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FEBRUARY 2006
Please display until 2/4/06
$5.98 $7.98 in Canada
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www.ironmanmagazine.com
Unleash Your
Inner Warrior
Bulging Bis
Sweeping Tris
EYE-POPPING
ARM SIZE!
Eat This to
Put the Pedal
to the Metal
JACKED-UP
ENERGIZERS
DIET GURU
INTERVIEW
20 Pages of the Hottest, Fittest Women in the World
Quick-Start Program
to Get You Growing
PLUS:
Fitness, Figure and Ms. O Blowout
Power/Rep Range/Shock
Strength Factor in Bodybuilding
PACK ON
MUSCLE!
C1_IMB_R1 12/1/05 7:21 PM Page 1

MUSCLE BUILDING
B E Y O N D
X
REP
The Muscle-Building Truth Is Out There
w w w. Be y o n d X- R e p . c o m
If theres one bodypart that generates
more sensual attention than any other... it
has to be great abs. No matter who you talk
to, men and women alike, ask them what
physical qualities they lust for in the oppo-
site sex. The answer youll get more often
than any other is a tight in-shape waist.
What women love the most. Now you
can achieve the kind of six pack that
makes you irresistible to the opposite sex,
leaving them absolutely spellbound. The
truth isgreat abs are the bait that acts like
a magnet, luring them to your side.
Whats more, chiseled abs showcase
the rest of the physique like a frame around
a classic Picasso. And they can make even an
average physique look incredible!
Heres proof! Go to any beach or pool, look
for a guy with an average build, but great abs.
Guaranteed hes got
babes hangin on him
l i k e t h e P i e d
Freakin Piper!
Picture this... you
with tight, shredded
abs, serratus and in-
tercostals all sharp,
sliced and visible
from across the room
or on the sun-glared
beach! And from the
rear, lower lumbars
that look like two
thick steel girders
s uppor t i ng your
muscle-studded back. Imagine looking like a
statue of a Greek God... in street clothes... in
the gym... or out on the town...
...gorgeous admirers stopping to catch a
view! Imagine all this in only ten minutes?!
Thats right! Now you can double your results
in half the time.
Well, if all this
s o u n d s l i k e
s o m e t h i n g
youve been fan-
tasizing about...
continue reading
the rest of this
me s s a g e a nd
learn more about
this astonishing
secret weapon
The Ab Bench.
Now, for the
f i rst t i me ever
you can work the rectus abdominis, obliques
and transverse abdominis with full-range
movements beginning each rep a full 30 de-
grees to the rear of center. Thats right! Twice
the range of motion,
and more importantly..
...twice as effective as
any ab exercise or
any ab machineon
planet Earth!!! This
full range of motion is
virtually and utterly im-
possible with conven-
tional exercises.
Forget about... floor
crunches... ab rollers...
incline boards... all of
those fancy machines
promoted on those ex-
pensive infomercials or
whatever. All are less effective!
You might as well go back to the Dark Ages
rubbing two sticks together to start a fire, if
youre still doing those out-dated, archaic, ob-
solete movements. Whats more, those move-
ments have only half the range of motion!
Full range of motion. Oh, and lets talk
about all those so-called self-proclaimed ex-
perts running off at the mouth for years about
full range of movement. Yet not one of these
geniuses has ever had the insight to design a
movement to work the abdominals through the
full range of motion.
Functional design. The incredible break-
through design of the patented pad on the Ab
Bench pre-stretches the targeted muscles
prior to contraction, giving you a full-range
movement, making each exercise 50%.... 100%
... maybe even 200% more effective.
And the Ab Bench takes the physiology of
your spine into consideration with its design
like nothing else on the market... not
now...not ever!
The cable design allows the pivot point
to move down the spine as the abdominal
muscles contract. Heres the clincher: that
contraction takes place all the way into
the pelvis where the abdominals actually
rotate the spine, forcing the abdominals
to completely contract...from the upper
abs to the lower abs. So, using the Ab
Bench is the sure-fire guarantee for
you to get that attention-grabbing ripple
effect withno wasted effort!
But wait, it gets even betteryou can
also develop the external obliques, the in-
tercostals and the serratus! And, to top it
all off you can use it build the eye-ap-
pealing, often neglected lower-back
muscles. Simply sit backward on the ma-
chine, hold the handles on your chest and
perform erector crunches.
Get the Ab Bench! It just may be the best
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From full stretch to complete
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Youll feel the incredible difference
from your very first rep.
Revealed
The secret to etching
your midsection in
10 short minutes.
No wasted effort,
carved-granite
results! The AB
Benchs rounded
back pad forces a stretch prior to each ab-etching
contraction, making the muscles work like never
before. Notice how on-the-floor crunches cheat
your midsection out of the full range of motion.
Patented
rounded
back pad forces
your abs to
stretch,
increasing the
workloadand
your results.
Stop using
inferior
standard
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Theres no
prestretch,
which means
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workload is
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Only $149
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The first and only "smart" (selectorized) dumbbells
ever made. This is the hardcore muscle-building tool
for the serious home trainer, and it only takes up a
2-foot-by-2-foot area. Each dumbbell is about the
size of a shoe box. And because you change the
weight in two seconds flat simply by moving pins,
your workouts are faster and more efficient.
Selectorized: Adjust the weight in two seconds by moving pins.
Patented: The idea is so revolutionary it was granted 5 patents by
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Rectangular shape: Each PowerBlock sits in the rack or on the floor without rolling away from you.
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The Elite PowerBlock 5-90 lbs base set adjusts in 5- or 10-lb increments. The Elite
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free weights, with a top weight of 90 pounds per 'block.'
Shipping & Handling: $60. Contact us if shipping outside the continental USA.
FREE "Beginning Bodybuilding" video ($20 value)
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The Personal Set equals 10 pairs of dumbbells; or 500
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not included. Shipping & Handling: $55. Contact us if
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FREE "Beginning Bodybuilding" video ($20 value)
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Elite Personal Set*
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LIGHTER WORKOUTS: 5 - 50 LBS
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PowerBlock Patent Numbers: 359778,
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February 2006 Vol. 65, No. 2
Bodybuilding
Beginnings,
page 176
FEATURES
Beyond Glycogen,
page 140
82 TRAIN, EAT, GROW 76
Details can make big differences in your physique. The
TEG men analyze perfect mass-building sequences and
the DXO technique.
106 A BODYBUILDER IS BORN 7
Ron Harris schools his young protg on the right time to
competeage vs. the stage.
120 THE INNER WARRIOR, PART 1
Jerry Brainum pulls no punches as he interviews nutrition
expert Ori Hofmekler on everything from frequent eating to
high-protein diets to fasting for more muscle.
140 BEYOND GLYCOGEN
George Redmon, Ph.D., analyzes your energy system and
gives you tips on how to rev up to
rep out with more grow power.
164 X FILES
Dissecting the perfect mass-
building set.
176 BODYBUILDING
BEGINNINGS
Celebrated bodybuilding author
Stuart McRobert presents a quick-
start program for beginnerswhich
doubles as a fresh start for those get-
ting back to the gym after a layoff.
200 MUSCLE-PROGRAM PRIMER
Christopher Penningtons eight essentials for designing a
workout that works for you.
212 HEAVY DUTY
John Little channels Mike Mentzers HIT philosophy.
222 MORE ARM SIZE
Eric Broser reveals how to build higher bis and sweeping
trisbecause your guns can never be too big.
238 POWER/REP RANGE/SHOCK 2
Another look at an incredible mass protocol that covers all
the bodybuilding bases.
254 IFBB FITNESS, FIGURE AND MS.
OLYMPIAS
Our full-page miniposter treatment of the most spectacu-
lar female bodies on the planet. Wow!
292 HARDBODY
Sultry and striking fitness femme Valerie Waugman.
310 ONLY THE STRONG SHALL SURVIVE
Bill Starr on the strength factor in bodybuilding.
Dan Decker and Alejandra
Gutierrez appear on this
months cover. Hair and
makeup Kimberly Carlson.
Photo by Michael Neveux.
Real Bodybuilding Training, Nutrition & Supplementation
A Bodybuilder Is Born,
page 106
Fitness
Olympia,
page 254
SUBSCRIBE TO IRON MAN
In the next IRON MAN
Next month is our annual over-40 bodybuilding
issue, and its shaping up to be a blockbuster!
We have training insight from the older, bolder
muscle crowd, like Team Universe champ Skip La
Cour. Plus, respected researcher Jerry Brainum
reveals the exact supplements he takes and sug-
gests ways of building more muscle and health as
you move into middle age. Then theres our usual
top-notch training tutelage, like Eric Brosers
forearm-forging, calf-engorging feature and mus-
cle-building details in our X Files section. We also
have a controversial interview with Shawn Ray
on the state of competitive bodybuilding. Watch
for the slightly more mature March IRON MAN on
newsstands the first week of February.
Hardbody,
page 292
DEPARTMENTS
Train to Gain,
page 30
News & Views,
page 286
30 TRAIN TO GAIN
The best grips and exercise for more muscle size. Joe
Horrigans Sportsmedicine is here too.
46 NATURALLY HUGE
John Hansens world of hurt, part 2injuries and how to
avoid and train around them.
56 CRITICAL MASS
Steve Holman blasts you through the tension dimension
for more mass.
66 EAT TO GROW
The double-trouble fat splat, new whey-cool research
and plenty of fantastic food facts.
96 SMART TRAINING
Charles Poliquin talks strongman-training strategies.
Plus, his tips for a building a bigger bench.
286 NEWS & VIEWS
Lonnie Tepers got more wild stuff from the Mr. O and
his usual tantalizing tidbits from around the bodybuilding
world.
302 PUMP & CIRCUMSTANCE
Ruth Silvermans auspicious overview of the womens
Olympia events from Vegas, flash scores from the 05
NPC National Championshipsand a whole lot more.
Plus, Gene Mozes look at the new No Pain, No Gain
bodybuilding movie (on page 307).
320 MIND/BODY CONNECTION
Randall Strossen, Ph.D., discusses inner visions and outer
limits (its mental-might insight). Gallery of Ironmen and
Graphic Muscle Stars also appear here.
330 BODYBUILDING PHARMACOLOGY
Jerry Brainums look at growth hormone and the fat-burn-
ing zone.
336 READERS WRITE
Big-bodybuilding-babe backer, racist boredom, hard-
core covers and informative information.
Pump & Circumstance,
page 302
More Arm Size,
page 222
WEB ALERT!
For the latest happenings from the world of bodybuilding and fitness,
set your browser for
www.IronmanMagazine.com and
www.GraphicMuscle.com.
26 FEBRUARY 2006 \ www.ironmanmagazine.com
The 1970s were the golden age of bodybuild-
ing, when the perfect storm of personality and
publicity came together to raise bodybuildings
profile to a new, positive level. The personali-
ties were Arnold Schwarzenegger, Arthur Jones,
George Butler, Charles Gaines and Joe Weider.
Joe brought Arnold to the United States, Gaines
and Butler created the book and documentary
Pumping Iron, and Arthur Jones created
Nautilus machines, for which Peary and Mabel
Rader provided a launching pad in Iron Man.
Arnold was featured in a breakthrough article
in Sports Illustrated that introduced him to
millions of people who had never been exposed
to bodybuilding. It portrayed him as a hugely engaging three-dimensional
personality, not the usual media-created caricature. Add to that Arnolds
starring role in Stay Hungrywhich could easily be his two-word phi-
losophyand you have a series of events that not only changed bodybuild-
ing forever but in a much broader sense laid the groundwork for bringing
weight training to the masses. Arnold showed that it felt good to have mus-
cle. For the first time you could mention in the outside world that you were
a bodybuilder and be respected for it. The skeptics were finally convinced
that bodybuilding was a great life-enhancing activity.
The personality-and-media storm expanded opportunities for all in-
volved. Both Arnold and Nautilus became brands. Bodybuilding publica-
tions grew at the fastest rate theyd ever experienced.
Jones made bodybuilding more acceptable by hiding the barbell and
overseeing scientific studies that backed up his theories. His ideas went
from the pages of Iron Man to the weight rooms of the nations football
teams and, finally, to the Nautilus Gyms that opened up across the country.
Arthur understood marketing, and today Nautilus is like Xerox: Just as
all copiers are often referred to as Xerox machines, so Nautilus has become
synonymous with exercise machines. Jones machines had the great advan-
tage of not looking like a simple barbell or dumbbell. The barbell was part
of the old bodybuilding culture; the machine was the futurealthough, as
Vince Gironda once told me, the barbell looks dumb, but you have to be
smart to use it.
I dont want to get into the machines-vs.-free-weights debate here, but
its undeniable that Nautilus and the exercise-machine industry it spawned
were key elements in getting people into the gym and training hard. Thats
especially true for women. Before Nautilus came on the scene, women
trained with low intensity for the most part, but the machines introduced
them to the pleasures of strength and development. All of a sudden it was
okay to be strong and female.
Ill have more on bodybuilding in the 70s next month, as I explore the
evolution and de-evolution of our sport. As always, I welcome your com-
ments; send them to Ironleader@aol.com. IM
Publishers Letter
John Baliks
Opportunities:
The Golden Age
Founders
1936-1986:
Peary & Mabel Rader
Publisher/Editorial Director: John Balik
Associate Publisher: Warren Wanderer
Design Director: Michael Neveux
Editor in Chief: Stephen Holman
Art Director: T. S. Bratcher
Senior Editor: Ruth Silverman
Editor at Large: Lonnie Teper
Articles Editors: L.A. Perry, Caryne Brown
Assistant Art Director: Christian Martinez
Designer: Emerson Miranda
IRON MAN Staff:
Vuthy Keo, Mervin Petralba,
David Solorzano, R. Anthony Toscano
Contributing Authors:
Jerry Brainum, Eric Broser, David Chapman,
Teagan Clive, Lorenzo Cornacchia, Daniel Curtis,
Dave Draper, Michael Gndill, Rosemary Hallum,
Ph.D., John Hansen, Ron Harris, Ori Hofmekler,
Rod Labbe, Skip La Cour, Jack LaLanne, Butch
Lebowitz, Stuart McRobert, Gene Moze,
Charles Poliquin, Larry Scott, Jim Shiebler, Roger
Schwab, C.S. Sloan, Bill Starr, Bradley Steiner, Eric
Sternlicht, Ph.D., Randall Strossen, Ph.D., Richard
Winett, Ph.D., and David Young
Contributing Artists:
Steve Cepello, Larry Eklund, Ron Dunn,
Jake Jones
Contributing Photographers:
Jim Amentler, Reg Bradford, Jimmy Caruso, Bill
Comstock, Bill Dobbins, Jerry Fredrick, Irvin Gelb,
J.M. Manion, Gene Moze, Mitsuru Okabe, Rob
Sims, Leo Stern, Russ Warner
Director of Marketing:
Helen Yu, 1-800-570-IRON, ext. 1
Accounting: Dolores Waterman
Subscriptions Manager:
Sonia Melendez, 1-800-570-IRON, ext. 2
E-mail: soniazm@aol.com
Advertising Director: Warren Wanderer
1-800-570-IRON, ext. 1
(518) 743-1696; FAX: (518) 743-1697
Advertising Coordinator:
Jonathan Lawson, (805) 385-3500, ext. 320
Newsstand Consultant:
Angelo Gandino, (516) 796-9848
We reserve the right to reject any advertising at our
discretion without explanation. All manuscripts, art
or other submissions must be accompanied by a self-
addressed, stamped envelope. Send submissions to
IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033.
We are not responsible for unsolicited material.
Writers and photographers should send for our
Guidelines outlining specications for submissions.
IRON MAN is an open forum. We also reserve the
right to edit any letter or manuscript as we see
t, and photos submitted have an implied waiver
of copyright. Please consult a physician before
beginning any diet or exercise program. Use the
information published in IRON MAN at your own
risk.
IRON MAN Internet Addresses:
Web Site: www.ironmanmagazine.com
John Balik, Publisher: ironleader@aol.com
Steve Holman, Editor in Chief: ironchief@aol.com
Ruth Silverman, Senior Editor: ironwman@aol.com
T.S. Bratcher, Art Director: ironartz@aol.com
Helen Yu, Director of Marketing: irongrrrl@aol.com
Jonathan Lawson, Ad Coordinator: ironjdl@aol.com
Sonia Melendez, Subscriptions: soniazm@aol.com
SIZE MATTERS, SO
Pressing Issues
How does grip affect muscle
activation on bench presses?
T E C H N I Q U E T W E A K S
A conventional bodybuilding belief is that flat-bench
presses work the central, meaty portions of the pectoral
muscles, while incline presses work the upper portions.
Since the upper portions of the pecs are often more defi-
cient in muscle mass than the lower and central portions,
the usual suggestion is to focus on training the upper
chest with exercises such as incline-bench presses
performed with a barbell, dumbbells or machinesplus
incline dumbbell flyes.
Then theres the matter of varying grips used during
bench presses at any angle. The dogma here is that
using a narrow grip during chest presses shifts the focus
from pecs to triceps, while using a wider grip places the
emphasis on the pecs. A variation of that is to use an
underhand, or supinated, grip as opposed to the usual
pronated grip.
A new study examined varying grips to see just what
muscles they affected.
1
Twelve healthy men with at least
six months of training experience were hooked up to
electromyograph, or EMG, machines while doing bench
presses. EMG measures electri-
cal activity and is a good indica-
tion of precisely which portion
of a muscle is being activated
during exercise.
The studys main finding was
that using the supinated grip
greatly increases the activity of
the biceps during bench press-
es. Thats because of a sec-
ondary function of the biceps,
namely, to stabilize the shoulder.
People who are vulnerable to
shoulder injuries may be able to
reduce stress on their shoulders
by doing bench presses with a
supinated, or curling, grip. The
study also found that there is no
decrease in the extent of pec
activation when the supinated
grip is used.
The biceps is even more
activated during a supinated narrow-grip bench press.
A narrow grip changes elbow stability, increasing biceps
activity to help stabilize the elbows during the exercise. In
addition, weight is more difficult to balance with a nar-
row than a wider grip. That places more tension on the
biceps.
Using a narrow pronated grip places greater emphasis
on the triceps muscle. In fact, close-grip bench presses
are a popular training exercise for triceps. Using a narrow
grip, however, reduces pec involvement. Based on the
new study, though, it seems that if you use a supinated
grip for narrow-grip bench presses, you get triceps and
chest activation plus biceps stimulation as well.
Jerry Brainum
1
Lehman, G.J. (2005). The influence of grip width and
forearm pronation/supination on upper body myoelectric
activity during the flat bench press. J Strength Cond Res.
19:587-91.
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A close grip puts more stress
on the triceps; however, an
under, or reverse, grip puts
heavy emphasis on the biceps
(yes, biceps).
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C H A M P T R A I N I N G
S I Z E S U R G E
Some movements are essential
when youre going for rapid, drug-free
muscle growth and power. They truly
adhere to the efficiency-of-effort con-
ceptmaximum gains with minimal
time expenditure.
The squat, for example, primar-
ily works the frontal thighs but also
effectively trains the buttocks, lower
back, hamstrings, calves and even the
abdominals to a certain extent. Bent-
over rows primarily work the upper
back but also train the lower back,
trapezius, biceps and posterior deltoid.
Because theyre multijoint movements,
you work a variety of muscles with a
single exercise, which is why theyre
called compound and why you only
need a few of them to work your entire
body effectively and efficiently.
These efficiency-of-effort move-
ments are strong medicine, and
theyve built more muscle than any
machine routine ever could.
[Note: For more on the best, or
ultimate, exercise for each bodypart,
along with fast-mass routines that
incorporate those movements with X
Reps, see The Ultimate Mass Workout
e-book, available at www.X-Rep.com.]
Steve Holman
IRON MANs Home Gym Handbook
Editors note: IRON MANs
Home Gym Handbook is available
from Home Gym Warehouse, (800)
447-0008 or at www.Home-Gym.com.
Puerto Rican bodybuilder Gustavo Badell has come into his own in the pro
ranks. After a spectacular win at the IRON MAN Pro in 2005, he took third at both
the Arnold Classic and the Mr. Olympia. Heres a glimpse of the Freakin Ricans
training philosophy, as reported by Larry Pepe in his massive tome, The Precontest
Bible:
Gustavo usually takes Thursdays and Sundays as off days. Because he rotates
a four-day split over a five-day training week, each week begins and ends with
different bodyparts.
He trains calves twice a week, usually with legs and another bodypart, and does
them first. He works his abs three times per week.
He does 12 to 16 working sets of 12 to 15 reps for his larger bodypartschest,
back, hams and quads. For his smaller bodypartsdelts, triceps and bicepshe
does nine to 12 sets of eight to 10 reps. Ive always felt better using heavier
weights and fewer sets on smaller muscles, he says. But on the larger muscle
groups Ive always done better with
more volumehigher reps and
more sets, usually around 15. I just
feel that the larger, more complex
muscle groups need more volume
to respond. Thats what has worked
for me.
the Editors
Editors note: The Precontest
Bible contains the exact precon-
test blueprints of the worlds best
bodybuilders, including Dorian
Yates, Jay Cutler, Dexter Jackson,
Lee Priest and Ronnie Coleman.
Youll see their training routines,
diets, cardio regimens and loads of
incredible photos. The Precontest
Bible is available from Home Gym
Warehouse for $49.95. Call (800)
447-0008, or visit
www.Home-Gym.com.
Peakin With the Freakin Rican
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A bodybuilding adage has it that to increase muscular size
and strength, you must lift heavy weights and do fewer repeti-
tions per set. That notion, however, is challenged by other
training theories. Some believe that if the intensity is high
enough, you can make equal gains using less weight, since
the muscle is trained to failure in a set of eight to 12 reps. In
the periodization system you do varying cycles of training over
several months, with the cycles featuring light, medium and
heavy weights used in repetition patterns of 12, eight and six
reps per cycle, respectively.
The hormonal effects of training are also key. The power of
anabolic hormones is evident in the physiques of many pro-
fessional bodybuilders. The type of exercise that promotes the
greatest natural release of anabolic hormones should produce
the best strength and size gains.
Past studies have shown that the best way to promote a
maximum increase of growth hormone is to do higher reps
and sets with weights that are 70 to 80 percent of one-rep
maximum. Testosterone is even more responsive than GH
to the amount of weight you lift. To maximize testosterone,
you must do lower reps, no more than three to six per set,
lifting weights near 100 percent of maximum. Other factors
that influence hormonal responses during exercise include
age (younger people release more anabolic hormones than
those over 40); rest periods between sets (shorter rests pro-
duce higher hormone levels due to an increase of hormonal
signaling products such as lactic acid); and total amount of
work done, with more setsup to a pointproducing greater
hormone release. Training intensely for more than one hour,
however, leads to a drop in anabolic hormone levels. Working
larger muscle groups, such as the thighs and back, produces
a higher hormonal response than training smaller muscle
areas, such as the arms.
A new study compared the hormonal effects of three types
of exercise:

maximal heavy resistance (MHR), using maximal
weights; submaximal resistance (SMR), using 70 percent of
maximal load, typical for most bodybuilding workouts; and
explosive exercise (EE), with weights equal to 40 percent of
those used during MHR.
1
In explosive exercise you move a
weight as fast as possible to increase muscular power.
Eight young men and eight young women, all of whom
were physically fit and active but none of whom had any
background in regular strength training, took part. The routine
was the always same, differing only in the amount of weight
used: situps, machine bench presses and seated leg presses
performed for five sets of 10 reps each.
As expected, the greatest hormonal effects occurred dur-
ing the heavy training protocol. GH increased in both sexes
during heavy training. During explosive exercise the male
subjects showed an increase in GH, while the women didnt.
That was thought to have occurred because the men trained
more intensely during the explosive lifts than the women. The
submaximal resistance produced no changes in growth hor-
mone in either sex, while only the men showed a testosterone
increase after the maximal heavy resistance.
The heavy training produced higher GH levels because
it results in higher blood levels of lactic acid, which, as dis-
cussed, acts as a signaling device to promote the release of
GH during exercise.
The major point of this study is that only heavy training ap-
pears to promote anabolic hormone release. Using moderate
weights that allow about 12 to 15 reps per set wont produce
any increase in anabolic hormones in either sex.
Jerry Brainum
1
Linnamo, V., et al. (2005). Acute hormonal responses to
submaximal and maximal heavy resistance and explosive ex-
ercises in men and women. J Strength Cond Res. 19:566-71.
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E X E R C I S E S C I E N C E
Best Stress for Muscular Success
S P O R T S M E D I C I N E
The pullover is one of the oldest exercises. Its easy to find
photos and references of various forms of pullovers in old York
Barbell photos from the 1930s and 40s. There are photos of
strength legends, such as Grimek, Stanko, Terpak and Ter-
lazzo, performing what was called a pullover and press. The
bench press wasnt a popular lift then, so trainees pulled the
barbell over from the floor and bench-pressed it and then took
the bar back to the floor. That movement evolved into a pull-
over and lying triceps extension. The pullover was eventually
dropped, and the lying triceps extension grew into a popular
exercise. The pullover started being used as a separate exer-
cise and was placed in the chest and back workout.
The pullover also evolved from an exercise that was
performed with a barbell to one that was performed with a
dumbbell, as a dumbbell is a little easier to manage. Dumb-
bell pullovers were done in a variety of ways. First, trainees
would lie along the length of the bench. Some used heavy
weights, ranging from 80 to 150 pounds. Others developed a
theory that high-rep squats, or breathing squats, followed by
lightweight, high-rep pullovers performed while lying across
the bench could stimulate the metabolism and produce sig-
nificant bodyweight gain. To perform high-rep pullovers, they
would lower the dumbbell behind their head while taking a
very deep breath and simultaneously dropping the pelvis
lower by arching the low back. The problem is that taking in a
deep breath relaxes the abdominal muscles and stretches the
dense connective tissue that forms the center line in the abs.
Thats known as the linea alba, or median rectus. When its
overstretched, it can tear and form a small hernia. Sometimes
trainees would ask me about a tumor in the middle of their
abs, and it would turn out to be a hernia.
The second problem with the pullover is that it can stress
the cartilage ring around the shoulder socket, which is com-
monly torn during throwing motions (throwing a baseball,
football or volleyball; serving a tennis ball; throwing a javelin,
discus or shot) and from trauma. Doing bench presses, flyes,
pec deck flyes or incline or decline presses can produce
pain in a tear of the cartilage. Were not clear yet if it actually
causes the tear.
The cartilage is also strained when the ligaments, which
attach bone to bone, that surround the shoulder joint arent
symmetrical in their tightness. When the ligaments in the back
of the shoulder are too tight, the ball (head of the upper-arm
bone, or humerus) moves too far upward and backward,
and that can lead to a tear, which is known as a SLAP lesion.
SLAP stands for superior labrum anterior posterior, which
means the cartilage ring is torn in the upper area in the front
and back or all the way from the front to the back of the ring.
The pain from that tear is often in the back of the shoulder.
Trainees will say, My rear delt hurts, which very much also
describes an unstable shoulder. In fact, a cartilage tear can
produce a type of instability in the shoulder. Sometimes the
shoulder makes a painful or nonpainful click.
Trainees commonly complain of pain when they do pull-
overs. They usually shorten the range of motion by not drop-
ping the weight so far behind their head. The extreme stretch
certainly stresses the cartilage ring.
Pullover machines were the next step in the evolution of
that exercise. Theyre a little easier to control, but the extreme
stretch is still a concern. So what do you do if the pullover
causes pain?
The first thing you must do is drop the pullover from your
routine before you cause more damage, which will interfere
with other exercises. Make sure to keep your rotator cuff
muscles strong. Joseph M. Horrigan
Editors note: Visit www.softtissuecenter.com for reprints
of Horrigans past Sportsmedicine columns that have ap-
peared in IRON MAN. You can order the books Strength, Con-
ditioning and Injury Prevention for Hockey by Joseph Horrigan,
D.C., and E.J. Doc Kreis, D.A., and the 7-Minute Rotator
Cuff Solution by Horrigan and Jerry Robinson from Home Gym
Warehouse, (800) 447-0008 or at www.Home-Gym.com.
Pullover Problems
The age-old exercise can have
joint-jarring effects
Caution: Pullovers can
stress the cartilage ring
around the shoulder socket.
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How Much Rest Is Best?
Most bodybuilders believe
that lifting heavier requires rest-
ing longer between sets. Lon-
ger rest, meaning more than
one minute and up to three
minutes, enables the body to
clear the waste products of ex-
ercise and to replenish the ATP
energy stores in the muscle
that serve as the primary fuel
source during training. On the
other hand, shorter rests are
linked to higher hormonal lev-
els, including growth hormone
and testosterone. Resting less
than one minute also produces
higher levels of catecholamines,
such as norepinephrine, which
are linked to greater fat release
and oxidation.
A recent study examined
those time-honored theories
about resting time between
sets.
1
Thirteen men who
had experience in resistance
training used one rest proto-
coltwo minutesfor three
months, then switched to
the otherfive minutesfor
another three months, a
procedure known as a
crossover study. The sub-
jects submitted to various
strength and hormonal tests
during the six-month study.
When using the five-minute
rest period, they trained
with higher intensity, likely a
reflection of greater recov-
ery between sets. Despite
that difference, there were
no significant differences at
the conclusion of the study.
That is, more rest time didnt
promote gains in muscular
size or strength. The actual
factor that influences muscle
gains is related more to the
volume, or how many sets
and reps are done in the
workout, and the amount
of weight lifted, with higher
weight resulting in greater
gains. Rest time between
sets is irrelevant for those
purposes. Jerry Brainum
1
Ahtiainen, J.P., et al.
(2005). Short vs. long rest
period between the sets
in hypertrophic resistance
training: Influence on muscle
strength, size, and hor-
monal adaptations in trained
men. J Strength Cond Res.
19:572-82.
How much time should you take
between sets for maximum gains?
T H E F O R C E
More Arresting Developments
Most bodypart-training programs start with a multijoint exercise, and we suggest that the
movement should be the one that puts the target muscle in the best position to fire with maxi-
mum forcebecause more force equals better growth stimulation. Even if you use the so-
called ergonomic ultimate exercise for a muscle, however, you may not get the most growth
stimulation possible unless you 1) warm up properly so the target muscle is primed to fire at
peak potential and 2) rest long enough between sets.
Thats right, moving too quickly to your next set on your big, compound exercise can hold
back size and strength gains. So says a new study from the University of Kansas that shows
the correlation between optimal rest and force production on the bench press (incidentally, the
flat-bench press isnt the ultimate exercise for your chest, but its close). What did the scien-
tists find? That trainees who rested for three minutes between sets did the best at producing
force on their second setmore than 30 percent better than the trainees who rested for about
one minute. They also found that resting longer, even up to five minutes between sets, did not
improve force production. Interesting stuff!
So once you understand that more force generation can equal more mass stimulation, you
see the enormous importance of rest. And once you consider the study discussed by Jerry
Brainum on this page, which found no difference between two minutes and five minutes of
rest, you should realize that on your first movement, the ultimate exercise, you should rest
between two and three minutes between sets so your force generation is optimal. And, of
course, we suggest X Reps at the end of at least one of those sets to leapfrog nervous system
failure, overload the max-force point and recruit the most fast-twitch fibers possible.
After your ultimate-exercise work sets, you can move on to more isolated moves
and chase the pump with drop sets in combination with X Reps. The object here
is to attack the next phase of muscle development, capillary bed enlargement and
intermediary muscle fiber overload, with force production being only a secondary
concernbut thats another story.
Steve Holman and Jonathan Lawson
www.X-Rep.com
Editors note: For more on force production, X Reps and the ultimate
exercise for each bodypart, see The Ultimate Mass Workout e-book, available at
www.X-Rep.com.
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1) Make your weakness your first priority.
2) Turn your fear into attitude; get aggressive and use it
to your advantage.
3) Dont skip steps. Stay consistent, be patient, and
never surrender.
4) Create your own luck by applying toughness to every-
thing you do.
5) Get a pitbull mind-set, and take everything you do as
a challenge.
6) Make your training a battle against yourself.
7) Set clear goals, and keep a journal to give your train-
ing direction.
8) Surround yourself with people who support excel-
lence.
9) Learn from your mistakes.
10) Use positive mental imagery to avoid mental barriers.
Thats what separates champions from the also-rans.
Remember, its the attitude you apply to everything you do
that determines how far you go. Being the best bodybuilder
isnt just about having the best physique. Its the journey
you go through to get there. Its about who has the most
guts! Ben Tatar
www.CriticalBench.com
Progressive-overload cycling is the most reliable muscle- and
strength-building method period. Its produced great champions
like Marty Gallaghers star pupil Kirk Karwoski. Captin Kirk squat-
ted a grand and his legs have been compared to a T. rexs for their
Jurassic muscularity.
The cycle lasts 16 weeks, one squat workout a week. For the
first eight weeks you do two sets of five with the same weight.
Then take 50 pounds off the bar and perform two more sets. This
time pause in the hole, with your thighs parallel to the floor for three
painful seconds. Add 10 pounds per week. For the second eight
weeks cut your reps to triples.
Make a realistic estimate of how much you can improve in
16 workouts and work back to establish the starting poundage.
If youre new to power cycling, just take your current one-rep
max, tested or estimated, as the goal for two sets of three in four
months. If your max is 355, subtract 160 pounds10 pounds
multiplied by 16 workoutsand youll get 195. Thats your starting
poundage. Your first workout will be 195x5x2 and 145x5x2 pause
squats. It may not sound like much, but the easy start is one of the
secrets to the success of powerlifting cycles.
In workout number eight you should confidently put up 275x5x2 and 225x5x2 paused. Your ninth workout will be
285x3x2 and 235x3x2 paused. In workout number 16 you squat your old max for two triples, 355x3x2 and 305x3x2
paused. Youre closing in on four wheels!
You owe one to record holder Rickey Dale Crane, who designed this cycle. Get his straight-shooting book To Squat or
Not to Squat from www.CrainsMuscleWorld.com.
Pavel
Beyond Bodybuilding
Editors note: Beyond Bodybuilding is available from Home Gym Warehouse, (800) 447-0008 or at
www.Home-Gym.com.
Winning
strategies
What It Takes to Be Number One
P O W E R
Progressive-Overload Cycling
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Knees. Like the elbows, the knees can become more
sensitive after years of doing heavy squats, hack squats, leg
presses and lunges. If I ever decided to begin my leg work-
out with squats, hack squats or lunges, my knees would
feel all the pain, and I wouldnt be able to train my quadri-
ceps with any intensity whatsoever.
Ive found a few techniques that enables me to still train
my legs heavy and hard while using the effective exercises.
The key seems to be getting the blood into the knees before
performing exercises that can strain them.
I normally train my abs before training legs. Not only
is it easier to do abs before legs than after, but the exer-
cises involved in training the lower abdominals (hanging
knee raises, leg raises and so on) also use the quadriceps
muscles, thus bringing more blood into that area. After a
couple of sets of leg raises, my quads are slightly pumped,
and my knees feel a little more warmed up too.
On my leg workout I dont start with squats or lunges
because my knees are still too sensitive. Instead, I begin
with leg extensions, which pump up the quads without
putting too much stress on the knees. I start off with a light
weight that lets me do 20 reps and then increase the weight
on each set. On my second set I shoot for 15 reps, and for
my third and final set I attempt to get 10 to 12 reps.
My second exercise is typically the leg press. Although
its a potentially heavy movement, its not as stressful to
the knees because of the angle of the machine. I alternate
placing my feet wide or narrow on the platform to stress a
different area of my quads. I perform four sets of leg press-
es, beginning with a moderate weight for 15 reps. Then I in-
crease the weight on the second set for 12 reps, increase it
some more for the third set, pushing for 10 to 12 reps, and
then finish with a fourth heavy set of eight to 10 reps.
By now my legs are superpumped, and theres so much
blood flowing through them that my knees are ready for
squats or hack squats. I still use different training tech-
niques for those movements, however, to protect my knees.
Ive found through experience that using heavy weights
on regular or hack squats puts an inordinate amount of
stress on the quadriceps right above the knee joint. By
slowing the movement or using a nonlock style for contin-
uous tension, I make the exercise even more difficultand
I stress the quadriceps more than the knees.
I use a technique called pause squats. In this advanced
training method you hold the bottom position for a two-
to-three-second pause before driving back to the top. By
slowing down and stopping the exercise, you
force the quads to work much harder, as they
have to push out of the bottom position from
a dead stop. As a result, I cant use as much
weight as I normally would, which puts less
stress on the knees.
Hack squats have a reputation as a great
quadriceps exercise. They also stress the
knee joints. I train them with extreme inten-
sity while using only a moderate resistance
by doing 1 1/2 reps. You descend all the way
down to the bottom position on the hack
squat, rise up halfway until your quadriceps
are parallel to the floor and then descend
back down to a full squat. From that rock-
bottom position you drive up until youre
back to the original starting point. You don't
have to use as much weight, but you still use
extreme intensity.
Here are two sample workouts for the
quadriceps for those who suffer from sensi-
tive knee joints:
Workout 1
Leg extensions 3 x 20, 15, 12
Leg presses (feet wide) 4 x 15, 12, 10, 8
Hack squats (1 1/2s) 3 x 12, 10, 8
Workout 2
Leg extensions 3 x 20, 15, 12
Leg presses (feet close) 3 x 15, 12, 10
Pause squats 4 x 10, 8, 6, 6
Lower back. As we age, the lower back
can become a problem. Those of us who
have lifted for a couple of decades often have
compressed disks, which
The World
of Hurt, Part 2
Mr. Natural Olympia John Hansens
Naturally Huge
Knee saver: Use the 1 1/2-
rep technique on squatting
exercises to keep your intensity
high without having to resort to
extreme poundages.
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(continued on page 50)
limits us on exercises like squats or
deadlifts. Many advanced trainees choose simply to avoid
basic exercises and stick with the various machines avail-
able in most gyms.
Unfortunately, cable and plate-loaded machines are not
as effective at building muscle mass and strength as the
basic movements performed with heavy barbells. Exercises
such as barbell squats for the legs and barbell rows, T-bar
rows and deadlifts for the back are difficult exercises that
have been proven over time to be fantastic mass builders.
Im one of those unfortunate individuals who have
compressed disks in the lower back, and Im frustrated
when I attempt to lift the same poundages I did when I was
younger. The body cant withstand the same stress it did
when the disks had more space between them. As a result,
using heavy resistance on exercises that involve the lower
back is a sure invitation to injury and pain.
After hurting my lower back more times than I care to
remember, I decided on a different course of action so I
could still have effective, mass-building workouts without
causing injury. I found that Im able to include most of the
productive exercises without excessive lower-back stress.
T-bar rows are an exception. Although theyre a great ex-
ercise for adding thickness and mass to the mid- and outer
lats, Ive had to eliminate them. Bending over one end of a
loaded barbell just puts too much stress on my lower back,
and I always end up with an injury. I substitute seated rows
on the Hammer Strength machine or seated cable rows
using a wider grip.
Fortunately, Ive found a way to use barbell rows, the
premier exercise for developing thickness
and mass in the lats. It uses not only the
lats but also the biceps, rear delts, lower
back and hamstrings. Eliminating that
valuable exercise would have had serious
implications for my back development.
Now I keep my lower back very tight
throughout the movement. In my younger
days I used to stand on a platform that let
me extend the barbell below floor level,
which gave my lats a greater stretch; how-
ever, it also put excessive stress on my
lower back.
The first thing I had to do was eliminate
the platform. No more deep stretch. Now
I keep my lower back arched and tight
when I begin the exercise. I concentrate
on keeping my lower back tight through-
out the movement, even as I lower the
barbell. I forcefully pull the bar up to
my solar plexus, keeping my lower back
arched and my head up. When I lower the
bar, I concentrate on keeping my lower
back tight as well. If I lose the arch, I risk
straining lower-back muscles.
Deadlifts are also a great mass-build-
ing movement for the lower back and the
lats. Ive used that exercise since I was a
teenager, and its always been a big asset.
As its primarily a lower-back movement, I
have to be very careful. If I do the deadlifts
last in my back routine, when my back is
already pumped and tight, I can use them
without causing excessive lower-back
stress. I lower the bar very slowly and deliberately so I dont
have a chance to relax the muscles in my lower back.
Of course, you wont see me pounding out reps with 800
pounds like Ronnie Coleman, but I can still go moderately
heavy405 pounds for eight reps at the end of my back
routine. As long I dont get crazy and attempt to go heavier
than that, I can include deadlifts in my routine without
injuring my lower back.
Here are two sample workouts for the back that can help
you train the area hard and effectively without causing
lower-back injury:
Workout 1
Wide-grip chins 3 x 10-12
One-arm dumbbell rows 3 x 6-10
Seated cable rows (wide grip) 3 x 6-10
Hyperextensions 3 x 12-20
Workout 2
Close-grip pulldowns 2-3 x 10-12
Barbell rows 4 x 6-10
Seated cable rows (close grip) 3 x 6-10
Deadlifts 3 x 8-12
Shoulders. The shoulders take a lot of abuse. You often
hear veteran lifters complaining that their shoulders are
susceptible to injury and that theyre in pain during many
exercises, particularly on pressing movements.
The rotator cuff muscles are often strained from training
very heavy on exercises such as the bench press, incline
press and seated military pressand especially the be-
Naturally Huge
To avoid back injury, do your barbell rows
slowly and deliberately, and keep a slight
arch in your back throughout the setor
substitute one-arm dumbbell rows.
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(continued from page 50)
hind-the-neck press. Once that vulnerable area is injured,
it seems susceptible to being injured again.
I have had rotator cuff problems for the past several
years. Its not a constant injury, but it does seem to pop up
at least once a year, usually after Ive been training heavy
on any barbell pressing movement. That happens in spite
of my consistent use of rotator cuffstrengthening exer-
cises using dumbbells and bands.
In order to train around a rotator cuff strain, I switch
from barbells to dumbbells. Exercises such as barbell
bench presses, incline presses and military presses seem to
lock the elbow in a position that aggravates the rotator cuff.
Even though the elbows are in the same position when you
use dumbbells, theres much less stress on the rotator cuff,
probably due to a greater freedom of movement with the
dumbbells.
I also recommend getting a rotator cuff injury examined
by a competent medical professional immediately after a
strain occurs. The majority of rotator cuff injuries are treat-
able without surgery. However, a severe strain may require
months of rest, which will really set back your training. By
having the injury looked at as soon as it occurs, you recover
much faster, and youll be able to hit the gym with little
time off.
After almost 30 years of training, I may have to give up
doing bench presses or incline presses with a
barbell and substitute dumbbells instead. After
I do them with barbells for several months, my
rotator cuffs become strained, and I have to lay
off working out. I know many bodybuilders who
have been training for as long as I have who have
followed the same course of action. If a certain
exercise causes more pain and injury than muscle
growth, its time to let it go and substitute another
exercise thats just as effective but does not bring
about an injury.
Here are two workouts for the shoulders for
those who suffer from possible rotator cuff prob-
lems:
Workout 1
Seated dumbbell presses 4 x 6-12
Lateral raises 4 x 6-10
Bent-over lateral raises 3 x 6-10
Barbell shrugs 4 x 6-12
Workout 2
Tri-set
Seated lateral raises 4 x 8-12
Seated dumbbell presses 4 x 6-12
Standing laterals (half reps) 4 x 8-10
Lying lateral raises (rear delts) 3 x 8-12
Dumbbell shrugs 4 x 8-12
Injuries and joint problems can be overcome.
The key is to warm up the area with other exer-
cises before attempting the ones that negatively
affect the joints, use advanced training tech-
niquespause reps, 1 1/2 reps, tri-sets and so
onto make the exercises harder while using less weight
and in some cases replacing the exercises that seem to
cause injury with others exercises that are just as effective
but dont stress the
joints.
Editors note:
John Hansen has won
the Natural Mr. Olym-
pia and is a two-time
Natural Mr. Universe
winner. Visit his Web
site at www
.naturalolympia
.com. You can write to
him at P.O. Box 3003,
Darien, IL 60561, or
call toll-free (800)
900-UNIV (8648). His
new book, Natural
Bodybuilding, is now
available from Home
Gym Warehouse,
(800) 447-0008 or www.
Home-Gymcom. IM
J o hn Ha ns e n
J o hn@Na t ur al Ol y mpi a. c om
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Try dumbbells on pressing exercises to relieve
shoulder pain. If that doesnt work, you can try
1 1/2 reps or pause reps with lighter weightsor
ax the exercise from your routine.
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Q: I read in the IM e-zine that you shouldnt pause
between reps. But then in your review of Jay Cutlers
training you say he pauses a lot during sets. Which
is right?
A: First lets clarify the research you mention. Accord-
ing to a study reported by IM researcher Jerry Brainum,
scientists have found that the primary trigger for anabolic
hormone release is stress induced by the accumulation of
metabolic waste products in the muscle during exercise,
and thats a result of continuous tension. In other words,
muscle burn is goodand mandatory for faster mass gains.
In one study trainees did sets of 10 reps of various exer-
cises. One group did intense sets of 10 reps, keeping ten-
sion on the target muscle, while a second group paused
between the fifth and sixth reps of each 10-rep set to clear
waste products from the muscle. Both groups rested only
one minute between sets.
Results: The continuous-tension group (no rest during
sets) showed elevations of lactic acid, growth hormone and
norepinephrine, while the other group (rest during sets)
didnt. The second group got zilch. Plus, only the no-rest
group built more muscle, a 13 percent increase in muscle
cross-sectional area! [Med Sci Sprts Exer. (2005). 35:955-
63.]
Now, the pauses Cutler uses are usually at the max-force
point, where there is still tension on the target muscle. He
isnt resting, hes overloading that key sweet spot of hyper-
trophic overload. Its a version of the Double-X Overload
technique Jonathan Lawson and I have talked about in our
e-zine and in our Beyond X-Rep Muscle Building e-book.
Its a very powerful X-spot-overload technique, especially
on stretch-position exercises, which have been tied to
anabolic hormone release (and in some circles, muscle
fiber replication).
The lesson is to keep tension on the target muscle.
Theres really no reason to lock out on exercises that let the
muscle restlike squats and bench presses. And for even
more anabolic overload, try double dipping at the semi-
stretched point on a set. Youll feel and see the difference
almost immediatelyas in more pump and muscle size.
Q: After reading your analysis of the research on
continuous tension, I was wondering if you think
that ultimate-exercise, nonlock, X-Rep-style work-
outsone big exercise per bodypart in nonlock
style with X Repswould be the preferred way for
ectomorphic hardgainers to make gains.
A: I think nonlock sets with X Reps on compound moves
are a very efficient, recovery-oriented way to train. An
ectomorph may do quite well with them, but it will take
some experimentation to figure out recovery time. From
what Ive seen and tried, hitting bodyparts twice a week is
mandatory for most.
One thing to consider,
however, is that hardgainers
often have low neuromuscu-
lar efficiency, which is one of
the factors that make them a
hardgainer in the first place.
Contracted-position exercis-
es (like leg extensions) can
help increase neuromuscu-
lar efficiency quickly, as can
stretch-position moves, like
stiff-legged deadlifts for the
hamstrings. And both types
of exercises have positive ef-
fects on anabolic hormones,
which many hardgainers are
short on as well. Of course,
X Reps on the ultimate exer-
cises help on both of those
counts too, but using those
more isolated movements
may help you cover all the
anabolic bases.
An abbreviated Split-Po-
sitions program may be a
better way to go than just
one exercise per body part.
For example, you do the ul-
timate exercise first for one
or two sets, like Smith-ma-
chine squats done nonlock
style with X Reps on one set.
Critical Mass
Tension
Dimension
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Steve Holmans
For even more anabolic overload, try double dipping at the semi-
stretched point. Youll feel and see the difference almost immediately.
Then you follow with one drop set of a contracted-position
exerciseleg extensions. At your next leg workout you do
Smith-machine squats again as your first exercise, then fol-
low with a drop set on a stretch-position movementsissy
squats. See our TEG routine in the feature starting on page
82 for more examples.
If you want to add muscle but dont have time for those
ancillary exercises, then, yes, try using only the ultimate
exercise for each bodypart listed in The Ultimate Mass
Workout e-book, doing the movements in nonlock style
and with X Reps. The basic workouts in that e-book are the
best place to start.
Q: I read that you and Jonathan Lawson have
become too strong for the weight stack you use on
cable curls. Why dont you do them as a single-arm
exercise? You also mentioned that it was difficult to
feel your hamstrings on leg presses. My hamstrings
are sore after every leg press workout.
I do them first on my leg day, but I use
a single leg, with my free leg outside
the machine, not under the platform.
A: Good suggestions; however, we try
to avoid one-leg and one-arm movements
as much as possible because they add too
much time to our workouts. We train on our
lunch hour (10:15 a.m. to 11:15 a.m.), so we
have to make things as efficient as possible.
Unfortunately, we sometimes have to sacri-
fice good exercises because of that.
As for the hamstring-enervation prob-
lem, weve found that doing a warmup set
or two on leg curls prior to our midrange
hamstring work (feet-forward hacks or leg
presses) helps us feel that area working.
Q: I get searing pains in my upper-
calf muscles when I do seated calf
raises. I dont feel the exercise at all in
my soleus. What am I doing wrong?
A: Your gastrocs may be attempting to
take over from the soleus muscles dur-
ing seated calf raises. Here are a couple of
things to try:
1) Do seated calf raises after your gastroc
workend your calf routine with them. If
that makes the problem worse, try the next
suggestion...
2) Do seated calf raises on a separate day,
but do them heavynine to 12 reps per set.
3) Use 1 1/2 reps. Go down to the stretch
position, come up only halfway, go back
down, and then raise all the way to the top.
Thats one rep. Use a weight that allows
about 10 reps. Emphasizing the stretch
position should help activate your soleus
more effectively.
Steve Holmans
Critical Mass
New! The sharp black POF T-shirt with the original
classic logo emblazoned in gold can give you that mus-
cular look youre after. See page 283 for details.
S t e v e H o l ma n
i r o n c h i e f @a o l . c o m
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Editors note: Steve
Holman is the author many
bodybuilding best-sellers,
including Train, Eat, Grow:
The Positions-of-Flexion
Muscle-Training Manual.
For information on the
POF videos and Size Surge
programs, see page 179. For
information on Train, Eat,
Grow, see page 88. Also visit
www.X-Rep.com. IM
If you have trouble feeling your
soleus muscle firing on seated calf
raises, try doing them on a sepa-
rate day from your gastroc work
and/or add a set or two with the
1 1/2 technique.
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N U T R I T I O N S C I E N C E
EAT TO
Double-Trouble Fat Splat
Why combining carbs and fat is bad news,
and which fat is best for a low-carb diet
The recipe for getting fat is simple:
Eat more calories than you burn
through physical activity each day.
A more specific way to increase fat
stores in the body is to eat an abun-
dance of carbohydrates, especially
fast-acting simple carbs and pro-
cessed fructose, and fat, especially
saturated and trans fats. The high-fat,
high-sugar intake explains why more
than a quarter of Americans are fat
and getting fatter.
You can eat a lot of fat or a lot of
carbohydrates separately and not
gain much fat unless your total calo-
rie intake exceeds your exercise. But
combining fat and carbs is a sure
route to obesity for most people.
Your body can more readily obtain
energy from carbohydrates, and
when you eat excess fat with those
carbs, your fat stores tend to grow.
The basis of low-carb diets is that
carbohydrates, particularly simple,
or high-glycemic-index, carbs, are
absorbed so rapidly that they stimu-
late a high release of insulin. Insulin
itself cannot make you fat, since its
just a hormone. But insulin primarily
promotes storage of carbohydrate
as glycogen in liver and muscle and
as fat in fat cells. Proponents of
low-carb diets say that excess carbs
promote the fat-synthesizing effects
of insulin. A high-protein, low-carb
diet, say its advocates, minimizes
insulin output and enables the body
to use its stored fat as fuel.
A major controversy regarding
many low-carb diets relates to the
type of fat you eat . According to the
late Dr. Robert Atkins and other low-
carb gurus, fat becomes irrelevant in
the absence of carbs, since most of
it is used as fuel anyway. The notion
that you could eat any level of satu-
rated fat was heresy to mainstream
medicine. After all, wasnt saturated
fat a major cause of cardiovascular
disease? Critics of the Atkins diet
have long predicted dire health con-
sequences for those foolish enough
to accept the idea that saturated fats
cometh not of evil.
Saturated fat earned its negative
reputation after research showed that
it seemed to promote cholesterol
synthesis in the liver. Later studies
showed that a major culprit in car-
diovascular disease is a high level of
low-density lipoprotein in the blood.
LDL carries cholesterol made in the
liver to all tissues of the body, where
the cholesterol is used for various
purposes, such as in the synthesis of
cell membranes and the production
of steroid hormones, including tes-
tosterone and estrogen.
The problem with LDL arises when
theres too much of it in the blood
and it becomes oxidized. Saturated
Meals that combine carbs and fat can set the stage for bodyfat.
www.ironmanmagazine.com \ FEBRUARY 2006 67
GROW
fat tends to promote LDL synthesis in
the liver while decreasing the number
of LDL receptors. That increases LDL
blood levels. But not all saturated
fatty acids have that effect. One
of them, stearic acid, is neutral in
cholesterol synthesis. Palmitic acid
helps promote cholesterol only in the
absence of linoleic acid, an omega-6
fatty acid.
Since the relatively high-saturated-
fat intake Atkins suggests is consid-
ered a health liability, other low-carb
plans, such as the South Beach diet,
suggest substituting more healthful
fat sourcesfor example, the mono-
unsaturated fat found in olive oil and
polyunsaturated fats, such as the
omega-3s found in fish oil. Unsaturat-
ed fats increase the number of LDL
receptors in the liver and increase
LDL turnover, thus lowering blood
cholesterol levels.
Another point to consider is the
activity levels of bodybuilders
and other athletes who
follow low-carb
diets.
In the absence of
carbs, the body
adjusts to using
alternative
fuels,
including
ketones,
or
by-products
of fat metabo-
lism, and bodyfat itself. Hard-train-
ing athletes on low-carb diets have
little saturated fat available for pro-
moting cholesterol synthesis. In addi-
tion, the primary saturated fatty acidv
in beef and chicken is stearic acid,
which isnt involved in increasing
blood cholesterol.
High-carb diets are linked to
higher levels of blood triglycerides,
or fat, which in turn are linked to
greater pro duction of LDL in the
liver. Low-carb diets consistently
lower blood triglycerides, an ef-
fect heightened if you supplement
with omega-3 fish oils. Following
a high-carb diet lowers protec-
tive HDL cholesterol, which helps
shunt cholesterol out of the blood
and into the liver, where it de-
grades into bile. Eating saturated
fat raises HDL cholesterol, which
would negate most of the LDL-
promoting effects of saturated fat.
Getting saturated fat on a low-carb
diet also promotes an
LDL called
type-
A LDL,
which has mol-
ecules larger than
those of the type-B LDL linked
to cardiovascular disease.
While the dangers of saturated
fat intake on a low-carb diet have
been overplayed, polyunsaturated
and monounsaturated fats have one
notable advantage over saturated
fat: They increase ketone produc-
tion during low-carb diets. Ketones
provide an anticatabolic action.
Theyre an alternative fuel for the
brain, muscles and heart, and their
production under low-carb-diet
conditions never approaches the
pathological level seen in uncon-
trolled diabetes. Thats important to
know because low-carb-diet
critics often suggest that
ketones are dangerous.
The final aspect to
consider is that only
two types of fat maintain
testosterone levels in the body:
saturated and monoun saturated.
While omega-6 and omega-3 fats
offer considerable health benefits,
they dont help maintain testoster-
one production. Lowering dietary fat
levels to below 20 percent of total
calorie intake leads to a significant
drop in testosterone levels.
Jerry Brainum
Nutrition With a Get-Big Mission
Eat to Grow
Up Your Acid for More Muscle
WA R R I O R N U T R I T I O N A N D E X E R C I S E
Bodybuilders and other athletes should consider meat and eggs the most
anabolic foods. Arachidonic acid, which is abundant in both, helps to in-
duce initial anabolic stimulation. Meat-cell mitochondria contain all the
essential nutrients that muscle tissue needs. Vegetarians may reduce
the risk of cardiovascular disease with their diets, but they may also
compromise their ability to naturally increase muscle mass.
By combining certain foods, including beans and nuts, however,
vegetarians may reclaim anabolic potential. Nuts, especially almonds,
have been considered an aphrodisiac
from antiquity. With their superior nutritional
content, almonds should be regarded as one
of the most potent anabolic-supporting foods.
Ori Hofmekler
Maximum Muscle, Minimum Fat
Editors note: Ori Hofmekler is the author
of the books The Warrior Diet and Maximum
Muscle & Minimum Fat,
published by Dragon
Door Publications (www.
dragondoor.com). For more information or for a consulta-
tion, contact him at ori@warriordiet.com, www.warriordiet.
com or by phone at (866) WAR-DIET.
N U T R I T I O N N O T E S
Nonimpact carbs is a new term
you now see on labels.
Theyre carbs that
have little or
no effect
on blood
sugar
levels
like fiber or
sugar alcohols.
Net carbs refers to the number of
carbs not including the nonimpact
carbsthe ones that can increase
insulin release. Both net and nonim-
pact carbs have the same number of
calories, just different effects on the
body.
L-carnitine is believed to signifi-
cantly reduce muscle
pain and decrease
muscle damage
in trainees who
perform high-
intensity activi-
ties. Research
shows that
heightened
oxygen
supply to
the muscle
via increased
blood flow may
be part of the
reason. L-carnitine
is found in red meat, or
you can supplement with one to three
grams a day.
Beer contains a
compound, found
only in hops, that
may help prevent
many types of
cancer. Xanthohu-
mol was first dis-
covered about 10
years ago by sci-
entists at Oregon
State University,
and now the flavo-
noid compound is
being boosted to
create a health beer. Wine is good for
you, beer is good for you. Do we live
in a great time or what?
Becky Holman
www.X-tremeLean.com
Food Facts
That can affect your
workouts and health
Yams are a staple of many bodybuilding diets. A
number of competitors eat yams during precontest
carbohydrate-loading regimens in the belief that
yams are easy to digest and wont promote water
retention (because of a naturally low
sodium content). Yams are low in
fat and high in potassium, a mineral
thats vital to promoting muscle
glycogen synthesis, the major goal
of carb loading.
Yams also contain a substance
called diosgenin, the original raw
source of steroid hormones like the
ones used in the first birth control
pills. Scientists knew that by mix-
ing diosgenin with certain enzymes,
they could synthesize hormones
such as estrogen and progesterone in
the lab. Those enzymes dont exist in
the human body, although that fact didnt
prevent the sale of Mexican yam extracts
as natural hormone precursors several years
ago, before the Food and Drug Administration
put a stop to it.
A new study featuring older women who ate yams
instead of rice shows that yams may indeed induce consider-
able hormonal changes.
1
Spe-
cifically, eating yams increased
their levels of estrone 26 percent,
sex-hormone-binding globulin
(SHBG) 9.5 percent and estra-
diol 27 percent. Estrone is a
weak form of estrogen found
mainly in older women whose
ovaries have stopped produc-
ing estrogen. Older women
produce most of their estrone
through aromatization of adrenal
androgens in fat. SHBG is the
primary protein carrier of both
estrogen and testosterone in the
blood. When those hormones
are attached to SHBG, theyre
inactivethey can interact with
cellular hormone receptors only
when theyre unbound, or free.
Estradiol is the primary and most
potent estrogen in the body.
The study found some sig-
nificant health benefits from
eating yams, including a 37
percent increase in the excre-
tion of 16-hydroxy estrogen, which is linked to various forms
of cancer, such as those of the breast, uterus and prostate.
Yams share that property with other foods, including crucifer-
ous vegetables (broccoli, brussels sprouts and so on), lignans
from flaxseed and soy isoflavones. Plasma cholesterol levels
dropped 5.9 percent, likely reflecting yams high-fiber con-
tent. Yams also reduced the oxidation of LDL cholesterol,
a.k.a. the bad kind. The women showed a drop in active
testosterone levels as well. Thats probably related to
the increase in SHBG.
The study sample was restricted to older
women, and as the famous boron fiasco illustrat-
ed, it can be hazardous to extrapolate from
what happens in one specific population
to another demographic. Some years
ago researchers discovered that the
trace mineral boron increased tes-
tosterone levels in older women.
A few supplement companies
jumped on the findings and
began selling supplemental
boron as a testosterone
booster. Later studies featur-
ing young male bodybuilders
showed no changes in T levels
after they took boron supplements.
Though we cant say for certain how
eating yams affects young male body-
builders, the increase in SHBG levels is
definitely a danger sign be cause SHBG
has a greater affinity for attaching to
testosterone than estrogen.
In a man, that would have the
effect of lowering active testos-
terone while raising estrogen. It
wouldnt be sufficient for estro-
gen overloadgynecomastia,
for example. It might, however,
lead to water and sodium re-
tention, as well as increased
deposits of subcutaneous fat
that could obscure muscular
definition.
Presently, theres no evidence
that eating yams negatively af-
fects young, healthy male body-
builders. As yams do seem to
increase estrogen levels in older
women, though, how much
you eat may be relevant. Small
amounts are probably harm-
lesseven beneficial, for other
reasons. Eating large amounts,
especially shortly before a con-
test, however, may hamper a
competitive bodybuilders goals.
Jerry Brainum
1
Wu, W.W., et al. (2005). Estrogenic effect of yam inges-
tion in healthy postmenopausal women. J Amer Coll of Nutr.
24:235-43.
Yams to Gams
F O O D F I N D I N G S
Eat to Grow
Can this food staple cause feminine attributes in men?
Yo, Joe, you may
want to ease up on
the daily yam binges
for extra carbs. Yer
gettin kinda girlie.
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A N A B O L I C D R I V E
Catch-Up Growth
Catch-up growth. It sounds like ketchup growth, but it aint the same. Its a phenom-
enon typically studied in kids who, having suffered from malnutrition, finally eat enough
calories and catch up in growth. The catch, no pun intended, is body composition. In
adults whose bodyweights fluctuate, cycles of weight gain and weight lossa.k.a. the yo-
yo effectjust aint good for the six-pack, not to mention their harmful health effects. Rats
that were semistarved and then fed the same amount of a lowfat diet as controls showed
a lower energy expenditure due to diminished thermogenesis, a measure of metabolism,
a situation that favors accelerated fat deposition. They also have normal glucose tolerance
but higher plasma insulin, which has implications for getting fatter. Isocaloric refeeding on a high-fat diet resulted in even lower
thermogenesis, increased fat deposition, higher plasma insulin and elevated plasma glucose after a glucose load.
People who constantly diet to gain and lose weight set themselves up for a fatter body in the long run. If you compete in
fitness, figure or bodybuilding, youll see many competitors who look fantastic on the day of the show. Give em two or three
weeks, though, and they balloon up.
The best strategy for physique competitors is to keep their bodyweight within a certain range (perhaps five to 10 pounds
for women and 10 to 15 pounds for men) so they avoid huge weight increases. The effect that has on insulin metabolism
and impairment of thermogenesis can last a lifetime. A recent investigation tracked 608 healthy, nonobese Chinese, 50 to
69 years old, from the 1993 and 1997 China Health and Nutrition Surveys to determine if three-day mean protein (percent of
energy) and calorie intakes at baseline predicted change in midarm muscle area (MAMA) and waist circumference (an indirect
measure of bodyfat). They found that limiting calories limits bodyweight gain (duh). They also found that those who ate more
protein had greater arm muscle. So from a body-composition point of view, a good lifelong strategy is to keep your calorie
intake to normal, or baseline, levels while manipulating your protein. In other words, when in doubt, eat protein.
Whether youre a recreational or competitive physique athlete, its best (both for looks and health) to keep your bodyweight
within a comfortable range. Otherwise, youll end up with poor health and a waist as big as a tire. Jose Antonio, Ph.D.
Editors note: Jose Antonio, Ph.D., is the chief science officer of Javalution (www.javafit.com) and the president of the
International Society of Sports Nutrition (www.sportsnutritionsociety.org).
Yo-yo can cause oh-no
stubborn-fat gain
Basics This, Pyramid That
E A T H E A L T H Y
Eat to Grow
The definition of a healthful diet seems to be constantly
changing. Quite a while back we had the model of the four
basic food groups. It sounded good, but as you attempted to
apply it, you found that it wasnt specific enough. Two servings
from the meat group, two from the dairy group, four or more
from the fruit and vegetable group and four or more from the
cereal and bread groupwhat size serving?
You could eat sausage for
breakfast, bologna for lunch
and hamburger for dinner,
along with whole milk, white
bread and canned fruit, and
be within the parameters of
the four basic groups. That
wouldnt cut it from a health
standpoint, however.
The food pyramid was
supposed to correct what the
basic-four concept lacked.
It did push for more fruits
and vegetables but was also
much higher in carbs. Advis-
ing the public to eat six to 11
servings of any type of bread
or cereal again gives the
impression that six slices of white bread and five servings of
fiber-depleted cereal
are just as good as
the whole-grain
variety. Lean meat
and nonfat dairy
products werent
stressed. Now
another, improved
pyramid is being
proposed, but it also
has some problems.
So how can you be sure youre eating healthfully? Simple.
Just look around at the countries that have the healthiest
populations. Japan and France come to mind. If you like Japa-
nese food (or most Asian food for that matter), why not adopt
such a diet most of the time for your health? And the French,
due to their diet and wine consumption, suffer less disease
than Americans.
If youre not a fan of Asian or French food, go Italian. The
Mediterranean diet is well known for promoting health and
longevity. Its easy to tolerate for most because its not ex-
tremely low in fatits fat content comes from olive oil, avoca-
dos, almonds and seafood. It also contains lots of vegetables,
fruits, legumes and grains, with only moderate amounts of
animal products.
Daniel Curtis, R.D.
P R O T E I N P O W E R
Whey, an excellent, high-biological-value protein, does
much besides promoting muscle protein synthesis through
its rich essential amino acid content. Two studies on whey
by the same group of Japanese researchers, none of whom
had any financial ties to commercial whey interests, have
recently been published.
Both studies involved groups of exercising rats. The rats
worked out on treadmills for two hours a day, six days a
week, a volume of exercise that would tax any human. In
the first study the researchers compared the two major milk
proteins, whey and casein, in their ability to promote mus-
cle and liver glycogen synthesis.
1
Glycogen is the storage
form of carbohydrate in the human body, found only in the
liver and muscles. In the liver glycogen is vital to maintaining
blood glucose levels. In muscle its the main fuel used to
power anaerobic exercise, such as bodybuilding training. If
you dont have sufficient glycogen in your muscles, exercise
intensity and recovery are blunted.
The study found that whey was clearly superior to casein
in increasing liver glycogen content, not by promoting the
activity of glycogen synthase, the main enzyme involved
in glycogen synthesis, but by increasing the activity of two
other enzymes that spare glucose and foster glycogen
synthesis. In muscle,
however, whey in-
creases the activity
of glycogen synthase
while decreasing the
activity of another en-
zyme that promotes
glucose use, again
providing a sparing
action on the glucose.
In addition, whey
increased the activity
of another enzyme,
one that converts the
amino acid alanine
into glucose.
The same researchers studied the effects of whey on
fat synthesis in liver and muscles, again using the same
group of exercising rats.
2
Again, whey was found superior
to casein in inhibiting enzymes that increase fat content in
the liver while promoting the activity of other enzymes that
increase intramuscular fat, or fat stored in muscle.
Decreasing liver fat would help increase fat oxidation in
other parts of the body. The effects of intramus-
cular fat content differ. In sedentary people its
linked to insulin resistance and increased risks
of diseases associated with insulin resistance,
such as diabetes and cardiovascular disease.
In athletes and people who exercise regu-
larly, intramuscular fat is an asset. They have
increased insulin sensitivity and a greater ability
to tap into intramuscular fat during exercise due
to increased activity of fat-releasing enzymes.
Increased use of fat spares limited glycogen
stores in muscle. The net effect is more energy
and higher training intensity.
Since whey promotes intramuscular fat stor-
age, it would be valuable to those engaged in
most types of exercise. The decrease in liver
fat synthesis also provides important health
benefits by blunting the actions of enzymes that
increase bodyfat content. These attributes are
particularly important to those seeking to lose
fat, such as those on precontest diets.
Jerry Brainum
References
1
Morifuji, M., et al. (2005). Dietary whey
protein increases liver and skeletal muscle
glycogen levels in exercise-trained rats. Brit J
Nutr. 93:439-45.
2
Morifuji M, et al. (2005). Dietary whey pro-
tein downregulates fatty acid synthesis in the
liver but upregulates it in skeletal muscle of
exercise-trained rats. Nutrition. 21:1052-58.
New Whey-Cool Research
Eat to Grow
Elevated homocysteine levels
can damage more than just your
heart. According to the Ameri-
can Journal of Clinical Nutrition,
Several studies have shown that
elevated levels of homocysteine
in the blood is associated with an
increased risk of cardio disease and decreased cognitive func-
tion. Cognitive function is your ability to learn.
Finding out your homocysteine level is as
simple as asking your doctor on your
next visit. Hell order the blood test
for you. If your level is high, simple
steps can lower it.
Milk, yogurt, cold break-
fast cereals, peppers and
cruciferous vegetables were
inversely related to serum
homocysteine levels. Intakes
of folic acid and riboflavin
also lowered homocysteine
levels, according to the article in AJCN.
Eat more of those nutrients and foods to give
your heart and brain a healthy lift.
Daniel Curtis, R.D.
D I E T D A N G E R S
Brain Drain
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by Steve Holman and Jonathan Lawson Photography by Michael Neveux
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Muscle-Training Program 76
From the IRON MAN Training & Research Center
hen you add more mass to your
physique, it can be the result
of a number of factors. One of the
most important is the activation
of muscle fibersthe more fibers
you can involve in any set, the more
growth stimulation you get. Stop-
ping a set short, before reps get
hard, reduces the amount of fast-
twitch-fiber activation you achieve
due to the size principle of recruit-
ment: On any set the low-thresh-
old motor units fire first, followed
by the mediums, followed by the
highsand those high-threshold
motor units equal fast-twitch ac-
tivation. If you stop a set too soon,
you dont make much headway into
fast-twitch territory, which is where
the most growth potential lies.
Even so, going all the way to posi-
tive failure doesnt get at the most
fast-twitch fibers possible. Why?
Because nervous system exhaustion
and fatigue short-circuit a set too
early. Thats why we recommend
going beyond nervous system ex-
haustion, or positive failure, with X
Reps, end-of-set partials done at the
max-force point.
If youve been following our dis-
cussions in this magazine and at
our Web site, www.X-Rep.com, you
know that X Reps are designed to
help you leapfrog nervous system
failure at the end of a set so you can
continue to pound fast-twitch fibers
right at the specific max-force point
on the stroke. Force is key, so you
need to stress that max-force sweet
spot on most of your exercises to
jack up fiber recruitment. X Reps
done at the end of your sets make
that happen. (Think about it: Why
wouldnt you continue grinding at
the max-force point if youre after as
much growth stimulation as pos-
sible?)
Another key mass-building tech-
nique is drop sets, but we consider
those less effective than X Reps at
building fast-twitch-fiber size and
more appropriate for blasting in-
termediary fibers, the ones that are
between fast twitch and slow twitch,
and expanding the capillary beds in
the target muscle, which contrib-
utes to muscle mass. But were get-
ting ahead of ourselves. Lets rewind
and review our basic mass-building
sequences as well as some new ones
you may want to try.
We suggest starting a bodypart
blitz with a big, compound move-
mentthe best ones are identified
as the ultimate exercises in The
Ultimate Mass Workout e-bookfor
example, decline presses for pecs.
Weve found that doing two progres-
sively heavier warmup sets primes
the target to fire. We usually use 50
percent of our work weight on the
first warmup set and 80 percent
on our second. We also throw in
lockouts for lubing the joints and
some nonlock reps for occlusion,
or blocking blood flow. Thats been
shown to ramp up fiber activation
quickly. [Note: Our precise warmup
sequence is posted at our Web site
and described in our new e-book,
Beyond X-Rep Muscle Building.]
After the warmup we usually do
one nonlock work set to nervous
system exhaustion, or positive fail-
ure, which is like an extension of the
warmup. Its more to ensure that the
target muscle is totally primed, but
it does get at some fast-twitch fibers,
and the continuous tension created
by the nonlock style provides occlu-
sion. We rest for about three min-
utes after that first work set. Studies
show that about 180 seconds is
optimum for best force production
on compound exercises. Maximum
force is what were after, so we take
that rather lengthy rest and psych
up for the money set.
We perform the second set, usu-
ally the final ultimate-exercise set,
as if it were the last set of our lives.
In order to get the best tension time
for mass stimulationaround 35
secondswe shoot for nine nonlock
reps, with the 10th being a forced
rep. After that one forced rep we
lower the weight to the max-force
point, near the turnaroundright
above the bottom of a decline press,
for exampleand blast out X-Rep
partials. Those five-to-10-inch X-
plosions right at the key spot su-
percharge fiber activation. On most
ultimate exercises we can get four to
six X Reps, which extends the ten-
sion time and pushes fast-twitch-
fiber recruitment to the upper
limits.
So our standard ultimate-exercise
sequence is:
Do work set 1 in nonlock style to
nervous system exhaustion.
Do work set 2 in nonlock style,
but at exhaustion move to the
semistretched point and blast out
X-Rep partials.
Here are two more productive ul-
timate-exercise sequences you may
want to try if youre more advanced
(they both begin with an X-Rep set,
which is more severe):
Advanced Sequence 1
and at exhaustion do X-Rep par-
tials at the semistretched point.
For work set 2 add weight and
do an X-Rep-only set, blasting
out heavy partials in the X range,
from just above the turnaround to
just below halfway up the stroke.
Try to get at least 12.
Advanced Sequence 2
and at exhaustion do X-Rep par-
tials at the semistretched point.
but when you reach exhaustion,
reduce the weight and immedi-
ately do another set, ending with
X Reps (in other words, the sec-
ond set is a drop set, with X Reps
tacked onto the second phase).
Ending ultimate-exercise work
with a drop set, as in the last se-
quence above, is a great segue into
isolation work, which is primarily
for intermediary-fiber activation
and capillary bed expansion. As we
said, youre trying to hit the fiber
types that are between fast twitch
and slow twitch, and youre striving
for extended continuous tension to
block blood flow, which produces a
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full-blown pump after the drop set.
Drop sets work on any type of
exercises, but we find them most
effective on contracted-position
movesfor example, cable flyes for
pecs, leg extensions for quads, leg
curls for hamstrings, concentration
curls for biceps. Continuous tension
combined with contracted-position
stress really squeezes the blood out
of the muscle, which creates a blood
bath reflux afterward. The X-Fade
technique we described last month
also works extremely well on con-
tracted-position exercises, on either
the first or second phase of a drop
set. (Talk about a wicked burn!)
What about stretch-position
exercises? In our current routine
we have separate days for stretch-
position work and contracted-posi-
tion work. For example, at our first
triceps workout we do close-grip
bench presses, a midrange-position
move, followed by one-arm push-
downs, a contracted-position exer-
cise. At the next triceps workout we
do close-grip bench presses again,
perhaps with a different X-Rep se-
quence, and follow with overhead
Workout 1A: Delts, Midback, Biceps, Forearms
Rack pulls (X Reps) 2-3 x 8-10
Seated forward-lean laterals (X Reps) 2 x 8-10
Dumbbell presses (X Reps) 2 x 8-10
Barbell shrugs (X Reps) 2 x 10-12
Cable upright rows (X Reps) 1 x 10-12
Nautilus rows (X Reps) 2-3 x 8-10
Bent-arm bent-over laterals (X Reps) 2 x 10-12
Behind-the-neck pulldowns (X Reps) 1 x 10-12
Bent-over laterals 1 x 8-10
Cable curls (X Reps) 2-3 x 8-10
Concentration curls (X Reps) 2 x 8-10
Rope hammer curls (X Reps) 1 x 8-10
Barbell reverse wrist curls 2 x 15
Barbell wrist curls 2 x 15
Rockers 1 x 15
Workout 2: Quads, Hams, Gastrocs, Low Back
Smith-machine squats (X Reps) 2-3 x 8-10
Leg extensions (X Reps) 2 x 8-10
Sissy squats (drop set; X Reps) 1 x 10(8)
Leg presses 2 x 8-10
Hack squats 1 x 8-10
Leg curls (X Reps) 2 x 8-10
Stiff-legged deadlifts (partials) 2 x 8-10
Hyperextensions (X Reps) 1 x max
Reverse hyperextensions 1 x 10
Leg press calf raises (X Reps) 3 x 15-20
Hack-machine calf raises (X Reps) 2 x 12-15
Standing calf raises (X Reps) 2 x 8-10
Machine donkey calf raises (X Reps) 1 x 12
Seated calf raises 2 x 15-20
Low-back machine 1 x 8-12
Workout 3A: Chest, Lats, Triceps, Abs
Smith-machine incline presses (X Reps) 2-3 x 8-10
High cable flyes (X Reps) 2 x 8-12
Dumbbell bench presses (X Reps) 2 x 8-10
Low cable flyes (X Reps) 1 x 8-12
Middle cable flyes (X Reps) 1 x 8-12
Parallel-grip pulldowns (X Reps) 2 x 8-10
Chins (X Reps) 1-2 x 8-12
Machine pullovers (X Reps) 2 x 8-10
Close-grip bench presses 2 x 8-10
Pushdowns 2 x 8-10
Superset
Incline kneeups 2 x 10
Bench V-ups 2 x 8
Twisting crunches 2 x 10-12
Workout 1B: Delts, Midback, Biceps, Forearms
Rack pulls (X Reps) 2 x 8-10
Dumbbell upright rows (X Reps) 1 x 8-10
Cable laterals (X Reps) 2 x 8-10
Dumbbell shrugs (X Reps) 2 x 10-12
Nautilus rows (X Reps) 2-3 x 8-10
One-arm dumbbell rows (X Reps) 2 x 10-12
Behind-the-neck pulldowns (X Reps) 1 x 10-12
Uncrossovers (X Reps) 1 x 8-10
Preacher curls (X Reps or staged) 2-3 x 8-10
Incline curls (X Reps) 2 x 8-10
Incline hammer curls 1 x 8-10
Dumbbell reverse wrist curls 2 x 15
Dumbbell wrist curls 2 x 15
Rockers 1 x 15
Workout 3B: Chest, Lats, Triceps, Abs
Smith-machine incline presses (X Reps) 2-3 x 8-10
Incline flyes (X Reps) 2 x 8-12
Wide-grip dips (X Reps) 2 x 8-10
Decline flyes (X Reps) 1 x 8-12
Flat-bench flyes 1 x 8-12
Parallel-grip pulldowns (X Reps) 2 x 8-10
Chins (X Reps) 1-2 x 8-12
Dumbbell pullovers 2 x 8-10
Decline extensions (X Reps or staged) 2-3 x 8-10
Cable pushouts 1 x 8-10
Dumbbell overhead extensions (X Reps) 2 x 8-10
Superset
Bench V-ups 2 x 8
Ab Bench crunches 2 x 10-12
Add to Fridays workout
Seated calf raises (X Reps) 2 x 9-12
Standing calf raises or
machine donkey calf raises (X Reps) 1 x 20-25
Where X-Reps are designated, only one set is per-
formed with X Reps or an X-Rep hybrid technique
from the e-book Beyond X-Rep Muscle Building.
IRON MAN Training & Research Center Muscle-Training Program 76
Train, Eat, Grow / Program 76
extensions, stretch-position work.
Thats split-positions training, and
its working well for us because its
so recovery oriented.
As for the stretch-position ex-
ercise, drop sets can work well on
them, but weve found that Double-
X Overload should also be involved.
Thats one of our new X-hybrid
techniques from our Beyond X-Rep
Muscle Building e-book. Heres how
it works: Pick a weight you can get
about 10 reps with, but instead of
doing full reps, you hitch, or recoil,
at the stretched point. In other
words, you do a full rep, and then
you do a quarter rep through the
stretch position before you com-
plete another full rep.
Ronnie Coleman uses that DXO
technique on his shrugs. He pulls up
Workout 1A: Delts, Midback, Biceps, Forearms
Dumbbell upright rows,
seated laterals or rack pulls (X Reps) 2 x 8-10
Seated forward-lean
laterals (X Reps) 2 x 8-10
Barbell shrugs (X Reps) 2 x 10-12
Bent-over barbell rows 2 x 8-10
Bent-arm bent-over laterals (X Reps) 2 x 10-12
Bent-over laterals (X Reps) 2 x 8-10
Dumbbell curls 2 x 8-10
Concentration curls (X Reps) 2 x 8-10
Hammer curls 1 x 8-10
Barbell reverse wrist curls (X Reps) 2 x 15
Barbell wrist curls (X Reps) 2 x 15
Rockers 1 x 15
Workout 2: Quads, Hams, Gastrocs, Low Back
Squats (last set staged) 3 x 8-10
Leg extensions or hack squats (X Reps) 2 x 8-10
Sissy squats (X Reps) 1 x 10-12
Hack squats (nonlock) 1 x 8-10
Leg curls (X Reps) 2 x 8-10
Stiff-legged deadlifts
(bottom-range partials) 2 x 8-10
Hyperextensions (X Reps) 1 x max
Donkey calf raises, standing calf raises
or one-leg calf raises (X Reps) 4 x 15-20
Workout 3A: Chest, Lats, Triceps, Abs
Incline presses (X Reps) 2-3 x 8-10
Incline flyes
(squeeze at the top of each rep) 2 x 8-12
Dumbbell bench presses (X Reps) 2 x 8-10
Decline flyes
(squeeze at the top of each rep) 1 x 8-12
Flat-bench flyes (squeeze at the top of
each rep) 1 x 8-12
Parallel-grip chins (X Reps) 2 x 8-10
Chins (X Reps) 1 x 8-12
Undergrip rows 2 x 8-10
Decline extensions (X Reps) 2 x 8-10
Kickbacks 2 x 8-10
Superset
Bench V-ups 2 x 8
Twisting crunches 2 x 10-12
Workout 1B: Delts, Midback, Biceps, Forearms
Dumbbell upright rows,
seated laterals or rack pulls (X Reps) 2 x 8-10
Incline one-arm laterals (X Reps) 2 x 8-10
Bent-over barbell rows 2 x 8-10
One-arm dumbbell rows (X Reps) 2 x 10-12
Bent-over laterals (X Reps) 2 x 8-10
Preacher curls (X Reps) 2-3 x 8-10
Incline curls (X Reps) 2 x 8-10
Incline hammer curls 1 x 8-10
Dumbbell reverse wrist curls 2 x 15
Dumbbell wrist curls 2 x 15
Rockers 1 x 15
Workout 3B: Chest, Lats, Triceps, Abs
Incline presses (X Reps) 2 x 8-10
Incline flyes (X Reps) 2 x 8-12
Wide-grip dips (X Reps) 2 x 8-10
Decline flyes (X Reps) 1 x 8-12
Flat-bench flyes (X Reps) 1 x 8-12
Parallel-grip chins (X Reps) 2 x 8-10
Chins (X Reps) 1 x 8-12
Dumbbell pullovers 2 x 8-10
Decline extensions (X Reps) 2 x 8-10
Overhead extensions (X Reps) 2 x 8-10
Superset
Bench V-ups 2 x 8
Ab Bench crunches 2 x 10-12
Add to Fridays workout
Standing calf raises 1 x 20-25
When X Reps are designated, only one set is per-
formed with X Reps or an X-Rep hybrid technique
from the e-book Beyond X-Rep Muscle Building.
ITRC Program 76, Abbreviated Home-Gym Routine
Note: Train Monday through Friday, following the
sequence of workouts as listed. Also, its best to have
a selectorized dumbbell set, such as the PowerBlock,
if you dont have a rack of fixed dumbbells of various
weights. If you dont have a leg extension machine, do
old-style hacks with a two-second contraction at the
top of each rep instead. Use partner resistance, towel
around the ankles, if you dont have a leg curl machine.
for a full repalthough even his full
reps are only half reps; more semi-
stretched-point overloadlowers
to full stretch, hitches, then drives
up another full rep. It looks al-
most like a controlled bounce at the
stretched or semistretched point.
Now, weve mentioned how
stretch overload is linked to hy-
perplasia, or fiber splittinga
300 percent mass increase in one
animal study in a little more than a
monthso if that replication phe-
nomenon does exist, we think this
technique may speed it up. Even if
it doesnt exist, other research sug-
gests that stretch overload helps
slower-growing intermediary fibers
morph into faster-growing fast-
twitch fibersand stretch overload
also contributes significantly to the
anabolic-hormone cascade.
Were not suggesting that we have
all the answers, but were closing in
on many pieces of the mass-build-
ing puzzle. The things weve discov-
ered in just the past year and half
have made our mass training much
more efficient. The next question
is, Could it be even more efficient?
Can we get many of those con-
tracted-position- and stretch-posi-
tion-exercise attributes with only
ultimate-exercise work? Imagine
making big mass gains with just one
ultimate exercise per bodypart, no
ancillary exercises necessary, which
means more recovery time to grow.
That could mean 30-minute work-
outs, and a much bigger youif you
do the ultimate exercise correctly
and with the right techniques. Stay
tuned.
Editors note: For the latest on
the X-Rep muscle-building method,
including X Q&As, X Files (past
e-newsletters), our before and after
photos and the new X-Blog training
journal, visit www.X-Rep.com. For
more information on Positions-of-
Flexion training videos and Size
Surge programs, see page 179. To
order the Positions-of-Flexion train-
ing manual Train, Eat, Grow, call
(800) 447-0008, visit www
.home-gym.com, or see the ad
below. IM
AD
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Q: Im interested in training for strongman com-
petitions. As these events gain popularity, Im sure
the training will become more clearly defined, but
right now I cant find any solid information on how
to combine weight-room training with the actual
event training. How would you mix the two, given
the high physical demands the events require?
A: The best way to train for those events would be to
alternate cycles of general strength work with cycles of
specific work. If you train only with weights, you dont
develop enough ability for the specific events. And if you
only practice the events, maximal strength can become the
limiting factor.
You need to do three weeks of strength work, concen-
trating on basic compound exercises such as squats, chins,
deadlifts, presses and, of course, some grip work. Obvi-
ously, barbell and dumbbell work is in order. Machine
work, except for reverse hypers and leg curls, has very little
relevance for strongman training.
The first week your reps should be in the six-to-eight
range so you gain functional hypertrophy. Two exercises
per bodypart for five sets each should do the trick. A three-
to-two ratio would probably give you optimal results.
The second week devote your training to the three-to-
five-reps range to develop intramuscular coordination.
Again, two exercises for five to six sets should get you the
results you want.
The third week should be centered on sets in the one-to-
three-reps range. Do fewer exercises. I recommend six to
12 sets of each exercise. It will prepare your nervous system
for the maximal efforts strongman training requires. Make
sure to end each workout with some remedial work (e.g.,
rotator cuff training) to keep your muscular chains in bal-
ance. That will help prevent injury, plus it could actually
boost your levels of maximal strength.
For your competitive phasetwo weekspractice the
actual events four to five days a week. Start with the events
that require maximal efforts, such as thick-bar deadlifts,
and end with the endurance ones, like the farmers walk.
Again, end each strongman workout with some remedial
work to keep your muscular chains in balance.
Dont be afraid to lose strength when practicing the
actual skills of strongman competitions. In fact, your actual
weight-room lifts will go up once you return for a three-
week stint of more classical strength work. As a matter of
fact, Ive seen peoples classical lifts actually go up a few
percentage points after they did a full four months of just
strongman training. I think
thats because events overload
the small intrinsic spine mus-
cles, which eventually leads to a
stronger and more stable back.
The super yoke and the farmers
walk are particularly good at
improving your deadlift and
squat performance.
During your competitive-
phase training, pay attention
to the endurance events. They
can make the difference be-
tween winning and losing. Lack
of interval training with the
implements will lead to poor
competitive results.
Another option is to do
two to three days of classical
strength work and two days of
strongman training; however, I
find that people who espouse
that training model tend to
get injured more often than in
the model that I propose. The
culprit here is the too-extensive
loading on the core muscles
and ligament structures.
Look on my Web site for the
booklets on strongman training
that I coauthored with Boston
PPC owner Art McDermott.
They include everything from
training with the sled to the
multiple ways of using the log.
Strongman
Strategy
Charles Poliquins
Smart Training
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Training for strongman competitions requires maximal-
strength work in the gym and practice on the specific
events. And you cant neglect injury-prevention work, such
as rotator cuff exercises.
Q: I love your column.
What I want is an arm-
building routine thats
simple in terms of equip-
ment. Theres a small
weight room in my condo
complex, and my sched-
ule limits me to training
there. All I have access to
are adjustable bars and
dumbbells and a high
and low pulley. Can you
give me some arm-build-
ing tips to use with that
limited equipment?
A: No one needs very
sophisticated equipment
to build great arms. What
you have is plenty, believe
me. As long as you vary the
loading parametersreps,
sets, tempo and rest inter-
valsyour basic dumbbells
and barbells provide you
with plenty of options. Look
at the arms of Russian IFBB
pro Alexander Federov and
even of the Governator at
his bodybuilding peak. They
were built with some very
basic equipment and lots of
training drive. Heres a great
routine to make use of the
available equipment in your
condo complex. Its a heavy-
light system:
A1 Incline dumbbell curls
4-6 reps, 4/0/1/0 tempo
Rest 10 seconds
A2 Standing reverse curls
on the low pulley 8-12 reps, 3/0/1/0 tempo
Rest 90 seconds
A3 Lying EZ-bar triceps
extensions 4-6 reps, 3/1/1/0 tempo
Rest 10 seconds
A4 Standing triceps
pressdowns 8-12 reps, 3/0/1/0 tempo
Rest 90 seconds, then repeat
Do four or five of the rotations. If you can bend your
arms the next day, you mucked around with the weights;
the workout leads to deep muscle soreness. The hypertro-
phy you get from the routine is appreciable, as the first ex-
ercise for each bodypart taps into higher-threshold fibers,
while the second knocks out lower-threshold fibers. The
change in grip and body orientation also taps into differ-
ent parts of the strength curve, thus hitting different motor
units. Expect distinctive soreness, which will lead to gains
in hypertrophy and strength. Make sure to do two to three
warmup rounds of low reps and increasing loads to pre-
vent injury and prime you for optimal loads. Also, record
all sets, reps and poundages for every workout, and strive
to make progress in terms of reps or poundages every time
you hit the gym if you want to make gains. Otherwise, your
muscles have no reason to grow.
Q: My bench press poundage hasnt improved in
weeks. My training partner pointed out that I al-
ways encounter a sticking point at about two to four
inches off my chest. Any suggestions for solving my
training problem? Its getting very frustrating.
A: Getting stuck in the bottom portion of the bench
press implicates technique and strength ratios. Lets look at
technique first.
Velocity of the descent. The best bench pressers in
the world have been shown in biomechanical studies to
have slower descents than less qualified lifters. Control-
ling the eccentric contraction will permit you to control
the bars pathway more efficiently. It will also let you better
handle the pause required in competition.
The flaring-the-lats trick. Flaring the lats in the bot-
tom position, as in the front lat spread, lets you raise the
bar one-half to one inch, which places it at a better me-
chanical advantage. Practice the trick initially with loads
lower than 70 percent of your one-rep maximum, as it
requires focused attention.
Neck position. Yes, there is a better head position in
bench pressing. In order for you to lift the highest load, the
back of your head should make contact with the benchs
upholstery, and you should be pressing it into the bench.
Pressing your head into the bench,
All you need is basic
equipment to build
massive arms.
as in doing a neck extension, will
increase your strength as you push the bar away by creat-
ing a neural response that facilitates the muscles used in
the bench press.
Now lets look at strength ratios. If you have a weak start,
you could have either weak pecs or weak serratus anterior
muscles or both. When those muscles are weak, you have
poor initial acceleration in the concentric range in the
bench press.
If your pecs are weak, the best exercises for improved
bench press performance are cambered-bar bench presses
and flat-bench dumbbell presses with palms facing each
other. [Note: A cambered bar, such as an EZ-curl bar, is
bent to give you greater range of motion.]
If your serratus anterior is weak, you probably also have
poor performance on the military presses. You should
be able to military-press 70 percent of your bench press
poundage. In other words, if you bench-press 300 pounds,
you should be able to do a seated military press with 210.
Spending a few weeks specializing on seated military
pressing should help remedy the situation. You may also
include supine incline front raises as a remedial exercise.
That will increase the strength of the serratus anterior,
which is the main muscle that rotates the scapulae upward
and helps you get out of the bottom position. Make sure
you keep your elbows slightly bentfive to 10 degreesto
remove the stress on the elbow joints.
Editors note: Charles Poliquin is recognized as one
of the worlds most suc cessful strength coaches, having
coached Olympic med-
alists in 12 different
sports, including the
U.S. womens track-
and-field team for the
2000 Olympics. Hes
spent years research-
ing European journals
(hes fluent in English,
French and German)
and speaking with
other coaches and
scientists in his quest
to optimize training
methods. For more on
his books, seminars
and methods, visit
www.CharlesPoliquin
.net. Also, see his ad on
page 205. IM
A sticking point near the bottom of a bench press
may indicate technique flaws and/or a strength
imbalance.
Charles Poliquins
Smart Training
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Cha r l e s Po l i qui n
www. Cha r l e s Pol i qui n. ne t
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106 FEBRUARY 2006 \ www.ironmanmagazine.com www.ironmanmagazine.com \ FEBRUARY 2006 107
Born
by Ron Harris
Photography by Michael Neveux
Episode 7: Sell No Wine Before Its Time

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ometimes Randy would wait until we were done training or at least well
into it before hitting me with whatever was on his hormone-soaked
mind. At other times the lad was so excited, he couldnt make it that long.
This was clearly one of those days. Before he had even taken off his jack-
et, he set his gym bag down and produced a flyer.
I want to do this show, he announced, thrusting it into my hands. I scanned the
page briefly, mentally noting that the promoter must be on a pretty meager bud-
get. Two of the guest posers were local guys who hadnt yet made the top 10 in na-
tional competition, and the featured performer was a pro known more for the oil
lodged in his rear deltoids than the high placings he had enjoyed several years ago.
He probably wasnt getting more than food, lodging and a date with the promoters
ugly sister for flexing his smooth off-season bulk to the tender strains of AC/DC.
The date of this event was roughly three months away. M
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What do
you think? Randy chattered, a big
grin on his mug. Can I get in shape
for it, or what?
I already knew the answer to that.
The kid was a naturally lean type
and probably could get properly
shredded in half that time if we
upped his cardio and took some
carbs out of his diet.
Yeah, Im sure you could, no
problem, but this leads us to the
Jurassic Park question.
Huh? Randy obviously saw no
connection between deadly Veloci-
raptors and the situation at hand.
Just because they could clone the
dinosaurs didnt mean they should
have. I waited for this to register,
but I was still being too vague. His
face was a blank. Let me try anoth-
er pop-culture reference I know you
are too young to remember. There
used to be this guy Orson Welles,
who at one time was probably the
most brilliant writer-director in Hol-
lywood. When he got old and gained
about a hundred extra pounds, the
only work he could get was doing
these commercials for Paul Masson
wine.
Wine? Okay. I had better get
to the point soon, or I was going to
lose him.
The catchphrase for the com-
mercials was when he said, We will
sell no wine before its time. Do you
understand the concept of wine
needing to age and mature?
I dont really like wine; I had a
whole bottle at my cousins wedding
and was throwing up for two days.
Well, I dont like wine either,
and I would be at a loss trying to
interpret a wine list at a restaurant,
but the point is that it gets better
the longer it sits in some dark cellar.
The best and most expensive wines
have been lying around like that
for 20 years or more. On the other
hand, you can walk into a liquor
store right now and buy some wine
that was just made last week for five
A Bodybuilder Is Born
Muscle maturity: The longer you work
on it, the better it gets.
bucks a bottle. The good stuff can
go for $500 a bottle and up. Think
of your physique as a bottle of
vino.
Randy eyed himself in the mir-
ror across the locker room and hit
a biceps pose, his eyebrows knit
in concentration.
The longer I work on it, the
better it gets? I almost saw the
lightbulb flash over his noggin.
Good thing there wasnt one
there, since he had enough gel in
his hair to start a flash fire.
You could do the show, enter
the novice division and prob-
ably walk away with a trophy,
I assured him. The mens open
would be a terrible idea; you
would get your ass handed to
you.
Thanks for the vote of confi-
dence, Ron.
Sorry, I have to be honest.
Look, I started competing at 19
years old, long before I really had
any business being on a body-
building stage. I did three shows
by the time I was 20, and the only
time I made the top five was be-
cause there were only four other
kids in my class.
It was true. I had even embar-
rassed myself further by telling
one of the guys who beat mein
my best Arnold toneIf you
didnt come to win, you should
have stayed home. I was
the one who should have
stayed home.
Im not that bad,
though, am I? Now I was
planting seeds of doubt in
his fragile ego.
No, dont get me
wrong. I never said that.
But two things make this
a bad move for you at this
stage. First, youre making
awesome gains right now.
You get bigger and stron-
ger every week. If you go
on a strict diet and lower
your calories and carbs,
those gains will stop dead
in their tracks. Second,
this is not the body you
can bring to the stage in a
year or two. Ever hear of a
guy named Dorian Yates?
Yeah, he was Mr.
Olympia before Ronniethe guy
from England with the tattoos who
never smiled.
Dorian didnt compete until hed
been training for two years, which
really isnt very long, but the gains
he made in that time were what
most bodybuilders see in 10 or
12 years of lifting. The point is, he
waited until he knew he was good
enough to win, which he did. Then
later, when he turned pro, he took
two years to make the improve-
ments he knew he needed to take
second in his first pro show, which
he did. The guy took his time and
did everything the right way.
So I cant compete now, youre
saying, Randy mumbled, dejected.
You can if you really want to. Its
a whole lot of fun, and I really dont
regret starting as young as I did, but
you have the advantage of having
me to guide you through this. You
Dorian
Yates
waited to
compete.
He waited
until he
was good
enough
to win,
which he
did.
listen to me, and you can win your
first show. Can you imagine what
that would be like?
Pretty sweet, he said.
Not only sweet, but it would help
give you more of that champion
mind-set. You would expect to win,
and you would think of yourself as
a winner. That type of confidence
shines through, and everyone picks
up on it.
Randy was looking at the flyer
again and scowling.
What if we go to this show and
it turns out I could have won? That
had happened to me once, but I
didnt think Randy was going to
experience that particular frustra-
tion just yet.
If that happensand who
knowsanything is possible, I
promise that Janet and I will take
you and whatever girlfriend you
happen to have at that time out for
a lobster dinner. You can even order
some fine wine, hows that?
Okay, but I dont really like lob-
ster, he said.
Thats fine, you can have the
chicken salad and water to drink.
Yes, I am a generous bastard. I
paused, wanting to make sure he
wasnt too disappointed. You all
right? You wont go home after this
and set up a Ron dartboard in your
room, will you?
No, youre right about all that. I
just wanted to get up there and hear
the crowd cheer for me.
Next year, Randy, next year. And
they will cheer a lot louder for you
when you win the whole damn
thing.
Ah, the impatience of youth.
I wondered how the young Ron
would have taken the older Rons
advice and recommendations.
Thinking back to how stubborn I
used to be and how I was convinced
I knew it all, I probably would have
told the older Ron to go screw
himself. Luckily, Randy was a little
more receptive to well-meaning
guidance from those whove been
in his shoes. Because of that, this
kid would someday be 10 times the
bodybuilder I ever was. And thats
cool with me.
Editors note: Visit Ron Harris
Web site, www.RonHarrisMuscle.
com. IM
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sJust think about how much
more the crowd will scream
for you when you win the
whole damn show!
ri Hofmekler says his life
has been driven by art and
sport. He began to formulate
the nutrition and exercise
philosophy that later developed
into his Warrior Diet and exercise plan
while serving in the Israeli Army Special
Forces. His artwork is recognized around
the world, and his controversial political
satire has been featured in magazines
worldwidethe New York Times, Rolling
Stone, People, Esquire, The New Republic
and many others. He was a Penthouse
magazine columnist for 17 years and
served as the magazines health and
fitness editor until 2000. Hes published
two books of political art: Hofmeklers
People and Hofmeklers Gallery. The
Museum of Tel Aviv exhibited his work in
1993.
Hofmekler first presented the Warrior
Diet when he worked as the editor-
in-chief and publisher of Mind and
Muscle Power magazine. In 2002 the
controversial program was chosen as diet
of the year by First for Women magazine,
and it is regularly featured on television
and radio programs, as well as in print.
Now residing in California, Ori
conducts seminars and offers
certification courses related to his
Warrior Diet system. Hes made
presentations to various law enforcement
agencies, including SWAT, air marshals
and Secret Service agents. In addition,
hes coaching professional boxers and
is opening Warrior Diet centers. Two
planned locations are Atlanta and Los
Angeles.
To call Ori a nutritional heretic is
putting it mildly. Many of the concepts
espoused by the Warrior Diet are
antithetical to what mainstream
dietitians and other so-called health
professionals suggest. One notable
example: Ori believes the notion that
breakfast is the most important meal of
the day isnt based on scientific fact.
The Inner
An Eye-Opening Interview With Scientist, Artist,
Author and Nutrition Maverick Ori Hofmekler
by Jerry Brainum
Part 1
O
The Inner Warrior
Perhaps the biggest problem
with the Warrior Diet is that many
are confused about its effects
and effectiveness. To clear up
some of the confusion, I asked
him questions that many medical
professionals and others interested
in maximum fitness and health have
posed.
JB: As I understand it, one
basis for the Warrior Diet of
eating little or no food for 20
hours involves stimulation
of the sympathetic nervous
system. Yet its known that
the main hormones, or
catecholamines, that make
up the SNS are also stimulated
by a heavy meal at any time.
How do you account for that
contradiction?
OH: Your question is based on a
misconception. The Warrior Diet
isnt about eating little or no food for
20 hours. Quite the opposite, in fact.
We recommend that our followers
eat during the day certain meals and
foods that promote toxin removal,
alertness, fat burning and stress
resistance. We also provide specific
guidelines for applying recovery
meals during the day. An athlete
or bodybuilder on the Warrior
Diet can take advantage of our
special recovery meal plan and use
substantial amounts of amino acids
in muscle after exercise by virtue of
an increased metabolic capacity for
using protein during undereating.
All that said, its also true that the
human body is well programmed
to endure periodic lack of food.
Scientists believe that we have
inherited survival mechanisms
that compensate for lack of food or
intense physical stress by increasing
the bodys capacity for using fuel,
generating energy and resisting
fatigue.
It all comes down to basic biology.
The autonomic nervous system has
two parts: the sympathetic nervous
system and the parasympathetic
nervous system (PSNS). Theyre
antagonistic to each other. The
SNS (triggered by undereating and
exercise) promotes the breakdown
of fat and glycogen stores for energy.
The PSNS (triggered by overeating
and rest) inhibits fat burning and
glycogen breakdown, instead
promoting fat replenishment and
increased glycogen stores.
Common sense will tell you that
undereating or exercise promotes
different hormones from those
promoted by overeating. The fact
that certain foods, particularly
proteins, temporarily increase
adrenal activity during big meals
doesnt mean that undereating and
overeating have the same effect on
the SNS and overall metabolism.
Note that the mechanism
regulating adrenal reaction can
be tricky. Adrenal hormones
(catecholamines) are typically
associated with the stress hormone
cortisol. The body regulates cortisol
levels via a feedback control
mechanism. The body often loses
its ability to regulate cortisol levels,
however, because of chronic stress,
dietary abuse, frequent feeding
or insulin resistance. When that
happens, cortisol levels remain
chronically elevated, leading
to hypertension, or high blood
pressure. Dietary protein stimulates
the release of cortisol from the
adrenal glands. So high-protein,
low-carb meals would promote
a state of alertness and stress;
high-carb meals mainly promote
relaxation.
JB: Youve written that low-
carb diets dont make sense
because carbs are important
for aspects of body chemistry.
The Inner Warrior
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Scientists believe that we
have inherited survival
mechanisms that com-
pensate for lack of food
or intense physical stress
by increasing the bodys
capacity for using fuel,
generating energy and
resisting fatigue.
Yet all biochemical textbooks
say that theres no physiological
requirement for carbs because
the gluconeogenesis process
in the liver converts other
substances, such as amino
acids, glycerol and lactate,
into glucose. In addition, low-
carb-diet advocates frequently
mention that the body can run
on intermediary by-products
of fat metabolism called
ketones, again making carb
intake superfluous. How do you
respond?
OH: Let me say up front that
muscles cannot convert protein or
fat into glucose. According to all the
biology texts, gluconeogenesis is a
limited metabolic process, mostly
restricted to the liver.
Fast-twitch muscles depend
mostly on glycolytic, or carb, fuel.
In times of a desperate need for
energy, such as during strength or
speed training, gluconeogenesis
may not be sufficient to provide
critical glucose to the working
muscles. Furthermore, when carbs
are severely restricted and the
demand for energy increases, the
body would be forced to shut down
one of its most critically important
metabolic pathways. That pathway
regulates the production of DNA,
RNA, nucleic acid material, energy
molecules and several potent
antioxidant compounds.
Known as the pentose phosphate
pathway, its completely dependent
on an adequate glucose supply.
With severe carb restriction, when
insufficient glucose is available, the
body turns off the PPP and switches
to a sheer energy-producing
process. When that occurs, the
body may adversely compromise its
capacity for promoting anabolic and
immuno-enhancing activity. So you
decrease your ability to recuperate
and build muscle.
Bodybuilders and other athletes
cant permit themselves to be in
such a compromised state. Carbs
are essential for active individuals.
They also play a critical role in
postexercise recovery. Without carbs
and their related insulin spikes
theres no final activation of such
anabolic hormones as IGF-1 and
growth hormone after exercise.
Protein is the worst fuel source.
Its breakdown results in metabolic
waste substances, such as nitrites
and nitrates, which adversely affect
nitric oxide synthesis. That, in turn,
suppresses vasodilation and muscle
capacity for performance and for
resisting fatigue.
As for ketones, theyre acids that,
when produced in abundancefor
example, during low-carb diets
inhibit fat
The Inner Warrior
For active individuals
carbs are essential
and play a
critical role in
postexercise
recovery.
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As for low-carb diets, bodybuild-
ers and other athletes cant
permit themselves to be in such a
compromised state.
in those seeking added lean mass.
Finally, scientists now believe that
physical activity is programmed
into the human genome. Carb food,
essential for physical activity, is
also essential for the human body.
Its a potent carrier of essential
nutrients, including proteoglucan
and immuno-boosting nutrients.
Biologically, low-carb diets just dont
make sense, especially for active
breakdown
and elevate cortisol levels, as the
body desperately tries to increase
blood sugar and lower acidity levels.
The increased acidity that ketones
produce also forces the body to
leech alkalizing minerals, such as
calcium, from bones and other lean
tissues. Contrary to popular belief,
ketosis is a substantially catabolic
process that leads to adverse effects
The Inner Warrior
Fast muscles depend mostly on glycolytic, or carb,
fuel. In times of a desperate need for energy, such as
during strength or speed training, gluconeogenesis
may not be sufficient to provde critical glucose to the
working muscles.
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(continued from page 123) people engaged in exercise and
sports.
JB: Why do you write that
small amounts of protein
consumed during a meal
provide a greater biological
value?
OH: Studies done on protein
biological value by the Food and
Agriculture (continued on page 132)
Organization
(FAO) show that protein loses its
biological value when eaten in
large amounts per serving. In small
amounts (100 to 250 milligrams
per kilogram of bodyweight), even
inferior protein sources reach
maximum BV and utilization. That
translates into no more than 10 to
20 grams of protein per serving. But
other variables influence protein
BV beyond the serving size, amino
scores and digestibility: exercise,
state of undereating and high
calorie intake.
In other words, timing of post-
exercise meals, the empty-stomach
factor and the calorie intake of
meals can profoundly affect protein
BV and use. If you apply those
factors correctly, you can eat half
the amount of protein foods and
use the same amount of net protein,
minus minimum protein waste.
By properly applying recovery
meals after training on an empty
stomach and taking advantage of
big nightly meals, the Warrior Diet
provides the most efficient and
economical method of building
lean mass. As for the amount of
protein per serving, while on the
Warrior Diet you can eat 20 to
30 grams of protein per serving
with minimum waste. By having
three or four subsequent recovery
mealsevery hourafter exercise,
you may be able to use up to 120
grams of amino acids in muscle
after exercise.
JB: Since a precept of the
Warrior Diet is to get most of
your daily intake of calories
during one meal in the
evening, whats to prevent gross
overeating by some people?
The Inner Warrior
High-protein, low-carb
meals can promote a state
of alertnesss and stress
compared to high-carb
meals, which mainly
promote relaxation.
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OH: Some have suggested
that just as physical activity is
programmed into the human
genome, so is the tendency to
overeat. Overeating is primal, based
on a feast-and-famine cycle. Saying
that you may overeat is like saying
that you may overtrain. Does that
mean that a person should cease
training intensely?
The Warrior Diet provides a
specific plan of adaptation to
primal feeding cycles and training.
That includes detailed guidance on
how to undereat and overeat. The
entire concept of reviving a primal
way of living is controversial. I
believe, though, that bodybuilding
may well be a manifestation of
a deep desire to go back to our
primal human origins, getting hard,
strong and muscular similar to our
Paleolithic ancestors.
Whenever a revolutionary
approach appears, it usually faces
resistance. In the past bodybuilding
was often criticized. The Warrior
Diet is iconoclastic, and overeating
is part of the controversy. Its also
part of the equation of human
eating.
As hunter-gatherers, humans are
primarily predators, and predators
tend to overeat. The substantial
increase in the capacity for using
protein and carbs after exercise
may be an inherited mechanism
that helped humans survive as
hunters. Overeating is a primary
human feature similar to exercise.
JB: Many bodybuilders and
others believe that eating
past a certain time of the day
promotes fat gains because of
a slower metabolic rate later
in the day or night. Whats your
take on this?
OH: Theres not one shred of
evidence to support the claim
that eating late causes fat gain. In
fact, studies show that late meals
dont promote fat gain more than
early ones. The human body is
programmed to eat late. The Roman
army had its own rules of dieting,
mostly based on eating late meals.
They were famous for being lean
and mean. When using a daily
feeding cycle of undereating during
the day followed by overeating at
night, you can take advantage of
the bodys two autonomic nervous
systems: the daily SNS and the
nightly PSNS. Youd be able to
maximize fuel usage and fat burning
during the day while being able to
relax and recuperate at night. Eating
too many meals during the day,
then adding a late meal, may be too
much, causing a fat gain.
Editors note: Ori Hofmekler is
the author of the books The War-
rior Diet and Maximum Muscle &
Minimum Fat, published by Dragon
Door Publications (www
.dragondoor.com). For more in-
formation or for a consultation,
contact him at ori@warriordiet.com,
www.warriordiet.com or by phone
at (866) WAR-DIET. IM
The Inner Warrior
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Studies show that late
meals dont promote fat
gain more than early
ones. The human body
is programmed to eat
late.
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Glycogen
Beyond
Glycogen y
Upping Your Energy and Power
Beyond
ycoge
by George L. Redmon, Ph.D., N.D. Photography by Michael Neveux
Energy is defined as the capacity of a system for doing work, or
its equivalent, in a strict physical sense. As an astute bodybuilder,
you know that one of the most important aspects of your workout is
maintaining adequate energy reserves. If your body doesnt have
some way of generating residual energy as fatigue sets in, your
ability to do work can be severely compromised. One of the best
ways of restoring energy reserves is to replenish low glycogen
levels.
As you are fully aware, glycogen is a carbohydrate
that is formed and stored in the liver and muscles.
Its made from excess dietary starch and sugars
in the body that are first transformed to
glucose, with the excess glucose then
being converted to glycogen.
The process is known as
glycolysis.
Your muscles and liver
have limited capacities for
storing glycogen. After about
1 1/2 to two hours of exercise,
these stores become dangerously depleted
and your blood glucose levels plummet.
Daniel Gastelu, Fred Hatfield, Ph.D.
Carbs
rebuild
the
glycogen
stores in your
liver and your
muscles.
The Mighty Liver
While the liver weighs only
about three pounds, it is respon-
sible for more than 500 different
jobs. One of them is to regulate the
glucose levels in the blood. When
your muscles need energy, glyco-
gen stored in the liver is converted
to glucose to supply additional
fuel. Glycogen is like a backup
gas tank in your car that kicks in
as your gas gauge moves toward
empty. When that happens, you
quickly head to the nearest gas
station to refuel. So the question
becomes, How do you refuelthat
is, restore diminished levels of
glycogen?
Carbs Rule
The process of rebuilding glyco-
gen stores in the liver and muscles
begins when you take in carbohy-
drates. According to Hatfield and
Gastelu, who wrote Dynamic Nu-
trition for Maximum Performance,
eating a good amount of complex
carbohydrates, especially at night,
will replenish the glycogen supply
and restore mental alertness and
physical energy. Similar results
have been associated with foods
of high fructose content. Because
of the bodys need to generate fuel,
it can store a 12-to-48-hour reserve
of glycogen when you eat ample
amounts of macronutrients. As
Nancy Clark, M.S., R.D., explains
in the Sport Nutrition Guide Book:
Eating to Fuel Your Active Lifestyle,
the average 150-pound active male
has about 1,800 calories of carbohy-
drate stored in his liver, muscles and
blood:
Muscle glycogen: 1,400 calories
Liver glycogen: 320 calories
Blood glucose: 80 calories
Total: 1,800 calories
The Problem
When your macronutrient intake
is inadequate, your performance
and power quickly diminish, a phe-
nomenon called hitting the wall.
You also experience central nervous
fatigue, which is characterized by
lightheadedness, difficulty concen-
trating and mental fatigue and oc-
curs because of depleted glycogen,
which also fuels the brain, Mental
vitality gets restored by glycogens
effect on the central nervous sys-
tem. Hepatic, or liver, glycogen is
the central nervous systems pri-
mary fuel source.
The final nail in the coffin con-
cerning the downward spiral to-
ward energy deprivation is in the
statement that opens this article.
Highly regarded sports and fitness
researchers Gastelu and Hatfield
say that the increased workload
you place on your body causes
your glycogen stores to decline very
quickly when youre exercising or
lifting. With every muscle contrac-
tion you stimulate the breakdown of
glycogen. The longer you exercise,
the more glycogen you break down
so the muscles will have the energy
they need for you to continue your
routine, but the body doesnt have a
boundless supply of glycogen. Even-
tually, you run out, and fatigue sets
in.
Beyond Glycogen
Amino
acids can
improve
energy
and
mental
acuity
during
a tough
workout.
May the Force
Be With You
According to researchers at the
University of Iowa College of Medi-
cine, another physiological process
is going on, namely, the formation
and transformation of biochemi-
cal energy. The development of the
force generated by skeletal muscles
to do physical work requires a
source of chemical energy in the
form of adenosine triphosphate.
ATP is the powerful body fuel for all
cell functions. It serves as an energy
reservoir and goes through end-
less cycles of catabolism (breaking
down) and anabolism (building up).
The energy in an ATP molecule isnt
stored for any length of time. Typi-
cally, its transformed and unleashed
within 60 seconds.
The bodys need for ATP is never
ending. Even if you were bedridden
for 24 hours, your cells would turn
over about four kilograms, or 4,000
grams, of ATP molecules to supply
energy just for normal bodily pro-
cesses. You also need ATP for the
restoration of muscle membrane
and the reuptake by the muscle of
calcium ions, which are necessary
for muscle contraction.
Dialing Up ATP
Despite the limited ability of rest-
ing muscle to store ATP, its concen-
tration levels dont appear to drop
except during the most intense forms
of exercise, such as sprinting and
aerobics. Researchers contend that
ATP must be resynthesized at the
same rate it is used. There are three
different mechanisms of ATP resyn-
thesis:
1) Phosphocreatine hydrolysis
(loosening or breaking apart)
2) Glycolysis (glucose converted to
glycogen)
3) Metabolic use of the by-products
of carbohydrate, fat and protein
breakdown
Recovery: the Final
Frontier
In physiological terms, energy
can be defined as the potential for
performing work based on produc-
tion of fuel for the skeletal muscles.
There is something else, however,
that requires energy, and lots of it. Its
a silent phase of energy use, but its
critical to your success.
Catabolism is the breakdown of
complex compounds into simpler
ones. You, as a bodybuilder, strive to
minimize the destruction of valuable
muscle tissue. On the other hand,
anabolism is any bodily process that
builds complex compounds from
simple ones. Thats the phase you
want to stay in, as the body repairs
and builds new tissue. The anabolic
phase requires the biochemical en-
ergy that is unleashed when ATP is
formed. As you may have surmised,
your nutritional choices have a strong
impact on both glycogen and ATP
production. A number of nutritional
supplements can greatly aid the
production of those powerful fuel
sources. Youre literally an energy
machineenergy personified! As
science-fiction writer and renowned
past professor of biochemistry at
Boston University Isaac Asimov wrote
in Chemicals of Life:
Every day the average man or
woman uses up enough energy to
bring at least 35 quarts of water to a
boil.
You, of course, are not the average
Beyond Glycogen
Your
liver
stores
about
80 grams of
glycogen, the
bodys primary fuel.
Anitoxidants scavenge free
radicals that your body
produces during a workout.
Without antioxidant activity
your immune system, health
and energy can suffer.
Muscle
glycogen
is about 300
grams.
man or woman. Your energy needs
are enormous. Youre born with the
capability of producing, storing and
retrieving energy reserves as you
need them, and in all probability
you have a nutritional plan in place
designed to replenish. Even so, ac-
cording to Gastelu and Hatfield,
there are very few nutritional and
supplemental plans that focus on
promoting regeneration of the maxi-
mum amount of biological energy.
In other words, you may be missing
out on agents that boost the bodys
ATP production capabilities.
The Energy Brigade
What follows is an overview of a
brigade of natural supplements that
can augment your nutritional pro-
gram and help replenish lost energy
stores. Think of the supplements
as storm troopers sent in to restore
energy to tired muscles, supply ad-
ditional fuel to aid in the repair and
recovery process and slow down
free-radical aggression in worn-out,
torn and ravenous muscle tissue.
The Energy Formulas
1) Branched-Chain Amino Acids
The BCAAs are L-leucine, L-isoleu-
cine and L-valine. Branched-chain
amino acids restore low glutamine
stores and immune factors. Evidence
shows that supplementation with
branched-chain aminos can improve
exercise-induced mental decline
by delaying central nervous system
fatigue. J.D. Fernstrom, Ph.D., pro-
fessor of psychiatry, pharmacology
and behavioral neuroscience at
the University of Pittsburgh School
of Medicine, states that BCAAs
are precursors of many nervous
system neurotransmitters. Increas-
ing your blood concentrations of
BCAAs causes the body to produce
smaller amounts of the amino acid
tryptophan, which is implicated in
speeding central nervous fatigue
during extended exercise sessions.
Branched-chain aminos are also
used as a backup fuel source in
muscle tissue. They convert to glu-
cose when tired muscles need ad-
ditional fuel, sparing stored muscle
glycogen.
Suggested dose: seven to 12
grams a day.
2) Carnitine
Once thought to be a vitamin,
carnitine is now known to be a non-
essential amino acid, meaning that
the kidneys and liver make it from
the foods you eat. Carnitine regu-
lates intramitochondrial free co-en-
zyme A (CoA), a metabolite involved
with energy production, pyruvate
oxidation, amino acid metabolism,
Krebs cycle coordination and mito-
chondrial and peroxisomal beta-oxi-
dation. Forget the jargon; remember
that carnitine is the onethe
mother of all supplements, ignit-
ing the powerful furnaces where
biochemical energy is made. In fact,
one of carnitines most important
roles is that of transporting fatty
acids in the cell to be burned as
fuel. Carnitine is the key that opens
the doors of the mitochondria, the
site of all energy production and fat
burning. Not only does carnitine
take beneficial compounds into the
mitochondria, but it helps move
harmful intermediate compounds
out of the mitochondria and pre-
vent their accumulation as well,
according to Jane Higdon, Ph.D., of
the Linus Pauling Research Institute
at Oregon State University. Carnitine
stimulates the immune response, is
involved in muscle cell membrane
repair and preserves muscle glyco-
gen stores during exercise.
Suggested dose: one to 10
grams a day.
Beyond Glycogen
Glutamine, a key recovery
amino acid, can accelerate
fat loss as well as
improve
energy.
Beyond Glycogen
Cardio
after weight
training can
tap into bodyfat
stores faster due
to a lack of available
glucose in the blood.
3) Creatine
One of the best-known supple-
ments used today, creatine is a com-
pound formed from the amino acids
arginine, methionine and glycine.
Creatine is best known for its abil-
ity to increase muscular stamina,
strength and accelerated recovery
rates after exercise. When you take
creatine orally, it converts to phos-
phocreatine, which is important
if youre a sprinter or weightlifter.
Depletion of phosphocreatine levels
results in muscle fatigue and dimin-
ished muscle power. Supplemental
creatine increases the storage of
phosphocreatine, or PCR, which
makes more ATP available to work-
ing muscles, enabling you to work
harder and longer. Creatine aids
recovery because it increases gly-
cogen storage and use and inhibits
muscle protein breakdown and
degradation.
Suggested dose: one to five
grams a day.
Because of creatines ability to
induce cell volumization (quicker
transport and attraction of nutrients
to muscle cells, increasing protein
synthesis), bodybuilders are encour-
aged to load five grams four times
a day for four days and then use a
maintenance dose of one to five
grams taken once a day.
4) Full-Range Antioxidant
Antioxidants neutralize free radi-
cals, which are produced whenever
oxygen is processed and are normal
by-products of metabolic reactions
in the body. When they increase
or arent neutralized, they cause
cellular damage, trigger inflamma-
tion, destroy DNA, accelerate aging,
cause muscle fatigue and damage
blood vessels and skeletal tissue.
Your workout increases free-radi-
cal production. Data clearly show
that 30 times more oxygen is pro-
duced during exercise, with 2 to 4
percent of it going to free-radical
formation. Antioxidant supplemen-
tation helps maintain the integrity
of cell membranes and improve the
bloods oxygen-carrying capacity.
That helps accelerate postworkout
recovery by reducing muscle protein
breakdown, muscle inflammation
and soreness. Data suggest that a
full-range multiple antioxidant for-
mula may be of great benefit. Some
well-known antioxidants are alpha
lipolic acid, beta-carotene, proan-
thocyanidins (grapeseed extract),
selenium and vitamins A, C and E.
Suggested dose: multiple anti-
oxidant formula taken once a day.
5) Glutamine
While glutamine is known as a
key recovery agent that prevents
muscle catabolism, researchers at the
University of Rochester in New York
found that it helps modulate gluco-
neogenesis, which is the production
of glucose. Using human subjects,
scientists there found that infusion of
glutamine resulted in the conversion
of glutamine to glucose, without any
appreciable changes in insulin or glu-
cagon levels. Researchers surmised
that was because the site of conver-
sion was the kidneys, not the liver.
Not only does glutamine help
improve your energy levels without
affecting the release of insulin, but
it also accelerates fat loss. Intrave-
nous glutamine is more effective
than other amino acids at restor-
ing depleted muscle glycogen after
workouts. Additionally, glutamine is
the primary fuel used by the immune
system, which keeps you healthy and
energized.
Suggested dose: 1,000 to 4,000
milligrams a day divided in equal
dosages.
Vitamin C has been shown
to enhance recovery and
reduce inflammation and
soreness.
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6) Inosine
Inosine is a basic cell compound.
Often thought to be an amino acid,
inosine is a nonprotein nitrogen
compound that is involved in energy
metabolism. It is a precursor of ATP
and reduces lactic acid accumula-
tion (the stuff that causes muscle
fatigue). World-class Russian power-
lifters have been using inosine with
great success to improve the oxygen-
carrying capacity of muscle tissue
and to promote ATP production.
Some evidence suggests that inosine
may increase uric acid production
and should be avoided by those
predisposed to gout attacks. Cur-
rent data also indicate that injected
inosine is more effective than oral
supplementation. Fred Hatfield and
Martin Zucker, however, say that tak-
ing a supplement before and during
workouts and competitive events
ignites enzyme activity in muscle
cells that unleashes the dominant
force of the ATP molecule and its
regeneration.
Suggested dose: five to 10 grams
a day.
Special note: Due to inosines
connection to uric acid production,
Id suggest cycling on and off with
it, starting with four or five grams to
find individual tolerance for possible
buildup of uric acid crystals and
gout symptoms.
7) Pyruvate
Chemically, pyruvate is composed
of carbon, hydrogen and oxygen,
making it a carbohydrate. Pyruvate
occurs naturally in the body and
is involved with the metabolism
of sugar and starches. It assists in
the transportation of glucose into
muscle cells. Studied extensively by
Ronald Stanko, M.D., of the Gastro-
enterology and Clinical Nutrition
Division of the University of Pitts-
burgh Medical Center, pyruvate was
investigated for its ability to natural-
ly burn bodyfat. His team found that
pyruvate increased muscle endur-
ance by 20 percent, thus enabling
athletes to increase the duration of
their workouts with less perceived
physical exertion, meaning physical
tasks were much easier to complete
due to increased energy. The rea-
son: pyruvates ability to facilitate
transport of glucose into the muscle
cell, known as glucose extraction,
which affects how efficiently muscle
uses glucose from circulating blood.
cise science program at the Univer-
sity of Colorado. Riboses ability to
recycle and generate ATP is attrib-
uted to its ability to bypass the slow
process that re-creates what sci-
entists call adenosine nucleotides,
thus reducing the time needed to
repair muscle fibers.
Suggested dose: three to five
grams a day.
Pyruvate also plays a critical role in
the release of ATP and stimulates
cellular mitochondrial respiration,
thus increasing the amount of en-
ergy available to the mitochondria,
the cells power plants.
Suggested dose: five grams a
day in three equal doses.
8) Ribose
Pronounced RYE-bose, this
simple sugar is the backbone of
RNA (ribonucleic acid). It is used
to make glucose and is also con-
verted to pyruvate, which enters
the bodys biochemical pathway to
form ATP. Supplemental ribose has
been implicated in increasing rates
of ATP production, leading to im-
proved exercise performance and
faster muscle growth. Studies have
revealed that ribose can increase
the manufacture of ATP in skeletal
muscle by 340 to 430 percent, as
cited by Edmund R. Burke, Ph.D.,
professor and director of the exer-
Beyond Glycogen
Pyruvate plays a
critical role in the
release of ATP, which
can affect muscle
power.
Ribose is the
backbone of RNA.
Additional Energizers
While this report cant cover all of
the supplements at your disposal, I
want to talk about a few more that I
consider part of my current power
arsenal. Theyll give you that added
burst you need, mentally and physi-
cally.
Tyrosine
An amino acid that fights mental
fatigue by naturally regulating the
performance of brain neurotrans-
mitters, tyrosine elevates mood,
stimulating alertness and energy by
also stimulating norepinephrine,
epinephrine and dopamine, all
excitatory brain chemicals.
Saint-Johns Wort
A mood elevator, mental stimu-
lant and nervous system tonic, it
also improves REM sleep.
Magnesium
A mineral responsible for the
proper functioning of all energy-
dependent reactions as well as ATP
production.
B-Complex Vitamins
A cluster of vitamins responsible
for stress reduction that speed the
release of energy from carbs, fats
and proteins. Vitamin B6 is the
primary B-vitamin responsible
for producing and breaking down
amino acids.
CoQ10
Found in every cell in your body,
coenzyme Q10 is critical in the
production of energy, especially
ATP. The heart and liver contain the
highest amounts of CoQ10. Its pow-
erful antioxidant properties make
it a great sports-performance-
enhancement product, focusing
both on harmful by-products and
performance.
Ginseng
This well-known herb stimulates
mental and physical energy. Exper-
iments conducted a few years ago
at the Lesgaft Institute of Physical
Culture and Sport in Leningrad
on some 1,500 athletes found that
Siberian ginseng (eleutherococcus)
increased energy, sped up recovery
from workouts and improved con-
centration. Studies conducted on
American and Korean ginseng have
found that the herb can delay cen-
tral nervous system fatigue.
Sun Chlorella
One of natures best detoxifiers,
chlorella is a nutrient-dense su-
perfood (50 to 60 percent protein)
that contains more than 20 dif-
ferent vitamins and minerals, as
well as 18 amino acids. It helps rid
the body of toxic by-products and
is one of the most concentrated
natural sources of chlorophyll. It is
this green pigment that captures
and stores energy generated from
the sun. Green foods are highly re-
garded for their ability to clean and
revitalize the cells. Loaded with B12
and iron, chlorella helps produce
red blood cells via its chlorophyll
content. Additionally, this super-
charged nutrient is 25 percent
carbohydrate and stimulates tissue
regeneration, according to Michael
E. Rosenbaum, M.D., president of
the Orthomolecular Health Medi-
cal Society.
NADA
The abbreviation for nicotin-
amide adenine dinucleotide, NADA
is a compound that produces cel-
lular energy. The more NADA there
is, the more energy becomes avail-
able for the body to use for repair
and recovery. NADA is one of the
bodys primary antioxidant defense
agents, initiating what is known
as the metabolic burst, a fierce
flash that destroys foreign invaders
and toxic by-products. NADA also
boosts the production of dopamine
and norepinephrine by as much
as 40 percent. Recent studies have
validated NADAs ability to improve
oxygen capacity and muscle per-
formance in Olympic athletes.
Water
You must refuel tired muscles
with water. For every pound of
water weight you lose during exer-
cise, you should drink one pint of
fluid. You should also be drinking
fresh clean water before your rou-
tine to prevent dehydration. Its well
documented how quickly fatigue
occurs when the body isnt well
hydrated.
Aerobics
Nancy Clark reminds us that fat
loading to force the body to use fat
for fuel isnt the best way of build-
ing energy. Limiting carbohydrate
(glycogen stores) will definitely
hamper your endurance and long-
term performance. Aerobic train-
ing, however, turns the body into a
fat-burning machine, enhancing its
ability to burn fat fuel. Thats be-
cause of the accelerated production
of enzymes that convert fatty-acid
fuel. Incorporating some aerobics
will help you spare glycogen, which
will improve your performance and
workload capacity.
Conclusions
It takes an enormous amount of
energy to do the things you need to
do to be successful. Understanding
that youre pure energy and that
mental and physical factors can be
manipulated to keep you at the top
of your game is critical to your suc-
cess. The key, however, is to tap into
all of the natural energy reservoirs
and receptors that you have at your
disposalthe ones that stimulate
the biochemical pathways and are
involved with how biological energy
is made, re-created and recycled. It
will increase your bodys ability to
supply fuel to your muscles, as well
as discourage mental fatigue. You
want to work with pure energy in its
most potent form for the long haul,
vs. borrowing energy that disap-
pears as quickly as its formulated.
Dont work out on borrowed energy
sources that only stimulate; utilize
those that not only build the lean
muscular machine you strive to be
but also generate the energy-per-
sonified machine that will banish
fatigue forever. IM
Beyond Glycogen
B-vitamins
are
responsible
for stress
reduction
and can
enhance
energy
production.
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by Steve Holman and Jonathan Lawson Photography by Michael Neveux
-

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eve been discussing many of
the small details that can add
up to big mass gains fastlike
performing precision warmups and get-
ting enough rest between sets. As weve
learned, however, paying attention to
details on your work sets may be the
most important mass trigger of all.
Now, were not talking specifically
about using strict form on your heavy
sets, although thats best most of the
time. As weve explained in the past, a
lot of the biggest bodybuilders get even
bigger using loose form because they
can overload the max-force point of an
exercise and accelerate fast-twitch-fiber
recruitment. For example, with cheat
curls the most biceps overload occurs
when the arms are bent at a greater-
than-90-degree angleright below
the midpoint of the stroke. That can
build biceps mass because that semi-
stretched spot is the key for optimal
fiber alignmentoverloading it builds
biceps mass fast. (Arnold loved cheat
curls, which may be why his biceps
looked like mountainsplenty of semi-
stretched-point overload.)
Mass-Building Set
Perfect
The
z
As weve said, however, loose
form can create mass gains, though
its also dangerous. We prefer fairly
strict form, saving max-force-point
overload for the end of the set,
where we do X Reps. In the case of
curls we substitute cable curls in
order to minimize the leverage shift
caused by a free bar and also em-
phasize the semistretched position
more easily on every repwithout
jerking. At failure we lower to below
the midpoint and pulse up and
down in about a five-inch range till
we hit failure. Those bottom X-Rep
burns are killer and blast the biceps
right where they need it most for
growthsafely and efficiently.
Even so, end-of-set X Reps are
only one of the get-big details were
referring to. Lets go through a set
of Smith-machine incline presses
so you can wrap your mind around
every single mass-building detail of
the perfect set.
Okay, youve warmed up with the
protocol we outlined in an earlier
article (and in our Beyond X-Rep
Muscle Building e-book). Youve
got blood in your pecs, and theyre
rarin to go.
First, you do one smooth set to
positive failure, which is more of
an extension of the warmup and
primes your nervous system with a
heavy work weight. No forced reps;
no X Reps; stop at positive failure.
Weve also found that its best to
stop short of lockout on each rep.
You should get 10 nonlock reps.
Now comes the money set. You
can either add some weight or use
the same poundage as you did on
the first set. After about a three-
minute rest get comfortable on
the bench and unhook the safety
catches with the bar at arms length.
Inhale as you lower to a count of
two to a point just above your upper
chest, and then quickly reverse the
action as you exhale. Dont throw
the weight; its more of a controlled
explosion. The weight should reach
its highest point in about 1 1/2 sec-
onds. As soon as you hit that point
just below lockout, begin the next
repno pause.
Continue with that cadence till
you stick. At that point your partner
should step in so the bar stalls for
only a millisecond. He or she should
apply enough pressure to the bar to
keep it moving to the top, just shy
of lockout. Note that we said the bar
should keep moving. That so-called
forced rep should notnot!be
a slow-motion torture tactic. Your
partner should provide enough help
to keep your rep cadence intact for
a smooth finish on your final rep.
Otherwise, your X Reps could suffer
a severe shortfalland you dont
want to shortchange max-force-
point overload.
Now lower to a point between the
lowest point and the midpoint of
the stroke. You should be squeezing
the bar hard to innervate your pecs
even more. Once you hit the low
point, pulse through about a five-
inch range with X Reps. Think of
them as controlled mini-explosions.
You should feel your upper pecs
screaming by about X Rep number
five. If not, you may be doing them
too high on the stroke; try going
a little lower so you get a bit more
stretch in your upper pecs. When
your pecs are fried and you can
no longer pulse, hold the weight
statically for a few seconds, squeeze
your pecs, and the bar, as hard as
you can, thenBam!rack it.
Youll do more to stimulate
growth in that one set than most
people get in three or four of the
haphazard variety. Putting all of
those details together into one po-
tent set is that powerful! Those are
the types of little things that will put
some serious freak on your phy-
sique.
Editors note: X Reps just got
even more powerful. For info on
the latest X-hybrid techniques visit
www.BeyondX-Rep.com, where
youll also find Steve Holmans and
Jonathan Lawsons new after photos.
IM
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Do your reps in a pistonlike fash-
ionno rest at the top or bottom.
More continuous tension equals more
mass stimulation.
The positive and negative
strokes of the exercise
should last about 1 1/2
seconds each.
www.X-Rep.com
*No steroids, no trick photography
After only
one month
using X-Rep
training*
After only
one month
using X-Rep
training*
The Muscle-Building Truth Is Out There...
BEFORE
2006 www.X-Rep.com
Bodybuilding
Beginnings
M
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by Stuart McRobert
A Quick-Start Program for Beginners
or a Fresh Start for Getting Back to the
Gym
or many people a new year
commonly comes with the res-
olution to get in shape. Perhaps
youre new to bodybuilding, or
perhaps youre coming back
after an extended layoff. Either way,
this article will provide a rock-solid
strategy so you can proceed and succeed
during your first three months.
[Note: Before you startor restartex-
ercising, visit your doctor to get his or her
consent. Remember, weight training can
be an intense physical activity.]
The Six-Point Plan
Heres what you need for bodybuilding
success:
1) Great desire to improve your
physique and training. Establish train-
ing consistency right from the first week.
Fix your workout days and times, and
then never skip a workout unless youre
sick.
2) Appropriate training routines
practical routines for busy people.
3) Correct exercise technique and
smooth, controlled rep speed.
4) Full satisfaction, every day, of
the components of recuperation
from trainingnutrition, rest and
sleepand the adoption of a health-
ful lifestyle. Its imperative that you stay
healthy. Without your health you cant
train hard and consistently.
5) Progressive poundagesin-
crease your exercise weights gradually.
6) Apply points 2 through 5 with
persistence and patience.

F
The Training Routine
Choose two well-spaced train-
ing days, such as Tuesday and Sat-
urday or Wednesday and Sunday.
By scheduling one workout on the
weekend, you may have the chance,
at least one day a week, to train at a
time thats optimal for you.
The routine has three major com-
ponents: strength training, stretch-
ing and cardio work. Doing all three
at each workout simplifies training
and may be an especially useful ap-
proach for beginners.
Heres the four-part structure of
exercise in the gym, to be done in
this order:
1) General warmup
2) Weight work/strength training
3) Stretching
4) Cardio work
Start out conservatively with any
type of exercise routine or with any
change in a routine. Your body has
tremendous abilities of adapta-
tionprovided that you start out
comfortably and gradually increase
the demands. That applies to all
forms of physical training.
1) General warmup
This should be a constant before
every weight-training sessioneven
if its warm when you train. Spend
five to 10 minutes on a zero-impact
piece of cardio equipment, such as
a rower, stationary bike or ski ma-
chine. A full-body exerciserrower
or ski machineis preferable to a
lower-body-only piece because you
warm up your entire body. Start out
slowly, and increase the pace suf-
ficiently that you break into a sweat
within five minutes. The aim is to
slightly elevate your core tempera-
ture.
Note: The older you areor the
colder it isthe more time and care
you should devote to the general
warmup.
Bodybuilding Beginnings
You want to get a
good sweat going
during your general
warmup.
Stretch after
your weight-
training
workout.
Stretch
Cardio Work
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Spend five to 10
minutes on a zero-
impact piece of
cardio equipment
before you
train.
Spend five to 10
minutes on a zero-
impact piece of
cardio equipment
before you
train.
Stretch after
your weight-
training
workout.
I call it the secret because once you use
it, youll see new muscle appear on your
arms, chest and legs almost immediately.
And people will notice. Many of your
friends and family will be shocked at your
new muscled-up physique. I know it can
happen to you because it happened to me.
When I was a teenager, I had dreams of
being so big and muscular that jaws would
drop when I walked on a beach. I also had
dreams of competing in the sport of body-
building, but I refused to resort to body-
building drugs. They were out of the
question for me because the rewards
simply werent worth the risks. I was deter-
mined to rely solely on training and nutri-
tion.
The real size I was seeking didnt materi-
alize, however, no matter what I tried. I
began to think that the drug users at the
gym were right, that it was impossible to
build exceptional size and strength without
anabolic steroids. Even so, I refused to risk
my health and convictions, and my train-
ing gradually slacked off, falling by the
wayside. By the time I was 21, my 511
physique had leveled off at a soft 190
pounds.
As chance would have it, I got a job in
the product division of IRONMANmaga-
zine and met Steve Holman, the editor in
chief. He told me he had developed pro-
grams that could add pounds of muscle to
just about anyones frame in a few months.
Talking to Steve moti-
vated me to start train-
ing hard again, and
heres the real kicker: I
convinced him to train
with me. When he
agreed, I felt a wave of
motivation unlike any
Id ever experienced
before. Steve had devel-
oped the Positions-of-
Flexion
muscle-building sys-
tem and written a
number of books, so I
had a good feeling that
he could help me take
my muscle size and
strength over the top.
I trained hard, ate
well and consistently
and concentrated on
doing my best at
every workout. To say
I was shocked by the
results is putting it
mildly. My muscle
size took a radical
leap: I added almost
20 pounds in only 10
weeks. My bodypart
measurements and
strength increases
also amazed me:
arms, up 1 1/4 inch-
es; thighs, up 1 1/2 inches;
waist, down one inch; bench,
up from 200x10 to 290x6;
squat, up from 205x8 to
335x7. Unbelievableand I
did all that in 10 weeks with
no steroids, just hard, sensi-
ble training, a regimented
eating schedule and a few
choice supplements. Considering my
sputtering progress in the past, those
gains were miraculous.
Adding new muscle that quickly felt
incredible. Thanks to the IRONMAN
Training & Research Center, Steve Hol-
man and POF, Im very close to my dream
physique and I appear in the magazine
regularly. I even made the cover. Im
positive that once you try POF and chan-
nel your motivation, youll make some of
the best gains of your training career.
POF blows the doors off anything youve
ever tried in the gym. Weve even had
bodybuilders who start using POF say
they thought their skin might split be-
cause the influx of blood is
so fast and furious. That
growth effect is from the
max muscle fiber recruit-
ment and full-range work
POF provides for each
target muscleand it only
takes a few sets so you have
much more recovery energy
to grow.
If you want to learn how
to use POF, I suggest you
check out the Critical Mass
video series, which includes
Critical Arms, Critical
Chest & Delts and Critical
Legs & Back. Each half-
hour tape is a body-
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analysis and is jam-
packed with muscle-
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live-action demonstra-
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For real-world POF programs that can
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10-Week Size Surge, a step-by-step
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Size Surge 2, the 10-week follow-up
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Hardgainer Size Surge, tips, tricks,
diets and training programs for the geneti-
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POF will fire you up and take your
muscle-building workouts to a new level
of super effectiveness, guaranteed! Its
time you get the attention-grabbing
physique you cravewith POF training.
Sincerely,
Jonthan Lawson
IRONMANResearch Team Member
P.S.: Dont miss this opportunity to get the
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Name____________________________________________
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For fastest service, order with a credit card
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*Results using POF vary from
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Steve Holman: Once I developed
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to over 200 pounds, an 80-pound
gain from my skinny starting
weight of 120.
Today, thanks to POF training, Im an
IRONMAN cover model and I appear in
the magazine almost every month.
I Almost Gave Up On Building
a Great Physiqueand Then I Found
The Secret...
N
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2) Weight work
Most bodybuilders dont invest
the necessary time in learning cor-
rect exercise technique and in-
graining it into their subconscious
before they start training hard.
Without knowing it, they learn
poor exercise technique at best and
awful technique at worst. Then,
using poor technique, they add
weight to the bar too fast and build
up to intensive training over just a
few weeks.
The combination of poor
technique and intensive training
produces a vicious circle: injury,
missed workouts, recovery, reinjury,
missed workouts, recovery, reinjury
and so on. And that produces frus-
tration, disillusionment and loss of
passion for training. Its no surprise
that many people give up training
within 12 months of starting.
The conservative approach I
recommend leads to consistent
progress without setbacks. Use
an abbreviated routine, focus on
learning and ingraining correct
exercise technique over the early
months, incrementally build up ex-
ercise weights and intensity (with-
out compromising technique),
avoid injury and doggedly apply
patience and persistence. Make
haste slowly.
Week 1
(Full-body routine
performed twice a
week)
1) Squats: bare Olympic bar (45
pounds, or 20 kilos), 2 x 8
2) Standing calf raises: 40 pounds
or 20 kilos, 2 x 15
3) Bench presses: bare Olympic
bar (45 pounds, or 20 kilos), 2 x 8
4) Deadlifts: bare Olympic bar
(45 pounds, or 20 kilos), 2 x 8
5) Seated back-supported dumb-
bell presses: 10-pound or 5-kilo
dumbbells, 2 x 8
6) Pulldowns: 40 pounds or 20
kilos, 2 x 8
7) Dumbbell shrugs: 20-pound
or 10-kilo dumbbells, 2 x 8
8) Seated dumbbell curls: 10-
pound or 5-kilo dumbbells, 2 x 8
9) Basic crunches: no weight, 2
x 12
Routine Notes
When you see 2 x 8, that means
you do two sets of eight reps, with a
rest between sets.
Rest 60 seconds between sets of
exercises 2 and 5 through 9. Rest 90
seconds between sets of exercises 1,
3 and 4.
On the deadlifts dont let the bar
descend past the midshin pointor
a little higher; ideal placement de-
pends on individual body propor-
tions. Use a power rack and set the
long pins at a point where, when
the barbell rests on them, its at the
midshin point or slightly higher.
Remember to use correct ex-
Use
controlled
movement
and try to
feel the
target muscle
contracting.
Learn and
maintain
correct form
from the
beginning.
Calf Raises Calf Raises
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Learn and
maintain
correct form
from the
beginning.
Dont get impatient. Make weight
increases slowly and gradually.
The big exercises will progress at a
faster pace than the smaller ones.
Bench Presses
Squats
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r
ercise technique and a controlled,
smooth rep speed no faster than
two to three seconds up and anoth-
er two to three seconds downno
exceptions.
Start a training log. Buy one
thats already designed for that
purpose, or get a notebook and
design your own. Record precisely
what you do in each workout, espe-
cially the weights you use and the
reps you perform on each set. An
accurate log is essential because it
tells you exactly what you did last
time around and what you need to
do next time to notch up progress.
You also need a record of equipment
setup detailssuch as which holes
in the power rack you set the long
pins in for your deadlifts.
The suggested starting weights
are for typical adult males. Most
women will want to start with about
half the weight listed. You may,
however, have to adjust the weights
for you. They must feel very light. If
any weight feels anything other than
very light, reduce it.
The above full-body routine
mixes multijoint movements with
single-joint moves. The weights
are minimal because the emphasis
during the initial months is on tech-
nique. You must not strain at this
stage because pushing too intensely,
too early, is a death sentence for
correct exercise technique. And you
cant ingrain the habits of correct
technique with just a few workouts.
You must learn what correct ex-
ercise technique is for each move-
ment and then practice it. Incorrect
exercise technique is the norm in
most gyms. Dont assume that oth-
ers in the gym practice correct exer-
cise technique or even know what
it is.
At least for your first few months
of training it would be ideal if you
worked out at quiet times so that
you dont feel self-conscious or pres-
sured by others.
On
deadlifts
dont let
the bar
descend
below the
midshin
point.
Deadlifts
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l
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J
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s
t
i
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B
a
l
i
k
On
deadlifts
dont let
the bar
descend
below the
midshin
point.
What If
Youre
Not a
Beginner?
If youve been
training for a few
weeks or months,
consider yourself
a beginner, and
follow the routine
as written. Even
if youre had a
long layoff, follow
the guidelines as
written, but you
can increase the
exercise pound-
ages a little
faster. Dont rush,
though, or youll
injure yourself
and perhaps end
up with an en-
forced layoff.
If youve
trained in the
past, youll al-
most certainly have technique
errors to correct. Learn correct
technique first, and then build up
the weights gradually. Thats one of
the reasons its necessary to restart
as a beginner. The other reason is to
condition your body to the rigors of
exercise from an easy start.
Week 2
Use the same weights, reps and
rest intervals as in week 1. The only
change is that you perform three
sets per exercise rather than two.
Week 3
Use the same full-body routine,
two times a week. At the first work-
out do the same exercises, sets and
reps as you did in week 2.
Provided the weights used in
weeks 1 and 2 were very light for
you, add weight to all exercises in
week 3. If the weights on any spe-
cific exercise or exercises didnt feel
very light in week 2, wait another
week or two before adding weight
there.
If you dont complete your target reps
and sets comfortably, you havent
qualified for a weight increase at
your next workout.
Seated Presses
Shrugs
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For example, at the first workout
hold a small plate on your chest for
the basic crunches, add five pounds
or 2.5 kilos per bell on the dumb-
bell exercises and 10 pounds or five
kilos for the other exercises. Women
should add half those poundages.
One rule is the same for everyone,
however: Never add weight to an
exercise if, during the previous
workout, you struggled to get your
target reps. Should any exercise be a
struggle, reduce the weight.
At the second workout of the
third week follow the same exercis-
es, sets and reps as in the previous
workout, but add 10 pounds or five
kilos on exercises 1 through 4 and 6
and 7. (Once again, women should
add half that amount.) If, however,
the weights you used in the previous
workout didnt feel very light, dont
add weight.
Thereafter, slow the pace of your
poundage progression. Of course,
the big exercises can progress at a
faster pace than the smaller ones.
The Next Nine Weeks
The routine remains unchanged
other than the poundages until the
end of the third month of strength
training. The rate at which you add
weight is critical. If you add it too
quicklywhich is commonyour
exercise technique will degrade, and
youll start training intensively too
soon, using poor technique, which
is a recipe for injury and frustra-
tion. If, however, you add weight too
slowly, youll delay your progress.
After three weeks on the routine
youll perceive a variation of effort
across the nine exercisesall nine
wont require the same degree of ef-
fort. Over the next nine weeks or so
even out the perception of effort so
that its comparable on all nine exer-
cises. You can achieve that through
incremental weight progression
appropriate to each exercisedif-
ferent exercises progress at different
rates.
The target, at the end of your first
three months of strength training, is
that all exercises involve nearly hard
work of a comparable level of exer-
tion. Nearly hard training means
working until youre about two reps
short of what would be your limit if
you were pushed to the maximum
on the final
Start out
conser-
vatively
with any
type of
exercise
routine or
with any
change in
a routine.
Incline Curls
M
o
d
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l
:

J
e
f
f

D
w
e
l
l
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work set of a given exercise and
a rep or two more of slack on the
other work sets, when youre fresher.
The progression schedule given
here is only a guideline. Remember,
if you dont manage to complete
your target reps and sets very com-
fortably, you havent qualified for a
weight increase at the next work-
out. Wait until youve built up the
required capacity on an exercise
before increasing the weight.
Do You Think Youre Not
Training Hard Enough?
Hard training will come later,
when its appropriate. Correct ex-
ercise technique and smooth rep
speed must be entrenched first.
That takes at least two months of
consistent training. Then it takes
more time to develop the disci-
pline needed to maintain correct
exercise technique and smooth rep
speed under maximum exertion. If
technique breaks down during hard
training, injury is almost inevitable.
You must work into hard training
progressively.
Warmup Sets
After youve been on the routine
for around six weeks, add a single
warmup set of eight reps with about
two-thirds of your work-set weight
for squats, bench presses and dead-
lifts. Perform the warmup set, rest
about 90 seconds, and then perform
the first work set. For example, you
may use 60 pounds on the warmup
set for squats, followed by three sets
of eight repetitions with 90 pounds.
Between-Set Rest
Intervals
For the first two months the rec-
ommended rest intervals were 60
seconds between sets of single-joint
exercises and 90 seconds between
sets of multijoint exercises. For the
third month you should increase
your rest times: Take 90 seconds be-
fore each set of single-joint exercises
Start with no weight on crunches. Learn the pre-
cise form that allows you to get in touch with
your abdominals on every rep.
Crunches
M
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and two minutes before each set of
multijoint exercises. If that makes
your workouts too long, perform
two work sets for each exercise
rather than three.
How to Make Small
Poundage Increments
There are a number of ways you
can make small increases in your
training poundages.
Custom little plates
The ideal is to have a selection
of little plates: one pounders, half-
pounders and quarter-pounders.
There probably arent any such
plates where you train. Small-weight
plates may never catch on in com-
mercial gyms because they can
easily be stolen.
If your gym doesnt have a stock
of small plates, get your ownper-
haps have them engraved with your
initials or nameand take them
to the gym with you. Use them for
Dont try to increase your training poundages
too fast, or injury will be inevitable.
M
o
d
e
l
:

J
o
n
a
t
h
a
n

L
a
w
s
o
n
adjustable barbells and dumbbells.
(Another alternative is to use wrist
weights, which puts the weight
on your wrists rather than on the
dumbbells.)
Custom small magnetic
plates
Platemate is one company that
produces magnetic weight plates
that weigh under a pound each and
that are perfect for use on weight
stacks and barbells and dumbbells.
Spring collars
These are available in most
gyms and can be used in pairs to
add weight in approximately one-
pound increments. This alternative
is especially important if your gym
doesnt have little plates and wont
allow you to bring your own. Use
the spring collars to progress pound
by pound from one multiple of five
pounds on a barbell to the next. If
even the lightweight collars arent
available where you train, it may be
time to find a better gym.
Stretching
Stretch after your weight-training
workout. With stretching, the pro-
gression isnt measured in terms of
resistance or volume of work but in
terms of gradually increased flex-
ibility.
Most people lack sufficient flexi-
bility because of inactivity or limited
You must not strain
at this stage because
pushing too intensely
too early is a death
sentence for correct
exercise technique.
Pulldowns
Platemate magnetic
weights make
small poundage
increments easy
and safe.
You must not strain
at this stage because
pushing too intensely
too early is a death
sentence for correct
exercise technique.
activity. A flexible body is a require-
ment for correct exercise technique.
If, for example, your hamstrings
the backs of your thighsare tight,
that will keep you from squatting
correctly because it will lead to
premature rounding of your lower
back. A flexible body is also required
for youthfulness, regardless of age.
Stretching is dangerous if done
Remember, stretch
after your workout.
A flexible body is
a requirement for
correct exercise
technique.
Stretch
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incorrectly. If you try to rush, youll
get hurt. Never force a stretch. Work
progressivelywithin a given work-
out and from week to weekuntil
you reach the level of flexibility that
youll maintain. Never bounce while
stretching, and avoid holding your
breathbreathe rhythmically.
Refer to a reputable book on
stretching or yoga, and choose
one stretch for each of these areas:
calves, groin and thigh adductors,
hip flexors, hamstrings, buttocks,
quadriceps and shoulders.
Dont move immediately into
your usual level of flexibility for
a given stretch. Work into that
over several progressive stretches,
each one taking you a little farther
than the previous one. You should
feel only slight discomfort as you
stretch.
Do the minimum of three reps of
20 to 45 seconds for each stretch. Be
cautiousdo more rather than fewer
progressive stretches before getting
to your current limit stretch.
Never force yourself to feel pain,
but you must feel tension during
each stretch. Never have anyone
force you into a stretch. And never
be in a hurry.
Cardio Work
Finish each workout with a bout
on an elliptical machine or a ski
machine. Start with 10 minutes at a
gentle pace. Your breathing should
quicken a little, but you should never
be short of breath. Each week add
five minutes, but once youre at 30
minutes, keep it there. Dont in-
crease the duration further, but do
gradually increase the resistance
and speed each week. Make the
first five minutes an easy warmup
and the last five a repeat of the
warmup, done as a cooldown. For
the 20 minutes in between make
it progressively more demand-
ing every week. After 10 weeks or
so, you should be working hard
enough during the 20-minute
work period that youre breathing
heavily but not gasping.
There you have it: a three-
month plan to get you off to a
great start if youre a beginner or
to get you safely back into training
if youre coming off an extended
layoff. No excuses. Its time to get
to it. IM
Record precisely what you do
in each workout, especially the
weights you use and the reps
you perform for each set.
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Now, for a limited time, when you
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14 Beautiful Girls
Primer
by Christopher Pennington
Muscle-Program
The Eight Essentials of Designing
a Workout That Works for You
hy dont trainees plan their
workout programs more
carefully? Over the years Ive
observed that many people
involved in weight training dont have a
clue about workout design. Oh, they have
a basic idea of how to train and what the
result should be, but the only planning they
do is on-the-spot decisions made during
the workout regarding how many reps and
sets to perform. Im the first to admit that
training by instinct has great merit. You
need to be flexible with your training and
listen to your body for vital clues to discern
recovery status.
On the flip side, however, so-called
instinctive training has its drawbacks, the
biggest of which is a lack of continuity
from one training session to the next.
Continuity is important; it requires you to
record what happens in your sessions,
gathering valuable data to gauge your
progress. Its as simple as comparing
such factors as weight lifted, number of
reps and number of sets from workout to
workout. The goal is to avoid arbitrary
workout decisions that dont bring you
any closer to your goals. The plan
doesnt need to be complexalthough
in many situations, such as peaking for a
bodybuilding competition, it can be.
Program design is the process of
building a group of exercises, sets, reps
and rest periods that will lead you to the
results you desire. Once you design the
big picture, you can make small changes
to the plan as necessary. Thats where
the principle of instinctive training comes
in handy: when it is used within the
framework of an overall training routine.
Remember that small details can have a
large impact on your results, especially
when gauged over the long term. Without
an overall view of things, this concept is
easily overlooked.
Now that you understand the
importance of program design, here
are some key factors to consider as part
of the process of structuring your own
training program.
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1) What do you want to
achieve from training?
Can you easily put into words
what you want to accomplish with
your training? Are you primarily
after strength? If so, one option is to
set up a three-to-four-week training
phase focusing on pure-strength
increases. The same goes for mass
development. If thats the goal, set
up a training phase aimed at ac-
complishing it. Are you after a little
of both? Then plan accordingly.
Lastly, is there a specific bodypart
that needs work? If so, you need to
devote extra training time to it. The
first step is determining what you
want to accomplish and then plan
accordingly.
2) What muscle groups
do you want to work,
and what exercises
are you going to use to
work them?
This is one of the most fun-
damental questions to ask when
designing a training program. Not
knowing specifically which muscle
groups you want to work leads to
long, overdrawn workouts in which
you attempt to fit in a little of ev-
erything. It goes without saying
that this quickly leads to overtrain-
ing.
Once you know what muscle
groups you want to train, you need
to figure out what exercises to
use. Sound easy? Well, yes and no.
There are so many different exer-
cise options for each muscle group
that youll need to figure out how
youre going to rotate your exer-
cises. Not just that, but youll also
need to think about when you plan
to use advanced techniques such
as forced reps and drop sets.
Muscle-Program Primer
Compound exercises, like
bench presses, should
form the core of your
workout. You can add a few
isolation moves, like cable
crossovers, if time permits.
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KYES! I want my bench press poundage to soar. Rush me the ShoulderHorn
and the ShoulderHorn training program.
My size is:
KXS/S KM/L KXL/XXL (Order by mens T-shirt size.)
Enclose check or money order for $68.45 ($59.95 plus $6.50 shipping)
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ping to P.O. boxes, FPOs or APOs. Please allow 4-6 weeks for delivery.
The Manta Ray relieves compression forces on the spine by
spreading the load over a larger area. It also prevents the bar from
rolling down your back, and it forces you to stay more upright for
a powerful direct quad hit.
The exercise bodybuilders love to hate just got easierand a lot more
productive. Every bodybuilder would like to reap the amazing size-
building benefits of properly performed barbell squats without the
distraction of a heavy loaded bar digging into his neck, traps and
shoulders. Now you can. The answer is the Manta Ray. It snaps to the
middle of the bar, and its shaped to conform to your trap area for a
more comfortable squatand more productive as well. Because it
spreads the weight over more square inches,
there is no cutting pain in your shoulders or
traps. Now you can focus on blasting your
quads instead of the biting pain in your
shoulders and neck. Plus, the bar sits slightly
higher on your shoulders which automatically
forces you into a more upright position, placing
a stronger direct hit on your quadsand the bar
doesnt roll; it stays put so you can focus on driving up heavy poundages.
The Manta Ray will give you a whole new perspective on the king of the
mass movementsand help you produce the quality size you deserve
for your sweat and effort in the gym.
KYES! I want my squats to be safer and more
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The ShoulderHorn is the lifters
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up big bench press poundages in a
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Squat in Total Safety and Comfort
and Build Quads Like Tree Trunks
You Can 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 barafter 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 atrophied, they
become the weak link in the action and your pressing strength suffers, or, worse,
you injure your shoulder. One of the best ways to strengthen this area and create
an upper-body power surge is with direct rotator cuff exercise.
Once you start using the ShoulderHorn for two or three sets twice a week,
your pressing poundages will skyrocket. This is a simple device that allows you
to train your rotator cuff muscles in complete comfort and with precise
strengthening action. After a few weeks youll be amazed at your new benching
power. There have been reports of 20-to-30-pound increases in a matter of days.
A big, impressive bench press can be yours. Get the ShoulderHorn, start
working your rotator cuff muscles, and feel the power as you start piling on
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3) What days during
the week can you
work out?
How many days a week can you
train? Once you know that, you
have to ask yourself how many days
of the week should you work out.
Just because you can train five days
a week doesnt mean you should.
Your training schedule is influenced
by your goals and your lifestyle. If
youre having an overly stressful
week at work, it may be helpful to
reduce the volume a bit. Thats one
area where you do need to listen to
your body to help you decide.
A schedule on which you train on
Monday, Wednesday and Friday is
different from training on Monday,
Tuesday, Friday and Saturday. There
are successful examples of both
low- and high-volume weekly train-
ing schedules. Some of the strongest
powerlifters in the world work out
only three days a week, while some
of the strongest Olympic weightlift-
ers in the world work out two to
three times a day, five days a week.
4) What time of the
day can you train?
Do you train before or after work?
I used to train after work, but I
found that getting up a little earlier
to work out in the morning gave me
better overall results. If you have the
luxury of picking your training time,
most experts agree that the early
afternoon is the best time. By then
youve already eaten several meals
and the bodys fuel supplies have
been topped off.
5) How long do you
want the workout
to be?
Forty-five minutes? One hour?
If the workout is too short, you
may miss out on some additional
growth-producing sets; however, if
the workout is too long, youll quick-
ly fall into overtraining. Includ-
ing warmups, the typical workout
should last roughly one hour and 15
minutes. Ive seen many advanced
variations of that. For example, if
Muscle-Program Parameters
1) What goals do you want to achieve? Yes, you want to get bigger and
stronger, but have some specific, achievable goals, like to bench-press your
bodyweight or add a half inch to your arm in the next few months.
2) What muscle groups do you want to work, and what exercises
are you going to use to work them? Full-body workouts are usually best
for beginners, and you want to focus on compound, or multijoint, exercises.
3) What days during the week can you work out? Try to have at least
one rest day between weight workoutstrain on Monday, Wednesday and
Friday, for example, or Tuesday and Friday if you can only manage two gym
days.
4) What time of the day can you train? Some folks just arent morn-
ing people, and a lot of busy trainees have to work out on their lunch hour.
Dont use lack of time as an excuse. You can train two to three times a week,
even if you have to get up an hour earlier and train at home.
5) How long do you want the workout to be? Research suggests that
your weight-training sessions shouldnt be longer than one hour or you
deplete testosterone and increase catabolic stress hormones.
6) How many exercisesand which oneswill you use? Once
again, focus on compound exercises for efficiency of effort. [Note: The best,
or ultimate, exercise for each bodypart is listed in The Ultimate Mass Work-
out e-book, available at www.X-Rep.com.]
7) Which muscle groups and exercises are most important? If you
have only 30 minutes in which to train, hit your largest bodyparts, like legs,
back and chest. Your smaller muscles will get indirect growth stimulation.
8) How many repetitions and sets will you perform in the whole
workout? For more muscle size, keep your reps above 10; for strength use
lower reps. Two to three work sets on each exercise should be sufficient.
Steve Holman
www.X-Rep.com
Workouts that are
too long deplete
anabolic hormones,
but sessions that
are too short
dont provide the
hormone surge you
need to grow.
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youre to perform several work-
outs in one day, shoot for 25 to 35
minutes per session. On the other
extreme, if you were training right
before taking an extended layoff,
you could extend your workout to
two hours.
6) How many
exercisesand which
oneswill you use?
Are you going to use just one
exercise per muscle group? That
formula is normally reserved for
maximum-strength training, which
is a sports science term for work-
outs in which you use very heavy
weights. For example, during my
heavy bench cycles I rarely perform
any other exercise for the chest
besides the bench press. Another
option is two exercises per muscle,
which is how most programs are
designed. That gives you a good bal-
ance between optimum volume and
intensity. A different way of looking
at training is to design your program
around movement patterns. Many
lifters use the push/pull pattern; for
example, Monday is all push move-
ments, like the bench press, shoul-
der press and triceps press, and
Wednesday is all pull movements,
such as rows and biceps curls.
7) Which muscle
groups and exercises
are the most
important?
What are your priorities? Are
you trying to increase bench press
strength, arm size or squat profi-
ciency? Determine which muscle
groups or exercises are essential to
accomplish your goal; then make
them a priority. If youre trying to
increase arm size, give adequate
training time to your arms. You also
want to incorporate some advanced
techniques for extra shock value.
If bench press strength is the goal,
work the bench and all the acces-
sory muscles. It sounds so simple,
yet so many miss the boat on this
concept.
Arms get lots of indirect
stimulation from
pressing and pulling
movements for the big
bodyparts. If you need
to reduce your workout,
start by eliminating some
or all direct arm work.
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8) How many
repetitions and sets
will you perform in the
whole workout?
A couple of additional factors
to think about are the numbers of
reps and sets you want to use per
muscle group, per exercise and for
the total workout. Thats the tough-
est part of designing a training
program, and quite a few variables
come into play. Thats why its
important to keep up to date on
whats going on in the bodybuild-
ing world. Ive learned so much by
reading the programs published in
IRON MAN, working through them
and fine-tuning them to meet my
own needs.
There you have some of the ba-
sics of program design, but its up
to you to consider them all when
putting together your next routine.
It may seem overwhelming when
you realize how much goes into
structuring an effective workout.
Take it step by step, or in this case
point by point, thinking about how
each point can be applied in your
situation. Once your workouts have
a little planning behind them, they
should bring superior results. IM
Whether youre doing an isolation exercise or a
compound move, always keep your form strict. Try to
make your sets last about 35 seconds for size increases,
less if youre after more strength with less emphasis on
hypertrophy.
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Applying Advanced
Heavy
Duty
by John Little
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Heavy Duty Methods
ne of the topics that we get a lot of questions about at www.
mikementzer.com from Mikes still growing legion of fans as well as
from bodybuilders seeking to boost their muscular gains is Mikes
consolidated routine, which is an advanced training modality. Joanne
Sharkey and I have just completed a new book, in which we devote an entire
chapter to that workout method (The Wisdom of Mike Mentzer, Contemporary
Books, Chicago). For readers who want to know more about the efficacy or about
the scientific underpinnings of this advanced Heavy Duty method, the following
information should be of interest.
I will also share with you the results of another experiment that I conducted
at Nautilus North Strength & Fitness Center, in Bracebridge, Ontario, Canada, in
which, using a very sophisticated method of body composition analysis, we were
able to test the potency of Mikes Heavy Duty system, along with that of many of
his advanced techniques such as negative-only.
Training Doesnt Have to
Be a Simon Says Exercise
As Mike often pointed out, too
many bodybuildersindeed, well
nigh all of themtrain according to
convention, imitation, tradition and
fearfear of being different from
the pack. If a certain bodybuilder
trained in a certain manner and
he or she happened to win a
championship or two, then its safe
for new bodybuilders to adopt that
approachindependent of whether
it had much, if anything, to do with
the champions success. That way,
when asked why they are training
in that fashion, they can pass on
research and merely point to a
picture of the champ as proof that
the method works.
If its good enough for the
champion, its good enough for
me, they thinkcase (and minds)
thereafter closed. That approach,
however, is like playing Simon
Says, something we all should have
outgrown.
Simon says, Do four sets of five
exercises per bodypart. Simon
says, Train five to six days a week.
Dont ask the reasons why the
champion currently trains that way
(e.g., for a contest), dont ask if he
always trained that way, dont ask
what the specific stimulus was that
resulted in his greatest period of
growth, and dont ask about growth
drugs, which profoundly alter ones
ability to recover from frequent and
protracted workouts. In fact, dont
ask for reasons at all, as there arent
any, save for the fact that Simon
says, and if you dont do what Simon
(a.k.a. the champ in question) says,
youre out of the gameor at least
out of the comfortable and familiar
environs of the group at the gym.
Muscle growth, it must be
remembered, is a defensive
reaction of the body to the degree
of stress imposed by exercise.
If the stress is high enough to
deplete the bodys energy reserves,
then overcompensation, a.k.a.
supercompensation, takes place,
resulting in, among other things, an
increase in the muscles ability to
store glycogen.
As water bonds to glycogen at
the rate of three grams of water per
one gram of glycogen, you can see
that if your muscles can be made
to store more glycogen, they will
hold more water. And as muscle is
approximately 75 percent water, it
follows that hypertrophy, or muscle
growth, is largely mediated by this
process.
If you can perform 12 repetitions
with a given resistance and you
decide to terminate your set at eight
repetitions, your body has no reason
to grow any bigger or stronger,
because as far as its concerned, it
still has four reps in the bank that
you never came close to using. If
the reserve is not drained, then your
body has no reason to enlarge upon
its present reserve of glycogen and
grow a bigger and stronger muscle.
Thats the reason training to
failure, where one more repetition
simply isnt possible, is an absolute
requirement for inducing increases
in muscle size. Even if you did two,
three or 10 more submaximal-
effort sets, once you got past a
certain level, where the increase is
triggered, youd only be draining
your reserves. Besides, such
submaximal sets only restimulate
the same fibersas muscle fibers
are recruited by resistance, or
weight, not volume of exercise. To
stimulate more fibers to thicken and
to deplete the reserves more fully,
you have to train withliterallyall
youve got in the tank. When the
tank is drained, the workout for that
muscle group is over, and its time
for the body to begin the refueling
and overcompensation process.
With that in mind, it stands to
reason (and physiologists have
proven this) that the sole stimulus
for increasing size and strength is
increased intensity of effort. The
greater the intensity, the greater
the drain on the bodys energy
reserves and the greater the growth
stimulation. As intensity and
volume/duration exist in an inverse
relationship to each other, however,
its also a physiological fact that the
harder or more intensely you do
anything, the shorter the amount
of time you can spend doing it. In
other words, you can train hard with
high intensity for brief periods or
you can train easy with low intensity
for long periodsbut you cant train
hard for long periods. How hard?
How brief? Keep reading.
Mike Mentzer trained well over
2,000 clients one-on-one in his years
as a personal trainer. He learned a
Heavy Duty
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Dips were a staple
of Mentzers
consolidation
routine, appearing
in every version
during its
evolution.
Send In The Emergency
Search & Rescue Team
Creatine and ribose work together
hand in hand contributing to two
different halves of the ATP molecule.
Creatine comes to your rescue like a
spotter by giving up part of its
phosphate
molecule to create
more ATP. Ribose
sends in the
Emergency Search
& Rescue Teamby
combining with
Adenine to form
Adenosine, the "A"
in the ATP
molecule!
Think of it like
this: creatine is the
quarterback and
Ribose Size
is the
pass receiver.
Without Ribose
Size
the ball gets

thrown but theres
no one there to
catch it. Thats
why, when you
add Ribose Size

to complete the
pass, you score big points in
building muscle and strength.
Makes sense, doesnt it?
Okay, so now you understand why
your ability to regenerate ATP
depends on your supplies of
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several of his clients had ceased
making progress on the once-every-
four-to-five-days split hed been
advocating. He realized that those
clients were still not recovering; i.e.,
they werent allowing enough time
to elapse between workouts and
continuing to perform too much
work to allow for full adaptation to
take place in the five-to-seven-day
recovery period. It dawned on him
that training various muscle groups
with a series of specialized isolation
movements, such as hed been
recommending, could quickly result
in overtraining for some people.
For example, on back training,
Mike would typically have his
clients perform a set of close-
grip palms-up pulldowns, which
stimulate not only the latissimus
muscle of the back but also the
rear deltoids, the abdominals, the
biceps and even the pectorals to a
large degree. He realized that to go
on and perform direct exercises for
those bodyparts was simply overkill,
as theyd all been adequately
stimulated during the performance
of that one exercise.
Mike reasoned that if the
extraneous exercises were removed,
leaving only certain select
exercises that would stimulate the
major muscles of the body, and
additional rest days were inserted
to ensure that full recovery and
overcompensation would take
place, that was all that was required
for bodybuilding purposes. He
then began a quest to find out just
what the optimum exercises and
optimum number of such exercises
per workout would be.
In a manuscript he gave me to
proof prior to the publication of
Heavy Duty II: Mind and Body, Mike
had selected seven exercises and
arranged them into two workouts,
one containing four exercises and
the other containing three, in which
the exercises were done for one set
each. The workouts were performed
seven days apart.
Workout 1
1) Squats or leg presses
2) Standing calf raises
3) Barbell or machine rows
4) Dips
great deal about recovery ability and
the intensity and duration issues as
they relate to overcompensation.
For one thing, coming from a
world in which everyone was a
genetic superior in terms of muscle
mass, where evidently all types of
protocols yielded impressive results,
he quickly learned that those who
didnt share that genetic traiti.e.,
average non-drug-consuming
traineesquickly burned out and
became overtrained while working
out even as infrequently as three
times per week. Over a period of
many years, Mike reduced the
frequency of his clients training to
once every seven or more days and
had them perform no more than
four to five sets, on average, in a
given workout.
At my Nautilus North we have
found ample evidence to support
Mikes contention on this subject.
We are in an area that has a smaller
population, but we have trained
more than 1,000 clients one-on-
one, and the same patterns have
emerged. We have also learned
that unless people are grossly
underweight, it takes a very intense
training protocol to cause their
bodies to adapt by producing more
muscle mass.
As most gym owners can readily
attest, the average trainee, by
and large, is not willing to invest
workouts with a great degree
of intensity for a number of
reasons, primarily the bodys own
natural inclination to conserve
energy. It will opt for stasis rather
than change, as change costs
it significantly more energy to
produce and sustain. As a result,
most trainees prefer to train at a
modest level of intensity two to
three times per week, and precisely
because their intensity is low, they
tend to not make dramatic progress
after about the first two months
of training. As their weights dont
usually go up too much after that,
the stresses on the body are likewise
capped. Even so, they continue
going to the gym because they
believe its good for them or because
it has become a ritual.
The Evolution of
Consolidated Training
The genesis of Mikes
consolidated workout occurred after
Heavy Duty
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Workout 2
1) Regular deadlifts or shrugs
2) Close-grip, palms-up
pulldowns
3) Behind-the-neck presses
By the time Heavy Duty II: Mind
and Body was published, in 1996, he
had experimented further and had
reduced that number of exercises
to six, performing three at each
workout, with four to seven days
between workouts:
Workout 1
1) Squats (alternated periodically
with leg presses)
2) Close-grip, palms-up
pulldowns
3) Dips
Workout 2
1) Regular deadlifts (alternated
periodically with shrugs)
2) Behind-the-neck presses
3) Standing calf raises
The Chris C Experiment
I had a client who was very
motivated to experiment with an
abbreviated program along the
lines of Mikes consolidated routine.
Chris goal was not to become a
bodybuilder but simply to become
stronger and leaner for his preferred
sportsbaseball and hockey
and to become a fitter, stronger
father and husband. He wasnt
underweight or underconditioned.
In fact, he was just out of college,
where hed been coached in track
and field. He was fit, quite muscular
and already very strong. I wanted
to see what would happen over
one month if we put him on Mikes
consolidation routine, training once
every seven days with only three
sets per workout and each set truly
taken to muscular failure. As he
would not be regaining previously
held muscle mass ( la Casey Viator
in the Colorado Experiment) and
was already fairly well developed
in terms of his genetic potential
for mass and strength, any gains
would be noteworthy and be highly
relevant to everyone looking to
build muscle on an abbreviated-
training program.
Body Comp Weight
Analysis Centre
Those who read about the
Nautilus North Study in the
November 05 IRON MAN will
recall that its very difficult for
bodybuilders and members of the
general public to accurately test
body composition. For that reason I
employ the services of Body Comp
Weight Analysis Centre, which uses
an air-displacement machine called
a Bod Pod, a capsule that scientific
studies have shown to have an
error margin of 1 to 2 percent. That
puts it on par with hydrostatic
weighing and Dexawithout the
inconvenience of having to be
dunked upward of 10 times in an
underwater tank (as in the former
method) or having to be repeatedly
subjected to radiation (as with the
latter). Moreover, although the
technology is used in universities,
hospitals and other professional
institutions, this is the only facility
I know of in Canada thats open to
the public. (I would strongly suggest
that all bodybuilders who live in
the eastern United States or near
central or northern Ontario and
are serious about testing their body
composition use this service; call
705-645-9574.)
With this revolutionary
technology, I can knowto one-
tenth of a poundwhether a trainee
Chris Cs Before and After Workout Weights
Date: Exercise Weight Reps Technique
3/20 Nautilus Leg Press 360 pounds 11 Positive F
Chins 40 pounds 2 Partials
Dips 90 pounds 17 Partials
4/20 Nautilus Leg Press 500 pounds 14 Positive F.
Chins 105 pounds 27 Partials
Dips 165 pounds 13 Partials
Heavy Duty
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gained or lost lean tissue or fat and
whether a particular training-and-
recovery protocol stimulated and
allowed for the production of new
lean tissue. Even more impressively,
I was able to determineto the
exact dayexactly when this gain or
loss showed up.
Heavy Duty Training
As mentioned above, my subject
used a variation of Mentzers
consolidation routine. He trained
once every seven days, employing
just three exercisesNautilus
leg presses, dips and chinsfor
one set each. Thats three sets per
workout, period. He took each
set to positive muscular failure.
On two of the three exercises he
did partial repetitions to positive
failure. After the workout he was
instructed to perform no additional
resistance exercise, and he simply
went about his day-to-day affairs
for the next seven days, whereupon
he returned to Nautilus North for
his next training session. We had his
body composition tested before he
started the program and again one
month later.
The Results of One Month
of Heavy Duty Training
After one month of training on
the three-set Heavy Duty program,
which included only four workouts
that lasted on the order of eight
to 10 minutes each, the subject
gained 3.9 pounds of lean muscle
and lost 7.4 pounds of fat. Such
a fat loss, given that he did zero
aerobic exercise, is considerable and
indicates a dramatic increase in his
resting metabolic rate, presumably
as a result of his increase in lean
tissue. His strength gains during
the one-month period were equally
impressive (see the box at left).

Chris Cs Body Comp
Results
3/19
Fat: 20.2 percent
Lean: 79.8 percent
Fat weight: 41.6 pounds
Lean weight: 163.6 pounds
Total weight: 205.2 pounds
4/19
Fat: 16.9 percent
Lean: 83.1 percent
Fat weight: 34.2 pounds
Lean weight: 167.5 pounds
Total weight: 201.7 pounds
Total lean gained: 3.9 pounds
Total fat lost: 7.4 pounds
Total weight lost: 3.5 pounds
We subsequently tested a second
subject on a variation of Mikes
consolidated program, and his
results were equally impressive:
three pounds of lean tissue gained
and four pounds of fat dropped
from one workout consisting of six
negative-only exercises (leg press,
vertical bench press, seated row,
dip, biceps curl and abdominal
work)with two weeks off between
workouts. A third subject found that
he required a three-to-four week
recovery/overcompensation period
Heavy Duty
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before his gains showed up.
Into the Future
Gains of 3.9 poundsof real
musclein one month are very
significant. Simple addition will
reveal that if people could sustain
that rate of progress, they would end
up gaining 46.8 pounds of muscle
over the course of one year, which
is not only a phenomenal rate of
increase (particularly given that
we are talking about gaining new
muscle) but, in all likelihood, would
also take them to their full muscular
potentialwhatever it might
bein one year or less. The results
suggest that such a gain would
require a willingness to generate
tremendous intensity in the
gymin particular, strict attention
to the recovery periods between
workouts. Indeed, in 1998, after
Mike had experimented with more
clients, he made further refinements
to his consolidated routine, again
reducing the number of exercises
to be performed per workout, this
time to just two. In his estimation,
those two movements emphasized
all of the major muscle groups of the
body and removed the liability of
overlapping muscle stimulation.
Workout 1
1) Deadlifts
2) Dips
Workout 2
1) Squats (or leg presses)
2) Pulldowns
Once again, his clients progress
skyrocketed. Of course, a high-
intensity muscular contraction
is required, which also requires a
very motivated trainee. I would
venture to say that bodybuilding
progress is solely dependent upon
that type of high-intensity effort.
As Mike once asked, How do you
force growth with mild exertion,
light weights, easy workouts?
The answer is, you cant. It takes
incredibly hard training to build
bigger muscles, and the sad truth
is that few of us are willing to train
that hard or to allow our bodies
the time they require to produce
such growth. Instead, we prefer
to train more along the lines of
what others are doing, settling for
minuscule progress for a while and
then assuming that no more growth
is possible or that drugs are the
only solution to breaking out of the
training rut.
Body Comp has tested hundreds
of clients who have been using all
sorts of training programs over
the past eight or nine months;
invariably those who trained the
most gained the least. The clients
who make the best progress are
training along the lines of Mentzers
Heavy Duty system: intensely (each
set takenat leastto muscular
failure), briefly (no more than three
to six setstotalper workout),
and infrequently (no more than
one workout every seven days and
for some every 14 days). I will keep
you abreast of new developments
as they unfold. Look for more
information at my Web site, www.
maxcontraction.com, and at www.
mikementzer.com.
For now this information should
whet your appetite for training a
little more intensely and allowing
more recovery time to elapse
between workouts. After all, the
growth you stimulate in the gym
is only produced when you are at
resti.e., out of the gymand in
most instances takes from seven to
14 days or longer.
Editors note: For a complete
presentation of Mike Mentzers
Heavy Duty training system, consult
his books Heavy Duty II and High
Intensity Training the Mike Mentzer
Way and the newest book, The
Wisdom of Mike Mentzer, all of which
are available by visiting Mentzers
official Web site,
www.mikementzer.com.
John Little is available for phone
consultation on Mike Mentzers
Heavy Duty training system. For
rates and information, contact
Joanne Sharkey at (310) 316-4519 or
at www.mikementzer.com, or see the
ad mentioned above.
Article copyright 2005, John
Little. All rights reserved. Mike
Mentzer quotations provided
courtesy of Joanne Sharkey and used
with permission. IM
Heavy Duty
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As Mike once asked, How do
you force growth with mild
exertion, light weights, easy
workouts? The answer is,
you cant.
The most popular training articles in bodybuilding magazinesand the
most commonare about arms. That makes sense because arms are the
most popular bodypart to train. When someone asks you to make a mus-
cle, you dont flex a trap or whip out a calf. Nope, you roll up your sleeve
and squeeze out a biceps flex for all youre worth. Of course, when you
flex a truly impressive arm, you show off not only a massively developed
biceps but an equally awesome triceps underneath.
Now, the most interesting thing about most arm articles is that, well, they
usually arent very interesting. Maybe thats because so many have been
written, theres little left to say. Or maybe its because the people who write
them are not very creative with their own workouts, and theyre simply pass-
ing that lack of creativity along to you.
More
With Higher Bis and Sweeping Tris
by Eric Broser
Size!
Arm
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My goal here is to break that mold
with an arm-training article thats
differentand interestingwith
information that works. As the sub-
title says, its about getting higher
bis and sweeping tris with targeted
training. That simply means using
techniques and exercises designed
to bring about specific attributes. In
addition, Im going to tell you about
a method of training called add-
on sets thats certain to throw an
intensity wrench into your normal
routine.
Before I go any further, however,
lets talk genetics. If youre a fan of
bodybuilding, Im sure youve seen
pictures of the various champions
of our sport and noted how different
all of their arms look. All IFBB pros
have absolutely huge arms, but its
amazing how uniquely theyre all
shaped. Some guys have extreme
peaks on their biceps, while others
have more roundness. Many pros
have biceps or triceps that are rath-
er short, inserting well before they
reach the elbow, while others have
muscle bellies that seemingly have
no end. Look at comparison shots of
Coleman vs. Levrone, Arnold vs. Lou
and Beckles vs. Oliva, and youll see
six pairs of utterly massive yet com-
pletely differently shaped arms.
The question is, Did all of those
unique shapes come about from
various training techniques or spe-
cial exercises, or are they simply a
function of genetics? The answer is,
a little of one and a lot of the other.
Yes, genetics plays a huge role, as we
can do nothing about how our mus-
cles insert or how theyre shaped
(for the most part). What we can do
is use certain exercises that either
target a specific head of a muscle
or create the illusion that you have
enhanced a specific portion of a
muscle. In other words, while we
cannot alter the genetic map for
specific muscles, we can change
the overall look of the landscape by
throwing a little extra dirt on just the
right spots.
Can I Sneak a Peak?
Most of the bodybuilders I meet
share a great desire to achieve a
more dramatic peak on their biceps.
They simply want a higher, more
mountainous look when they flex
their arm. The problemaside
from the limitations of geneticsis,
they dont realize that most biceps
exercises will do almost nothing to
help them achieve that goal. Yes,
most curling movements will help
bring about hypertrophy of the
More Arm Size!
Sergios arms were huge but didnt have high peaks.
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I admit it: I screamed when
my training advisor told me
to start drinking a protein
supplement. Blahhh, no way!!
I said. Most of those drinks are
awful! I wanted to fire him on
the spot! The problem is, hes my
husband. Then he handed me
this drink and said, Try itI
held my nose, closed my eyes
and, wait a minutepure heav-
en! This is absolutely delicious!
Now, Im no competitive
bodybuilder. Im a soccer mom
and a former lard-butt. For-
mer is the key word. Just listen
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ever wondered if its really possi-
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ments in your physique? I mean
transform ityou know, build lean
muscle, become more muscular,
sexy and sleek? YES, its possible. I
did it, and Im still doing it and so
can you! Take a look at my pictures.
Can you believe the change? Im
just an average person, probably a
lot like you. I gradually let myself get
out of shape over the years. Then,
one day I caught a glimpse of myself
in some pictures. No way! I
thought! Thats not me. But it was
me. Eeek! Time for some serious
changes, especially given the fact
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fanatic!
A Groundbreaking Study
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Think about that for a minute.
Getting back into great shape took
knowledge, planning, discipline and a
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dio, nutrition and supplementation.
Each component has to be planned
and executed. For example, I wasnt
eating enough protein, and I wasnt
eating often enough. Then I refined
my approach.
The most important part of making
a physique transformation is the diet.
You have to eat every three hours.
Thats critical, and its where most
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additional protein to your diet, lose
bodyfat and gain lean muscle. More
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Pro-Fusion is Delicious!
Taste Is Everything When It
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Thats right! If youre going to stay
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Look, getting in shape is no picnic,
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biceps muscle itself, which will then
showcase whatever natural height
you might have, but if you want to
physically push the biceps muscle
higher, youre going to need to spe-
cialize.
Specialize on what? you ask.
The brachialis, my peak-seeking
friends. The b-r-a-c-h-i-a-l-i-s. This
often overlooked muscle lies under-
neath the biceps and, when its fully
developed, looks like a thick knot of
muscle that pops out of the side of
the upper arm when its flexed and
viewed from the rear. The brachia-
lis is a very cool muscle because it
gives the upper arm a much more
complete look, and as it gets larger
and larger, it helps shove the biceps
skyward.
Now, the problem with the bra-
chialis is that in most curling move-
ments it functions as a weak flexor
of the upper arm. The solution is
to put the biceps in a mechanically
weak position during curling move-
ments so that the brachialis has
to be activated to a much greater
degree. It takes specific hand posi-
tions and/or curling angles to force
the brachialis to take the brunt of
the load.
The following is a list of exercises
that will let your biceps get a bit lazy
while the brachialis steps into the
curling spotlight:
Reverse curls. You perform
these just like regular barbell curls
but with your palms facing down
rather than up. Make sure you keep
your elbows locked into your sides
at all times, and keep the move-
ment strict. No need to go for record
poundages on this exercise. If you
find it uncomfortable to perform
reverse curls with a straight bar, try
them with an EZ-curl bar. You can
also do them on a cable machine
or even on a preacher bench for
variety.
Hammer curls. Do these either
seated or standing. Grab two dumb-
bells and hold them at your sides
with your palms facing your thighs.
More Arm Size!
Keep your elbows
locked at your sides
during reverse curls.
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Curl the weights up as you normally
would, but keep your palms facing
inwardas if you were using a ham-
merthroughout the set. Again,
lock your elbows into your sides and
do a strict and controlled move-
ment. At the peak-contraction point
squeeze extrahard before lowering
the bells back to the straight-arm
position. You can also do hammer
curls seated on an incline bench, on
a cable machine using a rope at-
tachment or even in concentration
curl style.
90 degree preacher curls.
For these you curl off the verti-
cal, not angled, side of a preacher
benchalthough some gyms might
have spider curl benches just for
that purpose. First, position yourself
over the bench and make sure your
armpits are snugly pressed into the
top. If youve never done these be-
fore, I suggest you start with about
50 percent of the weight you nor-
mally use for barbell curls, as this is
meant to be a very strict movement,
More Arm Size!
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Regular preacher curls hit
the peak-producing bra-
chialis, but doing preachers
on the perpendicular side
spider curlscan target it
more directly.
Its the precise scientific combi-
nation your muscles need to grow
larger, freakier and stronger
after every workout. Plus, it
spikes insulin, the hormone that
sends those key nutrients rocketing
to your muscles at that critical
grow time. (If you dont use this
amazing combo, its like wasting
half your workouts!)
Insulin is a good thing and high-
ly anabolic right after you train
because thats when your muscles
are extremely receptivelike
wrung-out sponges waiting to soak up anabolic nutri-
ents so they can engorge to new dimensions. Its
the time when carbs will not go to fat cellsthe time
to load up so your muscles fill out.
The X Stack also includes titrated creatine, which
heightens ATP regeneration to fuel future muscle con-
tractions and fills out your muscle structures even
more (all of the key nutrients in the X Stack make it
one potent muscle-swelling com-
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ed at www.X-Stack.com, along
with results and more photos).
Feed your muscles what they
crave at the precise time when
supercompensation is jacked
to the max, and you can start
building more muscle immediate-
lymore monster mass
almost instantly. Plus, youll
refill spent fuel stores so youre
fully loaded for your next workout
(bigger, more powerful muscles;
you can feel it working). You train hard; you deserve
to freak out!
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Results using the X Stack vary from individual to individual. These statements have
not been evaluated by the U.S. Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.
1-MONTH RESULTS!
The X Stack combined with X-Rep
training got me to my most muscular
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Are You Ready to FREAK OUT?!
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place them on the bench, or simply
plant your feet on the floor. Have
someone hand you a short straight
bar or EZ-curl bar attached to the
upper pulley. Start with your arms
perfectly straight and then begin
curling the bar both down and back,
so that at the full contraction point
the bar is actually behind your head.
As you curl, youll need to draw your
elbows back slightly and tip your
head forward in order to achieve the
exaggerated range of motion. Once
again, squeeze as if you mean it be-
fore slowly returning to the straight-
arm position.
Got a Broom? I Wanna
Sweep!
You know what makes a truly
impressive arm? One that can sim-
ply hang down, unflexed, and still
look as if it belongs on a gorilla
rather than a human. That look
doesnt come about from huge bi-
ceps but from thick, meaty, freaky
triceps. More specifically, it comes
from a highly developed inner, or
long, triceps head. Thats the triceps
head responsible for the sweep
under the biceps thats displayed
in a front double-biceps pose, and
the dramatic thickness on the back
of the upper arm seen in a back lat
spread. Probably the most impres-
sive arms Ive seen in that regard
belonged to Kevin Levrone when he
was competing. When he hit that
back lat spread, his inner triceps
heads would wrap over his arms
like mountains, threatening to burst
through his skin. And when Kevins
arms were simply hanging down
relaxed, they looked more like trees
than arms. He had more sweep to
his triceps than most bodybuilders
have on their thighs.
What magic tricks do you need
to achieve a pair of sweeping tri-
with no swinging or jerking. Start
with your arms completely straight,
and without allowing your elbows
or shoulders to move from their
position, slowly curl the bar to the
fully contracted position. Squeeze
tightly at the top, and lower the bar
with total control until your arms
are once again straight. You can also
do these one arm at a time with a
dumbbell, with an EZ-curl bar or
even at a cable machine.
Overhead cable curls. This
is my personal brachialis-bash-
ing favorite, although I rarely see it
being performed in any gym. Begin
by placing a flat bench in front of
the weight stack on one side of a
cable crossover machine. Make sure
that the bench is at least a foot or so
away from the stack, as I want you
to peak your bis, not flatten your
face! Lie on the bench with your
head on the side near the weight
stack, and either bend your legs and
More Arm Size!
Cable extensions can blast the triceps for more fullness and sweep.
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ceps? Sorry, Houdini, no need for
illusionsjust intelligent, targeted
training. Just as it takes specific
movements to force more brachialis
than biceps recruitment, it takes
certain types of triceps exercises to
get more inner-head activation. The
key lies in choosing exercises that
force your elbows to be up by your
ears throughout the movement.
Electromyographic, a.k.a. EMG,
studies have shown that to be the
optimum position for activating the
fibers in the long, or inner, head of
the triceps.
Here are three of the most effec-
tive sweep-producing triceps move-
ments around; luckily none requires
a broom.
Incline overhead barbell ex-
tensions. Lie on an incline bench
thats set at about 60 degrees. Make
sure youre up high enough on the
bench so that your head is just off
the top. Have someone hand you a
straight or EZ-curl bar, and take a
More Arm Size!
grip at just inside shoulder width.
Point your elbows up toward the
ceiling and keep them locked in
that position throughout your set.
Lower the bar slowly back behind
your head and allow for a deep
stretch of the triceps. As you bring
the bar back up, do not allow those
elbows to creep forward, or you will
rob your triceps of major growth
stimulation. Lock your arms out
straight by intensely contracting
the triceps, not by hyperextending
at the elbows. You can also do this
movement while holding a single
dumbbell in both hands.
Seated one-arm overhead
dumbbell extensions. Sit on a
bench that has a short back sup-
portone that doesnt extend past
your upper back. Grab a dumbbell
and hold it with the meat of your
hand by your pinkie right up against
one of the plates. Hold the dumbbell
overhead with your palm facing al-
most completely to the front. Make
sure the elbow is pointing straight
toward the ceiling, and lock it there.
Slowly lower the dumbbell behind
your head, but keep the palm fac-
ing almost forward so the bell
angles toward the opposite ear as it
descends. Just make sure you dont
slam the dumbbell into the back of
your head (especially if there is a hot
chick around). The exact angle that
youre able to use during the eccen-
tric contraction will depend largely
on your shoulder flexibility. Make
sure to get a full stretch at the bot-
tom before using pure triceps power
to restraighten the arm. You can use
a heavy weight on these, but never
use a weight so heavy that it turns
into a half-press. Thats a very com-
mon training mistake that will rob
you of much of the benefit of this
movement.
Cable overhead extensions
using a rope attachment. At-
tach a rope to an upper pulley at a
cable crossover station. Grab the
ends of the rope, and face away
More Arm Size!
Keep your palm facing
forward on overhead
extensions.
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from the weight stack. Bring one leg
forward until youre in a lungelike
position, and lean over until your
torso is about parallel to the floor.
Your elbows should be right by your
ears, and they should remain there
throughout the set. Starting from
the stretched position, use pure tri-
ceps strength to begin to straighten
your arms, but as youre doing that,
turn your palms from their initial
position, where theyre facing in,
to a downward position, facing the
floor. That will cause the ends of
the rope to spread away from each
other and give you very powerful
cramping in the triceps.
Squeeze hard at the peak-con-
traction point, and then reverse
the movement, returning to a full
stretch once again. As your strength
begins to dwindle, it will become
increasingly difficult to continue
spreading the rope at the top of the
rep. When that occurs, simply keep
your palms facing in from stretch to
contraction, and you will find you
can get a few extra reps.
Add-On Sets to
Add On Size!
Add-on sets are similar to super-
sets, tri-sets and giant sets but with
a slight twist. Add-on sets allow you
to set up a hierarchy of movements,
based on what you need most to
target a specific area of a bodypart.
You decide which exercises will be
prioritized and so get the most work
sets. The result will be a radically
intense workout that sculpts your
muscles with laserlike precision!
Check out this bi-peaking and
tri-sweeping add-on-set workout to
see exactly what my mad scientists
brain is thinking:
More Arm Size!
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UNBELIEVABLE BUT TRUE. In 1973 a
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Target: Higher biceps
Precision movements: 90 degree
preacher curls, lying cable curls
Other movements: barbell curls,
incline dumbbell curls
90 degree preacher curls 1 x 8-10
(rest 1 minute)
(no rest)
Lying cable curls 1 x 8-10
(rest 2 minutes)
(no rest)
(no rest)
Incline dumbbell curls 1 x 8-10
(rest 3 minutes)
(no rest)
(no rest)
Incline dumbbell curls 1 x 8-10
(no rest)
Barbell curls 1 x 8-10
Target: Sweeping triceps
Precision movements: incline
overhead extensions, cable over-
head rope extensions
Other movements: V-bar push-
downs, close-grip bench presses
Incline overhead
extensions 1 x 8-10
(rest 1 minute)
Incline overhead
extensions 1 x 8-10
(no rest)
Cable overhead rope
extensions 1 x 8-10
(rest 2 minutes)
Incline overhead
extensions 1 x 8-10
(no rest)
Cable overhead rope
extensions 1 x 8-10
(no rest)
V-bar pushdowns 1 x 8-10
(rest 3 minutes)
Incline overhead
extensions 1 x 8-10
(no rest)
Cable overhead rope
extensions 1 x 8-10
(no rest)
V-bar pushdowns 1 x 8-10
(no rest)
Close-grip bench presses 1 x 8-10
Add-on sets are an extremely
effective hypertrophy-producing
technique, but they should not be
used oftenmaybe once every four
weeks for each bodypart. Otherwise,
overtraining can set in.
Genetics Shma-netics
Okay, now that youre armed
with all the information you need
to change the shape of your arms, I
hope you will stop worrying about
the limitations of your genetics and
instead will begin to explore them.
Use targeted training and preci-
sion movements to sculpt the body
youre after.
Editors note: For individualized
programs, online personal training,
nutritional guidance or contest-
prep coaching, contact Eric Broser
at bodyfx2@aol.com. IM
More Arm Size!
Sweeping triceps make arms look incredibly
impressive when theyre down at your sides.
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BUILD INCREDIBLE
PRESSING POWER AND
BULLETPROOF SHOULDERS!
Face it, you have to lift big to get big.
Unfortunately, shoulder injury is one of the
major reasons trainees have to sacrifice
gains on many of the most important
strength- and mass-building exercises
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Youll be amazed at how much better your
shoulders feel and how much more weight
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rotator cuff muscles regularly and properly
with the powerful info in The 7-Minute
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How the rotator cuff muscles work and
where they are (excellent illustrations).
What can go wrong with those muscles and how it hap-
pensfrom fibrosis to calcium deposits to stiffness.
Specific rotator cuff exercises and how to do them.
The right stretching exercises for your pecs, delts,
biceps and external rotators to keep you injury free and
growing as fast as possible.
Weight-training exercises to modify or avoid to protect
your shoulders. (Did you know that types of some upright
rows can trash your shoulder joints?)
Specific training programs for fast results.
Important information for athletes, along with rehab
routines for sports-specific injuries.
The complete bodybuilders injury-prevention routine.
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Variations and
Advanced Techniques
by Eric Broser
Rep Range
Power
Shock 2
y feature Power, Rep Range, ShockTime to Grow With-
out Plateaus, which appeared in the May 05 IRON MAN,
outlined a training protocol that I developed about five
years ago to help more advanced lifters break out of a rut
and start adding new musclethe way they did when they first started
training. Since that article came out, Ive been inundated with positive
feedback from those whove been using the program with great suc-
cess. Dozens and dozens of lifters have written to tell me that its one of
the most enjoyable and effective training programs theyve ever used,
bringing their enthusiasm for the iron to an all-time high. Nothing
could make me happier, as helping others reach their fitness and phy-
sique goals has become just as important to me as reaching my own.
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Over the past five years Ive used
P/RR/S on a continuous basis,
making steady gains in both quan-
tity and quality of muscle, which
is pretty impressive considering
that Ive been lifting for 15-plus
years. During that time Ive experi-
mented with variations of the basic
program, creating a more intense
version for advanced lifters and a
beginners version as well. Being
a personal trainer for bodybuild-
ers and other athletes on all levels
for many years has also enabled
me to tweak the original P/RR/S
program to meet the unique needs
of each client, depending on what
he or she wants to accomplish at
a specific time of year. You can
alter P/RR/S to gear it more toward
hypertrophy, strength or cutting
cycles.
Before I get to the details,
though, heres a quick review of the
basic program.
P/RR/S Revisited
Most people fall into using a spe-
cific training method early on and
rarely stray very far from it as the
years go by. As long as theyre pro-
gressing with the weights they use,
that approach will work, at least
for the first few years of training. As
time goes by, however, that one-di-
mensional system will bring dimin-
ishing returns and, along with them,
increasing frustration. The situation
may lead some to use dangerous
anabolic steroids, others to add far
too much volume to their workouts
(thinking theyre not doing enough)
and a few to quit training altogether.
Obviously, none of those are very
positive solutions.
Many people fail to realize how
incredibly adaptable the human
body can be and how low on the
bodys priority list gaining large
amounts of muscle is. After a while,
however, simply lifting heavier
weights is not a novel enough stim-
ulus to trigger the body to add more
muscle. In fact, its a very narrow ap-
proach to training that leaves vari-
ous pathways to growth completely
untouched and your full potential
untapped.
Most people focus only on train-
Power, Rep Range Shock 2
After a
while,
simply
lifting
heavier
weights is
not a novel
enough
stimulus
to trigger
the body to
add more
muscle.
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TRAINING I NUTRITION I NEWS & CONTESTS I GRAPHIC MUSCLE I GALLERIES
ONLINE SHOPPING I VENICE BEACH I HOTSHOTS I PRODUCT REVIEWS
And Thats just For Starters...
REAL BODYBUILDING TRAINING, NUTRITION & SUPPLEMENTATION SINCE 1936
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ing the type 2 muscle fibers,
which have the greatest potential
for hypertrophy; however, to
reach the outer limits of your ge-
netic potential, you need to train
every single fiber, from the slow-
est of the slow to the fastest of the
fast. In addition, you must make a
ferocious effort to positively affect
every metabolic and hormonal
system that can contribute to ad-
vancing muscle size and density.
And dare I mention hyperplasia?
Yes, I know that its never been
proven to work in humans, but
the possibility certainly exists.
Power, Rep Range, Shock is a
cyclical approach to training in
which you use a unique protocol
every week, with the various pro-
tocols collectively tapping into all
of your bodys mechanisms for
growth.
Week 1 is the power week, and
it is meant to smash your type 2A
and 2B fast-twitch muscle fibers,
as well as get large amounts of
natural testosterone to course
through your veins. Heres the
outline for a basic power week:
Power
Rep Goal: 4-6
Rest between sets: 4-5 minutes
Lifting tempo: 4/0/X
Exercises: mostly compound
Sample hamstring routine
Leg curls 3 x 4-6
Stiff-legged deadlifts 3 x 4-6
Single-leg leg curls 2-3 x 4-6
Week 2 focuses on rep range, the
goal of which is to tear through all
the intermediary muscle fibers that
lie along the continuum between
types 1 and 2 fibers as well as to
stimulate growth-producing meta-
bolic adaptions within muscle cells.
Heres the outline for a basic rep
range week:
Rep Range
Rep goal: 7-9, 10-12, 13-15
Rest between sets: 2-3 minutes
Lifting Tempo: 2/1/2/1*
Exercises: compound, isolation,
machine or cable
*One-second hold at peak con-
Most
people
focus only
on training
the type
2 muscle
fibers,
which
have the
greatest
potential
for
growth.
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To get bigger faster, you need
to train every single fiber,
from slow to fast.
traction for certain exercises that
have resistance in the contracted
position.
Sample triceps routine
Smith-machine close-grip
bench presses 3 x 7-9
Lying extensions 3 x 10-12
Dumbbell kickbacks 2 x 13-15
Week 3 is shock week, in which
youll become very intimate with
searing muscle pain. The burn and
lactic acid that this week produces
will flood your system with growth
hormone, while the monster pumps
will have your body laying down
new capillaries to make room for
the rushing blood. Heres the outline
for a basic shock week:
Shock
Rep goal: 8-10
Rest between sets: cardiovascu-
lar and mental recovery
Lifting tempo: 1/0/1
Exercises: compound, isolation,
machine or cable
Engorge, Rip and Striate Every Muscle
On Your BodyIn Only 10 Weeks!
SIZE SURGE 2
Gives You The Exact Training
Routines, Supplement Stacks And
Meal-by-Meal Diets To Transform
Your PhysiqueIts All Here In
This New Easy-to-Follow, Jam-
Packed Muscle-Building
Manual
The key technique that slapped 20
pounds of lean mass onto one body-
builders physique in only 10 weeks
and helped another blow up his arms
to 23 sleeve-stretching inches (see
page 13).
The true miracle supplements that
really work to pack on mass and
strengthfull discussions of each
and how to combine them for supercharged synergistic results
(see page 27).
Powerful supplement stacking schedules laid out for you in
step-by-step detail (see pages 34-37).
The ingenious yet easy-to-apply recovery method that can
volumize muscle tissue and double or triple your current growth
rate (see page 18).
Which butcher-knife exercises etch deep cuts, striations and
crevices into your muscle structures for an eye-popping, rock-
hard look (see page 15).
Why and how you should train less as
you progressthats right, less!to
jam pounds of shredded beef onto
your frame (see page 3).
A meal-by-meal plug-in-and-grow diet
that infuses your system with the exact
macronutrient percentages for height-
ened testosterone production and star-
tling muscle cell supersaturation (see
page 48).
Exercise descriptions and illustra-
tions for every movement in the two-
phase, 10-week muscle-building pro-
gram (see pages 50-61).
An extensive Q&A section on every-
thing from new supplements to train-
ing to diet (see pages 38-46).
SIZE SURGE 2: Only $9.95
plus $6.50 shipping and handling
1-800-447-0008, Offer 1SZ
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Home Gym Warehouse 1701 Ives Ave. Oxnard, CA 93033
IRONMANTraining & Research Center member
Mervin Petralba before Size Surge 2 (left) and 10
weeks later (right). This program works!
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Sample delt routine
Superset
Seated lateral raises 2 x 8-10
Behind-the-neck
presses 2 x 8-10
Superset
Wide-grip cable upright
rows 2 x 8-10
Bent-over laterals 2 x 8-10
Barbell front raises
(drop set*) 1 x 8-10(6-8)
* Do 8-10 reps, drop the weight,
and do 6-8 more.
Once you complete the three-
week P/RR/S cycle, return to the be-
ginning and repeat, with the goal of
training more intensely on the next
round. I suggest you use the same
exercises for three straight cycles
and try to lift more weight and/or
increase your reps at each workout.
After that either take a complete
week off from the gym or at least do
a very light week to allow for repair
and recovery. Upon returning to
P/RR/S, feel free to switch some or
all of the exercises, and prepare to
push even harder through the next
three cycles.
Now that your memory is re-
freshed about the premise and
principles behind the P/RR/S
training strategy, lets discuss some
variations of the program, as well
as some advanced techniques that
can be employed by very seasoned
lifters and P/RR/S veterans. [Note:
P/RR/S was originally introduced
on the Internet several years ago
and now has a large following.]
Advanced Techniques
Power week. One technique
Ive developed for intensifying the
basic power protocol is called 1, 3,
5 Training. Powerlifters often use
something similar, and its extreme-
ly effective in the scheme of P/RR/S.
To use this technique, pick three
basic exercises for your workout.
On the first exercise you perform
single-rep sets. On the second you
do three-rep sets, and on the final
exercise its five-rep sets. The goal
is to pick weights that cause you to
reach failure at one, three or five
reps, respectively.
Never do this type of training
alone, as its dangerous if you dont
have a spotter. If you choose a
weight thats too heavy or too light,
simply adjust for the next set. Follow
the rest, tempo and exercise guide-
lines discussed above for standard
power weeks.
Heres a sample 1, 3, 5 workout for
back:
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You should use the same
exercises for three straight
cycles and try to lift more
weight and/or increase
your reps at each workout.
Power week: Pick three basic
exercises. On the first perform
single-rep sets, on the second
do three-rep sets, and on the
last do five-rep sets.
Deadlifts 6 x 1
Weighted pullups 4 x 3
Bent-over rows 2 x 5
Make 100 percent sure that youre
thoroughly warmed up before get-
ting into your work sets or you could
suffer an injury. This type of training
is extremely taxing on the central
nervous system, so make sure you
always maximize your recovery
between workouts as well. That
means meticulous attention to diet,
supplementation and sleep.
Rep range week. The standard
protocol here is to pick three exer-
cises per bodypart and do the first
for seven to nine reps, the second
for 10 to 12 reps and the third for
13 to 15 reps. I like to vary that pat-
tern by sticking with three exercises
per bodypart but hitting each of the
three rep ranges on each exercise.
Heres a sample quad workout:
Squats 1 x 13-15, 1 x 10-12, 1 x 7-9
Leg presses 1 x 13-15,
1 x 10-12, 1 x 7-9
Leg extensions 1 x 13-15, 1 x 10-12,
1 x 7-9
Feel free to reverse the order and
start with the lower rep range, work-
ing to the higher one as a variation.
Another way I like to spice up
rep range week for more advanced
lifters is to open up the boundaries
on the reps a bit. Although its not
something I recommend you do
often, occasionally pushing the reps
into the 20-to-50 range can encour-
age a growth spurt by forcing your
body to deal with a stress it isnt
used to, as well as inducing positive
metabolic changes and laying down
more capillary beds within muscle.
Here is how I might use that tech-
nique to cause my delts to think
about packing up and finding a
more sane person to live with:
Military presses 2 x 7-9
Wide-grip cable upright
rows 2 x 10-12
Bent-over laterals 1 x 13-15,
1 x 16-20
Lateral raises 1 x 21-25*,
1 x 26-50*
*Switch to a 1/0/1 tempo on these
sets. Move the weight rhythmi-
cally but not sloppily. On all other
sets use the tempo prescribed for
a standard rep range week.
Training in this manner can
be extremely challenging physi-
cally and mentally, as youll have
to deal with a lactic acid burn that
will make you want to cry. Also, the
length of the very-high-rep sets will
cause some people to lose focus,
especially if a hot chick in tiny span-
dex shorts walks by. But dont let the
girlor the burnget in your way
of completing every last rep! Per-
haps your perseverance will impress
her, especially if youre not bawling
like a baby by rep 35.
In an upcoming issue I will de-
scribe intensity techniques that I
like to add to shock week that will
separate the men from the boys. Ill
also present a way for beginners to
get started using P/RR/S, as well as
a method of tweaking the overall
program for more-specific goals.
Editors note: For individualized
programs, online personal training,
nutritional guidance or contest-
prep coaching, contact Eric Broser
at bodyfx2@aol.com. IM
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Caution: Contains nudity. You must be 18 years old or older to order this video.
05 IFBB Fitness Olympia
The Fittest
Women
on the Planet
Showcase
Talent and
Muscle
Location: Las Vegas
Date: October 14
Winner: Jen Hendershott
05 IFBB Fitness Olympia Results
1) Jen Hendershott, $22,000
2) Kim Klein, $14,000
3) Adela Garcia, $9,000
4) Tracey Greenwood, $6,000
5) Julie Palmer, $4,000
6) Debbie Czempinski
7) Julie Childs
8) Mindi OBrien
9) Angela Semsch
10) Tanji Johnson
11) Stacy Simons
1) Jen Hendershott
Photography by Bill Comstock and John Balik
w
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2) Kim Klein
For more on the contest, see
Pump & Circumstance
on page 302.
For thousands of photos, visit
05 IFBB Fitness Olympia
3) Adela Garcia
4) Tracey Greenwood
Yep, you read it right. Whey
protein could very well be the
very thing holding back your
progress! Please give me a few
minutes to explain. If youre like
90% of the people training to
build more muscle and drop
some bodyfat, then theres a good
chance youre frustrated with
your body and your results.
Youre not building the muscle
you want, you lack the shape you
want, and youre carrying to
much bodyfat.
The ONLY way to build muscle,
shed bodyfat and reshape your
physique is for you to dial in all
the parts of the formula (training,
diet, supplementation, cardio,
rest and determination), when
you do, then youll see results.
Youll build muscle to spare, and
youll drop that layer of fat thats
been frustrating you. Before we
go on, lets agree on something
important
Great Bodies Arent
Made In The Gym,
Theyre Made In The
Kitchen
What you do (or dont do) in the
kitchen will make or break your
results. Frankly, the most effective
way to get your metabolism working
efficiently at building muscle and
burning bodyfat is to eat an abun-
dance of protein. Inadequate pro-
tein in your diet will shut down your
metabolism and put you in a fat-
storage, muscle-wasting cycle. Youd
progressively break down muscle
and pack on more fat.
Protein Programs Your
Metabolic Computer To
Burn Fat And Build New
Lean Muscle Mass
This just doesnt happen when
you dont eat enough protein. Eating
adequate protein turns on the
metabolic fat-burning microchip.
At the same time it programs your
metabolic computer to preserve
and build new lean muscle mass!
Youll experience a substantial in-
crease in metabolic rate, which
means your body will be more effi-
cient and burn more calories
throughout the day. Knowing every-
thing weve said so far, many of us
have turned to whey protein pow-
ders to help us get more protein. But
the fact is
Whey Protein Could Be
the VERY Reason Your
Progress Is Suffering
What? Wait a second now! How
could that be? Everyone knows,
whey protein is the ultimate body-
building food, dont they? I mean all
the supplement companies have
told us that, so it must be true, right?
Wrong dead wrong.
You see, whey protein, like all
other proteins, is broken down in
the stomach before it passes into
the small intestine where its ab-
sorbed. Whey protein is broken
down very quickly, flooding your
bloodstream with nitrogen-rich
amino acids. Its the best source
of protein AFTER your workout
because it kick-starts your recov-
ery.
Okay, cool. But, wait a second.
Is whey protein the best choice
at other times? No, no, no! Its
not. During meal times or be-
tween meals your best choice is a
high-quality protein blend.
Want to know why? Listen, you
can only handle a limited
amount of the amino acid an-
abolic blast from whey protein.
Once your body uses the whey
amino acids it needs, the tank
is full. It just cant handle any
more at that time. More amino
acids is complete a waste.
Hold on, because this is really
important. Since your getting an
anabolic blast out of the start-
ing blocks, then there may not be
enough amino acids left at the
90-to-120-minute mark. What
happens then is
Disaster Strikes
Your body goes after the reserves
of amino acids stored in the muscle.
Yes, your body literally starts feeding
off your muscle. The muscle youve
busted your hump to build is break-
ing down, your losing size, your
losing strength, and your
metabolism is going in the wrong
direction. You have now entered
bodybuilding purgatory known as
catabolism. And it aint pretty.
All of your hard work in the gym
is right down the friggen tubes.
What you need, then, is a protein
source that is broken down and
absorbed slowly and provides
amino acids for hours, so that your
muscles dont starve between meals!
Thats important so that you dont
surrender your hard-earned muscle!
And you can enter this catabolic
cycle several times a day even if
youre eating every three hours.
Thats why known experts in
bodybuilding, metabolism and
nutrition swear by blended proteins.
There is just too much evidence
both clinical and practical to sup-
Why Whey Protein Could Be the
Biggest Threat to Your Progress
Muscle Meals
keeps me growing,
and tastes
delicious.
Tamer Elshahat
port the fact that blended protein-
substrates (a combination of whey,
micellar casein and egg) are a gigan-
tic cut above straight whey protein
powders.
The Combination to
the Muscle Vault
All the research backs it up. Com-
bining the anti-catabolic long-term
effect of micellar casein protein with
the short-term anabolic effect of
whey protein triggers both mecha-
nisms causing serious muscle growth
and power.
Quality blended
protein meal replace-
ment powders like
Muscle Meals
in-
clude a combination
of micellar casein
with whey protein
(complete milk pro-
tein) and egg albu-
men, giving you the
greatest muscle-
building effects. Mi-
cellar casein is the
preferred choice of
casein available since
production uses the
least heat and there-
fore leaves all the
minor protein fractions undamaged.
Youll maintain an anabolic environ-
ment while you stop catabolism in its
tracks!
Some manufacturers dont under-
stand the concept of anti-catabolism.
Or they just ignore it. They ignore the
research that proves the link between
casein and anti-catabolism. They
ignore the research that
demonstrates that anti-catabolism is
just as important to muscle growth
and repair as anabolism. Their adver-
tisements and labels scream the
claim that their product only con-
tains whey protein. They scream
about how superior whey protein is
to casein (its not).
They bash casein in their ads and
sales literature saying that is a worth-
less, inferior protein. I guess the guy
who wrote their literature didnt read
the following study which will con-
vince you that casein provides posi-
tive benefits for bodybuilders. Oh,
and they try to make a case that ca-
sein carries more lactose than whey
for those who are lactose intolerant
the truth is that most of the lactose is
filtered out of both the whey and the
casein.
Listen to this: A 12-week study
consisted of three groups. One
followed a low-calorie diet with no
exercise. One followed the same
low-calorie diet, lifted weights and
supplemented with casein protein.
And, a third group followed the
same low-calorie diet and weight-
training program, but supplement-
ed with whey protein. All three
groups experienced similar body-
weight loss, about 5 pounds.
But hold on because the statisti-
cal difference was in the actual loss
of bodyfat. The diet-only group lost
2.5 percent bodyfat, and
the whey group lost 4.2
percent bodyfat. The
greatest bodyfat losses
were experienced by the
casein group: a 7 percent
bodyfat loss!
The gains in lean mass
were equally significant.
The diet-only group did
not have any change in
lean mass. The whey
group gained 4.4 pounds
of lean mass, while the
casein group packed on
8.8 pounds! The
researchers concluded
that the casein group had
the greatest lean mass
gains because of increased nitrogen
retention due to the overall anti-
catabolic effects caused by peptide
components of the casein.
Personally, I could give a rats ass
WHY it works, I only care THAT it
works so I can reap the benefits!
Now, dont misunderstand me
because whey is an awesome source
of protein. Whey has a BV (biologi-
cal value) of 100. (Not 154 as some
advertisements have erroneously
claimed), with the highest ratio of
essential-to-nonessential amino
acids, a high ratio of branched-
chain amino acids and a very high
BV (biological value) score. Casein
has a BV score of around 80. The
Boirie study revealed that whey
proteins PUE (protein utiliza-
tion efficiency) is lower than
originally believed.
The bottom line is this:
turbo-charge your metabolism
into a fat-burning/muscle-
building phase by upping your
daily protein intake to about 1.5
grams of protein per pound of
bodyweight. Get about half from
whole food protein such as
chicken breasts, turkey, lean red
meat such as flank steak or round
steak, and eggs.
Get the additional protein from a
quality multi-substrate-blended
protein powder or multi-substrate-
blended meal replacement powder
like Muscle Meals. Youll rapidly be
on your way to a renovated
metabolism and building a lean,
heavily muscled, shapely physique!
Muscle Meals is a nutritional
smart-bomb in your battle for a
better body, containing 40 grams of
fresh, high-quality Pro-Fusion pro-
tein blend which includes micellar
casein and whey protein concen-
trates along with egg protein. Its an
advanced, time-released protein
blend. You get both quickly absorbed
and slowly absorbed proteins! Theres
more. Muscle Meals is low in carbs. It
also contains vitamins, minerals and
essential fatty acids (EFAs).
Muscle Meals comes in easy-to-
use packets. Just three Muscle Meals
packets a day in combination with
your diet provides the nutritional
insurance you need to build muscle
and burn fat.
Muscle Meals is the best-tasting
MRP ever. The delicious taste is a big
bonus when you have to feed your
body 5 to 6 times a day. A great-tasting
meal replacement like Muscle Meals
can break up the monotony of your
diet. It comes in chocolate, vanilla or
creamy orange.
To order your supply of Muscle
Meals call 1-800-667-4626 offer
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pletely elated with Muscle-Links Mus-
cle Meals, you can get a FULL refund
of the purchase price, guaranteed!
In one study casein
users gained twice
as much muscle as
whey users.
Results using Muscle Mealsvary fromindividual to individual. Testimonial endorsers results using it may be considered atypical. Testimonial endorsers have been remunerated by Muscle-Link. Muscle
Meals is a trademark of Muscle-Link. These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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CHOCOLATE, VANILLA or CREAMY ORANGE
6) Debbie Czempinski
5) Julie Palmer
7) Julie Childs
BEFORE AFTER
Results using GH Stakvary fromindividual to individual.GH Stak is a trademark of Muscle-Link. These statements have not been evaluated by the U.S. Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
2006 Muscle-Link
Growth hormone helps you add
plenty of new muscle and burns
bodyfat like crazy. It also improves
strength, beefs up tendons, builds
energy, heals injuries, revitalizes
sex drive and tones the skin.
Theres compelling evidence that GH
Stak causes a massive release of
growth hormone and anabolic IGF-1.
Muscle-Links GH Stak comes in an
easy-to-take effervescent tablet
that dissolves in water.
Give GH Stak a Test Drive
Satisfaction Guaranteed
Im convinced that GH STAK is the reason I
was able to get leaner and harder faster than
with any other GH supplement on the market.
Marvin Montoya
LEANER HAR
Dial 1-800-667-4626,
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93033 formore details
DER FASTER
8) Mindi OBrien
9) Angela Semsch 10) Tanji Johnson
11) Stacy Simons
IM
www.IFBB.com
The official Website of the
International Federation of Bodybuilding & Fitness
www.IFBB.com
Visitors from over 150 countries every month
Olegas Zuras (Lithuania)
2004 Overall World Champion
Irina Khorkova (Russia)
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OTHER SITES HOSTED
www.ifbb.com/halloffame
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www.ifbb.com/ifbbolympia
The #1 Worldwide Source of
Information on IFBB Activities
and on Bodybuilding & Fitness
05 IFBB Figure Olympia
Hardbodies
Strut
Their
Stuff
in Vegas
1) Davana Medina
Photography by John Balik
and Bill Dobbins
Location: Las Vegas
Date: October 14
Winner: Davana Medina
05 IFBB Figure Olympia Results
1) Davana Medina, $18,000
2) Jenny Lynn, $7,000
3) Monica Brant-Peckham, $5,000
4) Amber Littlejohn, $3,000
5) Mary Elizabeth Lado, $2,000
6) Christine Pomponio-Pate
7) Valerie Waugaman
8) Amanda Savell
9) Jennifer Searles
10) Monica Guerra
11) Chasity Slone
12) Latisha Wilder
13) Michelle Adams
14) Tara Scotti
15) Melissa Frabbiele
16) Jane Awad
16) Deborah Leung
Pump & Circumstance
on page 302.
2) Jenny Lynn
3) Monica Brant-Peckham
4) Amber Littlejohn 5) Mary Elizabeth
Lado
7) Valerie
Waugaman
6) Christine
Pomponio-Pate
IM
Building muscle is really a simple
task! You can come and go to the
gym as you please, train like a teen-
aged girl, eat whatever you want
and at the end of the dayBAM!
youve got new muscle everywhere!
Youre popular with the babes, and
everyone likes you. Youre cool,
enjoying smiles and high-fives from
everyone!
Oops! You caught me day-dream-
ing.
The truth is, building muscle is
hard if youre not paying attention
to all the tools needed. Bodybuild-
ing is about training, nutrition,
supplements and cardio. You pack
your gym bag and head off to the
gym, blast through your workout,
giving it all youve got. Then you hit
your cardio. And of course you
need to push yourself to the limit.
No getting around that. You cant
expect to make progress without
hitting it full throttle.
Same thing with your eating six
meals a day, including supplements.
It seems like every time you turn
around, its time to eat. But are there
any other secrets that can accelerate
muscle growth?
Yup! You bet there is.
The fact is, bodybuilders who
make the best progress demand
better results from their grueling
efforts; so should you. And you can.
Supplement Timing
Builds Muscle More Than
Any Other Metabolic
Event
Until you understand this critical
strategy, you will never make the
best progress possible. Never.
Listen, youre going to be just as
stoked as I am once you see what
Im talking about here. It will change
the way you think about bodybuild-
ing nutrition forever. It will:
ELIMINATE training plateaus
once and for all
Instantly take advantage of the
MOST CRITICAL window of time
of your day for making progress.
And literally FORCE muscle-
building amino acids into your
muscle cells
And the best part is
Its So Simple!
Okay here we go: The most im-
portant time in a bodybuilders day
is the 45-minute anabolic win-
Find Out How Insulin, the Most
Powerful Muscle-Growth Hormone,
Can Earn You a Staggering
Muscle-Building Profit
Youve Got 45 Minutes a Day to Build Muscle;
the Clock Is Ticking...And Time is Running Out!
Invest Your Carbs in Growth...
Results using RecoverXvary fromindividual to individual. Testimonial endorsers results using it may be considered atypical. Testimonial endorsers have been remunerated by Muscle-Link.
RecoverX is a trademark of Muscle-Link. These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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duced to muscles also
increases muscle build-
ing rates by 150%. When
you take in amino acids immediate-
ly after a heavy workout, you can
stimulate protein synthesis by
200%. Still with me? Thats part
two.
But heres the thing: The best
approach is to take your amino
acids and stimulate high insulin
levels right after training. Got it?
You Can Stimulate
Protein Synthesis by
400%!
Combined, this strategy pro-
duces the highest protein synthesis
ratesup to 400%. Thats more
than any single metabolic event.
The biggest mistake many body-
builders make is scarfing down a
meal at the local eatery or pulling
out their prepacked mealchicken
breasts, baked potato or rice and
vegetables after a workout. This is
an approach doomed to fail be-
cause by the time this meal digests,
youve missed out on optimizing
the anabolic window, or the nutri-
tional window of growth
The best way to produce this
potent anabolic effect is simply by
drinking an amino acid
and carbohydrate sup-
plement within 15 min-
utes after training! Your
muscles soak up the
essential amino acids
like a sponge. RecoverX
from Muscle-Link offers
the ideal combination
and provides the per-
fect blend of nutrients
for postworkout anabol-
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RecoverX contains 40
grams of the most
quick-acting bio-avail-
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(extremely fast protein
for immediate delivery),
whey protein concen-
trate, glutamine pep-
tides and arginine.
In addition, RecoverX
contains 60 grams of
carbohydrate to give
you the necessary in-
sulin spike. And the 2
grams of arginine
helps force more
glycogen storagemore
strength, larger musclesand
can improve pumps, as its a
precursor to nitric oxide.
Get your supply of RecoverX
today and start taking advantage of
the anabolic window! Just dial 1-
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dow, or the nutritional
window of growth, right after
your workout. What you eat
immediately after training is
the key to determining
whether youre going to
progressor not. Remember
that.
The training session de-
pletes the energy and nutri-
ents stored in your muscle
cells. That energy depletion
sets the stage or the cellular
atmosphere for absorbing
the nutrients youll be con-
suming shortly after you
train. The kicker is: your mus-
cles will devour more of the
nutrients that you provide
during this time period than
any other time of day.
During this key period of
time, you can trigger muscle
growth and fat loss or you can
fall victim to the cold-heart-
ed attacks of catabolism and
actually lose muscle as a
result of your workout. Thats
right! If you fail to provide the
right nutrients during this
critical time period, it will wreak
havoc on your muscle growth! Its
like doing 65 MPH in a Mercedes
and then throwing it into reverse!
Anabolic means youre building
muscle and gaining strength. And
when you take advantage of the
anabolic window, you unlock new
muscle-building potential... the key
to progress!
Insulin is the Most
Powerful Muscle-Growth
and Recovery Hormone;
Insulin Drives Amino
Acids Into Your Muscle
Cells
Grab a pen and take notes.
Heres how it works. Eating carbs at
the right time causes a release of
insulin. When its released into the
bloodstream after a workout in the
presence of amino acids, it drives
the amino acids and carbohy-
drates into your muscle cells. High
blood insulin levels increase pro-
tein synthesis (anabolism) in your
muscle cells up to 50%. Thats just
the first part.
Whats more, resistance training
stimulates protein synthesis up
to 100%. And amino acids intro-
www.muscle-link.com
05 IFBB Ms. Olympia
Scenes from the
Greatest
Womens Pro
Bodybuilding
Show
on Earth
05 IFBB Ms. Olympia Results
1) Yaxeni Oriquen, $30,000
2) Iris Kyle, $18,000
3) Dayana Cadeau, $10,000
4) Jitka Harazimova, $7,000
5) Brenda Raganot, $4,000
6) Bonny Priest, $2,000
7) Betty Viana
8) Betty Pariso
9) Rosemary Jennings
10) Antoinette Norman
11) Mah-Ann Mendoza
12) Tonia Williams
13) Annie Rivieccio
14) Marja Lehtonen
15) Desiree Ellis
Pump & Circumstance
on page 302.
Photography by Bill Dobbins
Location: Las Vegas
Date: October 1415
Winner: Yaxeni Oriquen
1) Yaxeni Oriquen
2) Iris Kyle
4) Jitka
Harazimova
5) Brenda

Raganot
6) Bonny
Priest
7) Betty Viana
3) Dayana Cadeau
8) Betty Pariso
9) Rosemary

Jennings
The top three
pose down for
the gold.
BODYBUILDER OF THE YEAR: Ronnie Cole-
man, who else? At 41 the Big Nasty rolled to his re-
cord-tying eighth consecutive Mr. Olympia title, sharing
the crown with his idol, Lee Haney. The scary
thing is that Coleman looked simply terrific at that
advanced age, carrying 285 pounds on his 511
frame, and says itll feel divine to make it nine in
2006.
RUNNER-UP:
Gustavo Badell.
The Freakin Rican,
now living in Las
Vegas, opened the
year with a victory at the IRON MAN Pro, took third
at the Arnold Classic and duplicated that placing at
the Olympia. Plus, he upset Coleman in the Chal-
lenge Round, which really upset Coleman.
NEW KID ON THE BLOCK: Branch War-
ren, overlooked in his rookie season in 2004, took
care of that in 05 with back-to-back victories at
the Europa Supershow and Charlotte Pro and an
eighth-place finish in his Olympia debut, proving
that hes much more than a great set of wheels.
ROOKIE OF THE YEAR: Mark Dugdale.
Muscular Mark placed eighth in his pro debut at
the IM, was ninth at the Arnold two weeks later and
then took a disputed sixth at the San Francisco.
Not too shabby, considering that those were tough
lineups.
COMEBACK OF THE YEAR: Troy Alves.
After a dreadful 15th-place finish at the 04 Olym-
pia, Troy finished third in the IM, a show that many
people thought should have been his. He followed
that up with an eighth-place landing at the Arnold
and a fourth in San Francisco. A leg injury prevent-
ed him from redeeming himself at the 05 Olympia,
where he could have been a likely top-10 pick.
Bodybuilder of the Year
L.T. picks
the best of
the best
May I
Have the
Envelope,
Please
2005 Awards Dept.
NEWS & ViEWS
Lonnie Teper's
C
o
n
t
e
s
t

p
h
o
t
o
g
r
a
p
h
y

b
y

B
i
l
l

C
o
m
s
t
o
c
k

f
r
o
m

w
w
w
.
g
r
a
p
h
i
c
m
u
s
c
l
e
.
Coleman
is king.
Anthony:
Most
entertaining.
Roberson.
C
o
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t
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s
t

p
h
o
t
o
g
r
a
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b
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B
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C
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c
k
MOST OVER-
LOOKED: David
Henry. With the
exception of the Wild
Card Challenge, held
with the Figure and
Fitness Olympias on
the night before the
Mr. O, Henry was
overlooked in every
contest last year.
Though he won the
Wildcard show, David
was seventh at the
IM, 12th at the Ar-
nold, seventh at the
San Fran, fourth at
the Europa and 14th
at the Oand should
have finished higher in
every one of them.
MOST ENTERTAINING: The Marvelous One,
Melvin Anthony.
RUNNER-UP: Franklin Roberson. However,
its time to come up with a new outfit, Franklin.
MOST DISAPPOINTING: Big Alexander
Federov got a lot of pub, but the might didnt
match the hype, as he finished in a tie for last in his
Olympia debut.
More Awards
MOST ALTRUISTIC : A group award to all the
folks who gave their time and money to participate
in the first annual Shawn Ray Pro Fitness
Golf Invitational, held July 15 at the Black Gold
Golf Course in Yorba Linda, California, for the
benefit of Childrens Hospital of Orange County.
Too many players to mention came out for the
event (see the picture with many of your faves
on page 288), so lets just say, great job, every-
one, for raising $30,000. Mike Dragna came
all the way in from Hawaii, and Bill Wilmore
and Dayana Cadeau made the five-hour trip
from Florida to contribute.
MOST CREATIVE: Dan Solomon, who
developed Pro Bodybuilding Weekly, an
Internet-radio talk show that was launched in
June and that was still going strong in Novem-
ber. Solomon and cohost Bob Cicherillo
(Shawn Ray filled in for Chick one week) have
brought the biggest names in the game to
the show, which can be heard throughout the
CUTLER
and a slew of
muscle stars
are captured
by the N&V
candid
cameras.
Page 291
RIPPED
If this is the
most cut man
in Vegas,
why isnt he
smiling?
Page 288
FRIENDS?
Just exactly
what were
Roland
and Gunter
doing at the
Washington
IM?
Page 289
Henry.
Badell was
ba-a-a-d.
Federov.
Alves.
Dugdale.
New kid
Warren.
world by anyone with Internet access. Live
shows air every Monday at 8 p.m. EST/5
p.m. PST and are available for on-demand
replay and Podcasting. Check it out at
www.ProBodybuildingWeekly.com.
BEST HAIR: J.M. Manion, who
else? As always, J.M. bobbed and weaved
around questions concerning the legiti-
macy of his crop during Olympia Weekend.
Despite the controversy, J.M. wins going
away.
MOST RIPPED: Photographer Irv
Gelb, who had his new shirt torn to shreds
by my crack security crew as he tried to get
into the Junior Cal without a ticket last year.
Hey, Irv, you didnt think I ran a tight ship at
my small event, huh? Okay, Ill buy ya a new shirt for his years
show. And you can have two tickets if you want.
Success Story: Van "SUV" Anthony
This nice, buffed, young-looking dude, whom I first met
when he took the overall crown at the 03 North Carolina
Championships, has a lot more going for him
than a glittering NPC rsum (seven overall
titles) and the pro status he earned last year by
winning the masters overall at the North Ameri-
can Championships.
Van, a lifelong North Carolinian, served as
a security specialist in the U.S. Air Force from
1982 to 1988 and is currently employed by the
State of North Carolina as a probation officer.
The 42-year-old Anthony and his wife, Sheila,
are the proud parents of Christopher Ray
Anthony, 19, and Shawn Ray Anthony,
16. How did you come up with the latter name,
Van? Chris attends North Carolina A&T University
in Greensboro; Shawn is a sophomore at Rocky
Mount High.
Anthony, who has competed since 1989, is
56 and has gotten up to 250 pounds in the
off-season in preparation for his pro debut, which
most likely will come at the Pro Masters World
Championship on April 15 in New York.
In his spare time Anthony, who trains at a local
gym in Rocky Mount, is a motivational speaker
and has made several appearances at local
schools, talking to students about education, health and
drugs.
No matter where you finish in New York, Van, Id say
youre already a big winner in the contest called life.
A New Swami?
Gabriel Olivera, holding up his favorite mag at right,
won L.T.s Olympia predictions contest, earning a years free
subscription to IRON MAN and, of course, the chance to get
his picture in this column. Just dont get too good at it, kid.
NPC Contests Dept.
A real selloutEverybody knows what a terrific event
Eighteen professional bodybuilders, fitness athletes and
figure competitors, among others, teed up for the Childrens
Hospital of Orange County last summer.
Pro Bodybuilding Weekly dynamic
duo: Cicherillo and Solomon.
Find L.T.s
reports and
commentary on
the Web at www.
GraphicMuscle.
com.
Gelbs
cuts.
Gabe
Olivera.
J.M.s
hair.
Van
Anthony.
T
e
p
e
r
the Brad and Elaine Craigproduced
Emerald Cup has been since its inception
24 years ago. Last years contest drew 300
competitors (including pro fitness athletes)
and more than 6,000 in the seats over two
days. But thats not the only dandy event the
Mill Creek, Washingtonbased couple put
on. Theyve also promoted the Washington
IRON MAN with tremendous success for 13
years. The 05 edition of that endeavor, held
October 1, saw more than 100 contestants
perform in a sold-out auditorium at the Mey-
denbauer Center in Bellevue.
Congrats to mens overall champ Arnold
Littlejohn and to fitness and figure winner
Viko Newman. Gunter Schlierkamp and
Roland Kickinger were the guest posers,
and Brad, who works in the Seattle Police
Departments Violent Crimes Unit, didnt have to
arrest a soul.
Watch Out For: Miguel Oliviera
Okay, so Miguel Oliveira, who placed 11th
at the Europa and ninth at the Charlotte Pro,
may be a strange choice for someone to keep
an eye on, but Im impressed with the guys
physique and feel he has the goods to move up
the ladder next season. Oliveira, a 36-year-old
Brazilian and South American champion, is a
big dude, at 511 and 255 pounds, with a good
shape and round, full muscles. When I see him, I
always call him Sergio, as in Oliva.
Miguel gets up to 295 pounds in the off-sea-
son, and, if he can sharpen up at 250 to 260
onstage next year, he'll be a force to reckon with.
Oliveira is currently living in Atlanta, trains at
the Golds Gym in Sandy Springs and is also a
personal trainer when hes not guarding the door
at local nightclubs to make sure folks dont try
to sneak in for free. This cat could work security for me
anytime!
To contact Miguel, call (678) 760-6124, or send e-
mail to miguelevolution@hotmail.com.
Success Story: Sonja Lynch Bruce
Sonja Lynch Bruce, who earned pro status at the
Team Universe Fitness Championships last season
under the guidance of IFBB pro Roc Shabazz,
does a helluva lot more than flips and biceps curls.
For starters, the 30-year-old Bruce is a military police
captain in the Army, has a degree in broadcast jour-
nalism (with minors in political science and dance)
from Appa-
lachian State
University in
Boone, North
Carolina, and
is currently
working on
her masters
in exercise
science at the
University of
Georgia. She
North-of-the-
California-(and
Oregon)-border
action at the 05
Washington
IRON MAN
P
h
o
to
g
ra
p
h
y
b
y
G
a
rry
B
a
rtle
tt
05 Canadian Championships
Autumn
Raby,
Womens
champ.
Simon
Voyer,
Mens
Overall
winner.
Valentina Chepiga
gives a thumbs-up
to mens overall
champ Arnold
Littlejohn.
Fitness pro,
West Point
instructor,
military
commander
and mom
Gunter presents
fitness and fig-
ure winner Viko
Newman.
Gunter and Roland try out their
new ventriloquism routine.
is also a single parent to six-year-old Jacob, quite an
athlete himself, with passions for soccer, tennis and tae
kwon do.
In June the 53 1/2, 130-pound Sonja will begin
a teaching assignment in physical education at the
United States Military Academy at West Point.
Bruce says she first joined the Army because of
the route not taken and the physical and mental chal-
lenge. Well, not even the Army could provide enough
physical fitness for this sexy soldier, and she started
exploring bodybuilding and road racing.
Bruce was with the 3rd Infantry Division when she
entered her first contest, the Southern Isle in Savannah,
Georgia. Her competitive juices really began flowing
when she met Jen Hendershott in 2004so much
so that she came back and earned her pro card in 05
after finishing 11th at the 04 Nationals.
Bruce is now training hard with Ty Ropeman
Felder in Atlanta while doing the left, right, left for the
Army. To say this lady is always on the move is akin to
saying Ropeman got fairly lean during his competitive
days.
Atten-shun, for sure!
Condolences Dept.Norm Dabish
The life of one of the industrys class acts was cut
way too short when Norm Dabish died from a heart
attack on October 21 at 46. Norm cofounded Power-
house Gym International 30 years ago, and the com-
pany has grown to 300 gyms in 15 countries.
Norm, who was usually seen in the company of
brother Will and sister Krystal, was always a com-
plete gentleman. IRON MANs condolences go out to
the Dabish family.
Even though Miguel
Oliveira has not placed
in the money as a pro,
L.T. says to keep an
eye on the 511, 255-
pound former Brazilian
champion, who is now
living in Atlanta.
Making two totally different scenes
with ease. Sonja Bruce poses with
new trainer Ty Ropemen Felder
(above) and marches in a military cer-
emony at her other job.
Norm Dabish,
19592005.
For a flash
report on the
05 NPC National
Bodybuilding
and Fitness
Champioinships,
see page 306.
T
e
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T
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p
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r
v
Up, Down and Round the 05 Olympia Weekend
Photography by Dave Liberman and Lonnie Teper
L.T. was the hostand Timea Majorova was the
most as his cohostfor an hour segment of Fit
TV, which was broadcast from the Bodybuilding
.com booth.
Take the bus and leave the driving
to us. One of the large vehicles
that carted folks to and from the
Expo.
Class with mass. Jay Cutler is always
accommodating to his enormous bevy
of fans, contest time or not.
The boys at Gamma-0, including new signee
Chris Cook, proved their product really does
boost testosterone levels!
Dave
Liberman,
fanny
pack
intact, as
always,
chal-
lenged
Troy Zuc-
colotto
for Best
Dressed
at the
Expo.
L.T. con-
gratulates
Davana
Medina for
her three-
peat in
the Figure
competi-
tion. Or is
he asking
for thirds
from the
dessert
menu?
Ohio figure competi-
tor Linda Reho (right)
and the lovely Chris-
tine Pomponio-Pate.
Gus Malliarodakis and Den-
nis Newman, stars of Gus
Turcottes No Pain, No Gain,
which hit theaters in Decem-
ber, take time for a photo op.
IM research guru Jerry the Brain Brainum
gets the scoop from Bruce Kneller and Rich
Gaspari about Gaspari Nutritions hot new
products.
Brenda
Kelly
would give
you the
shirt off
her back,
as would
everyone
at the
Body
building
.com
booth.
Bob Bonham says
if youll train at his
Strong & Shapely Gym
in East Rutherford,
New Jersey, you can
look as good as NPC
figure standout Chris-
tine Camacho. Well, at
least as good as Bob.
Mervin Petralba lets everybody know about the
great contest thats up nextthe IRON MAN
Pro, set for February 18, 2006, at the Pasa-
dena Civic Auditorium.
Kim Kleins father, Francis
Scheidler, needed a baseball
bat to fend off Kims fans,
while Mom Joanne kept
watch from the other side.
To contact Lonnie Teper
about material possibly
pertinent to News & Views,
write to 1613 Chelsea
Road, #266, San Marino,
CA 91108; fax to (626)
289-7949; or send e-mail
to tepernews@aol.com.
N
e
v
e
u
x
J
u
n
e

M
o
n
r
o
e
Lee Priest
may not
have
competed
in the O,
but he
was gun-
ning for
the fans
in front of
the Twin-
lab race
car
IRON MAN Hardbody
Height: 59 Age: 27 Weight: 140-145
Hometown: Cleveland, Ohio
Current residence: Cleveland, Ohio
Occupation: Restaurateur, IFBB professional
figure athlete, fitness model and spokesperson.
Marital status: Engaged.
Workout schedule: When I need to build
muscle, I train two bodyparts per session, three
days per week. On Saturdays, I train with
Mike Davies and his Fitness Factory athletes at
World Gym in Columbus. Three times a week,
I perform high-intensity non-weight-bearing
cardio for one hour, and on other days I do
cardio in the morning for 30 minutes. I always
look for opportunities to exercise, and Ive even
been known to turn a trip to the grocery store
into a powerwalking session up and down the
aisles.
Sample bodypart workout (shoulders):
Dumbbell overhead presses, 4 x 15; one-arm
laterals, 4 x 10, supersetted with inverted
lateral raises, 4 x 6; Arnold presses, 3 x 10;
plyometrics between sets, 1 minute.
Favorite foods: For everyday life, I
enjoy everything on the Octane menu, but
my favorites are the Granola emPower Bars,
the Power-Nut Smoothie, the Blue-Walnut
Chicken Wrap and lots of colorful veggies. My
precontest favorite is oatmeal with egg whites.
Its the perfect meal!
Factoids: Has a B.A. in graphic design from
Ohio University, played Division I volleyball
at Ohio University and was a 96 Ohio state
high jump champion. I also have two fantastic
stepkidsRay and Sandy.
Future plans: I have a passion for inspiring
others to be fit and healthy and to live life to
its full potential. My mission is to expose as
many people as possible to the benefits of all
aspects of a healthy and balanced lifestyle:
psychological, spiritual, physical and emotional.
My partner (and soon to be husband), Sam
Eells, and I intend to spread our Fuel 4 Life
message via our restaurantOctane Cafe.
We aspire to educate people and provide
convenient, healthful meals across the country
by expanding our franchise model.
Contact info: valerie@octanecafe.com
Sultry
Figure Pro Valerie Waugamans
Star Is on the Rise
Ascending
Siren
IRON MAN Hardbody
IRON MAN Hardbody
IRON MAN Hardbody
IRON MAN Hardbody
IRON MAN Hardbody
IRON MAN Hardbody
Ruth Silvermans
PUMP & CiRCUMSTANCE
VEGAS NOTES, PART DEUX
Come and Get It
More tales from the Orleans, and the
convention center, and the bus
Pump & Circumstances
blowout coverage of the 05
Olympia Weekend, which
began in the January issue,
continues.
Theres no shame in finish-
ing out of the top five at the
greatest womens fitness
show on earth but, unfor-
tunately, not much cash in
it. As the money awards
indicate, athletes like Tanji
Johnson end up competing
for the glory of it (among
other intrinsic rewards). To
add just a little more glory
to the pot, IMs giant Ms.,
Fitness and Figure O pictorial,
which begins on page 254,
celebrates the women of the
05 Olympia through the im-
ages of Bill Dobbins, Bill
Comstock and John Balik.
I guarantee you wont see the
likes of these photos in any
other muscle magazine on the
stands. Think about it.
Was it really the greatest wom-
ens fitness show on earth? It
was so good, Tanji could only
get 10thwith her cute little
bod and her groovin moves.
See page 254 for more.
For thousands of
photos from all
the 05 Olympia
competitionsplus
audio reports and
a whole lotta other
neat stuff, check out
the all-new www
.GraphicMuscle.com.
PHOTO-OPS
Theres no
reason to be-
lieve that this
reflects Stacy
Simons
feelings
about com-
ing in 11th at
the Fitness
Odespite
a sixth-place
showing in the
long routines.
The 57
human pretzel
from Jersey
appeared to
be completely
recovered
from a bro-
ken hand
she incurred
last spring.
Though
she hit the
stage with
a revamped
bodyas well as a new routineSimons still couldnt get the Olympia
judges to like her look. Say a-a-a-a-h.
Tongue Shot
Speaking of maids who
missed out on a money
prize
PROPS
Europa Supershow lightweight winner Tonia
Williams shed the very-mini skirt she was
wearing early in her Ms. O posing routine but
kept on these demure pumps throughout.
And views (see next page)
So much behind-the-scenes stuff was flying
in the weeks following the Olympia, its amazing
that more of it didnt hit the fan. One issue that
was still to be determined as this issue went to
bed in late November was a proposal made by
Bob Cicherillo, athletes rep for the pro men,
at the Pro Division meeting that was held dur-
ing Olympia Weekend: that the posing round
should no longer be scored in professional
bodybuilding competitions. It was tabled, pend-
ing a vote by all the bodybuilders, men and
women. Cicherillo took his case to the athletes
via the Web-vine but didnt seem to be making
much headway. Eventually, he started backing
off, suggesting other changes in the structure
of bodybuilding competition, but still, you have
to wonder what this is really about.
Bobs sincerity in wanting to improve the
lot of his constituentsi.e., the pro menis
evident in the passion he brings to his role of
athletes rep, but his if-you-dont-agree-with-
me-the-terrorists-win approach to persuading
folks rubs many the wrong way. Also at issue:
In addition to his volunteer gig as athletes rep,
Cicherillo works for the Olympia promotersas a co-emcee of several events he was all
over Big O Weekend like oil on troubled watersand has announced online that hes been
hired as part of the production team for 2006. That should be reassuring to female athletes
who were not impressed by his apology for the hatin remarks he made about women
flexers that were quoted in the promoters magazine last fall (see my comments at Graphic
Muscle.com on the stir caused by that chain of events).
Cicherillos argument that IFBB judges arent really scoring [the posing round] anyway, and
it only adds to the confusion of getting a true score for your efforts, as he said in a statement
posted at one of the popular bulletin boards, is disin-
genuous. If its a given that the panel will find a way with
the scoring to pick the winner it chooses (and whats
wrong with that, really?), then it doesnt matter how you
slice the judging rounds.
The artistic presentation of muscle in motion
is a key element in physique competition, but the
traditional parade of 12 (or more) hulks aflexin may
not be exciting enough for those who want to WWE-
nergize the Mr. O into something wrestling fans might
pay per view to see. Call me a conspiracy theorist,
but its easy to make the leap from devaluing the
posing round to eliminating it as part the program at
the mens finals and replacing it with some as-yet-to-
be-determined event thats even more thrilling than
the challenge round. (Maybe the guys could do their
routines on Saturday afternoon at the expo, after the
prejudgingthey could take a bus.)
Given that the promoters disinterest in womens
bodybuilding is not even barely concealed, and given
that the women are mostly so much better at the pos-
ing thing than the guysdont think for a minute that
the womens finals didnt draw a huge crowdits hard
to see where they would benefit from the proposed
change. Whether it passed (athletes votes were due
in to pro headquarters by December 1), you cant help
thinking that those who want to reinvent bodybuilding
competition, have not yet put away their screwdrivers.
C
o
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s
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p
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a
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y

b
y

B
i
l
l

C
o
m
s
t
o
c
k

a
n
d

B
i
l
l

D
o
b
b
i
n
s
NOTES ON VOTES
Speaking of Props
No parade of
hulks aflexin
here (clock-
wise from top
left): Dayana
Cadeau, Marja
Lehtonen and
Tonie Norman
posed pretty
for apprecia-
tive crowds at
the expo.
FACES OF THE O
Butter wouldnt
melt. Tracey
Greenwood said
no to smack
(see page 305).
Check out
her wheels!
Terry
Hairston
indicates
one the of
bodyparts
that earned
his wife, Kim
Harris, third
in her class
at the Eu-
ropa.
Speaking
of ladies
who
settled
for glory,
Canadian
contes-
tant Jane
Awad,
here with
Brooklyn
B.F. Chris
Tsug-
ranes,
was 16th
in the
Figure O.
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PUMP & CiRCUMSTANCE
ACHI EVEMENTS
Keep On Truckin
Heather Lee wasnt even in the competition at
the MHP New Jersey Strongest Man contest,
which was held at Bob Bonhams Strong &
Shapely Gym in Rutherford in September, but
she was ready to lend a hand with a vehicle
that was blocking the driveway. A top-ranked
national-level bodybuilder, Lee skipped the
Nationals this year to focus on other pursuits,
including powerlifting and strongwoman
events. Whatever she does, though, you know
shes in it for the long haul.
Heather
Lee.
A couple of months ago I
held back on a story because
it clearly wasnt over and
was likely to have many new
developments by the time
the issue on deadline got into
readers hands. Imagine how
smart I felt when I got a load
of the current issue of another
muscle magazine, whose
editors must have believed
the load some of the principal
players were slinging back
then.
It all started in September,
when bodybuildings answer
to The Honeymooners,
Craig Titus and Kelly
Ryan, announced on the
Pro Bodybuilding Weekly
Web-radio cast their involve-
ment with a new organization,
Womens Physique Interna-
tional, call letters WPI. Talk
about things that make you go hmmm.
Before inquiring minds could investigate, however, the Tituses took it
back, with Craig declaring on the home page of his Web site, After giving
careful consideration and reviewing contractual obligations with current
sponsors as well as being members of the IFBB, Kelly and I have decided
to withdraw ownership of WPI. One couldnt help wondering, though,
when, in his parting shot, he repeated, We in no way, shape or form have
anything to do with the WPI at this time. The emphasis is mine, but, well,
never say never, eh, Craig?
Rumors of the new organization continued to swirl among those who are
into these things. In early November the swirl was upgraded to a category-
one melodrama when they WPI-pped it outthey being the WPI organiz-
ers and it being a Web site declaring their intention to put on professional
and amateur competitions in fitness, figure and womens bodybuilding.
In case you missed the point, the detailed rules and regulations included
several allusions to perceived problems with the establishments organiza-
tion; for example, WPI competitors have the right to freedom of speech
and may express their opinion in any form of media, and, WPI judges will
strictly be prohibited from any interviews in all forms of media.
Several weeks later, however, the sites numerous coming-soon pages
had yet to be filled in, including the still-empty calendar of events, and the
buzz was taking a wait-and-see attitude as well. The reason I bring it up at
this time is that well undoubtedly be into the next chapter by the time you
read this, and youll want to be up to speed (check out my post-Olympia
comments on this at GraphicMuscle.com as well).
Will that chapter include Titus and/or Ryan? Your guess is as good as
mine. Of course, by the time you read this, well know whether either is
planning on competing in the IFBB in the near future, which could be a hint.
WPI-ing It Out
I NSURRECTI ONS
Kelly said no, no to the new
organization, but is there yes,
yes in her eyes?
Meanwhile, back on the Web-vine
Gluteus to the Max
NPC body-
builderand
occasional
figure com-
petitorCaro-
lyn Bryant,
who orga-
nized a cash
award for the
flexer who
had the most
femininity and
grace at the
Ms. Interna-
tional, has
put on her
thinking cap
for 06. In ad-
dition to the
second edi-
tion of that event, she was seeking sponsors
forand permission to holda golden-glutes
contest at the Arnold Fitness Expo. And who
exactly would that be benefiting?
EVENTS
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MORE COMMENTARY
One deci-
sion that gets a
thumbs-up for
the Olympia pro-
moters was the
one that brought
the womens
sports their very
own press con-
ference. Once
again hosts Tri-
ple H and Bob Cicherillo conducted a staged Q&A, doing
their darnedest to get the ladies of fitness, figure and womens
bodybuilding to insult each other. Once again, they were only
partly successful: The big three female flexersdefending Ms.
O Iris Kyle, defending Ms. O Lightweight Dayana Cadeau
and Ms. International champ Yaxeni Oriquenwere ready
to rumble. The fitness and figure gals, not so much.
Not even the considerable charms of Bobby Chick in a tur-
quoise pimp shirt could get Tracey Greenwood to take the
bait regarding a placing earlier in the year that shed reportedly
not been happy with. He got
her best butter-wouldnt-melt
smile instead. As for Bobs at-
tempts to ignite a red-hot rival-
ry between defending Fitness
O champ Adela Garcia and
Jen Hendershott, whod
beaten her at the International
in March, after he practically
begged them, Hendershott
finally gave it up: Shes my
friend, but I dont like her hair
today.
Didnt like her hair? Are
those fitness athletes badas-
ses, or what?
On the other hand, there
are few things that psych a
woman out more than a bad
hair day, and Hendershott did
win the contest, while Garcia
dropped to third behind Kim
Klein. Hmmm. Well, its not
up there with Ken Wallers
theft of Mike Katzs pos-
ing trunks in Pumping Iron,
but maybe Chicks antics got
more started than anyone
thought.
Naturally, the hosts had more success in sparking the Mr.
O competitors to talk smackalthough not even a direct
challenge from Gustavo Badell could get Ronnie Cole-
man to take off his shirtor his sunglasses. Despite some
pithy predictions from Mr. Nasty, all of which proved true when
he won his eighth consecutive title two days later, Quote of
the Press Conference honors went to Quincy Taylor, who,
speaking as one of the proportionately smaller-waisted com-
petitors, announced, I dont want to see no pregnant people
[onstage].
NOTABLES
Who would pass up a chance to run a picture of Denise Masino in a bustier, pussy or not?
Certainly not this snide reporter. Masino, who passed up the chance to put it on the line
onstage in Vegas (she qualified by taking second in the lightweights at the 04 Ms. O), had a
mission nonetheless: promoting and seeking distribution for Blood + Kisses, the erotic hor-
ror flick she produced and stars in with hubby Robert Masino.
Denise Masino changes the shape of horror, exclaims the headline at www
.BloodAndKisses.com. Now, for those who would question what the Masinos know about film
production, recall that they were not experienced publishers when they brought out Muscle
Elegance. Also that theyve produced more than their share of raw and uncensored videos
of elegant muscular ladies since then.
For updates on the fortunes of this venture, check out the blog by writer-director G Simp-
son at the Web site. According to the story synopsis, also found online, Masino plays an evil
countess who lures beautiful athletic women to an abandoned hotel in order to breed a race
of supervampires. Sounds like an inspiring documentary, Denise. Have you tried PBS?
Pet-rified. Theres no word on what role the kitty plays in Denises erotic opus.
Movie Mews
Denises pet project
It would take a lot more than
a bad-hair challenge to put
a dent in Ronnie Colemans
confidence.
Not even Cicherillos prom-
ise that no one was listen-
ing could get the fitness
or figure gals to dis each
other.
Dayana and Iris were ready to rumble, but even they, too,
talked of friendship as well as rivalry. The defending Ms. O
champs from 2004 finished behind Yaxeni Oriquen.
Talkin Smack
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Hair-raising press conference
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PUMP & CiRCUMSTANCE
05 NPC Nat i onal s Fl ash
For contest coverage and thousands of photos, visit IRON MANs www.GraphicMuscle.com.
Atlanta / November 1819
Photography by Bill Comstock and Bill Dobbins.
Mens Bodybuilding
Bantamweight
1) Roland Huff*
2) Dave Candy
3) Fernando Abaco
Lightweight
1) Sereiryth Leandre*
2) Henderson Gordon
3) Robert E. Lee
Welterweight
1. Jose Raymond*
2. Abiu Feliz
3. Carlo Filippone
Middleweight
1) Ricky Tricky Jackson*
2) Garrett Allin
3) Daryl Gee
Light Heavyweight
1) Charles Ray Arde*
2) Charles Dixon
3) Mark Erpelding
Heavyweight
1) Jonathan Rowe*
2) Mike Ergas
3) Darrell Terrell
Superheavyweight
1) Bill Wilmore*
2) Leo Ingram
3) Rudy Richards
Fitness
Class A
1) Heidi Fletcher*
2) Angi Jackson*
3) Nita Marquez
Class B
1) Tami Ough*
2) Lisa McCormick*
3) Corry Matthews
Class C
1) Jennifer Cassetty*
2) April Jacobs*
3) Alissa Carpio
*Qualified for a pro card.
Womens Bodybuilding
Lightweight
1) Carla Salotti*
2) Jamie Troxel
3) Lisa James
Middleweight
1) Norma Nieves*
2) Ellen Woodley
3) Lindsay Mulinazzi
Light Heavyweight
1) Dena Westerfield*
2) Debi Laszewski
3) Elena Seiple-Perticari
Heavyweight
1) Mimi Jabalee*
2) Jody May
3) Audrey Peden
You can contact Ruth Silver-
man, fitness reporter and
Pump & Circumstance scribe,
in care of IRON MAN, 1701
Ives Ave., Oxnard, CA 93033;
or via e-mail at ironwman@
aol.com.
N
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Bill Wilmore, Mens Overall.
Heidi Fletcher, Fitness Overall.
Mimi Jabalee, Womens Overall.
Samuel Turcottes Wild Bodybuilding Movie
NO PAIN
NO GAIN
by Gene Moze
Heres a great movie that every bodybuilder and fan of the sport should see. Its an action-packed, authentic muscle
movie from start to finish. In the past Hollywood filmmakers made movies using bodybuilders more or less as props
to showcase the talents of big-name stars. Take, for example, Dave Drapers small part in Dont Make Waves with
Tony Curtis, Claudia Cardinale and Sharon Tate as the stars. Muscle Beach Party, starring Frankie Avalon and
Annette Funicello, included a number of bodybuilders, such as Larry Scott. Then, in 1977, Pumping Iron broke the
mold with a documentary that launched Arnold Schwarzeneggers rise to movie superstardom.
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No Pain, No Gain is the first
movie in which the entire plot
and characters are all about
bodybuilding and the fitness
industry. Written, directed and
produced by Samuel Turcotte, it
portrays bodybuilding in a fun,
engaging light. But Turcotte also
tackles the serious sidethe steroid
factorand he pulls no punches in
the process.
This film is the realization of a
longtime dream, says Turcotte. I
have been involved in bodybuilding
since I was 15, and for years I have
wanted to see a film about this
fascinating and misunderstood
sport. Bodybuilding has long been
grossly misrepresented by the
media, and my film gives a more
balanced and truthful portrayal.
Starring renowned bodybuilders
Gus Malliarodakis, the 05 California
Bodybuilding Championships
masters winner, and former IFBB
pro Dennis Newman, the plot
revolves around Mike Zorillo
(Malliarodakis), who travels from
Ohio to Los Angeles to train to beat
his archrival Jake Steel (Newman) to
prove that natural science and hard
work can triumph over steroid use.
Great scenes abound in this
enjoyable one-hour-and-45-minute
romp through the muscle world,
including some really memorable
ones, such as Newman in his
private shooting gallery and an
over-the-top Jacuzzi scene at a wild
bodybuilding party. Another good
one takes place in Golds Gym,
Venice, when two-time Worlds
Strongest Woman Jill Mills bench-
presses 315 pounds for three reps
and then jumps off the bench and
exclaims, Whos your daddy! to fire
up her male training partner.
Newman gives a terrific
performance as the villain. I love
the Jake Steel character, he says.
He has all the qualities I love and
NO PAIN NO GAIN
Stars include bodybuilders Gus Malliarodakis and former
The supporting cast provides some great comedic performances.
hate about bodybuilding in one
package.
Malliarodakis, whos been
featured on the cover of IRON MAN
twice as well as on the cover of
Muscle & Fitness, gives an excellent,
low-key performance that shows all
the great qualities of bodybuilding.
His acting credits include a part as
a submarine officer in the Emmy-
winning Paramount TV miniseries
War and Remembrance and
numerous television commercials,
music videos and print
advertisements. He also recently
won the superheavyweight class
and overall in the open division
at the Sacramento Bodybuilding
Championships.
The supporting cast is first
rate, with some great comedic
performances, including a ruthless
sports-nutrition company owner
played by Kim Travis and a
computer nerd who helps Zorillo
find a steroid-free nutritional
formula that works better than
steroids. Cameo performances
by Lauren Powers and former
Romanian IFBB pro Emeric Delczeg
add to the drama. The scene where
fitness supermodel and IM covergal
Carmen Garcia walks down the
boardwalk at Venice beach in a
pink bikini with a pink poodle on
a leash is alone worth the price of
admission.
Turcotte has done a terrific job
bringing this fabulous film to the
big screen. Its won several awards at
film festivals. Turcotte was honored
at the Houston Film Festival
(Worldfest) as Best Director, First
Feature. I thoroughly enjoyed the
movie from start to finish and give
it a big thumbs-up, four-star rating.
Dont miss it when it comes to a
theater near you. Its a winner.
Editors note: For more
information and a preview, click on
www.no-pain-no-gain.com. IM
NO PAIN NO GAIN
IFBB pro Dennis Newman as archrival Jake Steel.
The movie portrays bodybuilding in a fun, engaging light.
310 FEBRUARY 2006 \ www.ironmanmagazine.com www.ironmanmagazine.com \ FEBRUARY 2006 311
T
Throughout the years
Ive had the opportunity
to meet and train with
some of the greatest
bodybuilders in the history
of the sport. Those I
admired the most all had
similar traits: They were
symmetrical, took pride
in their athleticism and
were strong. They thought
of themselves as strength
athletes who chose to
participate in physique
competition rather than
weightlifting. Quite a few
were champions in both
bodybuilding and Olympic
lifting. Two such men
were my first idols: Steve
Stanko and John Grimek.
After I saw their photos in
Strength & Health, I was
hooked.
Eventually, I got to know them
quite well, and my regard for them
went up another notch. Besides
being legendary athletes, they were
exemplary human beings. What I
admired most about them was their
strength. Grimek thought of himself
as a strength athlete first and body-
builder second. He always preached
the doctrine of having sufficient
strength to back up big muscles and
was willing and able to support his
beliefs. He was a member of the 36
Olympic weightlifting team before
he turned his attention to the new
sport of bodybuilding, but even
after he switched goals, he contin-
ued to train hard and heavy, just as
he had when he competed in Olym-
pic lifting. He once told me of the
time he cleaned 350, which he had
never done before. He proceeded to
press the weight, push-press it and
then jerk it. When I asked him why
he didnt do the three lifts separate-
ly, he replied that he wasnt sure he
would ever clean that much weight
again.
At an exhibition at the Los An-
geles Athletic Club in 1940, Grimek
cheat-curled 320 and pressed it
overhead. The photo of that amaz-
ing lift appeared in the March 71
edition of Strength & Health. He
weighed 185 when he did extraor-
dinary feats such as those and
many more, including supporting
a half ton overhead and deadlift-
ing 600. And he was undefeated in
physique competition, winning the
Mr. America title in 40 and 41. He
probably would have continued to
take the crown except that a rule
was enacted that forbade himor
anyonefrom entering the con-
test after having won it. In 46 he
captured the Most Muscular Man
title, and he was Mr. USA in 1949.
He retired undefeatedthe only
bodybuilder who ever earned that
distinctionand is considered the
greatest poser in the annals of body-
building. He really set the standard
for others seeking the ideal phy-
sique to emulate.
Grimeks closest friend, Steve
Stanko, was cut from the same
cloth. Both grew up in Perth Amboy,
New Jersey, became interested in
Olympic weightlifting and moved
to work and lift at the York Barbell
Club in the 30s. Steve, like Grimek,
was a weightlifter who later turned
to bodybuildingin his case, out
Strong
The Strength Factor In Bodybuilding
by Bill Starr
Shall
Survive
Only the
M
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of necessity. In 1941 Steve totalled
1,002 (press, snatch and clean and
jerk), becoming the first lifter to
break the 1,000-pound barrier. He
was on course to become a multi-
ple world champion when a severe
case of phlebitis, an inflammation
of the walls of the veins, curtailed
his lifting career. He turned to phy-
sique competition and became Mr.
America in 1943.
Stanko was still training, de-
spite his painful affliction, when I
joined Tommy Suggs on the staff of
Strength & Health in the mid-60s.
Naturally, there were a lot of exer-
cises that he was unable to do, but
on those he could work, he was im-
pressive. His favorite was the Weav-
er stick. A five- or 10-pound weight
was attached to a broomstick and
placed on the floor. With your arm
completely extended, you had to
lever the weight to horizontal. No
one in the York Gym could match
Stevenot Bob Bednarski, Bill
March, Joe Dube or Ernie Pickett
and he was in his 60s.
Vern Weaver was a protg of
Stankos and Grimeks from the be-
ginning of his bodybuilding career,
and he adopted their emphasis on
strength. Many who trained with
him and saw him lift in Olympic
contests will argue that he was the
strongest Mr. America ever. I saw
him do a rough version of a power
clean with 370 and jerk it.
I heard a story about Vern and
asked him if it were true. It was.
Seems he was run off the road and
ended up in a ditch with his car on
its side. He was so incensed that he
grabbed the underside of the car
and flipped it upright. That wasnt a
VW either but a full-sized American
model.
His successor to the top title in the
land, Val Vasilef, was, in my opinion,
even stronger than Vern and much
more athletic. The 64 Mr. America
possessed a rare combination of
natural strength and coordination
not seen in the physique world since
John Grimek. When he trained at the
York Gym, he would outlift all the
competitive weightlifters, including
superheavyweight powerlifter Terry
Todd.
No article dealing with strong
bodybuilders would be complete
without some comment on Marvin
Eder. Although he never won any
major titles, due to his being shafted
by the AAU, hes regarded by most
experts as the strongest physique
contestant in modern history. I hap-
pen to agree with them. Eder did
seven dips with 400 pounds around
his waist and a single with 434.
Throw in a 515 bench, a 355 military
press and a 550 squat for 10 reps,
all done at a bodyweight of 195 and
long before steroids came along, and
you can easily see why he belongs at
the top of the strength ladder.
There were lots of others who
were strength athletes as well as
physique champions: Bill Pearl, Ken
Waller, Chet Yorton, Mike Katz, Ser-
gio Oliva, John DeCola, Ed Corney,
Dave Draper, Bill St. John and, of
course, Arnold and Franco. Franco
Columbu, in particular, could have
contended for national titles in pow-
erlifting if hed been so inclined. He
wasntfor good reason. Bodybuild-
ing by then was a professional sport,
whereas powerlifting was purely an
amateur endeavor.
There were many more, but the
list is enough to get my point across:
All the top physique men in the
country incorporated lots of strength
work in their yearly routines.
And it just wasnt the bodybuild-
ers who were winning major titles
who were doing the heavy lifting.
Those starting out and on their way
up trained for strength as well. They
were following the examples set by
successful physique stars and un-
derstood the principle of building a
solid base for future definition work.
I trained with Bob Gajda in Chica-
go four years before he won the Mr.
American title. Id been competing
in Olympic lifting for five years and
had an excellent background of hard
training due to the influence of Sid
Henry, who coached me in Dallas.
Yet whenever I trained with Gajda, I
would stay sore for several days. He
carried a much larger workload than
I did and worked at a faster pace.
That foundation carried him to the
pinnacle of American bodybuild-
ing. Whenever I get on this subject,
I think of Ronnie Ray of Dallas. After
he won the Mr. Texas title, he began
competing in powerlifting and won
the Nationals within a year. The
heavy lifting hed been doing in his
physique workouts carried over to
the strength sport. In fact, he con-
tended that training for powerlifting
was a breeze after being a serious
physique contestant. I hate to admit
it, but I think hes right.
Then a number of events occurred
that altered the way bodybuilders
trained. One of the most important
was that Joe Weider made body-
building a professional sport and
got rid of the athletic points require-
ment. When the AAU ran physique
competitions, points for athletic
achievement were awarded at the
national-level contests. Those very
valuable five points often spelled the
difference between taking the top
honors and being an also-ran. They
could be acquired in a variety of
ways: earning a black belt in karate,
being on a championship team in
Only the Strong Shall Survive
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Bodybuilders should
cycle in power training.
John Grimek: As strong
as he looked.
high school or winning a weightlift-
ing meet. Since all the bodybuilders
of that era included one or more of
the Olympic lifts in their routines,
the easiest way to gain athletic
points was to lift in Olympic meets.
Another reason that the body-
builders lifted in meets: The phy-
sique contests were always held after
the weightlifting contests, and the
men who served as judges for the
lifting usually judged the physique
events as well. So bodybuilders who
competed in the lifting meet got to
display their physiques in a dynamic
fashion nine times prior to the body-
building contest, giving them a defi-
nite advantage over opponents who
didnt lift in the meet.
Once the athletic points were
dropped, however, there wasnt any
reason for bodybuilders to bother
with the Olympic lifts, and for the
most part they were dropped
from bodybuilding routines.
Concurrently, Nautilus machines
began pushing free weights to
the sidelines in commercial gyms
across the country. The concept
of doing just one exercise on a
machine was revolutionary, and
Arthur Jones, the inventor of
Nautilus, ingeniously married
his impressive machines to a
new method of training. It was
quick and easy to learn, and
gym owners loved it. Customers
could be in and out in half an
hour, and there were no loose
plates or dumbbells to clutter
up the place,
Due to the success of Nauti-
lus, more and more machines
came on the scene, each supposedly
better engineered and therefore more
functional than the last. As a result,
free-weight training became pass
except for those interested in Olym-
pic and powerlifting. Bodybuilders
didnt see the need to train heavy any
longer. That was strike two.
Strike three came during that same
time frame and may have been the
most damaging of all to strength
trainingthe rampant use of ste-
roids and other commercial anabolic
products. Now anyone who wanted
to get bigger and stronger had only
to obtain the required pharmaceu-
tical, and he was halfway home. It
really didnt matter what routine he
followed or how hard he trained.
Gains came if he took enough of the
magic pills or injections. When prog-
ress stalled, there was no thought of
working harder in the gym. Rather,
the course of action was to increase
the dose or add yet another type of
muscle enhancer into the mix.
Bodybuilders no longer studied
programs or examined training
methods in order to make improve-
ments. Instead, they gleaned the
pages of their new bible, The Physi-
cians Desk Reference, hoping to find
a tidbit of information in the hal-
lowed PDR to aid their cause. I dare
say that bodybuilders and competi-
tive weightlifters knew as much as
or more about the properties of any
anabolic product as doctors and
pharmacists.
Once a selection was made, pro-
curing the drug was a simple matter.
Nearly every gym that catered to
bodybuilders had an in-house deal-
er, and every town had at least one
drug doctor. When I lived in Venice,
California, in the early 70s, the
most popular drug dispenser
operated in the center of town,
only a short walk from Golds
Gym. Talk about convenient. The
patient handed the doctor a shop-
ping list; the doctor wrote the pre-
scriptions, collected his fee and
sent the happy athlete downstairs
to the pharmacy he owned to have
them filled.
Within a decade the concept of
doing some heavy training in order
to establishor reestablisha
solid foundation of strength was
virtually lost. Sure, a few body-
builders were quite strong, espe-
cially in comparison with their
peers, but they werent even close
to being in the same class as those
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Marvin Eder
once did seven
dips with 400
pounds strapped
to his waist.
Powerlifting for a
couple of months can
build strength and
more mass.
Heavy work on the big basics can
help you prevent injuries.
mentioned above. In most cases,
when the bodybuilder went off the
juice (which was never for very long),
his strength dropped appreciably
because it was based on chemicals
rather than hard work. The notion of
hammering away with heavy weights
during those layoffs from taking the
drugs never entered their heads.
They just started the next cycle a bit
earlier than planned
It got to the point where young
bodybuilders really didnt have any
models to follow, such as we had
with Grimek, Stanko, et al. Even if
someone could afford the costly
pharmaceuticals, his lifestyle was
a world apart from those of profes-
sional bodybuilders. The programs
presented by the pros do not relate to
99 percent of those who read IRON
MAN and other publications aimed
at bodybuilders. Typical readers who
are interested in improving their
physiques have jobs or are full-time
students. They also have family re-
sponsibilities and social obligations
that leave them only a few hours
per week for training. Their motives
for lifting weights are different from
those of the pros as well. Amateurs
are mainly looking to add muscular
size and shape to their physiques
while improving their fitness and
overall health. They understand that
training benefits their mental as well
as physical states and heightens their
self-esteem. They like to look good
in a bathing suit and take pride in
the results of their work in the weight
room. And, most important, they
arent willing to risk short- or long-
term health problems by using ana-
bolics in any form.
Those are the people Im address-
ing here. Theyre the trainees who
need to consider the value of includ-
ing some strength training in their
yearly routines.
After my Hopkins athletes had
used up their eligibility, the majority
switched from pure strength train-
ing to bodybuilding. While many
organized their own programs, a lot
of them came to me for advice. I told
them that even though they were
training on a bodybuilding routine,
they should not completely eliminate
strength exercises. If they wanted to
become more muscular, they should
set aside some time during the year
Ad
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Six to eight weeks of strength
work can do great things for
your physique.
for increasing overall strength.
Their comments usually went
something like this: I dont care
how much I can lift anymore. I just
want to get a six-pack and add a few
inches to my arms and chest. Heavy
lifting is history.
Yet another objection to my idea
comes from the aspiring bodybuild-
ers I encounter at fitness facilities
and gyms: Im not interested in
seeing how much I can squat or
deadlift, although I would like to
add 20 pounds to my bench. Im not
into powerlifting at all.
Being a patient man, I explain,
How much total work and intensity
you put into your workouts is com-
pletely dependent on how strong
you are. More strength also enables
you to recover from a tough session
faster. Strong muscles and attach-
ments are less likely to get hurt, and
when they do get injured, they heal
more rapidly.
That gets their attention, so I
go on: Whenever you improve
strength in a major muscle group
such as the back, legs or shoul-
der girdle, you can use that newly
gained strength to help you define
parts of those larger groups, such
as the middle portion of your back,
and do more specialized work for
the smaller muscles, like the bi-
ceps and calves. By that time Ive
convinced them that they should
do some strength work during the
year and am helping them outline a
program they can use right away.
High pulls are a great exercise to
include in the strength cycle. Both
wide- and clean-grip pulls are not
that difficult to learn, and they work
all of the muscles of the back in a
dynamic fashion. Its obvious that
high pulls are beneficial for build-
ing back strength, but what most
trainees dont understand is that
theyre also valuable to anyone who
wants to get bigger armsas are any
other pulling movements done with
heavy weights: power cleans, power
snatches, bent-over rows, shrugs and
deadlifts. All of those lifts involve the
prime movers of the upper arm, the
brachialis and brachioradialis. When
those muscles are made consider-
ably stronger, you will be able to
handle more weight plus additional
reps on a variety of specialized bi-
ceps exercises.
The same idea holds true for the
triceps. Take a few months and im-
prove your strength on weighted
dips, flat- and incline-bench presses
and overhead presses, and youll find
that you can use higher poundages
on your auxiliary exercises for your
triceps.
For example, lets say that Bob
can incline-press 290 and flat-bench
press 350. Because of his strength, he
uses 180 for 15 reps on triceps push-
downs and does his straight-arm
pullovers with 125 for 20. In compar-
ison, Ralph can only incline-press
225 and bench 300. The most he can
do is 15 reps on the pushdown with
90, and on the straight-arm pull-
overs hes been stuck at 65 for 20 for
several months. Which one of those
bodybuilders is going to have the
most impressive triceps?
Looking at it from another per-
spective, lets say that you can
back-squat 350x5. You take a couple
of months and concentrate on bet-
tering that lift to 405x5, and when
youre done, the amount of weight
you can use on specialized leg move-
ments like leg extensions, leg curls,
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Machines should
play a minor
role in a strength
phase.
Low-down, low-rep
squatting will pack on mass.
Franco Columbu
often deadlifted
giant poundages
in his workouts.
Even dogs were
impressed.
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the adductor machine and calf rais-
es will go up in direct proportion to
the gains you made on the squat. Its
simple logic that seems to have been
lost along the way.
When you finally decide to in-
clude some strength training in
your yearly bodybuilding schedule,
there are two approaches to choose
from. Your selection will be a mat-
ter of individual preference. What
the majority of the bodybuilders in
the 50s and 60s did was set aside
six to eight weeks in which they did
strength work exclusively. During
the strength cycle they also added
bodyweight, knowing that one of
the best ways to get stronger was to
get bigger. Since the most important
contests corresponded with the
national-level Olympic meets in late
spring and early June, they did their
longest strength cycles in the sum-
mer.
Primary, big-muscle exercises
took priority. Some dropped all
auxiliary work for the smaller
groups, while others included a
few exercises for parts that needed
more attention. Programs were built
around handling heavy poundages
on squats, flat- and incline-bench
presses, overhead presses, weighted
dips, high-pulls, bent-over rows,
shrugs and power cleans and power
snatches, and a number also did full
snatches and clean and jerks.
Reps were in the low rangesixes,
fives and threeswith six to eight
sets being the norm, They trained
much like the Olympic lifters, doing
one core exercise for each major
muscle group per session. Their
intent was to get as strong as possible
and not worry about their overall
appearance.
At the conclusion of the strength
cycle they went back to their former
routine and started dropping body-
weight. As Ive already mentioned,
the boost in overall strength helped
them to charge through their lower-
weight, higher-reps routines. They
did two more, shorter cycles just
before Christmas and again at the
end of winter. Gains came continu-
ously throughout the year and culmi-
nated onstage at the Mr. USA or Mr.
America shows.
It should be noted that a number
of bodybuilders lifted in Olympic
meets to make improvements in one
of the contested lifts, realizing that
the competitive atmosphere would
elevate them to higher levels.
The second method of including
some strength work in a yearly rou-
tine appeals to lots of bodybuilders
because it lets them keep a great
many exercises in their programs
and they enjoy the variety that af-
fords. You work only one of the
major muscle groups in a strength
set-and-rep formula and continue to
train the rest of your body as always.
For example, for two months you
attack your back with those exer-
cises I recommended, using lower
reps, trying to move the top-end
weights up as high as possible. Its
a smart idea to set some realistic
goals before embarking on any
strength program. Then, when you
reach those goals for the back exer-
cises, give another major group the
strength treatment. Make sure that
you always put the strength exercise
or exercises first in your workouts.
Changing the way you attack the
various muscle groups throughout
the year is very beneficial. It lets you
steadily improve strength in the big
muscles, which, in turn, carries over
to the smaller groups. Its a win-win
deal.
Keep in mind that strength is as
important to bodybuilders as it is to
any other athletes. A physique built
on a solid foundation of strength is
going to be not only imposing but
also more enduring.
Editors note: Bill Starr was a
strength and conditioning coach
at Johns Hopkins University from
1989 to 2000. Hes the author of The
Strongest Shall Survive and Defying
Gravity. IM
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I
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A
t 62 and 310 pounds of muscle, Bill Kazmaier is
one scary-looking dude. Hes a genetic marvel whos
trained like a mad dog for years, and the results speak
for themselves. Bill has more muscle on his forearms than the
average guy has on his legs, but beyond that hes performed
at unreal levels in the strength world. Bills been a world cham-
Inner Vision, Outer Limits
pion and a world-record holder in powerlifting, hes won the
Worlds Strongest Man contest three times, and along the way
hes excelled in everything from Highland Games events to
old-time strongman lifts. If you plunk Bill down in the midst of
todays top strength athletes, years after he retired from com-
petition, he still draws attention like a magnet. As one guy told
me, Kaz always has been and
always will be the man.
Recently I asked Bill what
he thought was the number-
one mistake that people made
in their training. After reflect-
ing on the question for a few
moments, he said, Lifting for
others. He went on to explain
that people have to lift for
themselves, not to impress
somebody or to beat someone
in the gym or wherever.
Research psychologists
who study motivation in sports
have found that you can di-
vide athletes along the lines of
whether their goals focus on
external things like winning or
on internal things like mastery.
Athletes in the first group mea-
sure their satisfaction in terms
of such signs of success as
win-loss records, medals and
prize money. Athletes in the
second group measure their
satisfaction internally, in terms
of progress and task mastery.
The Kaz advises adopting
the second perspective, but
what does the psychological
research have to say?
For starters, focusing on
the process of the sport rather
than the result appears to
have a strong influence on
staying power. Thats because
Mind-set, might
and muscle
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People have to lift
for themselves,
not to impress
someone or to
beat someone.
Mind
Mind
focusing on the task itself tends to make the sport more en-
joyable and the training itself rewarding, rather than something
that has to be endured to reach some other goal. The upshot
is that athletes with a task orientation tend to have a long-
term, often lifelong, relationship with their sport, while those
who focus on externals tend to move on to something else as
soon as they quit winning. Its been estimated that the attrition
rate across sports tends to run at about 90 percent for kids
as they go from their early teens to their late teens. If youve
been training for a while, you know how people come and
go in your gym. Since hard, consistent training is the single
most important determinant of your progress, you should
recognize anything that has even the most remote influence
on your staying power in the gym as a vital training tool. When
your psychological perspective has such a major impact on
whether you even roll into the gym or not, it shouldnt take a
rocket scientist to figure out which orientation will put you on
track for the long haul.
The internal focus makes the whole activity much more
enjoyable because it focuses on the process of what youre
doing, not on the result. Thus, for example, if you were doing
high-skill lifts like squat snatches, the internal focus would
have you revel in the movement itself, whether you were lifting
an empty bar or a world-record poundage. An external focus
would emphasize how much you were liftinganything less
than the world record would ultimately be seen as not just
too little but as a sign of failure. If you were a bodybuilder, an
internal perspective would be to take pleasure in each rep
as a vehicle for stimulating progress, while an external focus
would be to see each rep as a toll that had to be paid if you
were going to beat so-and-so at the next contest.
Remember, the internal focus views each workout as re-
warding in itself, not as something that must be endured.
That might not sound like much, but imagine the growing
power of a technique that makes training something you
look forward to, rather than a dreaded means to a desired
end. Approach your workouts with this attitude, and culti-
vate enjoying the process of training.
Coaches, parents, friends and other significant people
can have a powerful influence on whether an athlete
adopts an external or an internal orientation. It doesnt
have to get as extreme as a parent shouting, Do you
want that Coke contract or not? vs. That was a great
run, wasnt it? For example, if mistakes are evaluated
harshly and the stars get all the attention, athletes tend to
develop an external focus. Another common element in
an external orientation is pitting one athlete against anoth-
er (Joes waiting to take your place if you miss that lift).
If effort and execution are stressed and all athletes are recog-
nized as valuable, then an internal orientation will be encour-
aged. In that approach, the emphasis is on skill development,
personal progress and enjoyment of the process.
Finally, dont think that going for the process rather than
the prize means you have a lackadaisical attitude about your
workouts, expecting little from yourself and embracing me-
diocrity. In fact, you still need to set goals, strive for improve-
ment at each turn, aspire to and revel in setting P.R.s and in
every other way attempt to constantly outshine yesterdays
performances. The difference is that if you miss a record at-
tempt or have a down dayas you most certainly willits
not the end of your world but just another blip on the radar
screen.
The unvarnished truth is that almost nobody has the genet-
ic package of Bill Kazmaier or another star of similar caliber.
You might train your guts out and still look like last weeks road
kill next to Bill, but if you listen to what he says, you realize
that you stand on common ground when it comes to the great
secret of successful training: The key to hitting your outer
limits depends on adopting an inner vision.
Randall Strossen, Ph.D.
Editors note: Randall Strossen, Ph.D., edits the quar-
terly magazine MILO. Hes also the author of IronMind: Stron-
ger Minds, Stronger Bodies; Super Squats: How to Gain 30
Pounds of Muscle in 6 Weeks and Paul Anderson: The Mighti-
est Minister. For more information call IronMind Enterprises
Inc. at (530) 265-6725 or Home Gym Warehouse at (800)
447-0008, ext. 1. Visit the IronMind Web site at www
.ironmind.com.
Bodybuilding isnt about being
better than others; its about
being the best you can be.
Steve Holman
www.X-Rep.com
Quotable Quotes
Body
Body
MIND/BODY
Rev Up to Rep Out
P
syching up refers to mental preparation done
just prior to performing a heavy lift. It could be
visualization, in which you see yourself success-
fully completing the liftwhich then becomes a self-fulfilling
prophecy. Arnold Schwarzenegger frequently mentioned he
envisioned his biceps as mountain peaks just before doing a
set of biceps curls. Another technique is self-arousal (which
isnt anything sexual), or whipping yourself into a controlled
frenzy before the lift. You see that with a lot of weightlifters
and powerlifters, who scream and engage in other theatrics to
psych themselves up.
The question is, Does psyching up before a lift actually do
anything other than annoy those in the immediate area? In a
study of 12 men and eight women, experimenters examined
the effects of psyching techniques used before subjects per-
formed five reps of bench presses on a special machine.
1
Psyching up was defined as any technique the lifter
wanted to use to mentally focus on the coming lift. To make
it interesting, two other distraction techniques were used in
addition to a psych-up. In the attention-placebo control por-
tion, researchers asked the subjects what their heartbeat was
and then measured it. The subjects were thereupon told that
theyd accurately guessed their heartbeat levels. This was
meant to divert attention from the forthcoming exercise.
The psych-up technique proved superior to the other
distraction methods in leading to increased force produc-
tion. Previous research
shows that psyching up
before exercise resulted
in an average 12 percent
increase in strength. In
this study the strength
increase averaged 11.8
percent. The female sub-
jects experienced greater
effects from using the
psych-up than the men:
17.8 percent over the
distraction techniques,
compared to 8.3 percent
for the men. Why the
gender-based difference
occurred wasnt clear.
Most of the subjects
in the study had at least
one year of training ex-
perience. The authors
think that more research
is needed to see whether
psyching up may prove
equally effective in more
advanced or elite ath-
letes. Judging from what
such athletes routinely do
during training or com-
peting, however, its clear
that they use psyching-up
techniques to their ad-
vantage.
Jerry Brainum
1
Tod, D.A., et al.
(2005). Psyching up en-
hances force production
during the bench press
exercise. J Strength Cond
Res. 19:599-603.
Perspective
Does psyching up increase strength?
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fat, and look your
hard, muscular best
in record time!
You Can Get
Bigger,
Stronger
and Leaner
Faster Than Ever
Before!
BULLETIN #5
FAT TO
M
USCLE
Pack On Lean Mass As You Shed Bodyfat
Includes carb-stacking and carb-reduction
diets, growth hormone activation,
fat-burning workouts and supplements
and the 10 Rules for Super Energy
FAT TO
M
USCLE
2 2
IRONMAN Magazines
MIND/BODY
John Vigna
Bodybuilding Italian style
MIND/BODY Gallery of Ironmen
F
ollowing World
War II, American
culture penetrat-
ed the countries that
had suffered under fas-
cist rule. One of those
nations was Italy, and
just as American films,
literature and music
permeated the land of
the Caesars, so too did
American bodybuilding
techniques. Among
the first men to take
those ideas and put
them into a format that
could be used by his
fellow countrymen was
Giovanni Vignarelli, but
it was as John Vigna
that he achieved fame.
In 1954 he published
Muscoli e bellezza
(Muscles and Beauty),
the first book of body-
building exercises in
the Italian language;
it was subtitled Ital-
ian-American Treatise
on Advanced Physical
Culture. Prior to that,
authors had written books on gym-
nastic exercises, but Vignas was the
first to address the issue of muscle-
building for appearance as opposed
to general health and strength.
Vigna confesses in the introduction
to his book that he was ashamed of
his body when he was 16; he was
tall and skinny and longed to improve
his physique. Eventually he took up
rugby and became a member of Italys
national team, but still he didnt put
on the kind of muscular bulk that he
wanted. Postwar Italy was a place
of great change and experimenta-
tion. Much of the country had been
bombed and devastated by the war;
food was often scarce or of poor
quality. One thing it had plenty of
were American GIs, and those healthy
and well-fed specimens of American
manhood had a tremendous impact
on both Italy in general and young
Giovanni in particular. Even more
important were the photos of foreign
bodybuilders (especially American)
that began to appear in Italy.
The first great international compe-
tition occurred in 1950 in London, the
Mr. Universe, and it was won by Steve
Reeves. Pictures of the victor soon
flooded the sporting newspapers of
Europe, and it didnt take long for the
young Italian to figure out that the
secret to such a physique was training
with weights. Soon hed transformed
his body, and he began to help others
to do the same. He changed his name
to the more American-sounding John
Vigna and opened a gym in his native
Turin.
Magazines from the U.S. became
available in Italy, and Vigna refined his
workout methods even more. Through
trial and error, Vigna finally settled on
what he called his Perfect Series of
exercises, involving simple calisthenics
and weight training. The athletes first
book acknowledged his debt to North
America: Above all, I felt the advice
of the American athletes helped me
enormously to make my physique (as
well as those of my students) more
harmonious. It wasnt until 1959 that
Cultura Fisica, the first Italian body-
building magazine appeared, but by
then Vigna and others had done their
work, and athletes from all over the
country were ready to compare them-
selves to bodybuilders from all over
the world.
David Chapman
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BULLETIN #4
HARDGAINER
A Crash Course for
Packing On Muscle Weight for
the Genetically Challenged
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I R O N M A N M A G A Z I N E P R O U D L Y P R E S E N T S :
DAN
DECKER
Photography by Bill Comstock
To see more great photos
of upcoming physique stars, visit
www.GraphicMuscle.com
GM Star Stats
Weight: 215 Height: 511 Age: 32
Factoid: Dan started training with
weights in his parents basement in Indi-
ana when he was in 10th grade. He won
the Muscle Beach bodybuilding contest on
July 4, 2005, in Venice, California.
Although many scientists suggest that growth hormone
has little or no anabolic effect on those not deficient in it,
nearly all agree that it does have potent effects on fat use
and levels in the body. GH helps maintain lean tissue at
the expense of bodyfat. In essence, using it drives the body
to preserve protein stores in muscle, along with glycogen
stored in liver and muscle, and use stored fat for energy
purposes.
Most studies of GH have examined its body composi-
tion effects during resting conditions. They always show a
remarkable increase in the use of fat after GH administra-
tion. But what about during exercise?
A recent study examined the use of GH prior to exercise
in seven well-trained young men, average age 25.
1
The
men were injected with 7.5 units of GH four hours before
engaging in a two-hour stationary cycling bout. Other
subjects received a placebo. The four-hour time span was
chosen because prior studies show that it takes about four
hours for injectable versions of GH to peak in the blood.
Two hours after receiving the injection, all subjects ate a
meal that reflected 30 percent of their total daily activity
energy requirement, calculated based on the research-
ers observations and measurements during three days of
activity. The meal contained 59 percent carbs, 21 percent
fat and 19 percent protein.
Injecting GH led to a 60-fold increase in plasma GH
levels at rest and during exercise. At rest that resulted in an
8 percent increase in blood glycerol levels, an indication of
fat release in the body. The level of glycerol released dur-
ing exercise after GH, however, was far more pronounced:
716 percent over baseline, or resting, levels. Those in the
placebo group showed a 328 percent increase in glycerol
during exercise, demonstrating that this group was also
releasing fat during the exercise. That wasnt unexpected,
since the exercise was designed to promote the highest
release of fat. Still, the GH group experienced more than
twice the level of fat release.
The studys most interesting finding was that although
the GH group released more fat during exercise, the
amount of fat oxidation, or burning, during exercise wasnt
significantly different between the two groups. The GH
group showed an increase in fatty acids in the blood that
would normally be removed by insulin after a meal con-
taining carbs was eatenbut the injected GH was potent
enough to overcome the effect.
So why didnt GH increase fat burning during the exer-
cise session? Eating two hours before the workout likely
played a role. If the body has a sufficient supply of carbo-
hydrate available, as it did in this case, it uses the carbs as
fuel before using fat. That implies that its best to work out
on an empty stomach.
The same is true for GH-releasing supplements. Since
many of them are based on amino acids, eating protein
too close to taking the supplement would also negate the
effect of GH release.
The next study should feature GH administered on an
empty stomach prior to exercise. Also, be aware that fat
mobilization isnt the same as oxidation, or burning. Many
supplements that lead to fat mobilization, or release from
fat cells, dont lead to actual fat oxidation unless you
do something to actively oxidize the fat, such as
aerobic exercise. Otherwise the fat is simply rede-
posited in cells. Thus, if you use a supplement in the
hopes of increasing fat burning, youd be wise to use
it before exercise.
Who Uses What and Why
A group of pharmacists, noting that previous sur-
veys of anabolic steroid and other drug use among
bodybuilders and athletes were out of date, decided
to use the Internet to conduct an updated survey.
They recently published the results.
2
The authors
placed links to their survey on various Web sites and
bulletin boards related to health, fitness and body-
building. They received 207 detailed replies, which,
judging by the responses, appear to offer a truthful
assessment of current anabolic drug use.
The average respondent to the survey was 27 years
old and had been training for 8 1/2 years, spending
an average 7.4 hours a week in the gym. Nineteen
were competitive bodybuilders, 16 were competitive
weightlifters, 174 were noncompetitive bodybuild-
ers, and 37 others were athletes in various sports or
firefighters. Most said they obtained their drug in-
formation from the Internet, which wasnt surprising
considering that the survey itself was Internet-based.
Others got their info from books and magazines. Few
Bodybuilding Pharmacology
Jerry Brainums
Growth Hormone and
the Fat-Burning Zone
In a recent study a group of subjects who got growth hormone
injections showed more than twice the level of fat release than
a placebo group.
received any guidance from any medical professional.
The respondents, who were all anonymous, reported
using an average of 3.1 drugs, with cycles ranging from
five to 10 weeks. The doses used were five to 29 times
greater than any physician would prescribe. The most
popular drugs were two injectables: Deca-Du-
rabolin and Sustanon, and half the respon-
dents used both of them. Another 25
percent used testosterone propionate,
Winstrol and Equipoise. Other drugs
used in cycles included Clomid,
Arimidex, clenbuterol, Cytomel,
human growth hormone, insulin,
Nolvadex, HCG, metformin and
finesteride. More than two-thirds
also took dietary supplements,
such as creatine, with one-third
using glutamine and protein
supplements.
Concerning adverse effects
from the drug use, one-
third reported acne, 10
percent water retention,
8 percent testicular at-
rophy (shrunken testicles),
7 percent gynecomastia, 5
percent oily skin, 4 percent hair
loss, 4 percent increased blood
pressure, 2 percent increased
appetite, 2 percent joint
pain and 2 percent abnormal
lipid levels. When questioned
about whether drug use af-
fected mood states, 54 percent
responded yes. Psychological
side effects such as increased
aggression and irritability oc-
curred in 11 percent. Other mental effects reported in-
cluded increased mood, increased sex drive, mood swings,
decreased mood, insomnia and decreased libido. The
last-named effect most often occurred when respondents
were getting off the drugs. Another 33 percent reported
symptoms related to withdrawal effects indicative of drug
dependence.
The authors did cite limitations to their survey. Only
those with access to a computer would participate, since
it was entirely a Web-based survey. Those not likely to
participate included ultrahigh-dose users, those whose
livelihood depends on athletic performance, users at risk
for legal problems and paranoid users who thought they
might be traceable despite the anonymous nature of the
survey.
The survey shows that most bodybuilders still dont
heed the steroid-related health warnings. Thats likely the
result of most medical doctors lack of knowledge about
anabolic drugs coupled with their refusal to respond to
questions about the effects of the drugsother than the
usual platitudes about how dangerous they are. Yet the
apparent lack of massive numbers of fatalities related to
steroid use convinces many potential users that the risks
are probably exaggerated.
The drug use reported in the survey reveals that current
users have knowledge of the drugs effects. Thats reflected
in the choice of aromatase-inhibiting drugs, such as Arim-
idex, to counter the estrogen-increasing effects of
various androgens, such as testosterone. Yet the list
of side effects suggests that not everybody realizes
the impact steroid use can have on the human body.
The survey found some level of health concern, in that
injectables were favored over oral anabolic drugs, which
are known to be more immediately toxic. The other drugs
used to counter effects of orals are also indicative of long-
term health concerns.
Nick Evans, M.D., an orthopedic surgeon and oc-
casional IRON MAN contributor, conducted another
Internet-based survey of drug use and got similar
results. His survey, reported at the 2005 meeting of the
American College of Sports Medicine, featured 500
responses. Of those, 78.4 percent were noncompeti-
tive bodybuilders. Nearly 60 percent said they used at
least 1,000 milligrams of testosterone a week, and 99
percent administer the drugs themselves. Another 13
percent used unsafe practices, such as reusing needles,
sharing needles (ever heard of HIV or hepatitis C?)
and sharing multidose vials. About 25 percent also used
growth hormone and insulin. Some 99 percent reported
some type of side effect from their drug usage.
The major problem with self-administering anabolic
drugs is that you cant monitor whats going on inside your
body. You may look big and healthy on the outside, but
something serious could be happening inside. Another
concern, which Ive repeatedly pointed out in this column,
is individual reactions to various drugs. Some people may
make serious gains, while others may be the unlucky ones
who have heart attacks or develop cancer. That again
calls for some type of close medical monitoring. Even if
a health professional frowns on anabolic drug use, the
person using such drugs should undergo regular medical
testing to ensure that some untoward side effect isnt oc-
curring. Even the many Internet drug gurus who provide
often dubious drug regimens agree on the importance of
medical monitoring of anabolic drug use.
References
1
Hansen, M., et al. (2005). No effect of growth hormone
administration on substrate oxidation during exercise in
young, lean men. J Physiol. 567:1035-45.
2
Perry, P.J., et al. (2005). Anabolic steroid use in weight-
lifters and bodybuilders: An Internet survey of drug utiliza-
tion. Clin J Sports Med. 15:326-30. IM
The most popular
anabolic drugs,
according to a
recent survey, are
two injectables:
Deca-Durabolin and
Sustanon.

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Try a little experiment: Get into
your car and jump on the nearest
highwaysomewhere you can
open it up. Get up to a good 55 or
60 MPH. Okay, are you there? Good.
Now slam it into reverse! Youre
sayin This guys a friggen head-
case! I mean, I dont care whether
youre riding an old clunker or a
precision German auto, youre just
not going to treat your car like that,
right?
So why would you treat your body
like that?
Whats that? Now youre saying
Hey, what are you talking about? I
treat my body like GOLD. I train. I
do cardio. I eat the best foods. Now
here comes this pinhead telling me I
mistreat my body!
Take a deep breath. Heres what
Im ranting about:
Successful bodybuilding is all
about finding the optimal balance.
Think about it. Theres an optimal
balance between training and rest
an optimal balance between pro-
tein, carbohydrates and fat. And all
of it leads to the balance of powerful
hormones critical to bodybuilding
success.
Heres the challenge: The slightest
bit of overtraining, insufficient recov-
ery between workouts, lack of sleep
or stress can cause an excessive re-
lease of the catabolic (protein-break-
down) hormone cortisol. When that
happens, it sends your metabolism
into a tailspin. Your muscle starts
feeding off itself. Worse yet, the low-
ered metabolism causes you to store
fat. Its called metabolic downgrade.
You can go in and out of it within
hours. Its so detrimental to your
bodybuilding progress. Like slam-
ming your car into reverse at 60
MPH! It can leave you disillusioned,
frustrated and confused.
But I havent even gotten to the
worst part of what excess cortisol can
do. Itll slow your progress or even
brings muscle gains to a complete
stop. But
The Worst Part Is, Excess
Cortisol Can Destroy Much
of the Hard-Earned Muscle
That Youve Already Built!
And that sucks! For a bodybuilder
its a train wreck. Fortunately, you
can fight the overproduction of corti-
sol. How? First, by avoiding over-
training. Thats simple. But it may not
be enough. Theres something else
you can do.
Studies show Phosphatidylserine
(PS), the active ingredient in Cort-
Bloc
is an anti-catabolic agent that

lowers your cortisol levels effectively.
How Effective Is It?
It may be the most powerful body-
Drive a Stake Through the
Heart of the Metabolic Menace
Thats Causing You to Lose
Muscle and Gain Fat
Excess cortisol can cause muscle to melt
away. If you control your bodys output of
it, you rev up the anabolic process to
staggering levels.
building supplement of the past
two decades!
When you lower cortisol, you
enhance the effects of your other
supplements because youll get:
greater amino acid uptake
accelerated glucose utilization
increased protein synthesis
increased nitrogen retention
And that means muscle growth is
faster when cortisol is low or ab-
sent. Control of that stress hormone
is one of the things that anabolic
steroids accomplish. Clinically
documented studies on strength
prove that when PS was adminis-
tered to athletes, cortisol levels
were reduced by 30 full %!
Additionally, brain activation and
mental focus improved significant-
ly! Which translates to more in-
tense and focused workouts and
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tions. The result: more muscle and
less fat.
Glutamine Works To
Control the Production
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The pathway uses PS to suppress
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Glutamine works to control the
production of cortisol at the mus-
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peptide is known in the scientific
community as being 10 times more
biologically available than L-glu-
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Conquering the overproduction
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Order your supply of Cort-Bloc
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To order by mail: Write your
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Results using Cort-Blocvary fromindividual to individual. Testimonial endorsers results using it may be considered atypical. Testimonial endorsers have been remunerated by Muscle-Link.
Cort-Bloc is a trademark of Muscle-Link. These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
2
0
0
6
M
u
s
c
le
-
L
in
k
www.muscle-link.com
Muscle
growth is
significantly
faster when
cortisol is low
or absent.
Control of that
stress
hormone is
one of the
things
anabolic
steroids
accomplish.
What is this 20 percent-less-muscle rule for women
bodybuilders? Is this another feeble attempt to delay the
development of the sport? For the past five years contest
coverage depicts the same competitors in all the major
contests, only the final placings are shuffled to make it
seem as if the sport is evolving in the more muscular direc-
tion. By this time I thought wed see athletes like Andrulla
Blanchette, Colette Nelson, Maria Calo and others featured
in the pages of IM. The longer you suppress and restrain the
progression of the sport, the less popular appeal it will have.
You need to let womens bodybuilding become womens
bodybuilding and not let it regress into a womans beauty
contest. By the way, whatever happened to all the televised
contests that used to air on ESPN? They just totally disap-
peared.
Rich Poonarian
Oradell, NJ
Editors note: In a way, you may have answered your
own question with that last statement. The powers that be
in the sport have decided to try and give womens body-
building broader appeal by reducing the mass requirement.
Will it work? Time will tell. All we can say is, Where are Cory
Everson and Carla Dunlap in contest shape when you need
them?
Racist and Boring
The reason most of us have lost interest in womens
bodybuilding is because it has become racist. Because black
women dominate, [coverage] went to fitness and figure,
Readers Write
Big Bodybuilding Babes
N
e
v
e
u
x
Vol. 65, No. 2: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Pub-
lishing, 1701 Ives Ave., Oxnard, CA 93033. Periodical Mail is paid at Oxnard, CA, and at
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-
tion ratesU.S. and its possessions: new 12-issue subscription, $29.97. Canada, Mexico and
other foreign subscriptions: 12 issues, $49.97 sent Second Class. Foreign orders must be in
U.S. dollars. Send subscriptions to IRON MAN, 1701 Ives Ave., Oxnard, CA 93033. Or call
1-800-570-4766. Copyright 2006. All rights reserved. No part of this magazine may be
reproduced in any manner without written permission from the publisher. Printed in the USA.
where most [competitors] are white girls. That eliminates
Kim Harris and Lesa Lewis, who are the best.
Instead of skinny white models, a bodybuilding maga-
zine should display the likes of Kim and Lesacenterfolds
and 20 pages of them. Publishing companies put out calen-
dars of women golfers and tennis players. Why not a cal-
endar of Kim and Lesalingerie, bikinis, whateverand
plenty of back views flexing?
no name provided
Tampa, FL
Discovery Channels
I subscribe to [a few other muscle magazines], and all
I find is the promotion of products. Thats not what Im
looking for. Today I bought IRON MAN, and theres enough
information in it to keep me busy for a month, until the
next issue comes out. Its excellent, the kind of magazine
Ive been looking for. Thank you.
David Rodriguez
via Internet
Hardcore Cover
IRON MAN is the best maga-
zine out there, but usually the
cover is boring, with a smiling
couple. I was elated when I got
my December 05 issue, and there
was my favorite bodybuilder, Jay
Cutler, in a gritty hardcore black-
and-white training shot. Thats
what IM is all about! Also, the fea-
ture on his training was excellent.
I read it three times and have
adopted many of his techniques
for my own workout.
Simon Baron
via Internet
Info and
Inspiration
Thanks for all the information in IRON MAN and [re-
lated publications]. I just started Phase 4 from the Train,
Eat, Grow book and have never had better gains. I look big-
ger and feel better. And the X-Rep stuff is great too. Steve
Holman and Jonathan Lawson are inspiring, and I want to
thank them for weeding out all the crap. Ive been training
for more than 18 years, and [Steve and Jonathans insights
and information] have made it fun for me again!
J. Turnbo
via Internet
Editors note: For more on X-Rep training and Steve
and Jonathans latest ripping-phase photos, visit www
.X-Rep.com or www.BeyondX-Rep.com.

Ironman Feb06

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