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MUSCLETECH.COM
EDITORs LETTER
BY STEVE BLECHMAN, Publisher and Editor-in-Chief
YOUNG GUNS:
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18 BIG RON 150 BUSTED! LEGAL Q&A By Rick Collins, JD, CSCS
48 RESEARCH: SUPPLEMENTS
By 8-Time Mr. Olympia, Ronnie Coleman
By Steve Blechman & Thomas Fahey, Ed.D.
20 BODYBUILDING MECCA HEALTH & PERFORMANCE
58 SPORTS SUPPLEMENT REVIEW
By Bev Francis and Steve Weinberger 44 RESEARCH: HEALTH & PERFORMANCE
Old School Labs Vintage Blast By Team MD
22 HOW I SEE IT By Steve Blechman & Thomas Fahey, Ed.D.
By Shawn Ray and Kevin Levrone 66 SUPPLEMENT INDUSTRY NEWS
MD EXCLUSIVE Jeff McCarrell: A Fighter 56 RESEARCH: SEX
26 THE INCREDIBLE LOU and Survivor By J.A. Giresi By Steve Blechman & Thomas Fahey, Ed.D.
By Lou Ferrigno NEW!
70 NUTRITION PERFORMANCE Lower 86 MUSCLE GROWTH UPDATE
28 MD ONLINE BUZZ NEW! Myostatin Naturally for Maximum Muscle Dying to Get Big! By Michael J. Rudolph, Ph.D.
Growth and Fat Loss By Michael J. Rudolph, Ph.D.
134 BODYBUILDING SCIENCE The Smith
TRAINING 76 SPORTS SUPPLEMENT REVIEW Machine Advantage By Michael J. Rudolph, Ph.D.
138 MD TRAINING CAMP RIVALUS PROMASIL
With Dorian Yates, Jay Cutler, Ronnie Coleman By Team MD INSIDE STACK
and Dexter Jackson
78 SUPPLEMENT PERFORMANCE 8 EDITORS LETTER By Steve Blechman
144 TRAINERS OF CHAMPIONS Antioxidants Good for Health, Bad for Muscle
Charles Glass, Master Trainer Growth By Michael J. Rudolph, Ph.D. 152 MARKETPLACE By Angela Theresa Frizalone
Hany Rambod, The Pro Creator and Manda Machado
George Farah, IFBB Pro Guru 82 SPORTS SUPPLEMENT REVIEW
Team Oxygen Gym by Ron Harris DYMATIZE ISO100
By Team MD
FAT LOSS
36 RESEARCH: FAT LOSS
By Steve Blechman & Thomas Fahey, Ed.D.
60 FAT ATTACK Growth Hormone: The Good, ON THE COVER: REGAN GRIMES
the Bad and the Ugly PHOTO BY JASON BREEZE
By Daniel Gwartney, M.D.
FAITH
My mom grew up in the church, and she
made sure me and my brother and sisters
had a strong foundation of faith. We lived
with my grandmother on Madison Avenue
in my hometown of Bastrop, Louisiana for a
while, and St. John Missionary Baptist Church
was real close it was literally next door,
like a neighbors house! Of course, we went
to service every Sunday, plus Sunday school
when we were kids. We also used to do two
weeks every summer of vacation bible school,
and all types of church events like fundraisers,
Christmas and Easter plays, and we had to
give speeches sometimes too. I know not
everyone has the same religious beliefs, but
its important to believe in a higher power and
to understand what was right and what was
wrong so you could live your life the right way.
Mom made sure we had that.
RESPECT
From as young as I can remember, my
mom made sure I had plenty of respect for
my elders. You answered with yes sir or no
sir, and you didnt talk back. Kids back then
in general had a lot more respect. You got
to understand, when I was in grade school,
teachers could still hit you if you talked back
or got out of line. The bottom line from my
mom was that you have to show respect to get
respect. Treat others the way you want to be
treated.
EDUCATION
My mom was my biggest fan and supporter. She
We didnt have a lot of money, but my went to all the local shows when I was starting
mom wanted to make sure we all got the best out competing, and a lot of my pro shows later on.
PER BERNAL PHOTOGRAPHY
HARD WORK
I never met my father until I was 13 years old, and
he sure wasnt sending my mom any child support
money. She raised all ve of us kids on her own. When
I was real young, I remember she worked in a car
wash. From there she went to work making jeans at
the Jordache factory. She stayed there until she retired.
I saw how hard she worked, and that was something I
carried into my own life. I started working at the corner
store in Bastrop when I was only 10 years old, and had
that job all the way through college. Later I delivered
pizzas, was a full-time police officer, a professional
bodybuilder and now I own my own supplement
company, Ronnie Coleman Signature Series.
Shawn Ray
Hardcore bodybuilding fans will show
up to watch bodybuilding, and thefans of
the other divisions will continue to show
up in droves to support their friends and
loved onescompeting in their respective
divisions. However, as it stands today, the
bodybuilding division is losing ground to
these other classes due to the participatory
factor. Many of theathletes competing in
the other divisions can gain IFBB pro cards
intheirrst year of competing. In contrast,
pro bodybuilders take years to develop their Im not of the opinion we have to x anything but Id
physiques and compete in countless contests
on the road to gaining the undervalued IFBB
be remiss if I dont tell you to enjoy pro bodybuilding while
it lasts. Shawn Ray
lightweight competitor and sixheavyweights. see these contests being hosted based on
The teenage bodybuilding classes have Bikini,Physique and Classic Physique at the
beenabandoned for board shorts, and many exclusion of pro bodybuilding. The sport will
IFBB pro mens bodybuilding contests only go on, andbodybuilding as we know it may
have seven to nine competitors for their die, but what wewitness onstage will be a
entire pro lineup.In the 90s, most pro shows reection of the times. The fans will dictate
boasted 20-plus pros onstage at one time! what we pay money to see, and the athletes
Im of the belief that many athletes will evolve and adjust.
competing today would rather have an IFBB Today, the guys are simply too big, blocky
pro card than be a world-class bodybuilder, and smooth for the fans to paymoney to
based on the sacrices of time and size. watch. Most of the pretty bodies are not
Its so much harder to get to the pro stage developed to the max, yet still look pleasing
when competing as abodybuilder due to to the eyes. Thisexplains the growth and
all the other factors you have to consider, support of these other classes gaining in
from contest prep to the enormous amount popularity andparticipation.
pro card. These days, one contest can yield of muscle one must put on their body. In the If bodybuilding as we know it dies,
over 100 pro cards for athletes placing rst or past, there was only one choicefor male Illunderstand the reasons why, and for
second in each weight or height class. athletes, and that was get big or go home. me they have more to do with the freak
Bodybuilding for me peaked in the 90s Now there are several options with respect factor, which has a shelf life anddoesnt
in terms of quality and popularity in relation to how much you wanttodevelop your body, last forever. It will give way to the classic
to how many people followed the sport, and how youd like to promote it, which look, which is never out of style and never
and participated in it. As time goes on, in pilfers the genetic gene pool of future would- grows old. What was once considered old,
the years following Joe and Ben Weider be bodybuilders of tomorrow. will come back and be considered new
(RIP), with the inclusion of Bikini, Physique In conclusion, Im not of theopinion we again, which is why Iembrace the new Jacks
and Classic Physique, the numbers are at have to xanything but Id be remiss coming in showing us ashes of yesteryear,
their highest ever in terms of participation, if Idont tell you to enjoy pro bodybuilding and aglimpse of the future.
while thebodybuilding numbers are while it lasts. Nothing lasts forever, and Change is good.
reaching new lows. Forexample, we no this is abusiness as much as it is a sport.
longer have a womens pro Ms. Olympia Once the promoters no longer are making Facebook: Shawn Ray
or Ms. International contest, and the 2017 money or are able to ll the auditoriums with Twitter: @sugarshawnray
USAWomens bodybuilding only had one bodybuilding being its anchor, we willsoon Instagram: shawnrayifbbpro
MD ONLINE
MD Online Buzz brings readers the best posts from the
members of the No Bull Forum at musculardevelopment.
com. This is unedited opinion and commentary that originally
appeared online.
Branch Warren Off-season Diet functional strength or how sexy they look .
Posted by Kinic I didnt get into bodybuilding to see cross-t or bikini
(Editors note: no disrespect is meant to Branch; this babes.
was purely satire) Is it really too much to ask to see (mostly)
Eat this way, and you too will be able to look like the bodybuilders now at a contest?
Texas Titan himself. Why am I considered crazy for wanting that?
Forget the big theatres if thats too expensive.
Breakfast Go back to a school gym with the posing light on the
4 Bald eggs b-ball rim if we have to!
Ezekiel Bread straight from the bible I dont care if its bare bones, no frills, as long as its
Large portion of hard-working American cheese bodybuilding.
Large bowl of Grainy-o cereals I dont care if their drug tested or walking pharmacies.
I simply want to buy a ticket, and just see
Lunch bodybuilders compete.
4 cups of Blue collard greens But for some reason, thats become impossible.
Large plate of shredded, gnarly and veiny meat Why is it so crazy to want just bodybuilding?
Bunch of mashed potato (for the inspiration) Dont tell me we cant, because I lived and competed
when we did.
Dinner
Soup made of a broth of torn tendons
Large piece of Horse meat (thatll teach him)
Mashed up potatoes
Da carb (George Farah secret recipe from Rochester)
Dessert
One large banana eaten slowly with closed eyes
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Training CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
New Study
RHABDO
Awful Side Effect of High-Intensity Exercise
High-intensity exercise has been touted for its
immediate and quick results. It seems too good to be true
that a short bout of high-intensity, full-throttle training
can generate quick results, but theres an old saying: if
something is too good to be true, it probably is.
A study recently published in the American Journal
of Medicine shows a potential life-threatening condition
known as rhabdomyolysis or rhabdo can be the result of
pushing yourself too far with high-intensity exercise.
Rhabdo happens when the muscle tissue begins to
break down and leak into the circulatory system. This can
cause someone to become lightheaded, nauseated or have
sore muscle pain in the legs, or tea-colored, brown urine Paused Reps Increase
a classic symptom of rhabdo. Dark-colored urine is the
result of a protein called myoglobin and the destruction
and breakdown of muscle bers and the release of
Training Volume
Paused-rep training involves taking an unloaded rest for about four
compounds that can be harmful to the liver, such as seconds in the middle of a set. For example, when doing a set of 10 reps
myoglobin and other metabolites. If left untreated, rhabdo during a bench press, perform ve reps, unload for four seconds, and then
can be life threatening. This happened to a woman in her complete the last ve reps. Athletes can do more reps and activate more
mid-30s who was in good shape and went to a spin class. motor units during their workout using this technique. A small study led
After the class, she complained of muscle soreness, which by Adam Korak from the University of St. Thomas in St. Paul, Minnesota
is not unusual, but gradually the symptoms escalated into found that paused reps increased the total reps completed during workouts.
dizziness, nausea, dark-colored urine and shortness of Intense muscle contractions require energy from the high-energy chemicals
breath. adenosine triphosphate (ATP) and creatine phosphate (CP). The maximum
While this is not meant to discourage you from training, capacity of ATP and CP is about three seconds. Theyre used rapidly during
rhabdo can occur if the body is not used to high-intensity intense weight training, which is the main reason the last few reps of an
exercise, which can be benecial if done properly. exercise are so difficult. Pausing for four seconds in the middle of a set allows
Whenever you start any exercise program, start off slowly your muscles to recover rapidly by replenishing ATP and CP in the muscles.
and gradually acclimate yourself to a higher-intensity Paused reps will allow you to lift more total weight, do more reps and work
routine. It takes time to gradually become used to routines harder. (European Journal of Applied Physiology, 117: 1891-1896, 2017)
that require large bursts of energy. Someone who hasnt
exercised in quite some time and does a strenuous workout
could develop symptoms of rhabdo, or just have a very bad
muscle pull. So exercise caution whenever starting a new
exercise program.
Some of the best ways to get the body used to exercise
are to start off with well-paced walks from 15 to 30 minutes
a day, along with maintaining a healthy Mediterranean
Diet rich in sh, nuts, olive oil, fruits and vegetables.
Eating a well-rounded diet and starting off any exercise
program slowly is the best way to go. Once your body is
used to working at a higher intensity, then go full throttle
but always consult a licensed trainer or health care
professional who will recommend what is good for you and
your limits.
The secret is to know your limits and listen to your body.
Your body will let you know something is wrong, and its
best not to ignore it. Remember that pain is a signal to your
body that something is wrong and it is best to get things
checked out if you are experiencing any type of pain or
discomfort no matter how t or unt you may be. (The
New York Times, July 18, 2017; American Medical Journal,
April 2017 Freebie Rhabdomyolysis: A Public Health
Concern. Spin Class-Induced Rhabdomyolysis) J.A. Giresi
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Training CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
Post-Exercise Blood
Flow Occlusion
Promotes Recovery
Eccentric muscle contractions
(lengthening contractions; walking or
running down stairs or steep hills) are
linked to muscle damage and post-
exercise muscle soreness. Severe
soreness can delay recovery and
interfere with training. Will Page and
colleagues from St. Marys University
in the UK found that restricting leg
muscle blood ow during recovery from
a severe bout of eccentric exercise (100
drop jumps off 1.5 foot bench) resulted
in less muscle soreness, reduced
markers of muscle damage (creatine
kinase and swelling) and improved
performance. The method involved
applying a pressure cuff to the leg
in ated to 220 mmHg for three ve-
minute periods during recovery from
exercise. After the box jumps, leg blood
ow was restricted for ve minutes,
released for ve minutes and the cycle
was repeated two more times. The
long-term effectiveness or safety of
this procedure is not known, so we
recommend caution before attempting
this at home. (Journal of Science and
Medicine in Sport, 20: 729-733, 2017)
Supersets and
Tri-Sets Increase
Recovery Time
Athletes often use supersets (i.e.,
FULL RANGE EXERCISE CAUSES MORE MUSCLE two exercises performed consecutively
followed by rest) and tri-sets (i.e., three
DAMAGE THAN RESTRICTED RANGE EXERCISE: exercises performed consecutively
followed by rest) to increase training
Practical Application of the volume, decrease training time and
increase the intensity of the program.
Goldilocks Principle of Training Jonathon Weakley from Leeds Beckett
University in the UK, and co-workers,
Muscles grow in response to micro-injuries created during training. Athletes must use the found that while supersets and tri-sets
Goldilocks principle when causing muscle damage during training: too much damage can reduced training time and increased
delay recovery and cause serious injury (e.g., rhabdomyolysis) but inadequate or minimal training volume compared to traditional
damage causes little or no training response. Like Goldilocks and porridge, training stress training (completion of each exercise
must be just right. Many bodybuilders practice restricted-range exercises because they can in sequence), supersets and tri-sets
use more weight. For example, they only go through 20 or 30 degrees range of motion during delayed recovery as measured by
a curl instead of fully exing and extending the elbow. A study led by Bruno Baroni from the performance on a three-set maximum
Federal University of Rio Grande do Sul in Brazil showed that biceps curls performed through a lifting test and vertical jump test
full range of motion produced greater muscle damage than partial range-of-motion exercises, performed 24 hours after the workout.
even though athletes lifted more weight during the partial movements. What does this mean? Athletes need to adjust recovery times
PER BERNAL
Athletes must apply the right amount of stress to their muscles, which depends on the when using supersets and tri-sets in
Goldilocks principle and the degree of muscle damage. Training is often more art than science. their programs. (European Journal of
(Journal Strength Conditioning Research, 31: 2223-2230, 2017) Applied Physiology, 117: 1877-1889, 2017)
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Fat Loss CUTTING-EDGE RESEARCH
Exercise Reduces
Bone Fat
Long bones are critical for movement and body structure. Bone
marrow inside the long bones produces red blood cells (transport oxygen
and carbon dioxide), platelets (involved in blood clotting) and white blood
cells (promote immunity). Bone marrow also includes cells that build
and break down bone as well as other cells that store fat. Excessive fat
storage interferes with bone health and impairs metabolism. A study on
mice from the University of North Carolina School
of Medicine, led by May Styner, found that
only a few weeks of exercise reduced bone
marrow fat and improved bone health.
Exercise worked by speeding the
rate of fat breakdown in the bone
marrow. This is more evidence that
exercise is medicine. (Journal of
Bone and Mineral Research, 32:
1692-1702, 2017)
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Metformin is a widely used drug to treat type 2 diabetes. The drug is derived
from a French lilac plant and has been a tool in herbal medicine since the Middle
Ages. Although used by more than 100 million people per day, its mechanism of
action is poorly understood. Indian researchers, led by Kunal Maniar, speculated
that metformin works by altering the microbes in the gut, which reduces insulin
resistance and improves blood sugar control. In obese people, metformin prevents
fat accumulation in the liver, which improves blood sugar control. The drug prevents
the formation of new blood sugar in the liver, a process called gluconeogenesis.
(Medical Hypotheses, 104: 117-120, 2017)
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Nutrition CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
WALNUTS
ARE GREAT FOR
WEIGHT LOSS
Weight loss is key to
bodybuilders, athletes and non-
athletes alike. Either way, it can be
a daunting challenge. While some
seem to have an easy time with
weight loss, others can have a real
challenge maintaining a healthy
weight. Research at the San Diego
School of Medicine shows that the key
to maintaining weight loss may be as
simple as a handful of walnuts. Gut Microbes Linked to
Walnuts? Are you nuts? Nope.
Its true. A recent study published in
Destructive Effects of
the Journal of the American Heart
Association says that a handful of
Stress in Athletes
walnuts eaten each day can help to omega-3 fatty acid typically found in Athletes live on stress. The physical and
maintain your weight. Researchers certain vegetables such as axseed. psychological effects of training and competition are
surveyed 245 overweight and obese Walnuts, though, were shown to have draining, and can lead to suppression of the immune
subjects between the ages of 22 and these omega-3 polyunsaturated system and severe mental stress. French and Spanish
72, and put them into one-year program fats, providing the same benets as researchers speculated that athletic stress could
to study their weight loss. The groups omega-3 from sh, such as improved alter the microbe characteristics of the gut, which can
were each given random diets from cardiovascular function and weight negatively affect metabolism. Cold exposure (a stress
a higher fat diet to a lower fat diet, loss! to the body), for example, alters the composition of gut
or diets consisting of high carbs and Before you head out to the store microbes, which affects insulin sensitivity and fat cell
low carbs, and lastly, a diet consisting and buy a weeks worth of walnuts, regulation. The activity of these gut microbes might
of walnut-rich, higher fat and lower keep in mind that this study was explain why the physical and emotional stress of sport
carbohydrate diet. The group that ate focused primarily on women. Also, affects metabolism and bodyweight control. Viruses
walnuts was given a handful each per the study didnt measure how the and bacteria affect food absorption and inuence gut
day. After six months, the subjects who participants stuck to the diet, but hormones that regulate appetite and metabolic rate
ate the walnuts lost the most weight. from the data provided, it appears (the rate you burn calories). Animals infected with
Those same study participants had that compliance was quite good. a common human cold virus put on much more fat
an improved cholesterol levels when Still, this is more good news about than uninfected animals. These same viruses were
compared to the other two groups. Bad walnuts, as increasing research more common in overweight people, so there might
cholesterol took a sharp dive while the supports their value for weight loss be a link. Stress-induced alterations in gut microbes
good cholesterol or HDL cholesterol and as a nutritional powerhouse. can also cause stomach and intestinal distress,
increased! Nuts in general have been touted for anxiety, depression and poor performance. (Journal
Whats the secret to the science? their many benets from peanuts, International Society of Sports Nutrition, 13: 13, 2016)
When evaluating the data, the cashews, pistachios and many
researchers believe that the group that others. Also, nuts are a terric source
ate the low-carb, high-fat diet ate foods of healthy, monounsaturated fat,
that were higher in monounsaturated and snacking on a few a day can be
fats, or good fats found in foods like benecial.
avocados, olive oil and walnuts. Foods Walnuts are very bodybuilder
rich in monounsaturated fats, like those friendly food that can easily be
found in the Mediterranean Diet, can incorporated into your diet, in
signicantly decrease the risk of heart moderation and are terric to use
disease and improve blood cholesterol. for almost any type of recipe. Try
Heres the kicker: the walnut-rich diet topping a Mediterranean salad with
provided more polyunsaturated fats. walnuts, along with a glass of red
What does that mean? Why should wine for additional benets. Not to
I care? mention, desserts containing avocados
Heres whats special about walnuts. provide many benets for a good, well-
Walnuts are high in polyunsaturated rounded diet. (Journal of the American
fats, including a signicant amount of Heart Association 2016;5:e002771)
alpha-linolenic acid (ALA). ALA is an J.A. Giresi
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Research Update
NO PAIN! NO GAIN!
Painkillers Harm the Kidneys, Muscle
Growth and Recovery
Weve all been there. Youre exercising 8 (TRPM8). This centers in on sensory nerves
your heart out, pushing the weights, training and the blood vessels by creating a cooling
to failure and ouch! a pulled muscle. sensation on the skin. When the injury occurs,
Whats the rst thing that you do? Youve got the topical treatment would be able to go right
it! You reach for the bottle of painkillers, but to the source of the injury, helping to induce
lately, thanks to research being conducted blood ow immediately without stomach upset
on NSAID pain relievers, topical agents and because of NSAIDs. Be very cautious about
acetaminophen, it appears that the adage No taking the pain reliever acetaminophen, found
Pain! No Gain! could in fact be true. in Tylenol, and ingesting alcohol. When you
In the new study, a team of researchers take acetaminophen and then have alcohol, you
conducted an intense investigation of marathon can be damaging your liver, or worse even
runners and found that some painkillers, causing yourself to go into liver failure and
namely NSAIDs (nonsteroidal anti-in ammatory possibly be a candidate for a liver transplant.
drugs) like ibuprofen, could lead to acute If the pain is severe, then you should
kidney disease if used to treat injury related to go see a health care professional who will
exercise. Some athletes and gym rats have a recommend the best course of action. To be
little inside joke that ibuprofen could sometimes proactive, and try to avoid injury altogether,
be referred to as vitamin 1 because they rely it is also recommended that you eat an anti-
on it so much. But according to a new study in ammatory Mediterranean diet rich in sh
published in the British Medical Journal (BMJ), (sh oil), olive oil, nuts, fruits and vegetables.
painkillers may do more harm than good. This all-natural diet approach may be helpful
In the study, researchers surveyed a group of for relieving pain and in ammation when injury
marathon runners. They found that in 75 percent does occur. Also, ingesting certain spices like
of marathon runners who use NSAIDs like the Indian herb turmeric (curcumin) may help
ibuprofen, the NSAIDs could contribute or cause to relieve in ammation, but use with caution,
acute kidney injury and even slow the growth of especially if you are using any blood thinners
muscle tissue related to an injury. such as Coumadin. (The New York
NSAID pain relievers, like ibuprofen, work by Times, July 11, 2017; Scandinavian
slowing down the bodys process for a specied Journal of Medicine & Health,
group of hormone-like compounds called published online August 4, 2017; British
prostaglandins that go right to the source of the Medical Journal, Published online 5
injury. Prostaglandins also make blood vessels July 2017; Microvascular Research,
become wider, which increases blood ow to the Volume 107, September 2016, Pages 39-
injured area. When people take NSAIDs, this 45) J.A. Giresi
results in a smaller number of prostaglandins
and consequently, it brings down in ammation
and the blood vessels wont become as dilated.
Recent research also has shown that NSAIDs
may increase the risk of cardiovascular Exercise Slows
accidents such as heart attacks and strokes.
This is another reason why you should avoid
the Aging Process
excessive use of NSAIDs. Physically t people have healthier, more resilient genes. Exercise preserves gene
Given the new research, what should we structures called telomeres, which form the ends of the DNA strands and holds them
use to treat muscle injury? Some of the best together. Over time the telomeres shorten, reducing their effectiveness, which triggers
remedies can include immediately applying illness and death. Exercise prevents telomere shortening. A study of nearly 6,000 adults
ice to help alleviate the swelling, but another from the National Health and Nutrition Examination Survey, led by Larry Tucker from
way is to use topical menthol creams. Recent Brigham Young University in Utah, showed that people who exercised more had longer
studies have shown that topical agents that telomeres. Researchers compared people with high, moderate, low and sedentary physical
GETTY IMAGES
contain menthol, which have a cooling effect, activity levels. Cellular aging, as measured by telomere length, was nine years greater in
may be helpful. Menthol, the active ingredient the low and sedentary groups than in the high exercise group, and seven years greater in
found in many topical analgesics, activates the moderate than high exercise groups. Exercise improves cell health and longevity in U.S.
whats called the transient receptor melastatin adults by preserving gene telomere length. (Preventive Medicine, 100: 145-151, 2017)
Exercise Promotes
Kidney Health
Chronic kidney disease is a gradual loss of kidney
function often linked to high blood pressure, diabetes
and heart disease. It can have severe effects on
metabolism and results in loss of energy, reduced
sexual performance, and swollen limbs and joints.
A study led by Dave Edwards from the University of
Delaware found that exercise improved blood vessel
health and physical tness in people with chronic
kidney disease. Exercise also improved quality of life
and reduced blood pressure and body fat. Extreme
exercise levels can impair kidney function. Muscle cell
destruction from excessive exercise causes the cell
contents, such as calcium, myoglobin, lactic acid, uric
acid, creatine kinase and amino acids, to empty into
the bloodstream a condition called rhabdomyolysis.
These chemicals disturb the pumps that regulate uid
balances in the cells and can trigger abnormal heart
rhythms, blood clots, kidney failure and lactic acidosis.
Intense exercise, particularly in the heat, can cause
muscle cell destruction. This condition is rare but
potentially fatal. (ScienceDaily, June 28, 2017)
Resistance Training Is an
Effective Treatment for
Multiple Sclerosis
Multiple sclerosis is a nervous system disease
that attacks the myelin the fatty nerve covering that
promotes communication between nerve cells. The
disease causes physical, mental and psychological
deterioration. Resistance training reduces symptoms of
the disease and appears to protect the nervous system
against further deterioration. Danish researchers
found that patients with multiple sclerosis who trained
with weights twice a week for six months showed
a reduction in lost brain tissue compared to people Functional High-Intensity Training Improves
who didnt lift weights. Weight training protected the
nerves and might have promoted new nerve growth, Blood Sugar Regulation
suggesting that it is an effective treatment for the High-intensity interval training (HIIT), involving repeated bouts of maximal intensity
disease. Resistance exercise benets other kinds of sprints on a stationary bike or elliptical trainer, triggers rapid improvements in maximal
chronic disease. It can reduce cardiovascular disease oxygen consumption (cardiovascular capacity), endurance, glycogen storage (stored
risk factors, improve quality of life in cancer patients, carbs) and mitochondrial capacity (mitochondria are the powerhouses of the cells).
enhance lung function in chronic obstructive pulmonary Functional high-intensity training (e.g., CrossFit) has similar effects on blood sugar
disease, improve blood sugar control in type 2 diabetes, control according to a study led by Stephan Nieuwoudt from Case Western Reserve
increase functional capacity in Parkinsons disease University in Cleveland, Ohio. Middle-aged men with high blood sugar performed
and multiple sclerosis, decrease muscle pain in CrossFit workouts involving functional high-intensity training exercises three days per
bromyalgia and improve physical function in HIV/ week for six weeks. The program resulted in marked changes in blood sugar regulation.
AIDS. The intensity of weight training in people with High-intensity training involving aerobics or functional exercises triggers rapid
chronic disease must be matched with their physical improvements in physical tness and metabolic health. (American Journal Physiology
capacities. (Multiple Sclerosis Journal, published online Endocrinology Metabolism, published online May 16, 2017)
July 28, 2017)
New Study:
BRANCHED-CHAIN
AMINO ACIDS
Supplements
Promote Recovery
Leucine, isoleucine and valine
are called branched-chain
amino acids (BCAA). They are
essential amino acids, which Bitter Orange Extract Is Safe
means they must be consumed
in the diet. BCAAs are involved in and Effective for Weight
protein synthesis, tissue repair,
signaling a biochemical pathway
Control and Fighting Fatigue
essential for muscle protein Bitter orange (citrus aurantium) is a nervous
synthesis (i.e., mTOR) and blood system stimulator included in many weight-loss
sugar control. A meta-analysis and energy-boosting supplements. A chemical
that combined the results of called p-synephrine is responsible for its effects.
seven studies showed that BCAA The supplement increases fat breakdown at rest and
supplements are best taken oxygen consumption, energy expenditure, and speeds
after exercise, not before! When fat oxidation. The energy-boosting effects of these
BCAAs are taken after exercise, supplements promote fat loss, reduce the perception of
they reduce post-exercise fatigue during exercise and make workouts seem easier.
muscle soreness and creatine Bitter orange improves performance by increasing
kinase a marker of muscle training adherence (i.e., showing up at the gym).
damage better than rest alone. Bitter orange extract is safe when taken as directed
BCAAs promote recovery by according to a literature review of 30 human studies
stimulating the mTOR pathway by Sidney Stohs from Creighton University Medical
to increase protein synthesis to Center in Frisco, Texas. Thirteen years ago, the U.S. Food
repair injured tissue. Leucine, and Drug Administration (FDA) banned ephedra, an
one of the BCAAs, is the most effective and popular weight loss and athletic training
important chemical that turns supplement in response to health concerns. The FDA
on the mTOR pathway, so it is and the National Institutes of Health are scrutinizing
likely that consuming leucine the safety of bitter orange extract (https://ods.od.nih.
after exercise would be just as gov/factsheets/WeightLoss-HealthProfessional/), so
effective (and cheaper) than this study is important to bodybuilders seeking effective
consuming BCAAs. (Nutrition, supplements. (Phytotherapy Research, published online
42: 30-36, 2017) July 28, 2017)
most studies on nitrates, health and performance. Everyone, particularly older adults,
should exercise and eat plenty of fruits and vegetables and consider purchasing a juicer
to increase beet intake. (The Journals of Gerontology: 72 (Series A): 1284-1289, 2017)
Cannabis
Impairs Athletic NSAIDS LINKED TO HEART
Performance ATTACK AND SUDDEN DEATH
Intense training hurts. Drugs like ibuprofen and
naproxen help take the pain away. Many bodybuilders
take nonsteroidal anti-inammatory drugs after almost
every workout. That could be a mistake. A review of
literature by Australian researchers, led by Michael
Stokes, concluded that regular NSAIDs use increases
the risk of heart attack and heart-related sudden death.
Cannabis or marijuana is a Schedule I drug in the United States, which Some NSAIDs were more dangerous than others.
means that the federal government has determined that it has a high potential Ibuprofen, naproxen, celecoxib, diclofenac and rofecoxib
for abuse, it has no accepted medical use and its dangerous. Most states and increased the risk by 20 to 200 percent. The researchers
U.S. territories, however, allow recreational or medical use of the drug. The drug advised avoiding these drugs or taking high doses.
is banned by the World Anti-Doping Agency for use in Olympic sports. It is not (Heart, Lung and Circulation, 26: 753-756, 2017)
surprising that we dont know much about the effects of the drug on athletic
performance. A review of 15 published studies by Michael Kennedy from St.
Vincents Hospital Medical School in Sydney, Australia concluded that marijuana
decreases performance in endurance and anaerobic sports. It triggered chest
pain during exercise in heart patients, which might make it dangerous for older
athletes. It also reduced muscle strength. Its only positive effect on exercise was
that it reduced the risk of exercise-induced asthma. Serious athletes should avoid
marijuana because it decreases performance. Recent research has shown that
marijuana lowers dopamine in the brain. Dopamine makes people feel good and
psyches them up. Increased dopamine enhances exercise performance. (Journal
Science and Medicine in Sport, 20: 825-829, 2017)
SEX IN AMERICA:
ALL HAT, NO CATTLE
Getting laid is easier than ever, but Americans
are having less sex than they did in the 90s.
We are inundated with sex ranging from free
porn on demand to hookup apps like Tinder.
Check Backpage or Craigslist if you want
anonymous sex with women, men, couples or
transsexuals. Jean Twenge from San Diego
State University and colleagues found that
Americans are having substantially less sex
than they did in 1990. Millennials at the
peak of their sexuality have experienced
the greatest decrease. A Dartmouth College
study showed the frequency of sex was the
most important marker of happiness. Whats
causing the great American sex drought?
Possible reasons include sex overload from
porn, physical inactivity producing poor
metabolic health, or environmental pollutants
that alter sex hormones. America is the richest
country in the world but we are only 15th on
the World Happiness Index. The American
sexual drought is a serious public health issue
that is linked to other health problems such
as obesity, high blood pressure and diabetes.
(Archives of Sexual Behavior, 11:9, 2017)
GROWTH
THE
HORMONE
THE
There is an ageless lm from the spaghetti
westerns genre called The Good, the Bad and
the Ugly starring Clint Eastwood. In the quest
to be ageless, many have turned to human
AND THE
growth hormone (hGH) due to the known
decline in hGH production as one ages, and
the youthful benets incurred when properly
used including improved soft tissue repair,
greater skin elasticity and body composition
enhancement.
Body composition enhancement was once
called repartitioning, as the net effect was
an increase in lean mass (e.g., muscle) with a
loss in fat mass; the appeal to bodybuilders is
obvious. The early days of hGH use for treating
aging adults, and its misuse by bodybuilders,
was a tragic example of the risks involved with
being an early adapter. The error made during
the early days was following dosing schemes
used to treat children suffering from pituitary
dwarsm.1 Children who are decient in hGH,
which is naturally produced in the pituitary
gland in the brain, require very high doses of
hGH to restore linear growth (height) and other
effects seen in the developing body of children
and adolescents. Older adults, even healthy
young adults, have a lower requirement for
hGH, as affecting tissue function rather than
structure is the goal.
The good of hGH is that it is an essential
metabolic hormone that was unfortunately
named. Its role in the obvious growth of
children and adolescents, particularly how tall
one gets, caused this hormone to be named
growth hormone. Even medical journals
commonly refer to this name rather than the
more appropriate but less sexy somatotropin.
While it is true that humans can live with very
low, even non-detectable levels of hGH, they
certainly do not thrive and are subjected to an
increased risk of numerous disease states.2 So,
there is an accepted deciency state, usually
associated with a vascular malformation MANY ATHLETES AND BODYBUILDERS FAIL TO RECOGNIZE
craniopharyngioma, or a slow-growing tumor THEIR UNIQUE LIMITATIONS, AND RECKLESSLY ATTEMPT
of the pituitary gland adenoma, when the TO PHARMACEUTICALLY COERCE THE BODY TO PERFORM AT
cause is known. Often, the cause is unknown
idiopathic; pituitary hormone deciencies A HIGHER LEVEL OR PROLONG A CAREER WELL PAST THE
following head trauma are becoming POINT OF RETIREMENT.
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FATattack
However, it has been noted that bodybuilders
have seen an increase in heart attacks and
THE DOSES USED TO
deaths during the last 20 years, according STIMULATE THE EXAGGERATED
to anecdotal reports and autopsy series. It MUSCULAR BULK OF SOME
is likely that hGH played a role in those who BODYBUILDERS HOLDS A
used that hormone as part of their physique-
enhancement pharmacopeia. GREAT POTENTIAL TO CAUSE
Many past athletes and bodybuilders, HARM.
such as Dennis Newman, Mike Matarazzo
and Lyle Alzado, have attributed hGH as a
factor in debilitating or deadly conditions. Few and high blood pressure, among other effects.7,8
athletes and bodybuilders disclose their drug This becomes a grave concern when combining
protocols, but the culture promotes risk-taking the two classes of drug at extremely high dose
and discourages allowing the competition any range. The distended GH belly is not a result
advantage. This anything goes mentality of water retention, but the growth of internal
nearly guarantees that more cases will be organs (e.g., liver, intestines, kidneys). Although
revealed. It is clear that a growing trend is the organs may in time decrease in size toward
present in premature deaths and heart attacks normal after hGH use is discontinued, the bony
among bodybuilders in their 30s and 40s. growths that result in the characteristic and
How does hGH promote harm or death? In not generally considered attractive facial
physiological doses, it is a reasonably safe changes, elongated hands and feet, are
therapy. Long-term treatment of hGH-decient permanent.
adults has shown no increase in cardiovascular
disease or cancer, though pre-existing TRADING HEALTH FOR MOMENTARY
cancers can arise more frequently.2 However, FAME
recall that hGH has two body composition- Much like testosterone, hGH and its
related properties that make it attractive to secondary hormone IGF-1 display distinct
bodybuilders and athletes. hGH is capable negative effects when the dose is either too
of promoting fat loss and increasing lean low or too high. However, as the anabolic
mass; the two effects occur at different dose and fat-loss effects are related to the dose,
ranges. While it is possible to utilize hGH to reckless bodybuilders will pursue the gains
attain a leaner physique without signicantly until negative side effects arise that are
increasing the risk of heart attacks, cancer or intolerable. Sadly, they typically monitor
an early death, the doses used to stimulate weight-room performance or cosmetic changes,
the exaggerated muscular bulk of some missing the internal damage to both organ
bodybuilders holds a great potential to cause structure and metabolic function. hGH is an
harm. essential treatment for many people, but the
consequences of abusing the hormone beyond
DOSING AND MONITORING its sweet spot has resulted in disgurement,
How is hGH dosed and monitored? hGH contributed to impaired health and likely
is protein-based hormone, and thus is only played a factor in the early death of several
effective when administered via injection. bodybuilders and powerlifters who willingly
Dosing begins weight-based, but in general traded away their health for momentary fame.
results in the administration of 1-3 IU of hGH
daily after individual titration. Some clinicians
recommend an every-other-day schedule, References:
or hGH-free weekends. The response is 1. Mukherjee A, Shalet SM. The value of IGF-1 estimation
in adults with GH deciency. Eur J Endocrinol 2009;161 Suppl
monitored via the IGF-1 response, which should 1:S33-9.
not exceed the normal range or a Z-score 2. van Bunderen CC, van Varsseveld NC, et al. Efficacy
and safety of growth hormone treatment in adults with
above 1.96. At this dosing, hGH can promote growth hormone deciency: a systematic review of studies on
fat release from fat cells, and increase the morbidity. Clin Endocrinol 2014;81:1-14.
3. Hennessey JV, Jackson IM. Clinical features and
metabolism and healing slightly. Muscle mass differential diagnosis of pituitary tumours with emphasis on
will not be enhanced solely through the drugs acromegaly. Baillieres Clin Endocrinol Metab 1995;9:271-314.
4. Trp JC, Lnsch H, et al. Interdental spacing and
effect. Unless one was hGH-decient prior orthodontic treatment in competitive athletes: clues to doping
to treatment, the greater ability to recover, with growth hormones? J Orofac Orthop 2010;71:373-82.
5. Holt RI, Snksen PH. Growth hormone, IGF-I and insulin
response to training and improved body and their abuse in sport. Br J Pharmacol 2008;154:542-56.
6. CNN.com. Officials: Smiths death caused by overdose.
composition are generally viewed as signicant March 27, 2007. http://www.cnn.com/2007/SHOWBIZ/
and favorable. TV/03/26/smith.autopsy/index.html, accessed August 1, 2014.
7. Karila TA, Karjalainen JE, et al. Anabolic androgenic
A physiologic hGH supplementation should steroids produce dose-dependent increase in left ventricular
avoid the adverse effects of impaired glucose mass in power atheletes, and this effect is potentiated
by concomitant use of growth hormone. Int J Sports Med
tolerance, edema, carpal tunnel syndrome 2003;24:337-43.
and organ growth. Anabolic steroid users who 8. Cohn L, Feller AG, et al. Carpal tunnel syndrome and
gynaecomastia during growth hormone treatment of elderly
combine hGH in their stacks face a greater men with low circulating IGF-I concentrations. Clin Endocrinol
risk of enlarged heart, prostate, gynecomastia 1993;39:417-25.
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EXCLUSIVE! SUPPLEMENT INDUSTRY NEWS BY J.A. GIRESI
JEFF MCCARRELL:
A Fighter and Survivor
Doesnt everyone want to Look Good Naked? Thats what
Jeff McCarrell thought when he founded his new company, Look
Good Naked, through his parent company, McCarrell Fitness
Companies. Along with Jeff are his 26-year-old son Zach and
his daughter, Megan making Jeff McCarrells newest venture
a family-run enterprise. During an interview conducted with
MDs publisher and Editor-in-Chief, Steve Blechman, I spoke with
Jeff McCarrell and learned about his business process and
personal, courageous ght with cancer.
Sitting down with Jeff McCarrell, my rst question to him was,
Where did you get LookGoodNaked from?
Jeff chuckled and answered, Because everyone wants
to look good naked! When you step out of the shower or get
dressed, you want to look good!
I grinned and thought to myself, why, yes. Of course, thats
true!
In speaking with Jeff McCarrell, I found him to be a man of
enormous strength, both in physical terms and in the shape of
his character. In fact, he is not only a shrewd entrepreneur, but
he also served in the U.S. Army Rangers 75th Regiment out of
Fort Benning, Georgia for ve years. While in the military, he
entered and won the All-Armed Forces bodybuilding competition.
Jeff won the overall in 1994, and competed for two more years,
ending his bodybuilding career in 1996.
Jeff worked hard to get where he is in life. He started his
career in sports nutrition in 1989. Soon, he was working for such
distinguished names as EAS, MET-Rx and Pinnacle. He currently
holds a bachelor of science degree in exercise science, as well In speak-
as several training and nutritional certications. Jeff s education ing with Jeff
propelled him far to become the president of Biotest from 1999 McCarrell,
to September 11, 2001 and VPX. But then, Jeff decided it was, I found him
time for him to do his own thing. In 2002, he became co-founder to be a man
and CEO of Nutrex. While at Nutrex, he helped to develop of enormous
several products, among them, the very popular Lipo-6 liquid gel strength, both
in physical
capsule.
terms, and in
Jeff McCarrell had it all: health, strength, wealth and family, the strength of
but sometimes, even with these attributes, fate can deal a cruel his character.
hand when you least expect it. In 2007, Jeff was diagnosed with large T-cell non-
Hodgkin lymphoma, a vicious form of cancer. Despite the diagnosis, Jeff fought
hard, enduring chemotherapy and surgery. He took a leave of absence from
Nutrex from 2008 to 2009 to help ght the cancer. Fighting a brave battle, Jeff
watched his once-powerful physique of 270 pounds become 170 pounds. Yet, he
continued to ght for his life and beat the cancer even after having to endure
removal of two lymph nodes.
After the cancer went into remission in 2009, Jeff thought he could get back
to his life. But just when he thought he had one enemy beaten, on July 6, 2012,
Jeff s oldest son, Jeff Jr., passed away. In August 2012, Jeff decided to sell off his
share of Nutrex.
While grieving over the devastating loss of his son, the cancer resurfaced
two more times. Jeff, strong with spirit, and aided by his family and friends,
continued to push on. Currently, the cancer is in remission but through it all,
LOW-INTENSITY AEROBIC
EXERCISE
As expected, lifting weights has been shown
to decrease myostatin levels, representing one
of the many ways that intense weightlifting CREATINE, VITAMIN D AND EAAS IN COMBINATION
triggers muscle growth. However, a study by
Hittel et al.4 unexpectedly showed that low-
WITH LOW-INTENSITY CARDIOVASCULAR EXERCISE
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NUTRITION performance
consumption causes a decrease in myostatin interesting inuence that vitamin D has on myostatin expression by approximately 50
levels in muscle cells, leading to signicant muscle growth. Researchers showed that percent.
muscle growth. vitamin D exposure decreases the amount Interestingly, another study by Callis et
In a double-blind study, 27 healthy males of myostatin found in isolated muscle cells, al.13 also showed that myostatin was the
performed resistance training or resistance generating greater muscle growth. In addition target of micro-RNA regulation where the
training supplemented with creatine (0.3 grams to the decrease in myostatin, this study micro-RNA molecule called miR-208a boosted
of creatine for every kilogram of the subjects showed that vitamin D triggers an increase muscle hypertrophy by suppressing myostatin
bodyweight per day for the rst week loading in follistatin, which is a powerful inhibitor of expression.
Although further work is needed to elucidate
the precise role that micro-RNA has in the
regulation of myostatin and muscle mass
following EAA consumption, taken together,
these two investigations represent a completely
novel and forceful way to decrease myostatin
conceivably initiating new approaches to trigger
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the production of the cellular organelle known increased energy demands on the cell, which of these scientic studies is to get rid of
as the mitochondrion. The mitochondrion, diminishes the further production of ROS. the effects from exercise-induced ROS
the well-known powerhouse of the cell, More mitochondria also increases the muscle production in muscle by giving the test
subjects antioxidants. For example, a scientic instead of vitamin C and E protecting against length of recovery necessary to completely
investigation by Gomez-Cabrera et al.3 insulin resistance, they demonstrated that recuperate from downhill running. During
concluded that antioxidant supplementation the antioxidant consumption decreased the study, some of the subjects received one
can slow down important training adaptations ROS levels, subsequently decreasing gram of vitamin C for 14 days post-downhill
in human muscle. Specically, Gomez-Cabrera mitochondrial levels. Since mitochondria are running, while the control group received a
et al. reported that the administration of the the place in the cell where fat is burned, the placebo. The exercise regimen resulted in
antioxidant vitamin C prevented exercise- lower mitochondrial levels repressed the delayed onset muscle soreness associated
induced expression of PGC-1 alpha in muscle bodys ability to burn body fat, generating with downhill running and impaired muscle
cells, which also disrupted mitochondrial greater body fat. Because more body fat function in both groups, although a delayed
production in muscle. Furthermore, the leads to insulin insensitivity, the test subjects recovery was noted in the group supplemented
administration of vitamin C also prevented actually showed a decreased level of insulin with vitamin C. Because vitamin C has been
exercise-induced expression of several signaling. shown to attenuate ROS production following
antioxidant enzymes in muscle. Collectively, these results conclude that exercise, the authors concluded that vitamin
In another study by Ristow et al.4, 40 ROS production enhances the muscle cells C supplementation inhibited the recovery of
people performed a dened exercise regimen ability to produce energy and that antioxidant muscle function.
for four weeks. All test subjects went to the consumption negatively inuences this
gym ve days a week, where they did 40 augmented capability. ANTIOXIDANTS CAN INHIBIT MUSCLE
minutes of circuit training and 20 minutes PROTEIN SYNTHESIS
of biking. Twenty subjects received 1,000 VITAMIN C DELAYS MUSCLE IGF-1 is known to promote protein synthesis
milligrams of vitamin C and 400 units of RECOVERY FROM EXERCISE within the muscle cell, promoting muscle
vitamin E while the other half received a Intense weightlifting or exercise stresses hypertrophy.6 Low levels of ROS have been
placebo. The study ultimately demonstrates the muscle cell, producing muscle damage show to positively inuence IGF-1 signaling.7
that high doses of vitamin C and vitamin that requires a substantial recovery period This positive inuence on IGF-1 signaling by
E alleviate the ability of ROS to generate to reestablish muscle function. There is ROS mainly occurs because ROS can directly
the production of PGC1-alpha and new emerging evidence proposing that ROS assist inhibit the action of a class of enzymes known
mitochondria. in the recovery process, however all of the as phosphatases that typically reverse the
As many previous studies have shown details have not been fully established. In natural activation of many different signaling
that ROS can trigger insulin resistance, order to further the understanding that ROS cascades, such as the IGF-1-driven protein
Ristow et al. also wanted to investigate play in muscle recovery, a study by Close synthesis pathway. Therefore, ROS inactivation
whether vitamin C and E consumption could et al.5 investigated the effects of vitamin C of the phosphatase that turns off IGF-1-driven
prevent ROS-initiated insulin resistance. Yet supplementation on ROS production and the protein synthesis ultimately generates greater
muscle protein synthesis and muscle growth.
CORRECT AMOUNTS OF ROS PRESENT IN THE CELL Interestingly, this study also shows that higher
ROS levels inhibit IGF-1 signaling. These
APPEAR TO POSITIVELY CONTRIBUTE TO MUSCLE results suggest that antioxidant use, leading
GROWTH AND PERFORMANCE AND JUST LIKE MANY to a lower level of ROS production, should be
OTHER THINGS IN LIFE, TOO MUCH OF A GOOD THING the most benecial environment for muscle
CAN BE DETRIMENTAL. growth.
In conclusion, correct amounts of ROS
present in the cell appear to positively
contribute to muscle growth and
performance and just like many other
things in life, too much of a good thing can be
detrimental. Therefore, a precise antioxidant
regimen should produce the optimal amount of
ROS within the muscle cell, facilitating muscle
size and strength.
References:
1. Irrcher I, Ljubicic V, et al. Interactions between ROS
and AMP kinase activity in the regulation of PGC-1alpha
transcription in skeletal muscle cells. Am J Physiol Cell
Physiol 2009;296(1): p. C116-23.
2. Jackson MJ. Skeletal muscle aging: role of reactive
oxygen species. Crit Care Med 2009;37(10 Suppl): p. S368-71.
3. Gomez-Cabrera MC, et al. Oral administration of
vitamin C decreases muscle mitochondrial biogenesis
and hampers training-induced adaptations in endurance
performance. Am J Clin Nutr 2008;87(1): p. 142-9.
4. Ristow M, et al. Antioxidants prevent health-promoting
effects of physical exercise in humans. Proc Natl Acad Sci U S
A, 2009;106(21): p. 8665-70.
5. Close GL, et al. Ascorbic acid supplementation does not
attenuate post-exercise muscle soreness following muscle-
damaging exercise but may delay the recovery process. Br J
Nutr 2006;95(5): p. 976-81.
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The ability to sculpt a larger, more reality is that over time, the repetitive use high among top-level bodybuilders, the
muscular physique can provide a unique of these drugs will break your body down truth is the vast majority of PED users are
sense of euphoria unlike anything else on the causing a plethora of diseases that will most not elite bodybuilders or athletes, but rather
planet. Because of the incredible feeling of denitely result in premature death. individuals focused on simply wanting to
satisfaction and achievement associated with look leaner and more muscular.
getting huge, many individuals will do almost THE PERILS OF ANABOLIC The reason for the widespread
anything to get bigger, including the use of STEROID USE consumption of anabolic steroids is that they
performance-enhancing drugs (PEDs). And The most heavily consumed PED is the do, indeed, potently stimulate muscle growth
theyll use PEDs despite the fact that many of anabolic steroid. Elite bodybuilders have and strength. The primary anabolic effect
these drugs can have an extremely negative been using this form of PED to build muscle from anabolic steroids is caused by cranking
impact on overall health, including premature mass and strength for quite some time up the synthesis of certain protein molecules
death. In fact, one might even say that many now.3 In fact, the use of anabolic steroids within the muscle cell that trigger muscle
who use PEDs are quite literally DYING TO has likely increased over time, as one study growth and strength. For instance, one of
GET BIG! investigating the use of PEDs by competitive the target proteins synthesized in response
A primary cause for the increased health bodybuilders showed that 77 percent of to anabolic steroid use is the muscle
risks associated with the contemporary use of the respondents reported using anabolic protein follistatin, which directly blocks the
PEDs has to do with the simultaneous use of steroids. While anabolic steroid use is very negative effects of the muscle-depleting
many different types of PEDs that will wreak molecule myostatin, ultimately generating a
havoc on the body, producing poor health, thus substantial amount of muscle growth.4
increasing the odds for premature death. THE USE OF INSULIN AS Of course, the positive inuence on
The standard cocktail of PEDs consumed A PED CAN KILL YOU, muscle growth from anabolic steroid use
PER BERNAL PHOTOGRAPHY
today usually includes heavy doses of does not come without negative side
different kinds of anabolic steroids in
AND KILL YOU QUICKLY effects, as anabolic steroids also trigger
combination with other powerful anabolic UNLIKE ANABOLIC protein synthesis in non-muscle cells,
agents, such as human growth hormone STEROIDS OR GH, such as the prostate which promotes the
(GH) and insulin.1,2 While this mix of PEDs unwanted enlargement of the prostate gland,
may improve your physique in the short term
WHICH TEND TO CAUSE increasing the chance for prostate cancer.
without manifesting disease, making you PREMATURE DEATH MORE Anabolic steroids have also been shown
believe that they are harmless, the harsh GRADUALLY. to dramatically impair cardiac function by
How Regan Grimes Crafts Superior Delts At 6 feet tall and 240 pounds onstage, Regan isnt one of the
A NEW YOUNG GUN RISES larger men in open bodybuilding but he does have one of the most
Just a few months ago, Regan Grimes was a 24-year-old rookie aesthetic, proportionate physiques. Part of what earned him a rst
who had yet to prove himself on a pro stage. Before the summer of callout in all three of his rst pro shows is his stunning X-frame: wide
2017 was even over, the young Canadian had placed second, fth and shoulders and upper back, a waist you would expect to see on a
sixth in three IFBB events, rmly establishing himself as a young man Mens Physique pro, and aring quads. Photographer Jason Breeze
who genuinely belonged up there with the established veterans. I caught up with Regan at the gym he owns, FlexPlex Muscle and
really wanted to qualify for the Olympia, he says. And if there had Fitness in London, Ontario as he demonstrated what he does for his
been another show to get points at, I would have done it. sensational shoulders.
B Y R O N H A R R I S , P H O T O G R A P H Y B Y JA S O N B R E E Z E
Regan isnt one of the larger men in open bodybuilding but he does have one of
the most aesthetic, proportionate physiques. Part of what earned him a rst
callout in all three of his rst pro shows is his stunning X-frame.
94 MD musculardevelopment.com October 2017
ROPE FACE PULLS
Rope pulls for rear delts are nothing
terribly novel, but Regan has created a spin-
off on the standard performance technique
that you will all want to try out. He does REGANS TOP 3
them in three stages of six reps each: six TIPS FOR YOUR
reps pulled to shoulder level, six reps to BEST DELTS
nose level, and six reps over his head. The 1. FORM AND FEEL
lowest pulls hit my rear delts and traps, the ARE KEY
middle ones get the rear and side delts, You need to make sure your
and I feel the highest pulls in the entire form is always good enough
shoulder. These make the perfect follow-up to squeeze and contract the
to rear laterals, as they allow the biceps and muscles. That and keeping
traps to step in and assist in driving the rear tension on the delts is what
delts into total exhaustion. makes them grow.
2. KNOW WHEN TO GO
HEAVY
Compound movements
TRAINING SPLIT like presses are meant to be
Day 1: Chest, front and medial deltoids and triceps trained heavy, and obviously
Day 2: Back, rear deltoids and biceps you cant focus as much on
Day 3: Legs contractions with those. When
Day 4: Chest, front and medial deltoids and triceps it comes to various lateral
Day 5: Back, rear deltoids and biceps raises, use a bit less weight
Day 6 OFF and focus more on quality
contractions on every rep.
3. PRIORITIZE REAR DELTS
SHOULDER ROUTINE The rear delts need to be
Bent Dumbbell Laterals 4 x 12-15 maximally developed to get
Rear Delt Machine 4 x 12-15 that round, 3-D look from every
Rope Face Pulls 4 x 6, 6, 6 angle. Like a lot of guys, I used
Seated or standing Dumbbell Lateral Raises 4 x 12-15 to neglect mine, and it showed.
Barbell Upright Rows 4 x 12-15 I started making them a priority,
Barbell Front Raises 4 x 12-15 and training them rst on
Seated Barbell Military Press 4 x 12-15 shoulder day. I saw immediate
improvement.
MUSCLE BUILDING
Muscle tissue is made of protein, muscle growth by directly stimulating
and protein is made up of amino muscle protein synthesis. Leucine
acids. Therefore, it should come acts almost like a key that signals the
as no surprise that muscle growth body to begin stringing amino acids
is essentially just the process of together to create muscle protein.
combining amino acids. However, Therefore, supplementing with BCAAs
BCAAs take their role in muscle can help boost your eorts in the
building one step further. gym and help you see results. If your
Research has shown that BCAAs, goal is to build muscle, take BCAAs
and particularly leucine, increase during and/or after your workout.*
RECOVERY
As the building blocks of muscle, BCAAs are critical for the
maintenance and repair of muscle tissue. They help you maintain
the muscle you already have by acting as an energy source for
your muscles. Unlike most aminos that are metabolized in the
liver, BCAAs are metabolized in skeletal muscle. As you deplete
glucose during rigorous exercise, your body is quickly able to
break down the amino acids for energy, eectively preventing
muscle catabolism. Studies suggest that this may help
decrease delayed-onset muscle soreness (DOMS).*
PERFORMANCE
Aside from their muscle-building and recovery benets,
research shows BCAAs can also improve performance.
Taking them before your workout allows your
body to utilize the supplement for fuel (energy)
and repair during the exercise, which helps
increase strength and endurance. Mix
them in with your pre-workout or sip
on them up to 30 minutes into your
workout for the best results.*
BREAKDOWN
WEIGHT LOSS
The recovery benets of BCAAs also apply
to weight loss. On a cut, particularly a
cut centered around
a low-carb diet, your
body is being deprived
of its primary energy
source: glucose. When
searching for alternative fuel, the body often
turns to protein, resulting in the loss of muscle.
As we explained, BCAAs can help prevent this
muscle catabolism by providing an alternative
energy source for your body. Therefore, even as you
lose fat, you will preserve the muscle you have.
Lean muscle is your metabolic engine you dont
want to lose it! Take advantage of this benet by
supplementing with BCAAs before and during
your workout. They are particularly benecial for
weight loss if taken before fasted cardio.*
CA As
, s u p p lem ent with B dule :
benets ing sch e
n ta g e o f all of theseend the following tim
va m
To take adt the day. We recom
thro ug h o u
OUT
energy for your
K
muscles and improve
OR
performance.*
RE T
OU
W
/POST WORK
muscle loss.*
MI D D
R A
INT
T jeopardy, as the athletes were aging. The top pros were getting older on
average year by year, as was the average age men were earning their
pro cards. Its always held true that the youth is the future. Without an
infusion of fresh young blood, bodybuilding was destined to go the way of the
Dodo birds and the dinosaurs, something that later generations would note as a
curious pastime of their ancestors. Then, hallelujah, the trend began to reverse
itself. Whereas men had been turning pro at 35 or even 40 for some time, all of
a sudden, we were witnessing young bucks of 25, 24, even 21 years old earning
pro status and swelling the IFBB ranks. Simply being a pro means very little, of
course. Being competitive with the very elite in the sport is the mark of a viable
pro, and several of this new group of Young Guns have already tested their
mettle and proven their worth. Lets look at a few of todays best.
By Ron Harris
MD 103
YOUNG GUNS 2017
Zane Watson
28-year-old Canadian Zane Watson was hardly a blip
on my radar before this spring, even though the 212 pro
had scored a win at the 2015 Toronto Pro. Going into the
Arnold Classic, the three men I was expecting to make
major impacts in the 212 portion of the competition were
veterans Jose Raymond and David Henry, and the new
sensation from Kuwait, Ahmad Ashkanani. But when
that division took the stage, I and much of the audience
realized we had been ignoring a serious talent. His overall
shape, balance and symmetry were breathtaking, as was
his classic posing style. Further, he had perhaps the best
legs in the class as well as condition that rivaled eventual
rst- and second-place men Ahmad and David. Arnold
Schwarzenegger himself only got up once from his seat
to take a Snapchat during the 212, and it was of Zanes
posing routine.
Even being one of the taller 212s at just under 58, and
bearing in mind that Watson still needs better arms and
improvements in his back before advancing to the next
level, its clear to see that his future in the sport is bright.
Showing wisdom and maturity, he opted to shut it down
after Columbus rather than keep pushing to qualify for
the Olympia. I know if I do more shows and qualify for
the Olympia, my body will be exhausted and I wont have
made any improvements, he explained. Im not going
to the Olympia to place eighth. I would have to be at 140
percent of my best, and the top guys would all have to be
at 80 percent of theirs, for me to win and they wont be!
JASON BREEZE
Arnold Schwarzenegger
himself only got up once from
his seat to take a Snapchat
during the Arnold Classic, and
it was of Zanes posing routine.
Chris Bumstead
While many looked at the introduction
of the Classic Physique division last year
as a boon to the sport, the fact that its rst
Olympia champion, Danny Hester, was
47 years old, didnt exactly jibe with the
concept of a fresh new addition. Canadas
Chris Bumstead and MHP athlete turned
pro at the end of last summer at the IFBB
North American Championships at the
age of 21. Knowing he would need to gain
substantially more mass to be competitive
as an open bodybuilder at 6 feet (as in
30 pounds minimum), and unwilling to
risk blowing out his tiny midsection that
allowed for an extreme vacuum even in
front double biceps and front lat spread
poses, Chris decided to pursue the new
Classic Physique division and see how he
did. Was it a wise choice? Considering that
he has won both contests hes entered
thus far, the Pittsburgh and Toronto Pro
shows, I would say yes! Chris has the type
of structure and shape Classic was created
to showcase: wide clavicles, narrow hips
and waist, sweeping quads and graceful
yet rugged presentation. We will watch
him grow, improve and mature just as the
Classic Physique division will over the
coming years.
Sadik Hadzovic
Last but not least is the man who
went from a two-time runner-up
in Mens Physique at the Olympia
directly into a top-three spot in Vegas
at the premiere Classic Physique
Olympia, Sadik Hadzovic. Wed seen
the Long Islander by way of Bosnia
and Herzegovina in board shorts
for three seasons as a pro, and
there was no doubt he possessed
one of the most dramatic V-tapers
in the game, wide melon delts and
wingspan back tapering down to
a waist that should be much too
small for a man whos 200 pounds
shredded. Little did we know he also
had some wheels hidden under the
long shorts, because he always
included intense weight training for
his legs year-round in his training.
What most people dont
understand is just how powerfully leg
training stimulates your metabolism
and burns fat, he tells us. If you
neglect leg training regardless of
your physique goals, you will be
hindering your fat-burning efforts.
Once Sadik decided to try out the
new division, he stepped up his leg
training to build the necessary mass.
Hes just as natural hitting poses
in Classic as he was doing quarter-
turns, and came out of the box with a
roar by placing third at the Olympia
behind champion Danny Hester
and runner-up Arash Rahbar. Sadik,
a Team GAT athlete, has nearly 2
million followers on Instagram, and
another 1.7 million on Facebook. On
his social media, hes been sharing
his quest since then to improve his
overall mass and proportions with
the goal of taking that Olympia
Classic Physique title this year, and
photos and videos made it quite
clear that he was bringing a totally
different physique for 2017.
A ST
STORY
RY ST
STRAIGHT
AIGH OUT OF A MOVIE
I wouldnt eexactly
ctly sa
say Derek Lunsford was an unknown
unknow head
heading g into the 2017 NPC
PC
Champi hips. In 2015,
USA Championships. 15, he had w
won the N
NPC Junior Nationals
tional welterweight class.
ss.
Last year, he moved up to middleweight and won the overall at the Junior Nationals
before taking runner-up at the USA. I certainly had only a vague idea of who Derek was
until the light heavyweights took the stage in the Artemus W. Ham Hall on the University
of Nevada, Las Vegas (UNLV) campus. Immediately, he stood out from the rest. With
his superior thickness, X-frame structure and round muscle shapes, Lunsford looked
like a pro among amateurs. All he had to do to get that IFBB pro card was win his class,
but he also swept the overall. Seven days later, I found myself covering the Tampa Pro,
and once again watched Dereks hand held high in victory only this time, as the last
man standing in the 16-man lineup of 212 pros. At 24, Lunsford was the youngest, and
obviously the least experienced. Neither fact mattered. In the end, he was just that good.
D AY N A M A L E TO N
The Girl
Behind the Box
S P O N S O R E D B Y G A S PA R I N U T R I T I O N
E VA S I M O N P H O TO G R A P H Y
VINO VIAGRA
Study Says Red Wine Boosts
Testosterone
Mention romance to an average American
male, and thoughts ash toward an imaginary
all-access invitation to the Playboy Mansion
or the nearest VIP room at a gentlemens
lounge. However, for most women, and men
who have actually emerged from adolescence
to obediently follow the imagery indoctrinated
by hours of Cialis commercials, romance
involves anticipation and atmosphere,
ultimately resulting in a mutual surrender
to the primal demands of hormones and
excitatory neurotransmitters.
The atmosphere of romance and the
mood can be created with a single red rose,
a glass of red wine and a decadent chocolate
dessert. Beware of excess, as drunkenness
and indigestion can quickly kill passion.
The role of red wine is traditional, harking
back to the days of the Roman Empire and
beyond. Wine is associated with a number of
benets that can enhance and aid in producing
and acting upon a romantic moment. Some
of these effects are a function of the alcohol A LITTLE RED MIGHT AID IN PROMOTING CLEAN
content, while others are made possible by ARTERIES, WHICH IS KEY TO KEEPING THE
bioactive components found in red wine (not
white wine, but that will be addressed) called
EQUIPMENT WORKING.
polyphenols, procyanidins and antioxidants
(and likely others).
Every budding Cyrano (a romantic gure with alcohol dependency face pronounced often suffer from erectile dysfunction. The main
based upon a French dramatist who ironically consequences and typically need to avoid problem (relative to erections) is not so much
or suitably died of/with syphilis, immortalized alcohol intake entirely. With wine, in addition plaque buildup in the big arteries, like the
in the play Cyrano de Bergerac) knows that a to the alcohol content, there is a fair amount aorta. Instead, it is narrowing of the small blood
little alcohol reduces inhibitions.1 Perhaps the of sugar calories that must be accounted for vessels that feed the spongy tissue of the
most common offer to a potential paramour if weight management is an issue. However, penis. The simplest comparison that explains
is, May I buy you a drink? Sadly, some fail moderate wine consumption (one-half to one how an erection forms and is maintained would
to acknowledge limitations or attempt to ply glass per day for women; one to two glasses be a balloon. To keep a balloon inated, one
an unsuspecting lady into submission. Excess per day for men) is associated with a number needs to blow in more air than escapes. When
alcohol in the short term does not promote of positive health benets especially the amount of blood that can ow into the penis
romance, libido or sexual performance. cardiovascular benets. The processes is restricted, then it cannot keep the penis erect,
Instead, nausea vomiting and anger can involved in these cardiovascular benets or inated. People have tried penis rings,
ensue. Intoxication can interfere with erectile include raising HDL (good) cholesterol, and some of the early drug therapies involved
function, and over the long term is associated reducing free radical damage and promoting injecting vasodilating drugs into the penis.
with pronounced erectile dysfunction and vasodilation (opening the arteries and The advent of cholesterol-lowering drugs is
hypogonadism (low testosterone). improving blood ow).2,3 presumed to delay or prevent plaque buildup in
Erectile dysfunction can arise due to nerve the arteries, so one might assume that would
CARDIOVASCULAR BENEFITS trauma, psychological challenges and other reduce the need for erectile dysfunction drugs.
Excess alcohol consumption needs to be conditions. However, the most common cause [Ignore for the moment the testosterone-lowering
avoided, especially as a chronic habit those is vascular.4 Men with severe atherosclerosis effect of statins.] Red wines ability to reduce
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MUSCLETECH research report BY TEAM MUSCLETECH
RESEARCH AND DEVELOPMENT
RESEARCHERS FOUND THAT THERE WERE NOTABLE IMPROVEMENTS IN MAXIMAL STRENGTH, REPETITIONS
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MuscleTech is Americas #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to
present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2017 MUSCLETECH.COM
BODYBUILDING science By Michael J. Rudolph, Ph.D.
Senior Science Editor
8 SETS FOR MAXIMUM conversion of the slower type IIa bers back to
the more powerful type IIx bers producing
an apparent decrease in muscle power due to
squats.
ADVANTAGE SUPPLEMENTS
Best Supplements to Meet Your Goals
Advantage Supplements was founded in 1998 Bruce Ho. He founded
the company with one mission in mind, to help people get the best
supplements possible to aid them in achieving their goals. Our mission
is to provide our customer with the best service available with the
best name brands in the business at wholesale prices, states the
companys mission statement. This is not just something that Advantage
Supplements stands by, but its what they live by.
HI-TECH PHARMACEUTICALS
1-TESTOSTERONE
The muscle-building breakthrough of the than standard testosterone. It cannot be
21st century is here, and the results being converted to estrogen via aromatase, nor
achieved by 1-Testosterone have been can it be turned into DHT. This makes it
phenomenal. 1-Testosterone works to a very stable molecule that resists most
create the perfect anabolic environment for traditional routes of metabolism. A 2006
unbelievable gains in lean muscle mass and study determined that 1-Testosterone has a
strength, that will not disappear when your high androgenic and anabolic potency, even
cycle is completed. without being metabolized. 1-Testosterone
1-Testosterone by Hi-Tech Pharmaceuticals binds in a manner that is highly selective
is based upon a naturally occurring metabolite to the androgen receptor (AR), and it has
for many animals, including man, that a high potency to stimulate AR-dependent
has properties far different from standard transactivation. 1-Testosterone has an
testosterone in the body. 1-Testosterone anabolic to androgenic ratio of 200/100, which
is more of a mild hormone that will give you is superior to testosterone.
cleaner gains and dramatic strength increases.
There are three prohormones to this compound: GAINS AND STRENGTH GO
1-androstenedione, 1-androstenediol and THROUGH THE ROOF
1-Androsterone aka 1-androstene-3b-ol-17- With 1-Testosterone, many users
one. Of the three, only 1-androsterone is still report a hardening effect and an increase in
available on the U.S. market and this is what vascularity. 1-Testosterone appears to be
Hi-Tech manufactures, using its proprietary best used for size gains, although it provides
Cyclosome Delivery system for increased the user with incredible strength gains as
bioavailability. well. 1-Testosterone is considered a dry
compound that can be used during cutting
PACKS QUITE A PUNCH phases yet because of its strength, it can
In a recent study released in the Journal of also be useful during a bulking phase.
Applied Physiology, it was demonstrated that 1-Testosterone will help give you
the oral prohormone 1-androstene-3b-ol-17-one, BETTER THAN TESTOSTERONE clean gains that are very sustainable and
which converts in the liver to 1-Testosterone, 1-Testosterone has a structure similar help your strength go through the roof. Try
was as potent, milligram-for-milligram as to testosterone, but the double bond is in a Hi-Techs revolutionary 1-Testosterone
testosterone enanthate the gold standard different place.1-Testosterone is a 1,2-double for exceptionally clean muscle gains and
for testosterone products. Very few dietary bond instead of a 4,5-double bond in its A dramatic strength increases.
supplements have been subjected to a clinical ring. This slight modication means that the For more information, visit
study. However, the active prohormone molecule is subject to different metabolism hitechpharma.com
1-androstene-3b-ol-17-one was the subject
of a clinical study at the West Texas A&M
University, the California Baptist University CYCLOSOME DELIVERY: HI-TECHS TROJAN HORSE
and the University of Texas at Austin. The FOR MAXIMUM BIOAVAILABILITY
results showed 1-androstene-3b-ol-17-one to Hi-Tech Pharmaceuticals is a leader and innovator in the bodybuilding and prohormone industry, being
be signicantly more powerful than it would one of the rst companies to introduce many of the prohormones that have entered the marketplace over
appear structurally. the last decade. Researchers at Hi-Tech developed a proprietary process called Cyclosome technology
In the above-referenced study, nine the most advanced liposomaldelivery technology available for maximum bioavailability.
males gained an average lean mass of 10.4 Most hormonal products on the market are actually destroyed in the liver, where the products are
pounds and an increase in strength of 92.2 rendered inactive by the rst-pass effect, which renders the active compounds virtually useless. Almost
pounds in total load on the bench/squat/ all previous oral capsules and tablets manufactured to increase testosterone including testosterone
deadlift. These are signicant gains from a itself are involved in the dreaded rst-pass effect. Cyclosome technology is the answer to getting
prohormone. The researchers concluded that poorly absorbed testosterone-boosting compounds and legal prohormones into the body so they
the prohormone supplement contributed to can work. You can think of Hi-Techs innovative technology in terms of a Trojan horse that allows
robust improvements in muscle mass and testosterone-boosting compounds and legal prohormones to pass through the liver unharmed and intact.
strength in resistance-trained individuals. Only Cyclosome technology allows the Trojan horse to deliver prohormones and testosterone boosters to the
Hi-Tech has the exact same dose as studied systemic circulation by the intestinal lymphatic route, circumventing rst-pass inactivation in the liver.
in the Texas/California study that has been The pharmaceutical industry has embraced the cutting-edge Cyclosome technology in recent
compared to testosterone enanthate. Its safe years, and now 1-Testosterone is one of the rst products to utilize it in a testosterone booster and
to say that 1-androstene-3b-ol-17-one denitely anabolic agent.
packs a punch.
DORIAN
YATES
DECLINE PRESSES WILL BUILD
YOUR CHEST
Dorian, I know early in your
bodybuilding career that your chest
was a lagging body part. I heard you
say that the decline bench is the best
movement to add mass to your chest.
My gym does not have a decline bench,
so I do flat instead, and then the incline
bench for my pressing movements. I
am building my foundation. Do you
think this is the right way to go? Thank
you for your time.
How about finding a gym with a
decline bench, for starters? When I was
starting out in bodybuilding, I read a lot
of books. One writer who had a lasting
influence on me was Nautilus inventor
Arthur Jones, because he came at training
from a scientific point of view rather
than just passing on anecdotal evidence
about what was and wasnt effective.
The function of the pectoral muscles is
to bring the arm away from the body
and across the body. The decline press
allows for a greater range of motion, thus
activating more of the muscle fibers.
The reason decline presses have
never been overly popular is that
a misconception exists that they
specifically target the lower region of
the pecs. Since most people have fair to
good development there and tend to have
weaker development in the upper pecs, it
was surmised that decline presses were
a waste of time and effort. I found this to
be patently false. Decline presses in fact
work the entire chest.
Personally, I found that flat bench
presses put too much stress on the front
delts and the tendons connecting the
chest to the front delts. Ponder for one
moment that any time you have ever
heard of a bodybuilder tearing his pec,
it was while doing the flat bench press.
I can honestly say that the majority of
the size and thickness of my chest was
achieved through heavy decline presses.
Now if you cant get to a gym with a
decline press, your next best option is
weighted dips with your torso leaning
ONE WRITER WHO HAD A LASTING INFLUENCE ON ME WAS forward and your elbows flared out. This
NAUTILUS INVENTOR ARTHUR JONES, BECAUSE HE CAME AT position is important, because the more
TRAINING FROM A SCIENTIFIC POINT OF VIEW RATHER THAN upright your torso and the less of an
PER BERNAL
JUST PASSING ON ANECDOTAL EVIDENCE ABOUT WHAT WAS AND angle your elbows have, youll work more
triceps and less chest.
WASNT EFFECTIVE. DORIAN YATES
Dexter
JACKSON
WHEN INJURY IS A
BLESSING IN DISGUISE
I have pretty severe pain in my right
shoulder that I suspect might be a torn
rotator cuff. I just started a new job and I
wont have medical insurance for another
couple of months. At that point I will get an
MRI. In the meantime, I cant do any type of
heavy pressing for chest or shoulders. What
I am doing at the moment is completing all
my lateral movements before presses on
shoulder day, and hitting the pec deck and
cable crossovers before any chest pressing.
The pumps are intense and my shoulders and
chest are getting sore, but I really wonder
if I am stimulating any muscle growth
because my pressing weights are so low. For
example, I used to put three plates on each
side of the Hammer Strength shoulder press
machine, but these days its only a 45 and a
25. What do you think?
If someone is starting out or just training with
no limitations like an injury, I would say they
should train as heavy as they can in good form
YOUR FORM AND YOUR MIND-MUSCLE CONNECTION MIGHT to add mass. But thats not your reality at the
ACTUALLY BE BETTER NOW THAN THEY WERE BEFORE. moment. You cant go heavy. Does that mean
OFTEN, GUYS SACRIFICE BOTH OF THOSE TO BE ABLE TO USE you should quit training? Of course not. You are
HEAVIER WEIGHTS, AND DONT EVEN REALIZE IT. doing the best you can and finding ways to keep
DEXTER JACKSON your training intensity high without using heavy
weights. From what youre telling me, you seem
to be doing just fine with the pre-exhaust style
of training for your chest and shoulders. The
fact that you are getting pumps and getting sore
tells me that your pecs and delts are receiving a
whole new type of stimulation.
Another thing to consider is that your form
and your mind-muscle connection might
actually be better now than they were before.
Often, guys sacrifice both of those to be able
to use heavier weights, and dont even realize
it. This should make you feel better to hear. A
couple of years back, my knees were giving me
a lot of trouble and were in almost constant pain.
There was no way I could train my quads heavy.
Charles Glass had me use lighter weights and
pre-exhaust my quads with extensions, along
with doing higher reps on my leg presses, hacks
and machine squats. Do you think my quads
shrunk from that? I thought they would, but they
grew! In fact, people were telling me my quad
MICHAEL NEVEUX
George Farah is presenting his opinions and he does not, in any way,
shape or form, encourage or condone the use of any illegal or controlled
substances.
Nothing contained herein is to be construed as medical advice. Use of
any drugs and exercise regimen should only be done under the directions
and auspices of a licensed physician. The writer does not claim to be a
medical doctor nor does he purport to issue medical advice.
PER BERNAL
caffeine is a central nervous system stimulant and will fullness. Thats why I was very careful Facebook: Hany Rambod (fan page)
make you feel as if youre training harder. But because to make sure the pre-workout formula I Website: www.fst-7.com
caffeine is also a powerful diuretic and vasoconstrictor designed, EVP, did not contain caffeine.
If you plan
ahead and give
yourself plenty
of time, you can
avoid almost
any problems.
The last thing
any high-level
athlete needs
is stress about
not being able
to travel to the
place he will be
competing in.
Ahmad Askar
THE CHALLENGES OF INTERNATIONAL will not allow you to bring any food through customs, including the USA,
COMPETITION AND HOW TO DEAL WITH THEM the UK, Australia and Spain. I started researching online to nd the nearest
Team Oxygen Gym head coach Ahmad Askar has taken supermarkets, so usually one of the rst things we do when we arrive is to
his team of athletes all around the world to compete. I asked go shop for all the food we will need. There are also meal-prep services in
him how he handles the various complications of traveling many cities that are a huge help. Pretty soon, I learned which hotels to stay
internationally for his competitors, and how he handles them. at that were close to supermarkets and gyms, since we are often in that city
for almost a week. Now, I know where to get whatever is needed whether
WATER RETENTION AND JET LAG I am in Hong Kong, Ohio or Barcelona. For instance, we have stayed at the
Both of these are common with air travel. The simplest same hotel in Columbus for a few years in a row now because its centrally
solution is to arrive earlier. How many days earlier always located to those things as well as the venue. Google is very useful.
depends on the length of the ight. For example, if we are
traveling to Europe from Kuwait, four days is enough time to PROPER DOCUMENTATION
stabilize everything. For trips to the USA, we found it best to I make sure everyone has their passports, visas and whatever the host
get there six days prior to the event. I dont have my athletes country requires for entry a month before the contest. If you plan ahead and
consume any extra water beyond their normal intake on the give yourself plenty of time, you can avoid almost any problems. The last
airplane. Once we get to our hotel, I look at everyone and decide thing any high-level athlete needs is stress about not being able to travel to
what they need to do, based on if they are retaining uid and the place he will be competing in. This was another learning process that I
how much. Very often I will have them do an hour of cardio at the had to become procient in fast, because different countries have their own
hotel gym or tness center. I may also have them reduce carbs requirements for forms and such.
for a few meals. It all depends on the individual. Jet lag is just
dealing with time changes, and you adjust to that after a couple Next month, more about Oxygen Gym and some of the top champions
of days. who train there.
SUING YOUR
PERSONAL TRAINER
Q: EVERYBODY THESE DAYS IS LOOKING TO FILE A LAWSUIT. WHAT HAPPENS IF A CLIENT
IS INJURED BECAUSE A PERSONAL TRAINER SCREWS UP?
Americans tend to be a litigious own negligence).2 Refer to an allied health professional when
that the trainer: 1) lacked a current certication; Conduct a thorough pre-training interview, that members of the bodybuilding community and nutritional
2) failed to keep program records; and 3) had no including assessments for past surgeries, supplement industry turn to when they need legal help or
recent continuing education courses. She sued, coronary risk factors, diagnosed diseases, and representation. [ Rick Collins, 2017. All rights reserved. For
informational purposes only, not to be construed as legal or
and was awarded $1.4 million (less 30% for her lifestyle; medical advice.]