Iron Man - USA 9 2006

Poliquin on Building Big Arms • The Metabolic Syndrome
SEPTEMBER 2006 / IRON MAN MAGAZINE—WE KNOW TRAINING™
MUSCLE
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AEROBICS
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www.ironmanmagazine.com \ APRIL 2006 261

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150 DECEMBER 2009 \ www.ironmanmagazine.com

September 2006 Vol. 65, No. 9
Firefight for
Firepower,
page 174
We Know Training ™
FEATURES
FEATURES
60 TRAIN, EAT, GROW 83
It’s the new F/X program, for shredded size effects.
94 DAVE GOODIN
Ken O’Neill analyzes how the 47-year-old Texas Shredder
got to the top of drug-free bodybuilding.
114 A BODYBUILDER IS BORN 14

Ron Harris talks supplements.
124 REPPING FOR RESULTS

Christopher Pennington unravels the mystery of using
repetition ranges to build size and strength.
Poliquin on Building Big Arms • The Metabolic Syndrome
140 READY, SET, GROW!

Jim Kimbrell, Ph.D., interviews mus- ™
cle-training researcher Rob Thoburn MUSCLE

FIREPOWER
on his controversial ROB method. You Can Grind Out More
Growth Reps on Every Set!
AEROBICS
PACKS ON
158 HEAVY DUTY MASS
Cardio Burns Fat
and Builds Muscle!
John Little HITs the Mentzer files. CUSTOMIZE

FOR SIZE
Workout-Construction
Tips and Tricks
174 FIREFIGHT FOR

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Jerry Brainum interviews John A. Sagi Kalev appears on

Dave Goodin, Wise, Ph.D., about the revolutionary this month’s cover. Photo
by Michael Neveux
page 94 new supplement beta-alanine. More
reps in the zone equal fast mass!
210 SPRINT TO NEW GAINS

Dwayne Hines on the forgotten resistance exercise that
can rip you up and take your development to a new level.
216 THE METABOLIC SYNDROME

Repping for Results, IM reseacher Jerry Brainum explores this sneaky epidemic
page 124 of insulin resistance that may be ruining your workouts,
physique and health.
238 AEROBIC MUSCLE

Aerobic training for faster muscle growth? Jerry Robinson
looks at the research—and the startling conclusions.
Hardbody, 244 X-FILES

page 260 The latest muscle-building findings from the IRON MAN
Training & Research Center.
260 HARDBODY
Bill Dobbins’ incredible shots of Viviana Soldano in the
Mojave desert. Spectacular!
282 ONLY THE STRONG SHALL SURVIVE

Bill Starr shows you how to customize for strength and
size—tailor your program for radical results.

DEPARTMENTS
30 TRAIN TO GAIN
Big-back attack and lateral lunacy with Toney Freeman.
Also, Joe Horrigan’s Sportsmedicine.
Muscle “In” Sites,
page 252 44 SMART TRAINING
Top strength coach Charles Poliquin outlines his postex-
haustion routine for bigger arms.
50 EAT TO GROW
Do low carbs mean low intensity? Plus, stubborn-fat
prevention and the carnitine sex machine.
78 CRITICAL MASS
Steve Holman talks bloodbath bodybuilding and muscle-
fiber morphing.
Eat to Grow, 82 NATURALLY HUGE

page 50 John Hansen solves protein problems and retools rou-
tines for better mass building.
248 BODYBUILDING PHARMACOLOGY

Jerry Brainum looks at soy, muscles and hormones.
252 MUSCLE “IN” SITES

Eric Broser wanders the Web. Hey, look, it’s Adela
Garcia. Wow!
254 NEWS & VIEWS

Lonnie Teper’s world of bodybuilding.
272 PUMP & CIRCUMSTANCE

Ruth Silverman’s monthly foray into the fitness fray.
Train to Gain,
page 30 292 MIND/BODY CONNECTION
Randall Strossen, Ph.D., says there’s more to being a
champion than picking the right parents—plus, loads of
hot shots in Graphic Muscle Stars and Serious Training.
304 READERS WRITE

News & Views, page 254 Catastrophic coverage, great Scott, Dante is hot and
X-tatic reaction.
In the next IRON MAN

Next month we’ve got a classic mass-packing story
for you, and it’s not from a rank beginner (that’s too
easy). It’s from experienced drug-free bodybuilder
Mike Semanoff, who packed on an amazing 20
pounds of muscle in only two months—and then
won one of the biggest natural bodybuilding con-
tests in the country. How did he do it? He’ll tell you
then, but here’s a hint: He blasted out X-tra reps
at every workout. Plus, you can check out Moe El
Moussawi’s wicked biceps blast—many are say-
ing he has the best arms in the sport—and peruse
Lonnie Teper’s big Mr. Olympia preview (yes, folks,
it’s almost here again: bodybuilding’s greatest
muscle show on earth). Watch for the awesome
WEB ALERT! October IRON MAN on newsstands the first week of
from the world
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30 SEPTEMBER 2006 \ www.ironmanmagazine.com

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BODYPART BLASTS
Big-Back Attack
The back, in my opinion, is the most complex
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lenging to fully develop. It’s also the most impres-
sive when bodyfat is low and all of its muscles are
standing out in bold relief. There are a lot of muscles
to think about when you approach back training—
the lats, the teres, the rhomboids, the posterior
delts, the upper and middle traps, the erectors and,
yes, the muscles that lie deep within the back that
aren’t visible.
Neveux \ Model: Will Harris
More than any other muscle group, the back

needs many different exercises, angles and grips
if it’s going to reach complete development. Some
people’s backs are wide, others are thick, and some
have pretty good detail—but few have it all.
You need to stimulate every portion of your back
during each workout and do so without overtraining
or spending three hours in the gym. That means not
trying to do every exercise in existence. Use three types of grips for your pulling exercises:
Here is a strategy that can transform your back from a •one exercise with close or V-handle
weakness to a strength: •one wide and overhand
Use three basic angles of pull: •one medium and underhand
•one vertical pulling movement (pullups, pulldowns) (Note: I change which exercise/pulling angle gets
which grip each time I train.)
•one horizontal pulling movement (seated cable rows,
machine rows)
To clarify, a typical back day might look like this:
•one bent-over movement (bent-over rows, dumbbell
rows, T-bar rows) Machine pullovers 2 x 12-15
Wide-grip overhand pulldowns 2 x 10-12
Use one upper-lat isolator: Close-grip seated rows 2 x 8-10
•stiff-arm pulldowns or pullovers (machine or dumb- Underhand-grip bent-over rows 2 x 6-8
bell) Rack deadlifts 3 x 4-6
Superset
Dumbbell shrugs 2 x 8-10
Use one upper-trap movement and one midtrap Barbell upright rows 2 x 8-10
movement:
•upper: barbell shrugs, dumbbell shrugs, machine Do rear delts, which you definitely need for a com-
shrugs pletely trained back, on shoulder day for part of the year
•middle: upright rows (bar, cable, dumbbell), behind- and on back day for part of the year.
the-back shrugs, behind-the-back upright rows These tips should help you improve your back con-
siderably. They made all the difference for me when I put
Neveux \ Model: Robert Hatch
Use one lower-back movement: this together a few years ago—and for my many clients
as well. —Eric Broser
•hyperextensions, rack deadlifts, good mornings (I’m www.PRRSTraining.com
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TRAIN TO GAIN BETTER BENCHING
Press for Your

Chest Not your delts and tri’s
Ah, the bench press. Perhaps the
most beloved exercise known to man.
What’s the first question most often
asked of a bodybuilder? “How much can
you bench?” Of course! Seems pretty
simple: Just lie down, unrack the bar,
bring it down to your chest, and push it
back up. Do that week after week and
lift progressively heavier weights and—
Bam!—massive pecs, right? Wrong!
The bench press can be an excellent
builder of chest mass; however, the way
it’s most often performed, it ends up
taxing the front delts and tri’s far more
than the pectorals. I hear it all the time: “I
don’t understand, man. I can bench 365,
but my chest is still small! Every time I
bench, the only thing that ends up sore
are my tri’s and front delts.”
Comstock
If that describes you, do not fear,
my friend. Some slight adjustments in
PUMPING WITH THE PROS form and position, and the bench press
will swell your pecs to Colemanesque
Permission Not to Squat, Sir? proportions. Here’s what you need to do

before you even unrack the barbell:
•Lie down on the bench, and set your

If you want huge thighs, the barbell squat is your only salvation. There are going feet firmly on the floor
to be times, however, when you’d be wise to use an apparatus such as the Smith •Arch your lower back slightly
machine or a leg press, or else risk injury. If you haven’t had much sleep or are oth- •Raise your rib cage high
erwise overly fatigued, performing squats will be exceedingly difficult. They demand •Squeeze the scapulae together
total focus and attention to form and body alignment. •Pull your shoulders downward
In Ronnie Coleman’s newest DVD, “On the Road,” he trains legs late at night
after a very full day of signing autographs and guest posing. We all know Ronnie is Now you’re in the correct position to
a squatting machine because we’ve seen him rep out front squats with 585 and go achieve maximum pectoral recruitment
up to 800 pounds on back squats in previous videos. But even the world’s greatest with far less triceps and delt interference.
bodybuilder shrewdly uses a The key is to keep your body in that po-
Smith machine to squat when sition throughout the set. It’s not enough
the situation calls for it. With to simply start there; learn to lock your
the weight already balanced body while you bench press—or perform
and in no danger of crushing any chest press or flye movement, for
him, he’s free to rep away and that matter.
pump up his massive quads. Once you begin your set, make sure
Vince Lombardi said that to keep your elbows wide and under
“fatigue makes cowards of us your wrists. Lower the bar to just about
all.” I would add that fatigue nipple level under full control—bouncing
makes form break down even is a major no-no—and then push to the
in the best squatters. When top in an explosive fashion.
form breaks down with 300, This may feel strange to you at first,
400 or 500 pounds draped but once you master it, I guarantee it will
across your back, a lot of bad be time to shop for bigger shirts!
things can happen. If it’s leg —Eric Broser
day and you’re scheduled to www.PRRSTraining.com
squat but are run down from
lack of sleep, a cold or stress
Neveux \ Model: Greg Blount
Neveux \ Model: Chris Cook
in general, give yourself per-

mission to whack your wheels
some other way.
—Ron Harris
www.RonHarrisMuscle.com

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TRAIN TO GAIN BIGGER BODYPARTS
Lateral Lunacy, Toney Freeman Style

I’m always on exceptional shoul-
the lookout for der development.”
ways to improve my He’s a stickler for
shoulders because perfect form, and
I truly believe that he has two very
they’re the corner- intense variations
stone of any great on the standard
physique. As far as set of lateral raises
I’m concerned, a that anyone craving
bodybuilder should more side-deltoid
display a pro- mass should try.
nounced V-taper. If The first is a
you’re looking for down-the-rack
the most exagger- scorcher that will
ated V-taper in the pump up even the
business, all signs most stubborn pair
point to IFBB pro of delts. You start
Toney Freeman. At with the heaviest
6’2” and a competi- weight you can
tive weight of 275 use in good form
to 280 pounds, for just five reps.
Toney possesses a Simple enough,
waist that’s a mere right? You then
30 1/2 inches! A proceed all the way
small waist by it- down the rack in
self is all well and five-pound dumb-
good, but it’s only bell increments,
made astonishing getting five reps
when the owner with each pair, until
also sports a pair of you reach the little-
superwide, round bitty fives and rep
Comstock
melon delts—and out to failure. One
Toney does. of these rack-run-
Unlike most guys ning sets should be
with awesome shoulders, however, he doesn’t give all the all it takes, but if you have the fire and the guts, do it twice.
credit to presses and, in fact, feels that lateral raises are Just be sure you aren’t in the middle of a crowded dumb-
the real key to building those boulders. “Learning how to bell rack at your gym’s peak time, monopolizing 10 pairs
do a perfect lateral raise,” he says, “is the real beginning of of ’bells.
The other lateral lasher is seated dumbbell
side raises—with an eight-second pause at
the top of each rep, during which you con-
tract your medial delts for all they’re worth.
This is a humbling experience, as even the
strongest among you will find it brutal to
perform eight to 10 good reps with anything
more than 20 or 25 pounds in each hand,
and most trainees won’t need more than 12-
or 15-pounders at most. Presses will always
be a crucial part of building shoulders, but
don’t underestimate the value of lateral raises.
Trying either or both of the above will show
you why.
Neveux \ Model: Todd Smith
—Ron Harris
Editor’s note: Check out Ron Harris’

Web site, www.RonHarrisMuscle.com, featur-
ing his online training journal, The Daily Pump.

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

the shoulder joint. During the bench
press and almost all other upper-
body movements these muscles
protect the shoulder joint and
prevent ball-and-socket slippage. If
these muscles are underdeveloped,
they become the weak link in the
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Once you start using the
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TRAIN TO GAIN SPORTSMEDICINE
Warning: Some twisting movements

Twisting Counterpoint can damage your back
I’ve written several times about the ill effects that twisting ference between simply twisting with a stick while straddling
can have on the lower back. The spine has limited rotation, a bench and MedX training is the fact that we fit the patient
usually three to five degrees between vertebrae. If spine rota- carefully into the equipment. The proper fit is imperative. The
tion is isolated, it can be very harmful. That most often occurs patient is then instructed to adduct his or her thighs against
when trainees perform twists with a broomstick while sitting a pad on the inside of the legs. This adds a great deal of
on a bench, which can cause a shearing effect on the disks stability to the back and inhibits [relaxes] the gluteus medius
between the vertebrae and weaken the disks. muscle on the outer side of the hip. The rotation on the MedX
Many people have said to me, “Many sports involve rota- machine is limited to 33 degrees. The rotation training always
tion, and those people are fine.” That’s a very good point—but begins lighter than expected to allow the patient to adapt to
the action is different. If you look at slow-motion video of a rotation.”
baseball player swinging a bat, a golfer making a swing, a When I asked if there are any precautions or concerns with
shot-putter making a throw, you’ll see the pelvis rotate slightly rotation on the MedX, Bergman replied, “If a patient cannot
ahead of the shoulders, and then the shoulders quickly catch tolerate flexion and extension, then we will not introduce rota-
up to the hips. That rotation is far less than a trainee perform- tion. Flare-ups can occur from the rotation, and this is usually
ing twists with a broomstick. caused by a few predictable conditions—the patient was
This month I asked for a counterpoint to my position on impatient and tried to hurry the rotation in range of motion,
twisting and the spine. William K. Bergman, Ph.D., of the poor technique from loss of focus and muscle imbalances.
Structural Wellness Center in Los Angeles, has been provid- When this occurs, we reduce the resistance and gently build it
ing MedX rehabilitation exercises since 1989. The MedX back up again and instruct the patient again in the importance
system was developed by the legendary Arthur Jones, who of proper technique.
also created Nautilus equipment. MedX equipment includes “The MedX philosophy has been to obtain functional
a machine to train the lower back or neck in flexion (forward strength first and reduce pain second because as strength
bending), extension (backward bending) and rotation (twist- improves, pain often decreases from dynamic stability. Many
ing). Bergman was trained by Arthur Jones on both the Nauti- of these patients are developing back muscles for the first
lus and MedX equipment. time. Many are deconditioned, and this is why we see their
“I don’t like the broomstick twists either,” Dr. Bergman strength quadruple during rehab. Once they have developed
said. “The movement is ballistic, and the facets are chewed strength, they improve more quickly when they experience a
up. [Facets are joints that guide movement in the spine.] The flare-up of low-back pain. I think the important point is, we get
trainees are also not stabilized well. people moving again.”
“We begin the rehabilitation of the lower back with flexion I’ve had many conversations with gym veterans, both ama-
and extension only for the first four to six weeks to stabilize teur and professional, about training and injuries and about
the core. We then introduce rotation into the program. The dif- those who wrote or presented information on the subject.
Trainees always trust opinions of those who train over those
who haven’t, regardless of their education. Bergman, who
earned his doctorate in kinesiology and certainly possesses a
great deal of knowledge, also trains. He joined Gold’s Gym in
Venice in 1975, was a charter member of World Gym in Santa
Monica, trained at the famous Bruce Connors Gym in West-
wood and trained at the Sean Harrington/Steve Davis Nautilus
Gym in Brentwood, California.
I still have my reservations about the effects of twisting on
the average trainee’s spine. Bergman’s comments illustrate
the importance of having sophisticated methods of controlling
rotation and careful monitoring by someone with the educa-
tion and training to protect the trainee. If you don’t have the
ability to train with equipment such as MedX machines, please
respect the range of motion limitations of the spine, and you’ll
be able to train in much greater comfort. [Note: Dr. William
Bergman can be found at the Structural Wellness Center in
Los Angeles, California, (310) 441-4319].
—Joseph M. Horrigan
Editor’s note: Visit www.SoftTissueCenter.com for re-

prints of Horrigan’s past Sportsmedicine columns that have
Neveux \ Model: Joey Gloor
appeared in IRON MAN. You can order the books Strength,

Conditioning and Injury Prevention for Hockey by Joseph
Horrigan, D.C., and E.J. “Doc” Kreis, D.A., and the 7-Minute
For twisting motions to be safe, Rotator Cuff Solution by Horrigan and Jerry Robinson from
hip movement must occur. Home Gym Warehouse, www.Home-Gym.com, or by calling
(800) 447-0008.

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TRAIN TO GAIN HARDGAINER
Eight Ab-Training Myths That may prevent you from

etching a Greek-god midsection
If you want great abs, abdominal obliques—the

don’t fall victim to any of sides of the waist—and
the myths of ab training. the transversus abdominis
Myth 1: Twisting beneath the rectus abdomi-
movements will pare nis. The rectus abdominis,
fat from the sides of however, is one long, flat,
your waist. Go to most continuous muscle that runs
gyms, and at some point from the lower ribs to the
you’ll find bodybuilders groin. While it’s not possible
with a light bar across to isolate the upper or lower
their shoulders vigorously abs, the two sections may
twisting from side to side, respond differently to flexion
under the mistaken belief that requires the shoulders
that they’ll whittle away the to move toward the hips
fat on their waists. Some than to flexion that requires
bodybuilders have been the hips to move toward the
doing that for years, with- shoulders.
out success. Myth 6: You need
Myth 2: Doing lots gadgets to train your
of ab work will pare abs. Some gadgets, prop-
more fat from the erly used, do target the abs;
front of your waist. however, there’s nothing a
See Myth 1. Muscle and gadget can help you do that
fat are different types of crunches can’t, provided
tissue. It’s impossible to you perform the crunches
whittle away fat by work- correctly. But many of the
ing the muscle beneath gadgets are ineffective and
the fat. It’s impossible to poorly made, and some are
reduce fat in a specific dangerous. Don’t be misled
spot of the body through by hype. Stick with crunch-
exercise. The most effective way to spot-reduce fat is through es, which don’t require special equipment, and do them well.
surgery, which has perils and isn’t a long-term cure. The other Myth 7: Electronic muscle stimulation is the easy
way is to decrease your food intake and increase your activ- way to get great abs. Electronic stimulation of muscles is
ity level so that you’re in overall calorie deficit; then your body a way of making some people think they can exercise effec-
will turn to its fat reserves to provide the balance of its energy tively without moving. There’s some use for electro-muscular
needs. You could build great ab muscles, but whether you see stimulation in physical therapy, but for healthy bodybuilders it’s
them depends on how much fat covers your waist. You could a joke. You have to move, sweat and push yourself, progres-
do three hours of ab work daily, but if your food intake and sively, if you’re going to change the form of your body. Even
activity level don’t yield an overall energy deficit, you’ll never if the electronic gadgets stimulated muscle the way regular
reduce the fat around your waist. Ab work is irrelevant in de- progressive-resistance training does, you’d still need to lose
termining the amount of fat around your waist. To build strong, the fat to see your abs. No electronic stimulation will remove
well-developed abs, however, ab work is essential. the fat.
Myth 3: The abs need high reps. To strengthen and Myth 8: It’s undesirable to develop the abdominal
develop the abs—which is all that ab work can do—keep your obliques. The external abdominal obliques and the internal
reps moderate and effort levels high, use sufficient resistance abdominal obliques are parts of the ab wall. Many bodybuild-
to keep the reps down, and keep adding resistance as you ers avoid direct work for their obliques thinking—wrongly—
develop strength. Treat your abs like any other muscle. Ex- that developing them will thicken their waists. Strong obliques
treme amounts of ab work can consume sufficient calories to are desirable for torso stability during many exercises and
make a contribution to energy output over the long haul, but for increasing resistance to injury. Even if well-developed, the
that’s an inefficient way of burning them. For efficient calorie obliques add little muscle. They do add an attractive sweep to
burning, perform an activity that’s easier, involves more mus- the waist if it isn’t covered with a thick layer of fat.
culature and can be sustained for long periods, such as walk- —Stuart McRobert
ing. No matter how many calories you burn through activity, if www.Hardgainer.com
you eat excessively, you won’t be in calorie deficit, and unless
you’re in calorie deficit, you’ll never reduce your bodyfat.
Editor’s note: Stuart McRob-
Myth 4: The abs need daily work. Although the ab
ert’s first byline in IRON MAN ap-
muscles may tolerate more frequent work than most other
peared in 1981. He’s the author of
bodyparts, they can be overtrained, too. Train your abs only
the new 638-page opus on body-
two, or, at most, three times a week.
building Build Muscle, Lose Fat,
Myth 5: The abs are two separate muscles—
Look Great, available from www.
upper abs and lower abs. The six-pack, or washboard, is
Home-Gym.com or Home Gym
the rectus abdominis muscle. It’s the visible, frontal part of the
Warehouse, (800) 447-0008.
ab wall—visible provided there’s minimal fat covering it. The
ab wall includes the external abdominal obliques and internal

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TRAIN TO GAIN CONTEST PREP
Biding Your Time Show it, don’t blow it, onstage

Hany “the Pro Creator” Rambod
says, “Sometimes the hardest thing is
not competing.” What he means is that Branch Warren.
often you won’t be able to move up
to the next level until you make certain
improvements to your physique, and
having the patience to hold off on further
competition until those improvements
are made isn’t easy.
Let’s say you failed to make the top
five at your most recent contest. When
you asked the judges for some con-
structive criticism (always a good idea),
they told you that your upper body
overpowered your legs. Your task was
to build those legs up to match your top
half, and you diligently plugged away on
squats, leg presses, lunges and the like.
Six or eight months later your legs have
indeed grown. But are they truly up to
par? If not, competing soon wouldn’t be
a good idea, because your physique still
has that obvious flaw, giving the judges a
reason to place others ahead of you.
For a good example from the pro
ranks, consider the case of Branch
Warren. After tearing his triceps in the
fall of 2004, he could have been ready
to compete in the May 2005 shows in
New York and Toronto. But he knew that
judges wanted to see improvements
in his arms and upper body in general,
and the only way he could deliver those
improvements was to bide his time and
not compete until the fall. Did the strat-
Comstock
egy pay off? You tell me—Branch won
back-to-back titles at the Charlotte Pro
and Europa Supershow before placing
eighth at the Mr. Olympia.
pia, so he’ll have a full year away from the stage.
Consider also Chris Cormier, who had a disastrous show-
Even if you’re competing at the local or regional level, you
ing at the ’05 Olympia. Rather than jumping right back into
can learn from Chris. Though you don’t necessarily need to
a contest diet to try again for the Arnold Classic title (he had
work on gaining overall size or improving a bodypart, you still
been runner-up there six consecutive times), Chris realized he
can’t get into peak condition very often. Unless you’re one of
was exhausted from too many contests (70 pro shows in 12
the rare bodybuilders who naturally stay shredded year-round,
years) and needed a break. His goal now is the ’06 Mr. Olym-
the process of preparing for a contest,
with all the strict dieting and cardio it
entails, is too much to ask of your body
more than once a year.
So before you start planning your
competition schedule, honestly ask your-
self whether the time is right to compete,
or if you might be better off waiting. Just
think: Wouldn’t it be cool to be the guy
backstage whom everyone whispers
about, as in, “Who the hell is he, and
where has he been hiding?” I know I still
dream about it.
—Ron Harris
Editor’s note: Check out Ron’s new

free online training blog, The Daily Pump,
at www.RonHarrisMuscle.com.
Neveux

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Charles Poliquin’s
Smart Training
Superset 2
Bigger Arms
B-1 Parallel-bar dips 4 x 4-6 reps, 3/2/1/0 tempo
B-2 Overhead rope
extensions 4 x 8-10 reps, 3/1/1/0 tempo
Rest 10 seconds between B-1 and B-2
Rest three minutes between B-2 and B-1
Q: I’ve trained for several years, and my arms are Do the close-grip chinups with your palms supinated
now 17 inches. What do you suggest I do to jolt my (facing you), with four to six inches between your two little
arms into new growth? fingers. If you need to substitute close-grip lat pulldowns
for the chinups, you’re too weak to do this advanced rou-
A: I recommend using a postexhaustion routine. Per- tine. The same goes for dips; it’s a nonsubstitution routine.
form a compound (multiple-joint) exercise that recruits a The 10 seconds’ rest between the close-grip chins and
lot of motor units, and follow it immediately with a supe- the incline dumbbell curls should be the time it takes you
rior isolation exercise that also taps into the motor-unit to go from the chinup bar to the incline bench. At the end
pool. Just the amount of delayed-onset muscle soreness of 10 seconds you should be curling the dumbbells. Keep
you’ll get from the routine on your first go will convince the 10-second rest interval strict. If you’re strong enough,
you of its effectiveness for building large, muscular arms. use additional weight tied to a chin-and-dip belt for extra
The routine looks like this: resistance.
For incline curls the lower the angle on the bench, the
Superset 1
greater the stretch placed on the long head of the biceps
A-1 Close-grip chins 4 x 4-6 reps, 4/0/1/0 tempo brachii. Be sure to fully supinate your hands in the bottom
A-2 Low-incline dumbbell position of the incline curls. Curl the dumbbells, keeping
curls 4 x 6-8 reps, 5/0/1/0 tempo your upper arms perpendicular to the floor for at least the
Rest 10 seconds between A-1 and A-2 first 90 degrees of elbow flexion. That’s to minimize anteri-
Rest three minutes between A-2 and A-1 or-deltoid recruitment. After 90 degrees, particularly if the
Neveux \ Model: Binais Begovic
Want giant, jutting peaks and full, sweeping tri’s? Try postexhaustion supersets.
3-D MUSCLE BLAST
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This DVD
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Positions
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See this exciting size-boosting
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Critical Mass POF DVD to Granite Abs is also included
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$24.95
©2009 Home-Gym.com

Smart Training
Too much supinated curling without enough
reverse-curl and hammer-curl movements can
cause a strength imbalance in your arms.
itself as you go through the program. Because of an inher-

ent innervation pattern, it is quite normal that you feel the
brachioradialis more than the brachialis. Because most
bodybuilding books and magazines primarily illustrate su-
pinated forms of curls, the average trainee tends to have an
unfavorable ratio of brachialis to biceps brachii strength.
To answer your second question, yes, you can apply the
loading parameters to other bodyparts.
Q: I have problems with ankle flexibility that af-
fect my ability to do deadlifts and squats. Any time
I try to do these exercises, my heels rise off the
ground. Any suggestions?
A: I just came back from teaching at the FitPro conven-
tion in Loughborough, United Kingdom, and I’m con-
stantly reminded that most trainers have no clue how to
fix the most basic problems in the gym. For example, what
do you do when your client needs to rise on the toes when
attempting to squat or deadlift?
Neveux \ Model: Ken Yasuda
There’s no simple answer to that, though there are myri-

ad biomechanical reasons why it can happen. For example,
your pelvic mechanics can be impaired, but without test-
ing you in person, I can’t say if that’s really the case.
However, people are more likely to be restricted in the
lower-limb areas. You may want to thoroughly stretch your
Your squatting prowess may be limited by your

dumbbells are heavy, your elbows will tend to move for- ankle flexibility.
ward slightly. As long as you keep the first 90 degrees clean,
you’ll maximize isolation of the elbow flexors. By the same
token, fixating on keeping your upper arms perpendicular
to the floor through the full range of motion will only acti-
vate the rear delts.
On the first workout of this routine it’s normal to lose
a lot of strength on each succeeding superset. For ex-
ample, you may be able to do six chins with a 50-pounder
supersetted with eight reps of incline curls with the 45-
pound dumbbells for the first set. By the fourth set you
may squeeze out only four reps with your bodyweight on
the chinups and curl a pair of 35-pound dumbbells. As
you continue to follow the routine, however, besides see-
ing your arm size increasing significantly, you should be
watching your strength endurance skyrocket.
Q: I just read your book Winning the Arms

Race. I started training as you recommended, and
I have extreme soreness! I really love your training.
I have two questions. The first is related to a prob-
lem that I’m having executing the paused, standing,
narrow reverse-grip EZ-curl-bar curl. I have to use
a very light weight due to a serious weakness in the
upper part of my forearms. I have great soreness
Neveux \ Model: Jeff Dwelle
in those muscles but not in the brachialis. Any sug-

gestions? My second question is, Should I apply the
same training protocol prescribed in the book to
my legs, chest, back and shoulders?
A: To answer your first question, the problem will correct

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

masters class on what it’s like
to train without limits. Sit back
and be amazed and inspired
by a man who walks the walk.
Mitsuru Okabe spent 4 days
with Ronnie in 2003 just prior
to his sixth win in a row of the
Mr. Olympia. This DVD is shot
in an absolute “you are there”
style. There are no set ups,
no retakes, nothing but the
real Ronnie Coleman. Ronnie
is absolutely focused on his
goal and he lives his life to
make it happen. You will see
him do 800-pound squats,
75-pound dumbbell curls and
an astounding 2250-pound leg
press—almost every 45-pound
plate in the gym! It’s the stuff
of legends. But more than just
the sets, reps and the nutrition,
you get an insider’s view of
the personality that always
lights up any room he enters.
It hits all the right notes:
instructional, inspirational and
a pleasure to watch a man
at the top of his game. Four
Stars.
Coleman DVD
$28.95

©2009 Home-Gym.com
Whatever You Need—Wherever You Train™

Smart Training
Coach Poliquin with TV host Bill Kurtis and PPC
Chicago owner Mike Bystol.
went to lunch along with our hosts, Chicago PPC owners

Mike and Debbie Bystol.
Kurtis certainly had interesting stories to tell us, as he’s
done shows on just about every well-known serial killer
or mass murderer. Like the one when cannibal and serial
killer Jeffrey Dahmer had his mother over for dinner, and
she told him, “Jeffrey, I don’t like your little friends.” To
which he answered, “It’s okay, Mom. Just have the veggies.”
All kidding aside, we were very interested in why he got
involved in promoting grass-fed beef. Hence his switch
from reporting on serial killers to eliminating the cereal
killer. Here’s why he says everyone should switch to grass-
fed beef:
Photo courtesy of Charle Poliquin

•Strong medical evidence that if the ratio of omega-6
to omega-3 fats exceeds 4-to-1, people have more health
issues. Cereal-fed beef can have ratios that exceed 20-to-
1, whereas grass-fed beef hovers around 3-to-1. In other
words, grass-fed beef has a high content of health-enhanc-
ing fats and a low content of the fats known to create in-
flammation in the body. Inflammation has been implicated
in cancer, autoimmune diseases, heart disease and a host
gastrocnemius and soleus muscles. First, check your flex- of other ailments.
ibility by squatting with an empty bar on your back. Once
you reach the bottom position, pay attention to your body •Grass-fed beef has four times more CLA than cereal-
mechanics by assessing the angle of your shin in relation to fed beef, leading to better immune system health, insulin
the floor. Then stretch your calves maximally. The standard management and body composition.
calf stretches just won’t cut it. You need the extra resistance
provided by weight machines. •Typically, the omega-3 fats in grass-fed beef make up 7
The best way to stretch your calves is to use two calf percent of the total fat content, as opposed to 1 percent in
machines—the standing one and the seated one. First get cereal-fed beef.
under the pads of the standing calf raise machine. Lock
your knees and lower your heels as low as possible. That •Since the average American consumes twice his or her
will ensure that both the soleus and the gastrocnemius weight in meat per year, it’s wise to eat only the best qual-
muscles are fully stretched. If you unlock your knees, the ity. [Editor’s note: For more information on grass-fed beef
gastrocnemius won’t have a full stretch. Hold the stretch visit www.GrasslandBeef.com.]
for a full 15 seconds. Bend your knee to lower the shoulder
pads and take a five-second break, during which you in- Editor’s note: Charles Poliquin is recognized as one
crease the weight by two to three plates. Repeat the stretch- of the world’s most successful strength coaches, having
rest-add-weight process for another three to five reps. Then coached Olympic medalists in 12 different sports, includ-
go to the seated calf raise machine to give your soleus mus- ing the U.S. women’s
cles a greater stretch. Use the same training methodology, track-and-field team
holding the stretch for 15 seconds, resting five seconds, for the 2000 Olym-
adding weight and so on for a total of five to six reps. By pics. He’s spent years
this time your calves should have achieved their maximum researching Euro-
length for the day. Then go back to the squat rack and test pean journals (he’s
your marker again. If your knees are moving farther than fluent in English,
before your stretching routine, your calves were certainly French and Ger-
limiting your range of motion. In any case, looser calves man) and speaking
will enable you to squat with a more upright trunk posture, with other coaches
thus reducing the stress on your knees and lower back. and scientists in his
quest to optimize
Q: What is your opinion of eating grass-fed beef?
training methods.
Is it really superior to cereal-fed beef?
For more on his
A: Last weekend at the Chicago Poliquin Performance books, seminars and
Center, I had the pleasure of meeting Bill Kurtis of “Ameri- methods, visit www
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can Justice” and “Investigative Reports” fame. He gave a .CharlesPoliquin

brief lecture to the attendees on the benefits of grass-fed .net. Also, see his ad
beef. After his very well-received but too-brief lecture, we on page 165. IM Charles Poliquin
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EAT TO
NUTRITION SCIENCE
Low Carbs, Low Intensity?

Many myths surround the effects of Atkins diet encourage the intake of
Can you train hard and build
muscle on low carbs?
Thus dietary protein itself spares protein

low-carbohydrate dieting. The most healthful carbohydrates, such as fruits stored as muscle.
common one is that a typical high-fat, and vegetables, while still eliminating The body uses several mechanisms
low-carb diet will promote degenera- highly processed carbs. The addition to prevent the use of muscle, such as
tive diseases, including cardiovascular of fruits and vegetables cancels most adrenergic stimulation. Lowered blood
disease and cancer. Recent studies, of the risks linked to a lower carb glucose and exercise promote the
however, refute the notion that low- intake, such as lack of adequate fiber secretion of catecholamines, such as
carb diets are dangerous to health. and a high acidic-food intake. epinephrine and norepinephrine, which
They show instead that many cardio- Despite the changes, critics of are necessary to promote the release of
vascular risk factors are lowered by a low-carb diets voice the same com- fat from fat cells. A little-known second-
reduced carb intake. Much of that is plaints, many of which aren’t based ary effect is that the catacholamines
due to better insulin control, coupled on scientific fact. From a bodybuilding also exert anticatabolic action in muscle
with a loss of bodyfat. perspective, the most pervasive is tissue.
The South Beach diet that not eating a sufficient amount of Ketones, which are incomplete by-
and newer ver- carbs leads to lean-tissue loss, products of fat metabolism, increase
sions of the mainly from muscle. Ac- when you restrict dietary carbs. The
cording to this notion, body produces ketones to provide an
the body requires a alternative fuel source for muscle and
minimal amount of other tissues, as well as to conserve
carbs in order to existing muscle. The brain, which is
function properly a glucose hog, can work on ketones,
and if it doesn’t although it’s a little like using a lower-
get them, it will grade gasoline in a car that requires
convert protein premium fuel. Remember, however, that
from muscle the liver also directly synthesizes glucose
into glucose. from excess dietary protein, and that
The truth glucose can fuel the brain.
is that there’s Early versions of the low-carb diet
no nutritional often mentioned a putative “fat-mobi-
requirement for lizing hormone,” although its precise
carbohydrates. nature was never identified. The only
The body can use connection seemed to be that it was
other fuel sources secreted at higher levels when carbs
if carbs are in short were restricted and insulin release de-
supply, including ke- clined. The likely candidate for the long-
tones from fat, lactate sought fat-mobilizing hormone is growth
and even amino acids. hormone, which is secreted under con-
With a high-pro- ditions of relatively low glucose levels;
tein diet, much that’s what happens with low-carb diets.
Are carbs really of the protein is While some studies have shown
necessary for converted in the no changes in GH during low-
hard-training liver into glucose carb diets, others have shown
bodybuilders? in a process called that the levels of insulinlike
gluconeogenesis. growth factor 1 localized in mus-

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Train ™ \ JULY 2006 181
GROW
Nutrition With a Get-Big Mission
cle do increase. That points to
a definite anabolic effect, since
IGF-1 in muscle promotes mus-
cular hypertrophy.
It also might explain why low-carb
week on a low-carb diet. In
the new study the diet was
extended to two weeks. The
study began with 17 adults
following the Atkins or South
dieters don’t lose muscle. Among Beach plan for one week.
other functions, GH promotes the use After the first week five sub-
of fat as a fuel in preference to carbo- jects continued the diets for
hydrate. The higher protein consump- another week before return-
tion typical of low-carb diets also ing to a “normal” diet, the
promotes GH release, by the action of composition of which wasn’t
such amino acids as arginine. disclosed.
Recent studies also show that a The study showed
high intake of branched-chain amino that exercise capacity
acids (leucine, isoleucine and valine) dropped an average of
provides potent anticatabolic activity 50 percent during the
Neveux \ Model: Jorge Betancourt
in muscle, especially during low-carb first week of restricted

and low-calorie diets. BCAAs not only carb intake, while the
spare muscle but also promote in- levels of ketones in-
creased muscle protein synthesis. creased to 200 to 300
The one valid criticism of percent of prediet lev-
low-carb diets is that they els. The subjects also lost
initially decrease the level of an average of 3 percent of
training intensity. That isn’t news: bodyweight during the first
Atkins warned in his first book that week and 4.5 percent dur-
his initial low-carb diet might not be ing the second week. After intensity exercise is limited
suitable for athletes because fat isn’t one week of returning to their previ- by lack of carb intake, it’s also
as efficient an energy source for high- ous diet, exercise capacity returned to true that there’s no reason
intensity exercise as carbs. It takes 75 percent of their prediet levels, and to completely restrict carbs.
at least two weeks for the body bodyweight returned to within 1 percent Carbs eaten prior to training
to adjust to a drastic change in of prediet weight. will be used as a fuel. Carbs
carb intake. While the researchers conducting ingested immediately after
In a study presented at the 2006 the study measured bodyfat levels high-intensity training are used
Experimental Biology meeting, the before and during the low-carb diets, to replenish depleted glycogen
effects of the induction phase of two that information wasn’t released, only stores and cannot be converted
popular low-carb diet plans, the Atkins the overall changes in bodyweight. The into fat. Thus, with a targeted carb
and South Beach diets, were exam- results suggest that the weight loss was intake you can obtain the benefits
ined. The initial phases of these diets likely water loss associated with glyco- of fat loss without making significant
severely restrict carbohydrate intake, gen breakdown. Other studies usually inroads into workout intensity levels.
which leads to a breakdown of stored show that low-carb diets are superior —Jerry Brainum
glycogen in the liver and muscle. for inducing fat losses.
Since each gram of glycogen is stored One notable limitation of the study Forbes-Lorman, R., et al. (2006).
with 2.7 grams of water, the rapid ini- was its short-term length. It takes at Induction phases of the Atkins diet
tial weight loss that commonly occurs least two weeks for the body to and South Beach diet decrease ex-
with low-carb diets is often attributed adjust to a low-carb intake, and ercise capacity. Paper presented at
to water loss. the study ended just at the point when Experimental Biology: Advancing the
A previous study showed that that change would have happened. In Biomedical Frontier, in San Francisco,
exercise capacity dropped after one addition, while it’s true that high- California, April 2, 2006.
www.ironmanmagazine.com \ SEPTEMBER 2006 51

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Eat to Grow
NUTRITION NOTES
The more
bodyfat you
accumulate,
the more
estrogen you
Food Facts
produce, That can affect your
which makes workouts, weight and wellness
it easier to
add even Protein is es-
more fat. sential for building
muscle, but what
food gives you the
most amino bang
per bite? White
meat chicken has
almost 30 grams
in only 3 1/2
ounces. Tuna has
about 23 grams in
that amount, and one hardboiled egg
has only about five grams. An eight-
ounce glass of lowfat milk has eight
grams.
Salt can do
more than blur
your muscular
WARRIOR NUTRITION AND EXERCISE definition. Exces-
sive salt intake can
Stubborn-Fat Prevention also cause your

body to waste
calcium. Studies
1) Stay away from crash diets. You lose fat and gain it again. Second-generation show that for every
fat is more stubborn than the first. The more your weight fluctuates, the more stub- 1,000 milligrams
born fat you may gain. of sodium we get,
2) Avoid foods that you may be sensitive or allergic to. Some people react to the kidneys excrete
certain foods, such as wheat, dairy or soy. If you suspect that may be the case, get up to 25 milligrams
yourself checked for food sensitivities. of calcium (you pee it away). Read
3) Eat as much organic food as possible, thereby avoiding many estrogenic sub- labels, watch your sodium, and get
stances that are in our food supply, such as petroleum- and chemically based fertiliz- plenty of calcium from dairy products
ers, pesticides and herbicides, and hormones, which are found in nonorganic meats, or even the new cal-
poultry, dairy and eggs. cium-spiked bottled
4) Drink pure, filtered water. Don’t drink or cook with unfiltered tap water. water.
5) If food or liquid smells like plastic, stay away from it. Green tea has
6) Minimize your alcohol consumption. Excessive alcohol may compromise your some amazing health
liver’s ability to break down and detoxify estrogenic derivatives, toxins that penetrate benefits, and it can
the blood and cause unpleasant symptoms like bloating, water retention and stub- speed fat burning. A
born-fat gain. If those toxins remain unchecked, they may cause chronic diseases new study says it can
and even cancer. even make zits disap-
7) Control your insulin. Naturally minimize the amount of carbohydrates you eat by pear. Subjects with
having carbs as the last component of your meal. If needed, use supplements that moderate to severe
contain all the essential nutrients necessary for stabilizing your insulin, such as essen- acne applied a 3
tial fatty acids, vitamins and minerals. percent green tea solution to their skin
8) Follow a regular exercise routine. Having a comprehensive diet and exercise two times a day for 12 weeks—and
routine is the first defense against stubborn fat. —Ori Hofmekler the green tea cream worked as well
The Warrior Diet as most conventional acne medica-
tions—but with far fewer side effects.
Editor’s note: Ori Hofmekler’s EstroX is a natural estrogen Cinnamon has antioxidant
inhibitor that can help reduce stubborn fat and improve your properties that can help people with
immune system and testosterone levels. For details visit www. metabolic syndrome—a group of risk
Home-Gym.com. He is also the author of the books The Warrior factors that increase cardiovascular
Diet and Maximum Muscle & Minimum Fat, published by Dragon disease and the possibility of getting
Door publications (www.dragondoor.com). For more information type 2 diabetes. The spice apparently
or for a consultation, contact him by phone at (866) WAR-DIET helps the body use insulin more ef-
or online at ori@warriordiet.com or www.warrlordlet.com. ficiently. —Becky Holman
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Eat to Grow
FAT TO MUSCLE
Build and Burn Does CLA help build more muscle and burn more bodyfat?
Conjugated linoleic acid is a controversial food element. other group, making it

It’s been touted as helping build muscle while promoting fat a crossover study.
loss. Structurally, it’s an 18-carbon polyunsaturated fatty acid After seven
isomer derived from the essential fatty acid linoleic acid. While more weeks those
there are 28 identified isomers, or similar compounds of CLA, in the CLA group
the two most active versions are cis-9, trans-11; and trans-10, showed greater
cis-12. Most commercial CLA supplements are composed of increases in lean
a mixture of those two isomers. CLA is found naturally in beef, mass, greater loss
lamb and dairy foods. of bodyfat and less
Several animal studies have found that CLA has interesting muscle loss. The
effects, such as beneficial changes in body composition and only strength change
protection against cancer. The animals used in the studies was an increase in
include rats, mice, pigs and chickens. Nearly all animal studies bench press strength
show that CLA promotes significant fat loss. in the male subjects.
The results of studies done with human subjects are far The CLA appeared
more equivocal. Some indicate that people respond the same to exert an anticata-
way animals do, while others show few or no changes. The bolic effect in muscle.
largest human study of CLA, involving 180 subjects, showed How it does that isn’t
that when taken for one year, CLA supplements promoted known, but several
bodyfat loss and increased lean-tissue mass. Only two previ- theories are offered,
ous human studies looked at the effects of combining CLA including the following:
with exercise. One showed a fat-loss effect; the other showed •CLA may modulate the immune stress response, possibly
none. Those differences are often attributed to the composi- by interacting with cortisol release.
tion of the CLA used in the studies, since one isomer of CLA is •CLA may blunt the release of inflammatory substances
reputed to promote fat loss more efficiently than the other. linked to muscle breakdown.
The most recent exercise study of CLA had 76 subjects,
who took five grams a day of supplemental CLA or a placebo CLA may help reduce bodyfat by:
consisting of seven grams of safflower oil. Both groups trained •Increasing resting energy expenditure by stimulating the
with weights three times a week during the course of the activity of thermogenic proteins known as uncoupling proteins.
study. After seven weeks, 17 of the subjects switched to the •Interfering with the activity of the fat-cell enzyme lipopro-
tein lipase, which blunts the amount of fat that can be stored
in fat cells.
HYDRATION •Increasing the activity of the enzyme that works with
L-carnitine in shuttling fat into the mitochondria, where fat is
burned.
Drink More, Eat Less •Preventing new fat cells from forming by inhibiting the ac-
tions of fat-promoting genes.
•Lowering levels of leptin, a protein produced in fat cells
University of North that helps to regulate food intake and energy usage.
Carolina research-
ers found that out of However, the authors note that the beneficial
almost 5,000 Ameri- changes induced in the CLA group were small and
cans observed in of borderline significance. In addition, the crossover
a study, those who group that used CLA experienced no changes in either lean or
drank about seven fat mass, although CLA did appear to lower bone resorption,
cups of water a which would prevent bone mass loss.
day ate almost 200 This study suggests that while CLA may be somewhat
fewer calories than useful in conjunction with a weight-training program, its effect
those who drank is small and, as the authors noted, not comparable to other
less. Those who supplements, such as creatine. What needs to be done now
drank less ate more is to test the individual active isomers of CLA to see which
Neveux \ Model: Idrise Ward-El
high-fat foods and works better for purposes of fat loss and muscle gain.
also relied on soft —Jerry Brainum
drinks to quench
Pinkoski, C., et al. (2006). The effects of conjugated linoleic
thirst.
acid supplementation during resistance training. Med Sci
—Becky Holman
Sports Exerc. 38:339-48.
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Eat to Grow
ANABOLIC DRIVE
Carnitine Sex Machine

Carnitine is derived from the Latin systolic velocity, end-diastolic velocity,
carnus, or flesh, because it was resistive index, nocturnal penile tumes-
first isolated from meat. I’m sure cence, International Index of Erectile
you’re aware of carnitine’s role in Function score, Depression Melancho-
fat metabolism. Well, my friend, this lia Scale score and fatigue scale score.
Neveux \ Models: Alex Marenco and Sherry Goggin

nutrient has other amazing qualities. Carnitines proved significantly more
Carnitine itself refers to a number of active than testosterone in improv-
compounds that include L-carnitine, ing nocturnal penile tumescence and
L-acetylcarnitine, acetyl-L-carnitine International Index of Erectile Function
and L-propionyl-L-carnitine. One of score. Did you read that? Carnitines
the very cool things that carnitine were better than testosterone at turn-
affects is sexual function. Yes, your ing your woody into petrified wood!
favorite activity—and mine—in the Testosterone significantly increased
whole wide world of activities. the prostate volume and free and total
A study compared testosterone testosterone levels and significantly
undecanoate with propionyl-L-car- lowered serum luteinizing hormone;
nitine plus acetyl-L-carnitine and a carnitines did not.
placebo in the treatment of male aging symptoms. A total of So there were no hormonal side effects with the carnitines.
120 patients were randomly assigned to one of three groups. No drug significantly modified prostate-specific antigen or pro-
Group 1 was given testosterone undecanoate, 160 milligrams lactin. Carnitines and testosterone proved effective for as long
per day; the second group got propionyl-L-carnitine plus ace- as they were administered; cessation of treatment resulted in a
tyl-L-carnitine, two grams per day. The third group got a pla- return to baseline values. According to the scientists, “Testos-
cebo (starch). The study lasted six months. terone and, especially, carnitines proved to be active drugs for
Results: The researchers assessed a whole host of variables the therapy of symptoms associated with male aging.”
related to mood and penile function. They discovered that Another study examined the neuroendocrine and gonadal
testosterone and carnitines significantly improved the peak changes following chronic intermittent stress in male rats that
were given acetyl-L-carnitine. The scientists investigated the
MACRONUTRIENTS effect of two different stressors, cold-water swimming and
ether, on central beta-endorphin, GnRH and plasma testoster-
one levels, as well as the response to an acute stress in chroni-
Muscle Minerals cally stressed rats, treated or untreated with acetyl-L-carnitine.

The stressors were applied twice a day for 10 days. Autopsies
on the rats revealed that chronic swimming stress induced
a huge decrease in plasma testosterone levels (can you say
Did you know that a deficiency of certain minerals can overtraining?), while no changes were observed after ether
derail your workouts by limiting muscular contractile abili- stress. The treatment with acetyl-L-carnitine, moreover, pre-
ties? Here are the ones you should be concerned with: vented the decrease in plasma testosterone levels after chronic
Calcium. You need it for muscle contraction—includ- swimming stress.
ing your heart-pumping ability—as well as bone formation That tells us that taking the carnitines in doses of two to four
and strength and blood clotting. Aim for about 1,200 grams may be a good way to kick-start your nightlife.
milligrams a day. —Jose Antonio, Ph.D.
Potassium. It helps strengthen nerve impulses
throughout the body—including the muscle—and con- Editor’s note: You can listen to Jose Antonio and Carla
trols blood pressure. Try to Sanchez on their Performance Nutrition radio show at www
get about 4,500 milligrams .pnshow.com. Dr. Antonio is also the CEO of the International
a day (most Americans Society of Sports Nutrition (www.theissn.org) and a co-founder
get only about half that). of Javalution (www.javalution.com).
Magnesium. It also
helps muscle and nerve 1 National Institutes of Health. (2004). Carnitine: The sci-
function and is considered ence behind a conditionally essential nutrient. Retrieved from
an energy and immune- http://dietary-supplements.info.nih.gov/News/Carnitine_Con-
system booster. Plus it ference_Summary.aspx.
helps improve calcium 2 Cavallini, G., et al. (2004). Carnitine versus androgen ad-
absorption and regulate ministration in the treatment of sexual dysfunction, depressed

blood sugar levels (to fight mood, and fatigue associated with male aging. Urology.
against diabetes). Shoot 63:641-646.
for about 400 milligrams 3 Bidzinska, B., et al. (1993). Effect of different chronic in-
a day. termittent stressors and acetyl-l-carnitine on hypothalamic

—Becky Holman beta-endorphin and GnRH and on plasma testosterone levels
www.X-tremeLean.com in male rats. Neuroendocrinology. 57:985-990.

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Eat to Grow
MYTHS
Should you avoid dairy

Milk and Mucus products when you’re stuffy?
Although many consider it disgusting, tubes. Despite this advice, I’ve never no-
mucus does impart some beneficial effects in ticed any particular increase in asthma
the body. Mucus forms a thin film that covers symptoms after eating or drinking any type
the surface of the mucous membrane, which of dairy food. Research examining the con-
lines the digestive and breathing tracts, nection has found no actual relationship.
protecting against a number of mechanical, In one study, a group of people who
temperature-related and chemical irritations. believed that drinking milk increased
Mucus itself consists of various proteins, mucus flow were given milk and a bever-
sugars, salts and immune factors, as well age that had the same consistency as milk
as enzymes. Since those with respiratory but contained no actual milk. The subjects
ailments, such as colds and asthma, tend reported that both beverages equally
to produce excess mucus, the substance is increased mucus release. The study
more associated with being a liability than a authors concluded that those who
protector. think that drinking milk increases
While a number of foods have been linked mucus production often find that it
to “excessive” mucus production, milk has does.
gotten an especially bad rap. The belief that Milk does not increase mucus
milk increases mucus production dates back to the 12th production, though anything that irritates the
century. But like many other food myths, this long-held belief breathing tract does. Milk is not in that category.
isn’t true. Nor are any other dairy foods. Milk also does not in-
As an asthmatic, I’ve been advised by doctors that I crease or bring on asthma symptoms, which are more often
should steadfastly avoid drinking milk because it would related to exposure to allergens than to drinking milk.
increase mucus production, thus obstructing my bronchial —Jerry Brainum
H E A LT H F O O D VITAMINS
Fueling Optimum D-Press Illness

Performance
Accord-
In our August issue Eric Broser ing to the
included a short item on Vital Choice June ’06
Seafood (www.VitalChoice.com) in his issue of
Muscle “In” Sites section. Because its Prevention,
products pack such a powerful nutri- University
tion punch, we thought it deserved a second look. of Califor-
VitalChoice.com, founded by longtime Alaska fisherman nia, San
Randy Hartnell, is the leading online source of superior Diego,
Alaskan salmon and other wild-harvested fish. Whether research-
fresh, frozen, canned or smoked, its skinless-and-bone- ers found
less wild salmon fillets offer unsurpassed purity, culinary that, “high
quality and convenience. vitamin
As well as wild salmon (sockeye, king and silver), its D levels
fresh-frozen seafood selection includes halibut, sablefish cut colon,
and small, minimal-mercury albacore tuna, all harvested ovarian
sustainably from the pristine waters of the Pacific North- and breast
west. cancer
Nutrition-savvy physicians like Andrew Weil and Nicho- risk by
las Perricone recommend Vital Choice as a source of up to 50
top-quality fish rich in the long-chain omega-3 fatty acids percent,
proven to reduce the risk of heart attack and stroke, curb rivaling the
cancer growth and enhance physical and mental perfor- power that not smoking has on preventing lung cancer.”
mance. The researchers recommend about 1,000 international
Vital Choice now offers a growing array of other health- units per day of vitamin D. Your body can manufacture
ful, certified-organic and kosher foods, ranging from sweet D from small amounts of sunshine, and you can also get
berries, exquisite teas, fine oils and succulent Portuguese it from lowfat milk (about 100 I.U. in one cup), fish (400
sardines to extra dark chocolate, aromatic herbs and scin- I.U. in about 3.5 ounces) and your multivitamin.
tillating spices. Check it all out at www.VitalChoice.com. —Becky Holman
—Steve Holman X-tremeLean.com

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Train, Eat,
Muscle-Training Program 83
From the IRON MAN Training & Research Center
by Steve Holman and Jonathan Lawson
Photography by Michael Neveux
A
s we discussed in our last example, one of our delt routines in line with the specificity concept,
installment, sear-factor was dumbbell upright rows, two one we’ve been experimenting with
training, or going for sets with three-minute rests and that’s giving us an exceptional surge
the burn, is very im- max-force-generating X Reps; then in size and strength.
portant during our rip- we’d follow with a double-drop As we’ve said numerous times,
ping phase. Achieving set—three back-to-back sets—on two keys to packing on size are max
that burn in the target muscle in- forward-lean laterals, a contracted- force and extended tension. What
creases growth hormone, which is a position exercise that provides if instead of combining those two
potent bodyfat blowtorch as well as continuous tension. in one workout, as we did in last
an anabolic-hormone amplifier—it After we’d been doing things month’s program, we attacked max
synergizes with testosterone, for that way for a while, however, we force at one workout and extended
example, to boost its size-building started thinking about specific- tension at the next? There’d be no
power. Nevertheless, max force, not ity. Specificity is more than just a performance interference or adap-
burn, has been our primary focus hard word to pronounce—it’s a tation confusion. In other words,
because of the intense anaerobic key muscle-training concept, and your muscle cells would need to
stress it brings—and anaerobic we were using it, to a degree. Max- cope with and recover from only
work produces the most hypertro- force generation was our specific one type of stress. As strength-train-
phy. goal up front, and we used the best ing researchers Vladimir Zatsiorsky,
That’s why in last month’s pro- exercises for that purpose—com- Ph.D., and William Kraemer, Ph.D.,
gram we began each bodypart rou- pound movements that place the put it in their new book Science and
tine with a big, basic, compound target muscle in the ergonomically Practice of Strength Training, Sec-
movement—usually the ultimate correct position to blast out reps ond Edition (Champaign, Illinois:
exercise identified in The Ultimate with extreme force (the ultimate Human Kinetics; 2006), “Training
Mass Workout e-book—using exercises). Then we shifted our em- adaptations are highly specific…and
straight sets and longer rests. After phasis to continuous tension, once the transfer of training gains can
that we transitioned into a single- again using specific exercises for differ greatly even in very similar
joint contracted-position exercise a specific goal—single-joint con- exercises.” As our latest research is
for continuous tension and drop tinuous tension moves to fuel the showing at the ITRC, it all depends
sets for the sear-factor effect—the fire. Now we’re thinking that there on how you train the exercise.
chisel-with-sizzle method. For may be a better way that’s more For example, certain types of

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Train, Eat, GROW Single-joint
continuous-
tension
Obviously, you can’t separate max
exercises build force and extended tension com-
the endurance pletely. There will be overlap—the
components of first phase of a drop set will always
the muscle cells. generate some force because it’s
like a straight set; however, you can
focus on one or the other at each
workout. That’s exactly what we’re
doing now to speed our results.
Our current strategy is straight sets
at one session and then drop sets,
tri-sets and/or supersets at the next.
In a way it’s like a heavy/light sys-
tem, with a twist. We use the same
exercises at each workout, but we
group them to get extended tension
at one session and then do straight
sets at the next for max force. It’s an
exciting concept if you’re after more
mass with quick, precision hits. See
our program on page 68 for specific
examples.
There’s a fly in the ointment for
some trainees, however. Straight
sets on max-force day shouldn’t
be a problem, but if you train in a
crowded commercial gym, accom-
Model: Jose Raymond

plishing the tri-sets and supersets
in extended-tension workouts can
be frustrating or impossible (during
your first exercise you have to stop
squats are the best at getting your

quads to generate force. Because
of the multijoint nature of the
movement, you can move heavy
poundages for maximum overload.
You can also generate force on leg
extensions, however, even though
they’re a single-joint exercise with
continuous tension. Sure, you can’t
produce as much force as you can
on squats, but the leg extension is
still a viable exercise for achieving
some force overload on a few more
fibers. Science has shown that leg
extensions can have a different
recruitment pattern from that of
squats, so using extensions as a
force-production exercise has po-
tential for stimulating fuller mus-
cular development.
It goes in the other direction too.
While squats are best at max-force
generation, you can use them as an
extended-tension exercise. How?
Do it nonlock style, and drop the D-
bomb—the drop-set tactic—on one
Model: XXXXXX XXXXXX
grueling cycle. Performing back-

But you can also use them as
to-back sets of nonlock squats will
take courage, but the extended max-force generators for a
tension will give your quads new different mass-building effect.
dimensions in no time.

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Train, Eat, GROW
on the last straight set of an exercise.

On extended-tension day we usually
like to save them for the last phase
of a drop set or the second exercise
in a superset. On contracted-posi-
tion exercises, say leg extensions, we
like the X Fade, one of the X-hybrid
techniques from our Beyond X-Rep
Muscle Building e-book. Along those
same X-hybrid lines, X-centric train-
ing and X/Pause work best on max-
force day, as they are more oriented
toward heavy overload; stage sets
and Double-X Overload—along with
X Fade—work best on extended-ten-
sion day.
Stretch-position Once we put all of this into prac-
exercises provide tice, as outlined, we realized some
unique overload impressive new gains quickly, but
that increases fiber then we started thinking again—
activation and about the stretch-position exercise
positively affects for each muscle. Does it really be-
Model: Ken Yasuda

long at the end of the bodypart rou-
anabolic hormone tines on max-force day or closer to
release. the beginning? Time to consult the
scientists again. According to Zatsi-
orsky and Kraemer:
midway and scream, “Hey, I’m going Delts (Extended Tension) If a muscle shortens immediately
to use that!”). There’s a simple solu- Dumbbell upright rows after a stretch,
tion. (double-drop set) 1 x 8(6)(4)
Instead of tri-sets and super- •force and power output increas-
Forward-lean laterals
sets, rely on drop sets and double- es, and
(drop set) 1 x 10(6)
drops—back-to-back sets with Incline one-arm laterals •energy expenditure decreases.
weight reductions on the same (drop set) 1 x 10(6)
exercise (or you could use the ROB Thus, muscles can produce
or DC training methods, which don’t Using drop sets will give you greater mechanical force and
require weight changes; however, extended-tension benefits almost power while using less energy.…
they do require you to rest very equal to that of the tri-sets and The greater the muscle tension,
the greater the stiffness of the
briefly between sets—more on those supersets we’re using in our pro-
muscle—the stronger the muscle
in a moment). gram—a fast endurance-compo-
resists its stretch. Superior ath-
The easiest way is to start with the nent blast with just a bit of force letes can develop high forces.
ultimate exercise from the X-Rep production—as well a skin-stretch-
Mass-Detail Workout in the Ulti- ing pump. Notice that on max-force Well, we wouldn’t call ourselves
mate Mass Workout e-book (pages day you do the same exercises, only superior athletes, but we have been
78-80) and do a double-drop set. with straight sets—no drops. That’s using stretch-position exercises con-
(That’s two quick poundage reduc- the big difference. sistently for years. We’re not newbies
tions—three back-to-back sets.) to stretch overload, so we consider
Then do the more isolated, con- stretch-position exercises high-force
tracted-position exercise as a drop X Reps, Stretch Moves movements—when fatigue-product
set (two back-to-back sets). Then do and Max Force accumulation in the muscle is mini-
a drop set on the stretch-position mal. That means that stretch moves
exercise. So where do X Reps fit best in our belong closer to the front on max-
Let’s look at a simple delt-train- new routine? Are they max-force force day, right after the compound
ing example so you see the contrast generators or extended-tension exercise. The max-force delt routine
between max force and extended enhancers? Think about it. They now looks like this:
tension: extend a set because you use them
at exhaustion to keep the muscle Delts (Max Force)
Delts (Max Force) firing—but you do them right at Dumbbell upright rows
Dumbbell upright rows 2-3 x 9-12 the max-force point. They go both 2-3 x 9-12
Forward-lean laterals 2 x 9-12 ways, like David Bowie, so they are Incline one-arm laterals 2 x 9-12
Incline one-arm laterals 2 x 9-12 a perfect fit on max-force day or Forward-lean laterals 2 x 9-12
Note: Take 2 1/2 to three minutes’ in extended-tension workouts. On Note: Take 2 1/2 to three minutes’
rest after each set. max-force day we usually use them rest after each set.
(continued on page 68)
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Train, Eat, GROW
IRON MAN Training & Research Center Muscle-Training Program 83

Monday: Chest(F), Lats(X), Triceps(X), Abs(F) Tri-set
Incline presses (X Reps) 3 x 10, 8, 8 Wide-grip dips (X Reps) 1 x 8-10
High cable flyes (X Reps) 2 x 9-12 Low cable flyes (X Reps) 1 x 6-8
Wide-grip dips (X Reps) 2 x 9-12 Dumbbell bench presses (X Reps) 1 x 6-8
Bench presses (X Reps) 1 x 9-12 Superset
Low/middle cable flyes (X Reps) 1 x 9-12 Bench presses (X Reps) 1 x 8-10
Tri-set Middle cable flyes (X Reps) 1 x 6-8
Parallel-grip chins (X Reps) 1 x 8-10 Parallel-grip pulldowns (X Reps) 1 x 9-12
Machine pullovers 1 x 6-8 Parallel-grip chins (X Reps) 1 x 9-12
Undergrip pulldowns 1 x 6-8 Undergrip pulldowns (X Reps) 1 x 9-12
Superset Wide-grip pulldowns (X Reps) 1 x 9-12
Wide-grip pulldowns (X Reps) 1 x 8-10 Machine pullovers (X Reps) 2 x 9-12
Rope rows (X Reps) 1 x 6-8 Stiff-arm pulldowns (X Reps) 1 x 9-12
Machine pullovers (drop set; X Reps) 1 x 9(6) Dips (X Reps) 2 x 8-12
Tri-set Elbows-flared pushdowns (X Reps) 1 x 9-12
Elbows-flared pushdowns 1 x 8-10 Decline extensions 1 x 9-12
Pushdowns 1 x 6-8 Overhead dumbbell extensions (X Reps) 1 x 9-12
Dips (X Reps) 1 x 6-8 Cable extensions (X Reps) 1 x 9-12
Superset Pushdowns (X Reps) 1 x 9-12
Dips 1 x 8-10 Superset
V-bar pushdowns (X Reps) 1 x 6-8 Incline kneeups (drop set; X Reps) 1 x 9(5)
Overhead DB extensions (drop set; X Reps) 1 x 9(6) Flat-bench leg raises (X Reps) 1x8
Incline kneeups (X Reps) 2 x 12-15 Tri-set
Ab Bench crunches (X Reps) 3 x 12-15 Ab Bench crunches (X Reps) 1x9
Full-range twisting crunches (X Reps) 1 x 12-15 Twisting crunches (X Reps) 1x8
Bench V-ups 1x8
Tuesday: Delts(X), Midback(F), Biceps(X),
Forearms(F) Friday: Delts(F), Midback(X), Biceps(F),
Forearms(X), Soleus/Calves(X)
Tri-set
Rack pulls (X Reps) 1 x 8-10 Rack pulls (X Reps) 3 x 10, 8, 8
Seated laterals 1 x 6-8 Dumbbell upright rows or laterals (X Reps) 2 x 9-12
Cable upright rows 1 x 6-8 Incline one-arm laterals (X Reps) 1 x 9-12
Superset Forward-lean laterals (X Reps) 2 x 9-12
Rack pulls (X Reps) 1 x 8-10 Standing dumbbell presses (X Reps) 2 x 9-12
Forward-lean laterals (X Reps) 1 x 6-8 Superset
Standing dumbbell presses (drop set; X Reps) 1 x 8(6) Dumbbell shrugs (X Reps) 1 x 8-10
Cable laterals (drop set; X Reps) 1 x 9(6) Behind-the-back shrugs (X Reps) 1 x 8-10
Barbell shrugs (X Reps) 2 x 12, 10 Tri-set
Nautilus rows or cable rows (X Reps) 3 x 9-12 Nautilus rows (X Reps) 1 x 8-10
Bent-arm bent-over laterals (X Reps) 2 x 9-12 Bent-arm bent-over laterals (X Reps) 1 x 6-8
Behind-the-neck pulldowns (X Reps) 1 x 9-12 Cable rows (X Reps) 1 x 6-8
Bent-over laterals (X Reps) 2 x 9-12 Superset
Superset Behind-the-neck pulldowns (X Reps) 1 x 8-10
Preacher curls (X Reps) 1 x 8-10 Bent-over laterals (drop set; X Reps) 1 x 6(4)
Cable curls (drop set; X Reps) 1 x 8(6) Preacher curls (X Reps) 2 x 9-12
Superset Cable curls (X Reps) 2 x 9-12
Preacher curls (X Reps) 1 x 8-10 Incline curls (X Reps) 1 x 9-12
Dumbbell curls 1 x 6-8 Concentration curls (X Reps) 1 x 9-12
Incline curls (drop set; X Reps) 1 x 9(6) One-arm spider curls (X Reps) 1 x 9-12
Incline hammer curls (drop set; X Reps) 1 x 8(6) Cable hammer curls (X Reps) 1 x 9-12
Reverse wrist curls (X Reps) 3 x 10-15 Cable reverse curls (X Reps) 1 x 9-12
Wrist curls (X Reps) 3 x 10-15 Dumbbell reverse wrist curls
Rockers 1 x 15-20 (double drop; X Reps) 1 x 10(7)(6)
Dumbbell wrist curls
(double drop; X Reps) 1 x 10(7)(6)
Thursday: Chest(X), Lats(F), Triceps(F), Abs(X) Rockers (drop set) 1 x 15(8)
Tri-set Tri-set
Smith-machine incline presses (X Reps) 1 x 8-10 Seated calf raises (X Reps) 2 x 10-12
High cable flyes (X Reps) 1 x 6-8 Machine donkey calf raises (X Reps) 2 x 12-20
High/low cable flyes (X Reps) 1 x 6-8 Standing calf raises (X Reps) 2 x 20-30

Train, Eat, GROW
cording to Zatsiorsky and Kraemer, “If muscle tension

ITRC Program 83 (continued) increases sharply [as it does with a heavy max-single
load], the Golgi tendon reflex evokes the inhibition of
Wednesday: muscle action.”
Quads(F/X), Hams(F/X), Calves(F), Low Back(X) You can train specifically to raise the threshold of
Smith-machine squats (X Reps) 2 x 8-10 the Golgi tendon reflex, as powerlifters do, but that
Smith-machine squats (nonlock) 1 x 15-20 takes a lot of strength-oriented work, and we’re more
Superset interested in muscle gains. For bodybuilders it’s better
Sissy squats (X Reps) 1 x 9-12 to keep the reps in the hypertrophic zone to set off the
Dumbbell squats (low partials; X Reps) 1 x 9-12 size-principle of fiber recruitment and stimulate as
Leg extensions (X Reps) 1 x 10-15 many fast-twitch fibers as possible with a progressive
Leg extensions (drop set; X Reps) 1 x 10(6) buildup of force throughout the set.
Feet-forward hack squats 1 x 9-12 With the size principle of fiber recruitment you get
Stiff-legged deadlifts (low partials; X Reps) 1 x 10-15 the low-threshold motor units to fire first, the medi-
Superset ums to fire next and the high-threshold motor units to
Stiff-legged deadlifts (low partials) 1 x 8-10 fire last. It’s the domino effect that triggers maximum
Hyperextensions (X Reps) 1 x 8-12 fiber recruitment, and it works best with around nine
Leg curls (X Reps) 1 x 9-12 reps—25 to 30 seconds of tension time per set.
Leg curls (drop set; X Reps) 1 x 9(6) With a single, double or triple, you derail the size
Leg press calf raises (X Reps) 3 x 15-20 principle of recruitment and engage the high-thresh-
Machine donkey calf raises (X Reps) 2 x 15-20 old motor units immediately, which causes the ner-
Hack-machine calf raises (X Reps) 2 x 10-15 vous system to crap out early, before optimum fiber
Standing calf raises (X Reps) 1 x 15-20 recruitment occurs. There may be unique force-gen-
Seated calf raises (X Reps) 2 x 15-20 eration benefits to low reps, so if you’re a bodybuilder
Low-back machine (X Reps) 1 x 10 who craves low-reps work, you could jack up the
weight on your third set of your big exercise on force
Note: See the X-Blog at www.X-Rep.com for recent day and do a triple. We haven’t tried it because of the
changes to these workouts. above reasoning; however, it may be worth experi-
menting with—but be careful!
Note: Where X-Reps are designated, usually only one
set or phase of a drop set is performed with X Reps or ROB and DC Training
an X-Rep hybrid technique from the Beyond X-Rep
Muscle Building e-book. See the X-Blog at www.X-Rep The Rest-Only-Briefly method and the Doggcrapp
.com for more workout details. method are similar. We’ve discussed both in previous
installments of this series, but let’s review:
The stretch-position exercise,

incline one-arm laterals, moved Continuous-tension
from the last spot up to the second exercises are generally used
position to complement the force to create occlusion, but you
production from the dumbbell
upright rows. Yes, you can still gen-
can use them in a force-
erate force on the contracted-posi- generation capacity as well.
tion exercise, forward-lean laterals,
but not as much as on the other two
movements, so save contracted-po-
sition continuous-tension exercises
for last on max-force day.
Singles and Max-Force

Generation
Obviously, we want to create as
much max-force generation as pos-
sible as quickly as possible up front
on max-force day. So why not use
low reps? Heck, why not singles?
Model: Sebastion Segal
Lower reps are more dangerous,

but that’s not the reason we don’t
do them. It’s because of nervous
system fizzle. That’s due to the Golgi
tendon organs in muscle fibers. Ac-

Train, Eat, GROW
ITRC Program 83, Abbreviated Home-Gym Routine

Monday: Chest(F), Lats(X), Triceps(X), Abs(F) Thursday: Chest(X), Lats(F), Triceps(F), Abs(X)
Incline presses (X Reps) 2-3 x 9-12 Incline presses (double drop; X Reps) 1 x 9(6)(4)
Incline flyes (low partials; X Reps) 1 x 9-12 Incline flyes (top squeeze; drop set; X Reps) 1 x 9(6)
Bench presses or decline presses (X Reps) 2 x 9-12 Bench or decline presses (drop set; X Reps) 1 x 9(6)
Decline flyes (low partials; X Reps) 1 x 9-12 Flat-bench flyes (top squeeze; drop set; X Reps) 1 x 9(6)
Pushups (X Reps) 1 x max Nonlock pushups (drop—to knees; X Reps) 1 x max(max)
Chins (drop or rest/pause; X Reps) 1 x 10(6) Chins (X Reps) 2-3 x 9-12
Undergrip rows (drop; X Reps) 1 x 10(6) Dumbbell pullovers (X Reps) 2 x 9-12
Dumbbell pullovers (drop; X Reps) 1 x 10(6) Undergrip rows (X Reps) 2 x 9-12
Decline extensions (drop; X Reps) 1 x 10(6) Decline extensions (X Reps) 2-3 x 9-12
Kickbacks (drop; X Reps) 1 x 10(6) Overhead extensions (X Reps) 2 x 9-12
Overhead extensions (drop; X Reps) 1 x 10(6) Kickbacks (X Reps) 2 x 9-12
Incline kneeups 2 x max Tri-set
Bench V-ups 1 x max Incline kneeups 1 x max
Weighted full-range crunches or Bench V-ups 1 x max
Ab Bench crunches 2 x max Twisting crunches (X Reps) 1 x 10-12
Twisting crunches (X Reps) 1 x 10-12 Weighted crunches (drop set; X Reps) 1 x 12(8)
Tuesday: Delts(X), Midback(F), Biceps(X), Friday: Delts(F), Midback(X), Biceps(F),

Forearms(F) Forearms(X); Soleus/Calves(X)
Dumbbell upright rows (double drop; Dumbbell upright rows
X Reps) 1 x 8(6)(4) or rack pulls (X Reps) 2-3 x 9-12
Seated forward-lean laterals Incline one-arm laterals (X Reps) 2 x 9-12
(drop set; X Reps) 1 x 10(6) Seated forward-lean laterals (X Reps) 2 x 9-12
Incline one-arm laterals (drop set; X Reps) 1 x 10(6) Standing dumbbell presses (X Reps) 2 x 9-12
Standing dumbbell presses (drop set; X Reps) 1 x 10(6) Dumbbell shrugs (double drop; X Reps) 1 x 9(7)(5)
Barbell shrugs (X Reps) 2 x 10-15 Bent-over barbell rows (drop set) 1 x 10(6)
Bent-over barbell rows 2 x 9-12 Bent-arm bent-over laterals
One-arm dumbbell rows 2 x 9-12 (drop set; X Reps) 1 x 10(6)
Bent-arm bent-over laterals (X Reps) 2 x 9-12 Bent-over laterals (drop set; X Reps) 1 x 10(6)
Bent-over laterals (X Reps) 1 x 9-12 One-arm dumbbell rows (drop set; X Reps) 1 x 10(6)
Barbell or dumbbell curls (double drop) 1 x 8(6)(4) Preacher curls (X Reps) 2-3 x 9-12
Concentration curls (drop set; X Reps) 1 x 10(6) Incline curls (X Reps) 2 x 9-12
Incline curls (drop set; X Reps) 1 x 10(6) Concentration curls (X Reps) 2 x 9-12
Incline hammer curls (drop set; X Reps) 1 x 10(6) Incline hammer curls (X Reps) 2 x 9-12
Reverse wrist curls (X Reps) 2 x 12-15 Reverse wrist curls (double drop; X Reps) 1 x 10(8)(6)
Wrist curls (X Reps) 2 x 12-15 Wrist curls (double drop; X Reps) 1 x 10(8)(6)
Rockers 1 x 12-20 Rockers (drop set) 1 x 12(8)
Tri-set
Seated calf raises (X Reps) 2 x 10-12
Wednesday: Quads(F/X), Hams(F/X), Calves(F)
Donkey calf raises (X Reps) 2 x 12-20
Squats 2 x 9-12 Standing freehand calf raises (X Reps) 2 x max
Squats 1 x 15-20
Sissy squats 2 x 10-15 Note: Where X-Reps are designated, usually only one
Leg extensions or old-style hack squats 1 x 10-15 set or phase of a drop set is performed with X Reps or
Superset an X-Rep hybrid technique from the Beyond X-Rep
Leg extensions or hack squats (X Reps) 1 x 8-10 Muscle Building e-book. See the X-Blog at www
Dumbbell squats (low partials; X Reps) 1 x 5-8 .X-Rep.com for more workout details.
Front squats 1 x 9-12
Stiff-legged deadlifts (low partials) 1 x 9-12
Note: Train Monday through Friday, following
Superset
the sequence of workouts as listed, with legs al-
Stiff-legged deadlifts (low-partials) 1 x 9-12
ways on Wednesday only. Also, for drop sets it’s
Hyperextensions 1 x 8-10
Leg curls (X Reps) 1 x 10-15 best to have a selectorized dumbbell set, such as
Leg curls (drop set; X Reps) 1 x 10(6) the PowerBlock, if you don’t have a rack of fixed
Donkey calf raises (X Reps) 3 x 15-20 dumbbells of various weights. If you don’t have a
One-leg calf raises (X Reps) 3 x 15-20 leg extension machine, do old-style hacks, non-
Seated calf raises (X Reps) 2 x 15-20 lock style. Use partner resistance, towel around
the ankles, if you don’t have a leg curl machine.

Train, Eat, GROW
ROB
This is Rob Thoburn’s
method (see page 140).
Basically, you take a
weight that allows
eight to 10 reps and
do a set, and then you
rest for 10 seconds, hit
it again, rest for 10 sec-
onds, and so on till you get
only one rep. It usually works
out to three to five sets, using the
same poundage on each.
DC Training
This is Dante’s method, and he recom-
mends using it on compound exercises. Take
a weight that allows 10 reps and do a set, rest
20 seconds, rep out with the same weight,
rest 20 seconds and rep out one last time. It’s
three sets with 20 seconds of rest after each,
all done with the same weight. Dante recom-
mends 20-second breaks to allow fatigue
products to clear from the muscle. Research
shows, however, that for max-force produc-
X Reps done tion you need 2 1/2 to three minutes after
at exhaustion each set to clear the fatigue products. That’s
extend the reason we consider both of these meth-
tension time ods to be rush-to-exhaustion techniques.
and trigger Because they call for very short rests be-
tween sets, they are less force oriented and
more force
more geared toward extended tension.
production The more endurance-oriented nature
in the target of those methods is one reason train-
muscle. ees get a surge in results when they
first try either of them—because
most trainees aren’t used to work-
ing the endurance components
of the fast-twitch 2A fibers.
Most bodybuilders do heavy
straight sets with tension times
that are too short to get at the
endurance components of
the 2As—six to eight reps at
a rapid pace causes a set to
last less than 20 seconds. If
they use a more endurance-
oriented method like DC
training or the ROB tech-
nique, the mitochondria
in the muscle cells and the
sarcoplasm and noncon-
tractile proteins that do not
directly contribute to the
production of muscle force
begin to develop, producing
some new hypertrophy. The hitch
is, if you use those methods exclusively,
your force production and anaerobic stimula-
tion may eventually suffer.
We like both methods, but we suggest using

Train, Eat, GROW
to go something like 10, seven, five—

not 10, three, one. Adjust your rest
times accordingly for each exercise,
but 10 seconds should be about right
for most people.
There’s lots to think about this
month. Our program continues to
evolve, so to see what we’re doing
right now, go to our training blog at
www.X-Rep.com.
Editor’s note: For the latest on

the X-Rep muscle-building method,
including X Q&As, X Files (past e-
zines), our before and after photos
and the X-Blog training journal, visit
The big exercises are king for max-force production, but www.X-Rep.com. For more infor-
heavy singles and doubles can cause the nervous system to mation on Positions-of-Flexion train-
crap out before optimum muscle activation occurs. ing videos and Size Surge programs,
see the ad section that begins on
them only on extended-tension day, with DC training, on some exercises. page 193 or visit www.Home-Gym
on the big exercise for each body- For example, if you get nine reps on .com. To order the Positions-of-Flex-
part. We prefer the shorter rest times your first set, you may need 15 to ion training manual Train, Eat, Grow,
of the ROB method for three mul- 20 seconds of rest in order to get a call (800) 447-0008, visit www.Home-
tirep rest/pause sets; however, you respectable number on your second Gym.com, or see the ad below. IM
may need longer rests, as you get and third sets. You want your reps

Steve Holman’s
Critical Mass
Bloodbath A: That sounds like an excellent experiment. The occlu-

sion study on strength suggested that stopping blood flow
to the forearms for two minutes created a 20 percent in-
crease in strength, which would increase force production,
Bodybuilding which, in turn, should trigger more hypertrophy.

I believe that’s the reason postactivation works so well—
a continuous-tension isolation exercise alternated with a
big midrange movement with rest between them (you must
rest; it’s not preexhaustion). As occlusion builds over three
Q: I always do two warmup sets—10 reps with 50
sets, you maintain or increase your strength on each suc-
percent of my work weight and five reps with 80
ceeding set of the midrange exercise. Here’s an example for
percent—prior to my midrange movements. While
quads from the POF Postactivation Routine on pages 199
that brings a little blood to the area, I don’t achieve
and 200 of my book Train, Eat, Grow (Home-Gym.com):
maximum occlusion till the end of a bodypart rou-
tine, after isolation-movement drop sets. Since Postactivaton superset (rest one minute before each suc-
occlusion contributes to hypertrophy and strength, cessive set)
would it be more beneficial to achieve occlusion Midrange: Leg presses or squats 3 x 8-10
before I do the first heavy midrange movement and Contracted: Leg extensions 3 x 8-10
keep it going throughout the routine? Are midrange Stretch: Sissy squats 2 x 8-10
movements more productive when the bodypart is
already engorged with blood? If so, would it make
When Jonathan Lawson and I have used the technique,
sense to precede the heavy midrange sets with sev-
we’ve usually lost no strength on the big, midrange exercise
eral high-rep isolation sets and/or continuous-ten-
and often gotten stronger on each succeeding set. Height-
sion midrange sets as the warmup, like this:
ened blood flow produced better force generation from the
target muscle. We found it so effective that we used postacti-
Triceps pushdowns (occlusion) 1 x 20 vation in the high-definition workout in our e-book X-treme
Decline extensions (occlusion) 1 x 15 Lean (X-Rep.com). In that program, however, we use only
Decline extensions 1 x 8-10 two sets of each midrange exercise, and between them we
Decline extensions 1 x 8-10 have one higher-rep isolation exercise with continuous ten-
Heavy contracted- or stretch-position sion for occlusion effects. That produces more muscle burn,
movements, like pushdowns or overhead extensions which increases growth hormone and fat-burning effects,
but because you rest after each set, you still
achieve plenty of force-production capacity.
It’s very effective at building muscle and set-
ting the stage for more fat incineration.
Q: I’ve read that for maximum
strength gains you should rest at least
Using a single-joint continuous-tension

exercise, such as leg extensions,
between sets of a compound movement,
Neveux \ Model: Daryl Gee
like squats, for the same muscle can

increase size and strength gains;
however, you must rest after each set to
avoid derailing force production. It’s not
preexhaustion!
Neveux \ Model: Jason Cutler

three minutes between sets, but for maximum size
gains you should rest one minute. If that’s true, why Book Review: Burke’s Law
do you recommend longer rests—up to three min- The subtitle of the new book by Paul
utes? I know X-Rep sets are demanding, but isn’t T. Burke is A New Fitness Paradigm for
your primary goal mass gains over strength? Your the Mature Male. I’m 47 years old, so I
rep range and time under tension are geared to- was drawn to it immediately, although
ward mass increases, so it seems that a shorter rest sometimes I question just how “ma-
time would be more conducive to your goals. ture” I am as I continue my quest for
more muscle. Luckily, Burke is right
A: Jonathan and I rest about three minutes between
sets of our ultimate exercises (compound, or midrange) there with me, still plugging away.
because we’re after max-force production. That’s better for What really intrigued me was one of
anaerobic stimulation of the fast-twitch 2A fibers. his fundamental points: “No matter
We reduce the rest and also incorporate drop sets, tri- what you have believed or been told
sets, etc., on the more isolated movements (leg extensions, in the past, everyone (structurally and
for example) in order to work the endurance components physiologically able) can reach this perfect zone wherein
of the fast-twitch fibers via occlusion and longer tension they can move a heavy weight and engage their muscles
times. That helps develop the mitochondria and capillary until failure, without injury. The key is to find the proper
beds and is the key secondary size builder that many body- leverage point, build up your anaerobic capacity, and
builders fail to take advantage of. keep going through the pain barrier.”
Max force and endurance-component training are the “Proper leverage point” appears to equate with the X
biggest players in your quest for bigger muscles. In fact, spot from the X-Rep method we’ve been experimenting
we’re now experimenting with two different workouts for with here at the ITRC. Burke is also a big believer in the
each bodypart: At one workout we do a max-force ses- extended continuous tension we’ve found so effective.
sion—straight sets, a three-minute rest after each set—and Here’s more on how he used those techniques to develop
at the next session for that bodypart we do more endur- his massive forearms: “My forearms measure over 16
ance-oriented training, including double drops, tri-sets and inches in circumference…. I did it by squeezing the bar
so forth for longer tension times and more occlusion. So far
and moving it only millimeters back and forth, contract-
our gains have been very impressive with the new method,
ing the muscles over and over, harder and harder, with-
which is more in line with specificity-of-training theories.
out ever letting the bar go. I focused simply on moving
Q: I’ve heard that fibers can morph into the spe- the bar slightly back and forth…for minutes and minutes
cific type that corresponds to the rep range that is at a time, until I could no longer hold the bar. This con-
used. For instance, if an individual has mostly slow- stant contraction is what mattered.”
twitch endurance fibers—classic hardgainer—he Continuous tension. Partial reps. I was nodding in
could go on a cycle of low-rep power training and, agreement as I read. Burke’s book, though, is much more
over time, create a higher percentage of fast-twitch than analysis of those important muscle-building con-
fibers in his muscles. Is that true? cepts. He also discusses the early days of weight training,
A: While it makes sense on paper, there’s no proof it can including Louis Cyr and Eugen Sandow and what we can
happen in real life. Scientists believe we’re stuck with our learn from the training of their two completely different
ratio of slow-twitch to fast-twitch fibers for life. The best body types. Burke talks about Charles Atlas, the Weider
you can hope for is morphing fast-twitch type 2Bs (pure brothers, Arnold and a host of other familiar names from
power fibers) into fast-twitch type 2As, which have both the bodybuilding hall of fame as well. The real focus,
power and endurance capabilities. Why are the 2As bet- however, is proper training: maximum muscle stimula-
ter for bodybuilding? Because you can attack both aspects tion in the shortest amount of time.
of the muscle cell and create a double-size effect. Muscle While Burke is specific in many of his recommenda-
biopsies show that the biggest bodybuilders have many tions, he’s somewhat vague about which exercises are
more 2As than average folks, so that should tell us that 2As best and the whereabouts of the proper leverage point
are king in bodybuilding. That’s why you need both max-
of each—but for good reason. He says that each person
force work (heavy straight sets with eight to 12 reps) and
must discover the right movements and leverage points
extended-tension work (drop sets, double drop sets, X Reps
for himself. No two bodies are alike, though he does have
and other extended-set techniques). Force work trains the
anaerobic capacity of the 2As and extended-tension work form suggestions and excellent illustrations of some of
trains the endurance components (mitochondria, capillary the best movements for each muscle group—a good
beds, etc.). starting point for your own discovery process.
However, if hyperplasia, or fiber splitting, is real, as many Burke’s book is packed with thought-provoking
scientists believe, then you could perhaps cause division muscle-building info, whether you’re a mature male or
of fast-twitch fibers and increase your ratio of fast to slow. not. Oh, I forgot to mention that at age 41 Burke was
The animal studies that have achieved hyperplasia—one diagnosed with multiple sclerosis and has still managed
got a 300 percent mass increase after a month of stimula- to push his physique to new levels of development. Now,
tion—did it via stretch overload. That could be a reason that’s impressive and gives a lot of clout to his tech-
stretch-position exercises are so effective at building mass, niques. Nice work, Burke! —S.H.
especially over time. So don’t neglect stretch-position
exercises, like stiff-legged deadlifts for hamstrings. [Note: Editor’s note: Burke’s Law is available for $34.95 from
Stretch-position exercises are identified for each bodyp- www.Home-Gym.com, or call (800) 447-0008.

Steve Holman’s
Critical Mass
Can trainees transform slow-twitch fibers into fast-
twitch fibers with heavy low-rep training? Science says
no; however, if hyperplasia, or fiber splitting, is a reality,
stretch overload may help create more fast-twitch fibers,
providing a better fiber makeup for size increases.
other hand, doing medium-intensity cardio a few days a

week won’t stop your gains—and it’s very healthful. I try
to do cardio at least once a week during the winter and
move up to three, four and five days a week as I go through
spring and summer, which includes my ripping phase. So
in essence I agree with what your doctor said, but simply
replacing the calories burned doesn’t ensure complete
recovery from cardio or a weight workout.
Q: Which one supplement would you say abso-
lutely works, no questions asked?
A: You need plenty of protein for growth, so protein sup-
Neveux \ Model: Roger Stewart

plements work, but you’re probably talking about imme-
diate effects that you can feel and see. In that case, I’d go
with MuscleTech’s Gakic. I am very skeptical, so when the
team from MuscleTech came to our office and explained
what Gakic does, I listened but wasn’t convinced—till I
tried it.
You may have read our Research Team feature on Gakic,
which appeared in the November ’05 IRON MAN. Jonathan
and I both got two, three and even four extra reps on many
art in the book Train, Eat, Grow, which is available online of our sets on exercises at the beginning of our workouts
at www.Home-Gym.com, and the new e-book 3D Muscle after we took Gakic. We also noticed the ability to crank out
Building, available at www.X-Rep.com.] more X Reps at nervous system exhaustion as well. More
muscle-building firepower translates into more growth
Q: What multivitamin-and-mineral supplement
stimulation. [Note: The Gakic Research Team feature ap-
do you take? I’m having a hard time choosing one
pears at www.Home-Gym.com.] Even Jerry Brainum, IM’s
that has a balanced array of antioxidants, B-com-
top researcher and a bigger skeptic than I am, got incred-
plex, calcium and magnesium.
ible strength surges with Gakic.
A: I take a high-potency multivitamin-and-mineral cap- Along the same lines is a new supplement, beta-alanine
sule every morning. I rotate brands. Right now I’m using a (a.k.a. Red Dragon). It also can increase muscle firepower,
high-potency store brand from Lassen’s, although I’m sure in this case by loading the muscles with carnosine, a com-
GNC has something comparable. I’m not too picky, as the pound that’s much more prevalent in the muscles of large
meal replacement I use, Muscle-Link’s Muscle Meals, has a bodybuilders. It’s an adaptation to lots of hard training, as
good complement of vitamins and minerals, with balanced it buffers the burn to a degree, allowing you to push further
calcium and magnesium. I also take a mineral capsule at into the growth zone on every set. Beta-alanine also ap-
night, as hard training has been shown to deplete miner- pears to synergize well with creatine. For more on this new
als quickly. I take Muscle-Link’s ZMA-T, for extra zinc and supplement, see the interview on page 174.
magnesium, before bed as well (older folks tend to have a Gakic plus beta-alanine plus creatine. Hmm.
zinc deficiency, which can lower testosterone production in
men), and I take two antioxidant capsules with my evening The sharp black POF T-shirt with the original
meal. Right now the one I use is Radox by Syntrax. For my classic logo emblazoned in gold can give you that
complete supplement program, see the supplement blog at muscular look you’re after (sorry, large size only). See
www.X-Rep.com. page 235 for details.
Q: A doctor told me there’s absolutely no evidence
that regular aerobic exercise, as recommended by Editor’s note: Steve
the American Heart Association, will hurt muscle Holman is the author many
gains if you replace the calories and that good car- bodybuilding best-sellers,
diovascular function will improve nutrient delivery including Train, Eat, Grow:
to muscles, improve cleansing of waste metabolites, The Positions-of-Flexion
improve ability to recover from taxing heavy sets Muscle-Training Manual (see
and improve the ability to work out at a high level of page 76). For information
intensity. Do you agree? on the POF videos and Size
Surge programs, see the ad
A: Not completely. Any exercise takes a toll on the body, section beginning on page
and if you have limited recovery ability, then intense car- 193. Also visit www.X-Rep
Neveux
dio may limit your recovery from your weight workouts, .com. IM
especially if it’s traumatic to the joints, like running. On the
Steve Holman
ironchief@aol.com
Mr. Natural Olympia John Hansen’s
Naturally Huge
protein each day. If you spread that over six meals, you’d be
Protein Problems eating 30 to 37.5 grams of protein at each meal.

You said that you take three to four servings of protein
powder with three to four regular meals. I don’t know if you
mean that you have the protein drinks at the same time
you eat your regular-food meals or you have them at differ-
Q: I’m 27 years old and dream of building a great
ent times. You definitely don’t want to have a protein drink
physique like yours, but I’m having a difficult time.
with meals that contain protein. That’s just too much pro-
I work 40-plus hours a week, so I can’t have eight
tein for your body to digest. If you’re doing that, stop! Have
solid meals throughout the day to obtain all the
your protein drinks between the regular-food meals, with
nutrition I need. I’ve been using a protein powder
at least three hours between feedings.
and meal replacements, and they’ve worked won-
You also mentioned that each serving of protein powder
ders. I gained 10 pounds in a month. But after a
contains 40 to 50 grams of protein. Fifty grams of protein
few months my body started to reject them. I get
powder is probably too much for you at one meal. If a serv-
an upset stomach and diarrhea. It’s happened with
ing consists of two scoops of protein powder, have only
many products. I’ve switched brands many times,
1 1/2 scoops instead. Remember, it’s not how much protein
and I’m running out of options. When I take protein
you’re taking in but the amount you can use efficiently.
powders, I usually use three to four servings a day,
So, if you decreased your protein intake to 35 grams
40 to 50 grams, with three to four regular meals. Am
per serving with each protein drink and approximately 30
I supposed to take a break from these supplements,
grams of protein at your whole-food meals, you’d be taking
cleansing my intestines to get rid of the waste from
in 195 grams of protein each day if you eat six times a day.
the protein buildup?
If you’re trying to increase muscle mass, that’s plenty. The
A: Digestion and assimilation of nutrients are extremely rest of your calories should come from complex carbohy-
important. That old saying “You are what you eat” isn’t drates along with enough essential fats to help add size to
entirely correct. It’s actually, “You are what you eat, digest your physique.
and assimilate.” Many bodybuilders ignore that when they If those changes don’t help with your digestive prob-
consume huge quantities of protein without considering lems, you could try supplementing with digestive-enzyme
how well their bodies use it. tablets, which usually contain betaine hydrochloride,
Figure out how much protein you need to eat. You didn’t pepsin, pancreatin and bromelain. Take them when you
mention how much you weigh, but you should shoot for eat your protein, and they’ll help you digest it and avoid an
approximately one to 1.25 grams of protein for each pound upset stomach.
of bodyweight when you’re trying to get bigger. If you The Iron Guru, Vince Gironda, often recommended to
weigh 180 pounds, you need between 180 and 225 grams of his students what you suggested in your question. He’d
have his protégés eat high amounts of protein along with
additional amino acid and liver tablets with each meal for
Too much protein at five to six days straight. At the end of the week he’d have
any single feeding them cut way back on their protein in order to make the
can cause problems. muscle cells more receptive to protein assimilation when
they went back to their high-protein diet after the short
break. You can give that a try in addition to the other op-
tions I suggested.
Q: I’m having trouble making progress with my
chest and triceps workout. I train those bodyparts
every Monday, and I go to failure on each set. This is
my current routine and diet:
Chest
Bench presses 5 x 10, 8, 8, 6, 4
Flyes 4 x 12, 10, 10, 8
Smith-machine incline presses 4 x 10, 8, 8, 8
Incline flyes 3 x 10, 10, 8
Cable crossovers 2 x 15, 12
Triceps
Close-grip bench presses 12, 10, 8, 8
Pushdowns 4 x 15, 12, 12, 10
Cable extensions 3 x 12, 10, 10
Neveux \ Model: Ward El Idrise
Overhead dumbbell extensions 3 x 10, 8, 6

Meal 1 (3 a.m.): 6 egg whites, oatmeal, juice
Meal 2 (5 a.m.): 45 grams whey protein, banana
Meal 3 (7:30 a.m.): tuna sandwich on whole-grain
bread
Meal 4 (10 a.m.): chicken breast, potato, salad

Mr. Natural Olympia John Hansen’s
Naturally Huge
Meal 5 (12:30 p.m.): yogurt, 4 carbs with the whey protein for
egg whites your postworkout meal. Your body
Meal 6: whey protein shake needs a fast source of carbohydrates
Workout (5-6:30 p.m.) immediately following a workout
After workout: whey protein to restore the depleted glycogen in
shake the muscle cells. I always take three
Last meal: lean hamburger scoops of RecoverX after I train. It
and pasta contains 40 grams of whey protein
along with 60 grams of simple carbs,
A: The first problem I see with prefect for recuperation and recov-
your workout is that you’re doing too ery from my workout. [For more info
many sets—18 for chest and 14 for see X-Stack.com.]
triceps. If you’re training to failure, I think you should also switch
that’s too much. from using whey protein at meal 2
For your chest workout I think you to a protein powder that contains
should limit yourself to two pressing a combination of whey, casein and
movements and one flye exercise. If egg proteins. That combo (found in
you do three to four sets of the press- Muscle-Link’s Pro-Fusion protein
ing movements and two to three sets powder and Muscle Meals meal-re-
of the flye exercise, you’ll cut your placement powders) helps slow the
total sets for chest from 18 to around digestion of amino acids so they’re
10. The volume reduction will help not rapidly absorbed into the blood-
you build more mass because you’ll stream. When you have to wait sev-
Slower-digesting combo proteins are best
be conserving energy and will be able eral hours between meals, you don’t
to put more into each set. That will for between-meal feedings. Fast-acting want the protein to be absorbed so
eventually result in greater strength whey is best after you train. quickly, leaving your blood sugar
and muscle mass. level lower than normal before your
My suggestion is to include a flat-bench and an in- next meal. The slower absorption of the whey-and-casein
cline-bench pressing exercise. Alternate the barbell and protein powders will keep your blood sugar levels more
dumbbell variations each week to prevent staleness. For steady compared to the fast-acting action of whey protein
example, use flat-bench barbell presses and incline dumb- by itself.
bell presses one week, and the next week use flat-bench Whey is a good source of protein both before and after
dumbbell bench presses and incline barbell presses. the workout. The rapid digestion of whey will get into the
You could do the same thing with flyes. Use either in- bloodstream immediately so you’ll have amino acids avail-
cline- or flat-bench flyes, but don’t use both. Two to three able for your muscles during as well as after your workout.
sets of flat or incline flyes is all you need to finish off a good During the rest of the day, however, it’s preferable to have a
chest workout. Eliminate the cable crossovers for building slower absorption of protein.
mass. It’s more of a finishing movement. If you’re trying to If you make these training and dietary changes, I think
build more size, stick with barbells and dumbbells. you’ll see much faster progress. Remember to record your
I like the triceps exercises that you’ve chosen; however, workouts and your diet so you can track your progress. If
you could probably eliminate one of them to cut back on you reach a sticking point, look back over what you’ve been
the sets and build more mass. For size in the triceps, stick doing and make adjustments.
with close-grip bench presses, pushdowns and dumbbell
overhead extensions. Editor’s note: John Hansen has won the Natural Mr.
Use three sets for each. That will keep your total number Olympia and is a
of sets at nine rather than the 14 you were doing. Again, two-time Natural Mr.
reducing the number of sets will enable you to put more Universe winner. Visit
into each workout and make each set really count. his Web site at www
Another area of concern is the number of reps you’re .naturalolympia
doing. Except for a warmup set in which you perform 12 .com. You can write to
reps, you should be using enough resistance to limit your him at P.O. Box 3003,
repetitions to six to 10. I notice that you’re doing more reps Darien, IL 60561, or
(12 to 15) for some of your exercises, especially the triceps call toll-free (800)
movements. Keep them lower (six to 10), and you’ll build 900-UNIV (8648). His
more mass. I usually do my first set for 10 reps, increase new book, Natural
the poundage and do eight reps on the second set, then Bodybuilding, and
finish with more weight for six reps. new training DVD,
As for your diet, I think it looks pretty good. You’re eat- “Real Muscle,” are
ing eight meals a day, including your pre- and postworkout now available from
meals. You also seem to be eating enough high-quality pro- Home Gym Ware-
tein and complex carbs with just about every meal. I can house, (800) 447-0008
Neveux
suggest a few changes you might want to make, though. or www.Home-Gym

First of all, I think you should include some simple .com. IM
John Hansen
John@NaturalOlympia.com
TEXAS
SHREDDER The day he became the gym’s owner,
a new sign appeared in the window:
Dave Goodin’s All Natural Hyde Park
building Federation (www.WNBF.
net), an organization that imposes
strict requirements to ensure ath-
Gym. Since then he and the gym letes are drug-free. Contestants are
have become a magnet for drug-free required to sign a declaration that
training. He not only is a drug-free they have not used a comprehen-
champion but also champions sive list of banned substances for a
drug-free bodybuilding through minimum of seven years. Banned
his annual Proteem Pro American substances include far more than
Bodybuilding Championships, steroids, human growth hormone,
INBF American Championships insulin and pro-hormones. Any
and Texas Shredder Novice Classic prescription drugs athletes are cur-
mega-event. rently using on doctors’ orders have
In a 1995 magazine article, Steve to be declared. And that’s just the
Downs called him the “Texas Shred- beginning. They must also pass a lie
der.” The name fit, and now he’s detector test to back up their claims
known by it—and for good reason. of being drug-free. Just prior to com-
Dave Goodin is the Texas Shredder. petition they submit urine samples
His accomplishments in drug-free, under regulated circumstances. In
natural bodybuilding have made other words, drug-free competition
him a top athlete in the sport for has zero tolerance for banned sub-
more than a decade. His titles in- stances. That’s how the organizers
clude two-time Men’s Pro Natural ensure that they have fully natural
World Champion, two-time Pro bodybuilding competitors.
Natural Mr. Universe, two-time Pro On a personal note, my first ex-
Masters Cup champion, Pro Natural perience with bodybuilding com-
Mr. International, two-time ANPPC petition occurred before steroids
All-Natural World Cup Overall entered the iron game. Today’s natu-
champ, the first two-time NPC Texas ral competitors harken back to the
Overall champion and All-Natural kinds of robust physiques we used
Overall Mr. Louisiana. He’s also to see in the golden age of body-
number one in all-time prize money building. One thing has changed:
earned in professional drug-free Today’s natural competitors are just
competition. as big but in many cases are in their
The contests Dave has competed 40s and 50s. In the golden age it was
in for the past 12 years are sanc- commonly thought that anyone
tioned by the World Natural Body- much past 30 was ancient. Better
How 47-Year-Old Drug-Free Bodybuilder

Dave Goodin Gets Better With Age
by Ken O’Neill Photography by Michael Neveux
training and enhanced nutrition
are extending the longevity of com-
petitors well beyond what used to be
thought possible.
The Texas Shredder exemplifies
that age-defying longevity of body-
building. The majority of his titles
were won after he turned 40. Today
at 47 he’s ranked as a top competitor
in professional drug-free bodybuild-
ing.
What are Dave’s secrets? How did
he pack on more than 20 pounds
of muscle after the age of 35 to be-
come a winner? How has he enjoyed
tremendous success with natural
bodybuilding well into his 40s? Aside
from the incredible physique, his
personal-best lifts as a powerlifter
at 187 pounds include a 600-pound
squat, 529-pound deadlift and 342-
pound bench press—all set when he
was in his 40s.
Dave grew up as a United States
Air Force brat. It was during his dad’s
last year in the service, when they
were stationed in Plattsburg, New
York, that the iron bug bit Dave, who
was a high school freshman. With a
meager set of dumbbells at home he
was doing two sets of curls followed
by presses to failure each night be-
fore he went to bed and every morn-
ing before he went to school. With
an Air Force gym available, he went
on to train two to three times a week
on a Universal machine, gaining an
astonishing 15 pounds in just three
months during his first winter of
training.
While he was in high school,
his training was mostly confined
to summers because his football,
basketball and track coaches didn’t
know the value of weight training. In
junior college Dave was a half-miler.
His undergraduate days at the Uni-
versity of Texas provided little time
for weights but he did run 25 miles a
week and practiced tae kwon do, on
top of majoring in physical educa-
tion and participating in intramural
Goodin packed sports.
Only when he had completed
on more than college and secured his first coach-
ing job, in Sugar Land, did the iron
20 pounds of bug’s bite return. In 1982 he joined
muscle after the Texas Bodybuilding Gym. Due
to his busy schedule coaching
the age of 35. football, workouts were confined
to 6 a.m. six days a week. In three
months of regular training he gained

10 pounds, weighing in at 160. His
Texas Shredder Four-Day Precontest Split training partner, Charles Nichols,
started bugging him about entering
Monday: Legs 3 x max x 6RM a competition, and in March 1983
Squats (warmup) 2-3 x 10 Partial deadlifts (pull from Dave attended the Southwest Clas-
3 x max x 8RM knee height) sic in Houston to see what amateur
1 x max x 20RM 3 x max x 15-20RM bodybuilding was all about. That
Leg presses (warmup) 2-3 x 10 Pulldowns (warmup) 1 x 10 one contest inspired him to com-
3 x max x 20RM 4 x max x 10RM pete.
Leg curls (warmup) 1 x 10 Seated cable A scant six weeks later Dave en-
4 x max x 12RM rows (warmup) 1 x 10 tered the Texas Timberland com-
Leg extensions (warmup) 1 x 10 4 x max x 10RM petition in Nacogdoches. Training
3 x max x 15RM High-pulley rows down to a shredded 147 pounds, he
Standing calf raises (warmup) 1 x 15 won third place in a field of 16 light-
(warmup) 2 x 15 3 x max x 10RM weights, while Charles took second.
4 x max x 15RM Straight-arm pulldowns Two weeks later both competed in
(warmup) 1 x 15 the medium height class at a meet
Tuesday: Chest 3 x max x 15RM in Galveston, with Charles taking
Bench presses (warmup) 3 x 10
Friday: Shoulders, arms first and Dave in second place. And
4 x max x 10RM
Seated presses just one week later Dave was off to
Incline presses
(warmup) 1-2 x 10 the South Central USA in Houston,
(warmup) 1-2 x 10
4 x max x 10RM coming in third in an open competi-
4 x max x 10RM
Lateral raises (warmup) 1 x 10 tion.
Cable crossovers or
3-4 x max x 12RM With that good start, Dave contin-
machine flyes 4 x max x 15RM
Rear-delt flyes ued to compete in both bodybuild-
Dumbbell pullovers
or bent-over laterals ing and powerlifting. Until 1994 his
(warmup) 1 x 12
(warmup) 1 x 10 bodyweight stagnated. No matter
3 x max x 12RM
4 x max x 12RM what he did, he couldn’t move out of
Wednesday: Cardio and abs Barbell curls (warmup) 1-2 x 10 the 154-to-157-pound bodyweight
1-hour fast walk 4 x max x 10RM range. In that time he moved back
Hanging leg raises Cable curls or seated and forth to Austin, including com-
3-4 x max dumbbell curls 3 x max x 15RM pleting a masters of science degree
Crunches 3-4 x max Dips (warmup) 1 x 10 in kinesiology at the University of
Posing practice 4 x max Texas. His coaching schedule made
Pushdowns or skull it hard to get in even three workouts
crushers (warmup) 1 x 10 a week during football season. De-
Thursday: Back
4 x max x 10RM spite that, from 1988 to 1993 he won
Deadlifts (warmup) 3 x 10, 8, 6
every drug-tested show he entered.

(continued from page 98)
Texas Shredder Three-
Then he hit a turn- Day-Split Program
ing point. Coming
across a few issues Monday: Legs and abs
of Natural Physique Squats (warmup) 2-3 x 10
(now Natural Body- 3 x max x 8RM
building and Fit- 1 x max x 20RM
ness), he thought he Leg presses (warmup) 2-3 x 10
would have a great 3 x max x 10RM
chance of winning 1 x max x 20RM
the WNBF World Leg curls (warmup) 1 x 10
Championships. So 4 x max x 10RM
he entered, confi- Standing calf raises
dent of doing well. (warmup) 2 x 15
Once he arrived at 4 x max x 15RM
the contest, he got Hanging leg raises 3 x max
a wake-up call. In Crunches 3 x max
the pump-up room
he was astonished
Wednesday: Chest, shoulders,
at how big the guys
biceps
Bench presses (warmup) 3 x 10
were. They didn’t
4 x max x 8RM
look that big or that
Incline presses
ripped in the maga-
(warmup) 1-2 x 10
zine photos! Despite
3 x max x 8RM
having made the top
Pec deck or machine
12 at the NPC USA in
flyes 3 x max x 15RM
1984, ’86, ’88 and ’90,
Seated presses
he didn’t even place
(warmup) 1-2 x 10
in the top 15 this
3 x max x 10RM
time.
Lateral raises (warmup) 1 x 10
Dave was in a
3 x max x 12RM
real fix. He seriously
Barbell curls
thought of just giv-
(warmup) 1-2 x 10
ing up. Hadn’t he
4 x max x 8RM
reached the greatest
Cable curls 3 x max x 15RM
bodyweight he could
attain naturally? Friday: Back, rear delts and
Perhaps the only way triceps
forward was to use Deadlifts (warmup) 3 x 10, 8, 6
steroids? Thanks to 3 x max x 6RM
WNBF Vice-Chair- Partial deadlifts (pull from
man Charlie Carrollo, knee height) 3 x max x 15RM
who praised and encouraged Dave the WNBF Mr. Universe that year, Pulldowns (warmup) 1 x 10
while emphasizing that he could beating guys who had placed in the (warmup) 4 x max x 8RM
add more muscle, Dave returned to top 10 just a year before. Now he Seated cable rows
the gym with a new zeal—and a new was really fired up. (warmup) 1-2 x 10
way of training. The next year marked another 4 x max x 8RM
He discovered Stuart McRobert’s turning point. Dave entered his first Dumbbell pullovers
ideas about training and, con- WNBF pro contest. Even though he or Nautilus pullovers
cluding that he must be a classic didn’t place that year, he’d called (warmup) 1-2 x 10
hardgainer, thought they suggested WNBF chairman and magazine edi- 3 x max x 10RM
a way out of the trap. So he cut back tor Steve Downs before the contest Rear-delt flyes
from five or six workouts a week to to arrange a photo shoot for Natural or bent-over laterals
three and trained different muscle Bodybuilding. The magazine ran (warmup) 1 x 10
groups at each. He was now train- the feature in which Dave got his 4 x max x 12RM
ing each muscle group once a week. nickname the following year. Guest- Dips (warmup) 1 x 10
In 10 months he packed on nine posing requests started coming in, 4 x max
pounds of muscle. His gains of size and Dave became well-known even Pushdowns or skull
and strength were coming so fast, before he won a major title. crushers (warmup) 1 x 10
people started asking his training Ever since his Pro Natural Mr. 4 x max x 10RM
partner if he was on steroids. If that Universe victory in 1997, he has
weren’t enough, he placed third in won title after title, and with those

titles purse after purse. What’s most its cash register for the “Dave Salad”: it’s entirely bodybuilding. Yet those
amazing about his victories is that Dave’s standard order of a skin- decades of powerlifting forged a
he earned them as he progressed less chicken breast salad. He sets a foundation of strength that’s evident
through his 40s. target goal for at least 250 grams of in his training.
Diet and nutrition became natu- protein a day. Off-season he trains three times
ral habits to Dave once he reedu- The real key to Dave’s success lies a week; for competition prepara-
cated himself. More than a decade in his training. His training diaries tion he moves to four. In response
ago he divested himself of the fried go back to the early 1990s, with to constant requests for informa-
foods and homemade desserts that every workout recorded. Studying tion about his training secrets, Dave
make Texas cuisine legend. No more them reveals the basic patterns hands out the regular training and
chicken-fried steaks, no more peach of his training—and they are very precontest training routines that are
cobbler and ice cream. The Chili’s basic. Unlike earlier years, when listed on pages 98 and 102.
restaurant on North Lamar near the he devoted upward of 12 weeks to The Shredder’s routines look
Hyde Park Gym has a special key on powerlifting training, these days simple enough—maybe too simple.
Dave’s actual
training is more
Off-season he complex—some-
thing that can
trains three be discovered by
reading through
times a week; his training dia-
ries. What Dave
for competition gives out is his
preparation he “basic” routine—
best understood
moves to four. as his “bare-
bones skeleton
system.” Actual
training sessions
add varying
degrees of flesh
to those bones,
depending on
the time of year,
intensity of a
given session,
injuries, the de-
mands of life and
how he’s feeling
on a given day.
Natural, drug-
free training
builds on itself.
Unlike phar-
maceutically
dependent train-
ing, increases
in strength and
size come about
in natural incre-
ments—and
they’re not lost
once you stop
using chemicals
foreign to your
body. Off-season
for Dave means
being within 10
to 15 pounds of
contest shape.
Getting into
contest shape is

training down to an ideal shredded
condition. As a result, his training
isn’t based on gaining and losing
large amounts of bodyfat or on drug
cycles that do it for you. Drug-free
bodybuilding requires attending to
all the details of your life that will
make or break the quest for a cham-
pionship. That means knowing the
precise interplay of training, diet,
rest and recovery.
One of the benefits of natural,
drug-free training, according to
Dave, is that it’s a much more en-
compassing approach to life than
is required by other sports. The
Shredder’s championship career as
he approaches 50 speaks well for
the anti-aging, life-extension ben-
efits of drug-free training. Natural,
drug-free bodybuilding promotes
proper functioning of hormones,
Dave’s circulatory system and joint health.
Bodybuilding’s all-encompassing
workouts approach to life promotes health
are almost and well being, extending a com-
petitive career well beyond popular
nonstop, expectations.
Dave found that he can train with
combining great intensity for about three weeks
and then must back off to prevent
intensity of injuries and protect joints. Attention
effort with to natural adaptive cycles means
sustained progress. Workouts often
high-level include a lot more than two progres-
sively heavier warmup sets. What’s
endurance. more, it’s not unusual for him to
perform descending sets follow-
ing the work sets. The final set of
some major compound movements
can vary from 20 to 60 reps. The
Shredder’s training diaries reveal a
variety of workouts, varying in both
poundage and rep ranges. As com-
petition nears, volume increases.
Training tempo is not mentioned in
the bare-bones outline: his work-
outs are almost nonstop, combining
intensity of effort with high-level
endurance.
Dave’s new posing DVD reveals
another dimension of his training,
one harking back to the wisdom
of Steve Reeves and Frank Zane. A
big part of the Shredder legend lies
in Dave’s superlative posing skills.
Reeves believed that regular flexing
built a mind-to-muscle bridge that
accounted for his superb devel-
opment. Zane went even further,
earning a second graduate degree
that dealt with the mind-to-muscle

connection brought on by regular
posing practice.
Posing turns out to be the best
way of bringing mind and muscle
into harmonious control. Unlike
Reeves and Zane during their body-
building careers, the Shredder is
well known onstage as a singer and
acoustic guitarist. Music and body-
building both require long hours
of practice. Just as music practice
sessions give birth to an artist’s
style for a song, Dave’s posing prac-
tice brings out the shape, size and
harmonious display of his cham-
pionship physique. His coaching
work now includes posing as well
as training.
Not content just to train and
compete, Dave also promotes
natural bodybuilding competi-
tions. Shortly after purchasing the
Hyde Park Gym nine years ago,
he began promoting the annual
Texas Shredder Classic amateur
and professional drug-free natural
bodybuilding competitions in Aus-
tin. That was a first for the whole
state of Texas. Now it’s an annual
event, attracting men and women
from throughout the United States
and Canada, with ages ranging
from teens through senior citizens.
The Shredder Classic features more
than 125 competitors and at least
500 fans each year. Whether he’s
promoting the Proteem Shredder
Classic or traveling the country to
guest pose, Dave gives back to the
sport by promoting its ideals of
drug-free, natural bodybuilding.
Since selling Hyde Park Gym in
early 2006, Dave is able to focus his
Whether he’s work on being a master bodybuild-
ing coach and educator.
promoting the
Editor’s note: Dave Goodin’s
Proteem Shredder Web site is www.Dave
Classic or traveling Goodin.com. Information about
his new DVD, personal training and
the country to guest other services are available at his
site. He is available for guest pos-
pose, Dave gives ing, seminars and appearances.
Contact him via e-mail at
back to the sport by dave@davegoodin.com.
Ken O’Neill runs Long Life Fit-
promoting its ideals ness in Austin, Texas, offering
of drug-free, natural personal training and workshops,
and is a fitness writer emphasizing
bodybuilding. maturing athletes. To contact him,
write to kayoneill@earthlink.net.
IM

A Bodybuilder Is Born

A Bodybuilder
Is Born Episode 14:
Supplements Aren’t Magic

by Ron Harris - Photography by Michael Neveux
“L
ook at this one!” Randy was going lie’s Angels: Full Throttle” that costs 700 grand. Use
through the phase where he was your head, Randy. If those things really were just like
wowed by the marketing techniques steroids, why would so many people still risk getting
used in supplement ads. They’re de- fake drugs, getting ripped off and getting arrested
signed to downplay the impor- to buy steroids?” That one had my boy stumped. He
tance of hard training and eating flipped through a few more pages.
frequent nutritious meals—which can’t possibly “What about this one? These before and after pic-
have much of an impact on your results compared tures are pretty amazing.” I glanced, having seen that
to the latest wonder product. company’s ads about 10,000 times before.
“See? This one turns into Dianabol when you take “If the stuff works so great at making you gain
it.” He pointed to the product, which appeared right muscle and lose fat, riddle me this,” I said. “Why is
next to a bottle of actual Dianabol tablets, no doubt everyone in the before photos pale, hairy, slumped,
to entice those who are afraid to use illegal drugs totally relaxed and looking miserable, like their girl-
but who would buy them in a heartbeat if they were friend just left them for the Rock [my wife happens to
legal. drool over the Rock]? Then in the after shot they have
Randy was getting so excited, I thought he was a tan, the hair is shaved off, they’re flexing and have a
going to have an orgasm, and I didn’t want to be big goofy smile like they just had a steamy one-night
around for that. It was time to nip this chicanery in stand with J-Lo [I do more than drool over J-Lo]? And
the bud before Junior’s mind got warped any fur- why does it say at the bottom of every single after
ther. photo, so-and-so’s results not typical? If the stuff is
“Get real, Randy,” I said. “Anyone who has ever so great, how come we can’t expect to get results like
used steroids would try these things and demand any of the guys and girls in the ad?” Randy was silent,
his money back for false advertising. If these things as he was obviously seeing my point.
really worked like steroids, the FDA would have “Look,” I told him, “bodybuilders are so desper-
been on them like Kobe Bryant on a hot hotel desk ate to get an endorsement contract and get their
clerk.” pictures in the magazines that they will do just about
“But there’s a legal loophole: They convert in the anything. I have actually known guys who stopped
body to steroids!” I could tell my protégé had fallen training, stopped using steroids and ate a bunch of
for the bullshit hook, line and sinker. I sighed. crap to take a before picture in which they looked
“More like your money and all the money from like absolute dog shit. Then they would train hard
the other suckers is going to be converted to a shiny and eat properly, get back on all the juice and take
red Ferrari for the crook who sells this junk. Prob- the after pictures. You know what they would do with
ably the real cool one Demi Moore drives in “Char- those pictures?”

Supplements can
help, but they aren’t
magic bullets.
Then again, if you get a placebo effect from a

supplement that’s been hyped, it’s working for you.
Of course you should use supplements, but only as a

supplement to good eating and hard training.
Randy shrugged. I put up my arm and relaxed it, just and the Easter Bunny weren’t real
“They would make many copies like the guy’s arm was in the first and that Martha Stewart wasn’t really
and send them along with a letter picture. as nice and sweet as she appeared to
to 10 or 20 different supplement “Before,” I said slowly. I flexed the be on her TV show.
companies, telling them about the arm. “After. That’s all he’s doing in “I am sure a lot of them have some
incredible results they experienced the two pictures, except it also looks effect but nothing like what they
with the company’s product—which like he stopped training for a couple want you to believe.”
in most cases they had never even months before he took the first pic- “So I shouldn’t use supplements?”
tried—and inquiring about the posture. Who knows? It might not even Randy asked sullenly. “You use a lot
sibility of endorsing it or appearing be the same person’s arm.” of supplements. That time I was at
in the ads. Most of the time they Randy frowned and started shuf- your house your kitchen looked like
would just take the before pictures fling the pages again. a GNC franchise.”
when they started their diets for a “Look,” I thundered, “if you show “Of course you should use supple-
contest and then shoot the after me an ad for pills to make your Mr. ments, but only as a supplement to
photo once they were in top condi- Happy grow, I am going to roll that good eating and hard training. No
tion.” magazine up and beat you over the bodybuilder wants to admit for a
Randy wasn’t giving up just yet. head the way I would a dog that minute that maybe the reason he
He had one more ad. “Okay, check pees on the rug.” He put the maga- isn’t getting the results he wants is
this out. You know how a lot of guys zine down. simply because he doesn’t train hard
today are injecting synthol into their “I used to fall for those ads too, enough or eat right. That would be
arms?” believe me,” I confessed. “I don’t too painful, and he would have to as-
“Yes,” I said, ready to spit some know how much hard-earned cash sume some actual responsibility. In-
sarcasm, “and it usually looks so I blew on bogus supplements that stead, bodybuilders keep on looking
realistic that none of us suspect had slick ads, but it had to be a few for some magic supplement to fill in
their ridiculously out-of-proportion thousand bucks all told. I wanted to the gaps and catapult their bodies
lumpy arms and shoulders are full think that some pill or powder was into what they see in the magazines.
of coagulated MCT oil.” going to suddenly make this huge Show me a guy who trains his ass off
“This stuff does the same thing, difference and have me looking like and eats six nutritious meals a day
site enhancement, but you just rub Arnold in no time.” with no supplements, and then show
it on. Look at the guy’s arm before “So none of these things work?” me a guy who trains like a wuss and
and after.” I shook my head. Randy Randy was crestfallen. It was like I eats a couple junk food meals a day
wasn’t that stupid. I knew he wasn’t. had just told him that Santa Claus but uses a lot of supplements. The

Protein powder
works because your
muscles need a
continuous supply
of amino acids to
grow.
Those after
photos could
involve so-
called illegal
supplements.
Creatine has study after

study to back up its
Use supplements to effectiveness in the size
supplement solid-food and strength arenas.
meals, not vice versa.
first guy will have a better physique

than the second guy every single
time.
“So what supplements are good
to buy?”
“You use protein powders to give
you extra protein in your diet, pro-
tein bars for when you’re on the run
and you have to miss solid meals,
creatine, aminos, essential vitamins,
minerals and a couple other basic
items. That’s all you really need as
long as you’re busting your ass with
the weights and making a dedicated
Busting your
effort to eat several clean, nutritious ass in the gym
meals a day, as you do now.” is your first
I could see Randy was convinced priority if you
Model: Binais Begovic
I was right, which I was on this mat- want to get

ter. The deceitful and misleading bigger and
ads from some supplement compa- stronger.
nies have always been a pet peeve
of mine. Randy looked around. We
were in the gym, and he lowered reached down and picked up the Supplements
his voice so the new front-desk girl, magazine off the floor next to Ran- that work
who was either Filipina or Japanese dy’s weight belt. as well as
and had a deep tan, couldn’t hear “What are you doing?” he whined. steroids are
him. She looked like she weighed I rolled it up into a hard tube and like Santa:
about 80 pounds. whacked him just once over his They don’t
“Those pills that make your, you head. really exist.
know, grow?” “Bad Randy!” I yelled.
I thought for a minute. He had He yelped. Some dogs are slow to
been warned explicitly. I calmly learn and you have to be firm. IM

Repping
for
RESULTS The Truth about Repetition Ranges and Speed
by Christopher Pennington • Photography by Michael Neveux
ow many repetitions should not get too picky here. Whether you
H you perform on each set of an

exercise? That’s an important
question because the number
of reps you do will dictate what the
training effect will be. Yes, the number
perform a rep in four seconds or six
seconds or somewhere in between
isn’t really the point; right now you
need to understand the principles
involved.
of reps is that important—assuming In looking at the relationship
your rep speed is consistent. Of between repetitions and training
course, there’s a major difference results, most agree that low reps
between performing reps slowly prioritize strength gains, medium reps
Photo illustration by Aldrich Bonifacio \ Model: Daryl Gee
and performing them quickly, as I’ll prioritize muscle growth and high reps
explain below. are for strength endurance. Note that
For now let’s assume that the those are very broad generalizations,
average rep speed is about five and many factors come into play
seconds. Two seconds for the that can change the guidelines, such
concentric, or lifting, phase and three as past training history, makeup
seconds for the eccentric, or lowering, of muscle fibers and nutritional
phase. For most intermediate-to- status. Remember, many people are
advanced bodybuilders that’s a good exceptions to the rules, and you may
approximation of a standard rep. Let’s or may not be one of them.

Here’s a general outline of the rep you use stresses one area more
There’s a lot of zones and what they do: than another, however, so take that
into account when you plan your
carryover between •Low zone: 1-3 reps, strength
workout.
•Mixed zone: 4-6 reps, strength You may be thinking, I grow on
the zones, so and hypertrophy sets of one to three reps better than
regardless of which •Medium zone: 6-8 reps,
hypertrophy
I do on sets of six to eight. Or you
may grow better on sets of 15 to 25
rep bracket you •Mixed zone: 9-12 reps,
reps than you do on six to eight.
In fact, I can’t think of many cases
hypertrophy and strength
use on an exercise, endurance
where performing a set of 20-rep
deadlifts or 20-rep squats won’t
both strength gains •High zone: 15-25 reps, strength make someone bigger and stronger.
Think back and try to determine
endurance
and hypertrophy There’s a lot of carryover between which rep zone has given you the
the zones, so regardless of which rep best results. I like working in the
will occur to some bracket you use on an exercise, both three-to-six bracket, but one of my
training partners prefers the 10-to-
degree. strength gains and hypertrophy will
occur to some degree. The zone 12 zone. The key to training success
is individualization; we have both
found what works best for
us. Even though doing one to
three reps builds strength in
most people without major
gains in size, you might be
different. Take the time to
experiment to see what works
best for you.
No matter which rep range
it turns out to be, though,
you should change your
ranges periodically. One of
the biggest reasons plateaus
occur is the lack of variation
in rep parameters. So, if
you’ve been working in a
specific rep range for the past
couple of workouts, it’s time
to switch things up. Many
bodybuilders like to change
rep ranges every two to four
weeks on certain exercises.
That’s highly recommended
on your big, compound
movements like bench and
incline presses, overhead
presses, squats and deadlifts.
Here is one popular method
of varying reps.
Weeks 1-3: 10-12 reps
Weeks 4-6: 8-10 reps
Weeks 7-9: 6-8 reps
That’s pretty basic, but it
shows one possible method
of alternating the number of
repetitions to keep the body
guessing and growing. It’s an
extremely popular method
because it works.

Many bodybuilders
like to change rep
ranges every four
to six weeks on
certain exercises.
Best of Both
Worlds
One of the questions I
am commonly asked is,
How can trainees optimally
develop strength and size?
Let’s face it—most of us are
looking for gains in both
areas. Normally, the way to
do it is to perform workouts
focusing on strength for a
couple of weeks and then
switch to workouts focusing
on hypertrophy for a couple
of weeks, but guess what? I
want it all, and I bet you do
too.
A favorite workout I
recommend is the classic
five-sets-of-five routine.
It’s an absolute blockbuster
that has been somewhat
forgotten recently thanks to
the newer training methods
being developed. Still, this
workout should be taken off
the shelf, dusted and given
a serious test drive often.
The reps are relatively low,
working the strength and
hypertrophy zones; however,
the volume is relatively
high, enabling you to deliver
plenty of stress to the
muscles. It’s a time-tested
workout designed to pack
on size while supercharging
strength levels. Here’s a
sample workout:
Bench presses, 5 x 5
Barbell curls, 5 x 5
Lateral raises, 2 x 8
Bent-over lateral
Model: Jay Cutler
raises, 2 x 8
The two main exercises
in the workout get the 5x5
scheme. For shoulder girdle

Model: Noel Thompson
Moderate rep speeds are
best for muscle gains.
balance you want to include the two
shoulder exercises at the end.
Another great way to maximize
strength and hypertrophy is the
following workout. Here you start
out with heavy singles and then
finish with hypertrophy work. Note
the formula still stands for sets x
reps; this can be confusing when
you’re dealing with such low reps.
Models: Michael Turcotte and Danyella Wisehart
From experience I know that
it’s best to use only two exercises
with this method. While that may
not seem like very much, you’re
subjecting the muscles to so many
different rep ranges, the workout

tends to be much harder on the 2) Consciously slowing the rep 1) Speed training for athletes
body than if you were using one. speed to increase muscular (great potential for injury if done
tension by unqualified individuals)
Different Rep Speeds 3) Therapy situations where 2) Exercises that necessitate high
muscle or joint healing is speeds (Olympic lifts and their
Here’s where things get confusing, occurring and slow speed derivatives)
so I’ll keep it as basic as I can. It repetitions provide a safe training
doesn’t get simpler than a one-rep stimulus 3) Speed training for powerlifting
set. Believe it or not, one rep will (promoted heavily by the
have different training effects if 4) Heavy singles, doubles and famed Westside Barbell Club in
it’s performed at different speeds. triples, where the weight on Columbus, Ohio)
Here’s an example: the bar is so heavy, you have no In the final analysis, moderate
choice but to move the bar slowly rep speeds are the best for muscle
Bench press: slow speed,
moderate weight 6) The use of techniques designed mass gains and safety. The use of
to extend time under tension, very slow or very fast reps should
Eccentric (lowering): 10 seconds such as drop sets and compound be reserved for very specific
Isometric hold at chest: three sets, where fatigue plays a major reasons. Best results come from
seconds factor in slowing down rep speed manipulating the number of reps
you perform periodically to best
Concentric (raising): 10 seconds spark muscle growth. IM
Situations for Fast Rep Speeds:
The total time it takes to perform
that one rep is 23 seconds. This
type of slow-speed rep puts some
serious tension on the muscles. In
this case the weight you could use
is a six-rep max; however, the goal
is to consciously perform the rep so
slowly, you can do only one.
Bench press: slow speed, heavy
weight
Eccentric (lowering): four
seconds
Isometric hold at chest: one
second
Concentric (raising): two seconds
In this case the rep speed is seven
seconds, much quicker than the
previous example but slower than
you’d do a one-rep max. It’s like a
slow-motion1RM.
In both cases hypertrophy will
occur, despite the fact that the
time it takes to perform the reps
is different. The gains occur for
different reasons, but the main
point is that you should use
various rep speeds throughout
your workouts to maximize results.
Another factor to keep in mind
is that we only looked at two rep
speeds, but there are all sorts of
variations.
Now that you understand the
basic concept of varying rep speeds,
here are some reasons why you
would use a particular tempo:
Situations for Slow Rep Speeds:

1) Refining proper technique with
beginners

Ready,Set,
GROW!
An Interview With Muscle-Training Researcher Rob Thoburn on His
Controversial Rest-Only-Briefly Mass-Building Method
by Jim Kimbrell, Ph.D. • Photography by Michael Neveux
s you grind out a set of bench a method to the madness—the ROB

presses, your muscles use up method—and it can make your
energy. Between sets you grab muscles look bigger and leaner, after
a swig of water or, perhaps, just four workouts. You don’t have to lift
stare off into space. As you weights to benefit, either. Are pushups
breathe, your muscles use the oxygen your thing? No problem. It works with
you inhale to replace the energy they those too.
burned up during the previous set. The man behind the ROB method is
Most likely you’ve always been told to Rob Thoburn. You may have read his
rest long enough between sets to catch articles in IRON MAN over the years.
your breath. What if someone told He’s worked in the supplement and
you to toss that rule? That diving into publishing sectors of the bodybuilding
your next set while you’re still short of industry since about 1991 (for more
breath from the last one can make the info visit www.RobThoburn.com).
muscles of even a highly experienced Currently, he’s the senior marketing
Layout Design by Aldrich Bonifacio
lifter look bigger and leaner in less than executive and scientific adviser for Bio-
a week? That you could accomplish this engineered Supplements & Nutrition
with workouts of half an hour or less? (BSN) in Boca Raton, Florida. I work
Would you say the person telling you there as well, as the lead scientist. Rob’s
those things was crazy? training theories are very interesting
Before you dismiss those statements, and have scientific merit, so
read the following interview. There’s elaboration is in order.

Model: Moe El Moussawi
“During one of my earliest

experiments, I put half an
GROW!
W!
inch on my upper arms in

JK: Besides being an obvious
marketing gimmick, what does
each passing day. five days.”
ROB stand for? JK: What age bracket
RT: Rest Only Briefly. would you say the ROB method forth. Give this article to your doctor
Ready, Set,
is most suitable for? and ask for his or her approval first.
JK: Who is the ROB method RT: Males and females, 18 years
intended for? I get the feeling it and up. If you’re too young—or JK: When did you develop the
isn’t for total beginners. for any other reason your medical method?
RT: If you have at least one year doctor has told you to avoid lifting RT: In the early 1990s I began
of lifting experience under your belt, weights—then you can use the ROB experimenting with different rest-
then ROB is definitely worth trying. method doing bodyweight-only period lengths in my workouts. I
Give it a go for four weeks, and exercises, like pushups, free squats, came up with the name ROB in
watch your appearance change with abdominal crunches, leg lifts and so 2003. During one of my earliest

experiments I put half an
inch on my upper arms in
five days, and my bodyfat
Rest-Only-Briefly
percentage went down. I Mass-Building
already was lean.
Approach
JK: What’s the most
surprising thing you’ve Here’s what Rob Thoburn
learned from using it? has discovered produces
RT: The appearance of rapid improvements in
your muscles can change muscle size and leanness in
far more quickly than experienced lifters:
you may have been led to
believe. Experienced lifters
may find that their muscles
1) Pick a weight that
appear bigger and leaner you can perform 10
within three or four ROB reps with using a natu-
workouts. ral cadence (i.e., your
JK: How long should
reps are neither pur-
trainees rest between posely fast or slow).
sets with this method?
Model: Markus Reinhardt
RT: There’s no magical

2) Complete as many
number, at least none reps as you can with
that I’m aware of. The that weight.
numbers I have arrived
at are the result of trial 3) Rest 10 seconds.
and error—thousands of
workouts followed by my 4) Go back to step 2
own neurotic assessment and repeat steps 2 and
of the outcomes of those 3 until you can only
“You soon find yourself workouts. A lot of looking in
the mirror, in short.
complete one rep.
craving your next set. Will resting 30 seconds 5) That’s it. Move on to
between sets work? Yes. Does another muscle.
You can’t stand waiting 20 seconds work better?
around.”
Ready, Set,
GROW!
Model: Dave Liberman

“The appearance of
your muscles can
change far more the zone I often hover around. RT: No. In my 20 years of working
quickly than you out, however, I haven’t found a
JK: What do you think method that can improve the
may have been led to trainees like most (continued on page 148)
about it?
believe.” RT: You get visible
results fast. The ROB
More often than not. Does 60 method makes my
seconds work? Not nearly as well as muscles look bigger and
30 seconds. Does resting one second leaner more quickly
work? Yes, but not very well. than any other method
I’ve tried. Of course,
JK: What’s the number-one I’m always going to be
complaint of those who use the biased by the fact that
ROB method? I can only look at the
GROW!
RT: It’s grueling—no question world through my own

about that. But there’s a kind of eyes.
schizophrenia among ROB users.
On the one hand, people find it JK: Do you think the
really tough; it never gets easy. Right method is the best
before your workout you may get way to work out?
Ready, Set,
a little anxious—particularly if you

plan on doing barbell squats or “Scientists still
deadlifts. On the other hand, there’s
an addictive side to ROB. You soon haven’t figured out
find yourself craving your next set.
You can’t stand waiting around.
exactly how lifting
Thirty seconds seems like an weights makes your
eternity. Next thing you know, you’re
resting only 10 to 15 seconds—that’s
muscles bigger.”
(continued from page 144) have a below-average ability to build
appearance of my muscles more muscle. I’m a classic ectomorph. JK: What mechanisms do you
quickly than ROB. If I experiment I’ve been lifting weights consistently think might be used to explain
with some other workout method, since 1986, and I’ve tried every the results people achieve with
my muscles usually go kind of workout method imaginable, plus the ROB method?
flat—they lose that full and shapely a few that you wouldn’t believe. RT: I don’t know. There are a
bodybuilder look. When I return to As pleased as I am with the ROB number of possibilities. BSN spent
ROB, the bodybuilder look returns method, I continue to experiment. nearly half a million dollars on
within a couple of days. The shoe can always be made to fit clinical chemistry equipment last
It’s worth mentioning here that I better. year. We’ve got testing devices
that I’ve never seen at any other
supplement company. When I told
one of my friends who’s a university
professor about our equipment, he
said, “Let me know if you ever need
someone to take it off your hands.”
He’d love to have that kind of stuff in
his own research lab.
What’s my point? Dr. Jim,
you’ve used our equipment to run
sundry tests on me—electrolytes,
muscle enzymes, liver enzymes,
kidney function, hormones like
testosterone, estrogen, thyroid
“The success of ROB might

have something to do with
giving your muscle fibers
very little time to relax.”
and so on. Based on the results,
we know that I’m healthy and that
our supplements work. But we’d
have to buy at least another half a
million dollars’ worth of equipment
to figure out what cellular and
molecular mechanisms are
triggered by ROB workouts and, of
those, which ones are responsible
for the rapid improvements in
muscle appearance.
JK: I heard that you spent

about 10 years corresponding
GROW!
with university research

scientists around the world,
talking about muscle growth.
You just said that there are a
“number of possibilities” as to
how ROB might affect muscle
growth. Give me an example.
Ready, Set,
RT: As you know, scientists still

haven’t figured out exactly how
lifting weights makes your muscles
Model: Michael Ergas
bigger. The molecular pathway by

which we go from point A—lifting
weights—to point B—bigger
muscles—has not been confirmed
beyond a shadow of a doubt.

“If you’re lifting 70 to 80
percent of your max weight up
and down quickly, and you’re
only resting 10 to 15 seconds
between sets, that will really
tax the muscle fibers.”
When your brain tells your

muscles that it’s time to lift a weight,
actin and myosin slide together
in a way that causes the muscle
fibers to shorten, and the weight
goes up. When your brain tells your
muscles to lower the weight, actin
and myosin kind of separate. That
allows the muscle fibers to relax and
your muscles to lengthen—and the
weight goes down.
The contractile proteins consume
energy (in the form of adenosine
triphosphate, or ATP) as they
generate force, but a surprising
amount is also consumed during
relaxation—possibly much more
than scientists ever imagined. It
has to do with calcium. In order
“At some point

Model: Jamo Nezzar
the muscle fibers

say, ‘Enough!’ and
The success of ROB might have fiber contains contractile proteins, they are stimulated
something to do with giving your
muscle fibers very little time to relax
which are responsible for generating
force. Actin and myosin are the
to increase their
between contractions. Every muscle proteins you hear the most about. contractile proteins.”

for relaxation to occur, calcium That makes them bigger and are a bit above parallel to the floor.
atoms need to be cleared out of the stronger. We say that the muscle That’s because the leverage is poor
vicinity of the contractile proteins. fibers have “adapted” because they there. As you return to the standing
That enables them to relax and the can now perform the same amount position, your leverage improves.
muscle fiber to lengthen. You lower of work in less time—with fewer Thus, your thigh muscles can get
the weight and then go get a drink, contraction-relaxation cycles. That away with generating less force.
or you start performing your next saves the muscle fibers a ton of With X Reps, you basically
rep. If you’re performing your next energy over the long haul. “hover” around the sticking point.
rep, then calcium has to be released Of course, this is all just one big So you’d squat down until you’re a
back into the contractile proteins so guess! I’ve got plenty more, but few inches below the sticking point,
that they can interact and produce they’re all guesses. and then lift the weight up until you
force again. were a few inches above the sticking
With each rep your muscles JK: You’ve talked about using point, and then go back down, and
shorten (weight goes up) and partial reps in order to tax the so on. That way the muscle sustains
lengthen (weight comes down), and muscle fibers even more. What’s a higher overall force output, and
calcium atoms move in and out of that all about? it moves more quickly through the
the contractile proteins. It costs a lot RT: The partial reps I talk about contraction-relaxation cycle. Now,
of energy to move all that calcium are basically like Steve Holman that’s taxing! [For more on X Reps,
back and forth—and don’t forget and Jonathan Lawson’s X Reps— visit www.X-Rep.com.]
the energy used by the contractile the movement is restricted to a
proteins as they generate force narrower range that includes the so- Editor’s note: In Part 2 of this
during muscle shortening. called sticking point. That’s where interview, Thoburn discusses
We all know that a superheavy the target muscle has to generate Dante’s DC training, Steve Holman’s
weight—a weight that you can only the most force. Positions of Flexion and cardio—
get one rep with, for instance—can’t For instance, when you do squats, Thoburn doesn’t do any and
be lifted very quickly, but if you your thigh muscles have to generate believes it’s not necessary to do it to
lighten the weight to, say, 70 to 80 the most force when your thighs get ripped. IM
percent of your max, you can
usually lift it pretty quickly
if you put some oomph into
it. In order for a weight to be
lifted up and down quickly,
the muscle fibers must relax
quickly between reps. If
you’re lifting 70 to 80 percent
of your max weight up and
down quickly, and you’re
only resting 10 to 15 seconds
between sets, that will really
tax the muscle fibers. They’ve
got very little time to relax
and recover between reps or
between sets.
At some point the muscle
fibers say, “Enough!” and they
are stimulated to increase
their contractile proteins.
GROW!
“With X Reps you

basically hover around
the sticking point.
Ready, Set,
That way the muscle

sustains a higher
Neveux \ Model: Lee Apperson
overall force output.

Now, that’s taxing!”

158
158 SEPTEMBER
SEPTEMBER 2006
2006 \\ www.ironmanmagazine.com
Heavy
Duty
More High-Intensity Q & As
by John Little
tool as how it was used.
Barbells vs. Dumbbells During Christmas of 1995, Mike
: Did Mike Mentzer ever came to visit me and my family. In
address the issue of my garage gym I had a vintage Marcy
machines vs. dumbbells? Circuit Trainer from the early 1970s.
“Man!” Mike laughed, “I trained on
A: As a rule, Mike didn’t have his that exact same machine when I was
clients use dumbbells, except when in the Air Force. It was that and a 45-
certain pieces of equipment were pound dumbbell—that’s all they had.
not available. Some of his phone- I had some great workouts on that
consultation clients didn’t have access machine.” “How did you do with it?” I
to a Nautilus pec deck, so he’d typically asked. “The results were good enough
have them do dumbbell flyes as an to compete in the Mr. America,” he
alternative isolation movement. replied.
In his own training for competition, So by all means, use whatever’s
Mike made use of whatever was available, but where possible use
available. His preference was always equipment that’s suited to proper joint
for Nautilus machines, but he also and muscle function, such as Nautilus
used barbells and dumbbells and or MedX machines, and emphasize
other machines, depending on what good form and control of your
was available: It wasn’t so much the muscular contraction at all times.

Heavy Duty
less intense contraction. If you curls and calf raises have proven
More on Dumbbells could curl a 150-pound barbell for particularly effective.”
and Unilateral Training a maximum of one rep, you might Mike would remind you to
think that you’d be able to curl keep your purpose firmly in
Q: I train with free weights 75 pounds with each arm for one mind—that you’re a bodybuilder,
in my gym, using Mike’s rep. That’s not the case, however. not a weightlifter, and that your
Consolidated Routine. Many Because the nervous impulse is not primary purpose is not to hoist the
times I have to wait for the divided on a unilateral exercise, heaviest weights possible but to
barbell I want to become free, it’s greater, and the strength of the achieve maximum, high-intensity
as we have a lot of members at contraction is greater. So, if you contractions of the muscle or
my gym. Can I use dumbbells only curled one arm, you’d find muscles you are training to induce
on some of the exercises, or am that you could curl more than half optimum growth.
I better to wait until those guys the weight, maybe 85 pounds.
are finished with the barbell? Dumbbell training can be useful,
A: I could say that as long as you

although I prefer unilateral training
with machines. In my own training
Mass-to-Surface Ratio
apply the principle of progressive and that of my clients, I have found
resistance, your muscles can’t tell that unilateral leg extensions, Q: I’ve been using Heavy Duty
if you’re training with exercise Nautilus curls, Nautilus flyes, leg for six months and have grown
machines, barbells,
dumbbells or cinder
blocks. What matters
is that you take each If you’re training with exercise machines, barbells,
set to momentary dumbbells or cinder blocks, what matters is that
muscular failure. That’s
the key. If you can you take each set to momentary muscular failure.
perform 12 repetitions
in a given exercise but
stop at any number
shy of 12, then your
body has no reason to
change. As far as it’s
concerned, it still has
energy that you didn’t
come close to tapping.
Only a high-intensity
effort requires the
greatest adaptation.
Having said that, I
know Mike believed
that dumbbells and
certain machines,
like the early Nautilus
machines, which let
you train unilaterally,
were better for
strength training:
“The issue involved
here is unilateral vs.
bilateral training. On
occasion I have my
clients train one side
of the body at a time.
Unilateral training is
quite effective, as it
enables you to get a
Neveux \ Model: Lee Apperson
stronger contraction.
When you train both
sides simultaneously,
the neurological
impulse is divided,
which results in a

Heavy Duty
stronger at every workout. Mike walked him through the reaching up, but nothing is being
Recently, however, my mass process: provided to them. You’re only eating
increases have plateaued. “You did effect a positive change enough to maintain the first story,
Have I reached the limit of my in your muscles, as evidenced by the existing mass. ”
genetic potential already? your tremendous strength increases. In your case, I would suspect
You’ve been training to failure, that your physique might be more
A: While it’s possible to fulfill your which is what nature requires linear—naturally more straight up
genetic potential—however good or you to do to activate the body’s and down—than round or muscular.
bad—within the first 12 months of growth mechanism. That in itself So you have a disadvantageous
training, I suspect that this is not the isn’t sufficient, however. Once it’s ratio of mass to surface area, or
case, since you’ve only been training activated, you must supply it with skin. At a Toronto seminar in 1981,
for six months. You might just the nutrition it requires to build new Mike explained that all physical
have stimulated more growth than tissue, something you’re not doing. organisms create heat relative
you’re allowing yourself to produce. Visualize the activated growth to their (continued on page 164)
In other words, you’ve placed a mechanism as a moving conveyor
demand with high-intensity training
to produce a size increase, but
belt. Now picture a number of little
men standing on that conveyor
Unilateral training
you may not be providing the raw
materials necessary for your body to
belt, reaching out. They’re reaching
for the nutritional and calorie
allows you to get a
respond to that demand optimally. ‘cement’ you need to build the stronger contraction
A client of Mike’s had made terrific second story, the new muscle mass.
increases in his strength but wasn’t If you continue to consume only a in the target
eating enough for his body to maintenance level of calories, you
produce much in the way of mass. frustrate those little men. They’re muscle.
Neveux \ Model: Tommi Thorvildsen

Heavy Duty
(continued from page 161) physical “Whales live in oceans because area for his mass. Therefore, more
mass and radiate it relative to their they have to. They have so much of his calorie energy is radiated into
surface area. “But as you get bigger physical mass that their surface the atmosphere than occurs with
and bigger,” he said, “your mass areas aren’t adequate to sufficiently other body types. Bodybuilders
increases at a greater rate than your radiate the heat their great mass with this body type usually have
surface area can radiate that heat. produces. Therefore, they have to to eat large quantities of food
And the first thing your calories are live in the cold water of the ocean, just to maintain a normal body
used for is to maintain body heat.” which can absorb the heat of their temperature.”
While Mike was referring to bodies. Otherwise, they’d overheat Whatever you’ve been eating is
calorie needs diminishing with and die. A linear-physique, or not enough to provide growth. My
a significant increase in muscle ectomorphic, bodybuilder would advice is that you establish your
mass, his point is relevant to your be at the other end of the spectrum. present average daily calorie intake
situation. As he put it: He has, in a sense, too much surface and increase it by 500. If after 10 to
14 days on the higher intake you
haven’t gained a pound or two,
Your neck increase your calories by another
muscles receive 300 to 500. When Mike’s clients
indicated a problem with gaining
an enormous weight, he often suggested that they
amount of start increasing their calories. If you
find some bodyfat creeping on to
stimulation from your physique, simply reduce your
a host of other calories a bit. You’ll find the “sweet
spot” that keeps fat off but allows
exercises. your body the calories it requires to
build the muscle you’ve stimulated.
Training Neck and

Forearms
Q: Every muscle magazine I
read includes articles on how
to build baseball biceps, barn-
door lats, bulging pecs and
huge thighs. Rarely do any of
them address the issues of neck
and forearm development. To
my mind they’re important
muscles, as they are very visible
and indicate a masculine
appearance when well
developed. Unfortunately,
while I’ve had considerable
success as a beginning
bodybuilder with Mike’s Heavy
Duty training, my neck and
forearms are lagging. As much
as I liked Mike’s books, such as
High Intensity Training the
Mike Mentzer Way and The
Wisdom of Mike Mentzer, it
seems that Mike, and you, too,
give the neck and forearms
short shrift. Any suggestions?
Neveux \ Model: Joe DeAngelis
A: Since you’ve gained

appreciably elsewhere with Heavy
Duty training, your lack of progress
in the neck and forearms suggests
a genetic weakness. Almost all
bodybuilders—even the top

Heavy Duty
(continued from page 164) champs— a folded towel on your forehead The Wisdom of Mike Mentzer, all of
have at least one weak bodypart. so that you can place a dumbbell which are available from Mentzer’s
None of it was the result of a lack horizontally across the top. In official Web site, www.MikeMentzer
of concern for those bodyparts; essence, you’ll be doing neck curls. .com.
they were simply born with less Allow your head and neck to extend John Little is available for phone
muscle fiber density in those fully over the edge of the bench, consultation on Mike Mentzer’s
areas. This, I suspect, is the source and then raise them as high as you Heavy Duty training system. For
of your problem with your neck can. Perform one set for six to 10 rates and information, contact
and forearms. Neither Mike nor I reps at every second or third back Joanne Sharkey at (310) 316-4519 or
often prescribe any direct neck or workout.” at www.MikeMentzer.com, or see
forearm exercises for our clients, as the ad on the opposite page.
those muscles receive an enormous Editor’s note: For a complete Article copyright © 2006, John
amount of stimulation from a host presentation of Mike Mentzer’s Little. All rights reserved. Mike Ment-
of other exercises. Mike gave shrugs Heavy Duty training system, zer quotations provided courtesy
and deadlifts as examples: consult his books Heavy Duty II, of Joanne Sharkey and used with
“A few years ago I had a client High Intensity Training the Mike permission. IM
who made remarkable progress Mentzer Way and the newest book,
with all of his major muscles, but
his best progress was in the area
of his neck—for which he did no
direct exercises—and all he did
was shrugs and deadlifts. That’s
Forearms are
an interesting point that should probably the most
impress the advocates of volume
training, as it demonstrates worked—and
how little direct high-intensity
resistance exercise is required for overworked—
optimal results.”
A similar situation exists with the
muscle group of
forearms, which are probably the the entire body,
most worked—and overworked—
muscle group of the entire body, as as they’re directly
they’re directly involved in almost
every exercise. When you perform
involved in almost
curls, pulldowns, rows and shrugs, every exercise.
your forearms receive enormous
stimulation, often giving out before
the primary muscle you’re working.
My advice for now is to forget
about direct forearm and neck
work. Genetically weaker muscles
rarely reach full parity with the
remainder of the musculature.
Also, you’ve only been training
for six months. Over time, as you
regularly impose high-intensity
training stresses on your major
muscles, your neck and forearms
will gain mass. Be patient. If the
problem persists after another
several months of training, you

might try direct, periodic neck and
forearm work. Mike recommended
the following for training the
forearms:
“Every two or three Heavy Duty
arm workouts add a set of reverse
curls for six to 10 reps. For the
neck, employ a Nautilus 4-Way
Neck machine or lie on a bench
so that your head and neck are
dangling freely over the end. Place

Firefight
for
Firepower John A. Wise, Ph.D., Reveals Why Beta-Alanine
Is a True Muscle Intensi-Fire
by Jerry Brainum • Photography by Michael Neveux
hat limits muscular In short, it helps to soak up acid supplements. He is currently the
gains? Certainly, not produced during hard training, acid chief science officer of Natural
training hard enough that inhibits energy production in Alternatives International in San
will prevent you from working muscle. Marcos, California.
progressing at an acceptable rate. The primary muscle-buffering
Not paying enough attention to substance is called L-carnosine. It’s JB: What is beta-alanine, and
diet will also inhibit rapid size and a dipeptide, consisting of two amino how does it work in the body?
strength gains. On a more elemental acids—beta-alanine and histidine— JW: It’s an amino acid that isn’t
level, however, muscle fatigue puts bonded together. Several studies involved in structural proteins.
a major damper on muscle growth. clearly show that the limiting factor It combines with another amino
The actual causes of muscle fatigue for carnosine synthesis in muscle is acid, histidine, to form a dipeptide
during training can vary, from a lack beta-alanine. that serves as a buffer in muscle.
of sufficient carbs and calories to Beta-alanine is a comparatively In human muscle the dipeptide
dehydration. The most familiar sign obscure nutrient and is one of the combination of beta-alanine and
of impending fatigue during any few known “beta” amino acids. histidine is called L-carnosine.
particular set, however, is an intense Other amino acids are “alpha”
burning sensation in the trained amino acids and are found in the JB: Can the body synthesize
Neveux \ Photo Design by Aldrich Bonifacio \ Model: Berry Kabov
muscles. natural “L” configuration or the “D” beta-alanine?

The burn is caused by a buildup configuration, which isn’t usable by JW: Yes, but the synthesis is
of lactic acid, although it’s the acid the human body. Beta-alanine exists under some kind of limited control.
part, rather than the lactate portion, in several foods, mainly protein, and Using a supplemental form of beta-
that is the true problem. If you also forms part of the structure of alanine can significantly increase
could douse the fire that causes the B-complex vitamin pantothenic the synthesis.
muscle flameout during a set, you’d acid. Beta-alanine is metabolized
be able to train harder and thus into acetic acid, better known as JB: When were the effects of
speed gains in size and strength. vinegar in its dilute form. carnosine first discovered by
Creatine is considered one of the To find out the facts about using scientists?
most effective food supplements. beta-alanine, I interviewed John A. JW: Scientists have speculated
While it works mainly by increasing Wise, Ph.D., a co-author of most about the effects of carnosine for
muscle energy stores, it also of the recent studies examining some time, based on the known
provides some muscle buffering. the athletic use of beta-alanine effects of other dipeptides existing

in muscle. Something in muscle
was providing a buffering,
or anti-acidity, effect. The
debate was just how much
the intramuscular dipeptides
contributed to intramuscular
buffering.
JB: Speaking of buffering

effects, doesn’t common
baking soda—sodium
bicarbonate—provide a
buffering effect?
JW: Sodium bicarb works
only indirectly because it
provides buffering in the blood
but not in muscle. Because of
that, numerous studies have
failed to show any consistent
effect.
JB: Not to mention the

side effects that can occur,
such as explosive diarrhea.
Why would a bodybuilder
want to use a beta-alanine
supplement?
JW: The main advantage for a
bodybuilder would be a training
effect similar in magnitude to
that of creatine, although the
effects differ. Using creatine
allows you to train harder and
recover faster. That’s also the If you could douse
category that beta-alanine the fire that
falls into. By increasing muscle causes muscle
levels of carnosine, beta-
alanine use allows you to flame-out during a
train harder and longer before set, you should be
fatigue sets in. able to train harder
JB: So would it be fair to and thus speed
say that while beta-alanine gains in size
isn’t a direct anabolic and strength.
promoter, as hormones are,
by promoting increased
training intensity with less as soon as it enters the blood be more suitable for use in
fatigue, it can promote gains in through the activity of the enzyme endurance events?
muscle size and strength? carnosinase. Beta-alanine is far JW: Current research shows
JW: Yes, exactly. less expensive, and it’s the limiting that beta-alanine affects both
factor in promoting carnosine types of muscle fibers. The effect
JB: Since carnosine is the synthesis in muscle. in anaerobic, or fast-twitch, fibers
key to how beta-alanine works, would be greater because that’s
why not just use carnosine JB: Some studies seem the type of activity that gives you
supplements? to show that supplemental an increased acid buildup in the
JW: Carnosine does work as a carnosine is taken up more muscles. The levels of carnosine are
supplement, but it’s very expensive. rapidly in slow-twitch, or also higher in fast-twitch fibers than
Using it in doses that are efficacious endurance, muscle fibers in slow-twitch fibers, regardless
as an ergogenic aid would cost than it is in fast-twitch fibers. of training. Using supplemental
hundreds of dollars a month. Would using a supplement that beta-alanine results in an average
Ingested L-carnosine is degraded promotes carnosine synthesis 60 percent increase of muscle
into beta-alanine and histidine in muscle, such as beta-alanine, carnosine. (continued on page 180)
176 AUGUST
SEPTEMBER
2006
2006
\ www.ironmanmagazine.com
(continued from page 176) and caffeine along with the
JB: Since carnosine consists JB: Some new supplements beta-alanine in the belief
of beta-alanine and histidine contain both beta-alanine and that carbs and caffeine are
bonded together, wouldn’t histidine. Does that serve any synergistic with it and make it
taking extra histidine also lead purpose other than looking work better. Any truth to that?
to increased muscle carnosine? good on the label? JW: Simple carbs, such as
JW: No, because histidine is JW: Adding histidine to a glucose, can increase the uptake
used in protein synthesis reactions supplement that already contains of beta-alanine into muscle. The
throughout the body, and increasing beta-alanine is superfluous. It’s effect relates to increased insulin
it merely leads to increased amino similar to adding L-arginine, secretion induced by the simple
acid competition. On the other a precursor of creatine, to a sugars. Insulin promotes the entry
hand, beta-alanine is not involved supplement that contains creatine. of all amino acids—including beta-
in protein synthesis reactions and alanine—into muscle. Caffeine has
thus would directly be used for JB: Some companies also its own ergogenic effect, but that is
carnosine synthesis in muscle. include simple carbohydrates independent of the effect of beta-
alanine.
JB: Some studies show that

taking antioxidant nutrients,
Mixing beta-alanine such as vitamin E, boosts beta-
alanine uptake. Is that true?
in a protein shake JW: We don’t have any evidence
would not be a of that.
good idea. JB: What about combining
creatine with beta-alanine?
Would that be beneficial?
JW: A couple of studies—but
not all studies—do show that beta-
alanine is synergistic with creatine.
It depends on how you measure
the performance effects. The main
effect of creatine is to increase
energy levels in muscle through
increasing the phosphocreatine
content. The phosphate portion also
provides a minor buffering effect.
The main effect of beta-alanine is
to increase the buffering capacity
of muscle. Since the supplements
work differently in muscle, they can
provide a synergistic effect. But,
again, it isn’t always evident.
JB: What’s the optimal dose of

beta-alanine for bodybuilding
purposes?
JW: We’ve looked at various
dosages, such as 3.2 grams and 6.4
grams per day, and there is little
difference in effect between the two.
The carnosine increase in muscle
that results from taking beta-alanine
is time dependent. You don’t get
a loading effect in the muscle the
way you do with creatine. Using
supplemental creatine promotes a
rapid increase in muscle creatine
Model: Jonathan Lawson
content. That doesn’t happen with

beta-alanine, which produces a
more gradual increase in muscle
carnosine content.
180 AUGUST
SEPTEMBER
2006
2006
“By increasing muscle
levels of carnosine, beta-
alanine use allows you to
train harder and longer
before fatigue sets in.”
Model: Todd Smith
Using a beta-alanine supplement JB: Does it work better for such as chicken, turkey and shrimp.
leads to a rapid increase in blood men than it does for women?
beta-alanine, but that also drops JW: We’ve done several studies JB: Since some studies show
quickly, too. Based on that, we feel featuring both male and female that bodybuilders usually have
that taking several small doses is subjects, and no gender difference elevated muscle carnosine
more effective—two to four times is apparent in the results. We are levels, why would they need to
a day. The most efficacious dose is now conducting a new study that use a beta-alanine supplement?
about one to 1 1/2 grams taken two specifically examines the effects JW: Our studies have clearly
to four times a day. Taking more of beta-alanine in women, so we shown that even in trained
than the suggested doses doesn’t should know more about that soon. athletes who have elevated muscle
seem to increase the beneficial carnosine levels, you can still
effects of beta-alanine. JB: Some studies show increase carnosine further by using
that creatine works better in beta-alanine supplements. This
JB: Is there an optimal time younger people. Does that also would translate into a significant
to take the supplements? apply to beta-alanine? performance gain, even for world-
JW: Our studies don’t point to JW: Some data show that class or champion athletes.
any particular optimal time. The carnosine levels in the body drop as
important thing is supplementing you get older. Increasing carnosine JB: Are there any stimulant
over time so that you get increased levels through supplemental beta- effects, such as those linked
carnosine in the muscle. alanine use may be even more to other supplements like
effective for those over age 40, in ephedrine and caffeine, with
JB: Are there any side effects whom carnosine levels are often beta-alanine?
linked to using beta-alanine? lower. JW: No.
JW: Compared to creatine, there
is no increase in hydration, or JB: What about teenagers JB: Does beta-alanine
water retention, when using beta- and younger people? Is beta- interact with other
alanine supplements. The only alanine safe and effective for supplements? Should it be
side effect we’ve found is a slight that age group? taken alone?
flushing effect that’s similar to, but JW: The beta-alanine safety JW: In the studies conducted
on a smaller scale than, what the profile is similar to that of creatine thus far, beta-alanine has been
B-complex vitamin niacin causes. (hundreds of studies found no ingested only with simple sugars,
That happens mainly when larger adverse effects with normal use). nothing else. Mixing beta-alanine
doses are used. For those who Another thing to consider is that in a protein shake would probably
find the effect uncomfortable, more creatine and beta-alanine can not be a good idea. That relates to
taking smaller doses more often be gotten through diet. Thus, we’re competition for absorption into the
eliminates it. Taking beta-alanine not talking about pharmacological body among various amino acids
with simple sugars also blocks the levels but rather physiological levels that use the same transport system
flush effect. that are contained in various foods, to get into cells and muscle cells.

JB: How long does it typically interactions with beta-alanine?
take to notice any benefits from JW: No, there aren’t.
this supplement?
JW: The shortest studies we’ve JB: How would you say beta-
done were two weeks, but I’d say alanine compares with popular
you would likely notice beneficial food supplements, such as
effects after two to four weeks of creatine?
beta-alanine supplementation. JW: I believe beta-alanine use is
going to be equivalent to creatine. I
JB: What specifically would a think it’s going to be a safe, legal and
bodybuilder notice—increased effective supplement that can have
strength, muscle endurance an effect on performance-based
and so on? training. How much benefit anyone
JW: More reps, quicker recovery gets from beta-alanine is strongly
between reps—and a definite related to how hard the person
training effect, along with improved trains. The benefits will be more
recovery. apparent in harder-training people.
JB: Are there any known drug JB: So there’s enough
“Carnosine can
serve as an
antioxidant, so it
can have anti-aging
effects. Carnosine
levels do decrease
with age.”

existing research to claim that to beta-alanine use. Companies did have some solid research
beta-alanine is an effective that want to add beta-alanine to a behind it, are also expensive, and
supplement? supplement would need to obtain a the doses that are effective are just
JW: Without question, there is. license from us first. too expensive for most people.
In fact, when you compare the level Many companies don’t suggest a
of research on beta-alanine and JB: Although the research high enough dose for HMB, which
that on creatine, the evidence for on beta-alanine looks explains the lack of results in most
beta-alanine’s efficacy is superior to very impressive, so did cases.
creatine’s when it was introduced initial research for other
into the commercial market. supplements, many of which JB: Are there any health
worked better on paper than benefits associated with
JB: Since beta-alanine is they did in the real world. Is increasing carnosine levels in
a natural product, can any beta-alanine just another the body through beta-alanine
company sell it? passing supplement fad? supplements?
JW: My company has a patent JW: I think without doubt that JW: Carnosine can serve as an
on its use for athletic purposes. We beta-alanine will prove to be an antioxidant, so it can have anti-
have three national and multiple effective supplement for athletes. aging effects. Carnosine levels do
international patents pertaining Supplements such as HMB, which decrease with age, and I think that
would adversely affect normal
activity levels.
“Using supplemental JB: Some scientists suggest

that carnosine is a natural
beta-alanine results in inhibitor of the aging process
an average increase because it inhibits the
production of AGE, or advanced
of muscle carnosine glycation end products that are
by 60 percent.” known to produce aging effects
in many tissues and organs. In
fact, some isolated-cell studies
have shown complete cellular
regeneration when aging cells
are exposed to carnosine.
Since the effects of increased
carnosine levels in the body
have been known for some
time, why hasn’t a beta-alanine
supplement been introduced
until now?
JW: The most recent studies
that document the effectiveness
of beta-alanine are just now being
published. We’ve presented data
about beta-alanine at professional
meetings for several years, and it
is now being published widely in
professional journals. That recent
publicity about the research is what
has prompted the new interest in
beta-alanine.
JB: Would using a beta-

alanine supplement also offer
any benefits to an endurance
athlete?
JW: Recent studies show
that increasing carnosine
levels in muscle increases the
neuromuscular threshold, or the
point when muscles change from
aerobic to anaerobic metabolism.
Increasing carnosine levels

significantly raises the threshold,
meaning an endurance athlete can “We feel that
increase power output and maintain
this enhanced power without taking several
experiencing fatigue from excess
acid in the muscle. small doses of
JB: Does beta-alanine have beta-alanine
any particular taste?
JW: No, it has no discernible seems to be more
taste.
effective. The
JB: What’s your feedback thus
far from athletes who’ve used
the supplement?
most efficacious
JW: A number of elite athletes
have used beta-alanine during
dose is about one
training for major international
competitions and have experienced
to 1 1/2 grams
record-breaking performances.
taken two to four
JB: Research shows that
about 80 percent of people times a day.”

respond to creatine use, with used supplements that contained
another 20 percent being creatine, taurine and beta-alanine, “A number of elite
nonresponsive. Do some people and they showed no negative effects
fail to respond to beta-alanine? on either beta-alanine or taurine athletes have
JW: There’s a possibility, but we uptake.
don’t have enough information to used beta-alanine
definitely answer the question. We JB: Many dietitians would
have done studies showing that
about one out of 30 people doesn’t
suggest that you should not
waste money on beta-alanine
during training for
show increased muscle carnosine
levels after using beta-alanine for
supplements, since it exists
naturally in several foods
major international
short periods, such as two weeks.
Why that happens isn’t known,
and exercise itself increases
muscle carnosine levels. How
competitions and
but it may relate to an inability to
effectively absorb beta-alanine into
would you respond to such a
criticism?
have experienced
the muscle tissue. JW: Our studies show that beta-
alanine will still increase muscle
record-breaking
JB: Are there any known carnosine levels in athletes, even if
medical contraindications to they consume foods rich in beta- performances.”
using the supplement? alanine or carnosine and even if
JW: At this time we don’t know of they train hard. same category that creatine was
any medical condition that would when it was first introduced into
prevent anyone from using it. JB: Should it be cycled? the market. One reason why
JW: We have no data suggesting creatine prices have declined is
JB: Beta-alanine shares the that you would need to discontinue because of increased demand and
same amino acid transport beta-alanine use. Unlike what more efficient production. Beta-
mechanism as taurine, another happens with creatine, there is no alanine is not an overly expensive
amino acid. Does that mean known decrease in beta-alanine supplement in relation to other food
that people should separate absorption with continued use, thus supplements sold today.
taurine use from beta-alanine making it unnecessary to cycle the
intake? supplement. Editor’s note: The patented
JW: It could be a potential formula of beta-alanine is available
problem because of the competition JB: How does beta-alanine in the new supplement Red Dragon,
issue, but we haven’t seen any compare in price to other $29.95 for 120 capsules. To order,
depletion of muscle taurine levels supplements, such as creatine? call (800) 447-0008, or visit www
in any of our studies. A few studies JW: Beta-alanine is in the .Home-Gym.com. IM
“The levels of carnosine

are higher in fast-twitch
fibers than in slow-
twitch fibers.”
186 AUGUST
SEPTEMBER
2006
2006
Sprint
to New Gains
The Forgotten Resistance
Exercise Can Rip You Up
and Take Your Lower-
Body Development
to a New Level
by Dwayne Hines II

R
unning is a type of resis- fast. Even though it’s largely an an- The track affords a few distinct ad-
tance training that often aerobic event, sprinting helps shed vantages. You’ll know how far you are
gets overlooked in the the extra pounds because resting running (the football field inside the
typical workout program. metabolic rates are really boosted track is usually marked off in 10-yard
The style of running that by hardcore sprinting. The body incre-
qualifies as resistance training is changes shape according to the ments),
sprinting—all-out running for brief demands put upon it, and sprinting and you
periods of time. Jogging is aerobic; and fat are not compatible. Once will have
sprinting is anaerobic. you start sprinting, your body will a surface
It turns out that there are a host start to change shape—fast. with
of factors that make sprinting an Where do you sprint? If your some
attractive option for bodybuild- only training haunt has been the give to it.
Photo: Tony Duffy
ers. Sprinting provides a terrific leg local gym, you’ll have to extend Sprint-
workout. In fact, sprinting is one of your borders. Fortunately you can ing
the top ways to work all of the leg do it for free—the best sprinting should
muscles, especially the hamstrings. venue is the local track. Check your be ap-
The next time you’re channel surf- neighborhood for a middle school, proached in the same manner as
ing with your TV remote in hand, junior high, high school or college. weight training: Begin by stretching
stop when you see some sort of and warming up before moving on to
track meet and check out the hams the main course. Former collegiate
on those sprinters. The glutes get a sprinter Mark Young points out, “If a
great workout as well. Sprinting should person has done no substantial run-
Personal trainer Paige Waehner
notes, “Do you watch the Olympics?
be approached in ning in the recent past, then he or she
needs to build a good base. The key
If so, you’ve probably noticed that
sprinters have muscular legs and
the same manner is to always start out very gradually,
and slowly work your way up to full
tiny butts. The reason is because of
all the sprinting they do during their
as weight training: sprinting speed over several weeks
or months. Starting out too quickly
training.”
When it comes to the benefits of
Begin by stretching is where you run into injuries. Log
some miles on the road three times
sprinting, consider this: When was
the last time you saw a fat sprinter?
and warming up a week for three weeks or so [before
starting the sprinting workouts].”
Yeah, stair climbing, power walking before moving on Once you have that base of endur-
and stationary biking all burn the fat ance built up a bit, start your first
off—eventually. Sprinting gets it off to the main course. sprinting session by jogging a half

Sprint to New Gains

Incremental Workouts
Sprinting should be performed incrementally. The increment is
a time of rest between sprints equal to or greater than the time
spent sprinting. A good rule of thumb is to take twice as long for the
rest period as the sprint time. For instance, if your sprint took 10
seconds, you would rest for 20 seconds before you perform the next
sprint. Active rest is best, like walking back to the original starting
line before the next sprint is performed. The intensity of the sprints ™
NxCare delivers
is also increased incrementally as your body becomes accustomed to
the workout.
the strongest
muscle-building
Neil Gresham at PlanetFear.com points out the process of using
intervals: “During a training session, no sprinter or middle-distance
and fat-burning
runners in their right mind would ever dream of running every rep- stacks!
etition of a distance at their absolute maximum. They decide on a
set pace, a set number of work intervals, a set recovery time (or rest
interval), and they aim to complete all the work, but only just!—or
perhaps to burn out only on the very last one. By definition, this
means that the first few work intervals will feel relatively easy; but as
the session progresses, you will start to feel under increasing pres-
sure by the stopwatch, until, at the end, it will be all you can do to
squeeze out that final interval. Hence there is progression within the
session, which ultimately reaches an intensity climax.”
—D.H.
mile—two laps around the

track—before moving on
to the faster stuff. “I always
suggest a person jog very
slowly for about one-half • NITRO T3™
mile or so to warm up,” • ANAVOL™
Young continues. “This AMINOVOL™
•
gets the heart pumping,
and, by the way, the heart • HARDCORE M.A.S.S.
Book™
is a muscle and also needs
to be stretched. Then do a
good stretch routine. Then
a little more jogging to
completely loosen up.”
Begin the sprinting with
easy swing sprints—100-
yard runs at about 50 per-
cent of maximum effort,
keeping your knees pump-
ing fairly high and focusing
on relaxing throughout the
full run. Perform a couple
of these, and then it is time
to go a little harder.
• Methyl LEAN™
“I always • Methyl RIPPED™
suggest a •
•
Methyl DRY™
Hardcore R.I.P.P.E.D.
person jog Book™
very slowly Mass-system.com

for about one- Ripped-system.com
half mile or so
to warm up.” For
wholesale
inquires:

Sprint to New Gains

Stretching is important
before all-out efforts,
be it in the weight
room or on the track.
For your initial workout perform where you are performing several
three sprints of 40 yards at approxi- sprints in the 50-to-100-yard range
mately 65 percent of your estimated at intensity levels varying from 70
maximum effort, and then call it percent up to 100 percent at each
a day. It’s important to ease into workout.
sprinting, so gradually increase the From that point you can move
difficulty of the workout from that on to longer sprints. Young points
base beginning session. Build up out that the first forays into the
by increasing the number of sprints range of 50-to-200 yards “should
you perform, the distance and the not be done anywhere close to
effort you put into them. Over the full speed. When beginning, they
course of the next two to three should be done at half speed at
months aim at getting to the point most. The speed can be increased
as strength increases and fitness
improves.” Young recommends
working up to sprints of 2x50
How often should meters, 3x100 meters and 3x200
meters.
you sprint? One How often should you sprint?
One session a week will work great,
session a week especially if you’re weight training
and also doing some cardiovascu-
will work great, lar, or aerobic, training. A session a
especially if you’re week will work the legs thoroughly
and keep the glutes and hams
weight training and tight, as well as leave room for the
growth and repair necessary from
also doing some your weight workouts.
Sprinting is a great way to take
cardio training. your legs to the next level, trim fat
off your physique and tighten up
Remember, your glutes to boot. If you’re look-
ing for some hot new exercise,
sprinting is taxing don’t overlook the potential pow-
erhouse results you can get from
leg work. sprinting. IM

The
Metabolic
Syndrome Is This Sneaky Insulin Resistance Ruining
Your Workouts and Your Health?
by Jerry Brainum
Design by Aldrich Bonifacio\ Neveux \ Model: Steve McLoed

lthough he had 25 years his annual medical exam. His
of bodybuilding-training blood tests showed a low level
experience, Louis B. of protective high-density-
had been slacking off lately. lipoprotein cholesterol (HDL),
Personal and job pressures coupled with high blood
caused him to miss workouts triglycerides, or fat.
with increasing frequency. Even worse, his blood
That was apparent in his pressure was high, and so was
widening waistline, since he his fasting glucose level. That
hadn’t reduced his food intake put Louis among the 27 percent
to match his reduced training. of Americans who have the
But the biggest shock came at metabolic syndrome.

Metabolic Syndrome
Lifting weights favorably

affects several of the
features associated with the
metabolic syndrome.
Neveux \ Model: Darrell Terrell

The metabolic syndrome has had abdominal fat, particularly deep-
various names over the years, such lying, or visceral, fat; poor blood
as Syndrome X, Reavan Syndrome, lipid levels; high blood pressure;
insulin resistance syndrome and and insulin resistance with or
the deadly quartet. While scientists without glucose intolerance. It is
continue to debate the full also characterized by a systemic
diagnostic criteria for the metabolic chronic inflammation that is
syndrome, most agree that having directly related to increased
three out of the following five visceral fat stores, as we shall see.
features puts you in the club: Aggravating the inflammation is
•A waist size greater than 40 an increased tendency to form
inches in men, 35 inches in blood clots, which is directly
women. linked to heart attack and stroke.
The metabolic syndrome is
•Low fasting high-density- more common among African-
lipoprotein cholesterol levels, Americans, Hispanics, Asians
below 40 in men and below 50 in
and Native Americans, though it
women.
can affect anybody. In fact, the
•An elevated fasting blood syndrome is now increasingly
triglyceride level of 150 or more. showing up in children and
teenagers, likely the result of
•A fasting blood glucose level
above 115 milligrams per
deciliter of blood. One characteristic of the
•A blood pressure reading syndrome is having a lot of
higher than 130/85.
The primary components
abdominal fat, particularly
of the metabolic syndrome deep-lying, or visceral, fat.
are having a lot of

Metabolic Syndrome
The syndrome is now
increasingly showing up
in children and teenagers,
likely the result of poor diets
combined with lack of exercise.
made it clear that bodyfat
releases numerous chemicals
that have potent effects on
health.4 Collectively referred to
as adipokines, the chemicals
are released in greatest quantity
from visceral fat. Many promote
inflammatory conditions
throughout the body; medicine
now recognizes inflammation
as the underlying cause of most
degenerative health conditions.
Excess visceral fat is the basis of
the metabolic syndrome, although
hormones also come into play. Even
those who are only moderately
fat show increased incidence of
coronary artery disease.
A roll call of adipokines tells a
cautionary tale:
Neveux \ Model: Aaron Swanson
•Adiponectin. One of few
good guys among adipokines,
adiponectin is an anti-inflammatory
agent against insulin resistance,
the cornerstone of the metabolic
syndrome.5.6 When adiponectin is
elevated, most other inflammatory
adipokines, including C-reactive
protein (CRP) and fibrinogen, are
poor diets combined with lack of decreased. Decreased adiponectin
exercise.1,2 Surveys show that 6.4
Bodyfat: Much More levels are linked to higher bodyfat
percent of Americans aged 12 to 19 Than Meets the Eye levels, decreased insulin sensitivity,
poor blood lipid levels and
have it, and risk increases with age.
By 2040 an estimated 40 percent In years past bodyfat, which increased cardiovascular disease
of Americans will be afflicted with consists of triglycerides, a form of risk. Lack of adiponectin may be the
the syndrome, and it will supersede saturated fat, was thought to be basis for most of the inflammatory
cardiovascular disease as the nothing more than a storage depot symptoms of the metabolic
leading cause of death. for excess energy. You
The metabolic syndrome’s ate too much, didn’t
constellation of symptoms do enough exercise to
predisposes you to various burn excess calories,
diseases: cardiovascular disease, and those calories
diabetes, chronic kidney disease, took an express route
elevated uric acid, gout, kidney to fat cells. While
stones, fatty liver, gallstones and obesity was considered
mental decline. The good news is unattractive, the
that it is completely preventable, health concerns
via diet and exercise, though in about it were limited
some cases certain drugs may also to its adverse effects
help.3 on cardiovascular
To understand the dangers function, blood
that lie beneath the metabolic pressure and risk of
syndrome, you need to know about diabetes.
bodyfat. More recently,
however, scientific
findings have

Metabolic Syndrome
By 2040 the syndrome will
supersede cardiovascular the body’s failure to recognize
it. The effect was the same: Lack
disease as the leading of leptin activity resulted in
lack of appetite control, which
cause of death. perpetuates fat. High-fat diets
lower leptin levels, while fish
accumulation of fat in the liver that oil and aerobic exercise reduce
can eventually lead to liver failure. leptin resistance.10
Sound great? Hopes for the end • Visfatin. Found in visceral fat,
of obesity were dashed when it as the name implies, this adipokine
was discovered that obese people acts like insulin in liver, muscle and
already produce excess leptin. The fat. In short, it promotes fat gain.
problem wasn’t a lack of leptin but • Glucocorticoids. Those who
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syndrome. Jay Cutler, IFBB Pro & Arnold Classic Champion
Adiponectin
protects heart function
especially. Hypertrophy of skeletal
muscles is a primary focus of
bodybuilding, but when a heart
Remember
on long-term high blood pressure
overload starts to grow, the result is
you get
heart failure. Having high levels of
adiponectin prevents the excessive
heart growth associated with
what
disease.7
Smoking cigarettes lowers you
protective adiponectin, and so
does oxidative stress, which is
linked to a high level of bodyfat.8,9
pay for!
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Metabolic Syndrome
suffer from an excess of cortisol, acids but also impairs the activity work with cortisol to break down
an adrenal hormone, have the of the main enzyme required for muscle. TNF-a is secreted from
disease Cushing’s syndrome. One glycogen synthesis in muscle. macrophages, or immune cells,
of its characteristics is an increase Those with insulin resistance have located in visceral fat. Interestingly,
of fat stores, especially in the more cortisol receptors in muscle, TNF-a actually stimulates fat
central, or trunk, area of the body. implying that insulin resistance breakdown, or lipolysis, but it’s
Many aspects of the metabolic may be related to increased muscle linked to elevated insulin levels,
syndrome resemble Cushing’s catabolism. insulin resistance and higher
disease, including the excess fat •Free fatty acids. Obese people blood pressure, all of which cancel
in the gut area. Excess cortisol is show elevated blood levels of free lipolysis. Excess TNF-a is also
linked to obesity because it turns fatty acids, mainly coming from linked to cardiovascular disease.
out that fat cells contain the enzyme visceral fat. That promotes excess Other adipokines associated with
that converts inactive cortisone insulin secretion, which itself results inflammation include interleukin-6,
into active cortisol. That leads to in increased bodyfat.11 Excess plasminogen-activator inhibitor-1
locally enhanced cortisol activity in free fatty acids also blunt growth and angiotensin.
fat cells. Rats that are bred to lack hormone release, explaining why The good news is that visceral fat
the cortisone-to-cortisol enzyme obese people show less growth can be reduced through exercise
in fat cells show smaller visceral hormone response. A sustained and diet, mainly because it’s more
fat depots, which translates into elevation of insulin induced by metabolically active than other
less chance of having metabolic free fatty acids leads to the death forms of bodyfat. Keep in mind that
syndrome. of beta cells in the pancreas, fat begets fat. Excess bodyfat leads
Cortisol interferes with the where insulin is produced. Result: to insulin resistance and higher
actions of other hormones, diabetes. Elevated FFAs can produce levels of insulin, which promote
including growth hormone, insulin resistance in muscle and bodyfat. Fatter people release higher
testosterone and insulin, inhibiting liver as well. They induce oxidative levels of FFAs, which interfere with
the release of insulin from the stress and promote elevations in insulin activity, leading to insulin
pancreas, which itself leads to the inflammatory adipokines.12 resistance.
insulin resistance. In muscle, FFAs also impair vascular function, Continuous release of fat
cortisol not only breaks down amino which can result in cardiovascular interferes with the muscles’ using
mortality. glucose as a source of energy.
A hypothesis suggests that The excess glucose, in turn, leads
once the level of subcutaneous to higher insulin levels, with the
fat is saturated, fat cells release glucose shunted into fat deposits.
adipokines that block further fat Insulin promotes fat storage by
synthesis. So instead of being stored increasing the activity of the fat
in fat cells, the fatty acids get into cell enzyme lipoprotein lipase
the blood, then deposited in various while blunting the activity of the
organs, limiting organ function. A fat-releasing enzyme, hormone-
fatty liver’s levels of blood lipids can sensitive lipase. Obese insulin-
lead to cardiovascular disease. In insensitive rats still respond
muscle excess fatty acids interfere to insulin’s lipoprotein lipase-
with glucose uptake, resulting in promoting activity.
insulin resistance. One reason
weight training relieves insulin
resistance is that larger muscles
have a greater capacity to store as
well as burn fat. That makes insulin
work better and helps prevent
both the metabolic syndrome
and diabetes.13
•Tumor necrosis
factor-alpha. TNF-a is a pro-
inflammatory adipokine that
stimulates the release of other
inflammatory mediators, which
Excess cortisol is linked to obesity as well

as muscle catabolism. It interferes with the
actions of growth hormone, testosterone and
insulin. P.S. supplements can help.
metabolic syndrome. You Can Get
Is It a Question of The cause of visceral fat is intake
Hormones? of excess calories and not enough
physical activity to burn them. It
Bigger,
The primary cause of the
metabolic syndrome is clear:
turns out, though, that visceral fat
levels are also affected by hormones,
Stronger
excess visceral fat. The release of
inflammatory adipokines by visceral
or more precisely lack of hormones.
Visceral fat is rich in androgen
and Leaner
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volatile free fatty acids that results interaction with testosterone. Big
in insulin resistance, explains all T inhibits lipoprotein lipase, the
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As men get older, free and total of ugly bodyfat disappear. (Learn the Carb-
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Metabolic Syndrome
as well as SHBG. Some studies, are associated with a twofold that composes HDL, and it lowers
however, show that lower levels of to fourfold increased risk of elevated triglycerides through
SHBG predict metabolic syndrome developing metabolic syndrome increasing insulin sensitivity and
in both men and women.15 That in middle-aged, nonobese men.16 fostering lower bodyfat levels. On
makes sense because insulin is Giving them testosterone can the other hand, giving testosterone
known to lower SHBG. directly influence that by helping also lowers SHBG.
Another study found that low prevent it. For example, it increases Estrogen promotes fat deposition,
SHBG and total testosterone levels the liver production of the protein not in the gut but in the lower body,
much to the chagrin of many
women. But fat located in those
areas stays where it is and
doesn’t affect body metabolism.
Even so, a deficiency of
estrogen in women produces
many of the same effects as
the metabolic syndrome,
such as an unhealthy lipid
profile. Some studies show that
estrogen in women may help
control the level of visceral fat.
Obesity in women is linked to
estrogen-related breast cancer
onset. Excess insulin increases
estrogen activity through
decreasing SHBG, which binds
estrogen as well as testosterone
in the blood. Insulin also
promotes the conversion of
androgens in women into
estrogen.
The Exercise
Connection
Fortunately, visceral fat is
highly subject to oxidation, or
burning, and thus is the first
to go when you exercise and
diet. A number of studies have
confirmed that cardiovascular
fitness has an inverse
relationship with the level of
visceral fat and, subsequently,
metabolic syndrome.17 The
effect of exercise is so potent
that it overcomes the negative
One study found that aspects of metabolic syndrome,
the risk of dying from even in the presence of excess
visceral fat.
the cardiovascular In a study reported in the
complications of July 2005 issue of the journal
Circulation, 10,498 subjects
metabolic syndrome were evaluated for their
level of physical fitness, then
was high, but the checked again five years later
Neveux \ Model: Tamer Elshahat
risk was completely to determine the occurrence

of metabolic syndrome. In
eliminated by both men and women it
high levels of declined with increasing levels
of cardiovascular fitness. The
cardiovascular risk was 26 percent lower in
moderately fit men and 53
fitness.
Weight training, too,
should favorably
affect the incidence
of metabolic
syndrome because
muscle is related to
insulin sensitivity.

Metabolic Syndrome
Cardiovascular
percent lower in highly
fit men than in their fitness increases
less fit counterparts.
Fit women showed a
HDL levels, lowers
20 percent lower risk, triglycerides,
while highly fit women
showed a 63 percent decreases insulin
lower risk of developing resistance and
metabolic syndrome.
Still another promotes increased
study found that the
risk of dying from
oxidation of
the cardiovascular visceral fat.
complications of
metabolic syndrome
was high, but the risk was
completely eliminated by a high
level of cardiovascular fitness.18
Cardiovascular fitness increases
Neveux \ Model: Dan Gwartney
HDL levels, lowers triglycerides,

decreases insulin resistance and
promotes increased oxidation of
visceral fat.
Weight training, too, should
favorably affect the incidence
of metabolic syndrome because
While fewer carbs are a key

weapon, you also need to
pay attention to the type of
fat you eat.
muscle is related to insulin
sensitivity. Glucose can enter
muscle without the presence of
insulin during exercise; in fact,
insulin release is blunted during
exercise by the great amounts of
catecholamines—epinephrine and
norepinephrine—released. Lean
Neveux \ Model: Berry Kabov
muscle mass fostered by weight

training is responsible for 70 to
85 percent of insulin-stimulated
glucose removal. The beneficial
effects of lifting weights in both the

Metabolic Syndrome
prevention and treatment of the carbohydrate intake worked against
metabolic syndrome have been
Can Diet Help? the higher triglycerides and lower
confirmed in recent studies. Is there a diet that will help to HDL that a higher carb intake,
Like aerobic exercise, weight prevent the metabolic syndrome? especially refined carbs, promotes.
training favorably affects several That’s a controversial subject. Many Carbs’ effects on triglyceride levels
of the features associated with the scientists suggest that any diet that are greater in men than in women.
metabolic syndrome. Lifting weights lowers bodyfat levels will effectively Light to moderate alcohol use
lowers bodyfat and increases HDL improve the syndrome’s symptoms. also appears to prevent metabolic
levels, reduces elevated blood Others suggest that since oxidative syndrome. Alcohol intake in
pressure and favors increased stress produced by adipokines is moderate amounts increases
glycemic control, or better glucose the underlying cause, a prudent HDL levels, lowers LDL oxidation
use in the body. A recent study of diet would feature a lot of fruits linked to CVD and decreases both
3,233 men, aged 20 to 80, found an and vegetables, the best dietary blood pressure and insulin levels
inverse relationship between the antioxidant sources. while increasing insulin sensitivity.
onset of the metabolic syndrome On the other hand, a recent study All this reverses, however, with
and muscular strength.19 Muscular made a good case for following heavy alcohol intake. Drinking a
strength was found to protect both a low-carbohydrate diet to both lot increases not only triglyceride
normal and overweight men, over a treat and prevent the syndrome.21 levels but also visceral fat deposit—
broad age range. Stronger men had Restricting carbs lowers high witness the potbellies of heavy
a 34 percent lower risk of acquiring fasting-glucose and resting-insulin drinkers.
the metabolic syndrome than levels, reduces elevated blood Increasing exercise, lowering carb
weaker men. triglycerides, raises HDL and intake and indulging in moderate
According to another study, lowers elevated blood pressure. By alcohol intake decrease the
while both cardiovascular and contrast, a lowfat, high-carb diet incidence of metabolic syndrome
weight training protected against increases triglyceride levels, lowers by more than 45 percent. While
the syndrome, lifting weights went HDL and worsens glycemic control. eating fewer carbs is a key weapon,
beyond aerobics alone.20 This study Lifestyle factors, says another you also need to pay attention to
showed that lifting weight lowered study, can prevent the syndrome.22 the type of fat you consume. Many
the risk in normal, overweight and Physical activity or exercise is low-carb-diet plans suggest that
obese men 73 percent, 69 percent probably the most vital safeguard. fat is irrelevant, but saturated fat is
and 62 percent. The study also confirmed that lower linked to insulin resistance in the
Muscular strength
was found to
protect both normal
and overweight
men over a broad
age range.
Neveux \ Model: Rehan Jalali

Metabolic Syndrome
According to another study,
while both cardiovascular
and weight training
protected against the
syndrome, lifting weights
went beyond aerobics alone.
Neveux \ Model: Marvin Montoya

Metabolic Syndrome
Of course, a prudent diet The Supplement
would feature a lot of fruits Syndrome
and vegetables, the best Certain supplements are
dietary antioxidant sources. useful adjuncts:
•Magnesium, chromium and
vanadyl help to control insulin
servings a day of antioxidant- sensitivity and affect glucose
rich fruits and vegetables. control. Also useful are green tea29
Remember, adipokine-related and large doses of the B-vitamin
inflammation from visceral fat biotin (nine to 16 milligrams daily)
comes from oxidative reactions. and cinnamon extract, which
corrects defects in cellular insulin
literature. 23 So it’s better to focus
on more healthful monounsaturated
and polyunsaturated fats, such
as the omega-3 fats found in fatty
fish.24
Equally important is fiber.25 Fiber
affects glycemic control, delaying
the entry of high-glycemic-index
TAP INTO YOUR
carbs into the blood,26 in turn
lowering the insulin response.
Fiber, particularly the soluble fiber
BODY’S POTENTIAL
found in various fruits and beans,
also independently lowers elevated
blood fats. Demand
A good alternative to a low-carb
diet is following a “Stone Age” eating Real Science.
plan. That comes down to a high-
fiber, low-sodium diet that is high
Get Real
in protein but low in saturated fat Results.™
and refined carbs. Its characteristic
foods are fruits, vegetables, berries,
nuts, fish, chicken, turkey and other
lean protein sources, and it will
reliably prevent the onset of the
metabolic syndrome by keeping
bodyfat low and promoting a high
antioxidant intake.
Since stress is linked to excess
cortisol release, which favors the
deposition of fat in the abdominal
area, you should do all you can
to avoid excess stress.27 Taking
food supplements that may
modify cortisol release, such as
phosphatidylserine, also may be
useful. Get an adequate amount of
sleep; sleep deprivation increases
cortisol and promotes insulin
resistance.28
The elevated blood pressure
that occurs in the metabolic
syndrome can also be dealt with
through a judicious program of
exercise and diet. Losing fat alone
lowers blood pressure. Reducing
sodium intake also helps, as does
increasing calcium, magnesium and
www.muscle-link.com
potassium. An easy way to get these
nutrients is with a minimum of five
Visit for the weekly super special!
Metabolic Syndrome
interactions (one to six grams daily). bood-lipid-lowering nutrient, but foods that causes a huge increase
•Lipoic acid, or ALA, lowers only in doses of 1,000 milligrams a in blood triglyceride levels and gets
elevated glucose independently day or more. shunted directly into visceral fat
of insulin and works as an •Avoid processed carbs, such stores. The same is true for trans
antioxidant in fat and water- as high-fructose corn syrup, a fats, which lower HDL and increase
soluble environments. Lipoic common ingredient in processed LDL, thus making a bad situation
acid helps recirculate
other antioxidants, such
as vitamins C and E,
after they’ve oxidized.
It increases levels of the
important built-in anti- Fit women showed
inflammatory antioxidant a 20 percent lower
glutathione. The optimal
dose is 600 milligrams daily. risk, while highly
Divide the doses, since ALA
lasts only about one to two
fit women showed
hours in the blood. a 63 percent lower
•Several supplements
can help safely reduce risk of developing
elevated blood fats. They
include policosanol (20
metabolic syndrome.
milligrams daily); plant
sterol supplements (taken
with food, they prevent
cholesterol absorption);
and omega-3 fats found
in fish oil, which can
lower elevated blood
triglycerides by 60 percent.
Red yeast rice extract
contains lovastatin and
other substances that lower
blood cholesterol. A rat-
based study showed that
eating a diet containing
1 percent green tea,
which would be the
equivalent of drinking
about 800 milliliters of
green tea daily, reduced
cholesterol absorption by
37 percent. Tocotrienols, a
type of vitamin E, inhibit
cholesterol synthesis in
the liver much as statin
drugs do minus the side
effects; gamma and delta
tocotrienols are 30 times
more effective than the
alpha version. (By the way,
since vitamin E, as alpha-
tocopherol, interferes
with the lipid-lowering
effects of tocotrienols,
you should separate your
Neveux \ Model: Jennifer Micheli
intake of tocotrienols from

tocopherol by 12 hours.)
Pantetheine, a form of
the B-complex vitamin
pantothenic acid, also
lowers blood lipids. Niacin
is probably the most potent
Metabolic Syndrome
worse. the syndrome. Since the damage is
•Of the amino acids, arginine and caused by oxidation, a high intake Avoid processed
taurine favorably affect both blood of dietary antioxidants may help
pressure and heart function. Also prevent it. Exercise also induces carbs, such as high-
useful are garlic and Coenzyme Q10 internal antioxidation enzymes.
supplements. fructose corn syrup,
The incidence of the metabolic
syndrome is going to increase over a common ingredient
Dipping Into the next 20 years, but you don’t have
the Gene Pool to become one of its statistics if you in processed foods
adhere to the principles discussed
A recent study done with mice
here. You also get the additional that causes a huge
showed that a gene defect may
bonuses of less bodyfat and
trigger the syndrome.30 The gene
increased lean mass, or muscle. increase in blood
codes for an enzyme called NEIL-1
DNA glycosylase, which is involved
References
triglyceride levels
in the repair of oxidation-induced
damage to cellular DNA. When mice 1 Weiss, R., et al. (2004). Obesity and gets shunted
were bred to lack that gene, they
and the metabolic syndrome in chil-
showed various symptoms:
dren and adolescents. Obstet Gyn directly into visceral
•Severe obesity (the mice weighed Survey. 59:822-824.
more than twice as much as their 2 Steinberger, J. (2003). Diagnosis fat stores. The same
normal littermates) of the metabolic syndrome in chil-
•Enlarged, fatty livers; insulin dren. Curr Opin Lipidology. 14:555- is true for trans fats,
559.
levels four times above normal
3 Vitale, C., et al. (2005). Metfor- which lower HDL and
•Elevated levels of inflammatory min improves endothelial function
adipokines in patients with metabolic syn- increase LDL.
The scientists who conducted drome. J Internal Med. 258:250-556.
the study think that many humans 4 Hutley, L., et al. (2005). Fat as Sciences. 330:280-289.
may have similar damage that an endocrine organ: relationship to 5 Trujillo, M.E., et al. (2005).
predisposes them to developing the metabolic syndrome. Am J Med Adiponectin: (continued on page 234)
The effect of exercise

is so potent that it
overcomes the negative
Neveux \ Model: El Idrise Ward
aspects of the syndrome

even in the presence of
excess visceral fat.

(continued from page 231) journey Intern Med. 164:1092-1097.
from an adipocyte secretory protein 19 Jurca, R., et al. (2005). Asso-
to biomarker of the metabolic syn- ciation of muscular strength with

drome. J Int Med. 257:167-175. incidence of metabolic syndrome
6 Matsuzawa, Y., et al. (2004). in men. Med Sci Sports Exerc.
Adiponectin and the metabolic 37:1849-55.
syndrome. Ateriosc Thromb Vascular 20 Jurca, R., et al. (2004). Asso-
Biology. 24:29-33. ciations of muscle strength and

7 Berg, A.H., et al. (2005). Adipose aerobic fitness with metabolic
tissue, inflammation and cardiovas- syndrome in men. Med Sci Sports
cular disease. Circ Res. 96:939-949. Exerc. 36:1301-1307.
8 Iwashima, Y., et al. (2005). As- 21 Volek, J., et al. (2005). Carbo-
sociation of hypoadiponectinema hydrate restriction improves the

with smoking habit in men. Hyper- features of metabolic syndrome.
tension. 45:1094-1100. Metabolic syndrome may be
9 Hattori, Y., et al. (2005). Angio- defined by the response to carbo-
tensin-2-induced oxidative stress hydrate restriction. Nutrition and
elicits hypoadipnectinemia in rats. Metabolism. 2:31.
Diabetologia. 49:1066-1074 22 Zhu, S., et al. (2004). Lifestyle
10 Dyck, D.J. (2005). Leptin sensi- behaviors associated with lower
tivity in skeletal muscle is modulat- risk of having the metabolic syn-
ed by diet and exercise. Exer Sports drome.Metabolism. 53:1503-1511.
Sci Reviews. 33:189-194. 23 Vessby, B. (2003). Dietary fat,
11 Perseghin, G. (2005). Muscle fatty acid composition in plasma
lipid metabolism in metabolic and the metabolic syndrome. Curr
syndrome. Curr Opin Lipidology. Opin Lipidology. 14:15-19.
16:416-420. 24 Graham, I.A., et al. (2004).
12 Ferrucci, L., et al. (2006). Rela- The use of very long chain polyun-
tionship of plasma polyunsaturated saturated fatty acids to ameliorate
fatty acids to circulating inflamma- metabolic syndome: an alternative
tory markers. J Clin Endocrin Metab. source to fish oils. Nutrition Bul-
91:439-446. letin. 29:228-233.
13 Cherian, M., et al. (2006). The 25 Delzenne, N., et al. (2005).
role of saturation of fat depots in the A place for dietary fiber in the
pathogenesis of insulin resistance. management of the metabolic syn-
Med Hyptheses. 66(4):763-768. drome. Curr Opin Clin Nutrition
14 (2005). Hypogonadism and Metabolic Care. 8:636-640.
metabolic syndrome: implications 26 Sahyoun, N.R., et al. (2006).
for testosterone therapy. J Urology. Whole grain intake is inversely

174:827-834. associated with the metabolic
15 Hajamor, S., et al. (2003). Re- syndrome and mortality in older
lationship between sex hormone- adults. Am J Clin Nutr. 83:1241-31.
binding globulin levels and features 27 Vitliano, P., et al. (2002). A path
of the metabolic syndrome. Metabo- model of chronic stress, the meta-

lism. 52:724-730. bolic syndrome, and coronary
16 Kupelian, V., et al. (2006). Low heart disease. Psychosomat Med.
SHBG, total testosterone and symp- 64:418-435.
tomatic androgen deficiency are 28 Karlsson, B., et al. (2001). Is
associated with development of the there an association between shift

metabolic syndrome in non-obese work and having the metabolic
men. J Clin Endocrin Metab. In syndrome? Occup Environ Med.
press. 58:747-752.
17 Lee, S., et al. (2005). Cardiore- 29 Anderson, R.A., et al. (2002).
spiratory fitness attenuates meta- Tea enhances insulin activity. Agric

bolic risk independent of abdominal Food Chemistry. 50:7182-7186.
subcutaneous and visceral fat in 30 Vartanian, V., et al. (2006).
men. Diabetes Care. 28:895-901. The metabolic syndrome result-

18 Katzmarzyk, P., et al. (2004). ing from a knockout of the NEIL-1
Cardiorespiratory fitness attenuates DNA glycosylase. PNAS. 103:1864-
the effects of the metabolic syn- 1869. IM
drome on all-cause and cardiovas-
cular disease mortality in men. Arch

Aerobic Muscle
Cardio Training for Faster
Muscle Growth—and
What About
Weighted Cardio?
by Jerry Robinson
Photography by Michael Neveux
S
ay aerobics to most bodybuilders, and you’ll usually get one of the following
responses: eyes rolled skyward, grudging concessions that aerobic work is
important for health (but not bodybuilding), some minimal enthusiasm for
cycling or running as a means of cutting up.
None of those represents The Truth. The truth is, aerobic training is es-
sential to the foundation of a high-intensity, mass-building, bomb-blasting
burnout of a workout. Here’s why.
Aerobic vs. Anaerobic

Two muscular-energy-production processes—aerobic and anaerobic—contribute
in varying degrees to all athletic endeavors. Both processes take place within muscle
cells.
Aerobic energy production requires oxygen. Prolonged low-intensity exercise, such
as jogging, relies heavily on the aerobic energy process.
Anaerobic energy production does not require oxygen. Brief bouts of high-intensity
exercise—such as single repetitions of heavy weightlifting—rely primarily on the an-
aerobic energy process. Energy for the performance of most exercises is not derived
solely from one process, aerobic or anaerobic. Instead, both processes contribute,
with the degree of contribution depending on the type of exercise performed.

Model: Jonathan Lawson

Aerobic Muscle
For example, when you run, the however, indicates that aerobic once you are convinced that aero-
anaerobic process supplies the processes may play a greater role in bic capacity is essential for a great
energy at first, until your heart and energy production earlier on than weight workout, you will wonder,
lungs get up to speed. Then the was previously thought. It suggests as I did, if you can make the aerobic
aerobic system takes over and sup- that those athletes whose events are part of your training more intense
plies most of the energy—as long almost entirely anaerobic—such as by carrying weights while you do it.
as you are running slowly enough bodybuilders—ought not ignore the Let’s see if that’s true.
that it can handle the demand. If benefits of aerobic training to their Performing endurance exercises
you suddenly sprint, the anaerobic performance. The bottom line: If with the addition of weights has
mechanism steps back in to handle you’re gonna lift, you’d better run long been a method of increas-
a greater part of the load. for it! ing the intensity of a workout. The
increase in intensity depends on
Little Did They Know… To Weight or Not to the amount of weight and where
you position it: Heavy loads cause
Weight?
It has been assumed for years a greater increase than light loads;
that since weightlifting primarily I assume that most people read- loads on the feet cause a much
involves the anaerobic process, a ing this love lifting as much as I greater increase than loads in the
bodybuilder’s do. So it seems hands, at least for workouts involv-
aerobic condi- inevitable that ing primarily leg work, such as run-
tion doesn’t im-
pose much of
a limitation on
his or her lifting
performance.
One study calls
that belief into
question.
Fourteen
elite male
weightlifters,
average age
22.5 years,
were tested to
determine their
maximal oxy-
gen uptake, a
measure of aer-
obic capacity.
The subjects’ anaerobic power was
also determined by having them
pedal a bicyle ergometer (stationary
bike) against extreme resistance for
60 seconds. Power was measured at
15-second intervals.
The results showed a significant
correlation between maximal oxy-
gen uptake and anaerobic power
after the first 30 seconds. In other
words, the athletes’ aerobic capac-
ity was significantly related to their
ability to perform what is consid-
ered to be primarily an anaerobic
task.
What does that mean? It’s been The results showed
generally thought that energy pro- a significant
duction due to aerobic processes correlation
doesn’t really contribute until at between maximal
least two minutes into maximal oxygen uptake and
Model: Sebastion Segal
exertion and that energy production anaerobic power

in the first two minutes is almost after the first 30
entirely due to anaerobic processes. seconds.
The correlation at 30 seconds,

Models: Lee Apperson and Jennifer Micheli
The results suggest that those

athletes whose events are
almost entirely anaerobic—such
as bodybuilders—ought not
ignore the benefits of aerobic
training to their performance.

Aerobic Muscle
Model: Tina Jo Orban

ning. Those greater loads increase
heart rate, carbohydrate metabo-
lism and stress on the muscles.
Most studies have involved using
weights only during exercise peri-
ods; one study examined whether
continuous wearing of a weight vest
during all waking hours, both in
exercise and nonexercise periods,
affects energy metabolism and exer-
cise performance.
Twenty-four trained endurance
athletes (12 runners, 12 cross-coun-
try skiers) were studied. Half wore
vests weighing nine to 10 percent of
their bodyweight morning to night,
including during every workout (for
skiers) or every other workout (for
the runners). The other half served
as controls.
The vests were worn for four
weeks, after which time researchers
gave the subjects several aerobic
and anaerobic tasks. Those who
wore the weight vests demonstrated
improved anaerobic performance
but worsened aerobic performance.
The most likely explanation for
that are changes in running effi-
ciency and muscle fiber recruitment
(the pattern with which different
muscle fibers participate at differ-
ent intensities). Those who trained
with weight vests showed a decrease
in running efficiency. The vests had
altered their pace so that even when
they were tested without the vests,
they took shorter steps and exerted
more energy per step.

Would his cardio be
more effective if he
wore a weight vest
or held dumbbells?
No, because adding
resistance changes
muscle fiber recruit-
ment and decreases
running efficiency.
It’s probable that muscle fiber wore moderately

recruitment changes as well. During heavy vests, but
low-intensity running, most of the even lighter weights
power is supplied by slow-twitch may have similar
fibers (the moderate-strength, slow- effects if carried in
to-tire fibers). As intensity increases the hands.
and the slow-twitch fibers begin to The bottom line
tire, progressively more fast-twitch here: Since carrying
fibers (the high-strength, fast-to- weights both dur-
tire fibers) are recruited. The extra ing and in between
weight may have altered the pattern aerobic exercise
of muscle fiber recruitment in the sessions does not
athletes who trained with vests in improve aerobic
that fast-twitch fibers were recruited capacity, carry-
earlier and at lower intensities. This ing weight in the
would mean that they would exhibit quest for improved
more power (improved anaerobic aerobic capacity is
performance) but would tire more a waste of effort.
quickly (worsened aerobic perfor- Leave the weights
mance), as was seen in this study. in the gym when
So weight appears to alter gait you do the aerobic
and muscle fiber recruitment in a portion of your
way that persists (at least temporar- workout.
ily) even when the weights are no
longer worn. While wearing weights Editor’s note:
does improve anaerobic perfor- Jerry Robinson is
Models: Andre and Rune Nielsen
mance, it’s not the most efficient the co-author of

way to do so (weight training is The 7-Minute Rota-
better!); wearing or carrying weight tor Cuff Solution,
also decreases running efficiency, available for $29.95
which ought not be the goal of any from www.Home-
running aerobic program. In the Gym.com or call
study discussed above, the athletes (800) 447-0008. IM

X-File s
Muscle Detail & Freaky Mass:
Myth vs. Reality
by Steve Holman and Jonathan Lawson Photography by Michael Neveux
e’re always reading understand how muscles function. an exercise with zero resistance at
W
magazines and train- The peak-contracted point is the peak-contracted position (the
ing journals, searching actually where the muscle doesn’t top), after a layoff. We guarantee
for ways to build mass fire effectively. Why? According to that you will be extremely sore at
faster. That hunger for Steven J. Fleck, Ph.D., and William the pecs’ insertion points, the inner
information has made J. Kraemer, Ph.D., two of the most segment of the muscle. We know
our workouts much more efficient respected researchers in the mus- that from painful experience (see
on lots of different levels—helping cle-science game, at that peak-con- our X-Rep-Hybrid Mega-Mass Pro-
us develop X Reps and X-hybrid traction point there’s less tension gram in the Beyond X-Rep Muscle
techniques, for example. “because with excessive shortening Building e-book, www
But sometimes we read things there is an overlap of actin filaments .BeyondX-Rep.com).
that make us shake our heads. That’s so that the actin filaments interfere Our contention is that stretch-
because a number of so-called facts with each other’s ability to con- position overload, with X Reps
are pure myth, passed down with tact the myosin crossbridges. Less or X-hybrid techniques, will help
hardly any rational thought. Sepa- crossbridge contact with the active insertion-point development of
rating the myths from the truths can sites on the actin results in a smaller any muscle (not to mention other
help you get a bigger, more detailed potential to develop tension.” mass-building benefits). Another
physique much faster, and that’s a In other words, in the peak-con- good example is pullovers or even
good thing (who the hell wants to tracted position—say, at the bottom undergrip pulldowns, both of which
waste time in the gym?). Here’s a of a cable crossover or the top of a provide more lat stretch than regu-
good example... leg extension—the fibers are very lar pulldowns. Those two exercises
One of the more common beliefs bunched up, so much so that they tend to cause the lower lats to jut
is that the peak-contracted position can’t produce as much tension as out more—like Frank Zane’s in his
of certain exercises produces detail when the muscle is more stretched, legendary vacuum pose.
and development at the insertion of or elongated. That’s why X-Rep pari- Can you get that key insertion-
a muscle. In other words, the flexed tals work best at the semistretched point stress with X Reps on com-
position of a cable crossover or pec point, but it’s also why hitting the pound exercises? That depends on
Model: Mike Morris
deck exercise etches the inner pecs, muscle with resistance at the stretch the exercise. For example, X Reps
where the muscle inserts on, or point will beef it up at its insertion done at the end of a set of bench
attaches to, the breastbone. On the (inner pecs, for example). presses overload the semistretched
surface that makes sense—till you Let’s say you do dumbbell flyes, point near the bottom, providing

X-File s
lots of pull on the pecs at the inser-
tion. Upright rows, however, don’t
quite give you that pull on the delts.
You need one-arm cable laterals or
incline one-arm laterals for that,
exercises on which the arm moves
across the torso so the medial-delt
head becomes elongated.
We discuss in Beyond X-Rep Mus-
cle Building how Jay Cutler stresses
the stretched and semistretched
positions of most exercises with
the Double-X Overload technique
between reps or groups of reps. (In

fact, he and Ronnie Coleman rarely,
if ever, stress the flexed, or peak-
contracted, position on any rep of
any exercise.) We’ve said that stretch
overload has been discussed as a
possible link to hyperplasia, or fiber
splitting; stretch overload triggered
a 300 percent mass increase in one
animal study in a little more than a
month.
Could Cutler be replicating fibers
with that double-stretch technique?
Could he be getting loads of extra
development at the insertion, mak-
ing his muscles fuller? Or could he
be replicating fibers at the insertion,
creating freaky mass? Maybe all of
the above.
In the peak-contracted position— Squeeze the muscle? No, stretch
say, at the top of a leg extension— it—against resistance using a pis-
Model: Jose Ramond
the fibers are very bunched up, so tonlike action with X Reps and DXO.
much so that they can’t produce as Try it and see for yourself. It could
much tension as when the muscle put some new freak on your phy-
is more stretched, or elongated. sique!

Huge-Muscle Dimensions
With Continuous Tension
After looking back over our 40-
plus years of combined training ex-
perience and analyzing the workouts
of many champion bodybuilders,
we’ve determined that another big
contributor to bigness is—drum roll,
please—continuous tension. And
not getting enough of it may be a big
reason for your sluggish gains. Locking out on many
We’ve talked about Ronnie Cole- compound exercises
man, who does only partial reps on can remove tension
almost every exercise—and those from the target muscle,
partials always include the max- not good for optimal
force point, a.k.a the X spot, where mass stimulation. That’s
Model: Luke Wood
fiber activation is red-lining. Another one reason Ronnie

interesting detail is that he rarely Coleman (below) favors
does low reps as you’d expect— nonlock reps.
they’re usually up around 12. So
what he’s doing is keeping tension on strength with a slight size side effect.
the muscle for a considerable length Nevertheless, doing lower-rep sets
of time (we’ve said that around 30 every now and then can enhance
seconds or more is best for hyper- your bodybuilding progress by add-
trophy). He’s also enhancing fiber ing to force overload and increasing
recruitment by using a controlled your nervous system response—
explosion right at the semistretched more strength may allow you to
point on the stroke—like near the involve more fibers eventually on
bottom of a bench press. But let’s any one set (Coleman does low reps
talk tension time. every so often, like on squats). If you
Locking out on exercises where want to ensure more stimulation on
the target muscle can rest is useless low-rep sets, why not add X Reps—
because it kills continuous ten- end-of-set, eight-inch partials right
sion. That means moving the bar all near the turnaround, where you
Comstock \ Model: Ronnie Coleman
the way up on bench presses and change directions on the stroke.

squats is costing you mass gains. (Note: You may need partner assis-
The top range of the squat is almost tance on some exercises to continue
all glutes, so the quads get a rest. At firing the muscle at the X spot.)
the top of a bench press your pecs Think about it. If you can get
relinquish the load to the triceps and five X-Rep partials, each one last-
front delts. So if you lock out, it’s like ing about one second, you can
doing a series of singles, which is fine push your low-rep set closer to 30
for powerlifters, who are interested important. In fact, we’ve labeled seconds of total tension time, the
mostly in strength development and short-duration, or lower-rep, sets as anabolic time zone, and you’ll do
who have to lock out in competition, one of the biggest mistakes, if not it right at the key fiber-activation
but we’re interested in maximum the biggest mistake, in muscle build- point on the stroke. That gives you a
muscle mass first, with a strength ing. Why? Because most bodybuild- double-whammy—strength-build-
side effect. ers are obsessed with using heavy ing effects from the lower reps and
We’ve come to the realization that weights and lower reps, so time more size stimulation from the
if you’re after the most mass stimula- under tension is cut short on every extended tension time right at the
tion possible, you should avoid the set. They’ve been conditioned to max-force point.
top third of the stroke on those types believe that low reps build the most You get bigger muscle dimensions
of exercises. Remember, continu- mass, which isn’t true. with more continuous tension, so
ous tension blocks blood flow to the Extended tension times—up to blast out some X Reps on most of
muscle (occlusion), which triggers a a point—do more for muscle mass your lower-rep sets. It’s like size-
considerable anabolic response—if than lower reps (one reason is the building insurance!
that tension lasts long enough. size principle of muscle-fiber re-
(Using longer tension times is one cruitment, which is explained in The Editor’s note: For more on X-
reason Ronnie Coleman is so freaky Ultimate Mass Workout e-book and Rep training, visit www.X-Rep.com.
huge!) in the TEG installment that begins To subscribe to the IM e-zine, visit
Time under tension is very, very on page 60). Low reps are more for www.IronManMagazine.com. IM

Jerry Brainum’s
Bodybuilding Pharmacology
Soy, Muscles to peak one to two hours after you eat soy, although the
major peak occurs after four to six hours. The half-life, or
and Hormones
time it takes to eliminate half the initial dose, is four to
eight hours.
From a bodybuilding standpoint the main concern is
that soy may interfere with other hormones, such as thy-
roid and testosterone. Testosterone is a major anabolic
The three primary supplemental proteins bodybuilders hormone, while thyroid hormones control the metabolic
use are whey, whey-and-casein combinations and soy. Of rate. Too much thyroid can lead to muscle catabolism, and
the three, soy is by far the most controversial. Soy contains too little thyroid output makes dieting difficult because it
active substances called isoflavones, such as genistin and blunts the rate of fat loss.
diadzin, that are also known as phytoestrogens, or plant Animal studies show that soy interferes with enzymes
estrogens. They are so named because of their structural involved in the synthesis of thyroid hormone. That re-
resemblance to estrogen. They confer certain health ben- search has been extended to human use of thyroid, but a
efits, such as decreased incidence of breast and prostate recent review of human studies found that soy or isofla-
cancers, but some people feel that the estrogenlike com- vone had no effect on thyroid function in healthy adults.1
ponents of soy can produce negative estrogenic effects, If anything, soy appears to increase the level of T4 thyroid
such as water retention. hormone in the body. It may, however, interfere with the
Each gram of soy protein contains three to four mil- absorption of thyroid drugs if taken concurrently. The
ligrams of isoflavones. Blood levels of isoflavones begin simple solution is to take soy at a different time.
Soy still may interfere with thyroid function under two
conditions. The first involves an existing problem, such as
hypothyroid, or low thyroid output, that’s not being treat-
ed by thyroid drugs. The second condition is a deficiency
Soy has positive
of the trace mineral iodine, which the body requires for
health benefits
the synthesis of thyroid hormones. The likelihood that
and appears to
most people in the United States have an iodine defi-
have no effect
ciency is remote. Seafood and iodized salt are common
on testosterone
sources of iodine, and most food supplements contain it.
levels if you also
The notion that soy interferes with testosterone me-
get protein from
tabolism stems from animal research, plus a few human-
other sources.
based studies. Studies with monkeys show that feeding
infant monkeys soy lowers testosterone levels—but that
doesn’t happen with adult monkeys. Some rat studies
show that soy lowers testosterone, others that it increases
testosterone. Studies with young men did show a minor
lowering of testosterone, but the effect was transient and
occurred only with a low-isoflavone soy protein, which
is curious because the isoflavones are thought to be the
active ingredients. Those who took a high-isoflavone soy
protein experienced no change in testosterone levels.
The latest study to examine the issue featured subjects
who were given a high-isoflavone soy protein supple-
ment, a vanilla whey protein supplement or a placebo,
vanilla cake mix.2 The subjects used the substances over
four weeks.
Only the soy protein provided an antioxidant effect,
while none of the proteins (or the cake mix) lowered
testosterone levels in any of the subjects. The authors
suggest that a particular amino acid pattern in soy was
responsible for the lowered testosterone levels found in
earlier studies, which would not occur if other proteins
were also ingested.
A Surprising Estrogen Inhibitor

Neveux \ Model: Dror Okavi
The enzyme aromatase converts androgens, such as

testosterone, into estrogen. That’s a real problem for
those who use anabolic steroids known to be subject to
aromatization, including any type of testosterone injec-
tion. Too much estrogen causes water retention and fat

High estrogen
levels? Beer may
be a solution, as
it appears to be a
potent aromatase
deposition just under the skin. In addition, elevated estro-
gen levels are more potent than androgens in providing
blocker. Red wine
negative feedback to the brain, which results in depressed is good too.
synthesis of testosterone in the body. Recent studies have
implicated elevated estrogen levels in men in the onset of
prostate cancer.
Bodybuilders and athletes on steroids counter the ef-
fects of elevated estrogen in two ways. The older solution
blocks estrogen receptors with a drug such as Nolvadex. A
better solution blocks or inhibits the activity of the aro-
matase enzyme itself. Drugs that accomplish that were
developed to treat estrogen-dependent breast cancers,
especially in older women. Aromatase-blocking drugs are
now the most popular means of controlling estrogen.
What’s not generally known, however, is that natural
aromatase blockers exist in certain foods and supple-
ments. Red wine, green tea and grapeseed extract all
contain polyphenols that have aromatase-inhibiting prop-
erties. A new study identifies another aromatase blocker:
beer.3 The particular ingredients responsible for the effect
are hops and barley malt.
Hops add bitterness to beer, while malt is a flavor-
ing compound. So-called prenylflavonoids in hops are
thought to explain the health effects associated with beer
drinking, such as cardiovascular protection and protec-
tion against cancer. They don’t interfere with the synthesis
of aromatase (as do the drug versions) but instead seem
to throw a biochemical monkey wrench at its activity. The
net effect, however, is lower estrogen synthesis.
What isn’t clear from the study is how much beer is ef-
fective against aromatase. That’s because the study de-
sign was in vitro, involving isolated cells. Earlier research
showed that a flavonoid called chrysin was just as effective
as anti-estrogen drugs. Later studies, however, showed various other proteins, into inflammatory eicosanoids (the
that while chrysin works great outside the body, a living eicosanoids produced from omega-3 fats are neutral and
human being has difficulty absorbing it. don’t contribute to inflammation in the body).
That doesn’t mean the active ingredients in beer suffer While that sounds good, at least one of the inflammato-
a similar fate. Beer’s many benefits indicate that natu- ry eicosanoids produced from AA, known as prostaglandin
ral substances are indeed absorbed. The information F2-A, is used in muscle growth. Various published studies
shouldn’t be construed as a license to drink vast amounts show that drugs that lower inflammation, such as aspirin
and Advil or Motrin (a.k.a. ibuprofen), can interfere with
of beer. As noted in previous editions of this column, alco-
hol itself can lower anabolic hormone levels and directly muscle protein synthesis following exercise, thought to
destroys muscle fibers. Drink beer in moderation. be due to a blocking of the synthesis of prostaglandin
F2-A. Because omega-3 fatty acids also interfere with that
Good News About Omega-3 Fatty Acids enzyme, it was assumed that taking a supplement such as
fish oil might interfere with muscle gains as well.
Omega-3 fatty acids, found in fatty fish and fish oils, A newly published study, however, dispels that notion.4
offer a plethora of health benefits. Omega-3 fats lower Researchers randomly assigned 162 men and women diets
inflammation by inhibiting the conversion of arachidonic that contained high proportions of saturated and mono-
acid (AA), a ubiquitous fatty acid found in red meat and unsaturated fatty acids for three months. Participants
Omega-3 fats lower inflammation by inhibiting the

conversion of arachidonic acid, a ubiquitous fatty
acid found in red meat and various other proteins,
into inflammatory eicosanoids (the eicosanoids
produced from omega-3 fats are neutral and don’t
contribute to inflammation in the body).
Jerry Brainum’s
Bodybuilding Pharmacology
A new study shows that taking fish oil doesn’t affect the
synthesis of prostaglandin F2-A, which helps build muscle.
Steroids and decanoate, trade name Deca-Dura-

Antioxidant bolin. Deca is popular among ath-
Protection letes because of its high-anabolic,
low-androgenic profile. On the other
Exercise protects hand, it’s also easily identified in drug
against cardiovascular tests, and markers for the drug can be
disease through sev- detected for as long as a year after its
eral mechanisms. One use is discontinued.
obvious way involves a The experiment showed that when
loss of bodyfat. Losing exercised rats are given amounts of
fat improves health Deca comparable to levels used by
by lowering blood athletes, the antioxidant protection
pressure, workload exercise produces is nullified. That
on the heart and body sets up a scenario for increased car-
inflammation. Since diovascular damage and may explain
exercise requires a some of the cardiovascular disease
higher oxygen intake, effects linked to high steroid use.
the body increases the Although the study involved ani-
production of several mal subjects and awaits confirmation
natural antioxidant in human studies, the mechanism
enzymes, such as is likely to also be true of humans. It
superoxide dismutase would be prudent for anyone who
and glutathione. uses anabolic steroid drugs to in-
The natural, built- crease his or her intake of various
were given either fish oil capsules (3.6 in antioxidants offset dietary antioxidants, such as vitamins
grams daily) or a placebo. the greater release of noxious by- C and E, and various minerals, such
Taking fish oils produced an an- products of oxygen metabolism called as selenium and zinc. Manganese is
tioxidant effect but didn’t affect the free radicals, which occurs after you also vital because one of the antioxi-
synthesis of prostaglandin F2-A in work out. They’re considered a pri- dant enzymes requires manganese to
any of the subjects. In practical terms, mary benefit of exercise because they be activated in the body.
that means you can take omega-3 provide extra protection against dis-
fatty acid supplements, such as fish eases caused by excess free radicals References
oils, without any fear of limiting your in the body, such as cardiovascular
progress in building muscle and get- disease and cancer. 1 Messina, M., et al. (2006). Effects
ting stronger. Anabolic steroids have been linked of soy protein and soybean isofla-
to cardiovas- vones on thyroid function in healthy
In rats that were given high amounts cular disease. adults and hypothyroid patients: A
of the anabolic steroid Deca-Durabolin Particularly review of the relevant literature. Thy-
comparable to levels used by athletes, when used in roid. 16:249-258.
large amounts, 2 DiSilvestro, R.A., et al. (2006). Soy
the exercise-induced antioxidant
protection was nullified. steroids have protein intake by active young adult
That set the stage for adverse effects men raises plasma antioxidant capac-
cardiovascular damage. on blood lipids, ity without lowering plasma testoster-
such as high- one. Nutr. Research. 26:92-95.
density lipo- 3 Monteiro, R., et al. (2006). Effect
protein (HDL). of hop (Humulus lupulus) flavonoids
A new study, on aromatase (estrogen synthase) ac-
using rats as tivity. J Agric Food Chemist. 54:2938-
subjects, iden- 2943.
tifies another 4 Nalsen, C., et al. (2006). Dietary
way that steroid (N-3) fatty acids reduce plasma F-2
use promotes isoprostanes but not prostaglandin
cardiovascular F2-A in healthy humans. J Nutr.
disease.5 136:1222-1228.
Researchers 5 Chaves, E.A., et al. (2006). Nan-
gave the rats drolone decanoate impairs exercise-
large doses of induced cardioprotection: Role of
the injectable antioxidant enzymes. J Steroid Bio-
anabolic steroid chem Molec Biol. 99(4-5):223-230 IM
nandrolone

Eric Broser’s
If you find something on the Web that IM readers should know about, send the URL to Eric at bodyfx2@aol.com.
>http://MrOlympia.altervista.org/
Here’s a site for you photo freaks. If you like to
browse images of bodybuilders for inspiration, post
on message boards or convert to a screen saver for
your PC, it’s a site made for you! Although not all of
the photo galleries are complete yet, you can easily
access hundreds upon hundreds of photos of ev-
eryone from Reg Park to Boyer Coe, Samir Bannout
to Dorian Yates—even current Mr. Olympia Ronnie
Coleman. And if you’re a fan of the legendary Arnold
Schwarzenegger, as I am, then this is your one-stop
shop of classic images (some of which belong to IM
publisher John Balik). Nearly 4,500 pics of the gover-
nor are available on the site, many of which you may
never have seen before: posing shots, gym pictures,
magazine covers, movie images and even a gallery
dedicated to the dozens of drawings, cartoons and
paintings that have been done of the man over the
years. It took me almost an hour to view them all. So
if you’re a fan of any era of bodybuilding, from the
classical lines of the ’50s and ’60 to the monstrous
freaks of today, you’re bound to find tons of pictures
of your favorites.

>www.AdelaGF.com >www.DaveDraper.com
Say hello to the official Although the massive, ripped, freaky-
Web site of former Fitness looking bodies that grace pro bodybuilding
Olympia winner and cur- stages today are a sight to behold, I’m a
rent Fitness International bigger fan of the physiques built by the earli-
champion Adela Garcia. I er practitioners of the sport—guys like Steve
have to be honest: Since we Reeves, Bill Pearl, John Grimek, Larry Scott,
are all “brothers in iron,” Sergio Oliva, Frank Zane, Arnold Schwar-
and I like to do right by fam- zenegger and, of course, Dave Draper. And
ily, I’m presenting this site speaking of the Blond Bomber, his Web
to you mostly for eye candy site is a gold mine of training and nutritional
value. Adela is one smoking hot woman, and she has plenty of information. With a couple of clicks of your
free pictures available for your viewing pleasure. In one particu- trusty mouse you can learn about Dave’s
lar photo she’s wearing a black top and bottoms and holding “Six Keys to Weight Training” or about his
two dumbbells that I find particularly yummy (did I just say method of supersetting bodyparts, which
yummy?). And if you want a sexy shot of Adela hanging on your was the foundation of his training methodol-
wall, she also has some photos that you can purchase. Just tell ogy (and that of many others of his era). Not
your wife or girlfriend that you bought them to inspire her, not only does his approach offer you an unbe-
you (yeah, right). And speaking of your significant other, Adela lievable pump, but it can also help boost
offers online customized programs, one-on-one personal-train- your muscular gains into the stratosphere
ing sessions and even weekend boot camps for ladies looking
to get into the best shape of their lives. If you’re interested in
learning more about Adela, you’ll find a short biography and full
contest history on the site, as well as a list of her upcoming per-
sonal appearances—just in case you want to drool over her in
person. I know I would!
>www.GlycemicIndex.com
As an IRON MAN reader you
have as your goal building a big-
ger, stronger, leaner and healthier
body. You obviously need to pay a
tremendous amount of attention to
your diet. One of the most impor-
tant considerations when planning while taking up only half the time in the gym.
your menu should be the glycemic And that’s not all. Dave provides great
index (G.I.) and glycemic load (G.L.) of the carbohydrates that you information on how to use food and supple-
eat. According to GlycemicIndex.com, “Not all carbohydrate foods ments for weight gain, fat loss and general
are created equal; in fact they behave quite differently in our bod- health. He even shows you what his daily
ies.” The types and amounts of carbohydrates you take in daily
menu looks like, in case you want to forge
can have great implications for muscle growth, fat gain or loss and
your physique into classic proportions, as
conditions such as heart disease and diabetes. The site will help
you understand the glycemic index and how it’s determined, as well he did. Another great feature is free access
as teach you the difference between the index and the glycemic to his discussion forum, where you can
load. You simply type in the name of just about any food, and the interact with other bodybuilders—perhaps
site’s database retrieves all the information you need, including the even Dave himself. However, my favorite
G.I., serving size, carbohydrate per serving size and G.L. The G.I. part of the site has to be his gallery of im-
newsletter helps keep you up to date on any new happenings in ages, magazine covers, articles and more.
the world of carbohydrates and provides you with a low-G.I. “food I’d forgotten just how amazing and ahead of
of the month” and even low-G.I. recipes. Now, if you’ll excuse me, its time Dave’s physique was until I viewed
my blood sugar is running a little low. I’d love to snack on some all of the photos of this bodybuilding legend!
Gummi Bears right now, but after poring over the site, it looks like
Enjoy! IM
I’ll be chowing down some brown rice and veggies.

Lonnie Teper’s
NEWS & ViEWS

New York Pro Happenings
Wanna Bet?
Heath Wins Again; Ray Cleans
Up in Kamali Sweepstakes
With his victory over Darrem Charles at the New York
Pro in on May 20, Phil Heath remained unbeaten. According
to many who attended the event, this one was much closer
than Heath’s win seven days before at the Shawn Ray Colo-
rado Pro. David Henry continued to make me look good for
choosing him as the winner of my Most Overlooked award for
2005, adding an impressive fourth-place finish in the Big Apple,
Illustration by Aldrich Bonifacio
just behind last year’s sixth-place finisher at the Mr. Olympia,

Dennis James (Henry was third in Denver, second at the
IRON MAN).
But the story behind the story in New York was Ray, the
Jack Benny of bodybuilding, who put his cash where his
mouth was regarding the placing of Shari “King” Kamali.
Months before the contest, Ray said he’d lay $500 on the line
that Kamali would not finish in the top five. A couple of
Kamali supporters jumped at the wager. One of those
folks was a big fan, a former American Gladiator out of
Florida named Sean Maloney. The friendly bet was
made, on Ray’s condition that the money go to the
charity golf tournament Shawn is putting on in July for
the second year to benefit the Children’s Hospital of
Orange County, California.
By the way, I also gambled on Kamali. I bet Shari,
through a middleman—Getbig.com’s Ron Avidan—
that he would not finish in the top three. No money, just
some butt kissing. Avidan would take the picture, to run
in this space, of the loser literally kissing the winner’s
behind.
As you probably figured out, Shawn walked away
with a lot of money for his benefit; Kamali placed in sixth, behind rookie
Bill Wilmore, and left the Tribeca Performing Arts Center not only losing L.T. and
the wager but also barely missing out on an Olympia qualification. Close,
Dugdale.
but no cigar.
“I made more money from the audience than Kamali did on the stage,”
said Sugar Shawn. “Even with me in retirement, he still can’t beat me!”
So what happened with my bet? Kamali told Avidan it had never been
made. As Bob Cicherillo correctly pointed out, however, it wasn’t one I
really wanted to collect on anyway.
From comments I’ve read, though, Kamali was happy with his condi-
tioning, felt he definitely should have been in the top five and will move
on to the Europa Super Show in Arlington, Texas, at the end of August,
where, says Avidan, the confident one is a shoo-in to qualify for the Big
Dance. Shawn, naturally, doesn’t agree. “As we all know, Ron is a fan, not
an expert,” he quipped. “Ron, stick to typing, and look into Lasik surgery.”
Since I’ll be emceeing the show, I’ll be the first to know. Avidan does
Comstock
have a point, though: No matter where he lands, Kamali always draws

major attention, adding another dimension to the battle. I’m sure Ed and

EVENTS— ORGANIZERS— HONORS—
What took He’s smokin’, Is “SVU”
place on this but where’s the moving in on
bed? cigar? bodybuilding?
Pages 256 Pages 258 and Pages 258 and
and 257 259 259
Betty Pariso, promoters of the event, are smiling every time a

war of words hits the Internet and the mags.
ADD KAMALI: HE’S BACK-TO-BACK—King Kamali’s

“Back With a Vengeance” DVD followed the release of “King of
Pain.” The latter shows a one-week journey, with Kamali going
toe-to-toe with heavy weights in the off-season. “No fake weights,
no boring commentary, no complaining, no B.S.,” says Kamali.
“Back With a Vengeance” picks up where “King of Pain” ended,
highlighting Kamali’s precontest regimen and some social occa-
sions as well.
Broadcast buds Solomon Those interested in purchasing the discs, or wanting to keep
and Cicherillo. up with Kamali’s happenings, can log on to www.KingKamali.com.
Going
Hollywood ADD DVDS: DUGDALE HITS THE MARK—In the spirit of
Photos courtesy of Bodybuilding.com
(from left): reality TV, Mark Dugdale’s “Driven” is a modern-day documentary

Christina
Lindley, that takes you on an intimate journey of his life, in and out of the gym.
actress Directed by Joel Barham, it follows Mark’s preparation for the ’06
Shannon IRON MAN Pro, including footage from the press conference and
Elizabeth, weigh-in, and presents a rare inside look at Mark’s family life and busi-
Chick and
Timea ness world. Yes, Viola, the man does have a j-o-b! One outside the
Majorova. industry at that. What is it? Buy the DVD and find out for yourself.
Of course, no Dugdale adventure would be complete without foot-
Russ touts new age of his cherished family—wife Christina and the three amigas,
Bodybuilding.com Maddy, Lauren and Julia. This is good stuff; go to www.Mark
linen department. Dugdale.com to find out how to purchase the video and to find out
more about one of the industry’s classier gentlemen.
Talk Radio Hits One Year

Congrats to ”Pro Bodybuilding Weekly,” the first-ever talk radio
show devoted exclusively to the world of professional bodybuilding,
for passing its one-year anniversary in June. The brainchild of Dan
Solomon, the weekly Webcast, featuring Solomon and the glib
Robert “Bobzilla” Cicherillo as co-hosts, has quickly gained mo-
mentum by offering listeners the opportunity to hear directly from the
biggest names in pro bodybuilding. Indeed, the show, which airs at 8
p.m., EST, has become a Monday-night fixture for many devotees of
the sport. Just about everybody associated in a large way has been a
guest—shoot, they even had me on one time. I know, must have been
a slow week.
In addition to the live Monday Webcasts, the one-hour program is
DeLucas three: Russ, Ryan and Jeremy.
available for on-demand replay and free Podcast subscription. Solomon,
who serves as executive producer, says, “Bodybuilding fans are located
all over the world. From day one our objective has been to make the
broadcasts conveniently available to listeners at all corners of the globe.
The audience statistics and the feedback have been overwhelming. We
are grateful for the support we’ve received from fans who share our pas-
Photo courtesy of Russ DeLuca
sion for the sport.”

”Pro Bodybuilding Weekly” has also benefited from the support of
major sponsors MuscleTech and Bodybuilding.com, which has enabled it
to stay afloat.
Perhaps Dan’s greatest achievement to date, however, has been his
success in pulling Chick away from the Getbig.com message boards,

where Bob engages in almost daily battles with his naysayers, for a
couple of hours each Monday.
Congrats, guys. A job well done.
ADD BODYBUILDING.COM: TWO MILLION DOLLAR

BABY—Bodybuilding.com went live on April 13, 1999, and in seven
years has bolted up the charts in the health and nutrition market.
The Boise, Idaho–based company shipped order number 2,000,000
on May 31, only 18 months after it had shipped order 1,000,000,
and was ranked fifth among health-and-beauty-related sites in
InternetRetailer.com’s Top 500 Guide (2006 edition). The company
was also the number-one sports nutrition site listed and ranked
163rd overall, ahead of PETCO (170), Safeway (172), Nike (187) and
The Vitamin Shoppe (381).
The secret of Bodybuilding.com’s success? “We’re giving more
Teper
control to our customers,” said CEO Ryan DeLuca. “Our focus is
on industry-leading initiatives and products that enable our custom-
ers to get what they want, when they want it.” Coleman’s winners: Natosha Green, Eric
The corporation continues to be at the center of cutting-edge proj- Underwood and Jenetta Thompson.
ects that let bodybuilding fans follow the sport as never before—
including the above-mentioned radio show, live event Webcasts,
sponsoring the Fan’s Choice Award at pro shows and providing
up-to-the-minute contest results.
Next on tap is another Celebrity Look-alike contest, with the
winner getting a one-hour shopping spree at the Boise ware-
house (there’s another facility in Tallahassee, Florida). And, no,
DeLuca family members are not allowed to enter, since big daddy
Russ dominated last year’s votes thanks to his uncanny resem-
blance to Richard Gere.
Teper
Check out the mega-site at www.Bodybuilding.com, and be How suite it was!
sure to read about what Russ, Ryan,
Chick, Timea Majorova and Chris-
tina Lindley were doing at an exclusive
Hollywood mansion prior to the “MTV
Movie Awards.” Hey, Russ, did you get
any work as a Gere double?
ADD RADIO: PEPE JOINS THE

Photo courtesy of Larry Pepe
FRAY—Larry Pepe, noted body-

building writer (he’s the author of The
Precontest Bible and writes a column
for MuscleMag International), NPC judge
and all-around good guy, jumped into Pepe’s people: Troy Alves
the world of bodybuilding radio recently in the house.
when he became the host of the shows
“Muscle Radio” and “Hardbody Radio.”
The two weekly hourlong productions feature
interviews with special guests, including your
favorite IFBB professional and NPC amateur
athletes, industry insiders and IFBB judges. Larry
says the shows include gossip and the latest
news; training, cardio, nutrition and supplementa-
tion programs and secrets from the best athletes
Comstock
in the world; contest analysis from IFBB and NPC

Photo courtesy of Roland Kickinger
judges and more.

“We just signed a deal this week with an Inter-
net radio network called All Talk Radio that has a
monthly listenership of 1.2 million people,” said an Jackson’s
excited Pepe in early June. “‘Muscle Radio’ and cuts.
‘Hardbody Radio’ are now their exclusive provider
of all bodybuilding, fitness and figure–related
content.”
“Hardbody Radio,” which features the world of
Sedgwick and
female bodybuilding, fitness and figure, airs live Kickinger—thank yew.

Wednesdays at 3:05 p.m., PST. You can listen live or hear on-demand
replays by going to www.HardbodyRadio.com.
“Muscle Radio” covers the male aspect of the industry, with appear-
ances by such notables as Dorian Yates, Steve Weinberger and
Rick Collins. The show runs live every Wednesday at 4:05 p.m., PST
and can be accessed at www.MuscleRadio.com.
Kudos to you, Larry, for getting this off the ground.
TV NEWS: KICKINGER CLOSES THE DEAL—Roland Kick-

inger, who did such a bang-up job playing the young Arnold in last
year’s ”See Arnold Run” television flick, had a meaty role in the cop
drama “The Closer,” in an episode that is scheduled to run July 17 on
TNT. The popular show’s star is Kyra Sedgwick, who off-camera
plays the real life role of Kevin Bacon’s wife.
Glad to see Roland’s acting career keeps on rolling.
Mona
Richard
Comstock
Comstock
Lisa
Reyes. Hatch. Contest Updates
MR. O: BLADE WILL BE SHARP IN VEGAS—Despite ear-
lier reports that Dexter Jackson would be sitting out his second Mr.
Olympia competition in a row, news came out in early June that the Blade
would be slicing and dicing on the New Orleans Arena stage on Septem-
ber 29 and 30. Although many folks felt Dexter passed on the 2005 affair
because he lost a slot in the final placings (and 10 grand) to Gustavo
Badell, thanks to the now-deceased challenge round, in ’04, Jackson
said the break was necessary—he’d been competing a lot and needed a
rest.
The ’04 IRON MAN Pro champ and winner of back-to-back Arnold
Classic titles is one of the greats in the game and belongs in the Big
Show. Good news for fans—and promoter AMI—alike.
NPC SHOWS: RONNIE COLEMAN CLASSIC—My trip into

Grapevine, Texas, to host the Ronnie Coleman Classic on May 1
started with a bang. Now, I knew promoter Brian Dob-
son and his wife, Brandi, were hospitable folks, but was
Claire Rohr- I ever stunned when I checked into the Hilton, the host
Comstock
Comstock
backer- hotel, and was given a suite.

Prinston O’Connell
Martyn. What did I do to deserve such glamorous digs? Did
Brian want to be considered for an IRON MAN cover?
Did he want me to bring my Elvis act out of retirement as
part of the entertainment? Was I hosting the after-contest
bash? I could get about 30 people in this space, at least.
None of the above, as it turned out. It was a mistake,
unfortunately for me. I did spend a couple of hours in the
suite, napping, before I headed for a visit to the hotel fit-
ness complex followed by a bite to eat.
When I got back to the plush setting, though, I saw
gym bags, complete with Brian and Brandi’s names on
them. And a slew of contest materials in the front room
that made things quite obvious: This facility belonged to
The Real the Dobsons, not me. Shortly after that I was moved into
Deal in my real room and had to laugh about the few hours of VIP
2005.
status. Call this flick ”Reality Bites, the Sequel.”
The contest was huge, with a large prejudging crowd
and a totally packed venue for the finals. I really enjoy em-
ceeing shows in Texas: I’ve hosted several over the past
few years, including the Lone Star, the Coleman Classic,
the Texas Championships and the Europa Super Show.
Will have been to Houston and back, emceeing the state
Winning show, by the time you read this—and soon to be headed
Comstock
the ’93 to Arlington for Ed and Betty Pariso’s blockbuster

Balik
USA. Super Show at the end of August. A lot of nice people

and a slew of terrific competitors.
As always, the Coleman Classic produced some great
champs: Eric Underwood took the men’s overall, Jenetta
Thompson, a 45-year-old minister, won the women’s overall
and Natosha Green fulfilled her wish that she could get her
picture in IRON MAN by besting the field in a very competitive
figure competition.
A host of others also caught my eye, including novice men’s
winner Abundio Munoz, teen champ Chris Norton and fig-
ure C-class top-placer Tracy Nelson. The crowd was stunned
to find out, from me, of course, that Nelson is the daughter of
the late great rock ’n’ roll icon Ricky Nelson. For those who
believed me, I was just joshin’. But this Tracy Nelson should be
making her own name in the industry real soon.
ADD NPC: NO HATCH-ETT JOB—After the Coleman

Classic, the next major event on my agenda was the latest ver-
sion of the California Championships, or, as we call it in these
parts, the Cal. As always, the contest was held over two days
during Memorial Day weekend at Veterans Memorial Auditorium
in Culver City, and, as always, it produced an outstanding col-
lection of competitors. Richard Hatch,
who had a terrific 2005, when he won
the overall at the Contra Costa and the
superheavyweight class at this event
(before losing the overall to light-heavy-
weight champ David Truly), came back
to make sure lightning didn’t strike twice.
Hatch won the whole ball of wax this time
around and was planning to hit the USA at
the end of July.
In women’s bodybuilding, Claire
Rohrbacker-O’Connell, who’d taken
the Contra two weeks earlier, did likewise
at the Cal and was impressive the second
she stepped onstage with her muscular,
balanced physique. Mona Lisa Reyes,
her tight, sculpted tummy leading the way,
was the best of the best in the figure com-
petition and nabbed the overall.
The Jon Lindsay-Steve O’Brien
production featured two guest posers at the
finals—Laura Mak and her Groove Attack
dancing trio and the first ever appearance in
Muscle Beach photography by Jerry Fredrick

Southern California of last season’s National
champion, Mild Bill Wilmore, who was
coming off an Olympia-qualifying fifth-place
finish at the New York Pro.
ADD CAL: WATCH OUT FOR—One of the guys Richard

Hatch had to beat for the overall was light-heavy winner Prinston
Martyn, a 5’7”, 186-pound bundle of muscle who hails from Liberia,
Monrovia, in West Africa. The impressive Martyn, 24, left his homeland
15 years ago; he resides in Long Beach, California, where he recently
completed his studies for an A.A. degree at Long Beach City College. Memorial Day at Muscle Beach (clock-
Martyn feels he’s got the goods to compete on the pro level, and I wise from top): Mickey and Mariska Har-
won’t disagree with him. He wants to do a national-level show but has
to work out immigration details before he can compete. gitay; honoree Glenn Sundby; Smokin’
I hope he solves his dilemma. His future looks bright. Joe Wheatley and Bob Cicherillo; Samir
Bannout and Mike Uretz; Samir with IM
Publisher John Balik and Eddie Giuliani.
MORE CAL: STILL THE DEAL?—Ran into Chris Cormier
at the Friday-night prejudging, and the Real Deal was looking good at

Kim
Torgersen. about 285 pounds. Chris said he’d been living in Holland the past couple
of months, “so I could focus on my training,” and that he was still plan-
ning to join Dorian Yates for some hardcore workouts at Yates’ gym in
Birmingham, England, before requalifying for the Olympia at the Atlantic
City pro show a week before the O.
“People think I’m through,” said Cormier, who turns 39 in August, “but
I’ll prove them all wrong when you see me onstage in a few months.”
I’ve known Chris since he was 17; I reminded him that it was 19 years
ago, at the Wiltern Theatre in Los Angeles, that I saw him win the Teen
California on the same night Shawn Ray took the Cal. He’s been a great
pro but has faltered lately (13th at last year’s Olympia). I reminded him of
that too.
“It’s too hard to compete a lot and still be at your best at the Olympia,”
Cormier said. “Look how many shows I’ve entered in my career. This time
is different. Just the one contest to qualify, then the Olympia. I’ll show the
people who think I’m over the hill just how wrong they are.”
I hope you do, Chris.
MUSCLE BEACH MOMENTS: A MEMORIAL AFFAIR—I made

my first visit to a Muscle Beach show since Smokin’ Joe Wheatley took
over the reins and was impressed with what I saw of the two-day Memo-
rial Day weekend happenings. The place was packed, as always, and
booths filled the area, including ones from IRON MAN, Bodybuilding.com,
Gold’s Gym, World Gym and a host of others.
IM Publisher John Balik was in the house, as were Russ DeLuca
of Bodybuilding.com, Mike Uretz from World Gym and IM photogs
Clean Gene Mozee, Big Bill Comstock and Jerry Fredrick. Ar-
mand Tanny, Zabo Koszewski, Eddie Giuliani, Bill Howard,
Comstock
Mike Glass, Brenda Kelly.… Hey, if I listed all the name players who
were there, it would take up this whole column.
Congrats to overall winners Kim Torgersen in the men’s bodybuild-
ing competition, Marthe Sundby in the women’s bodybuilding division
and Hege Mathison in figure. Torgersen beat Prinston Martyn for
the overall, and you already know what I think of Martyn’s physique, so
Kim’s accomplishment speaks for itself.
Mickey Hargitay, Samir “the Lion” Bannout and Glenn Sundby
were the latest inductees into the Muscle Beach Hall of Fame; and, yes,
Mickey’s famous daughter, Mariska, just weeks away from delivering her
first child, was on hand to cheer on her dad.
Good job, Joe. Things were smokin’, for sure.
Passings: Ed Kawak
Sad news came in late May that Ed Kawak
Comstock
Marthe
Comstock
Hege
Sundby. Mathison. had passed away in China at the age of 47 from a
heart attack. Kawak, of Lebanese descent, was a
5’7”, 240-pound-
er who had gobs
of thick muscle—
and great abs for
a guy with that
Neveux
much beef. He
last competed in
To contact Lonnie
the ’99 Masters Teper about material
Olympia. possibly pertinent to
According to News & Views, write
reports, Kawak to 1613 Chelsea
leaves a daughter Road, #266, San
and one brother. Marino, CA 91108;
IM fax to (626) 289-7949;
or send e-mail to
Balik
tepernews@aol.com.

IRON MAN Hardbody
Mojave
Muscle Viviana Soldano Stars in a
Dramatic Desert Display
Photography by Bill Dobbins, www.BillDobbins.com
T
he Mojave Desert is a nice place to cope with the harsh conditions—but I
visit—but I wouldn’t want to live was wrong. No matter how far we had to
there. At least, not when it’s 112 walk in soft sand or how many hills we
degrees at 6 p.m., as it was the day I drove had to climb, Viviana made no complaint
figure model Viviana Soldano out into and showed no signs of discomfort or
the Mojave to take photos. Viviana had slacking of energy.
called me and asked if I wanted to do a Nor did she object to getting up at 4
desert shoot for my Web site and hers a.m. to do her makeup the next day. At
(www.VivianaSoldano.com). I went on the 5:30 she was knocking on my motel-room
Internet and looked at the weather report. door ready and eager to work. It was
Supposedly, the temperature at the cooler in the morning, but we ended up
location I selected would be 95 degrees— doing a lot more climbing. By 10 a.m. we
hot but bearable. When we got there, were finished, ready for breakfast and the
however, I checked the temperature as drive back to L.A.
I negotiated the tricky switchback road Superenergetic as she was, Viviana
up and down the steep mountain slopes napped the whole way back. Not
in my four-wheel-drive truck. Yikes! The surprising, as desert-location work is
heat had climbed into triple digits. tough—models are rarely awake and
Viviana is an NPC figure competitor talking on the trip home. Well, that’s why
originally from Genoa, Italy, so I was they invented satellite radio.
concerned that she wouldn’t be able to —Bill Dobbins

IRON MAN Hardbody

IRON MAN Hardbody

IRON MAN Hardbody

IRON MAN Hardbody

IRON MAN Hardbody

Ruth Silverman’s
PUMP & CiRCUMSTANCE

FLEXERS
BACKSTAGE FACES
Another Chapter Haven’t I

Seen You
Cathy’s In a familiar story
last ap-
pearance
Somewhere before?
As I gathered my notes to put to-
in figure.
Let the
gether this month’s installment of P&C,
training two themes seemed to be running
begin. through the items: Competitors who are
not U.S. born and the thin, porous mem-
brane that separates figure and women’s
bodybuilding. One woman whose saga
is shaped by both of those factors is
Canadian star Cathy LeFrancois, a
top bodybuilder who migrated to figure
a year or so back, about the time the
IFBB Pro Division (now known as the
Pro League) eliminated weight classes in
that sport. In numerous pro figure shows
LeFrancois ended up with the also-rans,
tied for 15th or 16th or 18th—now, that’s
overlooked—a situation that had some
observers wondering if the judges, sub-
consciously, were just unable to accept
athletes like her in a revised role.
At the Cal Pro, where the accompany-
ing photo was taken, she finished 12th
Another recurring theme: Women who
out of 31, better but not high enough finished out of the running. They are
to keep her from throwing in the towel and picking up a barbell. The suggestion scattered throughout these pages—and
from some judges that she was too big for figure and too small for bodybuilding and some of them looked pretty good.
should consider going back to the latter hit home. She missed letting go in the gym.
A week later at L.T.’s NPC Junior California Championships, the lady who won Germany’s Susanne Bock,
the lightweights at the ’03 Ms. International was telling folks, “I had my first workout fourth at the ’03 Jan Tana Women’s
in two years.” Also that Pro League head Jim Manion had given her permission to Bodybuilding Classic, is enjoying her
switch horses in midstream and switch back to bodybuilding in time for the late-sea- move to figure: “I like the girls, I like
son shows, even though she’d signed up for figure for 2006. the preparation…and I like looking
And so the 5’2” flexer, who was well known for her aesthetic lines as well as her more feminine.” Sounds like a win-
photographic features before she changed focus, becomes the biggest name to win, Susanne. Now, if only you could
come home to the mother of all physique sports after actually competing in pro fig-
get the judges to remember what
ure. Will others follow? Depending on how many women’s bodybuilding shows make
they liked about your structure.
it to the pro schedule in 2007, I wouldn’t bet against it.
Reached her Pinnacle.

Do we really need an
KICKIN’ IT AT THE CAL excuse to run this shot

of Sherry Goggin?
Aman-
da
Savell
teach-
es Hal-
cyon
Duarte
the ba- (right)
C judge Ken Taylor
sics of Important guys. NP awi, whose compan
y,
being a s Ab bas Mo uss
introduce ple
booth ht Sup ple me nts , put up the last cou
Pro Fig y to
promoter Jon Lindsa
babe. grand that enabled to five placings in
the mo ney pri zes
extend
We like that.
the pro figure show.

BUSINESS
Flex-it Strategy Say it isn’t so, Joe, part 2

The news hit the publish- months ending in September 2005—the last
ing world on June 14, and for which public financial statements are avail-
it came from a very reliable able—American Media reported a net loss
source. “American Media of $13.2 million on revenue of $266 million,”
to Sell Five of Its Magazine that meant company-wide, not Weider-wide.
Titles” headlined The Wall AMI’s problems start at the Enquirer and Star,
Street Journal story by Den- amusing stuff for veterans of the magazine
nis K. Berman and Sarah trade who enjoy reading about the foibles of
Ellison. For the physique publishers, and have been much in the sights
world that meant one thing: of the people who watch the people who run
The rumors that had been the media (look for info on the main players
swirling since before the ink at MediaBistro.com, FolioMag.com and the
dried on AMI’s purchase of New York Post). Ironically, in the weeks before
the Weider magazines for the story broke, the buzz on Pecker and AMI
$350 million in 2002 had was all about whether uber-editorial director
finally come true. Flex and Bonnie Fuller would renew her contract
Muscle & Fitness were up for (still unknown as I tap this keyboard), and one
sale—are up for sale, as of report speculating that all the financial house-
this writing, along with M&F cleaning going on at American Media meant it
Hers and two others that are would be offering an IPO, a.k.a. going public
not from the Weider group. (not likely if they’re selling off magazines).
American Media, pub- All of the above might be a bit off topic for
lisher of the tabloids The this column except for one thing: Mr. Pecker
Comstock
Comstock
National Enquirer and Star, didn’t just buy the magazines; he bought a
is making the move “as part half interest in Joe Weider’s Mr. Olympia
of a strategy to refocus on and all that went with it. Everyone who follows
its celebrity weeklies and Vegas bound no matter who’s running the the physiques sports has ideas about the
show. Gina Aliotti and Gina Camacho earned
lifestyle magazines,” accord- Olympia qualifications at the Cal Pro Figure success of that venture, and no one is going
ing to a Reuters report of competition in May. to be surprised if Mr. Pecker’s fascination
the same week. The bottom with producing the biggest contest in body-
line was the bottom line. The building—and all that goes with it—wanes
great expectations expressed by CEO David Pecker that considerably after the 2006 event. That has the speculators
the Weider deal would morph AMI into a major media com- working overtime about what’s to become of poor old Mr.
pany were still somewhere down the road. Said the WSJ, O—and they ain’t talking about Ronnie Coleman’s most
“While American Media will retain Shape and Men’s Fitness, recent birthday. As those who were pushed to the frontlines
it’s clear that those ambitions are being throttled back amid when AMI took over the Olympia Weekend know well, pulling
tepid financial results.” off an event like that is an enormous task. Who would take it
Understand that this is not all about the soft market for on? Who could? I know a possible answer to that, but it’s so
bodybuilding publications or government crackdowns on outrageous, I’m keeping it to myself.
dietary supplements. When the Journal said, “In the six Stay tuned for more on this story as it unfolds.
Girl talk.
MetRx regu-
lars Julie
Childs (left)
and Kim Har-
ris offer tips
on the fine
art of coping
when expo-
goers are
Photography by Ruth Silverman
taking pic-
tures of your
butt. It’s not a
problem I en-
counter often,
ladies—really.
Another bodybuilder who found her way to figure. Dutch

gym owner Mascha Tieken says she’s never appeared in
Fredrick
an American magazine. It’s not too late to start, says IM’s

Jerry Fredrick, reeling her in for a shot.

PUMP & CiRCUMSTANCE
PA S S A G E S
W E I D E R WAT C H C O N T I N U E D
But Wait! There’s more

What about the magazines?
Monica Brant you ask. Naturally, the bodybuild-
has appeared
many times
ing world is sick with possible
in the Weider scenarios regarding who might
publications, but be interested in buying Flex and
you can only find M&F and whether AMI would
hot Neveux shots
like this in
break up the package of publica-
IRON MAN. tions it put on the block. Those
who work at rival magazines can’t
help but be drawn to the subject.
In fact, the rumor that Muscular
Development masthead topper
Steve Blechman had made
an offer for Flex shot through the
bulletin boards like a loading dose
of creatine. No surprises if it’s
true. In fact, it wouldn’t shock this
keen observer of human nature if
he’d done it before. Abbye “Pudgy” Stockton, a
What would he do with it? Use pioneer female weightlifter and
your imagination. No real news women’s gym owner who was
stories on any serious offers from known as the “Queen of Muscle
that direction have broken yet,
Beach” back in the 1930s and
just idle chat, so don’t count on it.
The wheel has been spun— ’40s passed away at the age of
round and round she goes, and 88 in June. Look for a feature
where she stops, nobody knows. For this reporter, anything that keeps my colon this very special athlete in an
leagues over at those two magazines out of the job market is okay by me. upcoming issue of IM.
NE W TALE N T
Arina’s Arena
Austrian champ dives into a crowded sea of figure pros
Somehow, though, I get the feeling that Arina Manta will bob to the surface. She’s cer-
tainly conquered more difficult challenges. A diving prodigy in her native Romania, Manta saw
the world and got the royal treatment from the Communist athletic machine—while she was
winning. “I was the youngest professional diver at the age of 12 and so was given a govern-
ment salary and better quality food. I was lucky enough and had just enough talent to stay at
the top for 10 years, until I was forced to retire [due to] a knee injury.”
She was in her late teens, studying sports science at a university, when the opportunity to
travel to Australia presented itself. “Romania is a great country, but at the time didn’t have the
freedom and excitement, and, of course, the opportunities that places like the USA and Aus-
tralia offered,” she said. “When Communism fell, I grabbed the opportunity to get out in case
things changed back to the way they had been before.”
She arrived in Sydney speaking no English and having no idea what the future held. A
dozen years later she’s long-established as a personal trainer, and her physique-competition
career, which started with Ms. Bikini contests, has led her to win her adopted country’s nation-
al fitness championship in 2003 and its highest figure title in ’05, when she also represented
Photo courtesy of Arina Manta
Australia at the IFBB World Amateur Championships. Now she’s branching out to yet another
continent—to the Europa Super Show, in Texas, for her pro debut, where, thanks to the ac-
companying photo, maybe she won’t be a completely unknown face.
In a recent issue of IRON MAN Australia, Vance Ang referred to the figure star’s “trademark
glutes and legs,” which are much in evidence in this shot. To find out whether they kept
Arina afloat at the Super Show, log on to www.GraphicMuscle.com.

STILL MORE NEW PROS
MORE NEW FACES
Pos-Zavile-ities A Masae
Another European looker joins the ranks By any other name…
Last month Masae
we shined the Tagami
Parker.
P&C spotlight
on Inga Nev-
erauskaite,
the hottest
Lithuanian body
to hit the pros
since two-time
Ms. O third-
placer Natalie
Murnikovi-
ene a decade
ago. Now meet
Inga’s good
friend Zavile
Raudoniene,
If she ever gives up physique com-
a three-time petition, she’s got a great name for a
Lithuanian romance novelist.
champ in body
fitness who is Speaking of L.T.’s Junior Cal, Masae
the ’03 Euro- Parker, 41, who cleaned up in figure at
pean champ that show in 2004, is another capable
and a two-time competitor who had to find a creative ap-
silver medalist proach to pinning down a pro card. Born in
at the World Tokyo but living in the Golden State with her
Championships. husband and three daughters, ages 17, 15
The radiant Currently living and 12, Masae did well on the So Cal NPC
Zavile
outside New circuit, but, because she isn’t a U.S. citizen,
Raudoniene. she couldn’t take that route. Instead, she
Who could York City and
turn down a
went back to Japan, where she had previ-
training at the
ously competed as a bodybuilder, won the
Wennerstrom
look like that?

powerhouse
figure nationals and represented Japan at
Bev Francis the World Championships last September,
Powerhouse finishing 12th in her height class. Receiving
Gym, Zaville her card courtesy of the Japanese federa-
moved stateside still having amateur status. Earlier this year she won the over- tion, she made her pro debut at the Cal and
all at the NPC New York Metro and Pittsburgh championships, two contests got a taste of what it’s like to land at the
that—and I’m not giving away trade secrets here—are promoted by high-rank- other end of the lineup.
ing officials and are generally considered to be excellent opportunities for “get- “I think I got last place,” she predicted
ting noticed.” In other words, she was on the fast track, but for the little detail with a laugh backstage before the finals.
that she is not a United States citizen and couldn’t earn her pro card at a na- The name on the score sheet said “Masae
tional competition here. Tagami”—her maiden name and the one on
After watching her win the Pittsburgh, I wasn’t surprised to learn that Lithu- her passport—but it was the same gal. She
anian federation president Romas Kairaitus had written to Jim Manion re- hadn’t planned on competing so soon, she
questing pro status for the energetic Raudoniene, who in the meantime hopped explained. “But my friends said, ‘Masae,
over to Italy for the ’06 European Championships and picked up another silver. you’re not getting any younger.’” More
Word is that Manion said yes, and I would be shocked, shocked if she didn’t laughter. (With three teenagers, of course
make her pose-for-pennies debut at the New York Pro Figure in July. she has a sense of humor—and not much
Better watch that, Jim. You’ll have people thinking you’re a pushover for a left to prove, I’d guess.)
She was also not going to let a little thing
pretty face.
like a bad score deter her from getting back
on the posing platform. “I will keep compet-
ing and keep going up in placings,” the
Don’t miss IRON MAN’s fabulous multimedia cover- 5’1 ½” 105-pounder predicted.
age of the Team Universe/ Figure Nationals/New Sounds like a plan, Masae. You know
York Pro Figure weekend. what they say: You’re not getting any
Find it at www.GraphicMuscle.com.
www.GraphicMuscle.com. younger; you’re getting better.

PUMP & CiRCUMSTANCE
B A C K S TA G E F O L L I E S : C A L P R O E D I T I O N
P H O T O G R A P H Y B Y R U T H S I LV E R M A N
Ines
checks
herself in
the mirror.
It’s her
first pro
contest.
Awwww.
Says
Trish,
The figure pros fuss over Mr. Lind- More food What
say. Have a cookie, says Chrissy. shots. the
Trish likes heck?
M&M’s!
says
Chrissy. Debbie stays in shape
chasing her placings up
and down the score card.
Lounge
wear
second
place.
Best Pia’s robe
lounge is almost
wear. as tall as
Martha she is.
wraps
it up.
Best poser. Latisha outdoes her previous efforts in the ready-
for-my-close-up sweepstakes.
U P DAT E S
Hot Rocks No losers here

Kim Lyons was full of news when I ran into her in June. Of
course I’d already seen the half-page item in the May 15 issue of
TV Guide reporting that the fitness pro would be taking over as the
trainer on “The Biggest Loser” when the NPC weight-loss reality
show returned for a new season this fall. That report did not include
the nugget that Lyons’ longtime squeeze, pro bodybuilder Gunter
Schlierkamp, had popped the question and she’d said yes.
He’d surprised her, she said, and the ring was definitely one to ooh
and aah over. They were talking about a March ceremony, but with
her taping episodes and him prepping for the Olympia, it was too
Golden couple. early to set a date—just the typical scheduling stuff all couples face.
Ian L. Sitren \ SecondFocus
No truth to the As for the TV show, the

rumor that Mat-
tel is retooling challenges put to the con- You can contact
Barbie and Ken testants are hard, Kim said,
Ruth Silverman,
to look like Kim and while she doesn’t have to
and Gunther. perform them, she does make fitness reporter
her first entrance on the show and Pump & Cir-
Neveux
riding in on a ripcord. Accord- cumstance scribe,

ing to the TV Guide blurb, she’s replacing Jillian Michaels, a “popular trainer with in care of
drill sergeant ways,” and is expected to bring “a more playful style” to the proceed- IRON MAN, 1701 Ives Ave.,
ings. Oxnard, CA 93033; or via e-mail at
Good luck with that, Kim. I’ll have to break my no-reality-shows rule to catch you ironwman@aol.com.
on the ripcord. And best wishes for a great life with the captivating Mr. S.
Only the Strong Shall Survive
“Our bodies are our gardens,

to the which our wills are
gardeners.”
Othello, Act I, Scene III

Customize for
Strength
Size
and
Tailor Your Program for Radical Results

by Bill Starr • Photography by Michael Neveux
E
veryone is familiar with the concept of Regardless of which group you belong to, there are
sport-specific training. It simply means certain rules everyone must follow when setting up a
that a strength program should include strength program. Keep in mind that when I refer to
exercises that help the athlete perform a strength program, I mean any training regimen that
better in his or her chosen sport. The de- includes pushing the muscles and attachments of your
fensive lineman has different needs from body to a higher strength level. For collegiate athletes
those of the quarterback in football, and that might mean striving for a 500-pound squat. For
they both have different requirements weekend golfers it could be improving their freehand
from those of basketball or tennis play- squat by 10 reps.
ers. The idea is widely recognized and One such rule—or guideline, if you prefer—is to do
used by coaches and athletes. at least one core exercise for each of the three major
There are a lot of people, however, who don’t take muscle groups; shoulder girdle, back, and hip and legs
part in any organized sports yet still want to maintain a at every workout. That’s necessary in order to maintain
high level of strength and fitness in order to live a fuller balanced strength. It doesn’t matter if you’re a top-
life. They should also design their programs to fit their ranked Olympic lifter or are training so you can im-
needs. I call it activity-specific training. The term espe- prove your racquetball game. If one area of your body
cially applies to older athletes, who are still quite active falls too far behind the others strengthwise, problems
even though they no longer take part in any competi- will result.
tive sports. I’m well aware of the split routine, but I believe
While many play in local golf tournaments, walk or athletes are way ahead if they condition all of their
run in charity events or enjoy a game of volleyball at a muscles in one session. It only makes sense: I cannot
family gathering, it’s always on the recreational level. think of any athletic activity that uses only part of the
Their goals are to have fun and get some exercise. Win- body. Even walking involves the back and upper body.
ning isn’t that important, although it is icing on the How many core exercises you include in your rou-
Model: Michael Semanoff
cake. tine depends on a number of factors, such as, How

So this discussion is aimed at two separate groups: firm is your strength base? If you’ve been training hard
those who are engaged in competitive athletics and and heavy for several years, you’ll be able to handle a
those who want to stay strong so that they can be as ac- great deal more work than someone who’s just getting
tive as they like without suffering dire consequences. started. Those who are unable to do certain primary

Model: Lee Apperson

Those who are unable to do
full squats must exercise all
segments of their legs with specific
movements. It may take four of
those exercises to equal squats.
exercises, such as full squats, must tion to the smaller muscles, such ble. Since your biceps, the prime
exercise all the segments of their as the biceps, triceps, deltoids and movers of your arms, are involved
legs with specific movements; for calves. in every pulling exercise, you’re not
example, leg extensions for the One of the most important prin- going to be able to handle nearly
quads, leg curls for the hamstrings, ciples that everyone should adhere as much weight on those high pulls
adductor machine for the adductors to when organizing a training pro- or deads when they are tired as you
and freehand movements for the gram is to be sure to finish all of could if you had done them before
abductors. It takes all four exercises the big-muscle movements before curling. A second important point
to equal one primary—the squat. hitting the smaller groups. That may here: Putting stress on fatigued
In most cases doing three prima- not seem like much, but it is. Should smaller groups can lead to injuries.
ry exercises per workout is enough. you, for example, do multiple sets of An easy rule—big muscles, then
After you’ve sufficiently worked the curls before moving on to high pulls smaller ones. Get the hard stuff out
larger groups, you must give atten- or deadlifts, you’re asking for trou- of the way, and then have fun with

Sometimes going old school can

be just the boost your body needs
for new gains in size and strength.
Don’t classify the exercises from
the past as ineffective.
the beach work. How many auxiliary any auxiliary exercises. Put all your They also help lacrosse and tennis
exercises you put into your routine energy into building a firm base players, but I especially like them
once again depends to a great extent with the core movements, and then, for baseball. Strong forearms and
on your background. Experienced after four to six weeks, start includ- wrists carry the power generated by
bodybuilders and strength athletes ing one or two per session. Don’t the hips and legs, back, shoulders
can do four or five small-muscle fall into the habit of always doing and upper arms into the bat, as well
exercises and still recover, while the same ones. There are plenty to as throwing the ball. I’ve found that
beginners need to limit them to two choose from, and what you really when athletes wait until they have
per session. I’ll get to sets and reps want to be doing with your auxiliary improved on their basic lifts—bench
a bit later on, but with regard to work is improving weaker areas. press, power clean and squat—they
numbers of exercises to do, it’s best One of my favorite exercises for make much faster progress on wrist
to wait until your strength base is baseball players is wrist curls, done curls than if they start doing wrist
firmly established before you add with palms up and palms down. curls when they first begin training.

Model: Gus Malliarodakis

One of the most important
principles is to finish all of the big-
muscle movements before hitting
the smaller groups.
That’s because all three of those exercise, including all his auxiliary been worked during the perfor-
core exercises involve the forearms movements. When I asked him why mance of the primary exercise. More
and wrists. By waiting, they start seven, he told me it was because important, their attachments have
curling from a strong base, which that’s what worked. Eights were too been fatigued. It’s been established
enables them to make gains more many and sixes weren’t enough. for a long time that once you tire the
rapidly. That, in a nutshell, is what makes a tendons and ligaments, you cannot
For competitive athletes the for- good program—finding a formula improve their strength at that ses-
mula for gaining strength is four to that works for you. sion. They need time to rest before
six sets of four to six reps. As most For auxiliary exercises, I rec- they’ll respond to stimulation again.
readers know, I stay with five sets of ommend higher reps and gener- By doing the higher reps, you avoid
five for practical reasons. It’s easier ally adhere to the 40-rep rule. That stressing the attachments much less
to deal with the math when you’re means two sets of 20 or three sets than if you did lower reps, and the
working with a large number of of 15 or four sets of 12. I realize that muscles respond to the added work.
athletes, but four sets of six or six the latter two don’t add up to 40, but Now to those recreational athletes
sets of four will get the job done too. they’re in the ballpark. The reason I who often use light weights on all
I trained with a very strong athlete keep the reps relatively high is that their exercises. You’ll need very high
who always did seven reps on every the smaller muscles have already reps in order to force the muscles to

respond and to increase the work-

load. How many will depend on
the amount of resistance used, but
I think 20 reps should be the mini-
mum for three sets. When trainees
use very light weights—or no weight
at all—it may be necessary to do
reps in the 100 and 200 ranges.
That type of routine is extremely
beneficial for much older athletes
and is basically what Jack LaLanne
has been preaching all his life. The
ultrahigh reps flush blood and nu-
trients to the joints without placing
them under stress, a critical factor
for all those who have some form of
arthritis.
Competitive athletes do best by
training three days a week to start.
You’ll need the rest days between
training sessions to aid in your re-
cuperation from the weight work.
Once the base is solid, you can add
another day, as long as you make
it a very light day. Many trainees
make bigger gains when they stay
with three days a week, however,
even after they’ve graduated to the
intermediate and advanced stages.
How can you tell if you need an
extra day or it will be too much?
By paying attention to the way you
feel at the end of a week’s training.
If you’re completely exhausted and
Model: Berry Kabov
notice more sore spots than usual,

you’re most likely doing too much.
Or if your top-end lifts start to move
downward rather than upward,
that’s another bad sign. It might One of my favorite exercises for
be wise to go back to three days a baseball players is wrist curls, done
week. Then, after another couple of with palms up and palms down.
months, you can again try adding a They also help tennis players.
lighter session.
Those who are not training heavy
need to do just the opposite: They
should train five or six days a week, concept. In fact, it’s essential that day. Well, sometimes there’s a valid
and it won’t pose a problem because hard-training athletes use it, or reason.
the workload on each day won’t be they’ll quickly become overtrained I correspond with a gentleman
all that great. So recovery won’t be and all progress will cease. There in his mid-70s who trains six days
difficult, as long you’re eating right should be a noticeable difference a week. He walks for 45 minutes,
and getting the necessary rest. It’s in workloads on the three days for then works out with weights. He has
really the total amount of weight competitive athletes; however, for two programs, which he alternates.
you move in a week that counts. Six recreational athletes the differences One isn’t actually tougher than the
sessions done with light-to-moder- need to be only slight. Recreational other, but he designates Sunday,
ate poundages will still be consider- athletes don’t have to adhere strictly Tuesday and Thursday his heavy
ably less than three sessions done to a heavy, light and medium flow— days because it takes him 15 min-
with heavy weights. And since high- just do a harder workout followed utes longer to train on them than it
rep, lower-weight workouts aren’t by a less strenuous one; then do the does on the other three. The shorter
as stressful to the joints or attach- other harder day followed by less workouts he calls his medium days.
ments, recovery will be much easier. strenuous one, and so on. When Normally, he doesn’t bother with a
Both groups can benefit from light weights and high reps are used, light day, but occasionally he does.
using the heavy, light and medium there’s no reason to include a light Like all of us, he experiments with

Model: Will Harris

You must learn how to train
around old injuries and not try to
bite the bullet and train through
the pain.
his routine, and every so often he training exercise and are not inter- often difficult to do, especially if
overdoes it and traumatizes some ested in pushing up the numbers. you’ve been the strongest member
joint or muscle. When he’s nursing a Then it doesn’t matter where you of a gym on some lift and suddenly
ding, he does much less than usual, place it in your schedule. find that you can no longer handle
and that becomes a light day. He has One of the keys to gaining or much weight on it because of some
a special set of exercises for those maintaining strength is to continu- physical problem—surgery, injury,
days. He also uses the light day in ally look for weaker areas and do etc. All older athletes have to deal
the event he’s really short on time. something to improve them. That’s with one or more areas that they’ve
But regardless of whether the just as true for recreational athletes hurt over the years. In many cases
weights used are quite heavy or the as it is for highly competitive ones. the injuries occurred outside the
workload is the highest, the harder Once you’ve identified an area that weight room, but regardless of how
workout should be first in the week. is lagging far behind, start doing the you dislocated your shoulder or
It’s just common sense. You always exercise or exercises for that body- damaged your lower back, you still
have more energy after a weekend part first in your routine—and do have to deal with it in your training.
or, in the case of the 75-year-old, a that until it improves. I’m talking You must learn how to train
day of rest. By the way, he told me about primary exercises. Additional around old injuries and not try to
that the only time his old injuries work for a weaker bodypart doesn’t bite the bullet and train through
bothered him was on Sunday morn- have to be a primary exercise. the pain. That’s a deadend street,
ing and afternoon, the day following Auxiliary movements can be use- healthwise. I trained with a man in
his rest day. Once he got in motion, ful as well. For example, you know his late 40s who decided that he was
all was fine and dandy. your delts need extra work, so you going to compete in Olympic lifting.
Your heaviest workout belongs start doing a variety of exercises at In his younger days he had done
at the first of the week and so do the end of your workouts, all with well in powerlifting, and he was de-
any high-skill exercises in your dumbbells, to strengthen them: termined to show everyone that he
routine. In addition, quick lifts such incline presses, seated or stand- could also master the quick lifts. He
as power cleans, power snatches, ing presses, and lateral and front was quite strong, but in order to be
full cleans, full snatches and jerks raises. A couple of sets of 20 over the successful in the snatch and clean
should get priority at every workout. course of several months will pro- and jerk, you also have to be very
That is, unless you’re doing some duce the desired results. flexible, and that quality he sorely
quick lift like the power snatch as a Recognize your limitations. That’s lacked. He had a history of shoul-

three reps, usually ending up total-
ing around 400 pounds. I suggested
that he try a different approach,
three sets of 20 with a moderate
weight, and see what happens.
Two months later he wrote again
and said he loved his new program
and was staying with 225 for three
sets of 20 because his back felt
stronger than it ever had and that
since he switched to higher reps,
he hadn’t had any pain at all.
Often, slight changes in the way
you perform an exercise can make
a difference. Regular deadlifts
hurt? Try sumo style. Conventional
shrugs cause pain? Try using a
wider grip. Of course, those chang-
es don’t always work, but the point
is, give them a try and find out.
My message here is that when
you put together a strength pro-
gram, remember that you’re an
individual. No one else, not even
your twin, is exactly the same
as you. A truism, yet one that is
repeatedly overlooked by young
bodybuilders attempting to fol-
low exactly the program outlined
by a top physique star. Or novice
powerlifters trying to do a workout
recommended by a national cham-
pion.
I’ve used this example before
in my writings, but it makes sense
to repeat it here. In the late 1960s
Tommy Suggs and I trained to-
gether at the York Barbell Club.
One of the keys to gaining or
Model: Dan Decker
We lifted in the same weight class,

maintaining strength is to
had similar body types and identi-
continuously look for weaker
cal backgrounds in lifting, were
areas and do something to
improve them. almost the same ages and had the
same jobs as editors. While we did
basically similar programs aimed
der problems, which only added to in the gym is causing you misery, at improving the three Olympic
his inflexibility. Despite numerous you’re on the wrong path. lifts, the way our bodies dealt with
failed attempts and ugly form, he One of the great things about workloads was quite different.
plodded on. All he got for his ef- strength training on any level is that When Tommy tried to do the same
forts was even more damage to his there are so many exercises from amount of work as I was doing, he
shoulders. To his credit, he did enter which to choose. Can’t bench? Try became chronically overtrained
a contest, but he never got a white various angles on the incline, over- and his lifts suffered. And when I
light on any of his attempts because head presses or dips. lowered my workload to match his,
he couldn’t lock out his arms. Sometimes the problem isn’t the my gains ceased.
That was an extreme case, but I exercise but the amount of weight We fully understood what was
bet every reader has seen a similar being used. A man wrote to me that happening and made the sensible
example: the person who will not let whenever he did deadlifts, he ached adjustments. I continued to run
go of the bench press, even when he all night and was unable to get up my workload, and he did half
can’t sleep the night after he works it around without pain the next day. of what I did. In the end our three
because of the pain. He knew they hurt him yet didn’t lifts—press, snatch and clean and
Never forget that the purpose of want to drop them from his routine. jerk—were only a few pounds
strength training is to help you lead Looking at his program, I saw that apart, and our totals were identi-
a healthier life. If what you’re doing he always went heavy, with five or cal. While on paper we should

have had exactly the same training

requirements, in reality we didn’t.
In fact, everyone has a different
training requirement, and the trick
is to find that specific exercise or
exercises that are critical to success
in your chosen sport or that help
you to enjoy a recreational activity
to the fullest.
At Johns Hopkins, I frequently
talked with a chemistry profes-
sor while we dressed in the locker
room. I learned that he spent
nearly all of his vacation taking
extended hikes. For several years
he’d covered a section of the Allegh-
eny Trail and planned on starting
out in Bear Mountain, New York,
that summer. One day he asked if
I could give him an exercise that
would strengthen his lower back.
That part of his body always gave
Model: Robert Hatch
out first and prevented him from

walking longer.
I laid some towels on the end of
the bench in the locker room and
demonstrated how to do reverse
Often, slight
back hypers. He wanted something
changes in the
he could do at home without any way you perform
special equipment and that fit the an exercise can
bill. “Start out with 20,” I told him make a difference.
while he did some. “When that’s Widening or
too easy, add more. You can do narrowing your
these just about anywhere. I’ve grip is a good
done them on desks, kitchen ta- place to start.
bles, cabinet tops, slant boards and
picnic tables at rest stops. Do them
every day, twice a day if you can, Never forget that the purpose of
and try to do them while you’re on strength training is to help you
the trail, if possible.” lead a healthier life.
The following fall he showed up
at the weight room the first day of
the new semester and reported that
the reverse hyperextensions had
worked wonders. He’d walked far-
ther than ever on the first day, and
never once did he have any trouble
with his lower back. That’s the
beauty of activity-specific training.
Setting up a strength program that
enables you to satisfy your compet-
itive or recreational goals is a very
rewarding effort. All it takes is some
reflection and common sense, fol-
lowed by constructive action.
Editor’s note: Bill Starr was a

strength and conditioning coach
at Johns Hopkins University from
1989 to 2000. He’s the author of The
Strongest Shall Survive and Defying
Gravity. IM

Mind
MIND/BODY
Gene Genie There’s more to being a champion

than picking the right parents
IRONMIND
W
ith all the talk about genetics in bodybuilding, you There’s something enticing about genetic explanations:
might get the feeling that your future depends almost They’re very tidy; they relieve the individual of direct respon-
solely on your gene pool: If you chose your parents sibility; they offer the promise of solutions in the form of pills.
wisely, there are big titles in your future, and if not, you might
What could be easier? For example, the neurotransmitter sero-
as well crawl into a corner and cry. In fact, that tendency to tonin has been getting a lot of ink lately, and for good reason.
reduce the world to a series of gene maps isn’t limited to a Low levels of serotonin appear to be linked to everything from
10-foot radius of the dumbbell rack; genetic explanations are alcoholism to aggression, overeating to depression to suicide.
popping up for an ever-increasing range of behavior and char- Powerful stuff, that serotonin. It seems reasonable that people
acteristics. Once born, what’s a poor body to do? could correct their genetic deficiencies by taking medication to
boost their serotonin levels—just what some
would suggest.
Things aren’t always as simple as they might
first appear, though, because researchers have
Optimism found that serotonin levels aren’t just the result
can feed of what’s inherited—they’re also the result of
your inner environment. Research has shown that mon-
champion. keys raised by their peers had lower levels of
serotonin than those raised by their mothers,
and the differences began to appear in mon-
keys as young as two weeks old. Similar pat-
terns have been found in a variety of research
programs, all indicating that serotonin levels
are most likely the result of environment as well
as inheritance.
“So what’s that got to do with adding an
inch to my arms or 25 pounds to my squat?”
you ask. The point is that you might be tempt-
ed to attribute all manner of good and ill to
genes and just collapse on the couch, letting
those genes do their stuff. Far more produc-
tive is an approach that says something like,
“Genes certainly are powerful, but so is my
environment. I can’t alter my genes, but my
environment is almost completely under my
control. If I have some ideas about how I’d like
to change myself, I’d better develop a top-
notch environmental attack plan.”
To control your environment for world-class
gains, here are some tips.
First, establish a good working knowledge
of bodybuilding and lifting, learning what works
and why. If you’re just starting off, you prob-
ably don’t know a Zottman curl from a bent
press, and it’s easy to believe whoever tells
Neveux
you something first, often or loudest. If you

Body
stick with your training for a
while, though, you’ll start to
understand what works—not
just what supports a par-
ticular person’s pet ideas or
associates—that applies
not only to people you
train with but also to
everyone in your life. It’s
especially important to
commercial interest but what beware of people who
works for most people most sell you short, limiting
of the time. Read, watch, your expectations and
ask, listen—use everything thereby ensuring that
at your disposal to increase you’ll do less than you’re
your knowledge. And don’t capable of doing. Re-
think the educational process member, if you expect
is just another dull study limits on your perfor-
session with little real payoff, mance, you usually get
because learning what works what you expect. On the
will produce dramatic results. other hand, if you expect
There are countless guys Low levels of self-confidence often keep you out of big results, that’s exactly
walking around who gained competitive situations in the first place. None of that what you’ll net.
20 pounds of muscle in their low self-esteem here as Scot Mendelson benches While the idea that
first two years of training, 1,008 pounds at the ’06 IRON MAN Pro in February. properly designed
but once they learned how training cycles or small
to train productively for size, they packed on 30 pounds of enough increases can guarantee steady progress forever
muscle in six weeks. belongs in a fairy tale, you need to recognize that your target
Once you’ve established a sound base of training know- is above you. That means, in a general sense, no matter what
ledge, put it to good use. Plenty of people, for example, know you did today, if you want to improve, you have to do more
that they should be sucking in at least a gram of protein per tomorrow. Most people grasp the principle at a gut level but
pound of bodyweight a day, but they continue to peck at make the mistake of thinking in terms of dramatic steps for-
meals that would leave their 85-pound octogenarian grand- ward and seeing progress as a smooth, ascending spiral. In
mother ravenous. On the other hand, the people who actually actuality, huge gains are made one small step at a time, and
eat the way they should produce eye-popping transforma- the road upward has plenty of dips and bends. The point is
tions. Similarly, you might know that it’s time to quit pound- to keep your motivation for progress at high levels. That both
ing away at 100 percent maximum efforts in your attempt sustains your efforts in a down period and gives you the confi-
to boost your bench press, but you keep making the same dence to make dramatic breakthroughs when the opportunity
mistake, week after week, month after month. When you get arises. Your motivation is largely under your control, unlike the
caught in a bind like that, it’s good to step back and pretend biochemical pattern you inherited from your parents.
that someone else with your exact profile has come to you Looking in the mirror might make you wish you had a magic
for training advice. What would you tell this person to do? Be wand for adjusting your genetic base. Instead, take charge of
sure to follow your own advice. your environment, let it help you work some real magic, and
Always remember that even though they dwell between you’ll never wish for a gene genie again.
your ears, your expectations are a potent force in your en- —Randall Strossen, Ph.D.
vironment, and they’re under your control. The field of psy-
chology is filled with dramatic examples of how expectations Editor’s note: Randall Strossen, Ph.D., edits the
are powerful forces in our lives, affecting everything from quarterly magazine MILO. He’s also the author of IronMind:
classroom performance to whether we live or die. Remember, Stronger Minds, Stronger Bodies; Super Squats: How to
too, that you don’t leave your expectations in the locker room Gain 30 Pounds of Muscle in 6 Weeks and Paul Anderson:
when you train: If you expect to fail with 300 pounds today, The Mightiest Minister. For more information call IronMind
you almost certainly will, and if you expect to succeed, you Enterprises Inc. at (530) 265-6725 or Home Gym Warehouse
probably will. What’s more, because your expectations are in- at (800) 447-0008, ext. 1. Visit the IronMind Web site at www
fluenced by the people around you, be careful in picking your .IronMind.com.

Bomber Blast MIND/BODY
Misery Loves Company Questions from the bomber ranks
B
efore Laree and I hop in the bomb and head north to Everyone is different, and few, very few, muscle builders
Bill Pearl’s Oregonian territory for a workout in his old require less. The theories recommending less come from either
barn gym, I thought I’d leave you with a stack of ques- the drug camp, where gains come from thin air; or the scientific
tions and answers to clutter your mind. So that you don’t think camp, where gains come from books, note pads and theories
you’re the only one, here are a few bombers struggling with and not experience; or boastful hotshots with limited under-
troubles of their own. standing and desire making deceptive claims. You’ve got to
We’re strange creatures, gaining comfort from the quanda- blast it, or you’ll get big and strong and fat.
ries of others. That doesn’t make us bad people. Listen, empa- Bring on the red meat, milk products and eggs big-time,
thize, and learn. along with chicken and fish, lots of salad and fresh vegetables
Q: I came across an article that said you went from and choice fruit. Get your carbs from whole grains. Protein
165 to 235 pounds in a year. I’d like to embark on a rules. Add essential fatty acids to your diet and a good protein
similar bulking diet, but I have a few questions. I’d powder for convenient and essential meals—a.m., p.m., pre-
like to know how often you trained each muscle per and postworkout. Bomber Blend is the best, in my opinion.
week and/or how often you would recommend train- No secrets here. Major bulking—say, from 165 to 235
ing. I would also like to know approximately how pounds in a year—is crazy. Not healthy, not fun, not possible.
much you were eating. Ten pounds a year is wise and manageable for a young man.
A: You read some article printed for entertainment value Train hard, eat right, and settle in. You can’t hustle muscle-
and not real information. Some muscle mags often do that building.
(not this one, of course). Truth is, I never gained more than 10 Q: I’m trying to get information on muscle build-
pounds in any given year while I was determined to build size ing and cardio for my friend who is incarcerated. As
and strength, and I did that by consistent force-feeding and his time to exercise is severely limited and equip-
training in general. I trained each muscle group two or three ment is insufficient, he needs in-cell training rec-
times a week, depending on the season or year of my life, and ommendations.
today I suggest training each muscle group twice a week as A: The best way to answer the exercise question is by ask-
the solid way to achieve muscle mass and density, fitness and ing myself, “What would I do if I were in the same dilemma?”
muscularity. I was once speaking directly to prisoners in their barred cells
who asked the same question. I suggested running in place,
performing high-rep crunches and leg raises and pushups.
There are ways to grasp bars (if available) and use them to
push and pull in a manner that duplicates real exercise. Deep
knee bends and lunges move a lot of blood. These various im-
provised movements, developed into a tight routine by practice
and common sense, will provide plenty of muscle work and
deep breathing and will raise the heart rate considerably.
The greater the affinity one has for exercise, the more realis-
tic and doable these basic suggestions are. The process re-
quires heart, imagination, purpose and fortitude—at the same
time building those qualities, something your friend needs in
stacks while behind bars.
Buy tuna at the prison store, drink lots of water, read the
Bible.
Q: As I’m trying to get leaner, should I lay off
the protein before and after workouts? I’m getting
about 250 grams of protein per day, and part of that
is 50 before and 50 after the workout. I’m trying to
lose the fat and not the muscle. I’m wondering if
the protein was causing more harm than good.
A: The last place you want to reduce your calorie consump-
tion is with protein. Your protein composes only 1,000 calories
of your total daily intake. I recommend that you maintain the
anabolic environment (complete proteins, essential fats and nu-
trient-strong carb foods) and continue to train smart and hard.
Let the training build the muscle and the good food provide the
energy and ingredients for muscular gains over time. Think of
gaining muscle rather than losing fat.
You might drop your intake of the least valuable foods
Warner \ Model: Dave Draper
throughout the day. Keep the pre- and postworkout meals but
maybe—I hate to say it—perhaps, possibly, if you must, cut
them in half. Gasp. No, never mind! Forget I said that.
Q: I’m 60 years old, only 5’6” and 126 pounds.
I’m healthy, even though I had a bypass seven years

For immediate release...
ago. I want to take up the bodybuilding sport. Have you ever

heard of an older person with small stature like me to be suc-
cessful in this sport? I can work hard, but I want to know if my
body could take the pains and build new muscles.
A: Since you express an interest in the sport, I think you should give it a go.
Announces
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Be aware, and be wise—elemental precepts we share as time goes by.
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2007
confident and in tune with yourself. Learn the basics
by trial, error and practice, and advance day by day,
month to month by consistent performance, obser-
IRON MAN PRO
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—Dave Draper
and the great athletes
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www.davedraper.com and sign up for his free newsletter. You can also check
out his amazing Top Squat training tool, classic photos, workout Q&A and
forum. His new book, Iron On My Mind, is available at www.Home-Gym.com. The Fit Expo provides us
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pro-expoThird-r3.indd 1 6/30/06 5:06:25 PM
Gallery of Ironmen MIND/BODY
MIND/BODY
Robert Duranton
O
ne of the greatest athlete won the Mr.
bodybuilding stars France title and (per-
of the golden 1950s haps more important)
was from France: Robert gained the friendship
Duranton. In the magical of the contest’s overall
era of Steve Reeves, Roy victor: Steve Reeves.
Hilligenn, Dick Dubois and Reeves admired the
others, Duranton was one Frenchman’s massive
of the few foreign athletes deltoids and invited
whose charisma and phy- his new friend to come
sique could compete with to California and learn
the American stars. Many the techniques then
considered Duranton’s being used among
shoulders to be the best American bodybuild-
Photo courtesy of the David Chapman collection

formed and most muscular ers. Thanks to the bulk
for his time, and photos that he gained in the
show that the rest of his United States, Duran-
physique wasn’t too shab- ton went on to win the
by, either. Mr. France competition
Duranton was born in three more times. The
Paris on September 11, tall, handsome athlete
1926, and he began to was virtually unbeat-
practice physical culture at able at that time.
the age of 15 because he Robert continued to
wanted to improve some train—and tried several
respiratory problems. He made such means of making a living—but it was
progress that in just five years he was not until he left the physique world
performing in a professional gymnas- and became a professional wrestler
tics and acrobatics act; lifting his vari- that he achieved financial stabil-
ous partners was destined to build ity. Because of his handsome face,
Duranton’s upper-body strength and massive body and natural grace,
shape it to virtual perfection. In 1946 Duranton soon became very popular
he entered and won his first impor- in the ring.
tant competition, the “Ideal Athlete” Eventually, Duranton grew tired
title, and because of his success, his of pro wrestling, and (like his friend
picture and name were published in Reeves) he decided to go into mov-
major French papers. ies. The former champion appeared
Encouraged by that victory, Duran- in a handful of French films and so
ton entered the Mr. World competi- achieved the fame and respect in
tion in Cannes on the French Riviera three fields: physique, wrestling and
in 1948. The Mr. France title was to cinema. Robert Duranton died in his
be held at the same time, and al- 79th year on February 9, 2005.
though he did not win top honors in —David Chapman
the Mr. World competition, the young
Ease Disease
Alzheimer’s Primer
I
nformation from emediawire.com suggests
that exercise is just not enough to prevent
Alzheimer’s disease.
“Preventing Alzheimer’s and other demen-
tias rests on a combination of six core lifestyle
strategies,” says Dr. Phyllis Staff, CEO of Alz-
heimersFree Press. “Focusing on only one strategy will leave people
vulnerable to developing dementia later in life.”
The six core strategies are exercise, diet, a program of vitamin and
herbal supplementation, regular brain stimulation, a satisfying work and
social life, and consistent spiritual practice. An effective program for
preventing Alzheimer’s includes all six.
—Becky Holman
www.X-tremeLean.com
Mind Gains MIND/BODY
Going to Failure
I
n the gym going to failure brings great results,
but real success comes when you bring that
attitude into the real world. Success is generally
the result of going to failure many times. In life you
Neveux
don’t have the luxury of a spotter when you fail.
Your attitude toward failure is your spotter.
Recently I sent a book proposal to a very accomplished literary agent. Within a
few weeks I got a rejection letter. Was I disappointed? You bet! I would be lying if I
said I wasn’t. But was I defeated? Absolutely not. In fact, it spurred me on, and it
seems that I’ve have found an agent better suited to my project.
Failure is part of success, and the feedback from failure is a great education. The
way to use failure to your benefit is to follow these simple steps:
1) Know that it’s part of the process and that you did the best you could with
what you had at the time.
2) Change or adjust your approach if necessary and write down what you
learned.
3) Take time to review your past successes. It’s important to remind yourself that
you have more successes than failures.
4) Take immediate action on something positive leading to your goal.
5) Stay focused on the ultimate outcome, not the short-term setbacks.
6) Don’t give up!!
Remember what Theodore Roosevelt said: “He who makes no mistakes makes
no progress.” Welcome the failures because they lead to the successes. Now go to
failure in all areas of your life so you’ll have great success in and out of the gym.
—John M. Rowley
Editor’s note: Rowley owned the gym where the movie “Pumping Iron” was
partly filmed, and he was also one of the youngest senior vice presidents of a major
real estate company in Manhattan. John’s passion is teaching people and com-
panies about goal-setting, how to stay motivated and how to add fitness to their
already busy lives so they will have the energy to pursue their dreams. You can
contact him at Jrowley@nc.rr.com.
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Junior California Overall Figure title
and was a class winner at the ’06
California Championships. A 49er
cheerleader who has a Super Bowl
ring, she says she’s a football addict.

Serious Training MIND/BODY
Christian Egner
Photography by Jerry Fredrick
Location: Gold’s Gym, Venice, California

Serious Stats
Weight: 200 Height: 5’10” Age: 33
Bodypart split: Day 1: chest; day 2:
biceps, triceps; day 3: shoulders; day 4:
back; day 5: legs
Competitions: Placed second in the ’05
Nordic Championships.
Factoid: Works in his own gym, which he
started 10 years ago.

Readers Write
Catastrophic Coverage looking for it. Larry is a real class act.
Ronald M. Criss
via Internet
Editor’s note: Larry is one of the shining stars of

bodybuilding’s past, a true living legend. Thanks for your
comments—and to save shopping time, you may want to
subscribe to IM. Just a suggestion. See page 145.
Dante Is Hot!
Thank you for featuring Dante and his Doggcrapp train-
ing method [“Dante’s Inferno,” July ’06]. Ron Harris did a
great job with the interview, and I really appreciated the
training program that was provided. It’s given my workouts
some new life.
Jack Labardo
via Internet
Editor’s note: We have more Web-guru training inter-

views coming up, including one with Eric Broser on his
Your coverage of the Arnold Classic [in the June ’06 issue] Power/Rep Range/Shock system that’s guaranteed to be an
was revolting. Do you realize that kids read your magazine eye-opener.
and think those creatures are natural? I was at a local GNC,
and the kid working there was about 20. He trained on a Zac and
regular basis. We got to talking about competitions, and I Team Titus Lana Titus.
told him my personal experiences have been negative due
to the wide use of chemicals. His response was, “I thought Zac and Lana Titus [the ’06
they tested the pros.” I couldn’t believe he wasn’t joking. FitExpo’s Fittest Couple] make
Kids are overtraining their butts off to look like [the pros], me proud to be a bodybuilder
yet they don’t realize that in reality they’ll need to become [“Zac and Lana,” June ’06].
friends with the local pharmacist to get that look. So I ask Great, realistic physiques with
you to stop adding to the problem and confront the steroid the right attitudes make them
epidemic head-on. excellent role models (despite
Jim Mihevic the tattoos). Thanks for the
via Internet inspiration, Team Titus!
Forest Wilson
Editor’s note: Contest coverage is a very small part of St. Louis, MO
our editorial mix. We are not a so-called bodybuilding su-
perstar magazine; we are a training publication, and we’ve
said in print many times that the top competitors are ge- X-tatic About Contest Win
netic anomalies who use chemicals. There, we said it again.
I’m really X-tatic! I just competed in the ’06 NPC Mid-
Atlantic Natural Classic and Fitness competition, and I
Not-so-Sweet Error took first place in the open men’s middleweight class. All
the hard work paid off, and all the X-Rep techniques really
In Jerry Brainum’s article on sugar, “How Sweet It Is” gave me an edge. I keep telling people how powerful and
[June ’06], it was stated that a tablespoon of sugar contains effective X-Reps are, but most aren’t willing to work hard in
15 calories. That’s incorrect—it’s a teaspoon that has 15 the gym. Thanks again. The X-Rep techniques are the most
calories. A tablespoon has about three times that amount. powerful I’ve ever used.
name not provided Jaime Penaranda
via Internet Piscataway, NJ
Editor’s note: Our apologies for missing that one. Back Editor’s note: For more comments from trainees who
to one teaspoon of sugar in our coffee. are using X Reps, as well as photos of Jaime, see the Satis-
fied X-Reppers section at www.X-Rep.com. Also, check out
THE GOLDEN MAN, PART 2 information on the new X-Rep e-book, 3D Muscle Build-
Great Scott ing—Featuring Positions-of-Flexion Size F/X Training.
More Larry Scott! I Vol. 65, No. 9: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Pub-
just finished reading lishing, 1701 Ives Ave., Oxnard, CA 93033. Periodical Mail is paid at Oxnard, CA, and at
part 2 of his interview additional mailing offices. POSTMASTER: Send address changes to IRON MAN, 1701 Ives
Ave., Oxnard, CA 93033. Please allow six to eight weeks for change to take effect. Subscrip-
[Legends of Body- tion rates—U.S. and its possessions: new 12-issue subscription, $29.97. Canada, Mexico and
building, June ’06]. “Reaching the other foreign subscriptions: 12 issues, $49.97 sent Second Class. Foreign orders must be in
I couldn’t wait after top is a strange U.S. dollars. Send subscriptions to IRON MAN, 1701 Ives Ave., Oxnard, CA 93033. Or call
Photographs courtesy of Gene Mozée
feeling, almost
reading part 1. I went like a hazy 1-800-570-4766. Copyright © 2006. All rights reserved. No part of this magazine may be
out to three stores dream.” reproduced in any manner without written permission from the publisher. Printed in the USA.


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Poliquin on Building Big Arms • The Metabolic Syndrome

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