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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 TRAI
WE KNOW TRAINING™
May 2009
CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS C
FEATURES
78 TRAIN, EAT, GROW 115
The TEG men take Shock week to a new level.
112 A BODYBUILDER IS BORN 46

Ron Harris offers some wisdom on the one true way to gain mass.
122 PROOF BEFORE PROMISES

Jerry Brainum interviews top nutrition scientist Anthony Almada on everything
from fat burners to protein requirements.
130 MOE MUSCLES

Lonnie Teper talks with cover man and hot IFBB pro Moe El Moussawi.
142 ACTIVE RECOVERY

130
MOE EL MOUSSAWI
The Wilsons discuss what to do between sets to turn up the anabolic jets.
154 HEAVY DUTY
202
John Little outlines Mike Mentzer’s big-arm routine. Plus, how to begin a Heavy
Duty program.
158 VOLUME/INTENSITY FUSION HARDBODY

A complete best-of-both-worlds program to get you growing from all angles. JENNIFER
GATES
182 P/RR/S TRANSFORMATION
Kyle Harris’ muscle-expanding experience with Power/Rep Range/Shock.
196 SUPER 7 SIZE SURGE SUPPLEMENTS

From the Bodybuilding.com archives: key compounds that can up your mass.
202 HARDBODY
’08 Figure Olympia champ Jennifer Gates displays her winning form.
218 IFBB IRON MAN PRO

Big pictures of the massive men who stormed the stage in L.A.
256 PROFILE: SHAUN CRUMP

The national-level flexer gets personal.
282 ONLY THE STRONG SHALL SURVIVE

Coach Bill Starr explains how to build big arms without curling.
GET-BIG WORKOUTS • AWESOME-ARMS INFO

Moe El Moussawi
and Jennifer Gates
appear on this ™
month’s cover. GET-BIG

WORKOUTS
Hair and makeup THAT WORK!
Terri Groves. • Volume/Intensity Fusion
• Power/Rep Range/Shock
• Total Triceps Torcher
Photo by Michael The One True
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182 218
MAY 2009
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FC_IMMay2009-Ff.indd 1 3/2/09 2:08:54 PM

122
CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CO
DEPARTMENTS
PROOF BEFORE
36 TRAIN TO GAIN PROMISES
Getting bigger and stronger on a diet, Joe Horrigan on spider curls and more.
50 SMART TRAINING
Coach Charles Poliquin discusses his German Body Comp Program.
60 EAT TO GROW
New info and research on creatine, BCAAs, energy drinks and ornithine.
92 NATURALLY HUGE
John Hansen outlines two complete muscle-size workouts.
100 SHREDDED MUSCLE

Dave Goodin talks contest cuts—how to get ripped on the road to victory.
104 CRITICAL MASS

Steve Holman on arm-training frequency.
240 NEWS & VIEWS

Lonnie Teper’s IRON MAN Pro wrap-up and Rising Stars.
260 PUMP & CIRCUMSTANCE

Ruth Silverman reports on the women’s side of the sport. Expo pics are here too.
268 MUSCLE “IN” SITES

Eric Broser checks out Amy Lee Martin’s site and David Henry’s new DVD, plus he
rattles off the biggest mistakes in bodybuilding.
36
TRAIN TO GAIN
274 BODYBUILDING PHARMACOLOGY

Jerry Brainum does the research on natural testosterone boosters.
292 MIND/BODY CONNECTION

Bomber Blast, ride to romance and BodySpace Physique of the Month Wendy Lucas.
304 READERS WRITE

Man against machine, bodies from yesteryear and exceptional e-zine.
ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLIN
See more Photos @
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In the next IRON MAN:
We’ve got loads of big pics from the big
ONLINE VIEWERS’ CHOICE
Here are the places that IronManMagazine.com viewers recently show in Columbus—Classic coverage
clicked on the most: from the Arnold Sports Festival. Then
it’s time to polish your guns with Mark
Perry’s triceps torcher. You can slap on
inches of new arm mass. We’ve also got
Part 2 of Jerry Brainum’s interview with
nutrition scientist Anthony Almada, who
>CONTEST >BEHIND- >HOT CLIPS >PDF LIBRARY talks about creatine, proper fat intake
COVERAGE THE-SCENES Feel your heart Read and/or and low-carb diets, plus Q&As with
Get the latest, VIDEOS race when you download some
greatest results, See and hear view these of our most
national-level Hawaiian bodybuilder
photos, video interviews with studio sessions popular features. Shivas Higa and the BodySpace Model
and blogs from the stars of the with fit, Build your Search winners. Find the June issue on
the biggest muscle world. gorgeous gals. muscle-building
events. collection. newsstands the first week of May.

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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
In Pursuit of Muscle 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:
Bigger, stronger, leaner, and we always want it all faster. Everyone Mary Gasca, Vuthy Keo, Mervin Petralba
who writes for IRON MAN is locked into the same series of challenges. Contributing Authors:
How do we make our workouts more effective? How do I make my diet Jerry Brainum, Eric Broser, David Chapman,
Teagan Clive, Lorenzo Cornacchia, Daniel Curtis,
work better for my changing metabolism? What supplements work best
Dave Draper, Michael Gündill, Rosemary Hallum,
for me? How do I stay motivated? What about that nagging injury that Ph.D., John Hansen, Ron Harris, Ori Hofmekler,
always seems to flare up when I’m really on a role with my workout? Rod Labbe, Skip La Cour, Jack LaLanne, Butch
What does that do to my head? Lebowitz, John Little, Stuart McRobert, Gene
Mozée, Charles Poliquin, Larry Scott, Jim
What makes those challenges so intriguing are the variables. Let’s Shiebler, Roger Schwab, C.S. Sloan, Bill Starr,
look at the biggest ones. Some, like genetics, are relatively fixed, but so Bradley Steiner, Eric Sternlicht, Ph.D., Randall
is the passing of time. Time brings experience and shuffles the variables Strossen, Ph.D., Richard Winett, Ph.D., and
David Young
deck. The reality is that the mix of challenges is changing just as you
Contributing Artists:
change—and there’s no absolute solution, only a set of tools. That’s what
Steve Cepello, Larry Eklund, Ron Dunn,
the bodybuilding lifestyle is all about: a set of tools. For us here at IRON Jake Jones
MAN, it’s all about using those tools in the pursuit. Contributing Photographers:
Goals evolve with time, and so do the workouts. Anyone who’s trained Jim Amentler, Ron Avidan, Roland Balik, Reg
Bradford, Jimmy Caruso, Bill Dobbins, Jerry
for years knows the feeling—the “best” workout suddenly doesn’t do it,
Fredrick, Irvin Gelb, Isaac Hinds, Dave Liberman,
doesn’t feel good. Waning enthusiasm signals a need for a change. J.M. Manion, Merv, Gene Mozée, Mitsuru
Arnold has lived a life of supreme accomplishment because he’s taken Okabe, Rob Sims, Ian Sitren, Leo Stern
the “stay hungry” philosophy of the gym and applied it to everything Director of Marketing:
he does. To Arnold the bodybuilding lifestyle is an idea and philosophy Helen Yu, 1-800-570-IRON, ext. 1
that have evolved from the gym to business and then to government, as Accounting: Dolores Waterman
Subscriptions Manager:
he himself has evolved. As he said to me in a recent conversation, “The
Sonia Melendez, 1-800-570-IRON, ext. 2
rules and tools don’t change. They are the center of my actions.” They E-mail: soniazm@aol.com
are Arnold’s foundation and compass—he depends on the skills created Advertising Director: Warren Wanderer
and perfected in the gym. 1-800-570-IRON, ext. 1
Arnold’s workouts have evolved to fit his present needs, but as he’s (518) 743-1696; FAX: (518) 743-1697
said, it’s still about joy—he enjoys his workout. That’s something we Advertising Coordinator:
Jonathan Lawson, (805) 385-3500, ext. 320
should all keep in mind; the work should produce more than muscle
Newsstand Consultant:
and physical strength. Arnold always talks about the workout also being Angelo Gandino, (516) 796-9848
mental and emotional training. Toughness, resilience, focus and joy—
We reserve the right to reject any advertising at our
those are the other side of the physical coin and are no less important discretion without explanation. All manuscripts, art
than the purely physical. In Arnold’s mind they’re more important. or other submissions must be accompanied by a self-
addressed, stamped envelope. Send submissions to
As we go to press, the Governors’ Conference in Washington has just IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033. We
concluded. With 50 governors attending, Arnold was part of a small are not responsible for unsolicited material. Writers and
photographers should send for our Guidelines outlining
handful who made a real impression, as reported in the Los Angeles specifications for submissions. IRON MAN is an open
Times and New York Times. He did it the way he always does it—by fo- forum. We also reserve the right to edit any letter or
manuscript as we see fit, and photos submitted have an
cusing on the problem and doing it with joy. implied waiver of copyright. Please consult a physician
That last point, Arnold’s perpetual joyfulness, comes from his en- before beginning any diet or exercise program. Use the
information published in IRON MAN at your own risk.
joyment at getting stuff done. As he’s said to me about government in
general, “They get lost.” Ideology is fine, but the “bottom line” (another IRON MAN Internet Addresses:
Web Site: www.ironmanmagazine.com
favorite term) is that we are here to serve the greater good, and that John Balik, Publisher: ironleader@aol.com
takes a global but focused view based on reality. Steve Holman, Editor in Chief: ironchief@aol.com
IRON MAN strives to collect and deliver information that you can use Ruth Silverman, Senior Editor: ironwman@aol.com
T.S. Bratcher, Art Director: ironartz@aol.com
to further your pursuit of becoming bigger, stronger, leaner, faster. This Helen Yu, Director of Marketing:
issue contains an abundance of tools that will help you live your own helen@ironmanmagazine.com
“bodybuilding lifestyle.” Enjoy! IM Jonathan Lawson, Ad Coordinator: ironjdl@aol.com
Sonia Melendez, Subscriptions: soniazm@aol.com
28 MAY 2009 \ www.ironmanmagazine.com
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CHAMP TRAINING
Pro Workouts and a Grain of Salt

As someone who happens to make most of his ally have certain chemical advantages. Steroids
living writing about how the pros train, I feel a cer- and other drugs help a human being recover and
tain obligation to keep it real for readers, lest they grow from training volumes and frequencies that
waste time, court injury or overtraining or experi- would put the average guy in the hospital from
ence any other adverse results from imitating the exhaustion. It’s fine to be inspired by the incredible
workout regimens of the world’s most muscular physiques of the pros. Just don’t make the mis-
specimens. Recently I read something about ’07 take of thinking that the way they train is going to
IRON MAN Pro champion Toney Freeman that I be equally effective for you.
had reported on in the past, and I really want to —Ron Harris
make sure I get the message out: “Don’t try this at
home.” Editor’s note: Ron Harris is the author of Real
A few years ago Toney decided on a radical Bodybuilding, available at RonHarrisMuscle.com.
scheme for improving his arms, namely to train
them three times a week for a couple of
months. The plan was a rousing success for
the X-Man, as he managed to add a full inch
Dexter Jackson—cuts
to his guns, which now stretch the tape out to with no cardio.
22 inches in contest condition. My fear is that
a bunch of guys have read that and are out
doing the same thing.
Being a man whose arms have been a
source of frustration for a full quarter century,
I’m aware of how tempting the prospect may
seem. I sure would love another inch on my
arms, believe me. I’d take it over a Ferrari at
this point, though probably not if you threw
Shakira into the deal. Still, hitting arms three
times a week is definitely something I’d be will-
ing to try if it could deliver the goods. For just
about everyone, of course, it won’t.
You really, really need to take everything you
read about the pros and the way they train
with a grain of salt before you copy it. As I’ve
said many times before, the pros aren’t like
you and me. They’re genetic superiors who
often look the way they do in spite of the way
they train and eat, not because of it. That’s
why guys like Ronnie and Jay can use loose,
sloppy form and not only remain free of hor-
rible injuries but grow to immense proportions
as well. Current Mr. Olympia Dexter Jackson
was able to get completely shredded several
times every year dieting only for four to six
weeks and without doing a lick of cardio.
Neveux
Besides genetic advantages, the pros usu-

Merv

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Train to Gain / PREVENTION
BIG ARMS
21s for 23s?
You’d have a pretty tough time
finding someone with biceps bigger
than those of ’08 NPC National Over-
all champion Ed Nunn. At his off-sea-
son weight of 280, the newly minted
6’1” pro has guns that measure just
over 23 inches. How much weight
would you expect to see a behemoth
like that curling? If anyone would be
expected to slap a couple of big 45s
on each side of the bar, it would be
Ed, aptly nicknamed the “Big Show.”
You’d probably be surprised to learn
that he usually uses just a humble
quarter, or 25 pounds. That’s because
his absolute favorite technique for
biceps training, one that he credits
with the majority of his astounding
development, is 21s.
“I think a big part of the reason
they’re so effective is that they force
you to use a lot less weight than you
would normally,” he explains. “As big
as I am, 25 pounds on each side of
the bar is all I need for three sets of
Your Cuffs Don’t make the cure a killer 21s.”

You’re probably familiar with 21s.
The order of the first two series of
Like many of you, I suffer from occasional pain in the rotator cuffs, a small group of seven reps can shift. You can do reps
muscles that can cause agony in the shoulders and can seriously compromise your from either the bottom or top half of
ability to train. After injuring my left shoulder to the point where it required a cortisone the range of motion first and the other
injection, I set about to beef up my rotators as a preventive measure against future half second, but the final seven reps
trouble. As is all too often the case in bodybuilding, though, being overzealous proved are full ones. “Another reason I think
my downfall. 21s work so well is that they give you
such a ridiculous pump,” says Nunn.
I often advise people inquiring about rotator cuff exercises to keep the resistance
“The FST-7 training system by Hany
light and the repetitions high. They are small and relatively fragile muscles; therefore, Rambod that I use is based on the
they can’t be treated like larger muscle groups. If only I’d taken my own advice! My principle that pumping a muscle to
external rotations on the cable apparatus were executed as described at first, with dimensions beyond what it’s used
the pin only a few holes down the weight stack and for sets of 15 to 20 reps. What to will expand the fascia and enable
followed can be chalked up to two terrible qualities: greed and impatience. growth to take place. If you go too
Two irrational thoughts came into my mind at once: This isn’t very heavy, and I heavy and cheat with biceps training,
want to get moving with my “real” workout here. So I removed the pin and sank it into you’ll never get that sick pump, and
a hole a few plates down the stack, a weight that limited my reps to around seven or your biceps will never grow the way
eight. Everything felt fine, and I didn’t give it a second thought as I wrapped up my they should.”
If you’ve been piling weight on for
rotator cuff work and proceeded to train shoulders.
curls and struggling to eke out just
The next morning I woke up with a sharp pain in my right shoulder, pain that made a few reps, maybe your arms would
the simple acts of eating breakfast and brushing my teeth sheer agony. I’d royally be better served with less weight,
screwed up, and now I was paying the price. As I write, about 10 days later, the pain more reps and a hellish pump. Give
is just barely starting to subside, but it’s clear I’ll be paying for my foolish mistake for 21s a try and see if your biceps don’t
quite some time. start thanking you in the form of new
Please learn from my stupidity so I didn’t suffer that pain for nothing. By all means, growth. —Ron Harris
perform exercises to strengthen your rotator cuffs, but stick with light resistance, a www.RonHarrisMuscle.com
weight that’s not challenging at all, and high reps, until you feel a mild burning sensa-
Roland Balik
tion from lactic acid buildup in the area. If you attempt to do therapeutic movements
with a weight that challenges you, you run the very high risk of badly hurting the very
area you’re trying to bolster against injury.
—Ron Harris
www.RonHarrisMuscle.com

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

the shoulder joint. During the bench
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these muscles are underdeveloped,
they become the weak link in the
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Train to Gain / MATURE MUSCLE
Bigger and Stronger—On a Diet?
Q: I compete in the over-50 class of a
local natural bodybuilding contest every
year. It gives me a reason to get into shape
for the summer. Last year I came in fifth in
my class. I’m getting beat by guys who look
half my size in the gym. I think that I’m los-
ing too much muscle. By the time my body-
fat is low enough for me to see my abs, I’ve
shrunk. Any advice?
A: Yes. A few natural competitors can diet down
and get shredded without losing much muscle, but
it’s very tough. There are also guys who look almost
contest ready all year, but when they get ready for a
show, they lose a lot of muscle and look flat onstage.
Of course, everyone’s metabolic rate is different, and
Neveux \ Model: David Yeung

when you’re over 50, skin quality can be an issue.
Knowing your body is a key piece of the puzzle—but
you can approach it in a variety of ways and yield
great results.
The last time I got into contest shape, I used a
12-week diet from my competition years. It took me
from 230 pounds down to 210, and I looked pretty some 22 months into the diet—I weighed just shy of 220
good—but I decided to stay in shape for the entire year pounds, and I was more ripped than I’d ever been in my life.
and for the following year as well. I was doing a lot of photo That’s a net muscle gain of almost 15 pounds during those
shoots and getting a lot of acting roles in New York City. I two years. I knew that I looked good when people started to
got down as low as 205 (at 6’) that first year. I lived on grilled ask me if I was taking anything. All I was taking was protein
chicken and salmon, broccoli, beans, hummus and two powder with diluted apple juice, plain grilled chicken, hum-
protein drinks made with half water, half apple juice and two mus, broccoli and some other greens on occasion. I also ate
scoops of pure whey (no flavor). I also had a piece of fruit a handful of pecans or macadamia nuts every few days—but
here and there, but that was it—nothing else. nothing notable really. I’d tossed the fruit and the beans, but
After the initial 12 weeks on that diet I felt tired and weak I was eating five plates of muscle food a day.
for three months. I wasn’t that motivated to keep training, It took me two years to reach that pinnacle of natural
but it was an experiment, so at 46 years of age I continued. bodybuilding. What was so amazing about the whole experi-
Normally after a contest or a photo shoot I go right back ence was that once I got over the initial six months, I felt
to where I feel most comfortable. I was used to filling out my fantastic, powerful, huge and always ripped and ready for
clothes more and lifting heavier weight when I wasn’t contest any shoot or audition.
ready, but I was on a mission, so I dieted on. For the next I recommend that you try it if you’re serious. See if it
18 months the only thing that changed was that I ate more works for you because when it works, it is profoundly no-
often—still the same food—and I slowly got bigger, harder ticeable. People couldn’t believe the size that I put on or
and more separated. How is that possible? I wrote down the separated, ripped, vascular, thin-skin work of art that
everything because I’d done something that I’d never been emerged.
able to do in the past: gain weight when getting ready for a —Paul Burke
contest—or, in this case, commercial work.
Something started working for me after about month Editor’s note: Contact Paul Burke via e-mail at pbptb@
six—something that I never would have experienced if I’d aol.com. Burke has a master’s degree in integrated studies
listened to my ice cream craving at the end of every workout. from Cambridge College in Cambridge, Massachusetts. He’s
Right around that time I increased my intake of the same been a champion bodybuilder and arm wrestler, and he’s
foods again—and added another protein shake—and the considered a leader in the field of over-
results kept going against everything that I’d ever heard. I 40 fitness training. You can purchase
kept getting bigger and stronger while on an extremely lim- his books, Burke’s Law—a New Fitness
ited diet. By the time a year passed, I’d gained 10 pounds Paradigm for the Mature Male and The
of muscle—but it looked as if I’d gained 25 pounds because Neo-Dieter’s Handbook, from Home
my skin was so tight and my arms had grown almost a full Gym Warehouse. Call (800) 447-0008,
inch and a half. My power level was way up on lifts that I or visit www.Home-Gym.com. His
hadn’t done since I was in my early 30s. training DVD “Burke’s Law” is also now
By the fall of my 47th year—35th year of lifting—and available.

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Train to Gain / HARDGAINER
The Big Scoop On Big Arms Giant guns and genetics
At the gym yesterday was a young man For men with the biggest triceps
with tremendous arm development. Mike’s growth potential, the fleshy part of the
triceps and biceps are so full and thick that long head is unusually long, filling much
they’re freaky. Also at the gym were a couple of what would otherwise be space in
of teenagers who often pepper me with ques- the horseshoe. Darden reported that
tions. This time I initiated the conversation. Oliva—one of the most freakishly gifted
First, though, I went to the front desk and bodybuilders ever—has no horseshoe
borrowed a tape measure. Then I motioned to shape on the back of his arms.
the two kids to accompany me to where Mike To show Mike and the kids how to
was working out. determine triceps potential growth, I had
Mike’s an affable fellow and was happy to Mike tense his triceps while I measured
cooperate when I asked him if I could take the distance from the tip of his elbow
some measurements of his arms. “The right to the top inside edge of his horseshoe
one is 19 inches, and the left a quarter inch shape—the length of the flat tendon of
bigger,” he said. the long head of his triceps. It was just
I didn’t want to measure the girth of under three inches. Then I did the same
his arms. I wanted to explain Dr. Ellington for the kids. One of them measured just
Darden’s neat guide to arm development under six inches, and the other measured
potential. five inches.
I had Mike flex his right arm so that his wrist Darden reported that if that length is
was rotated inward and supinated as much as three inches or less, the triceps belly is
possible, the angle at his elbow was 90 de- long, and its growth potential is great.
grees. I measured the gap between the crease If the length is between three and four
of the skin at Mike’s inner elbow and the start inches, the triceps belly is above average
of the inside edge of his contracted biceps—just under half an inch. in length, and its growth potential is good. If the length is between
Then I did the same for the two youngsters: One kid’s gap was just four and six inches, the triceps belly is of average length, and its
under 1 1/2 inches, and the other kid’s was just over one inch. growth potential is average. If the length is between six and seven
I explained that Darden had reported that if the gap is half an inches, the triceps belly is of below-average length, and its growth
inch or less, the biceps is long, and its growth potential is great. potential is poor. And if the length is seven inches or more, the
If the gap is between a half and a full inch, the biceps is above triceps belly is short, and its growth potential is very poor.
average in length, and its growth potential is good. If the gap is According to Darden, developing a huge arm girth of 19 inches
between one and 1 1/2 inches, the biceps is of average length, and or greater requires great potential in the biceps and the triceps.
its growth potential is average. If the gap is between 1 1/2 and two That’s very unusual; Mike is one of the rare cases.
inches, the biceps is of below-average length, and its growth po- Most people have average potential. In my assessment, using
tential is poor. If the gap is two inches or more, the biceps is short, Darden’s numbers, average arm potential for a man is about 16
and its size potential is very poor. inches in girth when flexed, and good potential would yield an arm
I told them that when they see a man with huge biceps doing of about 17 1/2 inches when flexed.
a double or single biceps shot, they should take a look at the gap Potential is one thing. Realizing it is something else, requiring
between his forearm and the bottom edge of his biceps. It will be dedication to an effective training and recuperation program for a
small, perhaps almost nonexistent. That’s proof he has unusually long, sustained period.
long biceps muscle bellies and unusually short biceps tendons, Mike usually wears sweatpants at the gym but always wears a
which give his biceps exceptional potential for growth. T-shirt or a tank top. His tremendous arm development is always
Gauging triceps’ potential is trickier. I had Mike straighten his on show. During the summer he trained in shorts for just a couple
elbow and tense his triceps. He’s lean enough for the slight horse- of workouts, and I saw why he usually wears sweatpants—he has
shoe shape of his triceps to be visible. I pointed out to them that, high calves. His calf bellies are unusually short, producing just a
on most people, the horseshoe shape is much more distinct than it small ball of muscle right underneath each of his knees. He’s been
is on Mike. I had one of the kids tense his triceps to show his more blessed with the genetics for freakily long muscle bellies in his arms,
distinct shape. but his physique was blemished because his genetic inheritance
I explained that the horseshoe shape is caused by the outer, or has given him unusually short muscle bellies in his calves.
lateral, head of the triceps forming one half of the horseshoe, and —Stuart McRobert
the inner, or medial, head forming the other half of the horseshoe. www.Hardgainer.com
Of course, the triceps has three heads. The third one is the longest,
in the center of the other two. Its fleshy part is on top, and its bot- Editor’s note: Stuart McRobert’s first
tom tendon runs in the space inside the horseshoe. byline in IRON MAN appeared in 1981.
Darden has seen many famous bodybuilders with large triceps, He’s the author of the new 638-page opus
including Sergio Oliva and the Mentzer brothers. He noticed that on bodybuilding Build Muscle, Lose Fat,
the space in the horseshoe shape is much less in men who have a Look Great, available from Home Gym
big potential for triceps development than in men who have much Warehouse (800) 447-0008 or www.Home-
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Train to Gain / SPORTSMEDICINE
Mountains from
Spider Curls and Biceps Peak mole hills?
As I’ve noted in previous installments of this column, the not fire. If a trainee feels the spider curl is actually con-
biceps is the most popular muscle to develop, and that’s tributing to the peak, it’s possible that the very strict form
been the case for nearly 100 years. Whenever someone required by the exercise is forcing him or her to work the
says, “Make a muscle,” is there any doubt the request is biceps without help from other muscles. The traditional
for a biceps flex? Perhaps that’s why there have been so barbell curl calls on many other muscles to assist with the
many variations of the basic exercise that trains it. There movement.
are barbell curls, dumbbell curls, hammer curls, reverse The spider curl bench is somewhat like a preacher
bench, but instead of the pad being slanted at 45 or 60
degrees, it’s vertical. Some preacher benches are adjust-
able and can be positioned vertically so the trainee can do
spider curls. A bench that the late Joe Gold built for World
Gym had a preacher curl pad on one side and a vertical
pad on the other. That model has survived gym equipment
evolution; however, many of the spider curl benches today
aren’t truly vertical—rather, they’re a steep preacher bench.
As noted above, the spider curl doesn’t allow much, if
any, cheating. It’s as isolated as an exercise gets—com-
plete muscle isolation is very difficult to achieve. The upper
arm is braced against the vertical pad, and that lets the
forearms move to a vertical position. You don’t need much
weight on spider curls if you’ve never performed them
before.
Neveux \ Model: Jay Cutler
If you lower the bar too fast, you risk a serious elbow
injury involving hyperextension—you may incur an elbow
fracture or cartilage damage. Biceps burn, fatigue and
pump occur quickly due to the lack of assistance from
other muscles. Two muscles that do help—and you can’t
Using the vertical side of the preacher bench positions prevent it from happening—are the brachialis, which is
you for peak contraction, but does that really peak the under the lower biceps, and the brachioradialis, which is
biceps?
the large muscle of the forearm.
curls, preacher curls, Zottman curls, concentration curls The spider curl can be used in your workout several
and, of course, spider curls. ways: 1) It can be a good exercise to do following heavy
The spider curl is not a popular exercise—or at least barbell or dumbbell curls; 2) you can use it on a lighter
not as popular as it once was. It had its heyday when one training day because it won’t let you use excessive pound-
of the most popular Mr. Olympias in history, Sergio Oliva, age.
revealed that he used it in his biceps program. Oliva won The spider curl is a safe exercise if performed prop-
the Olympia three times in a row, until he was beaten by erly—that is, without bouncing at the bottom of the curl
a rising star named Arnold Schwarzenegger. Oliva had a or lowering the weight too quickly. It does not stretch the
tremendous amount of mass, a small pelvis and waist and biceps as much as an incline curl, but it’s still effective,
was very broad. Many thought he was unbeatable. He and you should see increased development in your biceps
began as an Olympic weightlifter in Cuba, but he defected when you add it to your program.
to the United States and began bodybuilding at the famed —Joseph M. Horrigan
Duncan YMCA in Chicago.
Oliva liked spider curls because he felt they helped Editor’s note: Visit www.SoftTissueCenter.com for
isolate his biceps and build the peak his massive arms reprints of Horrigan’s past Sportsmedicine columns that
were lacking. Many trainees think that the spider curl and have appeared in IRON MAN. You can order the books
the concentration curl can contribute to the shape of the Strength, Conditioning and Injury Prevention for Hockey
biceps, particularly the peak. That’s debatable. The biceps by Joseph Horrigan, D.C., and E.J. “Doc” Kreis, D.A., and
has a cylindrical appearance, and the muscle fibers are the 7-Minute Rotator Cuff Solution by Horrigan and Jerry
oriented in a longitudinal manner. It’s virtually impossible to Robinson from Home Gym Warehouse, (800) 447-0008 or
have one portion of the muscle fire and the adjacent part at www.Home-Gym.com.

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Train to Gain / HORMONE ZONE
And the effect on
Exercise-Induced Testosterone Rises androgen receptors
For years scientific consensus was that using ana- What about the testosterone that the body naturally
bolic steroids would decrease the number of andro- makes? Various studies show that all things being
gen receptors. That’s a problem because testosterone equal, having naturally higher testosterone predispos-
must interact with cellular androgen receptors to es a trainee to making faster gains in muscle size and
activate anabolic processes in cells. The less receptor strength. There’s some controversy, however, about
activity, the less testosterone-cellular activity. the effects of exercise on testosterone release. Some
Scientists surmised that using large doses of ana- studies show that exercise results in higher counts of
bolic steroids would eventually result in a downregu- testosterone, while others show little or no effect. Still
lation of androgen receptors, rendering the steroids other studies show that intense training paradoxically
useless. Later studies, however, proved that hypoth- lowers androgen-receptor density. So the question
esis to be incorrect. In fact, steroids provided an op- is, Can lifting weights both increase testosterone and
posite effect: They opened up additional androgen maintain androgen receptor density and activity?
receptors. A recent study examined the issue. Seven healthy
That led to the now accepted dose-response rela- men, average age 27, did five sets of five maximal
tionship of steroids: Larger doses of steroids provide reps of leg extensions on two occasions separated
more anabolic effects than lower doses. In fact, the by one to three weeks. One trial involved a rest pro-
initial studies that used low doses of steroids did see tocol, which was called “low testosterone,” while the
a drop in androgen receptor activity, since androgen other featured a high-volume, upper-body resistance
receptors are saturated by normal blood testosterone. workout designed to increase circulating testosterone.
Those findings explain why athletes use such com- Blood tests were done at regular intervals during the
paratively large doses of various anabolic steroids. It training to measure blood testosterone. To check the
works. effects of the training on androgen receptors, biopsies
were taken from the subjects’ front-thigh
muscles.
Only the high-test workout boosted tes-
tosterone above resting values, 12 percent
more than the low testosterone trial. Muscle
androgen receptors declined during the low-
testosterone trial by 43 percent but remained
stable during the high testosterone workout.
The transient increase in testosterone dur-
ing the high-testosterone workout worked
in only three hours to maintain androgen
receptor content. So training in a manner
that leads to greater testosterone release will
likewise maintain androgen receptor activ-
ity, which maximizes the anabolic training
effect. Such training involves at least three
sets per exercise, featuring short rest peri-
ods between sets and working larger muscle
groups, such as thighs and back.
Neveux \ Model: Derik Farnsworth
—Jerry Brainum
Spiering, B.A., et al. (2008). Influence of

endogenous testosterone concentrations
Roland BalikDerik Farnsworth
on muscle androgen receptor responses to

resistance exercise. J Str Cond Res. 22:31.

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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
German Body a Romanian exercise scientist who defected to West Ger-

many. Halarambie made the important discovery that the
lactic acid pathway is better for fat loss than the commonly
Comp Program accepted aerobic pathway. He found that high blood lac-
tic levels decrease blood pH levels, which in turn sends a
message to the brain to accelerate its production of growth
hormone. Higher growth hormone counts increase fat loss.
The GBC program is characterized by short rest intervals
Q: I’m interested in using the German Body Comp and multijoint movements to generate maximum growth
program to train for Brazilian jujitsu. Is that appro- hormone production. Not only does GBC result in greater
priate? fat loss than aerobic programs can produce, but it won’t
sacrifice strength and muscle mass—in fact, it can make
A: They say imitation is the sincerest form of flattery, but you bigger and stronger. With aerobics, all you get is fat loss
it’s not all that flattering when the imitators don’t do justice and weakness. Why train your body to be weak?
to the original work. Case in point: the German Body Comp How effective is the program? I’ve seen men gain 12 to 18
program. pounds of muscle in 12 weeks while losing fat, and it’s not
The German Body Comp program, one of my most uncommon for women to lose seven percent bodyfat in the
popular workouts, is based on the pioneering research by same time period.
In addition to being
great for anyone who
A Romanian exercise wants to lose bodyfat,
scientist discovered the GBC program is
that the lactic acid especially geared toward
pathway is better athletes because it devel-
for fat loss than the ops muscular endurance.
Law enforcement officers
commonly accepted are prime candidates for
aerobic pathway. the benefits of GBC, and
I’ve had great success
with grapplers and hock-
ey players. In contrast,
aerobic training does
little to improve endur-
ance for most sports and
will compromise strength
and power—it’s even
been shown that upper-
body aerobic training
can compromise jump-
ing ability. Which brings
us back to the imitation
problem.
The workout that is
outlined in my book Ger-
man Body Comp Program
is designed for all levels
of individuals. It’s a mix
of machines and free
weights, with the exercis-
es increasing in difficul-
ty—along with the overall
volume of training—with
the higher levels. Unfor-
tunately, when fitness
writers attempt to modify
the program for athletes,
they often make several
critical errors in program
Neveux
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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 Training
Multijoint exercises
are key for growth
Neveux \ Model: Binais Begovic

hormone activation,
and GH is a potent
fat burner.
To show you how it’s supposed to be done, here’s a ver- A2 Sternum chinups 5 x 6, 2/0/X/0 tempo
sion for athletes who need to put on lean tissue and pre- Rest 45 seconds
pare for the months ahead of heavy lifting. Typically, the Rest 3 minutes after completing all A sets
program is done by throwers and rugby players in the early
B1 Russian stepups 4 x 8-10, X/0/X/0 tempo
off-season or by grapplers who want to take some time off
Rest 45 seconds
the mat and build their lactate capacity; so in your case
B2 V-bar dips 4 x 8, 3/0/X/0 tempo
that would work. Obviously, these athletes will know their
Rest 45 seconds
way around the weight room. It’s an advanced program and
Rest 3 minutes after completing all B sets
not for the weak of stomach.
Monday C1 Lying leg curls (feet plantar flexed and
A1 Snatch pulls on podium 5 x 6, X/O/X/O tempo turned outward) 3 x 6-8, 3/0/X/0 tempo
Rest 45 seconds Rest 45 seconds
A2 Walking lunges 5 x 6 steps per leg, X/O/X/O tempo C2 Seated dumbbell presses (semi-supinated grip)
Rest 45 seconds 3 x 6-8, 3/0/X/0 tempo
Rest three minutes after completing all A sets Rest 45 seconds
C3 Seated dumbbell external rotations
B1 Cyclists’ back squats 4 x 6-8, 3/0/X/0 tempo (elbow on knee) 3 x 6-8, 3/0/X/0 tempo
B2 Close, parallel-grip chinups 4 x 6-8, 3/0/X/0 tempo Rest 3 minutes after completing all C sets
Rest 45 seconds
Thursday
Rest 3 minutes after completing all B sets
A1 Power cleans on podium 5 x 6, X/O/X/O tempo
C1 Lying leg curls (feet plantar flexed) Rest 45 seconds
4 x 6-8, 3/0/X/0 tempo A2 Lumberjacks 5 x 6, X/0/X/0 tempo
C2 Incline dumbbell presses (semi-supinated grip) Rest 3 minutes after completing all A sets
4 x 6-8, 3/0/X/0 tempo
B1 Front squats (narrow stance with heels elevated)
Rest 45 seconds
4 x 4-6, 3/2/X/0 tempo
Rest 3 minutes after completing all C sets
Rest 45 seconds
Tuesday B2 Incline thick-bar presses 4 x 6-8, 3/0/X/0 tempo
A1 Clean deadlifts on podium 5 x 6, Rest 45 seconds
4/O/X/O tempo B3 Lean-away pullups 4 x 6-8, 30X0 tempo
Rest 45 seconds

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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
A: Besides the competitive Olympic lifting exercises and

their assistance moves, one of my favorites for developing
the traps is the one-arm barbell shrug. It’s great for stimu-
lating strength and size gains in the traps and offers several
advantages over conventional shrugs.
Compared to the two-arm barbell shrug, the one-arm
version provides a greater range of motion. Try it if you
don’t believe me. You’ll instantly feel how much higher
the trapezius moves upward when you use the single-arm
version. In fact, I would say that the only equivalent ex-
ercise would be shoulder shrugs using the Atlantis shrug
machine, such as the one we have at the Poliquin Strength
Institute.
There’s no contact with the body during one-arm barbell
shrugs, permitting a much smoother performance. With
dumbbells there’s a considerable amount of friction cre-
ated as the plates rub against your body, especially with
heavy weights. The friction increases the resistance of the
movement, but you can’t actually determine how much
the load has increased and, consequently, how well you’re
progressing with the exercise.
With this version of the shrug, the working arm has to
remain in a neutral position. The technique helps correct
the excessively internally rotated shoulder and arm posture
commonly associated with individuals who have bench-
The traps are an important and impressive pressed excessively for years.
Neveux
muscle group. You can get better results Finally, to prevent the barbell from moving toward the
working one side at a time. front of the body, the one-arm barbell shrug requires the
infraspinatus and teres minor to be recruited isometrically.
The additional work develops superior shoulder integrity
that would be valuable for football and rugby players, who
experience a high degree of disruptive forces to the shoul-
Rest 45 seconds ders during their sports. Although it seems like a simple
Rest 3 minutes after completing all B sets movement, here are some special tips on how to get the
most out of the one-arm barbell shrug.
C1 Lying leg curls (feet plantar flexed and First, to make it easier to load the barbell and pick it
turned inward) 3 x 6-8, 3/0/X/0 tempo up, set the barbell on a power rack across the pins. You
Rest 45 seconds can then brace yourself with your free hand against one
C2 One-arm bent-over shrugs 3 x 8-10, 2/0/1/2 tempo of the power rack posts, which will let you keep your torso
Rest 45 seconds upright. I would recommend the use of straps only if the
C3 Low-pulley external rotations 3 x 10-12, weight is so heavy that your grip gives out—so no straps for
3/0/X/0 tempo sets of one to three reps.
Rest 45 seconds To increase time under tension, which favors greater
Rest 3 minutes after completing all C sets hypertrophy, pause for a predetermined time—one to six
Friday seconds, for example—at the end of the concentric range
A1 Snatch deadlifts, 10 x 6, descending-sets style, resting of motion. I prescribe that pause for people who are recov-
only 45 seconds; decrease the weight on every set so you ering from shoulder surgery, as they often cannot handle
can get the reps high loads but still need the hypertrophy to rehabilitate
quickly.
Rest 5 minutes after competing all A sets If your traps are in need of a dire challenge, please give
B1 Thick-bar curls, 8 x 8, descending-sets style, resting the one-arm barbell shrug a try. I’m certain you’ll be very
only 45 seconds; decrease the weight on every set so you happy with the quick results it provides, and adding it to
can get the reps your program would pay tribute to the pioneering work of
the old-time bodybuilders and strength athletes.
B2 Decline EZ-curl-bar triceps extensions, 8 x 8, de-
scending-sets style, resting only 45 seconds; decrease the Editor’s note: Charles Poliquin is recognized as one
weight on every set so you can get the reps of the world’s most successful strength coaches, having
coached Olympic medalists in 12 different sports, includ-
The best time for athletes to use this workout is as soon ing the U.S. women’s track-and-field team for the 2000
as the competitive season is over so your body can get Olympics. He’s spent years researching European journals
accustomed to the change in body composition. After you (he’s fluent in English, French and German) and speaking
try it and your teammates and competitors see your great with other coaches and scientists in his quest to optimize
results, don’t be surprised if they start imitating you! training methods. For more on his books, seminars and
methods, visit www.CharlesPoliquin.net. Also, see his ad
Q: What do you think is the best trap exercise? on page 289. IM

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Whatever You Need—Wherever Youwww.ironmanmagazine.com

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 atine-loading phase was 20 to 30
grams daily for five to six days, you
Creatine: Sweet or Sour? were taking in a huge amount of
simple sugar.
Unfortunately, eating so much
While the most common form of cellular mechanism called the sodium sugar not only proved unpalatable
creatine supplement, creatine mono- pump, which in turn powered the but also increased the chance of
hydrate, is 99 percent absorbable, it creatine transport protein. Based on adding bodyfat. Some scientists ar-
takes more than just easy absorption that finding, creatine supplements gued that a smaller amount of sugar
for creatine to be an effective ergo- evolved to contain a large dose of would fail to spike insulin enough to
genic aid. The limiting factor is the simple sugars. prod the sodium pump and creatine
activity of a special transport protein Simple sugars are the most potent transport protein. Then somebody
in muscle, fittingly called the creatine stimulus of insulin release, but studies had an epiphany and noticed the
transport protein. Not long after cre- showed that only a large insulin spike word sodium. Studies began declar-
atine was introduced to the commer- could favorably affect the sodium ing that sodium, not simple sugar,
cial sports supplement market, studies pump. You needed a whopping 95 was the limiting factor in creatine
revealed that insulin appeared to assist grams of simple carbs for each five uptake into muscle.
creatine uptake into muscle. Specifi- grams—about one teaspoon—of These days creatine is available in
cally, insulin stimulated the activity of a creatine. Since the suggested cre- several forms, some containing sim-
ple sugars
and others
that rely
on sodium
to activate
the pump.
A recent
study made
a head-
to-head
comparison
between
the sugar
and the
sodium
formulas.
Nineteen
weight-
trained
men,
average
age 29,
received
either a
sugar-free
supplement
Neveux \ Model: David Yeung
containing
five grams
of creatine
citrate and
250 mil-
ligrams of
GH Stak’s effervescent action enhances delivery and...
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• Has anterior pituitary peptides, which normalize somatostatin,
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• Has produced a 12 to 36.6 percent increase in IGF-1 levels
(IGF-1 is one of the body’s most anabolic hormones)
• Used by doctors at anti-aging clinics in place of
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Results using GH Stak vary from individual to individual. Testimonial endorser’s results using it may be considered atypical. Testimonial endorsers have been remunerated by
Muscle-Link. GH Stak is a trademark of Muscle-Link. These statements have not been evaluated by the U.S. Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
sodium or a supplement containing
ANABOLIC AMMO
five grams of creatine monohydrate
and 36 grams of dextrose, a simple
sugar. The supplements were dis- Do BCAAs Increase Muscle
solved in a pint of water and downed
four times a day for five consecu-
and Strength?
tive days, a typical creatine-loading
phase. Strength and power tests Recent research into the nutritional
were administered both before and requirements of athletes engaged in
five days after the subjects got the intense training have highlighted
creatine. They were also tested for the importance of taking es-
volume load, or how many reps they
sential amino acids in increasing
could complete after several sets
done with loads equal to 70 to 80 muscle protein synthesis. Of the
percent of their one-rep maximums eight amino acids considered to
on the bench press and leg press. be essential, the branched-chain
Those in the sugar group gained aminos—leucine, isoleucine and
more strength on the leg press than valine—are of considerable ana-
those in the sodium group. Both bolic importance. In fact, some
groups gained about the same
studies show that leucine can turn
amount of bodyweight, with the dex-
trose group showing a slightly higher on various mechanisms in the body
one-rep bench press weight. Other- that lead to upgraded muscle protein
wise, the tests revealed no significant synthesis. Despite that, BCAA supplements remain controversial.
differences between the groups. So Some studies have found a definite anabolic response in those tak-
except for the improved strength ing BCAAs, while others have found little or nothing.
on the leg press experienced by the The latest study on the matter featured 10 healthy college-aged
sugar group, they made similar gains.
men. In a double-blind design, subjects were given either a BCAA
On the other hand, those in the
sugar group took in 576 calories a
supplement or a placebo for three weeks, followed by a week of
day more than those in the sodium weight training—four workouts—with continued supplementation.
group. The combination of the added Blood tests were done before and after three weeks of BCAA use,
calories and the considerable insulin and also after two and four days of training, with the final test done
release suggests that sodium-based 36 hours after the final training session.
creatine supplements may be more Those in the BCAA group showed significantly higher testos-
suitable for those interested in losing terone counts, along with lower counts of cortisol and creatine
bodyfat. Of course, then you have to
kinase, an enzyme that, when elevated, points to amplified muscle
deal with the large dose of sodium,
which can result in water retention. damage. That indicates a definite anabolic effect, along with an
Considering that the loading phase anticatabolic effect, as reflected in the drops in cortisol and creatine
lasts only five days, though, that kinase.
shouldn’t be a major problem, except The researchers concluded that “use of a postexercise supple-
for those with high blood pressure mentation product high in BCAAs would be useful for a trained
that is sodium sensitive. If you’re on individual wishing to increase strength and lean muscle mass, as
an anabolic-steroid regimen, you’ll
well as enhance recovery time between workouts.”
also probably bloat a bit, as steroids
retain sodium in the body. —Jerry Brainum
—Jerry Brainum
Sharp, C.P.M., et al. (2008). Amino acids and recovery from
Healy, M., et al. (2008). The effect high-intensity resistance training: The role of commercially available
of two different creatine formulations branched-chain amino acid supplementation. J Str Cond Res.
on strength and power in resistance- 22:114.
trained men.J Str Cond Res. 22:41.
www.ironmanmagazine.com \ MAY 2009 61

LIFT BIG TO GET BIG
Build Incredible Pressing Power and Bulletproof Shoulders
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to Grow
NUTRITION NOTES
Food Facts
That can affect your
workouts, weight and wellness
Coffee im-
proves concentra-
tion. Research
shows that coffee
drinkers perform
better on memory
tests. About four
cups a day is the
limit.
Selenium for
sleekness? A survey of 8,000 Ameri-
cans determined
that people low
in selenium had
bigger waists
than people who
had more of it.
About 55 micro-
grams a day is
CALORIE COUNT the recommend-
Can getting most of your ed intake.
Binge Buster calories at night make you fat? Peppermint can help curb indi-
gestion. If your stomach is feeling a bit
sour, try drinking a cup of peppermint
Recent tea.
Niacin, a B-vi-
studies show
tamin, is a known
that as far as vasodilator. A dose
fat gain goes, of about 500 mil-
ligrams can open
it doesn’t blood vessels,
matter if you which can improve
your pump at a
get your calo-
workout, not to
ries during mention your erec-
the day or at tile abilities.
Flaxseed flour is full of health-
night. That promoting omega-3s. Try sprinkling
may be true ground flaxseed on your oatmeal or
cereal or putting some in your protein
as long as the
drink.
calorie count Apples can cut calorie consump-
is the same. Getting most of your calories at night, however, has been tion. A Penn State study demon-
strated that
shown to increase ghrelin, a hormone that causes hunger, by nightfall subjects who
the next day. The result is that you tend to binge at night, a time when ate an apple 15
minutes before
you expend the least energy, and that can cause more fat deposition.
an all-you-can-
In the morning you aren’t hungry, so your body burns muscle tissue. eat pasta lunch
You don’t get famished again until the evening hours, when you binge ate 15 percent
fewer calories
and store more bodyfat. Back-loading most of your calories at night is than subjects who ate a 125-calorie
a sure way for most people to burn muscle and pack on fat. Eat less at fiber-free apple snack or nothing at all.
So fiber up before meals to curb your
night and spread your calories throughout the day. And if you’re train-
appetite. —Becky Holman
ing hard, don’t forget to include protein in every meal. www.X-tremeLean.com
—Becky Holman

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to Grow
REVIEW
The Body Fat Solution

This book is particularly interesting because the author, Tom important to allow
Venuto, is a natural bodybuilder who’s also penned features for yourself enough le-
IRON MAN. It’s filled with solid information for anyone interested nience so you don’t
in getting lean, but be forewarned: There are no gimmicks, like feel deprived, but
zero carbs or eating asparagus at every meal. demand enough
Venuto’s number-one principle is calorie deficit—if you burn compliance so you
more calories each day than you take in, you lose ugly fat. It’s get the results you
not as easy as it sounds, though, primarily because of lapses in want.”
mind-set and motivation. While the book
That’s why the author spends considerable time analyzing is geared toward
and organizing ways to stick with the plan. He devotes three the average Joe
chapters to the mental aspects of achieving your weight-loss looking to drop fat
goals: “Attitudes and Beliefs That Set the Stage for Suc- and get in shape,
cess,” “Freedom From Emotional Eating,” and “Mental Train- bodybuilders will
ing Solution: Setting Goals and Reprogramming Your Mind for learn a lot too. As
Automatic Success.” You’ll recognize many mind-morphing, I said, Venuto is a
attitude-altering principles from The Secret by Rhonda Byrne bodybuilder, so you won’t be disappointed—and you’ll learn a
and Maxwell Matz’s Psycho-Cybernetics. thing or two or three. For example, “while alcohol is being me-
Most of the book, however, is practical applications of proper tabolized, fat oxidation is almost completely halted.” Good to
eating and exercise so you can shed fat and build muscle: know, and something I’ve experienced. He also goes into detail
“When you diet, you may lose weight, but if you add aerobic about why having muscle burns more calories and how working
exercise, you get better results than with diet alone. If you com- out correctly can traumatize muscle tissue and speed up your
bine the diet and aerobics with strength training, again your metabolism—a true fat-to-muscle effect.
results will multiply. When you add mental, emotional and social About the only thing I was slightly disappointed in was the
support strategies to your diet and exercise program, results weight-training program, although as I said, most readers will
multiply exponentially.” be new to weights. Nevertheless, I guarantee that the book will
That sums up the book nicely, but undersand that Venuto is open your eyes to how to get leaner faster and more healthfully
all about reality and your specific needs: “The best program in in the process. I highly recommend it, whether you’ve got 100
the truest sense is not the most effective program, but rather pounds to lose or that last little bit of bodyfat to get your abs
an effective program you can actually stick with long term.... It’s etched like granite. —Becky Holman
G O O D FAT PA I N
Fish Oil Follies Joint Rejuvenation

There’s been some controversy Weight training
recently concerning supplemental can take a toll on
fish oil. One medical doctor even joints. Wear and
tear after years
claimed that taking fish oil can raise
of pumping iron
harmful blood cholesterol, which can cause aches
could lead to a heart attack. He and pains that can
may have misread the research. hamper movement.
Fish oil has been shown to raise New research
HDL, which is cholesterol, but the suggests that pyc-
nogenol, an extract
good kind. To clear the air, here’s a statement from Darius
from pine bark,
Mozaffarian, M.D., Ph.D., assistant professor of cardiology can help. Arthritis
and epidemiology at Harvard Medical School and Harvard patients who took
School of Public Health: “The only dietary supplement con- it for three months
sistently shown in randomized clinical trials to work against got up to a 55 percent reduction in pain and stiffness.
How? The extract is both an antioxidant and an anti-in-
cardiac death is fish oil” [Prevention, February ’09].
flammatory. —Becky Holman
—Becky Holman

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to Grow
ANABOLIC DRIVE
Energy Drinks Should they get more respect?
Energy drinks are the is reaction time. When that

Rodney Dangerfield of the fastball is flying at you at 95
beverage world. They get miles per hour, you’d better
no respect. Look at the react quickly. When you’re
French. They banned Red in the cage getting ready to
Bull until April 1, 2008. rumble with a fellow mixed-
They were concerned martial-arts fighter and that
about its high caffeine con- superman punch comes
tent as well as the amino flying, you’d better react,
acid taurine. Note to the and quickly!
French: Red Bull had less Clearly, energy drinks
caffeine than a cup of cof- have benefits, including
fee. And taurine? Please. I improved mood and per-
find it utterly amazing that formance during fatiguing
anyone could have faith and cognitively demand-
in what those busybodies ing tasks.4 The notion that
say is good or bad for us. they’re harmful isn’t sup-
The science on energy ported by any evidence
drinks is the polar opposite I’ve seen. My advice: If you
of what you read in the want to perform better,
mainstream press. drink a serving of an energy
One study shows in- beverage 15 minutes prior
deed that not only did the to exercise.
subjects’ focused and sus- Energy drinks may not
tained attention improve get respect from the main-
significantly, but so did reaction speed in all sorts of tasks. stream media, but then again, the science IQs of main-
Memory improved too.1 Another investigation looked at stream writers are usually between those of a grapefruit
the effect of a preexercise energy sport drink on the acute and a chimpanzee.
hormonal response to resistance exercise in eight experi-
enced resistance-trained men. The researchers found that Editor’s note: Jose Antonio, Ph.D., is a writer, profes-
an energy beverage drunk 10 minutes before resistance sor, scientist and avid outrigger paddler. For more informa-
exercise can increase the number of repetitions performed tion, go to www.JoseAntonioPhd.com.
and the total volume of exercise.2
A study from the College of New Jersey, published in
References
the Journal of the International Society of Sports Nutrition,
compared Redline to a placebo in 12 trained strength and 1 Van den Eynde, F., et al. (2008). The effects of en-
power athletes. After drinking half a bottle of the energy ergy drinks on cognitive performance. Tijdschr Psychiatr.
drink, subjects performed a two-minute quickness and 50(5):273-281.
reaction test on the Makoto testing device. Following a 10- 2 Hoffman, J.R., et al. (2008). Effect of a pre-exercise
minute rest, they repeated the testing sequence, and after energy supplement on the acute hormonal response to
a similar rest period did a third and final testing sequence. resistance exercise. J Strength Cond Res. 22(3):874-882.
The Makoto testing device allows subjects to react to both 3 Hoffman, J.R., Kang, J., et al. (2009). Examination of a
a visual and auditory stimulus by striking one out of 30 pre-exercise, high energy supplement on exercise perfor-
potential targets on three towers. mance. J Int Soc Sports Nutr. 6:2.
Results: The energy drink improved reaction time as well 4 Smit, H.J., et al. (2004). Mood and cognitive perfor-
as subjective feelings of focus and energy in male strength mance effects of “energy” drink constituents: caffeine,
and power athletes.3 Though many of us don’t pay much glucose and carbonation. Nutr Neurosci. 7(3):127-139.
attention to reaction time, think about it; one of the key
elements in optimal performance for most speed sports

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to Grow
SUPPLEMENT SCIENCE
Ornithine: Time for Another Look?

About 25 years ago ornithine was a popular
supplement among bodybuilders. It’s a free
amino acid but is not commonly found in high-
protein foods. The body produces ornithine
from the amino acid arginine through the activity
of the enzyme arginase. It’s a key player in the
urea cycle, in which nitrogen waste products left
over from protein metabolism are broken down.
The urea cycle is vital in preventing an increase
in ammonia, which occurs during exercise and
is linked to training fatigue. The primary reason
for ornithine’s popularity, however, was that it
was considered an effective growth hormone
trigger; in fact, it was said to be twice as effec-
tive as arginine.
You still see ornithine in many sports supple-
ments, such as those touted to boost growth
hormone, and in some products that aid in nitric
oxide release. A recent double-blind, placebo-
controlled study, however, suggests that some
of ornithine’s most interesting effects may have
been overlooked in past research. Nine women
and eight men, average age 40, received either
a placebo for eight days or 2,000 milligrams of
Neveux \ Model: Julia Ann Gerhard
ornithine a day for seven days and 6,000 mil-

ligrams for one day. Exercise testing involved
fatigue on repetitive-cycling tests.
After a week those taking 2,000 milligrams
of ornithine experienced a rise in serum triglyc-
eride, which is fat; free fatty acids and ketones,
which are by-products of fat metabolism.
Such changes indicate an increase in growth
hormone release. That’s interesting because prior to the linked to feelings of fatigue. The ornithine group also had
exercise the subjects had taken in a sugar solution, and more of another amino acid, alanine, which can be con-
high blood sugar blunts the release of GH. In fact, one of verted in the liver into glucose, then circulated back to the
the functions of GH is to offset extended hypoglycemia, active muscle as a readily available energy source.
or low blood sugar. The subjects in the ornithine group Based on all this, you’d expect that the subjects in the
also had more urea and ornithine in their blood, suggest- ornithine group would be less fatigued during the exer-
ing that the ornithine did indeed help along the urea cycle. cise testing portion of the study, and that’s precisely what
The implication is that taking ornithine prior to occurred—but only in the women, whose bodies
exercise not only boosts GH release but also had higher counts of ornithine. The authors say
decreases blood ammonia, which would help that if the plasma ornithine had remained higher in the
keep you going longer without fatiguing. men, they would probably have been less fatigued as
In addition, the subjects in the ornithine group had well. Because ornithine isn’t common in protein foods,
higher counts of branched-chain amino acids than those the authors suggest that it may be an effective nutritional
in the placebo group, which suggests that ornithine may supplement for treating fatigue. —Jerry Brainum
suppress the drop in muscle BCAAs produced during
hard training. Higher amounts of BCAAs compete with Sugino, T., et al. (2008). L-ornithine supplementation
another amino acid, L-tryptophane, for entry into the brain. attenuates physical fatigue in healthy volunteers by
That’s significant because when tryptophane enters the modulating lipid and amino acid metabolism. Nut Res.
brain, it rapidly converts into serotonin, a brain chemical 28:738-43.

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©2009 Home-Gym.com

Semanoff
Model: Mike

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Train, Eat
Grow
Muscle-Training Program 115
From the IRON MAN

Training & Research Center
by Steve Holman and Jonathan Lawson
Photography by Michael Neveux
Last month we reviewed the Shock-

week program of our X-Rep version
of Eric Broser’s Power/Rep Range/
Shock protocol. We mentioned that
we’ve adjusted the schedule so that
we’re doing two weeks in a row each
of Power and Rep Range workouts
to optimize the benefits but only one
week of Shock work.
During Shock week you use supersets, drop sets, tri- workouts. In our current schedule Shock is week num-
sets and the like to totally annihilate the target muscle; ber five, and if you do P and RR for two weeks each, for
however, we’ve found that you can use Shock week in many trainees it’s going to be the perfect time for less
another capacity as well—as a lower-intensity recovery fiber damage, not more, and a chance to heal your ner-
Model: Binais Begovic
week. vous system with lighter weights on the big exercises.

We’ve discussed our phase-training approach a num- That brought us to our new version of Shock week.
ber of times: We do four to six weeks of all-out training Before we get to the specifics, however, here’s a quick
followed by one week of less-intense recovery-oriented summary of the P/RR/S protocol:

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•Less Training, Big Gaining: The Truth
w w w. I ro n M a n M a g a z i n e . c o m
Train, Eat
Grow
Preexhaustion is an excellent technique
Model: Binais Begovic

for Shock week, especially if you’re using
it as a downshift phase.
we should really take Wednesday

Power: You do straight sets with off and work quads and hams on
heavy weights, four to six reps per Thursday, but the above fits our
work set. work schedule better.
Rep Range: You do seven to nine
reps on the first exercise, 10 to Less-Shocking Shock for
12 reps on the second and 13 to an Anabolic Rebound
15—or higher—on the third.
Standard procedure on Shock
Shock: You do eight to 12 reps on week is to blast the heck out of the
most exercises but with intensity target muscles with extended-set
techniques like drop sets, DC techniques like supersets. We’re
training, X Reps and X-hybrid proposing another option: to go in
techniques to shock new growth. the opposite direction, using lighter
weights and higher reps to push
Remember, we do two weeks blood through the muscles and
of Power, two weeks of Rep Range enhance recovery. That’s something
and one Shock week. Then it’s back preexhaustion does well.
to Power again. Our split hasn’t We’ve discussed preex and how
changed. We still train four days a it’s best used for creating tension
week: and pump rather than fiber damage.
To preexhaust a muscle, you do an
Monday: Chest, calves, abs
isolation exercise followed imme-
Tuesday: Back, forearms diately in superset fashion by a big,
Wednesday: Quads, hamstrings compound move; for example, leg
extensions followed by squats. Be-
Thursday: Off cause you do the leg extensions first,
Model: Mike Semanoff
Friday: Delts, triceps, biceps you don’t overload as many fibers

as you would with the squats. The
preliminary isolation exercise also
As we’ve mentioned before, fatigues the quads, saturating them
with lactic acid, so when you go

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Preex builds mass,
but it does so more
via endurance
components.
Model: Jose Raymond

immediately to squats, the fatigue continuous-tension exercises don’t
prevents you from using your max traumatize a lot of muscle fibers,
poundage. That means you generate but they do fatigue the muscle. In
less force than if you did squats first. other words, they tire the muscle
Yes, preex can build mass, but it without a lot of damage. In this
does so more via endurance compo- modified-preex routine you start
nents like expanding capillaries and every bodypart workout with a
mitochondria. As we’ve said in the single-joint, isolation exercise, but
past, alternating a preex workout you don’t superset. You do two to
with a heavy straight-set workout three sets with higher reps; then you
is a good heavy/light strategy. Un- go to the big exercise for a couple of
fortunately, preex isn’t practical in a sets—with the target muscle prefa-
crowded gym—someone is bound tigued. Here are a few examples:
to take your leg extension machine
Quads
while you’re squatting, or vice versa.
Leg extensions 2-3 x 12-15
So we suggest shifting to a modi-
Squats 2 x 8-10
fied-preex strategy during Shock
week if you’re going to use it as a Chest
downshift phase to trigger an ana- Cable crossovers 2-3 x 12-15
bolic rebound. Bench presses 2 x 8-10
Triceps
Superset-Free Pushdowns 2-3 x 12-15
Modified Preex Dips or bench dips 2 x 8-10
©2009 MET-Rx® USA, Inc. 106408dr The first exercise in a standard Biceps
preex superset is an isolation move, Preacher curls 2-3 x 12-15
like pushdowns for triceps or cable Undergrip pulldowns 2 x 8-10
crossovers for pecs. Single-joint

Train, Eat
Grow IRON MAN Training & Research Center
Muscle-Training Program 115
Because you’re not supersetting,
the second exercise will be some-
what more traumatic than if you Workout 1: Chest, Calves, Abs Workout 3: Quads, Hamstrings,
were using a normal preex program. (Shock/Recovery) Lower Back (Shock/Recovery)
That’s because you rest in the ver-
sion outlined above; however, the High cable flyes 2 x 13-15 Leg extensions 3 x 15-20
preliminary high-rep isolation sets Smith-machine low-incline Leg presses 3 x 8-10
should mitigate the trauma some- presses 2 x 8-10 Squats 2 x 10-12
what. You’ll find that the poundage Middle cable flyes 1 x 13-15 Sissy squats 1 x 10-12
for the second exercise, the com- Bench presses 2 x 8-10 Leg curls 3 x 13-15
pound move, will be lighter than Low cable flyes 1 x 13-15 Stiff-legged deadlifts 2 x 8-10
what you use on low-rep Power Wide-grip dips 2 x 8-10 Hyperextensions 1 x 13-15
week and even lighter than Rep Flat-bench flyes 1 x 10-12
Range week when you do seven to Standing calf raises 3 x 16-20 Workout 4: Delts, Triceps, Biceps
Knee-extension leg
nine reps. You still get a sufficient (Shock/Recovery)
pooling of lactic acid before the press calf raises 2 x 10-12
Machine donkey Forward-lean lateral
compound exercise to derail force raises 2 x 13-15
output and keep you in light-day calf raises 2 x 13-15
Seated calf raises 2 x 16-20 One-arm leaning
mode. lateral raises 1 x 13-15
Crunches 2 x 15-20
Incline kneeups 2 x 10-12 Smith-machine
Bonus Fat-Burning Ab Bench crunches 1 x 13-15 presses 2 x 8-10
Environment Dumbbell upright
rows 2 x 8-10
All our talk about lactic acid Workout 2: Back, Forearms Incline one-arm
should have a lightbulb going off (Shock/Recovery) lateral raises 2 x 10-12
in your head—and in the lightbulb Machine pullovers 2 x 13-15 Bent-over lateral
should be the letters G and H. As Chins 2 x 8-10 raises 2 x 13-15
we’ve explained, studies show that Wide-grip pulldowns 1 x 8-10 Bent-over lateral
muscle burn from higher reps is trig- Undergrip pulldowns 1 x 8-10 raises 1 x 8-10
gered by lactic acid, and lactic acid is Dumbbell pullovers 1 x 10-12 Pushdowns 2 x 13-15
a growth hormone stimulator. Bent-arm bent-over Dips or bench dips 2 x 8-10
The continuous tension created laterals 2 x 13-15 Cable pushouts 1 x 10-12
by the isolation exercise combined Bent-over dumbbell Concentration curls 2 x 13-15
with higher reps will get the target rows 2 x 8-10 Dumbbell curls 2 x 8-10
muscle burning. If not, you’re doing Behind-the-neck Incline curls 1 x 10-12
something wrong—or maybe you pulldowns 1 x 10-12 Cable hammer curls 1 x 13-15
just have a high pain tolerance. Shrugs 2 x 13-15 Dumbbell hammer
Try slowing down your reps to a Cable upright rows 2 x 8-10 curls 1 x 8-10
two/two or three/three cadence Dumbbell reverse
with a squeeze in the contracted wrist curls 2 x 15-20 Note: For our complete
position on every rep. Remember, Barbell wrist curls 2 x 15-20 version of Eric Broser’s Power/
this workout isn’t about moving big Cable reverse curls 2 x 10-12 Rep Range/Shock program, see
poundages; it’s about muscle burn the e-book 3D Muscle Building,
and pushing blood into the target available at the X-Shop at
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nervous system to heal.
Heavy lower-rep sets tend to over-
load the central nervous system. You
get plenty of that during Power and All our talk about lactic acid should
Rep Range weeks. With prefatigue
and higher reps during Shock week,
have a lightbulb going off in your
you get less CNS stress, enabling
rejuvenation and new strength for
head—and in the lightbulb should
the Power week to follow. Nice! be the letters G and H. As we’ve
What About Stretch explained, studies show that muscle
Overload? burn from higher reps is triggered
Regular readers of this feature
may have noticed that the isolation
by lactic acid, and lactic acid is a
exercises in the sample exercise
pairs listed above are all contracted-
growth hormone stimulator.
Train, Eat
Grow
Model: Tamar Elshahat

IRON MAN Training & Research Center Home-Gym Program 115
Workout 1: Chest, Calves, Abs (Shock/Recovery) Workout 3: Quads, Hamstrings,
Incline flyes 2 x 13-15 Lower Back (Shock/Recovery)
Low-incline presses 2 x 8-10 Leg extensions or
Flat-bench flyes 2 x 13-15 nonlock old-style hack squats 3 x 15-20
Bench presses or wide-grip dips 2 x 8-10 Squats 3 x 10-12
One-leg calf raises 3 x 15-20 Sissy squats 1 x 12-15
Knee-extension donkey calf raises (X Reps) 2 x 10-12 Leg curls 2 x 13-15
Donkey calf raises 1 x 13-15 Stiff-legged deadlifts 2 x 8-10
Seated calf raises 2 x 15-20 Hyperextensions (X Reps) 1 x 13-15
Crunches 2 x 15-20
Incline kneeups 2 x 10-12
Workout 4: Delts, Triceps, Biceps (Shock/Recovery)
Full-range crunches 1 x 13-15
Forward-lean laterals 2 x 13-15
Barbell or dumbbell presses 2 x 8-10
Dumbbell upright rows 1 x 8-10
Incline one-arm laterals 1 x 10-12
Workout 2: Back, Forearms (Shock/Recovery) Bent-over laterals (X Reps) 1 x 13-15
Stiff-arm pulldowns or undergrip rows 2 x 13-15 Bent-over laterals (X Reps) 1 x 8-10
Chins 2 x 8-10 Kickbacks 2 x 13-15
Undergrip chins 1 x 8-10 Dips or close-grip bench presses 2 x 8-10
Dumbbell pullovers 1 x 10-12 Lying dumbbell extensions 1 x 8-10
Bent-arm bent-over laterals 2 x 13-15 Overhead extensions 1 x 10-12
Bent-over barbell or dumbbell rows 2 x 8-10 Concentration curls 2 x 13-15
One-arm dumbbell rows 1 x 10-12 Dumbbell curls 1 x 8-10
Shrugs 1 x 15-20 Incline curls 1 x 10-12
Shrugs 1 x 10-12 Incline hammer curls 1 x 13-15
Reverse wrist curls 2 x 15-20 Dumbbell hammer curls 1 x 8-10
Wrist curls (X Reps) 2 x 15-20
Reverse curls 2 x 8-10
Note: If you don’t have a leg extension machine, do old-
style hacks, nonlock style. Use partner resistance, towel
around the ankles, if you don’t have a leg curl machine.

position moves. Since leg extensions. With modified preex,
all of the workouts are you’ve already completed the con-
built around Positions tracted- and midrange-position ex-
of Flexion training, we ercises—and created a lot of muscle
need to include stretch fatigue, which should force you to
exercises as well. The use less weight than normal on the
problem is, stretch ex- stretch-position exercise.
ercises can cause major Nevertheless, you should still
muscle trauma, especial- choose a poundage that gives you
ly at the insertion of the higher reps, 10 to 12, to lessen the
target—think flyes and chance of causing too much fiber
inner pecs. damage. Along those same lines, you
Despite our still calling don’t want to do any forced reps or X
it Shock week, we’re try- Reps on any of the exercises during a
ing to downplay fiber mi- recovery-oriented Shock week.
crotrauma, so should we If you’re following our two-two-
simply skip the stretch- one sequence on your P/RR/S
position exercises? No, program, give our Shock-downshift
completing the full-range week a try. You’ll be surprised at how
chain is important to get your body responds when you let it
complete development cruise every few weeks.
of the target muscle.
In standard POF pro- Editor’s note: For the latest on
tocol you do the big, X Reps, X e-books and the X-Blog
You don’t want to do any midrange exercise first, training and supplement journals,
the stretch-position visit www.X-Rep.com. The latest
forced reps or X Reps during move second and the workout e-books are shown below.
a recovery-oriented Shock contracted-position exer- IM
week. cise third—for example,
squats, sissy squats and
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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
and it’s extremely difficult to put on any weight or muscle
Muscle-Size mass, but I think you need to increase your workload at

the gym in order to get bigger. Training each bodypart only
once a week and with only one set is simply not enough to
get your muscles to grow.
Workouts In order to hypertrophy the muscle fibers, you need to
increase the volume by training each muscle group more
frequently than once a week, increasing the number of ex-
Q: I’m trying to get bigger. I am 20 years old, and ercises and of repetitions. Although you’re getting stronger,
I’ve been training since I was 15. I’ve tried many your current routine is not building bigger muscles.
programs—many variations of splits, full-body The main problem is that you’re doing only one set of
routines and HIT. I weigh 150 to 155 pounds, and all one exercise for each major muscle group—legs, chest,
I want are size and strength. I’m currently doing a back, shoulders, calves and abs. There’s no way you could
once-a-week program. I do one set of each exercise possibly get enough muscle stimulation from so little work.
and then rest a week. I’m doing full squats, bench Even if you take that one set to failure and are lifting pro-
presses, deadlifts, reverse barbell rows, military gressively heavier weights each week, it’s still not enough to
presses, calf raises and weighted crunches. I never stimulate new growth.
skip meals, and I eat snacks between meals. Since In order to make the muscles bigger, you need to tear
I have a fast metabolism, I don’t really worry about down the muscle tissue so it can grow back bigger and
calories. I don’t eat junk all day, and I try to eat stronger. The optimum number of sets for maximum
clean. I haven’t seen a difference on the scale in growth has always been debated. I believe that the key is to
years, and my main purpose for training is to put on use the most effective exercises with the right amounts of
mass, bulk up and gain weight. Can you help? intensity and volume.
The exercises you’re using are the basic moves and in-
A: I understand that you have a very fast metabolism volve several major muscle groups. That means you’ll be
recruiting the maximum amount of muscle tissue
during your workout. You need to do more than one
set of each exercise, however, and you need some
additional movements.
You also need the right amount of resistance to
stimulate growth. Using a weight that’s too light
won’t cause the muscles to grow. Using a weight
that’s too heavy will build more strength in the ten-
dons and ligaments than it will build muscle mass.
I recommend using a weight that allows you to
get six to eight repetitions. That will tear down the
muscle fibers and build strength at the same time.
Basically, it’s going to be much more difficult but
more productive to do three or four sets of heavy
squats for six to eight reps than it would be to do
only one set of squats for six to eight reps.
I also recommend that you begin using a split
routine, training your body over two days, instead
of a full-body workout. That will let you add more
exercises and sets without overtraining.
One very effective split has you training your
chest, back, shoulders and abs at one workout and
your legs, calves and arms at the next. You train
one or two bigger muscle groups (chest, back, legs)
along with two or three smaller muscle groups
(shoulders, arms, calves and abs) at each workout.
Stick with the basic exercises because those are
the best for stimulating growth. Keep the sets mod-
erate—three to four per exercise—and use a heavy
resistance that will limit(continued
your reps to
onsix to 102)
page eight.
Keep using progressively heavier poundages each
week to keep your muscles growing. As long as you
hold the total sets in your workout to 25 or less, you
won’t overtrain, and you’ll keep growing.
Here’s a sample routine that you can use to start

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
Monday: Workout 1
Tuesday: Rest
Wednesday: Workout 2
Thursday: Rest
Friday: Workout 1
Saturday: Rest
Sunday: Rest
Monday: Workout 2
And so on.
After you have the workout routine in place,

you need to work on your diet. For a person with
a fast metabolism who’s trying to gain mass and
size, diet is extremely important. You can follow
the best training program in the world, but with-
out the right nutrition program, you will make no
progress.
You mentioned that you don’t skip meals and
don’t eat any junk food, but you didn’t go into de-
tail about your nutrition program. In order to pack
on size, you have to eat enough calories as well as
Three to four the right combination of protein, carbohydrates
sets of six to and fats.
eight reps The first step is to eat six meals each day. By eat-
on the big ing (or drinking a protein drink) every three hours,
Neveux \ Model: Omar Deckard
exercises is you will be feeding the muscle cells the calories

a good rule and nutrients they need to grow. If you go too long
of thumb between meals, you put your body in a catabolic
for building state and prevent your muscles from reaching
muscle. their potential.
The next step is to eat enough calories. How
many calories you will need before your body
starts to gain weight and build muscle mass is
your mass-building program: an individual thing. When I was 20 years old, I needed to
increase my calories to more than 4,500 before I finally
Workout 1 started to gain weight.
Bench presses 4 x 10, 8, 6, 6 Begin writing down exactly what you eat each day, listing
Incline dumbbell presses 3 x 8, 6, 6 calories, protein, carbohydrates and fats. Only by figuring
Wide-grip chins 3 x 10, 8, 6 out exactly what you’re eating will you know what you have
Barbell rows 3 x 8, 6, 6 to do to start making progress. You may find out that you’re
Deadlifts 3 x 8, 6, 6 not eating enough protein or enough carbs or just not
Seated barbell presses 3 x 10, 8, 6 enough calories.
Upright rows 3 x 8, 6, 6 At a weight of 155 pounds, you need to eat about 200
Incline situps 2 x 30-40 grams of protein, 400 grams of carbs and 60 grams of fats
Incline knee raises 2 x 20-30 each day. That would add up to approximately 2,940 calo-
Total sets: 26 ries. If that doesn’t do the trick, you may have to increase
the calories to start making gains.
Workout 2 Change your training program to begin stimulating
Barbell squats 4 x 10, 8, 6, 6 more muscle growth, and then make sure you feed those
Leg presses 3 x 8, 6, 6 muscles properly with the correct nutrition. If you keep at
Stiff-legged deadlifts 3 x 10, 8, 6 it and make both your workouts and your diet progressive,
Standing calf raises 3 x 15, 12, 10 you should finally begin to increase your muscle mass and
Seated calf raises 3 x 20, 15, 12 gain bodyweight.
Close-grip bench presses 3 x 10, 8, 6
Dips 2 x 8, 6 Q: I’ve been pretty lazy this year and have finally
Barbell curls 3 x 8, 6, 6 decided to get off my ass and get back in shape.
Total sets: 24 What would be a good program for someone com-
ing off a long layoff? I’d prefer to work out Monday,
Train three nonconsecutive days a week. For example, Wednesday and Friday unless you think training
you can train on Monday, Wednesday and Friday or Tues- four or five days a week is better. I also have a lot of
day, Thursday and Saturday. Which days you train isn’t fat to lose and a lot of muscle to gain. Please help!
important; just train three days a week and don’t train two
days in a row. Here’s an example of how the routine would A: Start back very slowly with a full-body workout. Do
look: only one or two exercises for each major muscle group,

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
and train the whole body at diet in addition to getting
each workout. That’s the best back to the gym. If you start
way to get the muscles accus- training again but keep your
tomed to resistance training diet the same, you probably
again. won’t lose that much bodyfat
Your preference for train- even though you will add
ing on Monday, Wednesday muscle tissue.
and Friday works perfectly If you haven’t done it al-
with a full-body routine. It’s ready, you should begin eating
essentially a beginner’s pro- at least six small meals a day
gram. In addition to doing a in order to feed the muscles
limited number of exercises and keep the metabolism
for each muscle group, you stimulated. Have at least three
also want to limit the sets and whole-food meals—breakfast,
amount of resistance you use lunch and dinner—with three
at each workout. Training too protein drinks throughout the
heavy or pushing it too much day. Try to eat or drink a meal
at this stage of the game can every 2 1/2 to three hours.
Neveux \ Model: Spencer Neveux

lead to excessive soreness or You will also want to watch
even injury. your carbohydrate intake. By
Use a weight that gives eating a moderate amount
you 10 to 12 reps without too of carbs, you starve the fat
much effort. If you haven’t Full-body workouts are best cells while still supplying the
trained for a long time, al- for beginning bodybuilders. body with the energy it needs
most any exercise will bring to train hard and recuperate
about muscle tissue damage from your workouts.
and soreness. After a week or two, your body will begin to Stick with complex carbohydrates that are low-glycemic
adapt to the workouts and you can start using progressively and high in fiber. Foods such as oatmeal, sweet potatoes,
heavier weights and pushing yourself a little more. brown rice, whole-grain bread and vegetables, eaten in
Here are two good routines that you can use to get back moderation, will provide glycogen for your muscles with-
into training. Alternate them on your three-days-a-week out making you fatter. I eat complex carbs in the morning
program. and afternoon, but I limit my carbs to vegetables such as
broccoli, asparagus, green beans and green peas in the
Workout 1 evening.
Incline situps 2-3 x 30 Taking in an easy-to-digest supplement that’s high in
Incline knee raises 2-3 x 30 whey protein and simple carbohydrates immediately after
Bench presses 3 x 10-12 your workout will give your muscles the nutrients they des-
Lat pulldowns 3 x 10-12 perately need to help them grow and recover. I always take
Seated dumbbell presses 3 x10-12 two scoops of Optimum Nutrition’s 2:1:1 Recovery right
Lateral raises 3 x 10-12 after I finish training.
Pushdowns 3 x 10-12 It’s also important to get high-quality protein throughout
Standing dumbbell curls 3 x 10-12 the day. Foods such as eggs and egg whites, turkey, chicken,
Leg extensions 3 x 12-15 fish and lean red meat are great choices for rebuilding
Leg curls 3 x 10-12 muscle tissue. You can also use a top-of-the-line protein
Dumbbell squats 3 x 10-12 supplement such as Optimum Nutrition’s Pro Complex or
Dumbbell stiff-legged deadlifts 3 x 10-12 Muscle-Link’s Pro-Fusion to provide your muscles with the
Standing calf raises 3 x 10-15 protein they need for growth.
Start slow on your comeback and record your progress
Workout 2 to stay motivated. By taking measurements and recording
Hanging knee raises 2-3 x 20-30 your workouts as well as your nutrition program, you will
Crunches 2-3 x 30 learn valuable information about your body that will help
Leg extensions 3 x12-15 you to keep making progress as you get back in shape.
Leg curls 3 x 10-12
Dumbbell lunges or leg presses 3 x 10-12 Editor’s note: John Hansen has won the Mr. Natural
Hyperextensions 3 x 15-20 Olympia and is a two-time Natural Mr. Universe winner.
Seated calf raises 3 x 12-15 Check out his Web site at www.NaturalOlympia.com, or
Incline dumbbell presses 3 x 10-12 send questions or comments to him via e-mail at John@
One-arm dumbbell rows 3 x 10-12 NaturalOlympia.com. Look for John’s new DVD, “Natural
Seated dumbbell presses 3 x10-12 Bodybuilding Seminar and Competitions,” along with his
Seated laterals 3 x 10-12 book, Natural Bodybuilding, and his training DVD, “Real
Lying triceps extensions 3 x 10-12 Muscle,” at his Web site or at Home Gym Warehouse,
Barbell curls 3 x 10-12 www.Home-Gym.com. Listen to John’s new radio show,
Natural Bodybuilding Radio, at www.NaturalBodybuilding
You also mentioned that you gained a lot of fat during Radio.com. You can send written correspondence to John
your extended layoff. You will really need to shape up your Hansen, P.O. Box 3003, Darien, IL 60561. IM

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 Dave Goodin
Contest Cuts
hydration issue previously, but with a lot of people getting
ready for the 2009 physique season, I’ve been asked about
it quite often in the past few weeks.
No, I do not dehydrate myself for competition. In fact, as
a drug-free bodybuilder I want to be as hydrated as pos-
Q: I met you last fall at the NPC Natural Crystal sible on contest day. On the day before a show I drink 1.5
Cup in Anchorage, Alaska. As I prepare for three to two gallons of distilled water. On the day of the show I
shows, I have been trying to find info on water. I keep water with me all the time and drink whenever I’m
want to compete hydrated, but it seems like it’s all thirsty. The whole idea of dehydrating for competition
a secret. Do you compete hydrated or do you cut came from bodybuilders who use exogenous testosterone
water? I’m a drug-free 44-year-old female firefight- or other anabolic steroids, which cause edema, or water
er and try to do this for my health. The water-cutting retention. They typically use a prescription diuretic to lose
thing messes my body up, and I always look worse the excess water caused by the use of androgens. If drug-
onstage when I do it. I always look full in the gym. I free competitors dehydrate themselves, they lose muscle
weigh 147 pounds now—it’s the off-season—and I’m cell volume and blood volume. Muscle tissue is almost 75
at 10 percent bodyfat. I’ve packed on a few pounds percent water. Blood is about 83 percent water. Bodyfat
of muscle, but burning bodyfat naturally seems is only about 25 percent water. If you dehydrate yourself
slow; I see other competitors drop bodyfat like the for a contest, you’ll end up smaller, flat and less vascular,
wind—of course, many of them are 20 years younger and you may have difficulty getting a pump. It sounds as if
than I. How much cardio do you do? If I’m not 4 or 5 you’ve seen that happen.
percent bodyfat, will the hydration technique work As a drug-free bodybuilder you want to have as much
for me? How do I cycle carbs? I’m keeping my so- fluid in your muscle cells and in your blood as possible.
dium around 1,000 now. When your muscle cells are fully hydrated, they’re larger,
giving your physique a much fuller appearance. Your skin is
A: Those are great questions. I’ve written about the de- also stretched more tightly, which makes you look harder.
With maximum hydration of your blood volume, your
vascularity will be more pronounced and your pump more
dramatic. Isn’t that what every bodybuilder wants when he
or she steps onstage—or even at the beach or pool?
What you don’t want is water retention, which makes
you look softer. Among the things that cause water reten-
tion is taking in something that’s high in sodium. Many
bodybuilders compound the problem by following a very-
low-sodium diet for weeks or months in preparation for a
contest. That will make your body more sodium sensitive,
which causes you to retain even more water whenever you
inadvertently eat or drink something high in sodium. I
normally put some salt on my food on a daily basis, and I
cut back on salt only the day before a contest.
Another thing that can cause fluid retention is allergies.
They can range from airborne allergies to mild food aller-
gies. Either can cause you to retain water under your skin.
I’m very allergic to a lot of airborne stuff and had to take
weekly allergy shots when I was a kid. Just to be on the safe
side, I take a mild antihistamine like Claritin the evening
before a show and again on the morning of the show. When
it comes to mild food allergies, you either have to go to a
specialist and be tested or pay close attention to the way
your body looks after you’ve eaten certain foods.
For example, early in my bodybuilding career I read that
a very large percentage of Americans have a slight food
allergy to wheat products. I started cutting grain products
Neveux \ Model: Dave Goodin
out of my diet the week before a contest, and I was able to

step onstage with a much harder appearance. I learned that
I’m most allergic to corn.
The third thing that can cause fluid retention is overcar-
Live like a champion every day; train like a champion

every workout.

bing. That happens most often when being consistent and doing everything
physique athletes try to carb deplete, right. Your goal for each show should
then carb load. I abandoned that prac- be to improve your physique. If you
tice many years ago. I found that I lost derive your satisfaction from improv-
too much fullness during the carb- ing and being the best that you can
depletion phase, and if I ate enough be, you’ll never be unhappy with your
carbs during the loading phase to results as long as you’ve done every-
regain it, I also ended up retaining thing you could possibly do to fully
excess water. prepare.
What works best for me is cutting How much cardio do I do? As little
my carbohydrate intake by 10 to 15 as possible. I don’t enjoy cardio. In 26
percent the week before a show. Since years of preparing for shows, how-
I’m also tapering back my workout ever, there’s been only one year that
volume and intensity the last few days, I didn’t have to do it. How much you
that enables me to maintain my mus- need is something unique to you and
cle glycogen stores, giving my muscles your circumstances. I always tell my
a full appearance and stretching my athletes to do as little as they can get
skin very tightly. While many studies away with while still losing bodyfat at
have shown that supercompensation the rate they need to lose it. Several
of glycogen stores does occur after gly- male clients of mine have gotten into
cogen depletion followed by a loading ripped condition without doing any
phase, they were typically done with cardio whatsoever. I’ve never had a
endurance athletes, who don’t have to female competitor who didn’t have to
worry about a little softening of their do it.
appearance on race day. I like to plan for at least one week of
I often see bodybuilders sitting precontest diet and training for every
backstage feverishly shoveling rice, pound of bodyfat I need to lose. When
sweet potatoes or dried fruit into I start my precontest diet, I also start
their mouths before prejudging in an doing 20 to 30 minutes of cardio first
effort to “fill out.” In my estimation thing every morning. I remember in
that’s way too late. It puts bulk into 1987 I lost too much weight in the first
your GI tract and can easily cause two weeks. I stopped doing cardio
bloating in the midsection. I want my and was able to get shredded without
waist to be as small as possible when it during my contest training. In no
I step onstage. So on contest day I get other year has that been the case.
up very early and have a breakfast of When I hit a fat-loss plateau, I add
three scrambled eggs and a small cup another 20-to-30-minute session in
of fruit. After that I try not to eat any- the evening after I finish work. There
thing else before I start pumping up to have been years when I’ve gotten into
go onstage—assuming prejudging is fantastic shape doing just 30 minutes
in the morning. Once I start pumping per day. In years when my metabo-
up, I have one or two packets of Power lism was crawling, due to too much
Gel to keep my blood sugar up for dieting and injuries, I sometimes did
the rigors of pumping up and posing. as much as 2 1//2 hours per day. So
Again, I always keep water with me there’s no way to tell you exactly how
and drink whenever I’m thirsty. much cardio to do. Start off at 20 to 30
Now, regarding your observation minutes per day. Do it seven days per
that it seems to be harder for natural week to stimulate your metabolism.
bodybuilders to lose bodyfat, that’s Increase it only as much as necessary
true. Being a drug-free bodybuilder is to keep the fat coming off. Keep doing
definitely more difficult, and it takes cardio right up to contest day. By that
much more patience. A bodybuilder time your body is very conditioned to
who’s using drugs can cut calories it. I’ve had friends who cut out their
much more dramatically during pre- cardio the week before the show and
contest dieting and not have to worry ended up losing hardness while not
about losing muscle. Many people getting any fuller.
who are willing to use bodybuilding Good luck with your contest prep
drugs also use clenbuterol or thyroid for 2009. I agree with you: Bodybuild-
medications to speed fat loss. The ing should be about being healthy.
thing to remember is that what some- Live like a champion every day; train
one else does in his or her contest like a champion every workout.
preparation has no effect on you. You
control how you prepare. It’s just a Editor’s note: See Dave Goodin’s
fact of natural bodybuilding life that new blog at www.IronManMagazine
you won’t be able to put on muscle or .com. Click on the blogs selection in
lose bodyfat as fast as someone who the top menu bar. To contact Dave
chooses to use the drugs. You just can’t directly, send e-mail to TXShredder@
worry about that. You have to focus on 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
Arms: Train More to Gain More?
Q: I’m a hardgainer, so I’ve been using your [ver- arms are getting more work. Your triceps get extra stress
sion of Eric Broser’s] Power/Rep Range/Shock pro- on Monday during your pressing work for chest, and your
gram [listed in the e-book 3D Muscle Building]. I’m biceps get hit on Tuesday with the pulling and rowing work
making great gains in size and strength everywhere for lats and midback. Your tri’s even get hit during some
except for my arms. Do you think I need to special- back exercises as well, like pullovers, the stretch-position
ize on my biceps and triceps? I really want big arms move for lats, which activate the triceps’ long heads.
as soon as possible. There are a few good solutions you can try, like reducing
your set totals to about four for biceps and four for triceps.
A: You say you’re a hardgainer, so you may be overtrain- Or, as you work triceps and biceps with compound exer-
ing your arms on that program. While you use a different cises on chest and back days, on arm day, Friday, only use
training protocol each week—low reps on Power week, a stretch- and contracted-position exercises, as they are more
variety of rep ranges on Rep Range week, and drop sets and isolated.
other intensity tactics on Shock week—the training split is For example, for triceps you’d do the last two exercises
the same every week. You train each bodypart once every of the three-exercise Positions-of-Flexion sequence, over-
seven days: head extensions (stretch) and pushdowns (contracted). For
biceps you’d do incline curls (stretch) and concentration
Monday: Chest, calves, abs curls (contracted).
Tuesday: Back, forearms Whichever solution you choose, you must give it a fair
Thursday: Quads, hamstrings, lower back trial of about four weeks before you move to something
Friday: Delts, triceps, biceps new—you must be patient in order for visible growth to
take place. Now, for one more off-the-wall solution...
While it appears that everything gets hit only once, your Jonathan, my training partner, and I are using a program

similar to the Ultimate Fat-to-Muscle
Workout, which follows the same split
as above, and we noticed arm soreness
lingering till Thursday and sometimes
Friday. The workout included some
negative-accentuated sets, which cause
extra muscle damage not just in the pri-
mary bodypart but also in the second-
ary ones, like biceps on pulldowns.
While the microtrauma can boost fat
burning during the recovery process,
we started thinking that perhaps our
arms weren’t recovering, much less
growing. We decided that on Friday we
would perform only the big, midrange
move for triceps and biceps, but we’d
use the 10-sets-of-10 technique, which
Ron Harris reminded us about in an
item that appeared in a recent IRON
MAN.
“Whoa,” you may be thinking, “10
sets? That’s more than you normally
do, plus it’s midrange work, which is
the most taxing of the three Position-
of-Flexion exercises.” True, it’s the most
taxing exercise, but with the 10x10
Neveux \ Model: Chris Jalali
tactic, you use the same weight on all

sets—one that you could get about 20
reps with—and you rest only about 30
seconds between sets.
In other words, it feels light—at first.
Getting 10 reps on your first four or five
sets is fairly easy—more like warmup
sets. At around set six or so, things start heating up, and by The 10x10 method is easy on the first few sets and
sets nine and 10, reaching 10 reps is pretty brutal, but the then brutally hard on the last ones. It’s a quick shock
burn and pump are incredible. tactic that can build loads of new mass.
The 10x10 tactic is a great way to speed into the growth
zone without having to use extreme poundages. For ex- Q: From all I’ve read and experienced, losing
ample, we use only bodyweight on dips for triceps and do bodyfat is all about reducing calories. If you take
cable curls for biceps. While Jonathan outran the stack on in fewer calories than you burn every day, you lose
cable curls doing them the standard way, with the 10x10 weight. If you take in more calories than you burn,
method he’s using about 50 pounds off the stack. Even with you gain weight. To me that means The Ultimate
lighter weights 10x10 appears to be an incredible mass Fat-to-Muscle Workout has to require reduced
technique. calories or it can’t work. But then there’s nothing
left to build muscle. Comments?
A: Your energy equation is exactly why that program

works. It can create a fat-burning calorie deficit but not
by forcing you to run extra miles every day; it stokes your
metabolism so you use more energy, or fat, even at rest.
One way The Ultimate Fat-to-Muscle Workout does that
is through muscle damage. At each workout you create
microtears in a number of muscle structures. The repair
process takes days—and it also requires a lot of energy
that comes from bodyfat. So you’re burning fat even when
you’re not doing anything. Nice!
Think of the way a car burns gasoline. If you drive 60
miles per hour on the freeway, your car burns a certain
amount of gas. Around 60 miles per hour is considered
an efficient highway speed for optimal fuel use. If you
push the engine by driving 75 or 80, your gas mileage goes
down—your car burns more fuel per mile than at the slow-
er speed. By revving the engine, you’ve essentially acceler-
Creating a calorie deficit is key to losing bodyfat.

Inflicting some muscle trauma in the gym can help by
boosting your metabolism so your energy expenditure
Neveux
is higher during the muscle-repair process.

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
At the end of a
negative-accentuated
set, your partner can
help you with a few
pure negatives to
amplify intensity.
seconds to lower on each

rep, you should automati-
cally lose bodyfat—that
is, as long as your calories
and activity stay the same.
And if you get enough
protein at regular inter-
vals, you will build a lot of
muscle at the same time.
Q: I’ve been doing

one negative-accen-
tuated set for each
bodypart for a few
Neveux \ Models: Lee Apperson and Lee Apperson Jr.

months, ever since you
introduced them, and
I’ve gotten spectacular
progress. My muscle
size has increased
along with strength
and muscle cuts,
but my results have
started to slow down.
Should I add another
negative-accentuated
set so I’m doing two for
ated the car’s “metabolism,” or fuel use. each bodypart?
That’s what happens when you create the right amount
of muscle trauma in the gym with your weight workouts— A: Adding a second negative-accentuated set is a big
your metabolism revs up so your body burns more fuel. jump because you increase volume and intensity at the
Your metabolic engine runs faster as it repairs the damage. same time. A better solution is to use heavier weights on
Scientists have found that the negative, or lowering, stroke your negative-accentuated sets, so you get about five reps
of each repetition during a weight workout produces the on your own, raising for 1.5 seconds and lowering for six
most damage, so slowing down that part of the rep can cre- seconds on each. At failure have your partner lift the weight
ate more trauma for a fat-to-muscle effect. for you, and continue to lower slowly for another two to
Research shows that the muscle-repair process uses a three pure-negative reps.
lot of bodyfat, so if you’re getting enough complete protein For example, on incline presses drive the weight up on
regularly so that amino acids are present to build muscle your own, taking about 1.5 seconds, then lower slowly for
tissue, you burn fat and build muscle simultaneously, the six seconds. The weight should be heavy enough that you
ideal body-transformation scenario. get five reps but can’t drive up the sixth. At that point your
Of course, metabolism can also work in the opposite partner should lift the weight for you—not a forced rep; he
direction. Say you get the notion that since taking in fewer should do most of the work to get the weight up—then you
calories will make you burn more fat, you’re going to go lower for six seconds. You should get two or three of those
for broke and only eat one meal a day. Bad idea. Now your partner-assisted negative-accentuated reps.
body senses famine, or starvation. Your metabolism slows The end-of-set pure negatives should give you a good
to a crawl, burning fewer calories, but that’s not the worst intensity uptick, enough to create a bit more muscle micro-
part. During all those consecutive hours that your body trauma and kick-start new fat-to-muscle gains, but not so
doesn’t have food, it hoards bodyfat and jettisons a more much that you nosedive into no-gaining overtraining.
expendable tissue—muscle. Yikes! That’s right, you burn
muscle for energy—and with less muscle your metabolism
slows even further. Double yikes! Editor’s note: Steve Holman is the author of many
That’s the reason you should eat a small meal every two bodybuilding best-sellers and the creator of Positions-
to three hours, and those meals should be protein domi- of-Flexion muscle training. For information on the POF
nant. Bonus: Protein actually takes more energy to digest videos and Size Surge programs, see the ad sections
and assimilate than carbs or fat; that’s another key fat-to- beginning on page 186 and 280, respectively. Also visit
muscle principle. www.X-Rep.com for information on X-Rep and 3D
So if your bodyweight is constant and you do nothing POF methods and e-books. IM
but start using some negative-accentuated sets, taking six

Opener: Massive bodybuilder
Other photos: Lee Haney; Fill
with intense training shots.

A Bodybuilder
Is Born Episode 46
The ONE True Way
to Gain MASS
by Ron Harris ter how attractive, compassionate, to be cautious, their dad had pur-
Photography by Michael Neveux sweet and devoted our spouse is— chased a bedroom safe, where all
A
merica has become you can never be certain that there jewelry and cash were stowed, in
a nation of neurot- isn’t someone out there even better. case Junior slipped and went on an-
ics—obsessed that Heck, you can put your profile on other at-home crime spree to raise
we’re missing out on Match.com and MySpace—using cash to buy more OxyContin. Randy
something. We gnaw deceivingly complimentary photos had a padlock on his door now too.
our nails worrying that whatever we and exaggerating your income by Randy and I were training to-
have isn’t good enough. Madison about 300 percent—and you’re sure gether a lot more often because he
Avenue takes full advantage of that, to have a few dozen potential dates was temporarily collecting unem-
constantly trying to sell us “new and lined up lickety-split. You just need ployment benefits while preparing
improved” versions of everything to know that they are all like you: to become certified as a personal
from laundry detergent to deodor- Nobody’s ever going to be good trainer. Our gym had a handful of
ant. And don’t get me started on enough for them, you included. trainers, but they were all older
razor blades. (Well, maybe just a Not to shock you, but that even women. I knew that as soon as
little rant.) leaks over into our little world of Randy started passing out his busi-
Every year we’re treated to the bodybuilding. Randy and I were dis- ness card to the desperate house-
latest groundbreaking advance in cussing it at the juice bar last week. wives in the gym, they’d be knocking
shaving technology—which always Randy was sipping one of their down his door for the privilege of
seems to be nothing more than the overpriced concoctions, which goes paying him to guide them through
addition of one more blade. Our by some silly name like Mass Blast, workouts. After all, he’s a young,
poor forefathers had to suffer the while I was having my postworkout good-looking guy with muscles,
indignities of the barbaric straight mix of whey protein, waxy maize well-groomed and clean, so why not
razor, which we are led to believe and Gatorade, five grams of cre- capitalize on it? It was either that or
was just as likely to decapitate you atine monohydrate and 10 grams of Chippendales, and Randy couldn’t
as shave your stubble. Now we have good old L-glutamine. (Technically, dance to save his life. Plus, he was
the Ultra Mach V Sensor Blade Sys- outside food or drink is not allowed afraid to wax his ass hair.
tem, with six space-age miniature within the confines of the gym, as it Randy has always read the body-
blades plus a seventh that actually would cut into juice bar sales. Just to building magazines and has spent
travels back in time eight hours to keep the staff off my back, I drop a time online gathering information
Model: Hidetada Yamagishi
seek and destroy hair follicles before dollar into the tip jar every now and on the various theories about train-
they even have a chance to grow. then.) ing and nutrition, but now that he
This nagging suspicion that we Randy was doing better since the was on the verge of training clients
have somehow settled for less than last time we’d spoken. His mom was for a living, he’d been absorbed in
what we deserve is probably partly responding well to chemotherapy, research. Rather than being enlight-
responsible for the United States’ and his brother was out of rehab ened by what he read, however, he
horrific divorce rate. It doesn’t mat- and staying clean—for now. Just was overwhelmed and confused.

Episode 46
“There are so many different hundreds of bodybuilders over
training styles that all claim to be the years, and they all had their
the best,” he said. “Volume training, own ways of training. A lot of those
Heavy Duty, X Reps, Doggcrapp—so methods were almost directly the
many. Then you hear three sets is opposite of others. Yet all the body-
best for an exercise, or four, and builders had great physiques. How
some people insist that one set is is that possible? For example, how
all you need and anything else is can both low-volume and high-vol-
overtraining.” Randy was getting ume work produce results?”
flustered. “Just do basic exercises, Randy pondered it and said, “Gift-
make sure you include isolation ed genetics and tons of drugs?” I
movements, high reps, low reps, fast resisted the urge to smack the young
reps, slow reps, full-range, partial upstart for his stock reply.
range—yaaargh!” “No! A lot of the guys I’m talking
His last strangled cry of frustra- about were natural bodybuilders,
tion drew a concerned look from the so you can rule that out right now.
front-desk girl, who also made the And if they all had gifted genetics,
shakes at the juice bar. why wouldn’t one method have
“Is it okay?” she asked. “I put a stood out as the One True Way. That
couple extra scoops of whey protein one best way to train would have
in there.” produced much better results than
“It’s fine,” he assured her, then anything else, and we would all be
turned to me. “That’s why I don’t doing it now. The only one true way,
need to bring my own shakes, ’cuz I the only way to put muscle on, is to
got it like that.” train hard.”
“Yeah, well, with my luck, she’d Randy stared at me. “Train hard—
give me four scoops of sawdust and that’s it? That’s all you can come up
a few dust bunnies. Maybe a few with?” He clearly felt I was holding
grams of toenail clippings, if she out on him.
was feeling generous. That would “Go to any crowded gym and look
be sure to kick-start the recovery around, and you’ll see that it’s true.
process.” Randy held out his shake, You’ll invariably see a lot of regular
looked at it and frowned. people with very regular bodies,
He was still frowning when we nothing special at all. You might be
finally finished our shakes and able to tell that they work out, but
headed out to
the parking lot.
“Seriously, Ron, “As Lee Haney used to say, intensity
there are so many builds immensity. It’s that simple.”
different ways to
train. How can you
know which one is
right?”
“Easy,” I said.
“They all are.”
“What?” He
■ 46g METAMYOSYN ® ■ Absolutely no gave me an odd
protein blend Trans Fats look. “You sure
Gluten Free
you didn’t have
■ ■ 5:1 Protein
to Carb Ratio grain alcohol or
■ Low Fat liquid morphine in
■ Aspartame Free ■ Great for your shake?” Our
Low Carb Diets cars were parked
side by side, and
we leaned against
them. It was one
of the first really
*These statements have not been evaluated by the Food nice spring days,
and Drug Administration. This products is not intended
to diagnose, treat, cure or prevent any disease. and we were both
Results may vary. Use in conjunction with an intense daily exercise glad to feel the
program and a balanced diet including an adequate caloric intake.
warm sun at last.
Greg Plitt is a paid endorser of MET-Rx®. ©2009 MET-Rx® USA, Inc.
Balik
110108ra “I have known

Episode 46
it’s doubtful. Most of them aren’t use more weight—or try to get more minds. They shake their heads like
totally out of shape, but neither are reps and go for a deeper burn—and they don’t approve.”
they the types of bodies the gym they aim for the most extreme “Meanwhile,” I continued, “what
would want on its billboards. muscle pump possible. They don’t do we look like compared to them,
“You’ll also see a few really well- shy away from free weights and and what’s the main reason why?
built men and women, maybe tough basic exercises like squats, We train hard, and they don’t. As Lee
three or four out of 50 to 100 people deadlifts, bench presses, military Haney used to say, intensity builds
on a gym floor. What sets them presses, barbell rows and dips. immensity. It’s that simple. So stop
apart from the rest? They train a The rest of the schmucks in the worrying about the perfect way
lot harder. That’s it! Of course, you gym just go through the motions, to train. As long as you train hard,
can also assume that they’re a lot using weights that are comfortable, pay attention to recovery and get
more consistent with their training often using mostly machines, and enough sleep, plenty of good food
and that they feed their bodies generally putting out just enough and basic supplements, you’ll grow.
with tons of good food and quality effort to be able to say that they Simple as that. Hey, before I forget,
supplements to support recovery ‘work out.’ Haven’t you seen plenty how was that date with Britney, the
and growth, but watch them train. of that?” hip-hop cardio instructor?”
“In contrast to what the others “Yeah,” Randy said, thinking. “I Randy smiled, and I was
are doing, they put out more effort. mean, when we grunt doing heavy expecting an X-rated account of
They challenge themselves. They squats or our faces get red grinding the date, or at least a PG-13 with
don’t quit a set until the weight out another rep of presses, people strong sexual suggestions. “We went
won’t move anymore. They try to look at us like we’re out of our clubbing, and she had the hottest
outfit on. She’s awesome, so cool to
talk to and a body that doesn’t quit.
We really hit it off.”
“The only one true way, “So when are you seeing her
again?”
the only way to put muscle “Oh, well, I’m holding off on that
on, is to train hard.” for now, because I met another
girl while I was waiting for Britney
outside the ladies room and got her
number. I’m supposed to hook up
with her this weekend.” I shook my
head. The next generation is going
to have a rough time of it, seeing
that nothing is ever going to be good
enough for them. But that’s okay.
Eventually, they’ll figure out that the
grass on the other side isn’t really
greener. It just looks that way until
you get closer.
The same goes for training: You
can’t be constantly worrying that
you aren’t following the absolute
best methods. If you do, you lose
faith in what you’re doing, and you
lose sight of what’s really important
for getting big—busting your ass
in the gym with loads of heavy iron
and then feeding your body with
loads of good food. It may not be
too enticing to those who need a
steady fix of “new and improved”
things to feel good about their lives,
but it’s the real secret to building
muscle.
Model: Skip LaCoure
Editor’s note: Ron Harris is

the author of Real Bodybuilding,
available at RonHarrisMuscle.com.
IM

Proof Before
Promises Nutrition Scientist Anthony
Almada Talks Supplementation,
Building Muscle and Losing
Bodyfat
by Jerry Brainum

I
n September 1992 Anthony a.k.a. EAS. The
Almada was doing his custom- first product
ary search of the recent medical Almada designed
literature at the University of was a creatine
California, San Francisco, Medi- compound called
cal Library when he came across a Phosphagen.
study that immediately aroused his In keeping with
interest. Almada had studied under Almada’s science
legendary scientists and researchers background, EAS
Lester Packer and George Brooks at set a standard of
the University of California, Berke- proof by sponsor-
ley, where he’d observed the deple- ing two studies
tion of ATP and creatine phosphate during the first
in working muscle. He was intrigued year of business,
when he saw that the new study made possible by
reported on the effects of creatine as sales of $6 mil-
an ergogenic aid to athletes. Finding lion. Not long
it that day led him to start a revolu- after the com-
tion in sports nutrition that contin- pany was formed,
ues to this day. Almada offered
Almada, who holds degrees in to sell Bill Phillips
physiology and nutritional bio- creatine, but Phil-
chemistry, had been working in the lips didn’t seem
supplement industry since 1975, too interested.
specializing in product develop- In June 1994,
ment. In 1989 he identified and however, Phillips
introduced vanadyl sulfate to the joined EAS, and
nutrition industry, and in 1991 he the company was
introduced the first “fat-burning” moved from Cali-
supplement to use the word ther- fornia to Phillips’
mogenic. Almada contacted a for- home state of
mer associate named Ed Byrd and Colorado in 1995.
discussed the possibility of market- In April of that
ing creatine. The two had previously year Phillips of-
supplied raw nutrient materials to fered to buy EAS
food supplement companies and for $1 million, despite the company was your growing disenchant-
tried to offer creatine, at the time profits of $40 million. By October, ment with the supplement
a rare and expensive product, to however, Almada no longer wanted industry. Has that opinion
them. All the companies rejected to make the weekly trek from Cali- changed over the years?
creatine because it was not well fornia to EAS headquarters in Colo- AA: I’m an outspoken critic of the
known at the time. rado, so he sold out to Phillips. industry because most of the major
Almada and Byrd started their While at EAS, Almada created the supplement companies have the
own company, initially named “cell volumizer” concept, pioneered funds to sponsor research yet don’t.
California Body Club and later Ex- the use of taurine in dietary supple- The first question is, Why don’t they
perimental and Applied Sciences, ments and created the first low- support such research? Some com-
calorie weight gain/lean mass panies do sponsor research,
supplement—Phosphagain. but the findings are never
After leaving EAS, he found- made public, often be-
ed a medical food company cause the studies found
that produced a product no beneficial effects as-
used to offset HIV-induced sociated with the tested
wasting. products.
Almada has been an The current trend is to
active researcher in more have studies done by in-
than 50 published studies, dependent sources, where
many of which examined the results can be tightly
the effects of popular di- controlled and not re-
etary supplements. Currently, leased if the findings aren’t
he is a founding partner in GENr8, favorable. In contrast, studies done
which produces a product called by university labs aren’t subject to
Vitargo SG. Clearly he’s qualified such stringent gag orders.
to discuss performance and sports Another relevant question is,
nutrition, so let’s get to it. How many companies are owned by
JB: One of the reasons you people trained in nutrition science?
opted to sell EAS to Bill Phillips If you look at pharmaceutical com-

Almada
panies, many are run by people
who hold science doctorates or
“People don’t discard medical degrees.
JB: Are medical doctors
products that work.” good sources of informa-
tion about nutrition?
AA: Medical doctors are
among the worst sources of in-
formation relevant to nutrition.
The medical-school curricu-
lum offers nutrition as an elec-
tive, or voluntary, course, and
most med students feel they
are already overburdened with
the study of traditional medical
courses, so few future doctors
have even the minimal training
in nutrition science.
Registered dietitians are also
often considered a good source
of nutrition information, but
this, too, isn’t true. While RDs
are experts at designing diets,
their knowledge of supple-
ments is surprisingly minor.
In fact, they are indoctrinated
during their training to believe
that all required nutrients
should be obtained solely
through food, thus making
any supplements superfluous
and even dangerous in some
instances. You’ll even find
that most people in the sports
supplement industry who have
advanced degrees, such as doc-
torates, have them in physiol-
ogy, not nutrition.
JB: What’s your general
philosophy in designing
nutritional supplements?
AA: My philosophy is to
create products that work and
foster persistent consumer
confidence, which leads to
lasting brand allegiance. That
creates a consumer base that is
Eating small, frequent

protein meals won’t
produce any greater
muscle gains if you
exceed the amount of
protein your body
can use for
muscle
protein
synthesis.

Studies that
measured
biological label chemistry. ucts that have fallen out of popu-
values of Listing a bunch of larity, mainly because they don’t
exotic-sounding produce consistent results.
various protein
ingredients tends JB: Are there any effective fat-
sources didn’t to obscure the fact burning supplements?
involve any that many such AA: People don’t buy fat-burning
subjects ingredients have supplements to “burn” fat; they buy
engaged in no science behind them to lose fat. Then the question
resistance them. To the un- arises: Who cares if I’m burning
training. wary customer, fat, if I’m not actually losing fat?
though, they look It’s analogous to testosterone. Who
impressive. The cares if my testosterone level rises if
Food and Drug I don’t get bigger, stronger or both?
Administration People tend to get lost in the mech-
permits the label- anism rather than the result.
ing of nonspecific Unfortunately, most of the
amounts of sub- present ingredients touted as fat-
stances that don’t burners have little or no effect in
have established stimulating fat loss in humans. One
dietary value, so current popular weight-loss herb,
the practice is legal. hoodia, has zero published science
The only FDA to support it. A major problem with
requirement is to botanicals, or plant-based products,
list the ingredients is that the contents can vary enor-
in descending mously from batch to batch, even if
order of content. the herb is supposed to contain the
So the first listed same level of active ingredients in
loyal to the particular product, not ingredient comprises 99.9 percent each tablet or capsule. That explains
only because the product is based of the product, with the remaining the varying results of studies involv-
on science rather than speculation, ingredients representing about 00.1 ing botanicals.
but also because the product con- percent of the total ingredients. JB: What’s the truth about
sistently works. Consumers often The more relevant question is protein requirements for body-
switch to other products, or search not what’s in the product but what builders?
for the next “miracle” product, be- the product will do for me. Another AA: Again, you have to look at
cause past products simply have question to consider is, How many studies that directly examined the
not produced the promised gains products have I purchased over the fate of dietary protein in an exercis-
in muscle size, strength or bodyfat last decade that I no longer use? If ing population. Most bodybuilders,
loss. It’s comparable to a marriage: the products matched their adver- aware of the need for a high protein
If you’re fulfilled and satisfied with tising claims, users would be getting intake, take in some form of protein
your current partner, you have no exceptional results. Are they? about every two to three hours. As a
desire to seek a replacement. JB: Can the placebo effect result, bodybuilders get a significant
JB: Many sports supplements play a role in results obtained amount of protein from food sourc-
don’t list specific amounts from any particular food sup- es alone. The consensus of studies
of contents on their labels, plement? that have examined protein needs
instead listing nonspecific AA: It can play a role in the popu- for bodybuilders shows that taking
amounts of nutrients as “pro- larity of many supplements, but it’s in more than 1.5 grams of protein
prietary formulas.” Is that ethi- also short-lived, in contrast to a true per kilogram of bodyweight leads to
cal or, more important, honest? biological effect, which consistently no added muscle or strength gains.
AA: Consumers often evalu- lasts. Again, how many products are In one study that I was involved
ate products based entirely on the used year after year by most people? in, we compared a popular meal-
People don’t discard products that replacement product with malto-
work. New products are constantly dextrin, a carbohydrate source,
being introduced to replace prod- and found that both supplements
Listing a bunch of exotic-sounding

ingredients tends to obscure the fact
that many such ingredients have no
science behind them. To the unwary
customer, though, they look impressive.

Almada
the body, the more protein you have
“Some studies show that soy is as good above actual requirements, the less
protein is used for building muscle.
as whey, meat is as good as whey, and so Eating small, frequent protein meals
on. I would say that the primary issues won’t produce any greater muscle
gains if you exceed the amount of
regarding protein intake are palatability and protein your body can use for mus-
cle protein synthesis.
convenience. Soy protein is often said to lower JB: Are some sources of pro-
testosterone counts. Yet if that’s true, how do tein superior to others?
AA: Some studies show that soy
you explain the other studies that show equal is as good as whey, meat is as good
muscle gains when soy is compared to whey?” as whey, and so on. I would say
that the primary issues regarding
protein intake are palatability and
produced the same muscle and show that taking in more than 30 convenience. Soy protein is often
strength gains in trained football grams of protein at a time produces said to lower testosterone counts.
players. People tend to underesti- no added benefits. While protein Yet if that’s true, how do you explain
mate the amount of protein they are can take various metabolic routes in the other studies that show equal
getting from muscle gains when soy is compared
ordinary to whey?
foods. If you JB: What about the studies
already take showing that whey has the high-
in the opti- est biological value of any pro-
mal amount tein source?
of protein, AA: Studies that measured bio-
taking any- logical values of various protein
thing above sources didn’t involve any subjects
that will engaged in resistance training.
not further Again, it’s a matter of what appears
boost mus- on paper compared to what hap-
cle gains. pens in real life.
People are
indoctri- Editor’s note: Next month Al-
nated to mada discusses branched-chain
believe that amino acids, creatine, fat intake,
they must low-carb diets and Vitargo. IM
eat massive
amounts of
protein or
lose muscle
size.
JB: Can
too much
protein
make you fat and damage your
kidneys?
AA: You have to view protein as a
source of calories. Current studies

Moe
Muscles A Vastly Improved
Moe El Moussawi Continues Moving
Up the Pro Ladder
by Lonnie Teper
I
t’s a dark, rainy Friday the 13th, tion. I asked my wife about it, we ME: Both. I incorporated a lot
but there’s only good luck fol- took him up on his offer, really liked of supersets and drop sets into my
lowing Moe El Moussawi as he it and decided to make the move. workouts; I cleaned up my nutrition
enters Gold’s Gym, Pasadena, for a We live in Auckland, and I now con- in the off-season, which I hadn’t
scheduled 1 p.m. appointment with sider myself a Kiwi. done before. When I started dieting
yours truly. LT: You turned pro by winning for the ’08 IRON MAN, I was already
Three weeks earlier El Moussawi the Mediterranean Champi- lean.
had finished second at the IRON onships in 2004 but finished LT: What did you weigh when
MAN Pro to qualify for the ’09 Mr. only 14th at the ’06—your pro the dieting began?
Olympia; in another 21 days he’d be debut—and ’07 IRON MAN ME: I don’t know. One thing I
making his second straight appear- Pro shows. It seemed you were didn’t do was step on a scale. When
ance on the Arnold Classic stage. going to be a mediocre pro, but you weighed me at the press confer-
In case you hadn’t noticed, he’s in 2008 you became the biggest ence [the day before the contest,
gracing this month’s cover, along surprise of the contest with a fully clothed], I was 239. I had no
with Figure Olympia champion shocking third-place finish. idea what the scale would say; when
Jennifer Gates, and now he’s about How did the amazing transfor- I got onstage at the prejudging, I
to speak into my tape recorder for mation come about? was 231.
his first in-depth interview. He’s ME: I was too stuck on size, size, A man who supported me a great
married to a lovely lady, Johanna, size, thinking I had to be bigger to deal and who passed away last year,
and is a devoted father of two girls, stand next to the other pros. Every Joe Valdez, always told me not to
Meriam, five, and Reyhana, 18 time I looked at myself, I thought look at a scale. Look at a mirror;
months. Things are bright for one of I was too small to be successful on that’s your best friend. I said to
bodybuilding’s latest stars. the pro level. myself in preparing for the show, “If
LT: After you won the Cal in I weighed around 244 [at 5’9”] the I don’t have that Dugdale sharpness,
2000, you begged me to let you first two times I did the IRON MAN. I’m not stepping on that stage.”
compete in my Cal Collegiates When Mark Dugdale took second LT: The previous two years I
contest [now the Junior Cal] so in 2007 to Toney Freeman, though, didn’t get to call out your name
you could get some publicity. I looked at Dugdale, who was only when we trimmed down to the
Now I’m doing a cover story on 205 pounds, and he was hard as a top 10. How did it feel when you
you. Life is good. rock. He looked much bigger than heard me announce you as the
ME: [Laughs] Yes, it’s still hard to he actually was. He taught me a les- third-place finisher?
believe. son without my even talking to him. ME: I can’t express my feelings
LT: You used to live in Mon- When I left the contest, I had only at that moment. The first thing I
terey Park, California, but one thing in mind—I had to have a thought was, “Wow, I’m going to
moved to New Zealand in 2002. Dugdale look if I ever wanted to be be in the Mr. Olympia!” That was
Why the drastic relocation? a contender as a professional. Not my dream when I first started
ME: A Kiwi friend of mine was in necessarily Mark’s physique but that bodybuilding almost 20 years ago
the World Wrestling Federation and look—a hard look. [El Moussawi turned 34 in March].
was the World’s Strongest Man at LT: Did you change your Then I found out shortly after the
one time—Paul Kingi. He convinced training methods, your nutri- show I’d been given a special in-
me to go to New Zealand for a vaca- tion or both? vitation to compete in the Arnold

El Moussawi
Classic two weeks later. What had
seemed almost impossible was now
a reality. I learned a big lesson: You
have to keep working hard to get
what you want.
LT: You placed 11th at the
Arnold, then bounced back at
the Australia event to finish
third behind Dexter Jackson
and Melvin Anthony. You de-
feated Toney Freeman twice in a
month along the way [Freeman
was seventh at the IM]. Then
you proved you were here to
stay with a ninth-place finish
at the Olympia. You also earned
the “Most Improved” award in
my News & Views column, where
I hand out yearly honors.
ME: I tried to carry the same
mentality into my preparation for
the Olympia, but I did have my ups
and downs along the way. It was re-
ally tough with the change of weath-
er; it was very cold in New Zealand
and extremely hot in Las Vegas, and
my fluid balance was off. I was really
happy to place ninth, but I could
have done better.
LT: When did you finally take
time to sit back and smell the
roses because you’re recog-
nized as one of the best body-
builders in the world at last?
ME: It wasn’t about smelling the
roses—it was time to get back to my
office in New Zealand [Moe runs “I was back to 244
the supplement company Extreme pounds onstage
Nutrition, based in Auckland, which again, as heavy as I’d
includes 12 stores. The warehouse is ever been—I’d say I
appropriately titled Moes Muscles]. was about 80 percent
That’s when it finally hit me. People of my best.”
were coming up to me all day long,
offering their congratulations. Then
it became real.
LT: For a guy who was frus-
trated by a lack of publicity,
you’ve also come a long way. your wife there watching the Alhambra High School [near Los
This is your second Michael action? Angeles], then attended East Los
Neveux cover. ME: No, but she certainly viewed Angeles College for two years.
ME: When I got a call to shoot my it on line. [LT and ME crack up] LT: Where I teach. I never saw
first cover a couple of years ago, I LT: After the ’08 Olympia you you in class.
couldn’t believe it. Especially since shot this cover with Jennifer ME: On another subject, you have
I had just finished 14th in the IRON Gates, another supersexy lady. given almost everyone a nickname
MAN. To top it off, he shot me with ME: Yes, Jen is one of my athletes over the years, like “Abzilla” for
one of the most beautiful females in [representing Pro Fight, another [Ahmad] Haidar and “The Freakin’
the world. family company]. She is someone Rican” for [Gustavo] Badell. When
LT: I saw the video at Iron my wife knows already, so it was are you going to honor me with my
ManMagazine.com. You looked okay. [LT and ME bust up] own?
as if you were having loads of LT: Where were you born? LT: More pressure. How about
fun, tossing that hot babe up in ME: Beirut. I came to California the “Beirut Beast?”
the air and into your arms. Was when I was 17. I went one year to ME: [Pauses] (continued on page 136)

El Moussawi
“I train every
day. I use a
1,000-reps-
per-bodypart
routine.”
(continued from page 132) Not that many peo-

ple know Beirut as a city. Flex Wheeler has a
nice one: the “New Lebanese Lion.”
LT: Let me work on it. Getting back to
this year’s contest, with the event held
on January 24, six weeks before the Ar-
nold instead of two, a lot of people felt
the lineup would be emaciated, void
of top-level guys. Of course, they were
wrong—starting with you and Silvio
Samuel. Five of the guys were already
in the Arnold. When did you decide to
compete?
ME: The latter part of 2008. We actually
increased the size of the business in New
Zealand. Then my father got sick, and I went
to visit him twice. He’s 81 years old and lives
in Lebanon. The trip from New Zealand is
almost 24 hours, and you’re on three planes.
LT: Along with everything else on your
plate, you also promoted a pro show
last year.
ME: Yes. A week after the Australia I put
on the New Zealand Elite Grand Prix. I re-
ally wanted to do the IRON MAN again. It’s
a show I love to do. Even if I win it, I’ll con-
tinue competing in it. Los Angeles is still my
hometown in many ways.
You could tell at this year’s show that a lot
of the fans were my family, my friends and
my clients. When I looked at myself 10 weeks
out, though, I felt I was too far out at too
short a notice. Then, when I started reading
all the precontest hype about the show, it
hit me: “This is my show—I have to do it, no
matter what.” I got ready, the best I could, in

El Moussawi
only six weeks. with me. training regimen do you follow?
I was back to 244 pounds onstage Training with another pro ME: I train every day. One thing I
again, as heavy as I’d ever been—I’d would help me a lot. I hope to be wanted to mention that played a big
say I was about 80 percent of my around 245 pounds on the Olympia role in my look in 2008 is, I started a
best. I wasn’t as good as I was last stage—but with the 2007 IRON MAN 1,000-reps-per-bodypart routine.
year, not even close to it, but the conditioning. Same look, 14 pounds I do one bodypart a day, unless
goal was to give it my best shot. heavier. it’s closer to a contest, when I may
You never know work one bodypart
where Silvio will be in the morning,
[conditioningwise]. one at night. The
Silvio shocked me, format is basically
and I learned my the same: three to
lesson with that four exercises per
guy—he will always bodypart.
be in top shape. I Day one is chest.
did add more size One time I do bar-
to my back and my bell bench presses,
quads. Some peo- dumbbell presses,
ple told me I gave cables and Smith-
up symmetry by machine presses.
adding the weight, I may use all ma-
but you can’t judge chines the next
a physique onstage time I hit chest. I
that’s not really do four exercises;
ready. The car is each exercise has
not polished. You to be 250 reps, with
can’t judge the 50 reps on each set.
color. I do my first set as
I thought I a warmup, 50 reps.
looked much bet- The next set is not
ter in the evening 50 reps at one time
[Moe trailed by 12 but a drop set. I
after prejudging go to the heaviest
but lost the final I can, then do five
two rounds by drops, counting it
only three points], as one set. If I have
and that made me somebody spotting
happy—80 percent, me, there is no rest
and I’m this close. time at all.
I knew if I’d been Day two is shoul-
ready, I would have ders and traps:
taken the show. military presses,
Silvio deserved lateral raises to
to win. Second the side and rear. I
place at the IRON finish with behind-
MAN is a great the-neck presses.
honor, and I quali- I do back on day
fied for the Olym- three—upper and
pia. Plus, I will have lower. Pulldowns
a rematch with Sil- to the front, cable
vio in three weeks rows, T-bar rows
and at the Olympia, and at times one-
so we’ll see how arm dumbbell
things turn out next time. I’m definitely aiming at a top-six rows.
LT: Anything different in your finish, getting in that final pose- Day four is legs—quads and
Olympia prep? down. This Olympia will be tougher hamstrings. I do leg extensions,
ME: I’m thinking about having than last year—Victor Martinez, Kai leg presses, hack squats and sissy
Tamer El Shahat [pro bodybuilder Greene and Branch Warren were squats. Between sets I work my
and another IM cover man] come to out with injuries and will be back. hamstrings: standing leg curls and
New Zealand—he works at one of So I need to be better than I’ve ever stiff-legged deadlifts as well as half-
our stores in Los Angeles—to help been. range-of-motion leg presses, really
me with the business and also train LT: What type of precontest squeezing at the top. I work calves

El Moussawi
“I eat seven or eight
two to three times a week. meals a day and have
I train biceps and triceps on around that many
day five. Mostly on my arms, protein drinks to go
since size isn’t a concern any- along with them.”
more, I do a lot of cable work. I
don’t feel the squeeze with dumb-
bells [although he does use them
at times] or barbells that I do with
the cable; I hit the muscles from
different angles.
With triceps I do behind-the-
neck extensions and kickbacks
with dumbbells. The rest are push-
down movements with cables. I
then start over again with day one.
When my body tells me I’m not
recovering enough, I take a day
off. I do abs at night with the fam-
ily. We do our crunches and other
movements on the ground.
LT: How about cardio?
ME: To be honest, I don’t do
much. I’m already moving con-
tinuously with my type of train-
ing, and I also do a lot of physical
work back home. The day I flew
to Vegas for the Olympia I un-
loaded a container that had 1,000
boxes. Me and my employees—
took us about three hours. When I
do cardio, it’s usually on the bike.
LT: What is your precontest
nutrition like?
ME: I eat seven or eight meals
a day and have around that many
protein drinks to go along with
them. My first meal is around
7 a.m., usually oatmeal with a
scoop of protein. At 9 a.m. I have
my first protein shake. Then an
hour later I have chicken breasts
and broccoli, getting about 150
grams of protein. At around 11
a.m., or 11:30, I eat a filet, tak-
ing all the fat out of it, with some acids and fat burners from Pro known John Balik for years. I was
potatoes. Fight. I really like to try and burn my blessed by doing the first cover of
I have another protein shake an fat from training and eating right, my life for IRON MAN. The expo
hour later and chicken again at 3 though. Fat burners, for me, are was beautiful; we gave thousands of
p.m.—I always have two chicken more useful as a source of energy samples out and are getting a lot of
meals a day—then another protein because of the caffeine. At night business back.
shake up to 90 minutes later. I have an isolate protein, with no LT: One last question: Who
Most of the time I eat fish for my carbs or fat. should the Swami pick to take
last meal. Anytime after 6 p.m. I try LT: This year’s IRON MAN the IRON MAN Pro next sea-
to go as clean and lean as I possibly Pro/FitExpo really had an El son?
can. I usually have two meals and Moussawi flavor to it. You com- ME: Are you kidding? You’re look-
two protein shakes after 6 p.m. peted in the contest, and Pro ing him right in the eye as we speak!
LT: What are your favorite Fight signed on as title sponsor Editor’s note: To contact Moe
brands? for 2009 and 2010. El Moussawi for guest posings,
ME: I use a couple of different ME: We find it to be beneficial seminars or to give suggestions for
protein products from MuscleTech to the company, since most of our the nickname he’s been longing for,
and BSN, depending on how much stores are in the Los Angeles area. write him at moesmuscles@yahoo
carb the product has, and amino IRON MAN is a great company; I’ve .com. IM

Recovery
Maximizing Performance
and Recuperation for
Bigger Gains
by Gabriel J. Wilson, M.S., CSCS and Jacob M. Wilson, M.S., CSCS
B
oxing legend George Foreman
was unique in the sport in
that he would stand between
rounds. Some may consider
that counterintuitive—if the goal is
His method is known scientifically as “active
to recover between recovery” and involves performing light physical ac-
tivity between sets or workouts. It’s the opposite of
rounds, why would “passive recovery,” which involves relaxation, such
as sitting down in a chair.
George expend Both techniques are meant to improve perfor-

mance and recovery. Evidence indicates, however,
that active recovery between rounds may have
more energy by
Model: Dan Decker
given George an edge over his opponents. Active

recovery can work for bodybuilders as well, at three
staying on his feet? distinct times: between sets, postworkout and be-
tween workouts.

Active Recovery
Between Sets On heavy
The classic “burn” you feel training
between sets is caused by an
accumulation of lactic acid, a days, when
by-product of anaerobic metabo- the primary
lism, which results in a decrease
in weightlifting performance goal is to
and, finally, an end to it. Decreas- increase your
ing pH reduces the activity of
enzymes, lowers white blood cell strength,
count and nutrient transporters, active
and slows muscular contraction
and ATP production. recovery will
It follows that in order to op-
timize performance, the goal
prove most
should be to maximize lactic acid helpful.
clearance. The most effective way
to do that is through aerobic me-
tabolism, providing ample oxy-
gen to the muscles so they can
clear lactic acid from the blood.
Studies indicate that the most
effective way to accomplish that
is with low intensity exercise—30
to 40 percent of your VO2 max.1,2
Exceeding that intensity risks
crossing your lactate threshold
and actually producing more
lactic acid; lower intensity will
minimize oxygen delivery to the
muscles. So if you feel a deep
burn in your muscles during ac-
tive recovery, you likely need to
lower your intensity.
The effectiveness of active
recovery over passive recovery
between sets has been demon-
strated in sprinters and weight-
lifters, among other athletes. An
excellent example was an experi-
ment reported in the Journal of
Strength and Conditioning Re-
Model: Omar Deckard
search. Fifteen experienced resis-

tance-trained males performed
weight workouts consisting of six
sets of parallel squats at 85 per-
cent of their 10-repetition maxi-
mum. The participants recovered involves taking short rest periods— most helpful.
for four minutes between sets with less than one minute between sets. Optimally, you perform active re-
either passive sitting or low-inten- For variation, however, many body- covery specific to the muscle group
sity exercise on a stationary bicycle. builders implement a “heavy” day trained. For example, if you’re train-
After that workout participants per- in their split or focus on progressive ing legs, you might walk around be-
formed a maximal-repetition squat resistance with a few key lifts, such tween sets or use a stationary bike.
test using 65 percent of their 10-rep as squats. During those days maxi- If you’re training delts, you might
maximum. The athletes engaging in mal loads are lifted—greater than use the elliptical, or lightly shake
active recovery were able to do 20 85 percent one-rep maximum—and your arms around between sets.
percent more repetitions than ath- longer rest periods are taken, usu-
letes who engaged in passive recov- ally three to five minutes between Active Recovery
ery between sets. No wonder George sets. On heavy training days, when
Postworkout
was able to smash all his opponents. the primary goal is to increase your
The typical bodybuilding workout strength, active recovery will prove The goal of postexercise active

recovery—commonly known as cooldown performed immediately Lastly, active recovery can be very
the cooldown—is similar to active after exercise can reduce the decline useful for bodybuilders training
recovery between sets: lactic acid in white blood cell count by a whop- twice daily, so they recover faster for
removal. The half-life of lactic acid ping 30 percent, effectively pro- their second session.
is normally 15 to 25 minutes after moting a healthy immune system. For optimal postworkout recov-
physical activity; however, lactic That’s particularly applicable to the ery you need to exercise 10 to 15
acid may return immediately to bodybuilder whose high-volume minutes at 30 to 40 percent of your
baseline after a single cooldown workouts may impair immune func- VO2 max. Examples include a light
session. That’s important, as a tion in the hours following training. walk, slow cycle or moderate pace
on the elliptical. Again, try to target
the muscle group you previously
trained.
Active Recovery
Between Workouts
On the day following your work-
out, lactic acid will be long gone. A
new problem called delayed-onset
muscle soreness will arrive, how-
ever. The goal of performing active
recovery between workouts is to re-
lieve that pain and improve recovery
so you can train again sooner—and
harder.
You want to do enough exercise to
increase blood and nutrient delivery
to the muscles but not so much as
to increase muscle damage. Studies
are clear that cellular hydration via
a “pump” is an effective way to en-
hance protein synthesis and lower
protein degradation.
The effectiveness of active re-
covery between workouts has been
demonstrated in a number of stud-
ies. In one study eight subjects
rested after a taxing biceps workout,
while nine others performed a light-
er training session to aid recovery.
Researchers found that strength
recovery was greater after light exer-
cise than after rest alone.
There’s no set recommendation
for active recovery between work-
outs. Generally we would recom-
mend higher reps—10 to 15—and
nonfailure lifting for three to six sets,
A cooldown performed immediately after with a rest of less than one minute
between sets. Most muscle damage
exercise can reduce the decline in white occurs on the eccentric, or lowering,
blood cell count by a whopping 30 percent, portion of the lift. So you could have
a training partner take the weight
effectively promoting a healthy immune on the eccentric while you lift on the
system. raising, or concentric, phase.
A potentially effective method of
active recovery between workouts
that has not yet been tested is blood
occlusion training; Layne Norton
wrote about it in the April ’08 IRON
MAN. Blood occlusion training
involves wrapping a device, such

Athletes engaging in active recovery were as a knee wrap, around the
proximal portion of a limb
able to do 20 percent more repetitions and then performing exercis-
than athletes who engaged in passive es with that limb. The tech-
nique effectively enhances
recovery between sets. blood flow, protein synthesis
and growth hormone while
not increasing muscle dam-
age. So it seems to be a fine
candidate for active recovery
between workouts.
Be sure to have ample nu-
trients before and after exer-
cise to maximize recovery.
You must have known all
along that little good ever
comes from just sitting down
on a bench and collapsing.
As you now know, when you
feel the burn between sets,
move; when you feel it after
your workouts, move; and
when you feel sore the next
day—you guessed it—move
some more.
Editor’s note: Gabriel Wil-

son is completing his Ph.D. in
nutrition with an emphasis
on optimal protein require-
ments for muscle growth and
is a researcher in the Divi-
sion of Nutritional Sciences,
University of Illinois, Urbana.
He is vice president of the
Web site ABCBodybuilding.
com. Jacob Wilson is a skel-
etal-muscle physiologist and
researcher in the Department
of Nutrition, Food, and Ex-
ercise Science, Florida State
University, Tallahassee. He
is president of the Web site
ABCBodybuilding
.com.
References
1 Hultman, E., and Sahlin,
K. (1980). Acid-base balance

during exercise. Exerc Sport
Sci Rev. 8:41-128.
2 Hogan, M.C., et al. (1995).
Increased [lactate] in working

dog muscle reduces tension
development independent
of pH. Med Sci Sports Exerc.
Model: Derik Farnsworth
27(3):371-377. IM

Heavy
Duty Mike Mentzer’s
Bodybuilding Wisdom
by John Little
Mentzer’s Big-Arm
very hard work. The harder the work enthusiasm is often a hindrance;
Routine you do, the less work you’re capable they’re so willing to train marathon-
Q: I’ve always been blown away of doing. It’s not a debatable point. style to acquire a muscular physique
by the size of Mike Mentzer’s You can either train hard or train that they often overtrain. I train in
arms. I know he was one of the long—but you can’t do both, and it Gold’s—when I do train—and I see
top bodybuilders in the world— just so happens that it takes hard that as the most pervasive mistake
in my opinion, he was the best— training to build big muscles.” made by all bodybuilders, includ-
so his genetics are much better I remember 10 years after that ing advanced bodybuilders. They
than mine. But what was the seminar being in Mike’s apartment grossly overtrain.
exact arm routine that he used in Los Angeles and asking him per-
to build his guns up to such sonally what his most productive Starting Heavy Duty
howizter-size proportions? arm routine was:
“There was nothing ‘special’ Q: I’m a 40-plus person and
A: You’ve asked a question that about my arm routine; results are want to start Heavy Duty train-
most of us in the bodybuilding usually linked primarily to motiva- ing. I have a couple of ques-
world have pondered at one time or tion and your willingness to apply tions: First, am I too old to train
another. I recall Mike being asked yourself with 100 percent. My favor- in that fashion? Most of the
that very question at a seminar in ite arm exercises are preacher curls, people pictured in IRON MAN
Toronto back in 1980. Here was his Nautilus curls and concentration are younger than I am. I train
response: curls for biceps. My favorite exer- five days a week with a personal
“For my biceps I usually do two cises for triceps are pressdowns, trainer at the gym—aerobic ses-
to four sets, and for triceps I usu- Nautilus extensions and dips. I sions and lifting light weights.
Balik \ Model: Mike Mentzer
ally perform two to four sets. So I actually think the dip is the best Second, if I’m not too old, how
believe in fewer sets for my arms. triceps exercise. It’s also the best do I start?
In terms of repetitions, I typically overall upper-body exercise—I call
choose a weight that gives me six to it the ‘upper-body squat.’ Again, the A: To begin with, you’re never too
eight repetitions, and then of course formula is brief training, intense old for proper resistance training.
I continue beyond that with forced training, infrequent training. Young The benefits for people of all ages
reps and negatives done for one to bodybuilders should be cautioned are almost too numerous to list—
two reps in Heavy Duty style. I don’t against doing too many sets on too from enhanced functional ability
do anything elaborate or exotic, just many days for all bodyparts. Their to reversing the aging process. Just

Heavy Either you remain
Duty mindlessly addicted
to exercise and the
gym, or you become
consciously committed
to achieving optimal
progress.
Neveux \ Model: Jonathan Lawson

because you’re older than many of program so that your body has all Hill), training once every four days.
the athletes and models pictured in the biochemical resources neces- If you start with day 1 on Monday,
IRON MAN doesn’t mean that you’re sary for optimal growth. for instance, the day 2 workout
too old to get stronger. The only dif- “When I suggest that to my wouldn’t be performed until Friday,
ference between you and someone phone-consultation clients, many day 3 the next Tuesday, day 4 on
younger who doesn’t train is that balk and say, ‘But, Mike, I’m ad- Saturday, and so forth.
you’ve had a longer period in which dicted to exercise. I don’t know if
to decondition. The muscle is still I’m able to stay away from the gym Editor’s note: For a complete
there on your body, albeit momen- that long.’ I respond rather firmly, presentation of Mike Mentzer’s
tarily dormant, but ready and able ‘You have to make a decision. It’s Heavy Duty training system,
to be reactivated. either/or. Either you remain mind- consult his books Heavy Duty II,
Light-weight, low-energy work- lessly addicted to exercise and the High Intensity Training the Mike
outs will do little or nothing to build gym, or you become consciously, Mentzer Way and the newest book,
muscle or stimulate the production intelligently committed to achieving The Wisdom of Mike Mentzer, all of
of the numerous health benefits I al- optimal progress, which requires which are available from Mentzer’s
luded to. For information on how to the application of the appropriate official Web site, www.MikeMentzer
start Heavy Duty training, it would knowledge.’ .com.
be best to hear directly from the “On a lighter note, I conclude by John Little is available for phone
man who created it, Mike Mentzer: saying, ‘If you are addicted to exer- consultation on Mike Mentzer’s
“If you’ve been training recently cise, then exercise your free will, ex- Heavy Duty training system. For
without any layoff prior to the time ercise your power of choice, exercise rates and information, contact
you intend to start Heavy Duty your knowledge, exercise restraint, Joanne Sharkey at (310) 316-4519 or
training, take a break entirely for but don’t exercise your muscles for at www.MikeMentzer.com, or see
two to three weeks. Having been at least two weeks.’” the ad on the opposite page.
overtrained, you made deep—too After your layoff Mike recom- Article copyright © 2009, John
deep—inroads into your recovery mended that you start on the Ideal Little. All rights reserved. Mike
ability. It’s important to overcome Routine, which can be found in his Mentzer quotations are provided
the inroads before you start with a final book, High-Intensity Training courtesy of Joanne Sharkey and are
properly conducted high-intensity The Mike Mentzer Way (McGraw- used with permission. IM

Volume/Intensity
Fusion Solution
A Complete
Mass-Packing Program
From the Volume/Intensity
Fusion
E-Book Workout 1
(Quads, volume; Hamstrings,
intensity; Soleus, volume;
X-traordinary Gastrocs, intensity; Abs,
volume)
Muscle-Building Squats*
Leg extensions
Smith-machine
2-3 x 10, 8, 7
2 x 10, 8
squats 2 x 10, 8
Workouts Sissy squats
Stiff-legged
2 x 10, 8
deadlifts* (drop) 1 x 6-9(6)

Leg curls
by Steve Holman and Jonathan Lawson (double drop) 1 x 7-9(6)(5)
Photography by Michael Neveux Hyperextensions 1 x 7-10
M
ost workout programs Seated calf
raises* 3-4 x 15, 12, 9, 7
are either high volume, Donkey calf raises
or leg press calf raises
calling for 10 to 20 sets (drop) 1 x 15-20(9)
Standing calf raises or
per bodypart, or high one-leg calf raises
intensity, with low set totals for (double drop) 1 x 15(8)(6)
Incline kneeups 2-3 x 12, 10, 8
each bodypart but a train-to-fail- Ab Bench crunches or
ure-and-beyond prerequisite. Both full-range
crunches 2 x 12, 10
methods can work muscle-build-
ing magic—if they are used cor- *Do one to two light warmup
sets with about 50 percent of
rectly—even for hardgainer types. your work weight on the first
The problem with most brief in the muscle structures—it’s been and 80 percent on the second
prior to your two work sets.
hardgainer routines is that they scientifically proven that hardgain-
don’t give you full-range work for ers have more endurance-oriented Note: A “drop” is two sets done
complete development of every muscle fibers and, therefore, require back to back, with a weight
muscle—multiangular training, as longer tension times. reduction on the second; a
Model: David Dorsey
in Positions of Flexion. They also Performing one exercise per mus- “double drop” is three sets
usually don’t give you extended time cle group for low reps will do almost done back to back with weight
under tension to develop capillaries nothing in the mass department for reductions on the second and
and other endurance components these skinny folks. The Volume/In- third.

X-traordinary Muscle
If a drop set—
two sets done
back to back
with a weight
reduction—is
called for,
dumbbells may be
a better choice
than a barbell.
Volume/Intensity
Fusion
Workout 2
(Chest, intensity; Delts,
volume; Triceps, volume)
Bench presses*
(drop) 1 x 6-9(6)
Cable flyes or crossovers
(double drop) 1 x 7-9(6)(5)
Incline presses*
(drop) 1 x 6-9(6)
Incline cable flyes
or arms-high pec deck
flyes (double drop)
1 x 7-9(6)(5)
Behind-the-neck presses
or dumbbell presses*
2-3 x 10, 8, 7
Incline one-arm lateral
raises 2 x 10, 8
Dumbbell upright
rows* 2 x 10, 8
Seated lateral raises 1 x 10
Decline triceps
extensions* 2-3 x 10, 8, 7
Rope pushdowns 2 x 10, 8
Overhead extensions 2 x 10, 8
Pushdowns 1 x 10, 8
*Do one to two light warmup

your work weight on the first
and 80 percent on the second
Note: A “drop” is two sets done
back to back, with a weight
reduction on the second; a
Model: Alex Azarian
“double drop” is three sets

done back to back with weight
reductions on the second and
third.

The Volume/Intensity Fusion solution makes it possible

for anyone to attack all aspects of muscle growth
without spending hour upon hour in the gym every
day—an excellent program, even for hardgainers with
less-than-stellar recovery.
Volume/Intensity
Fusion
Workout 3
(Midback, intensity; Lats,
volume; Biceps, intensity;
Forearms, volume)
Bent-over rows*
(drop) 1 x 6-9(6)
Bent-arm bent-over laterals
Dumbbell shrugs 1 x 6-9(6)
Pulldowns or
chins* 2-3 x 10, 8, 7
Stiff-arm pulldowns 2 x 10, 8
Rope rows or
parallel-grip chins 2 x 10, 8
Dumbbell pullovers 1 x 10
Preacher curls or dumbbell
curls (drop) 1 x 6-9(6)
Concentration curls
Incline curls 1 x 8-10
Reverse wrist
curls 3 x 15, 12, 10
Wrist curls 3 x 15, 12, 10
Incline hammer curls 2 x 10, 8

and 80 percent on the second
Note: A “drop” is two sets done

back to back, with a weight
reduction on the second; a
“double drop” is three sets done
back to back with weight reduc-
tions on the second and third.

MRI studies show
that the incline
hammer curl is
one of the most
effective exercises
for the brachialis,
the muscle that
enhances biceps
Model: Dan Decker
peak.
tensity-Fusion solution, however,

Wrist curls makes it possible for anyone to
for forearm attack all aspects of muscle growth
without spending hour upon hour
flexors. in the gym every day—an excellent
program, even for hardgainers with
less-than-stellar recovery ability.
Wait! How can more work, as in
volume, trigger new growth in so-
called hardgainers, trainees who
have limited recovery ability and
who overtrain easily? The answer
is that when hardgainers use a vol-
ume-oriented routine, they keep all
sets at medi- (continued on page 168)

(continued from page 163) um
intensity—that is, subfailure
training—to minimize corti-
sol output. That way they can
get optimal fiber stimulation
with six to 10 sets per body-
part without exhausting the
nervous system or burning valu-
able muscle tissue.
While training to failure is a key
growth stimulus, it also triggers
excess cortisol production, as it in-
creases the stress level of a workout.
Cortisol is a stress hormone, and
when output is high, your body eats
Volume/Intensity
Fusion
Workout 4
(Quads, intensity;
Hamstrings, volume;
Gastrocs, volume; Soleus,
intensity; Abs, intensity)
Squats* (drop) 1 x 6-9(6)
Leg extensions
Sissy squats 1 x 6-9
Leg curls 2-3 x 10, 8, 7
Stiff-legged
Model: Jonathan Lawson

deadlifts* 3 x 10, 8, 7
Leg press or donkey
calf raises* 2-3 x 15, 12, 10
One-leg calf raises 2 x 15, 12
Standing calf
raises 3 x 25, 20, 15
Seated calf raises
(drop) 2 x 15-20(8)
The Volume/Intensity-Fusion routine provides two
Incline kneeups
(drop) 1 x 10-15(8) different workouts for each bodypart—medium-
Full-range crunches or intensity volume sessions alternated with short,
Ab Bench crunches
(drop) 1 x 10-15(8)
high-intensity all-out blasts. And each one, be
Twisting crunches 1 x 6-9 it volume or intensity, covers all the Positions of
Flexion for a full-range-training effect.
and 80 percent on the second up muscle tissue for energy. ment.
prior to your two work sets. So if higher-set, medium-inten- The principle states that with any
sity training works, why not just do set you recruit the low-threshold
Note: A “drop” is two sets done lower-set medium-intensity work- motor units first, followed by the
back to back, with a weight outs to minimize cortisol? You’ll mediums and, finally, the highs,
reduction on the second; a minimize cortisol, all right, but you which kick in at the end of the set.
“double drop” is three sets won’t get enough mass stimulation. Those high-threshold units activate
Model: Alex Azarian
done back to back with weight Lower-set training doesn’t activate the fibers with the most growth
reductions on the second and the key growth fibers unless you go potential, so going to failure and
third. to failure and beyond, a function of beyond, such as with X-Rep partials
the size principle of fiber recruit- added to a full-range set to exhaus-

Volume/Intensity Fusion
X-traordinary Muscle Workout 5
(Chest, volume; Delts, intensity;
Triceps, intensity)
Bench presses* 2-3 x 10, 8, 7
Crossovers 2 x 10, 8
Incline dumbbell
presses* 2-3 x 10, 8, 7
Incline cable flyes or arms-
high pec deck flyes 2 x 10, 8
Dumbbell upright rows
(drop)* 1 x 6-9(6)
Dumbbell presses*
(drop) 1 x 6-9(6)
Standing lateral raises
Incline one-arm lateral
raises 1 x 8-10
Decline triceps extensions*
(drop) 1 x 6-9(6)
Pushdowns
Overhead extensions* 1 x 8-10
*Do one to two light warmup sets with about

50 percent of your work weight on the first and
80 percent on the second prior to your two
work sets.
Model: MIke Icolari
Note: A “drop” is two sets done back to back,

with a weight reduction on the second; a “dou-
ble drop” is three sets done back to back with
weight reductions on the second and third.
A double-drop set
is three sets done
back to back with
weight reductions
on the second and
third sets—brutal
intensity with a
serious muscle-
burn chaser.

Doing triceps
extensions on
a slight decline
activates all three
triceps heads.
Volume/Intensity Fusion
Workout 6
(Lats, intensity; Midback, volume; Biceps,
volume; Forearms, intensity)
Wide-grip chins*
(drop) 1 x 6-9(6)
Stiff-arm pulldowns
Dumbbell pullovers 1 x 8-10
Bent-over barbell
rows* 2-3 x 10, 8, 7
Bent-arm bent-over
laterals 3 x 10, 8, 7
Barbell or dumbbell
shrugs 2 x 10, 8
Dumbbell curls or preacher
curls* 2-3 x 10, 8, 7
Incline curls* 2 x 10, 8
Concentration curls 2 x 10, 8
Hammer curls (drop) 1 x 7(5)
Dumbbell reverse wrist curls
(double drop) 1 x 9-12(7)(5)
Dumbbell wrist curls
(double drop) 1 x 9-12(7)(5)
Rockers 1 x 20
*Do one to two light warmup sets with about 50

percent of your work weight on the first and 80 per-
cent on the second prior to your two work sets.
Note: A “drop” is two sets back to back, with a
Model: David Yeung
weight reduction on the second; a “double drop” is

three sets back to back with a weight reduction on
the second and third.

tion, helps you dig deeper into
the high-threshold motor-unit X-Reps partials added to the end of a set tap into
pool. That means you don’t
need as many sets to get opti- more high-growth fibers. The technique is perfect for
mal mass stimulation. high-intensity workouts.
What if you stop the set
short, as in subfailure sets?
You don’t tap into as many of medium-intensity sets.
those high-growth fibers—but you
Or
do hit a few at the end of the set.
That means you can and should 2) Increase the in-
Why Positions of
include at least a few subfailure sets
in your program—to get at a few
tensity—do low-set
routines that include
Flexion Works
more growth fibers. Interestingly, set-extending tech- For those who are new to POF, it’s basi-
the order of recruitment changes niques like X Reps for cally training a muscle through three specific
with each successive set. Three or each bodypart. arcs of flexion in order to achieve full-range,
four subfailure sets equals one or max-fiber recruitment with minimal sets. For
two all-out sets beyond failure. Which is better, example, for biceps you do barbell curls for
Back to hardgainers: Here are the higher-set, medium- midrange work, incline curls (reclining on an
reasons that doing higher-set, me- intensity workouts or incline bench) for stretch and concentration
dium-intensity subfailure training lower-set, high-inten-
curls for continuous-tension, contracted-po-
can increase their mass: sity sessions? The truth
sition work.
1) Lower cortisol output means is that either can build
With those three exercises you train the
less catabolic muscle wasting, a neuromuscular effi-
ciency so you gradually biceps in a range that extends from where
godsend for cortisol-overproduc-
train more and more they’re back behind the torso (stretch; incline
ing hardgainers.
muscle fibers; however, curls), to where your arms are slightly in front
2) You ensure that you get a full some trainees, especial- of your torso (midrange; barbell curls) and to
pump in the target muscles, ly those who have a low where they’re out and up close to your head
which can increase capillaries. (contracted; concentration curls). Those three
pain threshold, have a
That, in turn, increases muscle exercises cover the biceps’ full arc of flexion to
better chance of hitting
size.
the target with 10 shots give you full, dense development quickly.
3) You trigger complete develop- instead of just one. Full-range work is only part of the efficient
ment in all muscle structures—if That’s not to say POF mass-building effect, however. It also
you use full-range-of-motion that you should avoid provides other hypertrophic triggers:
training like Positions of Flexion, low-volume, high-in-
in which you do a midrange-, tensity training. As we
stretch- and contracted-position • Max-force production via muscle syn-
said, both approaches ergy with the midrange-position exercise.
exercise for each bodypart. have muscle-building
4) You activate even more high- merit. Suntanning is a • Occlusion, or blood-flow blockage,
growth muscle fibers. good analogy. You can which has been shown to significantly
increase the darkness increase size and strength, with the con-
While item 1, controlling corti- of your tan by increas- tracted-position move.
sol, is a big piece of the hardgainer ing the volume, tanning • Stretch overload, which has been
puzzle, achieving maximum fiber more frequently and/or linked to hyperplasia, or fiber splitting,
activation in each muscle is another. gradually increasing with the stretch-position exercise.
Using full-ROM training contributes the time you expose
to that. With its stretch-position ex- yourself to the sun each
ercises that trigger emergency fiber time you go out. Or you That last one is extremely important, as
response and full-range-of-motion can increase the in- an animal study showed increased muscle
training, POF can go a long way tensity for shorter ses- mass by 300 percent in one month using only
toward activating as many growth fi- sions—intensifying the stretch overload as the hypertrophic stimu-
bers as possible with only a few sets. power of the sun’s rays lus. POF amplifies the size-building effect of
That said, most hardgainers have by putting oil on your stretch with max force from the midrange
low neuromuscular efficiency to skin, tanning in a tan- exercise and tension and occlusion from the
begin with—their nerve-to-muscle ning bed or sunbathing contracted move, which also ensure that you
connections are below average—so closer and closer to the train the full-range chain.
it’s impossible to contract large equator, where the sun —S.H. and J.L.
masses of fibers during any one set. is closer to the earth.
www.X-Rep.com
They have two choices: You can’t tolerate too
much of the latter at
1) Increase the volume—do more any one time, so it must

be brief.
As the name suggests, the Volume/Intensity-Fusion
Volume/Intensity-Fusion
program merges, or fuses, Solution
those two muscle-build-
ing forces. If you choose to Tips and Reminders
experiment with it, keep in
mind that volume, even at 1) Do one to two warmup sets with 50 percent of your work-set weight on
medium intensity, can trigger
the first and 70 to 80 percent on the second on exercises that are marked
overtraining just as high-
intensity work can, so after
with an asterisk (*). Concentrate, make your rep cadence slightly slower
about six weeks you should than usual, and try to get in touch with the target muscle.
switch to low volume with 2) Push your work sets to positive failure on intensity routines—until you
medium intensity, total sub- can’t do another rep with good form. On some sets continue with X-Rep
failure training, for one week
partials, eight-inch pulses from the semistretch point, such as near the
to recharge.
The Volume/Intensity-Fu- bottom of an incline press, up to just below the halfway mark on the
sion routine provides two stroke. Important: On the volume routines stop all work sets two reps
different workouts for each short of failure.
bodypart—medium-intensity
3) The ideal rep speed is 1 1/2 seconds up and 1 1/2 seconds down; al-
volume sessions alternated
with short, high-intensity
ways keep your form strict.
all-out blasts. Each one, be it 4) Rest about two minutes between sets. Do not rest between the seg-
volume or intensity, covers ments of drop sets or double drops. Only rest as long as it takes to reduce
all the Positions of Flexion for the weight, then continue repping out.
a full-range-training effect.
The variety is excellent for the 5) On the intensity exercises, when you can get the higher number of the
mind and the muscles, which listed rep range of each exercise, increase the weight enough at the next
grow continuously as they workout to bring your reps down to the lower number. For volume work-
adapt to the varied stresses at outs pick a weight that allows you to get the upper range with only minor
each workout. (To continue
discomfort; then reduce the reps on each successive set, as listed. For
the suntanning analogy, it
would be like basking in the
example, for squats on volume day you do 10 reps on your first set and
warm Southern California eight on your second. If you do a third, it’s six or seven reps.
sun for 1 1/2 hours in the late 6) When you see a set range listed, such as 2-3, do two sets during the first
afternoon and at the next three weeks, and increase to three sets for the last three weeks. That will
session sunbathing near the
give you progressive volume, a slight increase in workload that will pro-
equator for 15 minutes.)
The logic behind the provide new growth stimulation.
gram is sound—you get the 7) After six weeks on the Volume/Intensity-Fusion routine, switch to sub-
best of both worlds. Try it as failure training on all sets for a week: Use the same poundages, but stop
outlined, and you may be
all sets about two reps short of failure on intensity workouts; and reduce
pleasantly surprised—even
shocked—at your new
the number of sets on subfailure volume workouts. After the recovery
growth. Many hardgainers week you can go back for another round of the Volume/Intensity-Fusion
who’ve tried this approach program, as listed.
have been amazed by their 8) You can train five days a week, Monday through Friday, with weekends
progress!
off; or if that’s too draining, take Wednesdays off too and train four days,
Note: The workouts are
listed as 1 through 6. You can which gives you more time between bodypart hits. Either way, start with
train Monday through Friday workout 1 and follow the sequence according to your training schedule.
with weekends off, following After the weekend continue with the sequence on the following Monday
the sequence and picking up and begin the cycle again on the next training day after you do workout 6.
with workout 6 on the follow- Just keep following the sequence of workouts on your designated training
ing Monday, with the cycle days.
beginning again on Tuesday.
Or you can train only four Editor’s note: This program is one of 10 complete routines outlined
days, on Monday, Tuesday, and explained in the e-book X-traordinary Muscle-Building Workouts. It’s
Thursday and Friday, follow- available at X-Rep.com, along with a selection of best-selling e-books.
ing the sequence of workouts
and repeating the cycle, as IM
described.

Bodybuilding Success With the
Max-Mass
System
How the Total-Training Technique Transformed
Kyle Harris’ Physique
by Eric Broser Photography by Michael Neveux
W hen I first created the with my personal-training

Power/Rep Range/Shock clients as well. When
training program in 2001, I bodybuilding and fitness
thought only discussion
my training boards
partners became more
and I would popular, I
ever use it. decided to
Once I saw post about
how well my program,
it worked, hoping that
however, perhaps
I began to other people
implement might find it
the system beneficial.
Eric Broser Kyle Harris
Soon afterward, P/RR/S was all with IRON MAN. Once shooting was and started lifting weights. I was
over the Web, and I was receiving e- complete, we sat down and talked actually very strong for my size. I
mail about it every day. It was then about the P/RR/S journey we have didn’t have much guidance at that
that I realized that something pretty taken together. time, so I floated around with no
special was happening. Today, P/ EB: Tell everyone how old you real goal; however, in college, where
RR/S has grown to worldwide popu- are and where you’re from. I played baseball, I realized that
larity, mostly thanks to all the space KH: I’m 28 years old. I was raised through proper training and nutri-
that has been dedicated to it right in Green Springs, Ohio, and I now tion I could not only improve my
here in the pages of IRON MAN. live in Clyde, Ohio. They’re neigh- performance on the field but also
“Unless you’re a genetic freak, you have to unlock all the gates to the muscle-
building kingdom. P/RR/S provides the keys to unlock all of these gates.”
One of my greatest P/RR/S suc- boring towns and are both very change my physique. Because I was
cess stories is a man named Kyle rural. dreaming of becoming a profession-
Harris, who started out as a client EB: What originally got you al baseball player and also always
and has become one of my closest into lifting weights and then being a bit on the heavy side, that
friends. His dedication and passion bodybuilding? really excited me.
for my training system have not KH: As a child I was awestruck by I did all the research I could
only made him a true expert in the cartoon characters and superheroes by purchasing books, maga-
protocol but also brought him from like He-Man, Superman and Rocky. zines, searching research articles.
a struggling amateur bodybuilder I remember seeing Lee Haney’s TV I couldn’t believe the wealth of
to one of the hottest natural pros in show on ESPN and reading an ar- knowledge I could gain on the sub-
the sport. ticle about Flex Wheeler way back in ject, and I became hooked. In one
Recently Kyle and I traveled to 1992. I always knew I wanted to look summer I went from 185 pounds
California to shoot the first-ever that powerful and athletic. and over 20 percent bodyfat to 155
P/RR/S training DVD in conjunction In high school I was an athlete pounds and less than 6 percent

bodyfat. Not only that, but I de- used P/RR/S successfully. How
creased my 40-yard time from just did you structure your program
over five seconds to just under 4.6 initially?
seconds. I even became a strength KH: In high school it centered on
and conditioning coach for the the typical bench pressing and curl-
baseball team I played on in college. ing, but I didn’t shy away from legs.
EB: Very cool. Go on. Once I got to college, I started doing
KH: After college I continued to baseball-specific training. I had
play baseball for a couple of years, about a dozen programs from vari-
and when I realized I’d never be a ous top college and Major League
big leaguer, I needed something to teams and created my own work-
feed my outs
com- from
petitive there.
desires. I’d lift
I had five to
begun six days
following per week
pro body- and do
building speed
in college training
when I on three
was re- of those
searching days.
training Major
and nutri- over-
tion and training
thought for sure,
it might but the
be someone
thing I’d benefit
enjoy was that
because my pro-
of the grams
discipline always
involved. focused
I attend- on basic,
ed a few mul-
shows tijoint
and met lifts like
some dead-
won- lifts,
derful squats
people, and
includ- presses.
ing Troy When
Johnson. I made
Troy basically looked me in the face the shift to bodybuilding, I did typi-
the first day I met him and said, cal volume training. I’d train every
“You are going to compete, and I’ll single day, doing 16 to 20 sets and
help you.” sometimes as high as 25 or 30 for
EB: Troy is a great guy and my back. There were times I’d train
an NGA pro bodybuilder who’s for a month straight without tak-
“Rest intervals and exercise selection have a major

impact on the release of anabolic hormones like
testosterone, GH and IGF-1. So during Shock week
we’re creating a brand-new metabolic reaction to
create new muscle.”

ing a day off. My philosophy was 2005. Around that same time, I was ability of the program as well. I’d
that no one would outwork me. I just discovering the bodybuilding been training using many of the P/
toyed with many different splits boards and forums. Little did I know RR/S principles already—just using
during that time and actually found I had been reading and interacting them all in the same workouts.
some pretty unique ways to group with the inventor of P/RR/S! For instance, I’d often start train-
muscles. I real- ing using heavy
ize how much I weights and low
overtrained, but “I get crazy pumps, and the challenge comes from reps, then move
I’m also grate- really developing that mind-to-muscle connection on to an exercise
ful because I or two that worked
learned so much and feeling the muscle work through all parts of on hypertrophy
about training the movement, from eccentric to concentric and principles in the
the body and eight-to-15 rep
myself. stretch to peak contraction.” range and finish
EB: We all train a little too EB: What drew you to the with a superset or drop set. Later I
much when we start out, not program? What was intriguing learned that this was an advanced
only out of ignorance but also about it? P/RR/S protocol called the hybrid
sheer enthusiasm. So when and KH: I earned my degree in health week, but I hadn’t thought of break-
how did you discover P/RR/S? and physical education and was ing the principles down into dis-
KH: After my first bodybuilding working toward a masters degree in tinct weeks in order to decrease the
show a friend of mine brought an kinesiology and exercise physiology. body’s adaptations to training.
issue of MuscleMag International The program’s principles just made EB: Did you notice positive
to the gym I worked at part time. It sense in relation to how the body changes to your physique with
had an article on Power/Rep Range/ responds to exercise stimulus. P/RR/S?
Shock. He was excited about the ar- On top of that, the constant KH: I noticed changes immedi-
ticle and urged me to read it. I think changes and variety keep workouts ately. After my first show I realized
that was in the winter or spring of fresh and exciting. I liked the adapt- I had no legs. Years of catching and

speed training did not result in is no better way to describe it than you also have a good under-
muscle. Knowing that I wanted to shocking. It takes a special type standing of the science.
compete within the next six months, of intensity to really hammer the KH: The body is such an amaz-
I implemented P/RR/S training for muscles and to stomach the ad- ing piece of machinery. The way we
my leg workouts right after reading vanced techniques. The way you feel can adapt and grow and withstand
about it. After three months I loved during and after tells you that your stress and pressure—it’s fascinating.
it so much that I hired you for my body can’t help but grow from the However, unless you’re a genetic
next show. stimulus. freak, you have to unlock all the
While dieting, I made vast gates to the muscle-building
improvements in my leg de- kingdom. P/RR/S provides
velopment and separation. the keys to unlocking them.
Granted, I had a long way to There are numerous ways
go, but I went from having no to initiate and stimulate
legs to having legs good enough muscle growth. Your pro-
to place third in the middle- gram completely accounts
weights in the NPC Michigan for them—from hormone
State Natural Championships. release to fiber-type activa-
Not only did my legs improve, tion, metabolic stimulation,
but my back was also drasti- satellite cell proliferation
cally starting to take on a whole (yes, I mean hyperplasia) and
new level of shape, width and neural overload.
density. Power week really attacks
EB: I remember how the central nervous system
quickly you progressed. and helps increase strength
Now, each week in P/RR/S is and power. The rep ranges
quite different. Do you truly in Rep Range week create
feel each week affects your a different time under ten-
muscles in a unique way? sion, which results in unique
Can you describe the differ- fiber-type activation and hits
ence? all type 1 and 2 fibers. Fur-
KH: During Power week my thermore, rep tempo is going
muscles feel as if they have to affect the body in a differ-
been beaten into submission. ent manner altogether. Rest
You definitely toe the line intervals and exercise selec-
between stimulation and an- tion have a major impact on
nihilation. By concentrating on the release of anabolic hor-
the eccentric phase of the lift, mones like testosterone, GH
I can almost feel my muscle and IGF-1. So during Shock
fibers tearing in a positive way. week we’re creating a brand-
You can rest assured that done new metabolic reaction to
right, Power week will result in create new muscle.
some crazy DOMS. EB: What sets P/RR/S
Rep Range week is totally apart from most other
different. I get crazy pumps, training programs?
and the challenge comes from KH: It’s such an adaptable
really developing program—very user
that mind-to- friendly. It’s easy to
muscle connec- “There are numerous ways to initiate and learn the principles
tion and feeling stimulate muscle growth. P/RR/S completely of P/RR/S and then
the muscle work apply them to your
through all parts accounts for them—from hormone release to own body type,
of the movement, fiber-type activation, metabolic stimulation, goals and experi-
from eccentric to ence. Plus, small
concentric and satellite cell proliferation (yes, I mean modifications can
stretch to peak be made at any
contraction. After
hyperplasia) and neural overload.” time. Not only
I’m done with a that, but it’s a great
Rep Range work- program for men
out, I’m typically completely wiped EB: Wow, bro, I love your de- and women, physique athletes, and
out—but full, vascular and pumped scriptions. You’ve put P/RR/S to power and performance athletes
to the gills. the test and know it works for alike.
Then comes Shock week. There you and so many others, but EB: I have used P/RR/S suc-

cessfully with almost every type day out. Obviously, P/RR/S had a KH: It’s been almost a year, and
of athlete and with both men great deal to do with the improve- I still haven’t totally wrapped my
and women. What convinced ments I made, but I think that your head around it. That day was com-
you to choose me as your coach specific exercise design put me over pletely surreal and indescribable.
with so many out there? the top. Being my coach for so long I dreamed of being a pro athlete
KH: We first worked together in and knowing me inside and out, you my entire career, and I won my pro
the spring and summer of 2005 to knew I was going to put the work in, card in April 2008. The whole period
prep for the leading up
NPC Michi- to that was
gan Natural special. In
Champion- January my
ships. Since wife gave
that time birth to our
we’ve teamed first child,
up for good, Jaidyn Lin,
creating what and I had
I think is a just signed
pretty im- on with a
pressive alli- supplement
ance. As for company. I
why I chose was trying
you, that’s to work two
easy: I was jobs, coach
so impressed high school
with how I baseball,
implemented prep and
P/RR/S my- perform all
self that I my fatherly
was really and hus-
interested in bandly du-
what I could ties.
do with you On the day
creating my of the show
entire plan. everything
The clincher just seemed
was when to line up.
Troy Johnson When they
introduced called my
us at the 2005 name as the
Arnold Clas- overall win-
sic. Then, ner, I felt as if
once we a giant rock
started work- had been
ing together, lifted off my
I realized you shoulders.
could quickly It was such
learn my body a sense of
and make accomplish-
minor adjust- ment. I
ments that walked off
resulted in stage and
major changes. and you were aware of my precision, tears started to well up.
EB: Thank you for the kind dedication and intensity. You didn’t EB: Describe your feelings
words. So, if you remember, I hold anything back, and I thank about appearing in my P/RR/S
told you that we really needed you for that, even though I silently training DVD, which we shot
to bring up your thighs and cursed you during those workouts. with Mike Neveux in late De-
chest, and between 2006 and [Laughs] cember.
2007 those muscle groups re- EB: How did it feel on the day KH: Seriously, can it get any bet-
ally transformed. What made you won the show that brought ter? The experience was flat-out un-
the difference? you pro status? When I earned believable. I’d do it a thousand times
Kyle: You. [Laughs] Seriously, you my pro card, I was on top of the over. I didn’t think I could get higher,
completely kicked my ass day in and world. but after the shoot Mike told me

he’d really like to photograph me. NPC Team Universe competition dustries. You’ve both been generous
Are you kidding me? Mike Neveux and eventually place at that level as beyond belief. My friends have also
has shot everyone who is anyone in well. been paramount in my success, and
the sport. It was like an adrenaline EB: Please take some time to I would like to thank Brian Haubiel
shot, having a photo shoot for IRON thank anyone you might want and Justin Martin for being there for
MAN magazine. I’m just so grateful to for helping you along the way me during the hard times of prep.
and indebted to everyone who has because we both know how es- My mother and father deserve
been involved in this entire process. sential a good support system is more credit, love and thanks than I
EB: What are your plans in the to success. could ever give them. They did an
sport? amazing job
KH: I of raising me
really want and showed
to give back me what is to
as much as have a true
I can. I’m passion for
planning something.
on opening Last and
a fitness most impor-
studio in tant, I must
my home- acknowledge
town to help my beauti-
people who ful wife,
want to im- Kristy, and
prove their my daugh-
quality of ter, Jaidyn.
life and level Kristy’s un-
of health. I conditional
also want love and
to continue undying sup-
to immerse port are an
myself in inspiration to
the industry me.
through on- EB:
line training Thank you
and contest so much
prep. A Web for taking
site I have this time
called Fit- with me
Corps.net Kyle, and
will have let me say
articles, once again,
blogs, train- coach to cli-
ing and diet ent, teacher
informa- to student,
tion, as well friend to
as a place friend, I
to showcase could not be
my clients. more proud
I would also of you.
love to get
involved Editor’s
more in the note: For
fitness mod- information
eling aspect on the new
of the sport P/RR/S DVD,
and even begin writing and submit- KH: It goes without saying that see the ad on the next page. For an
ting articles to various publications. I extend an enormous amount of instant download of Eric’s e-book,
As far as competitive plans go, gratitude to you and what you have The Power/Rep Range/Shock Mass
I plan on doing the 2009 NGA Pro done for me, Eric. I also have to Workout, which features all of the
Universe, and I’m aiming for a top- thank Troy Johnson for getting me programs from the DVD in print-
three finish this year. After that I’d started and also promoting me and able format, visit www.X-Workouts.
love to stand onstage at the 2010 getting me involved with ALR In- com. IM

Presents

7
The
Super
Size
Surge
Supplements
Key Compounds That Can
Accelerate Your Muscle Growth
by Steve Holman and Jonathan Lawson
If you’ve been at the muscle-building game for a

while, you know that it’s not just training that can
make gaining more efficient. Specific supplements
can supercharge your efforts in the gym and the
muscle gains you get from every workout.
The supplements we’re going to talk about here are
the real deal, and they work well together, especially
for bodybuilders who train with intensity.,
1) Protein. A no-brainer, right? Well, you need

to consider a few specifics. To build muscle you gotta have excess
protein—no negative nitrogen balance or gains stop and/or reverse—
but should you use whey or casein? How about egg? The egg is consid-
ered the perfect food, and for good reason: It’s got a little of everything,
including quality aminos and anabolic fat. But casein has built more
muscle in the lab, and whey has a higher biological value.
We think those protein sources are all excellent and work synergistical-
ly, so we often use a combination powder like Muscle-Link’s Pro-Fusion,
which contains whey, micellar casein and egg protein with only six grams
of carbs per serving. Whey gives you a fast anabolic blast, while casein’s
Neveux / Model: Barry Kabov
slow release complements it with an anticatabolic effect.

Timing: Drink one to two scoops in water between solid-food meals and
an hour before your workout. You can also use it to supercharge solid-food
meals with more protein and before bed as a slow-release overnight anabolic
and anticatabolic booster.

2) Branched-chain amino
acids. Studies show that taking about five grams of BCAAs before
an intense workout can curb the release of cortisol, the stress hormone
that eats muscle tissue. We also like to take BCAAs before any type of car-
dio because of that anticatabolic effect. Plus, we keep a big bowl of amino
acid caps handy so we can grab three or four whenever we think about it to
keep our nitrogen balance positive.
The amino acid leucine, which is prevalent in most BCAA supplements,
has been shown in recent studies to have the most anabolic effects on
muscle hypertrophy. Research also indicates that BCAAs are especially
important for the over-40 bodybuilder.
Timing: Take four BCAA caps before training and before cardio. Also,
solid food digests slowly, so take a few with meals—if you don’t use a pro-
tein drink—so you get aminos into your bloodstream faster.
3) Beta-alanine. Study after new study shows that

carnosine in muscle tissue provides a buffering effect that enables you to grind
out more growth reps—as well as those end-of-set X-Rep partials that are so
important for optimal fiber activation.
The biggest bodybuilders have more than twice the carnosine levels that
nontraining individuals have because of their adaptation to intense training.
Scientists surmise that because they do so many pain-zone sets, the biggest
bodybuilders stockpile carnosine—to help them get bigger and stronger.
Beta-alanine converts to carnosine, so by taking it you load your muscle
tissue with carnosine and can power further into the growth zone on any
work set. We began taking Red Dragon in its beta-test form, and our strength
kept moving forward at almost every workout. New studies have shown that
it synergizes with creatine, making size and strength gains even more pro-
nounced.
Timing: Take two capsules of Red Dragon upon awakening in the morn-
ing and two before training. (Note: Many people get a skin-tingling effect
from beta-alanine, but that’s a normal reaction.)
4) Fast carbs, fast pro-

tein and creatine. We believe this
combo is essential to kick off the recovery and muscle-building pro-
cesses after a workout. Strive for a mix of 60 grams of fast carbs, 40
grams of fast whey protein and five grams of creatine. We usually
use RecoverX, which contains whey hydrolysates, the fastest
whey available, plus a scoop of CreaSol.
These compounds are quickly digested and get into your
bloodstream almost immediately. The CreaSol provides five
grams of titrated creatine, which is also a “fast” creatine that
is almost 100 percent usable by the body. We each drink three
scoops of RecoverX and one scoop of CreaSol mixed in water
immediately after our workouts.
Timing: Take immediately after every workout to get the full
advantage of the anabolic window.

5) Phosphatidylserine. As we men-
tioned earlier, cortisol is a stress hormone that is highly catabolic—it eats muscle.
Any stressful situation causes your body to secrete cortisol, even intense workouts.
We take about 800 milligrams of phosphatidylserine prior to each workout to
control cortisol release and minimize the body’s use of prized muscle tissue for
energy.
PS is a soy lipid that has been shown in lab studies to reduce cortisol by up to 30
percent in hard-training athletes, and it’s a must for high-strung hardgainer types,
who should also use two capsules before bed—cortisol release is very high in the
later hours of sleep.
It’s also a must when you start taking fat burners that contain caffeine, as caf-
feine raises epinephrine release, which triggers cortisol surges.
Timing: Take about 800 milligrams of PS before each workout.
6) Fat burner. What the heck is

a fat burner doing on a muscle-size supplement list? For one
thing, you’ll look much bigger when you’re leaner. The real
reason, though, is that many contain two key ingredients that help you get bigger as
well as leaner—caffeine and forskolin.
You know that caffeine helps you train harder and can also enhance muscular
contraction—and if you take PS, you can control the cortisol it can produce. What
about forskolin? As we said, it helps you get leaner to look bigger: Several new stud-
ies have found that human subjects who took a forskolin-based supplement expe-
rienced significant fat loss—with no serious negative side effects.
Positive side effects, aside from ramping up fat loss, include an increase in high-
density lipoprotein, the good kind of cholesterol. By the way, there’s a muscle-size-
building twist: Forskolin also pumped up free testosterone. Yes, it stimulated the
production of the active form of that key anabolic hormone. The amount of for-
skolin used in the study was 250 milligrams of 10 percent forskolin twice a day.
Timing: Take the recommended dosage of a fat burner that contains forskolin
before training. During a mass phase we take a fat burner infrequently, usually
on leg day and perhaps one other workout during the week. When we begin our
ripping phase, we take our chosen fat burner before almost every workout.
7) L-carnitine. A compound that helps move fat into

the mitochondria of the cells for energy, L-carnitine, like forskolin, also has mass-
building properties. New research says it can increase anabolic receptors in muscle.
To make that happen, subjects took one gram in the morning and one gram at
noon. Anabolic-receptor proliferation means much faster size gains. It’s also been
shown to boost muscle recovery and muscular force production. In one study carni-
tine improved the contractile force in the latissimus dorsi of dogs by 34 percent and
overall force production by 31 percent.1 That means it can give you more firepower,
synergizing with creatine and beta-alanine on your work sets for more growth reps.
Timing: Take three grams a day: one gram in the morning, one gram prior to your
workout and one gram prior to bed. (Note: The killer cardio fat bomb is three to five
amino tablets, one gram of L-carnitine and about 800 milligrams of phoshpatidylser-
ine. Together they help your body preserve muscle during cardio—aminos and PS—and
tap into fat stores faster—carnitine.)
Use most of the supplements described here and get on our Volume/Intensity-Fusion
Workout (see page 158), and watch your physique morph into a mass of solid muscle.
References
1Kraemer, W.J., et al. (2003). The effects of l-carnitine l-tartrate supplementation on hormonal
responses to resistance exercise and recovery. J Strength Cond Res. 17:455–462.
Editor’s note: To see all of the supplements Holman and Lawson take as well as when they take
them, visit www.X-Rep.com and see the Supplement Blog. There’s information on X Reps and Posi-
tions-of-Flexion training there as well. IM

nif er
IRON MAN Hardbody
en
JGates
’08 Figure Olympia Winner
Compiled by Jonathan Lawson • Photography by Michael Neveux
Hair and makeup Yvonne Ouellette
Height: 5’1”
Age: 32
Weight: 112 currently; 109 contest and 115 off-season
Hometown: Indianapolis, Indiana
Current residence: Plainfield, Indiana
Occupation: Personal trainer, nutritionist, nurse and full-time
mommy
Workout schedule: Monday: legs; Tuesday: cardio; Wednesday:
back, shoulders and chest; Thursday: cardio; Friday: bootcamp-style
workout; Saturday: bleachers and sprints; Sunday: off
Sample bodypart workout (legs): Giant set: leg extensions, leg
curls and walking lunges—three rounds; superset: plié squats and
stepups on bench—three rounds
Favorite foods: Healthful, protein pancakes; nonhealthful, Mexican
food
Factoid: “I’m a single mom of two kids, ages 12 and six. I work as a
pediatric nurse and started out in the fitness industry with bodybuild-
ing before figure. My father is a bodybuilder who is competing in the
Masters Nationals this year. I love girlie things like makeup, hair, nails,
shopping and lip gloss—I have more than 50 tubes of it.”
Future plans: “I plan to keep my Figure Olympia title this year and
to inspire women and mothers of all ages to be in their best shape
possible.”
Contact info: www.JennGates.com or send e-mail to
figureolympia08@yahoo.com. IM

IRON MAN Hardbody

IRON MAN Hardbody

IRON MAN Hardbody

IRON MAN Hardbody

Silvio Slays ’Em
at the 2009
Photography by Michael Neveux, Savanna Neveux, Roland Balik and Michael Jude Adelmann
Go to www.IronManMagazine.com for many more photos and behind-the-scenes coverage
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

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

Previous IRON MAN Pro champs
were honored at the finals.
Cory Everson, John
Balik and L.T.
Want to see more photos? 10) Johnnie Jackson

Find hundreds online at

LONNIE TEPER’S
2009 IRON MAN Pro
Two
Decades
Long L.T. and Cory present a memory book to John
Balik. L.T. gets a plaque (top, inset) and a kiss.
And Still Going Strong

Before I play analyst and give my perspective on the
latest edition of the IRON MAN Pro, let me take the
time to tip my cap to John Balik, Michael Neveux,
Terry Bratcher, Helen Yu and the rest of the tireless
IM crew for succeeding at a job many people thought
would be a sequel to “Mission Impossible”—producing
a top-flight pro-bodybuilding contest for 20 years. In a
row. Yes, two decades after Shawn Ray became the
initial IM Pro champ in 1990 (How long ago was that?
Well, Sugar Shawn had hair back then, and Elvis was
still alive, crooning “Don’t Be Smooth” to the audience),
it remains the only pro event on the West Coast and the
third-longest-running contest in the history of the indus- Helen Yu
try, trailing only the Mr. Olympia and the Arnold Classic. checks Samir’s Spencer, Mike and Savannah
It costs anywhere from $65,000 to $100,000 to put credentials. Neveux.
on a pro event, depending on location (prize money,
venue costs and sanction fees alone total $65,000
at the IM). And that’s for the “small” shows, the ones Kent
that offer “only” $30,000 in prize money. (Damn those Kuehn.
promoters—walking away with all the cash.) Folks like
Balik, Neveux and Yu, IM’s director of marketing, have
put in hundreds of hours every season to ensure a high-
class result yet have never made a dime on the week-
end. Talk about doing it for the love of the game!
Oh, by the way, the “little” non-national qualifier I put
on, the Junior Cal, cost more than $20,000 last year,
and I wish you could see Jon Lindsay’s tab for the
USA. You’d get a migraine looking at the outlays made
by Jim Lorimer and Robin Chang for the Arnold Carol and Terry
Classic and the Olympia, respectively. Bratcher.
Back to the show—six of the 11 former IM winners
Joseph
were in attendance: Ray, Flex Wheeler, Chris Cormier, Jay Cutler, (front) and
Dexter Jackson and Phil Heath. Following a video that outlined the Andrew
contest’s history, I brought them all onstage, one at a time, and Balik pre- Melendez
sented them with special IM PRO anniversary jackets (created by Tony hang with
Novak) and medals. Dexter, Jay
It was a special moment for all involved and reminded me of why I’ve and L.T.
been such a keen follower of the industry for more than 25 years. Earlier
Sonia Melendez
in the day, Jay and Dex “made” the weekend for 10-year-old Andrew
and five year-old Joseph Melendez when their mother, Sonia, who
doubles as IM’s subscriptions manager, snapped a shot of her sons with

SMOOCHERS GREAT LOSSES
ALL KINDS OF EXPO-NENTIAL Good-bye,
HONORS AT Models, models, Marie.
THE iM. models. Page 245.
Pages 240 and Page 244
241
Moe El Silvio
Moussawi. Samuel.
the living legends, both whom display Sandow trophies on their mantels
back home. As a kind gesture, Sonia asked me to take part in the photo
op as well.
Later in the evening Balik, IM’s unpretentious publisher, finally received
some kudos of his own—despite his strong objections. As a special sur-
prise, six-time Ms. Olympia Cory Everson shocked him (at least I think
he was shocked) by joining me at the podium, where we presented him
with a keepsake book filled with 75 tributes from his family, friends and
colleagues. It may have taken me 25 years, but I finally got a kiss from
Cory, who is still striking at 51 years of age.
Of course, the evening wouldn’t have been complete without a con-
gratulatory video from John’s longtime friend and former workout partner,
Governor Arnold Schwarzenegger of California.
In typical Balik fashion John passed on the credit to the rest of the
team. Then it was his turn to play surprise; he ended his speech by giv-
ing me a beautiful plaque inscribed, “Master Emcee,”
Ronny in recognition of my 20 years at the mic. I was honored
Hidetada
Rockel. but let J.B. know that he should Photoshop out the
Yamagishi.
bags under my eyes next time.
Speaking of 20 years of service, here’s a special
shout out to Kent Kuehn, who was manning his post
behind the curtain as head expediter once more. Good
job, teammate.
ADD GASPARI—A special thank-you to Rich for

his invitation on Friday night to join him, judge and pro-
moter Paco Hernandez, James “Flex” Lewis and
Ahmad Mark Alvisi for a steak dinner at Fleming’s, one of the
Haidar. new sites at the recently completed L.A. Live entertain-
ment complex, a block from the convention
The IM Pro hit parade (from left): Shawn Ray, Flex Wheeler, Chris Cormier, center.
Jay Cutler, Dexter Jackson and Phil Heath. Gaspari Nutrition again joined Bodybuilding.
com as presenting sponsors. Rich continues
to support the industry where he made his
name as the 20-year-old wunderkind who
took fifth in the heavyweight class at the ’83
Nationals, finishing behind, in order, Bob
Paris, Rory Leidelmeyer, Mike Chris-
Photography by Jerry Fredrick and Roland Balik
tian and Matt Mendenhall. (Speaking

of appreciation, a big thank-you to Abbas
Moussawi and Pro Fight Supplements for
coming onboard as the title sponsor.)
As I’ve said many times before, what Gas-
pari’s done as a businessman impresses me
even more than what he did flexing onstage.
.
Tag-team interview: Flex and
Shawn with L.T.
Very Well, Silvio Sam-uel
ADD IM PRO—Silvio Samuel promised me he would return to the
IRON MAN until he won it. As you probably know by now, Silvio kept his
word, besting a deep 28-man field that represented 14 countries en route
to the crown. Our having the contest three weeks earlier than usual didn’t
keep him from standing onstage in shape; Samuel was also keeping one
eye on the Arnold Classic, scheduled for the first week of March, where

Oliver
he hoped to improve on his fifth-place finish of 2008. Adzievski.
How this dude stays in top shape, show in and show out,
is beyond amazing, but, as he points out, “I am a professional
bodybuilder. This is my job; it shouldn’t be a big deal.” Well,
sir, it is. Can’t tell you how many times I’ve had to be told—re-
ally!—that the person I was shaking hands with was the same
guy—or woman—I had introduced onstage just a few days
earlier. Let’s call this show “Swole Train.”
Samuel says he was four pounds heavier than he was
when he finished seventh at last season’s Olympia (he swears
he was carrying 226 on his 5’7” frame at the convention
center); Dexter ain’t the only guy I’m calling out on his weight
statements—I’ll give Silvio a solid 218, after the cheeseburger.
Either way, the cat looked divine, tight as a drum, with a
serratus that extended up to his ears. He renewed his battle Mo
with Moe El Moussawi, who edged him out for third at the Bannout.
’08 contest. Their war of words on various Web sites prior
to the show was entertaining, although they may not have
Marcus
thought so. Hey, it’s show business, guys; some humorous
Haley.
bantering helps spice up not only the contest but the industry
as a whole.
El Moussawi, flying in from New Zealand the week of the
show, didn’t appear quite as sharp at the prejudging as he’d
been last year, when he stunned the crowd by moving up 11
slots from 14th in ’07 to third.
The guy with the Guns of Navarone and a back that re-
sembles a relief map of Brazil had definitely improved by the
finals. Unfortunately, the 5’9”, 242-pounder was behind by 12 points after
the judging, and it was just too much to overcome. Samuel ended the
night with a 15-point margin of victory and the $15,000 first-place check.
What’s more, the fans who watched the annual Webcast on Bodybuild-
ing.com added another grand to the pot by voting Silvio the “People’s
Choice” champion with 36 percent of the online tallies. (By the way,
thumbs-way-up to the usual solid job by hosts Dan Solomon and Bob
Cicherillo.)
I thought Ronny Rockel was at his all-time best and could have fin-
ished second without much argument. Then again, most people look their
Don Long.
all-time best under Mike Neveux’s lighting, so maybe I should take this Constantino
contest out of the mix whenever making that evaluation. ’Cause I think Demetriou.
Heath looked his all-time best at this contest a year ago—yes, even better
than at the Olympia.
Congrats to Hidetada Yamagishi, who showed up lean and mean,
and Ahmad “My Credit Card Is Stuck in Your Abdominal Wall” Haidar,
who rounded out the top five, and joined Samuel, Moe and Rockel in
qualifying for the Olympia right out of the chute.
Most of the publicity after a show centers around those who finished
highest, of course, but I want to single out some of the other contenders
who deserve special mention:
BIGGEST SURPRISE: Mo Bannout. Not sure if he’s Samir
Bannout’s cousin, nephew or neighbor, but I do know that what Samir
told me the day before the contest—that this latest Lebanese Lion would
make him very proud—was on the money. Check out those wheels and
glutes. Rich Gaspari must have been grinning from ear to ear.
MOST IMPROVED: DeShaun Grimez. No, that is not a misprint. I
realize that Grimez didn’t make the top 15, but I thought the Southern Cal
ace looked vastly improved over what he presented a year ago, when he Martin Kjellstrom.
flopped in his pro debut. As Ruthless Ruth Silverman exclaimed when
she was checking out pics of Grimez at IronManMagazine.com, “Look at
those cuts in his legs! Look at those guns! The fact that somebody can’t
Find L.T.’s blog
make the top 15 looking like this shows the tremendous depth of the
lineup.” Amen.
MOST OVERLOOKED: Oliver Adzievski. The cat from Sweden
and videos at
impressed me from the minute he stepped onstage with his highly condi-
tioned physique and lots of muscle. Not in the top 10 (he finished 12th)? www.IronMan
See Ruthless’ statement above.

Magazine.com
COMEBACK AWARD: Marcus Haley, who suffered a major
injury at the end of 2007. Marcus was visiting his wife Tiffany’s fam-
ily in Nebraska during the holidays and decided to partake of a leg
workout on Christmas Eve. Midset on leg extensions he tore the
tendon in his left knee, which made him MIA last season.
Haley also snapped his right leg in two during a Jet Ski accident
back in 2002 but was in the gym four months later, so the man
DeShaun obviously isn’t going to be taken out easily. He didn’t finish as high
Grimez as he’d hoped at the IM, taking ninth, but his just being able to
in 2008 be part of the lineup after what he’s been through in recent times
(left) makes him a champion.
and ’09. BIGGEST MAN ON STAGE: Another Swede, Martin Kjell-
strom, who finished one slot behind Adzievski, in 13th. Martin,
who swears he used to be a long-distance runner, tipped the
scales at around 290 on his 6’1” frame and was, in my opinion, in
his best condition since he turned pro.
BEST NAME: Costantino Demetriou. Why? Because the six-
time Australian champ can reverse the order of his names and nobody
would know the difference.
LANCE ARMSTRONG AWARD: Don Long. The man admits he
isn’t what he used to be—who would be after undergoing a kidney trans-
plant a few years back?—but the 42-year-old from
Jacksonville, Florida, has made his dream come true
by staying in the sport as both a rep for ISS Re-
Roland
search and, now and then, a competitor.
Balik.
ADD SAMUEL—A couple of days after the

show John Balik signed an agreement with
Dan Solomon, L.T. and Bob Pedro Fernando Gutierrez to allow the creation
John Balik
Avidan
Cicherillo. of IRON MAN Spain. I’m sure Silvio will approve of

the mag’s initial cover, for the March ’09 issue. Ro-
land Balik, trying to make up for the Bonehead
Pick of the Year honors he earned in this space
last season, was the man behind the camera. Glad
to see that you’ve cleaned your lens for the new
year, Roland. I’ll be asking for your top-six Mr. O
picks soon. For the right price I can get you in for a
consultation with the Swami.
ADD FLEX WHEELER—It was a big news

weekend for the all-time IRON MAN Pro record
holder. First, Wheeler announced the release of the
Flex Wheeler Signature Series supplement line (in
association with All-American EFX; www.aaefx
Pedro Fernandez Gutierrez (left) .com), and then the report hit the Internet a week
with Silvio and John Balik. later that Wheeler and Shawn Ray would replace
Dave “Jumbo” Palumbo and John Romano
as the hosts of Muscular Development’s weekly Web-
Dave John radio show, beginning in the middle of February.
Palumbo. Romano. It was also learned that Dave and John’s termination
was not just limited to the Internet; they’d also been let
go from their duties at the magazine by M.D.’s publisher,
Steve Blechman. Shortly thereafter, both parties
published online versions of what actually caused the
dismissal. Not surprisingly, it didn’t take the dynamic duo
long to get back into action—the following week they an-
nounced the creation of their new site, www.rxmuscle
.com.
ADD HALEY—Throughout the weekend Mar-

cus was seen in the company of Tim Gardner, the
Teper
Teper
Florida–based jack-of-all-trades, including gym owner,

contest promoter, trainer
of hundreds, special corre-
spondent for News & Views
info and hubby of figure pro
Brandie Gardner.
At Tim’s gym,
BODY*TECH Fitness Em-
porium, in Tampa, Florida,
he conducts a monthly
meeting that involves lec-
tures, group platoon train-
ing, agility boot camps,
posing clinics and more.
Gardner also invites noted
guest speakers to motivate
his athletes, the current Christine
roster of which has a stag- Pomponio-
gering 486 competitors, Pate.
with 182 champions hold-
ing a total of 684 titles.
Dexter Jackson, the
Jacksonville Jaguar, was
the featured speaker at Tim’s kickoff meeting Angeliina and Lexy Raven
for the 2009 season, one week before the IRON Jonathan and Dave
MAN Pro. To find out more about what Tim has Lawson. Goodin.
to offer to those interested in competition—or
just getting into the best shape of their lives—
give www.TeamBodyTech.com a click.
ADD IRONMAN WEEKEND—The IM

booth was jammed packed all weekend, with
recent cover models Dave Goodin, Jonathan
Lawson and Lexy Raven among the celebs
working the area. And who better than pro-figure
star Christine Pomponio-Pate to hype my
Junior Cal, which she did between mugging for
the camera, greeting legions of fans, signing
autographs, etc. My latest ploy to get competi-
tors: The men’s overall champion gets to take
Christine to dinner. By the way, guys, she lives
in Denver, Colorado; don’t expect me to pick up
the airfare.
Okay, so I’m fibbing—but it sounds great, eh?
Talk about an offer you can’t refuse!
ADD JUNIOR CAL—Jay Cutler had a

standing-room-only crowd at his seminar on
Saturday afternoon, as usual. Jay’s enormous
popularity—and the way he treats the fans—is
the main reason he continues to be the featured
guest poser at my contest. Actually, two Cutlers
for the price of one will take the stage on June
20 as we move from Pasadena City College to
a new venue, the Rosemead High School Audi-
torium.
Jay and his 10-year-old look-alike, Trevor
Tichonchuk, will perform at the event; this kid
does Cutler better than Cutler does Cutler. They
Roger Cox
drew a crowd in the lobby of the L.A. Convention

Center, going pose for pose as fans filed out after Tim Gardner and the BodyTech team.
the IM Pro finals. For more info on the Junior Cal,
go to www.NPCJuniorCal.com.

A double serving of Ultimate
Beef: Trevor Tichonchuk and
Jay Cutler. ADD TRIBUTES—At the finals we
also devoted a portion of the program
to the passings of Ben Weider,
Steve Stone, Kenny Kassel and
Pete Siegel.
In addition, after the expo closed
on Sunday, several members of the
industry gathered at the famed Baked
Potato jazz club in Studio City, one of
Kassel’s favorite haunts whenever he
came out to Southern California, in
celebration of his life.
The get-together was arranged by Jeff Behar, a former com-
petitor who now is the CEO of MyBestHealthportal.com. Ruthless
was there, as was legendary photographer (and current crooner)
Bill Dobbins, former IFBB fitness athletes Timea Majorova and
Laura Mak, former IFBB pro bodybuilder Sharon Bruneau, physique
personality Lauren Powers and actress-model Maddy Howard. You
did Kenny proud, gang.
I was planning to attend but left for home early Sunday morning in-
stead of roving the expo, as I usually do. My mother had passed away
three days earlier and, after two sleepless nights at the Holiday Inn L.A.
City Center, I was both physically and emotionally spent. Wish I could
have been there.
Rich Gaspari (left) with Jimmy Galindo,

and Scot and Shawna Mendelson. ADD MOM—A heartfelt thank-you to the overwhelming number of
people who sent their condolences regarding my mother’s death. Some
who never even met her. If you haven’t read it
Behar with Sharon Bruneau and Lauren Powers. yet, view my blog at www.IronManMagazine.
com, which has insight into to the type of lady
she was. She lost a long, hard-fought battle
with emphysema a month before her 88th
birthday.
My mom, Marie Hearn, had been living at
the Villa Scalibrini Retirement and Special Care
Facility in Sun Valley, California, since Febru-
ary 2002 and was given the moniker “Miracle
Woman” by the staff for her ability to bounce
back after what appeared to be life-ending
Jeff Behar, Bill Dobbins and episodes.
Timea Majorova. She had been in hospice care since Au-
gust—I can’t tell you what a wonderful job that
group did in making sure she was as comfort-
L.T. able as possible—and I had come to grips
and with the fact her time on earth was ending
Bert With soon. But you are never ready for the death of
Perry. Marie. a parent—my father died of a heart attack at
47. It’s been three weeks since she passed,
and I’m still somewhat numb.
I especially want to express my gratitude to
Ron Avidan and Bert Perry, who, along
with members of my family, showed up at the
San Fernando Valley Cemetery in Mission Hills
on January 30 for the graveside service—that
meant a lot to me. One of my closest friends
for the past 30 years, Randy Hill, a columnist
at www.FoxSports.com, knew Marie well and
made the drive from Scottsdale, Arizona, to
Elsa Escobar
Elsa Escobar
lend his support. IM
To contact Lonnie Teper about material possibly pertinent to News & Views, write to 1613 Chelsea Road, #266, San Marino, CA 91108;
fax to (626) 289-7949; or send e-mail to tepernews@aol.com.

IRON MAN
Kevin
Tomasini
Age: 30
Weight: 250 contest; 285
off-season
Height: 5’9”
Residence: Hartford,
Wisconsin
LO NN I E T E P ER’S R isi ng S ta r s
Occupation: Personal
trainer and instructor;
Nutrabolics Advanced
Sports Innovations
sponsored athlete
Contest highlights:
’08 NPC Excalibur,
superheavyweight,
1st, and overall; ’06
NPC Junior Nationals,
superheavyweight, 5th
Factoid: Kevin and his wife
Stacey promote the NPC
Badger State (www.npc
badgerstate.com)
Contact: www.kevin
tomasini.com
Photography by Roland Balik and Merv
IRON MAN
Odis
McCullough
Age: 44
Weight: 180 contest; 230 off-
season
Height: 5’7 1/2”
Residence: Houston, Texas
L O NN I E T E PE R’S Ri si ng S tar s
Occupation: Owner of Bodies

by Odis
Contest highlights: ’08
NPC Texas Championships,
overall; ’07 Ronnie Coleman
Classic, overall
Factoid: He has competed in
more than 70 bodybuilding
contests.
Contact: www.Bodiesby
Odis.com

L O N N I E T E P E R ’S R i si n g St ar s
IRON MAN
Jason
Huh
Age: 24
off-season
Height: 5’9”
Residence: Sarasota, Florida
Occupation: Owner of Elite
Nutrition
Contest highlights: ’08 NPC
Nationals, heavyweight, 3rd; ’08
NPC Southern States, overall
Factoid: He holds a black belt in
tae kwon do and is a classical
guitarist and violinist.
Contact: doctorjhuh@yahoo.com

IRON MAN
Sephanie
Spencer
Age: 26
off-season
Height: 5’3”
Residence: Aurora,
Colorado
Occupation: Structural
engineer
Contest highlights: ’08
NPC Rocky Mountain,
figure overall; ’08 Northern
Colorado, figure C-class,
1st; ’08 Mountain States,
figure overall
Contact: smspenc1@yahoo
.com
tudios.com
LO N NI E T E P ER ’S Ris ing S t ars

\ www.LiftS
Isaac Hinds
Isaac Hinds \ www.LiftStudios.com

Profiles
Profiles in Muscle
in Muscle
Shaun Crump
National-Level Bodybuilder and Muscle
Profiles in Muscle
Compiled by Ron Harris Asylum Project Athlete
Full name: Ervin Shaun

Crump
Nickname: Shaun
Date of birth: January 17,
1978
Height: 5’7”
Off-season weight: 250
Contest weight: 225
Current residence: Strouds-
burg, Pennsylvania
Years training: Eight
Occupation: Pharmaceuti-
cals manufacturing (flu vac-
cines)
Marital status: Married
Children: Son, one; daughter,
seven to spend all my allowance money
on bodybuilding magazines and
Hobbies: Spending time with religiously followed the careers of
his kids, going to church Lee Haney and Flex Wheeler. I es-
How did you get into body- pecially related to Flex because of
building? “Growing up, I the various trials and tribulations
was always the smallest kid he had to deal with in life.”
in class. My dad had been a Top titles: ’04 NPC North Caro-
powerlifter, and I looked up lina Championships, overall; ’06
to him as well as admiring NPC Nationals, heavyweight, 4th
muscular characters like the
Incredible Hulk. As I got more Favorite bodypart to train: “It
involved in football, I got more used to be chest until I tore my
serious about weight training pec—now it’s back.”
and loved the changes I saw
Favorite exercise: Lat pull-
in my body. I actually became
downs
a competitive bodybuilder
so my daughter could see me Least favorite exercise: Squats
compete.”
Best bodypart: Legs
Who inspired you when
you were starting out? “I Most challenging bodypart:
saw Shawn Ray guest pose at “Getting that ham/glute tie-in
a local show, and I thought like Shawn and Dexter.”
he had the most perfect phy- Obstacles overcome: “Tearing
sique I had ever seen. I used

my pec was rough. I also made a career tran- day: chest, triceps; Saturday and Sunday: off
sition from social work to the pharmaceuti-
cal industry. Staying positive through these Favorite clean meal: Flank steak, sweet
challenging economic times isn’t easy, but potato and broccoli
you have to.” Favorite cheat meal: Pizza with every meat
Do you have a quote or a philosophy topping
you try to live by? “God never puts more on What’s your favorite supplement, and
your shoulders than you can handle.” why? “I absolutely love Arson, the fat burner
How do you stay motivated? “My kids from Muscle Asylum Project. I’m allergic to
motivate me to be a better person and cardio, and anything that enables me to get
achieve more. I also remind myself con- ripped without doing a ton of cardio gets the
stantly to be grateful for the things I do have big thumbs-up from me!”
rather than focus on what I don’t.” Goals in the sport: “I’d like to continue to
How would you describe your training be a positive role model for my kids and in
style? “I train with an intense style, keeping my community and to influence the next
the rep speed slow and getting as powerful a generation to exercise regularly and eat right.
contraction of the muscle as possible.” And, of course, I want to earn my pro card
and stand on that Mr. Olympia stage one
Training split: Monday: quads, hamstrings, day.”
calves; Tuesday: chest, triceps; Wednesday:
back, biceps; Thursday: shoulders, traps; Fri- Web site: www.ShaunCrump.com. IM

RUTH SILVERMAN’S About May:
• Model Search
• IM Family Album
• Expo Exploits
• Pump-Pourri
Photography by Ruth Silverman and Jerry Fredrick

THEY CAME TO BE FIT
SIX-PACKS were everywhere backstage.

Jason Phillips, a popular trainer from
Florida, was one of the male model
search finalists. Around this column
he’s also known as the sweetie of pro-
figure newbie Catherine Holland.
NOWHERE
NEAR
FAILURE The
PowerBlock
Challenge
was a
popular
feature
at the IM
booth. This
gal was
braver than
me.
MODELS FOUND Physique-contest opportunities for women took a main-

stream turn at the IRON MAN Pro/Los Angeles Fitness Expo on January
24. Ironically, the IM-sponsored Bodyspace Model Search was won by a
seasoned fitness competitor, Canada’s Allison Ethier (left). Kimberly Bres
(center) and Pauline Mitchell were also among the five female finalists.

INTERNAL AFFAIRS
NICE SLOGAN
Sure, I ran a
photo of Lexy
Raven last
month, but who
could deny her
NICE POSTER Sonia Melendez is one of the jack-of-all- a solo spot?
trades IM staffers who make the big weekend possible Beside, she’s
(see the photo below). She may also be one of the most not stretching
photogenic subscriptions managers in all of publishing. the truth. We do
know training.
I M FA M I LY A L B U M • P H O T O G R A P H Y
BY JERRY FREDRICK 4
1
For those 2
of us who
put out this
magazine—
from
various
locations—
the IM Pro
is kind of
a reunion.
Also a
time to see
how big 3
everyone’s
kids are
getting.
1)
Editor in
Chief Steve
Holman
urges
daughter
Chelsea
to get in a
few X-Rep
partials at 5
the end of her set.
2) Yeah, right, says Holman to Craig Stichler, yours truly and Nicole
whatever Creative Director Mike Stichler. Front row: Sonia Melendez,
Neveux is proposing. Just the natural Mary Gasca and Larry Eklund. strategy: Seek higher exercise levels.
ebb and flow of editorial-art relations. 4) Science whiz Jerry Brainum 5) Corky Wollman and Becky Holman
3) Boffo box-offce team (back row): advises a reporter on a good antiaging www.ironmanmagazine.com
are a couple of sights for sore2009
\ MAY eyes. 261
FRIENDLY
PERSUASION
Timea Majorova
EXPO EXPLOITS
knows how
to display a
product. Watch
her squeeze
that bottle of
SAN’s Tight,
and you want
it, right?
TANJI-BILL INTERVIEW Bill Dobbins worked with GMV

Productions, capturing notables like Tanji Johnson on
video. Tanji had some neat news for fitness buffs: It’ll be
Johnson v Johnson at the Super Show this summer when
baby sister Safiya goes up against Tanji in her pro debut.
What’s more, middle sis Zakiya Johnson, as predicted
in these pages two years ago, is joining the act and will
compete in the Super Show amateur-fitness division.
TRANSFORMATION
Former fitness
femme Heather
Clay, formerly Cox,
formerly blond,
has become an
expert in “mommy
fitness,” thanks
XOXO Cory to 1 1/2-year-old
Everson (near Mason. Find out
left), on hand what she means by
to help with a that at www.Fresh
presentation Mommy.com.
to IM’s John
Balik, found a
lot of old friends
backstage. I can’t
tell you what she
and head judge
Sandy Williamson
talked about, but
I suspect it was
very different
from their
conversations
of a couple of
decades back.

JUST
BECAUSE
PERSONALITIES
WHO YOU CALLIN’ A DOG? Though Lisa

Angeline is not a figure competitor, she won
some impressive titles in 2008, including Miss
LAX and Las Vegas’ Top Model. Plus, she’s got
her own cartoon image.
GLAM COUPLE It’s

all about the gloves,
declares physique
Bradford
icon Teagan Clive.

Kids-TV scribe Stan
Berkowitz heartily
SMOKIN’ PRESENTATION Georgia figure athlete Cheryl
agrees, but I’m
looking at her wrist— Maddox hopes to heat up some national-level lineups this
girlfriend really season. It could definitely happen.
knows her bling.
SPEAKING OF LONGEVITY Laura

Mak and Jeff Behar pooled their
more than 50 years of experi-
AUSSIE UNBOUND Figure’s Rosa- ence in training and fitness to
For crackling commentary on all things Maria Romero, here with fellow publish The Million Dollar Secret,
women’s bodybuilding, fitness and figure, Down Under wonder Con Demetriou, a straightforward approach to
the latest data on antiaging and
read my Pump & Circumstance blog at has joined the single-mom brigade.
wellness remedies. For more info
Onstage in ’09 she hopes to pick up
www.IronManMagazine.com where she left off—in the top six at or to get your copy: www.My
last (at the TOC). BestHealthPortal.com.

PUMP-POURRI—IM PRO
Promoter
John Balik
was so
absorbed in
his duties,
he probably
doesn’t know
he posed for
the official
jacket shot.
Brenda Kelly, Mo Mohsen and Nicole

Rollolazo had an up-front view at the
expo. Oh, the stories they could tell.
“Look at her delts!” exclaimed Isaac Hines
Roland Balik
regarding Huong Arcinas’ much noted
bodypart. Yeah, Isaac, but that’s her
triceps you’re pinching.
Little Titan Satalowich made his

expo debut, charming all he met
and keeping his mom beaming.
So far so good, eh, Cyn?
Photography by Ruth Silverman Above: Jenn
Gates, here with
Adam Strachman,
was the star of
the Pro Fight
booth. Find her
Hardbody photos
on page 202.
Left: Lindsey
Holman has
always had a buff
dad. You know,
Steve, the older
she gets, the
Model search harder it’s gonna
overall win- be to impress her
ners Sean with that.
Harley and
Allison Ethier
displayed
matching
condition-
ing—in case
you were
wondering
what the
judges were
looking for.
Magic
Fredrick
man. How
did Jerry
manage to
take the
picture No gap for these generations. Balik introduces
and flex Cory to his daughter Lilli (second from left) and
Christine’s Melissa Jenkins.
Cure for perpetual mo- Speaking of welcome sights, biceps at
tion. IM’s Warren Wan- getting to catch up with Ian the same
Fredrick
derer held down Marc and Rosie Sitren truly made time?
Missioreck long enough my weekend.
for me to snap this shot.
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.
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.AmyLeeMartin.com
More than 100 ladies

hold IFBB pro cards for
figure, each with a beauti-
ful look all her own. Of all
the women I’ve reviewed
in this column, however, I
have to say that Amy Lee
Martin fits the descrip-
tion of the “beautiful girl
next door” more perfectly
than any. With her blond
hair, captivating blue eyes
and engaging smile, she
can grab your attention
and have you wishing you
could take her home to
meet your mother—just
ask her husband, Doug.
Originally from Indianapolis, Amy gradu- an IFBB professional athlete.
ated from Butler University with a bachelor Her Web site, launched in December ’08,
of arts in English literature. While working is a great place to learn more about Amy’s
hard on the “muscles” above the neck, she background, stats, education and philosophy
also kept her body fit through such activities of training and nutrition. She displays a small
as gymnastics, track and field, cross country but stunning gallery of pictures, although her
and aerobics—eventually becoming an aero- private VIP section likely has more, and she
bics instructor. offers some of her best for sale. Amy has also
After college Amy decided to join a local made available for purchase the complete
gym in order to stay in shape and provide plan that she used to prepare for her USA
an outlet for her high level of energy. There victory, posing and presentation assistance
she met her husband, who sparked her in- for upcoming competitors and phone con-
terest in pursuing figure competition. After sultations. The site is well put together and
only about a year and a total of five contests, easy to navigate and contains enough inter-
Amy found herself standing onstage with the esting info to distract you when you’re bored
overall trophy at the ’08 NPC USA Champi- at work—oops, I mean when you’re on your
onships, which gave her the right to become lunch hour. Check it out.

>DVD Review: David Henry’s “Xtreme Measures”
Back in the ’70s a man named Danny Padilla was aptly how-to for a novel
named the “Giant Killer” because of his propensity for defeating training concept.
taller and heavier men in his many years of bodybuilding com- Even though the
petition. In the early ’90s another incredible “little” man named DVD was shot in
Mohammed Benaziza picked up where Danny left off and, in David’s off-season,
fact, even beat the great Dorian Yates on a pro stage during his his muscular-
sadly shortened career. ity, density and
Next came Lee Priest, who, with his mighty guns and dense- definition are in-
ly packed physique, routinely beat bodybuilders a half-foot credible. In a few
taller and 50 pounds heavier than he was. In the past few years of the poses he
a new vertically challenged warrior has deservedly claimed hits, David looks
the Giant Killer moniker, despite weighing barely 200 pounds impossibly mas-
onstage in an era when the average Olympia competitor tips sive, especially in
the scales at 240-plus—with some approaching the 300-pound his hands-clasped
barrier. His name is David Henry, and he is more undeniable most-muscular
proof that good things often come in “small” packages, espe- shots. Pound for
cially when the package is made of stone. pound he is one of
In “Xtreme Measures” David shows us how he gets things the most heavily
done in the gym, covering his entire body over three training muscled bodybuild-
days using the popular DC, or Doggcrapp, method of training, ers ever to compete
pioneered my good friend and the owner of TrueProtein.com, as a pro. Watching
Dante Trudel. DC is basically a low-volume, high-intensity-train- the effort and inten-
ing regimen that involves meticulously keeping a logbook so sity he puts into his
that you can track and attempt to surpass all of your previous training is inspira-
lifts from the weeks before. Techniques such as rest/pause and tional and certainly served to get me psyched for my upcoming
static reps are used often, as well as something called a widow workouts. Here is a man who is very passionate about improv-
maker, a single high-rep set used to finish off a bodypart. ing and feels he can go toe to toe with anyone in the sport.
In addition, DC training calls for very intense and painful I found “Xtreme Measures” to be a pretty cool DVD in a
stretching of the muscle just worked in order to expand the market where there seems to be a lack of true creativity: The
fascia and stimulate satellite cell proliferation—something that I training sequences were intense, the physique was amazing,
also employ with my P/RR/S system. For those of you who are and the fluff was kept to a minimum. I give it two biceps-up. It’s
curious about DC training, this DVD will pretty much serve as a available at www.Home-Gym.com.
becoming bodybuilders, so full deadlifts are what they

>Broser’s Net Results Q&A were brought up on. Many powerlifters consider any-
thing less than pulling off the floor wimpy and a waste
The Power/Rep Range/Shock innovator answers your of time. Powerlifters are not concerned with how big
questions on training and nutrition. their backs are but, rather, how big their lifts are. Body-
builders’ goals are different.
Q. I’m a natural bodybuilder, and I need to The main problem with full deads is that the first half
improve my back thickness. I just started ex- of the movement is initiated primarily from quad, glute
perimenting with deadlifts. Which are better for and hip strength, while the back does not really kick in
back development, full or partial deadlifts? until the bar reaches approximately knee level—and at
that point there
A: I see your question all the time on discussion is already quite
boards, so I feel compelled to address it here, even a bit of momen-
though I may have written about it previously. tum involved.
There is no doubt that the deadlift is an awesome I feel the back
movement for building muscle, as it brings into play so does not re-
many important bodyparts and causes a flood of natu- ceive optimal
ral anabolic hormones to be released, creating a more stimulation and
anabolic internal environment. Men like Ronnie Cole- is simply work-
man and Johnnie Jackson have done full deadlifts from ing in tandem
Neveux \ Model: Dave Goodin
the first day they touched a weight, and they have back with the lower
development that is downright scary. But does that body to com-
mean that full deadlifts are better than partial deadlifts plete the lift.
when it comes to building a better overall back? In my With partial
opinion and experience, the answer is no. deads, the
Ronnie and Johnnie were both powerlifters before lower body is

Net Results
deactivated for the most part and acts as nothing more underrecovered state, which equals little to no muscle
than a powerful foundation. The erectors, lats and traps growth. Many people erroneously believe that we grow
take the brunt of the weight, better targeting the back while we’re in the gym, but nothing could be further
for optimal development. from the truth. We stimulate growth while in the gym,
My advice: Practice partial deadlifts in a power rack but only when we are at rest can the body actually
from three different positions: 1) Midshin, 2) just below make the repairs necessary to build new lean tissue.
the knees, 3) just above the knees. A good way to set If you’re in the gym too often, you will continually tear
up your deadlifting schedule is to master a given weight down muscle as well as overfatigue the central nervous
for a given number of reps at just above the knees, system and downregulate anabolic hormones rather
then attempt to hit the same numbers at your next back than give it a chance to recover and grow. I think that
workout but starting lower. For example: training four days per week is about right for most natu-
ral bodybuilders, although that can vary slightly from
Week 1, just above the knees: person to person. In addition, I’ve found that training
135 x 12, 225 x 8, 275 x 6, 315 x 4, 365 x 2 any more than two days in a row causes a large dropoff
in performance for most drug-free trainees.
Week 2, just below the knees: Mistake 3: Too little sleep. Again, our muscles
135 x 12, 225 x 8, 275 x 6, 315 x 4, 365 x 2 hypertrophy only when we rest adequately. Every seri-
ous bodybuilder should try to get seven to nine hours
Week 3, midshin: of restful sleep every night, and an afternoon nap of 30
135 x 12, 225 x 8, 275 x 6, 315 x 4, 365 x 2 to 45 minutes wouldn’t be a bad idea. Do not underes-
timate the importance of sleep in your overall regimen.
Once you have completed the three-week cycle using I promise that if you’re training hard, eating well and
the same weights at each height, start over again, but supplementing with all the latest potions but barely
increase the poundage on the final three sets by per- sleeping each night, you’ll fail to make much progress.
haps 5 percent. That’s an excellent way to maximize Catch those z’s.
your deadlifting strength while building more mass Mistake 4: Inconsistent eating. One of the things
throughout your back. I tell every one of my clients is, “If you want to get big-
ger, then you must become just as intense about your
Q: What are a few of the biggest mistakes eating as you are about your training.” There is no more
natural bodybuilders make in pursuit of a cham- anabolic substance on earth than good food. I don’t
pionship-scale physique? care how many magical supplements you take. If you
don’t eat at least six nutrient-packed meals per day—
A: Good question. Here it goes… day in and day out—your physique will go nowhere.
Mistake 1: Too much training volume. While I Protein is your main building block; carbs supply en-
am no Mentzarian by any means, I do believe it’s inten- ergy and spare protein; fats act as a secondary energy
sity that builds muscle, not volume. Thus, you need to source and optimize anabolic hormones. You should eat
strike a balance between the two elements that enables all three of the macronutrients in proper balance for your
you to stimulate the growth machinery and recover individual metabolism and goals every day so that your
properly so that hypertrophy body has the materials it needs
can actually occur. I see too to repair and build new muscle.
many natural bodybuilders Eating well two to three days
trying to follow the routines of per week won’t cut it. If you
their favorite pros, which is a skip meals regularly, whether
sure road to disaster for most. because of time, unavailability
Routines that are composed of or laziness, bodybuilding is
15 to 20 sets for larger muscle not the sport for you; perhaps
groups and 10 to 15 sets for Ping-Pong would be a better
smaller ones are not only un- fit.
necessary but also counter- The requirements for body-
productive. You should easily building success are quite
be able to annihilate a bodyp- simple to state but rather dif-
art in half of those sets, which ficult to carry out. If it were
will get you out of the gym easy, though, everyone would
Neveux \ Model: Nathan Detracy
faster and not make too great be walking around looking like
an inroad into your recovery the guys featured in the pages
ability. of IRON MAN—and you and
Mistake 2: Too many I know that we wouldn’t want
days in the gym. Okay, that. No, we want to stand out
this goes right along with the from the crowd, which in my
first mistake in that the result mind is a beautiful thing. IM
will likely be an overtrained,
270 MAY 2009

Bodybuilding Pharmacology
by Jerry Brainum
BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING
Natural
I called a man in Boston who was described to me as a
“well-known physician.” He had extensive experience with
a little-known substance called Smilax officinalis, which I
understood was some kind of herbal concoction, but when
Testosterone I called “Dr. X”—he refused to divulge his real name—he

told me that he wasn’t at liberty to provide any details
about Smilax. It wasn’t until later that I found out that
Smilax officinalis was actually sarsaparilla, a common fla-
Boosters voring in root beer. A search for the anabolic effects of the
plant turned up one obscure connection related to natural
compounds called plant sterols.
Flashback to 1942. A renegade chemist from the Univer-
Are They for Real? sity of Pennsylvania named Russell Marker was acting like
Indiana Jones, searching for plants with special proper-
ties in the wilds of Mexico. At the time, steroid hormones,
including testosterone, were being produced in a very
expensive process. Working in his lab in 1936, Marker
In 1984 I was asked to write an article about ergogenic successfully developed a method of producing chemical
aids for a national sports magazine. It was to be included in steroids from plant sterols. All steroids are made from the
a special issue covering the Summer Olympic Games that parent compound, cholesterol. When Marker noticed that
year. I interviewed a number of experts. One, a medical plant sterols, which are the plant versions of cholesterol,
doctor, told me off the record that he had about 20 Olympic have a close structural similarity to cholesterol, he was able
athletes on a regimen that included anabolic steroids and to produce a human steroid from sarsaparilla. It was too
growth hormone. Significantly, none of the athletes got expensive, though, to be used in mass quantities; hence
busted during the Olympics. While the guy was forthcom- Marker’s Mexican trek.
ing—although he refused to identify the athletes using the Marker found his ideal substitute in the Mexican yam.
drugs—other experts proved far more secretive.
It’s no secret that higher testosterone leads to
more muscle, but are there natural T boosters
for those who don’t want to use drugs?
Diosgenin, a plant sterol in

the yam, proved to be an
effective substrate for steroid
production. Through a five-
step process involving the use
of various enzymes, Marker
successfully produced the
steroid progesterone. The
first major steroid produced
from cholesterol, progester-
one is the precursor of other
steroid hormones, including
estrogen and testosterone.
Marker offered his discov-
ery to drug companies, but
they all turned him down ex-
cept for a small, little-known
company called Syntex.
Syntex eventually became a
major producer of hormone
drugs, including a number
of anabolic steroids. Mean-
while, the Mexican yam and
diosgenin became the major
raw materials for steroid
hormones, particularly birth
control pills, until they were
supplanted by a synthetic
process in 1970.

Mexican yams were also sold as a food supplement
because of their plant sterol content. In fact, early
forms of supplemental DHEA primarily contained While the research
Mexican yam extract. That proved problematic, since on tribulus
the yam itself doesn’t contain any active steroid hor- emanating from
mones, including DHEA. The poor quality and inef-
fectiveness of the supplements led to their removal
Russia is nothing
from the market in 1987 by the Food and Drug Ad- short of glowing,
ministration. Real DHEA turned up a few years later, the herb hasn’t
thanks to the Dietary Supplement Health and Educa- fared as well under
tion Act of 1994. Western scientific
It’s no secret that anabolic steroids help build
muscle size and strength. The problem with steroids
scrutiny.
is twofold. First, they’re prescription drugs and have
potentially serious side effects. Second, most doctors
are loath to prescribe them, knowing how easily they can
be abused by those seeking to build muscle. That led to the
pro-hormone industry, which began with legitimate DHEA
supplements and ended with the advent of the Anabolic
Steroid Drug Amendment in 2005.
Not much better than DHEA, the initial pro-hormones
were far worse from a health perspective. They offered little
in the way of true anabolic activity but plenty in the way
of anabolic-steroid-related side effects, including rapid
conversion into estrogen. The last generation of pro-hor-
mones was far improved, since many were actual anabolic
steroids that were never released by the companies that
researched them—and for good reason. Most of them had
too many side effects, such as being hard on the liver. Even
worse, evidence for significant anabolic effect in humans Now, how to explain the current plethora of supplements
was lacking. advertised as boosting testosterone? What the supplement
After the FDA banned pro-hormone supplements, sup- companies did amounted to going back in time. Most of
plement companies catering to bodybuilders and athletes the products are based on plant compounds, which makes
were temporarily at a loss. What could they do to maintain them completely legal in the eyes of the FDA. The more
their lucrative sales? A few threw all caution to the wind by important question is, Are they effective?
attempting to sell a few more rejected steroid compounds, Some of the more unscrupulous companies resorted
while others began to surreptitiously include a new cat- to highly questionable tactics. For example, many cur-
egory of steroids, called “designer steroids,” since they were rent pro-hormone supplements are based on DHEA, but
supposedly not detectable by the usual drug screens. That it’s usually called something else. That’s a common tactic
proved short-lived, for the FDA was on the lookout for any today—listing complex chemical names to make con-
substance that could directly convert into testosterone, sumers believe that a supplement contains a new and
which put it in direct violation of the 2005 steroid amend- revolutionary compound. Another likely motive is that
ment. the chemical nomenclature imparts a druglike aura to the
product. DHEA is not junk; it benefits those whose bod-
ies produce low amounts of it. As a testosterone-booster,
Given that tribulus can though, it’s effective only for women.
Plants don’t actually contain real testosterone but rather
raise estrogen, it’s not plant sterols. The human body lacks the enzymes required
to convert plant sterols into true steroids, although it can
surprising that there’s be done in a lab. That explains why plant sterols were—and
in some cases still are—used to produce steroid drugs. One
at least one case study plant known to contain an actual androgen—the truffle—is
a type of mushroom. Truffles naturally contain a very weak
androgen called androst-16-en-3-ol. It isn’t very anabolic,
on record of a young which explains why you don’t see any mushrooms compet-
ing for the Mr. Olympia title.
bodybuilder who Perhaps the foremost herbal testosterone booster is
Tribulus terrestris, which grows wild in Bulgaria and else-
acquired gynecomastia, where. Tribulus contains various plant sterols, including
diosgenin. Most of the sterols are categorized as saponins,
since they produce a soaplike effect when metabolized. The
or male breast formation, active anabolic ingredient in tribulus is a saponin called
protodioscin.
after using a tribulus Purveyors of tribulus often note that if it doesn’t con-
tain enough protodioscin, it’s useless for building muscle,
supplement. although it does have other properties, including diuretic
effects and coronary artery dilation. Normally tribulus
contains about 5 percent protodioscin. One study analyzed

BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUI Bodybuilding Pharmacology
durance increased on the bench press and leg press in the
placebo group, while those in the tribulus group showed
an increase only in leg press strength. No changes in body
composition occurred in either group.3
Another study examined the effects of either a placebo
or 450 milligrams a day of tribulus in 22 rugby players who
were engaged in weight training for five weeks. Both groups
produced similar gains, along with no rise in testosterone
in the tribulus group.4 Still another study looked at whether
tribulus raises testosterone in young men. The 21 subjects
took either tribulus or a placebo for four weeks. Tribulus
had no effect.5
Given that tribulus can raise estrogen, it’s not surpris-
ing that there’s at least one case study on record of a young
In one recent study castrated rats showed a 51 bodybuilder who acquired gynecomastia, or male breast
percent rise in testosterone with tribulus. formation, after using a tribulus supplement.6 DHEA can
easily convert into estrogen, particularly in younger men,
although it more often converts into a metabolite of DHT.
One company is selling what it calls a “potent testoster-
one booster” based on the herb fenugreek. According to the
commercial tribulus supplements for their protodioscin company’s claims, substances in fenugreek called fenu-
content. It varied, with samples from Bulgarian sources sides promote a significant rise in free, or active, testos-
having more and those from China and India the least. terone. The company mentions a study in which 55 men,
Quality control is a real problem with tribulus, as it is with aged 18 to 35, all actively involved in weight training, were
many other herbal supplements. divided into two groups, with 29 receiving the fenugreek
Tribulus came to the attention of Western athletes after product and 26 getting a placebo. The subjects were evalu-
poorly controlled Russian research revealed that it in- ated three times over the eight-week course of the study.
creased testosterone. The initial studies involved animals, Those in the fenugreek group showed a 100 percent rise
such as rams. In the human studies that followed, tribulus in free testosterone compared to the placebo group, along
was given to men with clinically low testosterone levels. with a reduction in skin folds, pointing to lowered bodyfat.
One study found that men receiving 750 milligrams of Sounds impressive, until you realize that this was an un-
tribulus daily for five days showed a 72 percent increase in published study done by the company making the product.
luteinizing hormone, along with a 40 percent rise in testos- No other details of the experiment were mentioned. Inter-
terone. Less publicized was the accompanying 81 percent estingly, fenugreek contains some of the same plant sterols
rise in estrogen. found in tribulus, including protodioscin, as well as dios-
Luteinizing hormone is produced in the pituitary gland genin, which was as found in Mexican yams. It contains a
and governs the production of testosterone in the testes. unique amino acid called 4-hydroxyisoleucine that has an
It’s suggested that tribulus contains a substance called effect similar to insulin in aiding glucose uptake. One study
harmine that blunts the breakdown of an enzyme in the of cyclists showed that fenugreek seemed to increase the
brain that degrades dopamine. Elevated dopamine encour- efficiency of muscle glycogen repletion when taken with
ages the production of not only luteinizing hormone and glucose, which is precisely what insulin does.
subsequent testosterone but also growth hormone. The I’ll have more on testosterone boosters next month.
much touted “active” tribulus ingredient, protodioscin, aids
DHEA synthesis and release. References
Based on these mechanisms, tribulus should indeed
be an efficient testosterone booster, although increasing 1 Gauthaman, K., et al. (2008). The hormonal effects of
DHEA wouldn’t have much of an anabolic effect in young tribulus terrestris and its role in the management of male
men. Animal studies seem to confirm the hormone-boost- erectile dysfunction—an evaluation using primates, rabbit,
ing effect of tribulus. One recent study, in which primates, and rat. Phytomed. 15:44-54.
rats and rabbits were given a tribulus extract intravenously, 2 Lotfy, A.A., et al. (2006). The protective effect of tribulus
resulted in a 52 percent increase in testosterone, a 31 terrestris in diabetes. Ann NY Acad Sci. 1084:391-401.
percent rise in the testosterone metabolite DHT and a 29 3 Antonio, J., et al. (2000). The effects of tribulus terrestris
percent rise in DHEA-S in the primates. The rats in the on body composition and exercise performance in resis-
study were castrated but still experienced a 51 percent rise tance-trained males. Int J Sport Nutr Exerc Metab. 10:208-
in testosterone. Rabbits didn’t fare as well, showing mainly 15.
a 32 percent increase in undesirable DHT.1 Another study 4 Rogerson, S., et al. (2007). The effect of five weeks of
showed that giving rats tribulus protected against diabetes tribulus terrestris supplementation on muscle strength and
through antioxidant activity.2 body composition during preseason training in elite rugby
Animal studies can’t always be extrapolated to humans. league players. J Str Cond Res. 21:348-53.
While the research on tribulus emanating from Russia 5 Neychev, V.K., et al. (2005). The aphrodisiac herb tribu-
is nothing short of glowing, the herb hasn’t fared as well lus does not influence the androgen production in young
under Western scientific scrutiny. One study involved 15 men. J Ethnopharmacol. 101:319-23.
men who got either a placebo or tribulus at a dose of 3.21 6 Jameel, J.K., et al. (2004). Gynecomastia and the plant
milligrams per kilogram of bodyweight daily. The subjects product “tribulus terrestris.” Breast. 13:428-30. IM
followed an eight-week weight-training routine. Muscle en-

How to Get
Bigger Arms
Wit h o u t
Curling
Only the Strong Shall Survive
I
t was the last night of Uncle Buddy’s very
enjoyable visit. Early the next day he would
be off to Newport News, Virginia, where he
would board a freighter and stay out at sea
for the next six months. Then, after accu-
mulating a sizable bankroll by working double
shifts and not taking any leave, he would vaca-
tion for the following five or six months—until
his money ran out. He had a covey of absolutely
gorgeous lady friends in various parts of the
world. He would hook up with one of them for
a time, then move on to another, but he always
made sure to stay with me for a few days.
Although Uncle Buddy was 10 steamed crabs from the Chesapeake

years my senior, we got along quite Bay, along with delicious cream of
well since we shared similar ideas crab soup and pitchers of cold beer.
about politics, religion, sports and, of We were seated by the front
course, training. He knew that I was window and had a nice view of the
a consistent trainer and could find a Susquehanna River, only a hundred
facility where he didn’t have to pay. yards away. About a mile downriver,
While he was anything but frugal, it flows into the bay. Buddy had
Buddy had this thing about paying to just ordered a second dozen and
lift weights. Truth is, I do too. another pitcher of beer when I saw
Since we both had an in- a former training mate and a young
terest in history, we took man come in the door.
day trips to Gettysburg, Steve saw us and hurried over,
Mount Vernon and “Hey, Bill, Buddy. Fancy running
Fort McHenry. into you two. I was just talking to
Instead of hitting Mike the other day, wondering how
restaurants, I you guys were.”
fixed his favor- “We’re both fine,” I said. “This is
ite seafoods: Buddy’s last night of his current va-
crab soup, crab cation. He’s shipping out tomorrow,
cakes and soft- so we decided to splurge.”
shell crabs. I “Splurge is right. Crabs have
could make gone through the roof. We only had
a dozen crab them a couple times this year. The
cakes for what one in-laws are coming, and Mary and
would cost in a restaurant, me decided it would be easier to
and we could indulge. I also of- set up in the backyard than bring
fered to steam some hard shells, but a bunch of people here. It’s usually
he insisted that we go out for those. real crowded.”
I agreed because they are messy and “Mark!” he shouted, waving to the
the smell lingers in my apartment for young man still standing near the
days afterward. door. “Come over here. There are
There aren’t many places left where some friends I want you to meet.”
by Bill Starr you can sit down at a butcher-paper-
covered table and hammer away at
Steve owned a business that fixed
computers and other electronics.
the tasty crustaceans. Hard-shell We had trained together during
crabs are becoming more and more holidays and the summer at Sam
Photography by scarce and, therefore, a lot more ex- Fielder’s shed when I wasn’t work-
pensive. ing at Hopkins. An accomplished
Michael Neveux Even so, one of the best places to athlete who played football and la-
eat crab is in nearby Havre de Grace. crosse at Salisbury State in Southern
Price’s Seafood has been around since Maryland, he took to strength train-
1944 and still serves up platters of ing instantly and achieved excellent

results. From the looks of him, he a day. Every type of curl under Uncle Buddy went on, “First thing
was still lifting: broad shoulders, the sun—straight bar, EZ curls, you need to understand is even if
thick chest and a flat midsection. seated, standing, and he rigged up a that champion bodybuilder did
He introduced his son, Mark, to preacher curl bench. I’m telling you write that article, which is unlikely,
Buddy and me, then said, “Mark’s guys, he’s nuts about getting bigger he didn’t get those big arms from
been lifting for about a year now. arms.” curling. Second, if the bodybuilder
He’s heard me talk about you guys I asked Mark, “Have you put any looks like he was assembled in Dr.
and is dying to ask you some ques- size on your arms?” Frankenstein’s lab, he’s using ste-
tions. Would you mind?” Frowning, he said, “Not that roids and probably a shitload of
“Cost you a pitcher of beer,” much, but they’re shaped better them. So unless you’re willing to
Uncle Buddy said with a grin. now.” risk your health and future by taking
“Deal. Let me go check on my That’s when Uncle Buddy pro- ’roids, the program he’s laid out isn’t
order.” He pulled two chairs over to nounced the seemingly contradic- going to work for you.”
our table and told Mark, “Sit. I’ll be tory statement that I have used In an aggravated tone, Mark
right back.” countless times over the years: “You asked, “Then how are people like
He was a handsome lad, and I don’t get big arms by doing curls.” me and my friends going to get big-
guessed he was just shy of 6’ tall and Mark’s mouth dropped open, and ger arms?”
weighed 160. He wore shorts and a he looked as if he’d been slapped. “The same way all those top
tank top, doing his very best to show Steve chuckled and muttered, “I told bodybuilders got theirs. By squat-
off his arms and chest. We chatted. you so.” ting, pulling and pressing heavy
He was a freshman at Harford Com- Mark said in a low tone, “That weights. Let me try to explain. You
munity College and delivered pizzas don’t make sense. You’re kidding, can shape your biceps by curling,
at night. aren’t you?” but in order to add to their overall
Steve returned with a pitcher of “Not at all,” Uncle Buddy an- size, you simply must get bigger all
beer and said, “It’ll be another 15 or swered.
20 minutes. Hey, you guys should “Where did
come over and train with us. I put you get the
together a weight room in a shed program you’re
out behind the house. Flat bench, using now? Out
incline, power rack, two Olympic of a magazine,
bars, some bumps and a lot of supposedly
plates. There’s a situp board, dip written by a
rack and seated calf raise machine. Mr. World or
The same stuff that Sam had in the some title like
shed.” that?”
“Sounds good. We’ll take you up “It’s kind of
on that offer for sure. And I might a combina-
come over before Uncle Buddy tion of several
blows through again.” programs used
Steve turned to his son and said by the top guys
to us, “He’s trying to get bigger and in bodybuild-
is obsessed with biceps and abs. I’ve ing,” Mark
tried to get him to train like we did, explained.
but he’s only interested in upper- “He trains
body stuff.” with a couple
“Just like every other young man of his bud-
in this country,” interjected Uncle dies,” offered
Buddy. Then he said to Mark, “Tell Steve. “They
us your routine.” go through a
He did, and I asked, “How often pile of muscle
do you squat, and how much do you mags every
handle?” month and
“Once or twice a week, and the end up doing
most I use is 180 for 10.” Then he another varia-
added defensively, “I don’t want to tion of curling.
be a powerlifter or anything like I’ve told him
“People like you and your
that. I just want to build a good over and over friends will get bigger arms
physique.” he needs to the same way all those top
“So,” Uncle Buddy queried, “lots work the larger
of curls and benches?” muscles more,
bodybuilders got theirs,
His father answered for him. “He but who listens by squatting, pulling and
curls every day. Sometimes twice to his father?” pressing heavy weights.
over.” body, back, and hips and legs. Mod- a couple of protein milk shakes a
“I’m not sure I follow,” Mike re- erate reps, fives or sixes, and only day will also work. Have one right
turned. five sets. Move all the numbers up after you train and another at bed-
Uncle Buddy took a swig of beer, on those exercises and start packing time, with maybe a peanut butter
then continued. “It’s quite simple. on bodyweight. Eat lots of protein sandwich. Do that consistently, and
Where is the muscle going to come because that will help you build you’ll grow.”
from to add inches to your upper muscle, at least a hundred and fifty He blew out a puff of air and
arms? You aren’t going to relocate grams a day and more would be grumbled, “Truth is, I just can’t af-
muscle from your back or legs, are even better.” ford any of those protein products.
you?” “I’ll be eating all day,” Mark de- Dad covers my tuition and books,
“Guess not.” clared. but I still have to pay for gas, upkeep
“Then it logically follows that “Not necessarily,” I said. “Snack- and insurance for my car, and that
the only way you’re going to obtain ing on protein-rich foods through- pretty much eats up my paycheck.”
those guns you’re after is to pack on out the day is a smart idea since “I fully understand,” I told him.
bodyweight. Add 15 or 20 pounds it helps you maintain a positive “I think those commercial protein
and work your arms at the same nitrogen balance, which is good for products are too expensive too.
time, and they’ll get considerably muscle rebuilding and growth, but Nearly all of the athletes I trained
larger.”
“But I don’t want to put on sloppy
weight.”
“Of course not. No one does.
Which is why you work the major
muscle groups hard and heavy and
do every exercise correctly. At your
age and with that output of energy,
you’re going to burn off any fat you
do accumulate. The weight you
gain will be in the form of muscle,
especially if you watch what you
eat and avoid junk food and useless
calories.”
While Uncle Buddy took a break
to do some serious damage to a
crab claw, I said, “More bodyweight
translates to greater overall strength,
and that increase in strength in the
major groups—shoulder girdle,
back, hips and legs—will enable
you to use more weight in all your
exercises, even specific ones like
curls. How much are you using for
straight-bar curls now?”
“Sixty-five for 10.”
“Okay, let’s say you pack on 20
pounds. How much will you be able
to use then?”
His eyebrows went up, and he
smiled. “A good bit more.”
“Right. If you want bigger arms,
you have to grow and train hard.”
Uncle Buddy cut in. “In other
words, you need to drop the exercis-
es for the small muscles for the most
part. There are some that fit what
you’re trying to do, but curling isn’t
one of them. You need to build your
routine around handling as much
Model: Ahmad Ahmad
weight as possible on the basic

movements, like squats, high pulls,
Parallel-bar dips are one of the best arm
shrugs, benches, inclines, overhead exercises around. Plus, you get chest, shoulders
presses and dips. One exercise for and even abs into the action.
the large groups per session: upper
286 MAY 2009

You Can Get
at Hawaii and Hopkins were in the after they competed in a meet—Dr.
same boat as you are. Go to Klein’s
or wherever you shop, and buy a
John Gourgott, Ernie Pickett and
Tommy Suggs, for example. Two
Bigger,
box of dry milk. It’ll cost you seven
bucks. Mix half a packet in a blender
of the greatest Olympic lifters in
U.S. history, Tommy Kono and Bill
Stronger
with whole milk, add a half or full
container of blueberry yogurt, plus
March, won the Mr. Universe title
that’s held in conjunction with the
and Leaner
Faster Than Ever Before!
some sherbet or ice cream, and World Championships. Those two
you’ll have 40 to 50 grams of very never did a curl in their life.” You dont have to burn hard-earned muscle
as you melt away fat. Now you can actu-
assimilable protein at an affordable The waitress arrived with Steve’s ally build more muscle size and strength as
price. That’s all the protein you can order of steamed hard shells. He your abs get razor sharp and you get ripped.
digest at one time anyway.” paid her, and she asked, “Can I get Thats the attention-grabbing look you want
“Unless you’re lactose intoler- anyone something else?” now, and the new FAT TO MUSCLE 2 shows
ant,” Uncle Buddy said. “Then use “Are we leaving?” Mark asked his you how. You’ll discover:
fruit juice instead of milk, and find a father. • Precise nutrition guidelines and diets- eat
nondairy product, like soy.” Steve checked his watch and said, to max out your muscles as pounds of ugly
“I can handle milk all right. That’s “No, we can stay another 20 min- bodyfat dissappear. (Lear the Carb-Stacking
sounds doable. How come I’ve utes. We’ll just tell them we had to strategy that can transform muscle size and
never read anything about those wait for our crabs.” stroke the fat-burning furnace. )
bodybuilders doing heavy pulls and “In that case,” Mark said to the • Which substance-found in almost any
squats?” waitress, “bring me a Diet Coke.” kitchen -is the ultimate aid of energy, better
muscular response and fat burning.
“Part of it comes from the fact “Don’t get the idea that we’re anti-
• How dairy can help you burn fat- yogurt
that arms sell magazines,” I replied. curl,” I said. “It’s a good exercise, but cheese and milk can get you leaner.
“When I was editor of Strength it’s best used to shape the biceps, • How to increase fat use with a minimum of
& Health in the ’60s, I went back not build it. Pack on the bodyweight aerobic exercise, and why aerobics may be
through five years’ worth of issues with the protein shakes and heavy a wasted of time for a lean, muscular look.
to see which ones sold the best and training, and once you’ve gained • The amazing direct/indirect Fat-To-Muscle
tried to determine why. It turned several inches in your upper arms, training program-with this innovative routine
out that if I put a photo of a body- then you can hit the curls again it appears as if you train a bodypart only
once a week, but you really train each twice
builder flexing his biceps on the and have a nice block of muscle to
thanks to indirect work and each workout
cover, it sold well. I’m not positive, shape.” takes less thatn an hour.
but I think the same idea applies “Okay, I’m sold.” The waitress • The 8 Key nutrients for faster fat burning,
today because nearly every issue delivered Mark’s drink, and he asked including how much to take of each.
has an arm shot. Most readers like if he could borrow a pencil or pen. • Top 6 fat-to-muscle tricks. (great info)
you don’t want to hear about build- She handed him a pen, and he tore • The10 rules for super en-
ing a solid foundation that will take off a chunk of butcher paper and ergy. the secrests to melting
a year or longer before they can see said, “Tell me what I need to do.” away bodyfoat as you build
lean, ripped musscle are all
positive results. They want instant I turned to Steve. “You still have
packed in this bulletin-eat-
gratification, but it just doesn’t work the notebook you kept when we ing plans, workout routines,
that way. trained together?” metabolism-acceleration
“Trust me, though: The body- “Sure, and I still use it.” techniques and the best fat-
builders of my era were extremely To Mark I said, “Do that program. to-muslce-pack on more as
strong, and nearly all of them lifted Do you know how to perform power you burn fat, and look your
in Olympic meets.” cleans, high pulls, shrugs and bent- hard, musclular best in record time.
Uncle Buddy asked Mark, “You
know anything about John Grimek?”
over rows?”
Steve offered, “He knows how to
Just $9.95
plus $6.50 postage & handling ($15 outside North
“Sure, he was the first Mr. Ameri- do all the exercises you taught me, America) (Caifornia residents add 8.25% sales tax)
ca—and the second too, wasn’t he?” and he does them well. He would Credit card orders call
“That’s right, but did you know just rather do the easy stuff.” 1-800-447-0008, offer ITS
that he was a member of the Olym- “I’ll do them,” Mark declared, and
pic weightlifting team before he got I believed he would. YES! I want to transform my physique. Rush me
into physique competition?” “Those back exercises I just men- IRONMAN’s Fat to Muscle 2.
“No, I didn’t know that.” tioned are most important in help- Rush my
copy to: ....................................................
“Or that Sergio Oliva was a highly ing you get the guns you’re after. ....................................................
ranked Olympic lifter before he Except for the power clean, you’ll be ....................................................
Enclose check or money order for $9.95 plus
switched over to bodybuilding?” handling heavy poundages on them, $6.50 shipping paybale to: Home Gym Ware-
Mark just shook his head in and they’re all done in a dynamic house, 1701 Ives Ave., Oxnard, CA 93033.
amazement. fashion. Whenever an exercise is Credit card orders call Toll Free
“Here are some other tidbits for done explosively, it builds more 800-447-0008, offer ITS
CA residents add 8.25% sales tax.Foreign orders
you to think about.” Uncle Buddy muscle, and in the case of these lifts, (except Canada) add $15 shipping. Payment in U.S.
dollars drawn on U.S. banks only.
was on a roll. “Many Olympic lifters it brings the two prime movers of
also won physique contests right the upper arm into play: the bra-

chioradialis and brachialis, which are many as you can do. Keep track of power cleans, good mornings and
responsible for bending the arm. Lifts the total number you did and next shrugs one week, then bent-over rows,
like high pulls and shrugs hit them time add at least one rep to that good mornings and high-pulls the
directly. When those two groups are total. After a few months you’ll be next. For your upper body do dips in-
overloaded with heavy pulls, they get doing 15 plus per set. stead of overhead presses every other
considerably stronger, and that en- “To back up those upper-body week, or better yet, dip and chin on
ables you to handle a lot more weight exercises: The reason you’ll be doing Tuesdays. That’s just before your light
in any other exercise that involves the all of them is so you’ll get complete day, so it won’t hurt your numbers on
arms. development in your shoulder Wednesday.”
“Consider this. After about two girdle. That ensures that all parts Mark wrote some more, then asked,
months of shrugging, you’ll be han- get attention and prevents any area “Anything else?”
dling 400 or close to it. There’s no way from falling behind. Keep in mind “Yeah,” Uncle Buddy said, “get
you could even come close to using that your triceps make up two- plenty of rest. Growth depends on
that much with any type of curl.” thirds of your upper arm, so if you recovery, and if you’re not getting
“Should he do good mornings?” want to gain size, you need to focus enough rest, you’re not going to be
Steve inquired, although he already on your triceps much more than successful. You also have to drink
knew what my answer would be. your biceps. The benches, inclines, those milk shakes religiously. Gain-
“Of course. Good mornings are the presses and dips all hit the triceps ing weight is really harder at your age
key to pulling and squatting heavier in a slightly different manner, and than losing. So two milk shakes every
weights. Just have him use the ratio I that’s what you want. Add one aux- single day, never miss a workout, and
gave you, and he’ll be fine.” iliary exercise for your triceps, the get to bed early.”
“What about my upper body?” straight-arm pullover. That hits the Mark nodded that he understood,
I turned to Uncle Buddy. He said, long head better than any other then looked at me for some final
“Flat and incline benches, overhead movement.” words. “Listen to your father,” I said.
presses and weighted dips.” “What about skull crushers or “He knows this program, and if you
While Mark was writing that down, French presses? A lot of bodybuild- run into a problem, ask him.”
I added, “Again, just follow the pro- ers do those.” Mark looked over at his beaming
gram your father used. How many “Those two exercise put a great father and said, “I will do that.”
days are you training now?” deal of stress on your elbows,” Uncle Steve got up, saying, “We gotta
“Four. We’ve been doing a split Buddy answered, “and they’ve al- run before these crabs get cold. Then
routine.” ready been stressed enough with Mary will know something’s fishy. I ex-
“Go back to three days for a while the primary movements and all pect you guys to come over and train
until you’re able to recover from the the heavy pulling. Straight-arm with us next time Buddy’s in town.”
workload. Training heavy on the pullovers do not involve the elbows Buddy declared, “I promise, and
major groups is a lot more demand- much at all, and they strengthen the when I see you again, Mark, in about
ing than just doing benches and curls. long head better than either skull six months, I expect to see a heavier
You’ll be squatting three times a week, crushers or French presses. Do two individual with lots more muscle all
using the heavy, light and medium sets of 20 at the end of your workout over, but especially I want to see some
system, which your father knows how on the day you handle the lightest huge guns.”
to figure the numbers for. You should weight on your upper-body exer- “I’ll do my best. Thanks for the
be able to increase your squat by five cise.” advice.”
to 10 pounds a week, maybe more “Any other extra stuff?” They left and I asked, “You think
at the beginning once you get in the “Do calf raises at least once he’ll stick with the program?”
groove, and that means you should be a week. Three sets of 30. I know “I do. Once a youngster starts get-
squatting 300 or more for reps in three you want a six-pack, so work your ting bigger and stronger, he’s hooked.
months.” abs every day. Before training, do Forget crack or horse. Strength and
His eyes sparkled at that prospect. crunches or situps and after, leg muscle size are the most addictive
“So no curls?” raises. On your nonlifting days qualities for any man’s ego.
“Not for a few months. Remember, spend a half hour bombarding “Well, I have to admit, I’ve finally
your biceps are going to be getting them. They don’t require much had my fill of seafood for a while.” He
a great deal of work with the pulling energy and won’t affect your work- motioned for the waitress to bring
movements, and I’m also going to outs.” him the check.
have you do what I regard as the very Mark was scribbling like crazy,
best biceps exercise there is—chins.” so we dug into the crabs and beer Editor’s note: Bill Starr was a
“You serious?” while he caught up. When he fin- strength and conditioning coach at
“Yes I am. Not only do chins hit the ished writing, he looked at Buddy Johns Hopkins University from 1989
biceps—along with those two prime and me and said, “There are too to 2000. He’s the author of The Stron-
movers I talked about—but they also many back and upper-body exercis- gest Shall Survive—Strength Training
work a large number of groups in the es to fit into three workouts a week.” for Football, which is available for $20
upper back, especially the lats.” “Set up two separate programs plus shipping from Home Gym Ware-
“I can only do about six.” and alternate them every other house. Call (800) 447-0008, or visit
“That’s okay. Do four sets of as week,” Uncle Buddy said. “Such as www.Home-Gym.com. IM

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
The Essential Nothingness of Weight Training
Bomber Blend with Greek yogurt and organic peanut butter
I
’m looking out a narrow window beside my desk that views
a steep wooded hillside. Two men are hard at work chip- for breakfast.
ping fallen branches and reducing stout limbs to firewood, I agreed totally, noting years ago I found furniture building
worthy tasks rendering valuable fuel for the winter. with heavy wooden beams a most natural and beneficial addi-
They make me weary. Chain saw buzzing, chipper grind- tion to muscle building with heavy iron weights. I continued to
ing, arms full, backs loaded, up and down, back and forth. I’m offer the dear girl encouragement and masterful advice. Alas,
humbled. she rejected my advanced training scheme, which included
Muscles functioning, calories burning, hearts pumping, two very productive shoulder and arm movements—scrub-
works accomplished. I’m envious. bing and polishing my truck.
Laree gathered a pile of debris the size of a turnip truck A wise man is not enthusiastically greeted in his own back-
during the early autumn from a 50-yard radius. Assiduously, yard. Thus, I’m off to the gym, leaving Laree to her multilinear
painstakingly, she dragged—lifted, hoisted, heaved, pushed, home training: stacking the firewood recently cut by her hard-
pulled and tossed—the woody detritus, not as labor but as working associates.
muscle- and balance-building exercise. Gym time. Over the highways, through the intersections,
“Weightlifting primarily works the body in a limited plane ofacross the parking lot, up the staircase and through the dou-
motion,” she says. “Balance and mobility suffer. We need to ble doors; toss the tote bag in the corner and straight to the
accommodate our bodies’ complete structural strength and hunky pulley machine. Hello, hunky pulley machine. How’re
health by exercising in multiple planes of motion, and smartly your cables hanging? Enough of that, no time to lose; here’s
performed physical labor can do the trick.” She also mixes where the action begins, the friendly and cooperative iron
confrontation.
First, the search for the exact handle to
attach to the end of the dangling cable. That
can take a few testy minutes, as there are
about 30 handles of various lengths, shapes
and thicknesses snarled in a heap, along
with hooks, chains and carabiners. Priceless
tools of the trade.
Many a pinched finger and bloody knuck-
le are retrieved from the mess, along with
a mere look-alike contrivance, a piece of
mistaken identity, a cheap impostor. Nothing
less than the exact handle—the real McCoy,
the genuine article, the grippus perfectus—
will do for the neurotic lifter. Anything less,
and he’s outta there.
Well, not exactly, but he will cuss, act up
and throw stuff. Come to think of it, that’s
common behavior for most muscleheads
east of the Mississippi.
I don’t recall when muscle building be-
came such a fussy business. For years I
lifted weights wherever I found them and
left them wherever and whenever I was
done. Seemed to work okay at the time. Of
Neveux \ Model: Sagi Kalev
course, I was limited to a single corroded

dumbbell and a space the size of an army
footlocker. How messy can one little soldier
get? Besides, those associated with the
army try to be all they can be.
Exercising sensibly and eating right always are the rules of engagement. Nowadays I am orderly and precise. Form
and focus have replaced the weight used

and the strength exerted, as the latter most elements require
continual updating (they fade into the shadows of time). Pace Sex Drive
has gained importance (steady as she goes), and exercise
grooves have been slowly modified and perfected. They are
precise, barely resembling the archaic oversize, far-reaching Ride to Romance
movements of my earlier training days.
S
Where would we be without the progress of time and the o you’re
latest technology? Precision exercise performance (PEP) is
the advanced training methodology (ATM) of applying the
complaining
only exercise that doesn’t hurt (OETDH), or the last remain- again that
ing groove (LRG), or the popular this-way-or-no-way dynamic your gal is never
(TWONWD).
Life made simple (LMS). Life simplified. in the mood.
I hasten to catch up with you, my devoted training partners, Take her on a
and march by your side with iron determination and steely
deliberation. Having heaved heavy metal for half a century,
bike ride. A study
making light of all levels of lifting and living is the best I can do. out of the Uni-
Sticking with it and never giving up and staying airborne are versity of Wash-
our daily objectives. Flying, soaring, bombing and occasionally
taxiing are our foremost objectives and mutual responsibilities. ington found that
I maintain all we really need to know about muscle making one 20-minute
and strength building is wrapped up in a seed the size of a
dumbbell containing a bowl of good food and an attitude of
cycling workout increased the women sub-
love and appreciation. Once planted in fertile soil, it grows by jects’ sexual arousal by almost 170 percent!
continued watering and faithful attention. That jump in libido could be due to the in-
Health and might pierce the soil imperceptibly and die off
if not valued and cared for. That doesn’t mean we need or creased blood flow to the genitals and/or the
ought to worship the living thing, but feed it we must. Nourish- pulsating movement on the bike seat. Either
ment must be provided during the cloud-covered and frosty
months and in the heat of the dry summer. Let’s be there side
way, you can ride your way to romance—and
by side to offer a breath of fresh air and appropriate provision. give new meaning to the term bi-sexual.
Push that iron. —Becky Holman
Many of us regard weight training as the most important
thing in our life. Well...mmm...not more important than, say,
our family or friends or our precious and flourishing almighty
dollar (ha...cute, very cute), but the relationship between
us and them is directly related. Our workouts are up, our Anxiety
treasures are up; our workouts are down, and we’re broke,
busted, not worth a dime.
Exercising sensibly and eating right always are the rules
Mess Equals Stress
of engagement. Keeping it simple and making it a joy are the
A
ccording to Daryn
codes of performance. We are waist high in autumn, soon
knee-deep in winter. Button up, buckle down, breathe deep Eller in “Make
and barrel ahead. The challenge now is to not let go and lose Sense of Home
momentum. Healing” in the February ’09
In closing, before I fold up my wings and tuck them in my
tote bag, before I deflate my hovering dirigible and stuff it in Prevention, “Experts suggest
my backpack, let me assure you of this: Never do I engage in that humans are hardwired
a set or rep without total involvement. My kicking, screaming to seek out spaciousness,
body might occasionally become snared in a net or cage, a pit
or an illusion, but never do I relinquish my grasp of the iron.
harking back to our ances-
It’s not the workouts as much as our relationships with tors’ need to flee predators.”
them. We strangely and regularly encounter an invisible pull or That may explain why clut-
magnetic tug, a cosmic force or soulful union compelling us
ter creates anxiety. In other
to surrender our being to the touch of iron. Be not confused,
bombers. Love is expressed in infinite words, mess leads to stress.
ways. It pays to keep a fairly neat
—Dave Draper environment, and cleaning
Editor’s note: For more from Dave can actually be therapeutic.
Draper, visit www.DaveDraper.com and Researchers recently found
sign up for his free newsletter. You can that people who did 20 minutes of housework
also check out his amazing Top Squat
training tool, classic photos, workout Q&A
were less anxious and depressed.
and forum. —Becky Holman

MIND/BODY
MIND/BODY BodySpace Physique of the Month
Wendy Lucas
Y
ou work hard at being fit and looking good,
imagining that one day you could be seen in
the pages of a magazine like IRON MAN. That
and more have been a dream of Wendy Lucas. The
24-year-old Southern Californian started lifting at 13
and was hooked. She began dreaming about being a
fitness model and an inspiration to others.
So, along with getting certifications as a personal
Photography by Ian Sitren \ SecondFocus

trainer, training her clients and being a boot camp in-
structor, Wendy did photo shoots wherever she could
to get noticed. And noticed she was when she hit the
front page of BodyBuilding.com with her BodySpace
profile. Many thousands of people saw her after that.
Much more than a pretty face, Wendy has earned
a bachelor of arts degree in social ecol-
ogy, the study of ecological problems
rooted in political and social issues and
systems. She also studied at Oxford
in England, delving into art history and
English, and she traveled to Spain, Italy
and Germany, all while maintaining her
passion for health, fitness and nutrition.
Wendy said that being in IRON MAN
was a goal she hoped to achieve.
She wants to pursue her career as a
fitness model and to stay active on
BodySpace, talking with other people
like her who find health and fitness a
way of life. By the way, she says you
can call her “Dub,” which is short for
her BodySpace name,
“duhbullu.” You can ask
her what that’s about.
Just visit her at her
BodySpace on Body
Building.com at
http://BodySpace
.com/duhbullu—where
she is looking good.
—Ian Sitren
Editor’s note:
For more BodySpace
bodies and info, visit
Bodybuilding.com.

MIND/BODY New Stuff
Tea Therapy
F
itness legend Clark Bartram is at it again. In addition to his movies, Web
sites and endorsement deals, he recently teamed up with TLC—Total
Life Changes.
“I’ve been around fitness for a long time, and I’ve been approached by more
than my share of network marketing companies,” says Clark. “I’ve shied away
from most for obvious reasons, but TLC and Dr. Miller’s Holy Tea is an entirely
different story. It’s very refreshing to actually represent a product that works
and a company that does what it says.”
Dr. Miller’s Holy Tea is an organic, all-natural great-tasting tea that gently
cleanses and detoxifies the body. Over the years there have been multiple testi-
monials of people losing 50 pounds or more. A clean colon is a happy colon,
and Dr. Miller’s Holy Tea is an excellent product that has stood the test of time.
Total Life Changes is committed to excellence, will market only products that
are beneficial to users and will
promise only what it can de-
liver. Many TLC members are
seeing great results both in the
waistline and pocketbook, so
if you’re interested in cleans-
ing, detoxifying, losing weight
and earning a check for telling
others, then talk to the person
who referred this article to you
or visit www.iasotea.com.
Mental Might
Brains and Beer
D
espite television’s reputation
as the “idiot box,” you can find
some pretty clever stuff floating
through the airwaves. Case in point,
Cliff chatting to Norm at the bar on
“Cheers”:
“Well, you see, Norm, it’s like this: A
herd of buffalo can only move as fast
as the slowest buffalo. And when the
herd is hunted, it is the slowest and
weakest ones at the back that are killed
first. This natural selection is good for
the herd as a whole, because the general speed and health of the
whole group keeps improving by the regular killing of the weakest
members. In much the same way, the human brain can only oper-
ate as fast as the slowest brain cells. Now, as we know, excessive
intake of alcohol kills brain cells. But, naturally, it attacks the slow-
est and weakest brain cells first. In this way, regular consumption
of beer eliminates the weaker brain cells, making the brain a faster
and more efficient machine. And that, Norm, is why you always feel
smarter after a few beers.”
—Becky Holman

MIND/BODY Immunity MIND/BODY
MIND/BODY
Food Fight Infusion

D
id you know that stealth
food allergies are believed
to affect about 60 percent
of the population? They can cause
everything from sinus congestion to
headaches to joint pain to irritable
bowel syndrome to flatulence, and
they can even do a number on your
head. For example, some research-
ers believe food allergies are the
cause of many cases of attention-
deficit disorder—a.k.a. ADD. Food
allergies can be either inherited
or come on because of continual
exposure to the same foods. Body- some people. If you suspect food
builders tend to eat the same things allergies are at the root of your con-
over and over for months or even stant indigestion or any of the other
years on end, so they are suscep- symptoms mentioned, see your
tible. Milk, corn and wheat are the doctor or an allergist for a simple
most common culprits, but almost blood screening.
any food can cause a reaction in —Becky Holman
New Stuff
Cytolean V2
T
he all-new Cytolean V2 from
Gaspari Nutrition is guaranteed
to provide you with long-lasting
energy and increased mental clarity with
no crash. The revolutionary formula may
actually inhibit the formation of new fat
deposits and targets visceral adipose
tissue—a.k.a. belly fat—by modulating
cortisol levels. Visit GaspariNutrition.com
for more information.
Libations
Alcohol—How Much Is Too Much?
S
tudies have shown that drinking alcohol
can be good for you—in moderation.
It improves HDL, the good cholesterol,
and also opens up the blood vessels—that
is, fosters vasodilation. The question is, How
much alcohol is good? The answer is one
drink a day for women and two for men. One
drink equals five ounces of wine, one-fifth
ounce of liquor or a 12-ounce beer. Most
people exceed those amounts, which can
negate any health benefit and actually be det-
rimental to health and body composition—as
in added bodyfat. —Becky Holman

MIND/BODY Book Review MIND/BODY
The Purposeful Primitive
I
stand corrected! theory with no prac-
My first impres- tical application to
sion upon open- justify it.
ing the front cover The book is
of Marty Gallagher’s thorough and gives
The Purposeful exact formulas and
Primitive and reading routines needed to
six pages of glow- progress in training.
ing accolades was Gallagher knows
that the book was what each program
overhyped. Having is geared to produce
worked in publish- and how to apply
ing for many years, it. The author takes
I know how publish- the scientific theories
ers like to praise a and applies them to
book before it hits the everyday trainee.
the shelves. Usually From his years as
the text does not a strength athlete
equal the praise. It and coach, he can
was with that mind-set that I started explain why one theory worked for a
to browse through the chapters. I particular trainee and not another.
was wrong. The Purposeful Primitive will stand
The more I read, the more im- the test of time and still be relevant
pressed I was with the author’s years from now. It should be required
experience, knowledge and writing reading for every college kinesiology
ability. Gallagher explains the training and sports-training course. It is worth
programs of various strength and every page of praise it receives. Even
bodybuilding athletes in an easy-to- former Mr. Olympia Dorian Yates calls
understand and entertaining way, it “an absolute classic—I couldn’t put
and he avoids the complexities found it down.” High praise indeed.
in texts that spew forth scientific —Larry Eklund
www.Home-Gym.com
Best Sellers
DVDs/Videos: 3) The Precontest Bible
1) “’08 IRON MAN Pro” by Larry Pepe
2) “’08 Mr. Olympia” 4) The Russian Kettle-
bell Challenge by Pavel
3) “Mark Dugdale’s
Tsatsouline
Driven”
5) Ronnie Coleman’s
4) “Jay Cutler’s Jay to Z”
Hardcore
5) “IRON MAN’s Swim-
suit Spectacular #9”
Top E-book:
The Ultimate Fat-to-
Books:
Muscle Workout by
1) The 7-Minute Rotator Steve Holman and
Cuff Solution by Joseph Jonathan Lawson.
Horrigan, D.C., and Jerry Get bigger and leaner
Robinson without long, mind-
2) 10-Week Size Surge by numbing cardio
IRON MAN Publishing sessions (available at
www.X-Rep.com).

MIND/BODY Health and Aging
Alcohol May Help Seniors Avoid Disability
N
ew research suggests that light- died and 15 percent had become physically disabled, mean-
to-moderate alcohol consumption ing that they had trouble performing or were unable to perform
may help to stave off the develop- normal activities of daily living, such as walking, dressing and
ment of physical disabilities. eating. After taking into account risk factors for disability, such
It’s been known for some time that as age, smoking, exercise and heart attack and stroke his-
moderate alcohol consumption can be tory, the researchers found that seniors who rated their health
good for you—for example, drinking a couple as good or better—and who consumed light-to-moderate
of glasses of wine can boost heart health. amounts of alcohol—had reduced their risk of physically dis-
Results of a new study by researchers at the ability by 3 to 8 percent for each additional drink per week. No
University of California, Los Angeles, how- benefit was seen in seniors who rated their health as fair or
ever, suggest that seniors who are in good poor, nor in heavy drinkers.
health can help themselves to remain so by The authors concluded: “Light-to-moderate alcohol con-
enjoying the occasional tipple. sumption appears to have disability-prevention benefits only
Dr. Arun Karlamangla and colleagues in men and women in relatively good health. It is possible that
studied data of 4,276 men and women those who report poor health have progressed too far on the
with a mean age of 60.4 years. At the start pathway to disability to accrue benefits from alcohol con-
of the survey, 32 percent of men and 51 sumption and that alcohol consumption may even be deleteri-
percent of ous for them.”
women
did not drink alcohol (defined as Volunteer Work Promotes Longevity
drinking fewer than 12 drinks per
year), 51 percent of men and Voluntary work benefits the community, and research
45 percent of women suggests that it also benefits volunteers and may even help to
promote longevity.
Seniors who do regular voluntary work have lower rates
of heart disease and live longer than seniors who don’t,
according to the latest issue of Mayo Clinic Women’s Health-
Source. As well as boosting mental health, voluntary work
provides seniors with a social network and can also help to
stave off depression.
were Studies have shown that 40 to 100 hours a year—just a
light- couple of hours each week—of voluntary work is all that is
to- needed in order to reap these health benefits.
moderate —Dr. Bob Goldman
drinkers (de- www.WorldHealth.net
fined as drink-
ing fewer than 15 References
drinks per week),
and 17 percent of Karlamangla, A.S., et al. (2009). Light-to-moderate alcohol
men and 4 percent consumption and disability: Variable benefits by health status.
women were heavy Am J Epidemiol. 169:96-104.
drinkers (defined as Volunteer: It’s good for you. (15 January 2009). Mayo Clinic.
drinking more than 15
If you’re older and in drinks per week). No Editor’s note: For the latest
good health, a little
alcohol may improve participants had any information and research on health
quality of life. disabilities at the start and aging, subscribe to the American
of the study. Academy of Anti-Aging Medicine e-
At follow-up five zine, free. at WorldHealth.net.
years later, 7 percent
of participants had

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
Peary Would Be Proud ment, your January issue had Poliquin giving credit to the
Nautilus pullover machine and to Arthur Jones. I applaud
I’ve been reading his new attitude. I have used about every piece of equip-
IRON MAN for more ment out there. It’s the dumbed-down part of our society
than 40 years. I was that keeps putting down the value and most often superior-
amazed and proud ity of properly supervised training on machines like MedX
when I received the and Nautilus.
March ’09 issue, Bill Nolan
your biggest ever at via Internet
400 pages. [Found-
er] Peary Rader is
looking down from
Bodies From Yesteryear
God’s Gym with I hear and read so much about how far bodybuilding
pride, I’m sure. And has come and that next to today’s superstars the physique
congrats to Jona- stars of the ’50s and ’60s look puny. The shot from Zabo
than Lawson for Koszewski’s scrapbook [“The Birth of Bodybuilding”] on
being on the cover. page 197 of the February ’09 issue refutes that claim. The
John Barr muscle size and shapes on Zabo, Ray Shaefer, Reg Lewis
via Internet and Timmy Leong are incredible in that shot. I’d much
rather look like that than any of today’s current crop of
Editor’s note: drug monsters.
We are proud to be Blithe Harrod
able to provide our Jacksonville, FL
readers with the information and motivation they’re looking
for—and with 400 pages, it’s hard to miss.
Back on Track
Thank you for giving me something positive to focus on
after being laid off for three months. Your magazine has
given me a newfound interest in bodybuilding. I am 50,
and I see that lifting has evolved into a whole new realm,
with different training techniques and new supplements.
After training for almost eight weeks, I’ve made great
strides toward resembling someone in his 30s—now to
head for the 20s. Thank you again for a great magazine that
includes information for us older people who refuse to quit
and head for retirement pastures. You folks are a true inspi-
ration.
Klaus Schmutz
Alberta, Canada Editor’s note: Our thanks to Zabo Koszewski for allowing
us access to his priceless photo collection. Stay tuned for Part
Man Against Machines 2, coming in a future issue of IRON MAN.
I’ve been a lifelong

reader of and major advo-
E-zine Mass Machine
cate for IRON MAN, but I subscribe to IM and also recently subscribed to the
after issues in which even online e-zine [free at IronManMagazine.com]. What a great
John Balik was reciting the combination. The e-zine motivates me twice a week with
latest bash-the-machine- things to think about and try in the gym, and the mag is
training mantra, I was filled with great stuff every month, not to mention incred-
about to stop purchas- ible photos. Thanks for a great one-two muscle punch.
ing it. Previous issues of Bill Albertson
IM had Charles Poliquin via Internet
writing that the Nautilus
adductor/abductor ma- Vol. 68, No. 5: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Pub-
lishing, 1701 Ives Ave., Oxnard, CA 93033. Periodical Mail is paid at Oxnard, CA, and at
chines were “worthless.”
additional mailing offices. POSTMASTER: Send address changes to IRON MAN, 1701 Ives
I’ve used MedX machines Ave., Oxnard, CA 93033. Please allow six to eight weeks for change to take effect. Subscrip-
and gotten incredible tion rates—U.S. and its possessions: new 12-issue subscription, $29.97. Canada, Mexico and
results, so I had about had other foreign subscriptions: 12 issues, $49.97 sent Second Class. Foreign orders must be in
it with the bodybuilding U.S. dollars. Send subscriptions to IRON MAN, 1701 Ives Ave., Oxnard, CA 93033. Or call
Arthur Jones. 1-800-570-4766. Copyright © 2009. All rights reserved. No part of this magazine may be
magazines. To my amaze-
reproduced in any manner without written permission from the publisher. Printed in the USA.


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