflect the ghrelin-like activ-
Since GH is quite ity of the drug. While GH promotes fat oxidation, ghrelin
promotes fat accretion. Although that doesn’t sound good,
consider that many older people lose their appetite, which
expensive, an adds to the loss of muscle that frequently occurs. Unfor-
tunately, MK-677 didn’t have any discernible effect on
effective oral drug strength, function or quality of life in this study.
GH injections don’t increase strength in older people,
could replace GH however, or in younger people not deficient in the hor-
mone. Only one study found an increase in strength in
injections and even older men on GH, and they were also using testosterone. In
this study, though, MK-677 did counteract three common
eliminate most factors related to muscle loss with age: reduced GH secre-
tion, loss of fat-free mass and inadequate food intake.
Could GH secretagogues benefit those who are younger?
current GH-related Some preliminary studies show that giving MK-677 to
young men boosts GH release and even encourages gains
side effects. in lean mass. Secretagogues bypass the body’s usual limita-

BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUI Anitaging Jerry Brainum’s
Research
tions on GH release. On the other hand, using a drug that
Merv
Anecdotal evidence shows that a combination of GH,
mimics ghrelin, such as MK-677, could reverse the effect of testosterone and insulin is largely responsible for the
GH by causing hunger—and a considerable gain in body- noticeable difference in muscle mass between many
fat. I doubt that few bodybuilders would consider that an current bodybuilding competitors and those in the past,
advantage. who did not use that combination of drugs.
GH secretagogues not based on ghrelin may be effec-
tive GH boosters without the negative body composition
changes linked to a ghrelin-based drug. The primary ad- the placebo group. The authors suggest that many of the
vantage of such drugs, however, is to restore GH-releasing favorable effects ascribed to GH occur because athletes
ability in older people at far less expense and in a more believe they will.
natural manner than in present GH replacement therapy. That isn’t unprecedented. More than 25 years ago a
study was published in which powerlifters were told that
GH Effects in Athletes: they were getting injections of an anabolic steroid called
Deca-Durabolin. About nine out of the 12 lifters reached
Real or Imagined? their best lifts during the study. All the lifters had received
Published research linking ergogenic effects to growth placebo injections—which just goes to show that you can
hormone use is scant. Yet its prevalence in bodybuilding never discount the power of the placebo.
and athletics cannot be denied. Surely GH does something
to boost athletic prowess or muscle size and strength gains. References
Indeed, anecdotal evidence indicates that a combination
of GH, testosterone and insulin is largely responsible for 1 Nass, R., et al. (2008). Effects of an oral ghrelin mimetic
the noticeable difference in muscle mass between today’s on body composition and clinical outcomes in healthy
bodybuilding competitors and those in the past. GH by older adults. Ann Inter Med. 149:601-611.
itself isn’t very anabolic, but when it’s taken in that com- 2 Meinhardt, U., et al. (2008). The power of the mind: An
bination, the three hormones appear to offer a synergistic evaluation of the placebo effect in a study of GH on physi-
anabolic effect that hasn’t yet been explored or defined by cal performance. GH IGF-1 Res. 18(Supp): S34.
mainstream science sources.
A recent study suggests that any gains made from using
Editing errata: In the February ’09 installment of this
GH are entirely due to the placebo effect.2 Sixty-four non-
column, “Testosterone and Rapid Weight Loss,” the
competitive recreational athletes were randomly assigned
statement, “The more SHBG your body has, the less
to either a placebo or GH group, the latter getting two mil-
testosterone you have in your blood,” should have read,
ligrams a day of GH. The athletes didn’t know which group
“The more SHBG your body has, the less active testos-
they were in. Physical performance was measured by vari-
terone you have in your blood.” Also, the statement, “In
ous tests that examined endurance, strength, power and
addition, the carbohydrate and fat may have spurred an
sprint capacity. More men than women believed they were
increased release of growth hormone,” should have read,
receiving GH—81 percent vs. 31 percent. The men who
“In addition, the reduced carbohydrate and fat may have
thought they were taking GH improved both perceived and
spurred an increased release of growth hormone.” IM
measured physical performance, even though they were in

Only the Strong Shall Survive
Consistency
The Critical
Variable
by Bill Starr
T
he road to success break—party or train? Some athletes nor is it just for the young and
in strength training have jobs, which greatly squeezes robust. Rather, it needs to be an
begins with the resolve their free time. Frequently they integral part of every person’s life
to train regularly. For have trouble finding a gym that has for as long as he or she can move
any routine to produce the equipment they need. Or they and is breathing. Keep in mind
results, the athlete must work don’t want to pay $10 or more for a that strength training is a relative
out consistently. Hit-and-miss workout at a la-di-da fitness facility. term. While the pro lineman who
scheduling just doesn’t get the So they decide to just wait until they moves massive amounts of iron
job done. I’ve often noted that a return to school to resume their is doing strength training at the
poorly designed program done with strength programs. extreme level, so is the 50-year-
persistence will bring about greater The story’s much the same for old who trains with much lighter
gains than a perfect program done those who have graduated from poundage in order to stay fit and
haphazardly. high school or college and have, in achieve a pleasing physique, and
For scholastic and collegiate effect, ended their careers in their so is the individual coming back
athletes that isn’t a problem chosen sports. They lifted weights after a serious knee injury with
because regularity is built into their in the first place so they could excel hopes that he’ll be able get strong
program. A well-equipped gym is at their sport, but as that’s now enough to run again. The one thing
readily available, as well as a coach history, why train? Those who have those who are trying to maintain
to organize and supervise the decided to retire from Olympic or improve their strength all have
workouts and a requirement that lifting and powerlifting frequently in common—and I’m including
the prescribed workouts be done find it a difficult transition to activities that involve the respiratory
at certain times and days during training merely to be fit. Preparing and circulatory systems—is that if
the week. Plus there’s the luxury of for contests was the fuel that drove they want to succeed in their quest,
training with teammates, which them to put in hours in the weight they must train regularly.
makes the experience enjoyable. room. To switch that mind-set is Changing from a competitive
It’s what happens when athletes something quite a few are unable to attitude to one aimed at better
aren’t attending classes that really do. If they do continue training, it’s overall health isn’t easy. The rewards
determines how motivated they usually halfheartedly, and skipping for being proficient in a sport are
are to get stronger. High school workouts is the norm. tangible—trophies, recognition,
and university athletes face a great Strength training, however, high self-esteem—but those in
many distractions when they’re on isn’t just for competitive athletes, their 20s and 30s rarely think much

Model: Ahmad Ahmad

about their health. It just isn’t a ab work. workout by doing chins and could
major concern, and they take it That lasted about three weeks. I generally do a minimum of 15.
for granted. Of course, as they get found I couldn’t swim long enough Maybe I hadn’t been warmed up
older and the aches and pains start in the ocean to do much for my or mentally ready when I tried
mounting up, they begin thinking pulse rate, and the beach was too the rope: With determination I
seriously about taking some steps to slanted to run on. Running on jumped up, gripped the bar, did
aid their cause. the road was out of the question three chins, let go and had to lie
It wasn’t easy for me to make because there were no shoulders, down on the grass because I was
the change. Olympic lifting was and the locals drove as if they were so dizzy—at that point both angry
the core of my existence. I woke at the Daytona 500. What really and confused. How in the world had
up thinking about my upcoming altered my decision to stop lifting I lost all my hard-earned strength
training for that day and fell asleep weights, though, came when I so fast? More important, why had
going over what I did in the gym. My visited the campus of Church I allowed it to happen? I’d become
diet was built around gaining size College of Hawaii in Laie. I wanted weak, and I hated it. From the age
and strength. My daily routines on a to see if the school’s library had of 15 I’d wanted to get bigger and
Keep the workouts simple. Three primary exercises for the major groups
and one or two ancillary movements for the smaller muscles are sufficient.
Model: Derik Farnsworth

training day were geared to put me sufficient references on nutrition, stronger and through many years
in the gym at a certain time of day, which I planned to include in my of weight training had achieved
fully prepared for what lay ahead. book. It didn’t. I wandered around, that goal. Because I’d gotten lazy for
My relationships, work and leisure found a small weight room, then just a few weeks, it was gone. I still
time revolved around my training. a wrestling room. A climbing rope looked strong, but that didn’t matter
After I lifted in my last Olympic hung over one of the mats, and I because I knew the truth. I was a
meet in California, I moved to was curious to see whether I could wimp.
Hawaii. Since I couldn’t come up still climb one. I’d taken pride in That’s when I pledged to myself
with a good reason to beat myself the fact that I could make it to the that I would rectify the situation
up with the weights any longer, I top without using my feet or legs. I regardless of how long it took, and
quit training for the first time in got halfway up and was exhausted. when I got strong again, I’d never,
17 years. While competing, my I had to hang there for several ever lay off. That was 36 years ago,
training credo had been based minutes before I got my composure and I’ve kept that promise to myself
on consistency, and I’d guess that under control, and then with feet, ever since. It hasn’t always been
I missed only a couple of dozen legs and hands gripping the rope for easy. I’ve been in positions where
workouts over those years. dear life, I slid down and dropped to finding any type of gym was a
Oh, I was going to exercise the mat, totally spent. problem. On two separate occasions
because I was vain enough to I was stunned, but the real kicker when I didn’t have a car, I had to
enjoy how I looked, but instead of came after I regained my breathing walk for more than an hour to get
pounding my joints with iron, I was and walked outside. There was to a gym. One winter I stayed with a
going to swim in the Pacific, only a chinning bar, and I vowed to friend who lived on a remote hilltop
50 yards from my house, run on the redeem myself. When training at where there wasn’t a fitness facility
beach and do chins, pushups and Muscle Beach, I’d finish off each within 30 miles. Within a few days

I scrounged equipment from
neighbors and worked out on a
Sears bar with plastic weights.
Those who know me realize
how much I loathe mornings,
but if my options are to miss
a workout or train in the early
a.m., I’ll choose the latter. I
remember the time Tommy
Suggs, weightlifting great and the
guy who brought me in to work
at Strength & Health years ago,
bought a nice chunk of land in
Arkansas and wanted me to come
and see it. As it was a day and a
half drive from the Gulf Coast, we
had to be on the road by no later
than 8 a.m. I worked out at 6:30.
On the way back we spent a night
in a motel, and I got up before
the sun to get in my scheduled
run—certainly not fun, but worth
the trouble to stay consistent.
I’ve also trained in Fielder’s Shed
when it was 17 degrees with no
heat and over 100 degrees without
even a fan.
My point is not to give the
impression that I possess some
special fortitude. If anything,
I’m no more than average. Many
friends and former training mates
can relate similar tales, some
much better than mine. All it
takes is a bit of dedication, and
anything is possible. I mention
them because if I can do it, so
can you, as long as you do some
planning and make adjustments
in your program.
Tommy Suggs was a tax
accountant at the time I stayed
with him and Karen. Tax season
meant that he had to spend long
The reason so many fail to stay consistent when they
Model: Ahmad Ahmad
hours at his office because those embark on any type of strength program is that
six weeks brought in about 90
percent of his yearly income.
they’re not realistic. Typically, they do too many
Normally he trained with a group exercises and schedule too many days for training.
of his friends in his garage at four
o’clock. During tax season he
went through a shortened version
of his normal routine at 6 a.m. His that they’re not realistic. Typically, in their lives, such as work, family,
workload dropped during those six they do too many exercises and social obligations and unexpected
weeks, but he was able to get it back schedule too many days for training. circumstances. For a few weeks
quickly once April 15 came around. They join a gym, write out a routine all goes according to plan. Then
What it boils down to is just how that includes exercises for every they’re forced to miss a Wednesday
important training is to you. If it bodypart, and, because they’re so because of a surprise birthday party
ranks high, there’s always a way to eager to make gains, they vow to lift for a close friend. The very next
make it happen. no fewer than four times a week, week that same friend gets tickets
The reason so many fail to stay sometimes five or six. for the North Carolina–Maryland
consistent when they embark on That’s fine on paper, but they fail basketball game—can’t miss that.
any type of strength program is to consider the many other factors They skip two sessions the following

week because of visiting in-laws. of exercises in your routine, you’ll
You Can Get
And so on and so forth.
After two months of hit-and-miss
be able to complete the workout in
an hour or an hour and 15 minutes. Bigger,
training where virtually no progress
has been made, the decision is
Contrast that with trying to do a
long list of movements; you’ll end Stronger
made to put aside training until
there aren’t so many interruptions.
up being in the gym for two hours.
That’s too long for the following and Leaner
Faster Than Ever Before!
Sadly, that time never comes reasons: It isn’t as productive, you
because, as we all know, things get won’t be able to recover as well, and You dont have to burn hard-earned muscle
more hectic, not more placid, as we when time is short, you’re more apt as you melt away fat. Now you can actu-
ally build more muscle size and strength as
go through life. There will always to skip a longer workout than you your abs get razor sharp and you get ripped.
be some excuse for not training if would one that you could complete Thats the attention-grabbing look you want
you’re not dedicated to your cause. in an hour. now, and the new FAT TO MUSCLE 2 shows
Instead of embarking on an Another helpful consistency you how. You’ll discover:
ultra-ambitious program to get in idea is to have one program in your
• Precise nutrition guidelines and diets- eat
shape fast, the smarter approach is repertoire for the occasions where to max out your muscles as pounds of ugly
to use a three-day-a-week schedule you unexpectedly get jammed up bodyfat dissappear. (Lear the Carb-Stacking
and limit the number of exercises for time. It’s happened to all of us for strategy that can transform muscle size and
for each workout. That gives you a one reason or another. One Friday stroke the fat-burning furnace. )
great deal of flexibility and is one I arrived at the gym at my usual • Which substance-found in almost any
of the keys to staying regular with time and found a note on the door kitchen -is the ultimate aid of energy, better
muscular response and fat burning.
your training. Let’s say you can’t stating that the building would close
• How dairy can help you burn fat- yogurt
make it to the gym on Monday, your at four o’clock. The gym was part of cheese and milk can get you leaner.
heavy day. No big deal: Just do that the Parks Department, which closed • How to increase fat use with a minimum of
intended workout on Tuesday and at every opportunity under the aerobic exercise, and why aerobics may be
come back on Wednesday with your sun and without any prior notice. a wasted of time for a lean, muscular look.
light day. Using the heavy, light and I hurried in, checked the clock and • The amazing direct/indirect Fat-To-Muscle
medium system also gives you an saw that I had less than 40 minutes training program-with this innovative routine
it appears as if you train a bodypart only
edge, as the light day is easy to slip in which to do my regular Friday
once a week, but you really train each twice
in next to the heavy and medium session, which took twice that long. thanks to indirect work and each workout
days. It was irritating, but I had a plan for takes less thatn an hour.
Then there are hectic times just that kind of situation. It wasn’t • The 8 Key nutrients for faster fat burning,
that force you to miss training on the first time I’d been squeezed for including how much to take of each.
Monday and Tuesday. You’re still workout time. • Top 6 fat-to-muscle tricks. (great info)
okay. Train Wednesday, Thursday, I shortened my warmups, set up • The10 rules for super en-
ergy. the secrests to melting
Friday. That may not be something three stations for the exercises that
away bodyfoat as you build
you’d want to do often, but it’s fine I’d planned to do that day—back lean, ripped musscle are all
occasionally and in all likelihood squat, bench and shrugs—then did packed in this bulletin-eat-
will only happen a couple of times them in a fast circuit. Really fast. ing plans, workout routines,
a year. Three back-to-back sessions No rest at all between sets except metabolism-acceleration
aren’t that demanding when you to change the weights. I was really techniques and the best fat-
employ the heavy, light and medium blowing at the end but felt great to-muslce-pack on more as
system. Also keep in mind that you because I’d been able to work up to you burn fat, and look your
hard, musclular best in record time.
really have seven days for getting in nearly the same amount of weight
your three workouts. on every exercise that I normally Just $9.95
As important as the work that used for a longer session. I was plus $6.50 postage & handling ($15 outside North
America) (Caifornia residents add 8.25% sales tax)
you do in the gym is the positive also pleased with myself for being
Credit card orders call
mental attitude you gain by being prepared enough to adapt to the
consistent. Knowing that you problem. 1-800-447-0008, offer ITS
fulfilled an obligation you made Vacations and travel present YES! I want to transform my physique. Rush me
to yourself is satisfying and self- unique difficulties for consistent
IRONMAN’s Fat to Muscle 2.
motivating. training, but they can be overcome
Rush my
The second part of the equation is with some planning. If you know for copy to: ....................................................
to keep the workouts simple. Three certain that there isn’t going to be ....................................................
....................................................
primary exercises for the major any place where you can work out Enclose check or money order for $9.95 plus
groups and one or two ancillary at your destination, carry a pair of $6.50 shipping paybale to: Home Gym Ware-
house, 1701 Ives Ave., Oxnard, CA 93033.
movements for the smaller muscles 20-pound dumbbells in your car.
Credit card orders call Toll Free
are sufficient. If you apply yourself They’re compact and very versatile. 800-447-0008, offer ITS
fully on those exercises, you’ll reap It’s not rocket science to be able to CA residents add 8.25% sales tax.Foreign orders
(except Canada) add $15 shipping. Payment in U.S.
greater gains than if you spread put together a vigorous workout dollars drawn on U.S. banks only.
out your sessions with six or seven with just those dumbbells.
exercises. By limiting the number If you’re going to be staying with

friends, ask them to find out where can be completed during lunch in all that time and effort when
the nearest gym is located. If you’re hour or at home. It helps to have he’s no longer participating in a
staying at a motel, find out if it has some equipment available in your sport, I give him a list of reasons for
a fitness facility. If it doesn’t, ask the house or apartment, even if it’s making it a priority in his life. For
clerk to look in the Yellow Pages to just dumbbells. An Olympic bar starters, regular training makes you
see if there’s a gym close by. Travel and some bumper plates give you physically and mentally stronger.
on your nonlifting days, and I’ve a lot more choices, but dumbbells Strength is the foundation of all
found it invigorating when I’m on will suffice for a light day. It works, movement. Movement means
a long drive to stop about halfway but you absolutely have to do both freedom from dependence on
there and take a 45-minute walk. If I workouts some time in that week. others—and that in itself is enough
can find something to do chins on, I Speaking of having equipment motivation for me. The mind
knock out two or three sets and get a at home, that’s one of the best works more efficiently in a fit
jolt of energy for the rest of the trip. things you can do to help you train body. Exercising on a regular basis
When all else fails, figure out how consistently because it gives you a benefits the circulatory, respiratory,
to do a freehand workout in your great deal of flexibility as to when digestive and nervous systems.
motel room. You’ll be surprised you train. It saves traveling back and You’ll rest more soundly, have a
at how many exercises you can forth to a gym, having to wait for a better appetite, be able to control
come up with once you set your station you need to use, the expense your bodyweight and have a more
brain to the project: pushups, of memberships and the necessity active sex life. You’ll have more
handstand pushups, chair dips, of training within prescribed time energy, and because you look fit,
situps, crunches, kneeups, leg limits. A well-stocked gym is great, you’ll have higher self-esteem and a
raises, squats, lunges, calf raises, but even a few pieces are often more positive outlook on life.
good mornings. If there’s anything enough. Over time, you can add People who train consistently pay
around to use as weights, such as to what you have by buying used closer attention to what they eat
phone books, you can add curls, equipment from classified ads or and take nutritional supplements
triceps kickbacks, front and lateral yard sales. that enable them to work harder
raises and presses. Many people As you grow older, the in the gym and recover faster. They
are surprised at how effective such importance of training habitually also make sure they get enough
an innocent workout can be. More goes way up simply because you’re rest to be at their very best at their
than one person has told me that he not able to handle as much volume next workout. No matter how much
actually got sore in some muscles in a workout as you did when you money you have, you can’t buy
after such a low-resistance session. were younger. So a missed session strength or overall fitness. They
They all said they felt a rush of will set you back not just a few must be earned with sweat and
energy after they exercised. They workouts but often a few weeks. I’ve determination. The good news is,
also felt good because they hadn’t found, however, that older athletes they’re available to anyone willing
skipped a workout. While it may have little difficulty in staying to put forth the effort.
seem like a small thing, to me it consistent. They know the value of So whether you’re a sophomore in
isn’t. It means that when you make systematic exercise and usually have college wanting to make the starting
a commitment to yourself or to more freedom in their daily and lineup on next year’s football team,
others, you’re duty bound to honor weekly scheduling of activities. a thirtysomething executive in a
the pledge. Do it with your training, One of the main reasons training growing corporation who wants
and you’ll be more apt to do it in consistently is critical to making to maintain your strength and
dealing with your family, friends progress is that any program worth physique or a 60-year-old retiree
and business colleagues. its salt is designed for synergy. That who wants to continue to feel good
Now for some suggestions for means the various workouts fit and stay active, train consistently:
those who are really pressed for together and influence one another. the best way to achieve all those
time. I know of quite a few in that When formulating a program, goals. Heavy or light, it doesn’t
situation, most of whom are athletes keep in mind that what you do on matter—just so you train regularly.
I worked with at Hopkins who are Monday has a direct bearing on the I’ll close with an appropriate adage:
moving up the corporate ladder. Wednesday and Friday sessions. Where there’s a will, there’s a way.
The jobs pay very well, but people If you miss any of those workouts,
exchange those financial rewards not just the next one is negatively Editor’s note: Bill Starr was a
for long hours, which means there’s affected but the one following that strength and conditioning coach
little time left in which to train. In as well. Getting stronger is a long- at Johns Hopkins University from
many cases the gyms are closed term process, a systematic rhythm 1989 to 2000. He’s the author of The
before they end their workday. of training and recovery, both of Strongest Shall Survive—Strength
The solution: Use the same type which are aided by good nutrition Training for Football, which is avail-
of program that in-season athletes and rest. able for $20 plus shipping from
benefit from, which is one heavy When someone tells me that Home Gym Warehouse. Call (800)
day on either Saturday or Sunday he’s having trouble getting excited 447-0008, or visit www.Home-Gym
and another light day some time about training again because he .com. IM
during the week. The light day can’t see any purpose in putting

MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BOD
MIND/BODY
Mind/Body
BOMBER BLAST
Iron Halos, Steel Commands Soaring through workouts
There’s no time to waste. Grasp the iron now. Pump or burn.
A
h, the weekend to myself. Laree’s gone to visit her
mom north of the Napa Valley in California’s charm- Curl or curl up, push or be pushed, pull up or be pulled down,
ing wine country. The sun clings to the thin edge of press on and on—or be depressed.
fall, unable to conceal the restrained cold of a restless winter. Screech, scream, clang, clank, thump.
There’s a lot said in the candid utterance, “Brrrr,” on the lips of We must be prepared on all occasions. I prefer not to
those whose sleeves are too short for the chilly day. exhibit necessary harshness in the public square, but believe
I miss Laree already. It’s dinnertime. I’ll open a can of it or not I just resisted the temptation to abandon today’s
tuna. Mugsy will join me. I’ll ruminate, Mugs will purr, and the workout and submit to sulking and brooding and counting
world’s problems will diminish; we shall solve them one by my woes. How scary is that? Instantly I shall don my favorite
one. What’s this? We’re outta tuna? You’ve got to be kidding! shredded T-shirt, have a slug of Bomber Blend and head to
Wall Street falls, Washington’s bailout fails, Main Street the gym, where angels are known to reside.
fumbles and now this: a devastating home-front fish-flop. Upon my return, I’ll recall in sufficient detail my continued
We’re finished. defeat of the will to quit, which attacks us all when we least
Just kidding about the tuna. expect it.
Trouble is contagious. I’ve been getting more and more Well, I’m back from my workout, and it’s now Monday, a
e-mail from guys who are having difficulty looking the iron in day later. I entered the weight room, and it was mine. Not
its cold, hard mug. I’ll bet there are an equal number of gals, a sign of life—only the music, unaware of itself as it danced
but they don’t complain. They don’t see what they used to around the equipment. I decided to follow the impetuous
see—playfulness, pump, promise, progress—and shrug their sounds and set up the apparatus for a quadruple multiset
shoulders in dismay. blast.
It’s a bleak place, an ugly viewpoint, a revolting predica- Four cycles of four consecutive exercises—torso-demand-
ment, when what was once the answer is now the ques- ing rope tucks, incline dumbbell presses, straight-arm pull-
tion. The vital activity that eased yesterday’s pain is now the overs and wide-grip pulldowns—composed my scheme to
source. The invigorating challenge of earlier days is today’s light up the upper body.
burden too heavy to bear. Reps ranged from 35 on
My shoulders love to work,
I don’t have the
but they have grown grouchy
energy, the endur-
lately. They, left and right,
ance, the strength,
often prefer to work alone—
the will. I don’t
much more productive.
care.
I’m weary, I’m
frustrated, I’m sore
all over. Oh, my
aching back.
Oh, no, you
don’t, you wingless
pretender. Get ye
behind me, thin
tin fake. You, un-
guarded and sus-
ceptible bomber,
are listening to the
wrong voice with-
in—an imposter of
the soul, an agent
of threat to muscle
Neveux \ Model: David Dorsey
might and all that

is good. Confront
the lying demon,
the deadly enemy!
340 APRIL 2009

torso- and cardio-demanding rope tucks to 10s and 12s on
the three basic muscle makers that followed. Health Issues
It worked. Anything works—everything works—after the
first 10 years of devoted weight-training madness. It’s all in the
way you approach the iron, your attitude and finesse, intensity
Serious Smoke Out
and sufficiency.
Y
Be encouraged, lad and lass. When you’re new and just
ou may think the secondhand
starting, unsure and unpracticed, anything and everything smoke scare is overblown, but a
works. As you continue, though, should you continue, pat-
terns and plans evolve that assure sound muscle and strength
new study of about 1,200 women
development. Favorite routines and even misguided schemes found otherwise. Those who’d
drag us through the tangle of weights and cables, sets and
reps and injury and repair.
never smoked but had been
We may never arrive at the destination we sought, but exposed to secondhand smoke
we’ve arrived where we are, and that’s good. Sing-song quad
sets work when the gym and training seem like hell. I got me a
15 minutes one day a week
halo made outta tempered steel. during a 10-year period were
The four-set roam-a-gym workout went well. Haste-in-pace
would have ruled 50 years ago, but slow walks from gear to
almost 70 percent more likely
gear with purpose minus the hurry took control. I’ll blast it to develop narrowing of the ar-
when I get there. Meanwhile let me breathe...deeply.
Let’s see: Directly and indirectly, I excited the abs and torso;
teries than those not exposed.
the shoulders, chest and back; the bi’s and tri’s and dimly lit Steer clear of smoke-filled
up the cardio system. What area would appreciate and enjoy
an extra charge?
rooms if you care about your
I think back to my origins and what always worked when I heart and circula-
was a kid. When in doubt, without knowledge or equipment, a
job or responsibility, knock out some dips. They get everything
tory system.
and anything every time. There are 99 grooves to choose —Becky
from, invent or discover. As when you find a purse full of loose
change, you can’t buy much, but you sure feel rich.
Holman
The purse is emptied without haste or waste, and the rear
exit is my final exercise—one set of one rep, and I’m outta
here. Hello and good-bye, stacks of steel. It’s been a blast.
En route I pass a very seductive combination, a sturdy upright
only six feet from the 25s. I am weak. Stress
I grab a single dumbbell with hand A and the sturdy upright
with hand B and arouse the shoulders and outer biceps with
a series of one-arm lateral raises. That exercise has become
Walk It Off In nature
a recent favorite because it has spirit and personality and is
very forgiving. My shoulders love to work, but they’ve grown
a little grouchy lately. They, left and right, often prefer to work
alone—much more productive.
Done! More to do, but I have nothing left. That might be my
biggest mistake, my biggest regret. More to do but nothing
left. I’m still learning and have yet to discover when enough is
enough. In the meantime, I press on.
We have single sets, supersets and a range of multisets at
R
our fingertips. Single sets and supersets have made up the
majority of my training menu over the years. They provide the
esearch out of Japan
feast for bulking up, cutting up and just plain celebrating. We suggests that a stroll through
wish we were younger, most of us, but aren’t you glad you
can pull up a bench anywhere at the table and dig right in? a forest or park can lower
It’s kinda like flying, bombers. Once you’ve done it, you
never forget how.
stress levels and cortisol. That type
Higher and higher; the sky’s the limit. of nature walk also boosted the
—Dave Draper
immune system, including raising
Editor’s note: For more from Dave
Draper, visit www.DaveDraper.com and
the counts of cancer-fighting blood
sign up for his free newsletter. You can proteins.
also check out his amazing Top Squat
training tool, classic photos, workout Q&A —Becky Holman
and forum.

MIND/BODY BodySpace Physique of the Month MIND/BODY
Elijah Maine
B
odySpace member Elijah Main, a.k.a. “SuperMaine,” set
a record for this feature: A United States Navy Seabee,
Elijah is stationed at a naval air base in Sicily, and he flew
all the way to Palm Springs, California, for the shoot. That’s the
longest distance ever traveled by a BodySpace member for his
or her photo shoot.
Born in Rochester, New York, Maine joined the Navy at 18,
wanting to try something new and with the long-term goal of
being part of making the future safer for his kids. That goal was
tested a few years later, in 2005, when he received his orders
to deploy to Fallujah, Iraq. Only days before he left, Hurricane
Photography by Ian Sitren \ SecondFocus

Katrina hit the base in Gulfport, Mississippi, where he was
stationed.
Elijah was evacuated to New York with his young family, but
he lost everything in the hurricane and floods, even his uni-
forms.He was then sent to be a part of the rescue and relief ef-
fort. He felt good being able to help, he says, but it was tough
because he needed help too.
Elijah has since done two tours in Iraq and has also
served in Kuwait, Belize and Diego Garcia. Along the way
he got into lifting weights in often makeshift gyms. Then
he discovered BodyBuilding.com’s BodySpace, the online
community for like-minded people looking for inspiration
and motivation. There he quickly found new ways of work-
ing out and new people with whom to share experience
and information.
Now, “SuperMaine” tries to talk with as many people on
BodySpace as possible, finding most of them inspirational.
In addition, he’s proud to hear
that he’s the inspiration for oth-
ers, which comes back to Elijah’s
long-term goals. He wants to keep
helping people and having an im-
pact on their lives. He wants to be
somebody people can talk to and
maybe, even more, be someone
who leads by example.
So visit Elijah on Body
Space at BodyBuilding
.com; while his handle is
“SuperMaine,” you can
also find him as “1jz300”
and online directly at
BodySpace.com/1jz300.
Tell him you saw him in
IRON MAN and that you
heard he made a long
journey to get here.
—Ian Sitren
Editor’s note: For

more BodySpace bodies
and info, visit Bodybuilding
.com.

MIND/BODY New Stuff
Biggest Rage! MHP’s new preworkout formula
D
ark Rage introduces a new technology and an exclusive psycho-
tropic stimulator that can bring you the most insane muscle pumps
and intense workouts you’ve ever experienced. It’s MHP’s new next-
generation preworkout formula with patent-pending dual-action EPO-NO
technology. Dark Rage stimulates the production of EPO, which increases
red blood cell production and blood volume. The dual action forces a large
volume of blood through veins, causing a much greater pump than you get
with conventional NO boosters.
Dark Rage’s exclusive psychotropic
cofactor, beta-methoxyphenylethylamine,
stimulates the release of adrenaline, induc-
ing a powerful state of rage to fuel you
through your workout. It greatly increases
mental focus and the sense of euphoria:
You’ll be in the zone. To support the new
level of training intensity, Dark Rage also
contains key performance-enhancing
ingredients such as a multiphase creatine,
beta-alanine, branched-chain amino acids
and taurine to increase muscle size and
strength and boost your workout stamina.
For more information on Dark Rage call
MHP directly at (888) 783-8844, or visit
GetMHP.com.
Success
I.Q. vs. Experience
A
n interview with Malcolm Gladwell,
author of the best-seller The Tip-
ping Point, appeared in the De-
cember ’08 Reader’s Digest. His take on
what makes people highly successful is
interesting and controversial. Here’s a quote
from the Q&A that was done by David
Hochman:
“An innate gift and a certain amount of
intelligence are important, but what really
pays is ordinary experience. Bill Gates is
successful largely because he had the good
fortune to attend a school that gave him the
opportunity to spend an enormous amount
of time programming computers—more
than 10,000 hours.... The Beatles had a musical gift, but what made them the
Beatles was a random invitation to play in Hamburg, Germany, where they per-
formed live as much as five hours a night, seven days a week. That early oppor-
tunity for practice made them shine.”
At the end of the interview Gladwell outlines five steps to success:
1) Find meaning and inspiration in your work.
2) Work hard.
3) Discover the relationship between effort and reward.
4) Seek out complex work to avoid boredom and repetition.
5) Be autonomous and control your own destiny as much as possible.
—Becky Holman

MIND/BODY Longevity MIND/BODY
MIND/BODY
Signs You’ll Live Long

A
ccording to the Novem-
ber ’08 Prevention, “In
the 20th century, the
average life expectancy shot up
30 years—the greatest gain in
5,000 years of human history.” In
“Surprising Signs You’ll Live Lon-
ger Than You Think,” author San-
dra Gordon lists many of those,
including the following:
1) Your mom had you at a

young age. If she was under tain protective compounds that
25, you’re twice as likely to live keep arteries flexible, blood
to 100 as someone born to an flowing and Alzheimer’s at bay.
older mother.
7) You had a healthy weight as
2) You drink tea regularly. Both a teen. Being overweight in your
green and black tea contain youth increases the risk of type
antioxidants and heart-healthy 2 diabetes in adulthood.
nutrients.
8) You don’t eat burgers often.
3) You walk. About 30 minutes Eating more than 18 ounces of
a day has a significant effect on red meat a week increases your
longevity. risk of colon cancer.
4) You don’t drink soda (even 9) You’ve been a college fresh-
diet). Drinking one or more a man. People with more than 12
day doubles your risk of con- years of formal education live
tracting metabolic syndrome. longer than those with 12 years
5) You have strong legs. As you or less.
age, lower-body strength pre- 10) You have a positive outlook
vents catastrophic falls. on life. Strive to flourish.
6) You eat purple food. Grapes, —Becky Holman
blueberries and red wine con-
Vitamins
Vitamin E Flip-Flop
W
hile some recent studies have
shown negative effects of vi-
tamin E supplementation, the
latest study refutes those findings. A Har-
vard Medical School study of about 26,000
women who took 600 international units
of E every other day for 10 years had sub-
stantially lower risk of life-threatening blood clots. Those in the
study who had clots before had a 44 percent lower risk of future
clots. —Becky Holman

MIND/BODY New Stuff MIND/BODY
Breakthrough Energy Booster/Fat Burner

key ingredient that triggers a signifi-
W
ant to tap into nearly
boundless energy re- cant appetite suppression, achieved
serves to power you by way of diminished glycemic
through your high-impact workload after you eat and enhanced
outs? Then you need to know release of the neurohormone
about new BetaStax cholescystokinin.
from BioQuest. It’s an What does that mean
energy-boosting, extreme to you? How about
thermogenic catalyst significant fat loss
that’s definitely not in as little as two
your daddy’s old mix weeks. That’s the
of caffeine, yohimbe result achieved in a
and green tea. In- clinical study con-
stead, BetaStax con- ducted at a major
tains a breakthrough American university
matrix of ultrabioac- on the key ingredi-
tive, pharmaceutical- ent in BetaStax. It’s
grade energy factors truly amazing what
that provide for a dra- can be accom-
matic rush that even plished when vi-
the most stimulant- sionaries are willing
resistant athletes can to settle for nothing
feel within minutes. In less than an entirely
fact, those who’ve tried new mechanism of
BetaStax report that the thermogenic action.
energy surge far exceeds anything Want to know more? Head on
they’ve tried before, including ephe- over to BetaStax.com, and get an
dra-based products. advance peek at the new future of
Better yet, BetaStax contains a thermogenic science.
www.Home-Gym.com
Best Sellers
DVDs/Videos: ing
1) “’08 IRON MAN 3) The Precontest
Pro” Bible by Larry Pepe
2) “’08 Mr. Olympia” 4) The Russian Kettle-
3) “Mark Dugdale’s bell Challenge by
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5) “IRON MAN’s Swim-
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MIND/BODY Health and Aging
Living Forever: Is It Possible?
N
o one ever said it would be easy to live forever. finding that deleting a gene known to prolong aging some-
We may need ultralow-calorie diets—think baked how ended up greatly extending life span. At the University
soybeans, sardines and protein powders—and of Washington, researchers have successfully lengthened
we’ll certainly need to break a sweat at the gym. Throw in the lives of laboratory mice by 20 percent by boosting
a generous helping of scientific advances, however, and natural antioxidants. The hope is that these findings and
beating the current world record of 122 1/2 years starts to others could point the way to entirely new classes of drugs
look downright doable. You might even live to 150 or lon- to lengthen lives or treat specific, age-related ailments like
ger—perhaps much, much longer. cancer, heart disease and diabetes.
A growing number of maverick scientists, doctors, re- Note: The above is an excerpt; for the complete article,
searchers, biogeneticists and nanotechnologists—many visit the Web site below. —Dr. Bob Goldman
with impeccable academic credentials—insist that the war www.WorldHealth.net
against aging can be won. All believe significantly longer
life spans—and perhaps eventually true biological immor- Editor’s note: For the latest information and research
tality—are not only possible but also scientifically achiev- on health and aging, subscribe to the American Academy
able. What’s more, it could happen in time to aid those of Anti-Aging Medicine e-zine free at WorldHealth.net.
now living.
“The first person to live to be 1,000 years old is certainly
alive today; indeed, he or she may be about to turn 60,”
says Aubrey de Grey, the Cambridge University geneticist
who has become the de facto spokesman of the antiaging
crusade. “Whether they realize it or not, barring accidents
and suicide, most people now 40 years or younger can
expect to live for centuries.” Nutty? Some scientists
do dismiss de Grey as a wildly optimistic crank.
Plenty of others, though not necessarily accepting
all his predictions, have joined in the search for a
real fountain of youth. “I am working on immortality,”
says Michael Rose, a professor of evolutionary biol-
ogy at the University of California, Irvine, who’s already
achieved breakthrough results extending
the lives of fruit flies. “Twenty years ago
the idea of postponing aging, let alone
reversing it, was weird and off the wall.
Today there are good reasons for think-
ing it is fundamentally possible.”
The most tantalizing findings have been
coming out of the genetics labs of big univer-
sities, where antiaging researchers are tinker-
ing with living organisms ranging from yeast to
worms and mice. Some are trying to breed for
longevity, and others are seeking to alter genes
in existing organisms to extend life. Still others are
studying how mice and flies, when put on a near-starva-
tion diet, seem to switch on an antiaging mechanism con-
nected with a gene called SIR2.
Just in the past year, researchers at Harvard Medical
School and the University of California, Davis, have de-
tected four “cousins” of SIR2 that also seem to play a role University of Washington
in aging. David Sinclair, director of the aging-research lab researchers successfully
at Harvard, has called the SIR2 group “as important as any lengthened the lives of laboratory
mice by 20 percent by boosting
longevity genes discovered so far.”
natural antioxidants.
Molecular geneticists at the University of Southern Cali-
fornia, meanwhile, stunned colleagues when they reported
348 MARCH 2009 \ www.ironmanmagazine.com

READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READE
Readers Write
Letters
Power Surge Support Leg-Blasting Inventor

I need to get something off Frank Zane
my chest. Over the past few using the
years in IRON MAN there have Leg Blaster.
been several references to the
fact that Frank Zane invented the
Leg Blaster. In fact, a man named
Jim Moore invented it back in
the 1950s. He lived in Charlotte,
North Carolina, before he died. I
think his widow still lives there. I
Photo courtesy of Frank Zane

bought a Leg Blaster from him in
the ’70s, and I still have it and use
it. Mr. Zane did modify the origi-
nal, but the idea was Mr. Moore’s.
Jerrold Gunter
Charlotte, NC
I’m so pleased to see the Power Surge series by Sean Editor’s note: Frank Zane’s version of the Leg Blaster is
Katterle. His first [installment] on the bench press was in- available at www.FrankZane.com.
teresting and eye-opening [February ’09]. Keep the power-
lifting stuff coming, but please include strongman info too.
I’d love to read how those mega-strong guys train.
James Stephenson
Rising Star
via Internet I wanted to thank Lonnie Teper
for featuring me in his Rising Stars
Editor’s note: We agree: Sean’s new series, sponsored by section in the February issue. It’s
MHP, is a welcome addition to IM—and he promises to in- such an honor to be in IRON MAN.
clude some strongman info in the near future. Stay tuned. I know you have plenty of athletes
to choose from, so it made my day
when I got that issue and saw my
Clear on Cardio photo in it. And, of course, I had to
buy a few extra copies for my fam-
Photo courtesy of Holly Bacola
The Wilson brothers’ article on fat burning cleared up so ily and friends.
many questions about interval vs. steady-state work [“Sci- Holly Bacola
entific Cardio,” February ’09]. I’ve been trying to decide via Internet
which way to go, and there was my answer from two of the
best researchers in the business. Thank you. Editor’s note: And thank you
Craig Masterson for boosting our circulation by a few
via Internet issues. Holly Bacola.
Looking Good!
I was paging through the
More Fat-Burning Info
January ’09 issue and came Steve I just read the e-book The Ultimate Fat-to-Muscle Work-
across a full-page photo of Holman. out in one sitting. I am amazed at how the authors [Steve
the best-looking guy I’ve Holman and Jonathan Lawson, www.X-Rep.com] took the
ever seen. In fact, I took a latest research, made it understandable and then put it all
picture of that page with my into a concise workout plan. I can’t tell you how motivated
cell phone and keep it as my I am to hit the gym. My transformation has officially begun!
opening screen. Very nice Many thanks for this priceless reference.
indeed! Samuel Gutierrez
Becky Holman San Diego, CA
Ventura, CA
Vol. 68, No. 4: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Pub-
Editor’s note: That’s our 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
editor in chief, Steve Holman—
Ave., Oxnard, CA 93033. Please allow six to eight weeks for change to take effect. Subscrip-
but you know that because tion rates—U.S. and its possessions: new 12-issue subscription, $29.97. Canada, Mexico and
you’re his wife, and you obvi- other foreign subscriptions: 12 issues, $49.97 sent Second Class. Foreign orders must be in
Neveux
ously have a knack for boosting U.S. dollars. Send subscriptions to IRON MAN, 1701 Ives Ave., Oxnard, CA 93033. Or call
a guy’s ego. 1-800-570-4766. Copyright © 2009. All rights reserved. No part of this magazine may be
reproduced in any manner without written permission from the publisher. Printed in the USA.


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BIG LOU FERRIGNO • OVER-40 BODYBUILDING

APRIL 2009 / IRON MAN MAGAZINE—WE KNOW TRAINING™

for Older Athletes

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www.ironmanmagazine.com \ APRIL 2006 261

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150 DECEMBER 2009 \ www.ironmanmagazine.com

116 A BODYBUILDER IS BORN 45

126 THE INCREDIBLE LOU

142 MASTERING MUSCLE GROWTH

158 UNDER THE INFLUENCE, PART 2

178 HEART ATTACK TO SERIOUSLY JACKED!

190 LEAN DEAN TORNABENE

216 TOTAL TRAINING

228 HEAVY DUTY

278 POWER SURGE

304 PROFILE: STEPHEN FRAZIER

330 ONLY THE STRONG SHALL SURVIVE

BIG LOU FERRIGNO • OVER-40 BODYBUILDING

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