Iron Man - USA 6 2006

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150 DECEMBER 2009 \ www.ironmanmagazine.com

June 2006 Vol. 65, No. 6
™
Female Muscle,
page 296
We Know Training
FEATURES
FEATURES
76 TRAIN, EAT, GROW 80

Our TEG men move into their D-bomb ripping phase.
106 BI-LAWS
The verdict is in: Big arms rule—and Eric Broser tells you
how to build them.
126 10 STUPID THINGS BODYBUILDERS

DO TO MESS UP THEIR WINNING
MIND-SET
Skip La Cour goes mental. Get ready for insane gains!
140 IN THE ZONA

David Young interviews national-level bodybuilder Sebas
tian Zona. (This dude is ripped!)
152 A BODYBUILDER IS BORN 11

Ron Harris learns some hard lessons about conest prep
and fat burning.
160 SUGAR
Jerry Brainum’s got the research. It
may not be so bad after all.
188 HEAVY DUTY

Bi-Laws, It’s been five years since Mike and
page 106 Ray Mentzer passed away. Here’s
our tribute—with plenty of classic
photos.
Moe El Moussawi and
206 CARB CYCLING Erika Thompson appear
on this month’s cover.
Tim Wescott reveals the shredding
Hair and makeup Yvonne
secret of competitive bodybuillders. Ouellette. Photo by
Michael Neveux.
216 RESEARCH TEAM
NxCare’s Methyl Ripped. Prepare to look sliced and diced.
Heavy Duty, 226 COMBAT CARDIO

page 188 Stuart McRobert discusses the new aerobic fat attack.
242 LARRY SCOTT, PART 2

Rod Labbe’s Legends of Bodybuilding: The first Mr. O.
Arnold Classic,
page 274 258 STUBBORN FAT
Ori Hofmekler tells you how to shed the ugly stuff—and
bolster your immune system in the process.
274 IFBB ARNOLD CLASSIC

Giant photos from the big show. (Dexter wowed ’em!)
296 FEMALE MUSCLE

Bill Dobbins’ breathtaking pics of the feminine form.
326 ONLY THE STRONG SHALL SURVIVE

Bill Starr on mind, muscle and might.

Muscle “In” Sites,
page 266 DEPARTMENTS
36 TRAIN TO GAIN
David Henry’s leg program, HIT vs. volume training and
Joe Horrigan’s Sportsmedicine.
54 SMART TRAINING
Top strength coach Charles Poliquin says some rows
don’t help you grow.
62 EAT TO GROW
More to milk than meets the eye, how to instinctively
stop eating too much and the carb-count cut catalyst.
94 CRITICAL MASS
Steve Holman discusses rep speed for fast mass.
100 NATURALLY HUGE

Sebastian Train to Gain, John Hansen wades through the mass confusion.
Zona, page 36
page 140 254 BODYBUILDING PHARMACOLOGY
Jerry Brainum dissects the GH-cancer connection.
266 MUSCLE “IN” SITES

New column! Eric Broser surfs the Web for cool stuff you
can use—and some funny Arnold pics too.
268 NEWS & VIEWS

Lonnie Teper reports on the Arnold Classic—his always
entertaining insider look at what went down.
290 PUMP & CIRCUMSTANCE

Ruth Silverman was in Columbus, too, with camera in
hand. That means hot pics here, gang!
314 MIND/BODY CONNECTION

Randall Strossen, Ph.D., shows you how to think like a
champ, and Dave Draper has a classic Bomber Blast
on our favorite pasttime. Then there’s our photo double-
Photograph © 2006 by MuscleTech. All rights reserved
whammy: Graphic Muscle Stars and Serious Training.
Pump & Circumstance, 336 READERS WRITE

page 290 Retr-O rocks!—it’s all about Rachel—Dunn deal and the
weightlifting wow factor (lady lifters got it going on!).
News & Views, In the next IRON MAN

page 268 Next month we’ve got an eye-popping interview
with training guru Dante, originator of Doggcrapp,
or DC, training, which has developed a cult fol
lowing on the Web. Pro bodybuilder David Henry
swears by it, and not since Heavy Duty has a train
ing system created so much buzz. Exciting stuff!
Then Jerry Brainum looks at tanning. Is it safe?
How much is too much? Are our muscles destined
to be covered by a pasty, white shroud? Plus, our
resident registered hypnotist Pete Siegel tells you
now to ratchet up your intensity to Category 5, our
TEG men take you further into the X-treme lean
zone, and we’ll have a titanic triceps workout that
will turn your guns into cannons. Watch for the
WEB ALERT! so-fly July IRON MAN on newsstands the first week
from the world of June.
For the latest happenings
, set your
of bodybuilding and fitness
w.I ron ma nM aga zine.com
browser for ww om.
and www.GraphicMu scl e.c

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John Balik’s
Founders
1936-1986:
Publisher’s Letter Peary & Mabel Rader
Publisher/Editorial Director: John Balik
Associate Publisher: Warren Wanderer
Design Director: Michael Neveux
We Know Training Editor in Chief: Stephen Holman
Art Director: T. S. Bratcher
Senior Editor: Ruth Silverman
Editor at Large: Lonnie Teper
Fifty years ago this month I picked up my Articles Editors: L.A. Perry, Caryne Brown
first barbell as a 100-pound eighth grader. Assistant Art Director: Aldrich Bonifacio
Training consisted of simply lifting the bar Designer: Emerson Miranda
bell. I queried my uncle, whose barbell I was IRON MAN Staff:
Vuthy Keo, Mervin Petralba,
borrowing, and he said that when he was a

David Solorzano, R. Anthony Toscano
teenager, he and his friends believed that

Contributing Authors:
anything they lifted was good for them. Just Jerry Brainum, Eric Broser, David Chapman,
the act of lifting the barbell was seen as pro Teagan Clive, Lorenzo Cornacchia, Daniel Curtis,
ductive. Dave Draper, Michael Gündill, Rosemary Hallum,
Even then I knew that there was more to Ph.D., John Hansen, Ron Harris, Ori Hofmekler,
it. Just prior to my starting to lift, my mother Rod Labbe, Skip La Cour, Jack LaLanne, Butch
Lebowitz, Stuart McRobert, Gene Mozée,
had bought me a copy of Iron Man. I knew by

Charles Poliquin, Larry Scott, Jim Shiebler, Roger
reading that 1956 issue that there was more Schwab, C.S. Sloan, Bill Starr, Bradley Steiner, Eric
to training than just lifting. I read the other Sternlicht, Ph.D., Randall Strossen, Ph.D., Richard
magazines in the field in an attempt to gather Winett, Ph.D., and David Young
as much information as possible in my quest to get bigger and stronger. Contributing Artists:
Though I was only 14, I appreciated the personal touch Peary and Steve Cepello, Larry Eklund, Ron Dunn,
Mabel Rader gave to Iron Man. The people they featured were real; the Jake Jones
information felt authentic and was. Back then Iron Man was about train Contributing Photographers:
ing as defined by the Raders. In many editorials and articles Peary would Jim Amentler, Reg Bradford, Jimmy Caruso, Bill
talk about the facets of training. For him it was much more than just lift Comstock, Bill Dobbins, Jerry Fredrick, Irvin Gelb,
J.M. Manion, Gene Mozée, Mitsuru Okabe, Rob
ing a barbell. He stressed getting good nutrition, eating six meals a day
Sims, Leo Stern, Russ Warner
and developing consistent personal habits that contributed to the health

benefits of the lifestyle. In fact, he advocated an integrated approach long Director of Marketing:
before lifestyle entered our vocabulary. He talked about the psychological Helen Yu, 1-800-570-IRON, ext. 1
and spiritual aspects of training as well. Accounting: Dolores Waterman
Subscriptions Manager:
With the advent of modern food supplements (Rheo Blair Protein and
Sonia Melendez, 1-800-570-IRON, ext. 2
so on), Peary became an early advocate of what was later tagged sports
E-mail: soniazm@aol.com
nutrition. He was the first to alert the world to the dangers of steroids—in
Advertising Director: Warren Wanderer
1963—and always stressed the fact that the so-called champs’ routines 1-800-570-IRON, ext. 1
were not necessarily the most effective for us genetically average trainees. (518) 743-1696; FAX: (518) 743-1697
I was hooked on Iron Man, and 30 years later I became the publisher Advertising Coordinator:
and owner of the icon that started me on my own lifelong involvement Jonathan Lawson, (805) 385-3500, ext. 320
with training. While the world has changed greatly, the basic tenets of Newsstand Consultant:
Peary and Mabel Rader still echo in every issue. Angelo Gandino, (516) 796-9848
Iron Man has always been about the broader definition of training,
a true lifestyle approach to personal development. It’s aimed at people We reserve the right to reject any advertising at our
who want to be bigger, faster and stronger for themselves. We’re not a fan discretion without explanation. All manuscripts, art
or other submissions must be accompanied by a self-
magazine, even though we cover some bodybuilding competitions (for addressed, stamped envelope. Send submissions to
thousands of contest photos go to GraphicMuscle.com). Our focus is on IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033.
you and helping you realize your training goals and dreams. When you We are not responsible for unsolicited material.
Writers and photographers should send for our
scan the table of contents, you’ll see that about 80 percent of the editorial Guidelines outlining specifications for submissions.
pages are dedicated to all aspects of training. IRON MAN is an open forum. We also reserve the
For inspiration and motivation we add unusual and/or special pictori right to edit any letter or manuscript as we see
fit, and photos submitted have an implied waiver
als on the art of bodybuilding. They may have a female focus, like our of copyright. Please consult a physician before
feature on the work of Bill Dobbins in this issue, or simply be one man’s beginning any diet or exercise program. Use the
sculptural vision of the human body—the photography of David Paul, for information published in IRON MAN at your own
risk.
example. They also include our celebration of the winner of our annual
Art Zeller Award for Artistic Excellence. This year’s recipient is Bob Gard IRON MAN Internet Addresses:
ner, whose photography will be featured in the July issue. Male or female, Web Site: www.ironmanmagazine.com
the intrinsic beauty of the human body has moved and inspired human John Balik, Publisher: ironleader@aol.com
kind throughout history. Steve Holman, Editor in Chief: ironchief@aol.com
We strive to make every issue as packed with information and motiva Ruth Silverman, Senior Editor: ironwman@aol.com
T.S. Bratcher, Art Director: ironartz@aol.com
tion as possible. Let me know how we’re doing. Send comments or sug
Helen Yu, Director of Marketing: irongrrrl@aol.com
gestions to me via e-mail at ironleader@aol.com. IM Jonathan Lawson, Ad Coordinator: ironjdl@aol.com
Sonia Melendez, Subscriptions: soniazm@aol.com
30 JUNE 2006 \ www.ironmanmagazine.com

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PRO PROGRAMS
Lambaste Your Legs David Henry–style
Dave Henry is definitely one of pro bodybuilding’s most So if your quads aren’t quite up to par, give Henry’s
exciting up-and-comers. Not only does he represent strategy a try. The mix of pressing movements and high
those among us not blessed with towering height (he’s and low reps is bound to get your wheels spinning into a
5’5”), but he’s also an athlete who continually improves. new growth zone. —Ron Harris
Winning his pro card at the ’02 Nationals weighing 175 www.RonHarrisMuscle.com
pounds, he made his professional debut just 15 months Editor’s note: We’ll have an interview with Dante on
later at the ’04 IRON MAN Pro with an amazing 20 addi his unique training method in the next issue of IM.
tional pounds of muscle—while still retaining his 28-inch
waist (most guys who gain that amount of muscle end up
looking pregnant).
The only criticism leveled at him was that his legs
didn’t quite match his upper body. To solve that problem,
he consulted with his trainer, Dante, originator of the
DoggCrapp method of brief, intense training. Dante put
together three leg workouts by varying the order of exer
cises and the rep schemes to shock Henry’s lower body
and force it to grow. Take a look:
Workout 1
Leg presses 2 x 12-15, 1 x 50
Front squats 1 x 8-10, 1 x 35
Hack squats 1 x 6-8, 1 x 20
Workout 2
Workout 3
As you can see, the rep ranges for the first, second
and third exercises stay the same, but the order of the
exercises rotates. That means that his legs are constantly
barraged by varying types of stimulation. Does it work?
Henry’s stubborn legs grew a full inch, and he went on to
win the Wildcard Showdown at the ’05 Olympia, beat
ing men up to eight inches taller and 80 pounds heavier.
And this year, at the ’06 IM Pro, he placed second to
Lee Priest. (For hundreds of photos from that battle, visit
www.GraphicMuscle.com.)

HE WANTED TO FIGHT-
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TRAIN TO GAIN MASS MOVES
A Unilateral
Experience
One of the best ways to shock your
muscles into new growth is to force
them to deal with a stress that they’re
not used to. Because the human body
adapts, if you continually perform
the same exercises over and over
again, you’ll eventually plateau in size,
even if you increase your strength.
Incorporating unilateral exercises is a
fantastic method of providing a unique
stimulus to the muscles and nervous
system, the result being a heightened
hypertrophic response. Some of the
advantages of unilateral movements
are as follows:
Neveux \ Model: Dan Decker

•The ability to concentrate more
completely on the target muscle, al
lowing for more intense contractions
and superior pumps
•The use of more muscle fibers and
exhaustion of more motor unit pools
within the target muscle
X FACTORS •Greater stimulation of stabilizer
muscles
Does seeing red make
Color of Intensity you stronger?
•Improvement of strength imbal
ances between the sides of the body
Neveux \ Model: John Hansen

Anyone who’s watched the barbaric “sport” of bullfighting is familiar with the While many of you have probably
way a matador, who “fights” the unarmed bull, attempts to anger him by waving used basic unilateral movements such
a red cape in front of him. That could be where the familiar saying “seeing red” as concentration curls and one-arm
comes from, if not for one problem: Bulls are color-blind and can’t tell a red cape dumbbell rows, very few trainees
have taken advantage of such amaz
from a turquoise one. It’s the waving motion that gets the bull going, not to men
ing growth-producing movements as
tion all the banderillas, or darts, that have been thrust into the frenzied creature. unilateral leg presses, squats, seated
Unlike bulls, most humans aren’t color-blind, and a recent study suggested
that the color red offers advantages in human sport and competition. The re
searchers noted that athletes who wore red in sports such as boxing, tae kwon
do and wrestling showed a higher probability of winning.
Studies show that red coloration in many animal species is equated with male
dominance and greater testosterone levels. That information transferred to the
gym would imply that training in a red outfit leads to higher testosterone levels
during a workout, thus making the workout more anabolic.
In fact, another recent study sought to confirm the hypothesis.1 Two groups of
highly trained athletes wore either a red or black shirt while engaged in maximum-
effort cycling to simulate actual competition. The groups experienced no differ
ences in the levels of testosterone; samples were taken throughout the exercise
session.
The author, while noting that the study does not confirm that red affects tes
tosterone levels, did note a few of its limitations. For one, the participants weren’t
engaged in an actual event that produces winners and losers. They wore only
shirts, not full uniforms. The sample—only 10 men—may not have been enough
to either prove or disprove the red theory.
—Jerry Brainum
dumbbell presses, dumbbell upright
rows, pulldowns, flyes, etc. You can
1 Hackney, A.C. (2005). Testosterone and human performance: influence of the
perform dozens of exercises one side
color red. Eur J Appl Physiol. 96:330-333. at a time while perhaps reaping double
the rewards.
—Eric Broser

YOU CAN BENCH BIG
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How would you like a surge in
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But nine times out of 10 this stall is
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TRAIN TO GAIN CHAMP Q&A
Bill Wilmore’s Winning Ways

At 251 pounds Bill
Wilmore is one of the
IFBB’s biggest and bad
dest new pros. (He got
his card after winning the
’05 NPC National Super- er weights for high
heavyweight crown with reps?
a perfect score and then BW: I actually like
taking the overall.) I got to both. As we know, it’s
sit down with the South the fast-twitch muscle
Florida resident to get the fibers that grow the
scoop on just how he built most, and to engage
one of the world’s elite them, you have to go
physiques. heavy. However, the
EB: How long ago did slow-twitch fibers are
you start training? also quite prevalent
BW: I started working in the muscle, and by
out when I was 15 years stimulating them, you
old, basically to get can help the overall look
stronger for wrestling. of the muscle. To en
I’d been wrestling since I gage those, you have to
was five, in the 40-pound go light with higher reps,
weight class. I was tough. which is why I do both.
[Laughs] EB: Do you prefer
EB: What bodypart do very strict form, or
you consider your best, do you like to be a bit
and what’s a typical looser?
workout for it? BW: Strict at first,
BW: My back is my best but at the end of a set I
bodypart, for sure. Most cheat a bit to absolutely
of the exercises I do are fatigue the muscle fibers
the bread-and-butter ones to the max.
like bent-over rows, one- EB: Do you use any
arm rows, deadlifts and lat intensity techniques
Comstock
pulldowns. I do four sets like forced reps, drop

each, 10 to 12 reps. I like sets, negatives or
to finish with cable pull supersets?
overs, and I have a unique way of doing them. I do three sets BW: Over the years I’ve tried them all, and I continue to
with three different angles, and at the peak contraction I hold use them all, again with the concept of working both fast- and
for a count of two. That gives me an incredible pump, which I slow-twitch muscle fibers and exhausting them to the max.
believe helps stretch the fascia and ultimately helps me grow. EB: What is your favorite thing about training?
EB: Which bodyparts do you feel lag the most, and BW: The pump, definitely! But also the sense of accom
how are you attacking them to try and bring them up to plishment—from two perspectives. One is the feeling after the
par? workout, and the second is the results. That’s also a tip on
BW: The bodyparts that I’ve been working on are my arms motivation. If you’re only motivated by results, it will be tough
and legs, although from some angles my legs appear to be to get into the gym every day and put in the effort; however, if
my best bodypart. I want to continue to improve the symme you’re motivated by how you feel after the workout, it makes
try, or, more specifically, the sweep of my thighs. I’m training going to the gym much easier.
legs twice a week and modifying my stance on front squats,
leg presses and standard squats. It’s all about the foot posi Bill plans to make his professional debut at the Colorado
tion. Pro in May, and he’ll follow that up with the New York Pro a
EB: What is your training split? week later. His goal is to keep the amazing conditioning he
BW: Sunday: chest and tri’s; Monday: back and bi’s; Tues displayed at the Nationals while appearing just a bit fuller. To
day: off; Wednesday: legs; Thursday: shoulders; Friday: arms; quote big Bill, “You can be big, and you can be ripped, but to
Saturday: legs. be big and ripped—that’s the ultimate!” —Eric Broser
My cardio varies throughout the year, but the Step Mill is
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TRAIN TO GAIN SPORTSMEDICINE
Hyperextension Attention
The hyperextension is commonly known as a lower-back traditionally included that type of training in their routines.
movement, although it affects several muscles besides those They also add resistance to the movement; in fact, former
located in the back itself. It can be a wonderful exercise and a superheavyweight world champion Vasily Alexeev reportedly
real life and back saver for some people. As with most exer- did hyperextensions while holding a bar loaded to well over
cises, however, it also carries potential for injury. 200 pounds behind his neck. That is a superhuman feat, and
Most trainees perform this movement in a much more con it places an incredible stress on the back. Unless you are one
servative manner than its name implies. The word hyperexten of the few Olympic-style weightlifters left, there is no need to
sion suggests that you’d arch your back excessively when attempt to push your back to this level.
doing it. The opposite movement is a flexion of the spine, If you feel the need to use additional resistance on the
and it occurs when you curl up your spine, as in a crunching more commonly performed hyperextension, begin with a
movement. Extension occurs when the spine is flattened, or 10-pound plate. In any event you probably won’t have to go
straightened, as when you’re standing at attention. It refers to higher than 25 pounds. If the movement is easy for you to
position only and not which muscles make the action happen. do with 25 pounds and you have a healthy lower back, you
There are two main methods of performing the move- should probably add the deadlift, Romanian deadlift or stiff-
ment—one in which the back is actually hyperextended, or legged deadlift to your routine to develop your hip and spinal
arched backward, and one in which it is not. When average extensors. Some powerlifters and advanced trainees like to
trainees learn to do hyperextensions, they’re usually instruct include a set of hyperextensions as part of their warmups
ed to raise the body until it’s parallel to the floor and no higher. before doing deadlifts or squats.
The back remains relatively flat, and the majority of the mo When you perform the hyper, don’t initiate the movement
tion occurs in the hip joint. The amount of active extension is with your lower back. That will make the lower back hyper-
minimal, and the amount of hyperextension is virtually nil. extend. Initiate the movement with your glutes and hams.
While there’s very little change in the back position itself, Let those muscles raise your upper body without arching
the hip moves almost 90 degrees. Hyperextensions done your lower back. Simply keep your back flat while letting your
in that manner are principally a movement of hip extension. glutes and hams pull you up.
The hip extensors, which consist of the gluteus maximus and Even parallel-to-the-floor hyperextensions can cause lower-
the hamstrings, do the bulk of the work. The erector spinae back problems and aggravate other conditions. Nevertheless,
muscles of the lower back, which are parallel to the spine on it’s a relatively safe exercise as long as you use common
each side, are also involved. However, they perform a relative sense. Don’t attempt it if you feel pain. And if you experience
ly isometric contraction (without joint movement) in the back. pain while you’re doing it, stop—no matter what you hear
The erectors simply keep the back from rounding forward. about how “good” the exercise is supposed to be.
With the second method the hyperextension of the lumbar —Joseph M. Horrigan
spine is especially noticeable, as the lower back arches at the
top. The vast majority of trainees don’t need to use the true Editor’s note: Visit www.softtissuecenter.com for reprints
hyperextension movement, and very few athletes do it. The of Horrigan’s past Sportsmedicine columns that have ap
parallel-to-the-floor method puts an adequate workload on peared in IRON MAN. You can order the books, Strength,
the back, and, of course, the hip extensors get a thorough Conditioning and Injury Prevention for Hockey by Joseph
workout due to the amount of lengthening and contracting Horrigan, D.C., and E.J. “Doc” Kreis, D.A., and the 7-Minute
they do over the 90 degree range of hip motion. Rotator Cuff Solution by Horrigan and Jerry Robinson from
One group that does perform a full hyperextension move Home Gym Warehouse, (800) 447-0008 or at www
ment is Olympic weightlifters. Although they’re virtually an .Home-Gym.com.
endangered species in the United States, Olympic lifters have
Maintain a
flat back on
hyperexten
sions
—no
arching
at the
top—unless
Neveux \ Model: Will Willis
you’re an
Olympic
lifter.

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TRAIN TO GAIN
GENETICS
HIT vs. Volume Do your genes determine the best training system?
We’ve all heard the adage that greater muscular endurance. Athletes
championship bodybuilding requires who have it show greater adaption to
good genes. You can do the same hypoxia, or lack of oxygen, and have
training routine, eat the same way an abundance of slow-twitch muscle
and even use the same drugs—if fibers, which are suited to higher oxygen
that’s your bent—and still not look intake. Thus, you’d expect champions
like Mr. Olympia, unless you also in sports such as long-distance running
possess his genes. Even so, few of to have this variant. From a weight-train
us have undergone the testing to ing point of view, those with the ACE-2
determine just what genes we have, variant would make better progress by
so it’s hard to predict the outcome using a higher-volume, lower-intensity
Neveux \ Model: Derek Farn-

of training. training system.
Some have reached the pinnacle In the new study 99 subjects were
of bodybuilding success with what’s randomly assigned to three groups: 1)
considered bad genetics, such as single set, 2) multiple set and 3) control.
narrow shoulders, a wide waist and Both training groups used a periodiza
other structural flaws. Sheer de tion system to create variations in train
termination coupled with a certain ing intensity and volume. During the first
degree of savvy, such as knowing three weeks they used loads that were
how to disguise obvious flaws by highlighting strong points, 60 to 70 percent of maximum, which permitted an average of
led to their success. 12 to 15 reps per set. For the next three weeks they upgraded
As science marches on, several gene combinations have to using 70 to 80 percent of maximum weight, with a rep
been discovered that influence the effects of training programs range of eight to 12. For six weeks they trained three times a
or vice versa; that is, training can alter gene expression in the week, working nine to 11 muscle groups per session, with the
body. For example, if you regularly do aerobics, which fea single-set group doing one set of each exercise and the mul
tures fat oxidation, or burning, genes that affect fat oxidation tiple-set group doing three.
will upgrade in the body after a few workouts. Studies show The subjects were genetically tested at the start. Those with
that the genes for FAT/CD36, a fatty acid transporter, and for the ACE-2 variant, or the endurance gene, responded best to
CPT-1, an enzyme that works with L-carnitine in promoting fat the multiple-set system using 12 to 15 reps. When doing the
entry into cellular mitochondria for oxidation, are upgraded by slightly heavier eight to 12 reps, however, that group showed
aerobic exercise. no difference in strength.
Another gene, one that controls peroxisome proliferative Those with the ACE-DD variant showed similar gains for
activator receptor-gamma, which promotes fat gains, is de both types of loads and systems. They also made the great
pressed by aerobics. Exercise is also known to favorably affect est strength gains—and made the same gains no matter how
genes related to glucose uptake in muscle. That explains why they trained. Still, the DD group made the most gains from the
exercise may help prevent diseases such as diabetes. heavier training, implying that they respond best to that kind of
In fact, a new study suggests that training programs should weight work.
match gene patterns for best results.1 It also explains why The ACE-2 subjects responded to the higher reps more
some people make great gains with high-intensity, low-vol favorably because of their inherent endurance capacity. Such
ume training routines, such as that espoused by the late Mike people are more likely to also respond to the experimental
Mentzer, while others get better results using more volume and “hypoxia training,” during which blood vessels are purposely
higher sets and reps. occluded, somehow leading to greater gains in muscle size.
At issue are inborn variants of the genes for angiotensin People who have the ACE-2 variant get greater tissue oxy
converting enzyme (ACE). The enzyme is usually associated genation, which can elevate the contractile properties of heart
with blood pressure, since it produces a substance called an and skeletal muscle tissue. They would also show less lactate
giotensin-2, which constricts blood vessels, resulting in higher buildup, reflecting reduced muscle fatigue.
blood pressure. Variants of the ACE genes affect the way a It would appear that those who make exceptional gains
muscle functions. For example, the D-variant (ACE-DD) favor with high-intensity, heavy training have the ACE-DD variants.
ably affects strength training. If you’re born with it, you have a They’d gain from just about any type of training program.
head start in making rapid bodybuilding gains. That could be Those with the ACE-2 variant wouldn’t respond favorably to
an explanation for those who seem to make gains merely by a workout that features heavy weights and low reps; their
thinking about training. physiology is geared toward endurance. For them a program
The ACE-D refers to a deletion of part of the gene, which that features multiple sets and a rep range of 12 to 15 per set
leads to more ACE being created in the body. ACE is pro would produce best results.
duced in human muscle and is thought to help regulate mus From a health perspective, it’s better to have the ACE-2
cle growth responses. It also has a pathological side, since variant, because, while the ACE-DD leads to bigger muscles, it
people who have the variant are also more prone to cardiac also has unfavorable effects on cardiovascular factors, such as
hypertrophy, which can lead to cardiac failure in later life. higher blood pressure and increased heart stress long-term.
People with the D-variant of ACE show a higher ratio of fast- Thus, with ACE-2 you’ll be smaller but probably live longer.
twitch to slow-twitch muscle fibers, which is more conducive —Jerry Brainum
to acquiring greater muscular size and strength. Athletes pos
sessing it excel in sports requiring short-term, high-intensity 1 Colakoglu, M., et al. (2005). ACE genotype may have an
effort, such as sprint swimming and running. effect on single vs multiple-set preferences in strength training.
Another variant of the ACE gene, ACE-2, is associated with Eur J App Physiol. 95(1):20-26.

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TRAIN TO GAIN MENTAL MIGHT
Visualize for Size

Very few people consider the role of the mind when it
comes to training effectively. Most trainees make sure they
get their preworkout meal at a specific time, as well as their
glutamine, creatine, BCAAs, NO2 and stimulants. Some make
time for a nap before they train so they can hit the weights
refreshed. Don’t get me wrong—all of those things optimize
your time in the gym; however, if you truly wish to realize your
intensity potential, it’s time you start using visualization. The
technique has been used by many top athletes to bring about
their best performance on game day. You, too, can use it to
bring about your best performance in the gym.
It’s easy, and it only takes a few minutes. I believe that the
best time to use visualization is before you go to sleep at night
(to optimize the following day’s workout) and/or right before
Neveux \ Model: Frank Zane

you take a preworkout nap. Visualization can also be used at
the gym, right before you perform a lift that you particularly
want to improve.
You’re probably saying, “So what do I have to do?” Here’s
how I like to approach visualization, but you might find other
ways to enhance the experience.
•Relax. Lie down. Close your eyes. Breathe deeply. Clear and imagine yourself lifting it with ease, as if it were a feather.
your mind and calm your body. •Experience the incredible pump the workout will give you
•Picture yourself in the gym. See the equipment and the and the satisfaction it will bring about.
people. Hear the music and smell the sweat. If you program your mind for success, your body will follow.
•See yourself as you wish to be: bigger, more cut, more Note: For a more comprehensive look at visualization and
vascular, more athletic. relaxation techniques, see Bill Starr’s Only the Strong Shall
•Think about each lift you’ll be performing and picture the Survive on page 326. —Eric Broser
perfect set. See the weight on the bar that you wish to use
TRAINING TWEAKS
Splitting Pretty
Neveux \ Models: Don Fry & Ken Yasuda
I’ve been a personal trainer for the past 15 years, and
one of the questions I’m often asked is, “How should I split
up my bodyparts?” Unfortunately, there’s no cookie-cutter
answer to that question, as everything depends on your
goals, time schedule, strengths, weaknesses, recovery
ability and more. I’ve seen many a bodybuilder have great
success training anywhere from two to six days per week,
although I find that most do best on a three-, four- or five-
day split. One interesting method I use in my own training,
as well as that of many of my more serious clients, is some
thing I call the rotating spli— training the entire body over
three days during week 1, over four days during week 2 and Week 3
over five days during week 3. Here’s how it might look: Monday: Chest, abs
Tuesday: Quads, hamstrings, calves
Week 1 Wednesday: Biceps, triceps
Monday: Chest, lats, traps, abs Friday: Lats, lower back, abs
Wednesday: Quads, hamstrings, lower back, calves Saturday: Shoulders, traps, calves
Friday: Shoulders, biceps, triceps, abs
After week three you rotate back to the first week’s
Week 2 schedule and continue. It’s an excellent way to keep things
Monday: Chest, biceps, abs interesting in the gym while rotating recovery time, training
Tuesday: Quads, hamstrings, calves intensity and volume for each bodypart.
Thursday: Lats, lower back, abs —Eric Broser
Friday: Shoulders, traps, triceps, calves

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Charles Poliquin’s
Smart Training
finally left over for the lats is too minimal to be worth it.
I would rather stick with variations of one-arm dumb
Row to Grow? bell rows. To develop optimal structural balance, I strongly

believe that for every set of chinups, you should do a set of
dumbbell rows (with each arm, of course). One-arm dumb
bell rows make for even distribution of the load and great
range of motion (particularly for the scapulae retractors). I
Q: I have not seen you mention barbell rows in
can hear the functionalists already on the soapbox: “What
your workouts. Agreed, most people don’t perform
about function? This is a primary movement.” My answer
them correctly, but what are your reasons for ig
to that is, if you already did a good job in the loading pa
noring a great exercise? Could you provide a quick
rameters for the squat and deadlift exercises, why overtrain
primer on barbell rows, just in case I get bored with
the posterior chain?
chinups?
Q: I just read that training with weights more
A: The reason that I don’t mention barbell rows is simply
often than one day a week causes overtraining. Is
that I don’t believe they are a great upper-back exercise,
that right? What do you think is the best frequency
even when performed correctly. Why? Because too much
for weight training?
neural drive is expended in firing the muscles involved in
maintaining proper posture. There’s a great neuromuscular
A: That makes as much sense as saying eating more than
demand on firing the erector spinae, glutes and hamstrings
one meal a day will make you fat. I don’t know how some
at the same time—so much that the level of recruitment
one can even say that with a straight face. The classic ap-
proach in strength training
has been three resistance-
training sessions per week
on alternate days for each
muscle group. Normally, if
muscle soreness interferes
with performance during
the subsequent training
session, the implication
is that the frequency or
intensity of training is too
severe.
Competitive bodybuild
ers and powerlifters have
multiple training sessions
in a week. They normally
use a split routine (differ
ent muscles trained each
day) or a split program
(different exercises for the
same muscle on the same
day or on successive days).
In those high-workload
programs the training
frequency per muscle
group is still limited to a
maximum of three times
per week. Of course, the
consumption of ergogenic
aids is fairly common
among those athletes and
may shorten the time for
adaptive processes to take
Neveux \ Model: Andre Nielson
place.
More than 17 differ
ent training paradigms
apply to the determina
tion of optimal training
frequency. Listing them all
goes beyond the scope of
this column. Here are four
Because of the great neural drive expended in maintaining important ones:
proper posture, certain rows may not be the best back builders. Principle 1: The great

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

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Whatever You Need—Wherever You Train™

Smart Training
weaker you are, the more important
training frequency is. So in cases
Table 1 of rehabilitation, like postsurgery,
training five or six times a week is
well tolerated.
A sample varied-frequency periodized program for the torso muscles Because of their lower levels of
(source: Poliquin International Certification Program, Level 2 Theory) maximal strength, females initially
need greater frequency of training
to maximize their progress. Once a
Weeks 1 and 2 (twice a week, twice a day) female trainee reaches higher levels
of strength, that difference dimin
A.M.: Monday and Thursday ishes appreciably. It usually occurs
after two years of solid training.
A1 Close-parallel-grip chinups, 5 x 6-8; cadence: 3/0/1/0; rest: 2 minutes Even at elite levels, however, women
train more frequently and with
A2 Incline dumbbell presses, 5 x 6-8; cadence: 3/0/1/0; rest: 2 minutes greater volume than men. The very
successful Chinese female national
B1 Seated cable rows to neck, 3 x 8-10, cadence: 2/0/1/2; rest: 100 seconds weightlifters are known to train
more often and with greater volume
B2 Unrolling incline flyes, 3 x 8-10; cadence: 2/1/1/0; rest: 100 seconds than their equally successful male
counterparts.
P.M.: Monday and Thursday Principle 4: Frequency should
be the most individualized load
A1 Cambered-bar bench presses, 4 x 8-10; cadence: 3/1/1/0; rest: 90 seconds ing element. Training frequency
has perhaps the greatest range of
A2 One-arm cable rows, 4 x 8-10; cadence: 3/0/1/1; rest: 90 seconds possibilities. In strength training,
especially with elite athletes, there
B1 Incline cable flyes, 3 x 10-12; cadence: 3/0/1/0; rest: 75 seconds are conflicting schools of thought
on training frequency. For example,
B2 Hammer-machine lat pulldowns, 3 x 6-8; cadence: 3/0/1/3; rest: 75 seconds one world-record holder in the
bench press recommends one ses
sion per week per muscle group,
Week 3 (twice a week, once a day) while nine to 12 weekly sessions are
common on European weightlifting
A.M.: Monday and Thursday teams. The training of hip and knee
extensors has been done in short
A1 Close-parallel-grip chinups, 3 x 6-8; cadence: 3/0/1/0; rest: 2 minutes sessions for up to five times a day in
A2 Incline dumbbell presses, 3 x 6-8; cadence: 3/0/1/0; rest: 2 minutes

Frequency of bodypart
B1 Seated cable rows to neck, 2 x 8-10; cadence: 2/0/1/2; rest: 100 seconds training is one of the most
underused methods of
B2 Unrolling incline flyes, 2 x 8-10; cadence: 2/1/1/0; rest: 100 seconds creating overload.
er the tolerance of training frequency, the greater
the rate of progress. If an athlete is recovering rap
idly from workouts, the rate of progress is quite
appreciable. Once strength climbs, each workout
creates far greater demands on the body.
Principle 2: Frequency is underused as a
method of overload. Rather than thinking that
only one frequency will suit you, realize that a va
riety of frequencies over time will be beneficial—
e.g., twice a day for the same muscle, two days a
week for a one-or-two-week period reduced to
once a day twice a week for a one-or-two-week
period. That form of planned overtraining fol
lowed by more conventional training has been
used by top-level Canadian and Finnish athletes,
resulting in appreciable gains. See Table 1 for a
sample program that illustrates this idea.)
Neveux
Principle 3: The weaker the individual, the

greater the need for training frequency. The

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Q: I never see you prescribe

low-bar squatting in any of
your programs. Why is that?
Isn’t it a great way to load up
the bar? Isn’t load necessary for
hypertrophy?
A: In my opinion, low-bar squats
should be used only by powerlifters.
Yes, you can express greater loads,
but you must realize that those lifts
are done with supersuits and lifting
belts. Those accessories are, in my
opinion, crutches, and they shut
down neurologically smaller syn
ergistic muscles that are normally
called into play.
Low-bar squats force the muscles
into a recruitment pattern that
never actually happens in sport, as
the shins are not allowed to travel
forward enough. Also, when analyz
ing training logs of national-team
athletes, we’ve found that low-bar
squats were associated with greater
incidence of lower-back injuries
and hamstring and groin pulls.
Athletes who centered their training
on high-bar squats, which I rec
ommend, had dramatically lower
injury rates in the lower back and
the lower extremities.
The low-bar position places
enormous torque on the elbows.
More often than not, that translates
into brachialis tendinitis—which
obviously has a negative impact in
any direct elbow flexor work, such
as curls, and upper-back work like
Bar placement on squats can have a direct impact on your rows and chinups.
Neveux
development as well as possibly injuring your lower back,

Editor’s note: Charles Poliquin
hamstrings and even elbows. is recognized as one of the world’s
most successful strength coaches,
some countries; however, that type of volume is restricted having coached Olympic medalists
to brief periods during the year. in 12 different sports,
This situation is very confusing to the aspiring strength including the U.S.
coach. The solution to the dilemma is fairly simple: Is the women’s track-and
athlete improving? If not, frequency has to go either down field team for the 2000
or up. On average, it takes a good strength coach roughly Olympics. He’s spent
six to eight weeks to determine what works best for an indi years researching
vidual. The Poliquin International Certification Program’s European journals
view is that in most cases, provided that the individual (he’s fluent in English,
does honest work, once every five days per bodypart does French and German)
the trick. and speaking with
A misconception perpetuated in strength-training other coaches and
circles is that you have to train the same muscle every 48 scientists in his quest
hours or progress will fall short. Quite the contrary; as to optimize training
numerous world-class bodybuilders and powerlifters are methods. For more on
known to train a bodypart only once weekly. One of the his books, seminars
greatest bench pressers of all time would decide whether and methods, visit
to train that day based on a warmup with a broomstick. If www.CharlesPoliquin
Bradford
he felt underrecovered, he would wait more days before .net. Also, see his ad
bench-pressing again. on page 209. IM
Charles Poliquin
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Train ™ \ JULY 2006 181
EAT TO
NUTRITION SCIENCE
More to Milk Than Meets the Eye

In a recent issue I discussed the Besides eggs, milk-derived pro any meaningful benefits.
hidden nutritional factors that qualify teins are the other popular supple Some scientists think that the
eggs as a functional food, meaning a ment protein source for bodybuilders. small proteins can survive the formi
food that contains esoteric elements The two primary milk proteins are dable digestive barrier. Indeed, some
that offer health benefits beyond sim casein and whey; however, within studies show that absorption rates as
ply meeting nutritional requirements those large protein structures are a low as 20 percent have considerable
or preventing deficiencies. Such ele number of smaller proteins, known biological activity.
ments are referred to as nutracueti as peptides, that have exciting health No one argues that the milk
cals because they behave like drugs and bodybuilding potential. components are easily absorbed by
but in a highly beneficial way. The controversy in scientific circles newborn babies, who require them
regarding for both growth and immunity. Babies
milk peptides are born with no immune factors
isn’t whether other than some intestinal bacteria.
they’re active They rely on mother’s milk to pro
but whether vide the nutrition required for proper
the body can growth and development, as well as
absorb them protection from disease. A neonate’s
intact. Di gastrointestinal tract is far more per
etary protein meable than an adult’s and permits
undergoes the uptake of larger proteins that
a rigorous would likely be degraded in adults.
digestive Controversy arises in just how
process, dur many—if any—of the active milk pep-
ing which it tides do survive and get absorbed
is degraded by adult humans. Some evidence
into its shows that at least a few survive and
constituent are active in the body. Milk hormones
amino acids. include thyrotropin-releasing hormone
The problem (TRH), which controls thyroid activity;
is that milk’s luteinizing-hormone-releasing hor
peptide pro mone, which regulates the production
teins depend of steroids, such as testosterone and
on a minimal estrogen; somatostatin, which regu
level of struc lates growth hormone release; insulin;
tural integrity estrogen and even testosterone.
to provide At least one milk peptide’s activ
ity is apparent. Casein is
Casein peptides have often characterized as a
been shown to lower
slow-acting protein, since
blood pressure.
it curdles in the stomach,

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leading to a release of amino acids
that lasts for up to seven hours. That
activity exerts anticatabolic effects
in muscle, promoting an extended
anabolic effect. Casein lasts so long
pressure, but
the casein
peptides may
work just
as well and
because a peptide called casomor have a supe
phin slows gastrointestinal motility. In rior long-term
short, it slows down the movement safety profile.
of food and may be involved in the Since most
curdling effect associated with the of casein’s
parent protein, casein. natural ACE-
Casomorphins are so named be inhibiting
cause they mimic the effects of mor peptides are
phine, and as such they are natural composed
painkillers, or analgesics. Collectively, of only three
they’re known as opioid peptides. bonded
Another casein peptide, casoxin, is amino acids,
an opioid antagonist. Scientists can they can
isolate these peptides. When they’re easily be
injected into the blood, they exert absorbed
an analgesic and sedative activity. without being
They’re nothing less than natural degraded.
Casein-and-whey supplements
drugs capable of providing a calming Another one, casopiastrin, pre
can bring you unique muscle-
effect. vents the formation of internal blood building and immune-fortifying
Some scientists think that the clots by blood platelets. That could effects.
painkilling peptides are released in help prevent heart attacks and
the gut when casein is digested. strokes, the majority of which are
Besides slowing the transit time of caused by narrowed blood vessels Animal studies show that whey of
food movement, they appear to help that are obstructed by blood clots. fers protective effects against various
prevent diarrhea. Casein supplies several peptides types of cancer, especially colon
Another group of casein peptides, with potent immune-enhancing ef cancer. A whey protein, alpha-lactal
called casein phosphopeptides, may fects. They stimulate the proliferation bumin, may provide anticancer ben
increase the absorption and uptake and activity of immune cells, such efits. In addition, whey offers a host
of minerals, such as calcium and as killer T cells, that protect against of antibacterial peptides, such as
zinc. It assists mineral uptake in the viruses and tumors. Others are ac lactoferrin, lactoperoxidase, lysozyme
presence of other food elements tive against various strains of bacteria and immunoglobulins.
such as the phytate found in wheat (including the ones that cause the No doubt continuing research will
and grain that would otherwise inter most common types of food poison shed more light on the activities of
fere with mineral absorption. ing) and yeast. milk protein peptides. In the mean
Other casein peptides help lower In addition, the whey fraction of time, look at them as a bonus that
blood pressure by inhibiting an en milk provides a number of potentially you get with the primary milk pro
zyme called angiotensin-converting useful peptides. Among them are teins, casein and whey.
enzyme. Several ACE inhibitors are alpha-lactorphin, beta-lactorphin, —Jerry Brainum
currently used to treat high blood albutensin-A and beta-lactotensin.
www.ironmanmagazine.com \ JUNE 2006 63

LIFT BIG TO GET BIG
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Eat to Grow
NUTRITION NOTES
Food Facts
That can affect your
workouts, weight and wellness
Chromium
can reduce over
eating. A Cornell
University study
showed that 600
micrograms of
chromium pico
linate curbed
appetite and
cravings in
Neveux \ Model: Markus Reinhardt

subjects who
suffered from
depression.
Cola may
cause high
blood pres
sure. Harvard
research
WARRIOR NUTRITION AND EXERCISE ers studied
155,000
women for
How to Instinctively Stop Eating 12 years and
found that
the ones who
For those who have large appetites and don’t instinctively know drank the most
when to stop eating, here’s my answer: Stop once you feel signifi regular or diet
cantly more thirsty than hungry. That’s when to start drinking. The colas were at
a greater risk of high blood pressure.
time to stop eating isn’t when you count your calories and say, “If I Coffee drink
eat more, I’m going to gain weight.” And it doesn’t come because ers had no
somebody told you to count the macro and micro nutrients. Stay increased
away from all that guilt. But when your body tells you it’s more risk, even at
four or more
thirsty than hungry (and it will tell you more and more as you prac cups a day.
tice the Warrior Diet), that is the time to stop. Coffee
Take a break and drink a glass of water or cup of tea. If after 15 has anti
or 20 minutes you still feel hungry, you can eat again. You prob oxidants,
according
ably won’t be, but if you are, go ahead. No other diet will give you to recent
that freedom. studies,
—Ori Hofmekler which may
The Warrior Diet offset some
of the nega
tive effects of caffeine. That’s a good
Editor’s note: Ori Hofmekler is the author of the books The thing, because according to the U.S.
Warrior Diet and Maximum Muscle & Minimum Census Bureau, the average Ameri
Fat, published by Dragon Door Publications can drinks about 24 gallons of it every
year.
(www.dragondoor.com). For more information or Water may be something you want
for a consultation, contact him at ori@warriordiet to consider getting more of. Recent
.com, www.warriordiet.com or by phone at (866) estimates indicate that 75 percent of
WAR-DIET. Americans are chronically dehydrated
and that the thirst mechanism is so
weak in most individuals that it’s mis
taken for hunger.
—Becky Holman
www.X-tremeLean.com

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Eat to Grow
WARNINGS
Bitter Orange—Sweet, Sound Fat Loss?

You often see negative press measured before dosing and at
stories about bitter orange one, three, five and eight hours
(shades of ephedra), yet the after dosing. The researchers
mainstream press often ignore found that bitter-orange extract
positive scientific reports. Oh, did not significantly alter the
yeah: Negative stories sell; posi QTc interval or blood pressure
tive stories go to the trash bin. after a single dose.
Scientists recently evaluated Moral of the story: As with
the hemodynamic and electro all things we take orally, dose
cardiographic effects of a single and duration are key. Nothing is
dose of commercially available inherently good or bad, harmful
dried bitter-orange extract.1 In a or harmless. You could kill your
randomized double-blind self by drinking too much wine
placebo-controlled or you could drink in moderate
crossover study, 18 amounts and help your heart’s
healthy volunteers health. Same with bitter orange.
aged 18 years or Use a proper dose, and you’ll
older were given likely benefit. Abuse it, and
either a placebo or you’ll set yourself up for trouble.
bitter-orange extract So be smart.
in phase 1. After a —Jose Antonio, Ph.D.
washout period of at least
seven days the subjects got the 1 Min, B., et al. (2005). Ab
opposite treatment during phase 2. The rate-corrected QTc sence of QTc-interval-prolonging, or hemodynamic, effects
interval (basically the time between the first and second parts of a single dose of bitter-orange extract in healthy subjects.
of the “cardiac cycle,” or heartbeat) and blood pressure were Pharmacotherapy. 25:1719-24.
JOINT ANOINT TOXINS
Ginger Snaps Pain Microwave Mutations

A Texas Tech University study found that a ginger Dioxins can
supplement can inhibit prostaglandins that cause pain cause cancer
and swelling in cartilage cells. It also appears to block and are highly
certain proteins that cause inflammation. poisonous to
Advice: To protect your joints or relieve some of your the cells. Dr.
joint pain, try taking a ginger supplement twice a day. Edward Fu
—Becky Holman jimoto, well
www.X-tremeLean.com ness program
manager at
Castle Hospital
in Kailua, Ha
waii, has talked
about dioxins
and their health hazards, but you may be getting them
without realizing it. According to Fujimoto, they can occur
if you heat your food in plastic containers in a microwave
oven, especially foods that contain fat. He says that the
combination of fat, high heat and plastics releases dioxin
into the food and ultimately into the cells of the body.
Instead, use glass, CorningWare or ceramic contain
ers for heating food. And forget the Saran Wrap, which is
just as dangerous when placed over food in a microwave.
Cover with a paper towel instead.
—Becky Holman
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ANABOLIC DRIVE
Muscle Food for the Brain

Saint-John’s-wort, tyrosine, ging verbal and
ko. Those are probably the supple spatial re
ments you think of when it comes call, choice
to brain food, or neural enhancers. reaction
Oddly enough, one other supple time, static
ment may be as good for the brain balance
as it is for the brawn—creatine. and mood
Yes, my friend, creatine not only state before
increases muscle mass, muscle fiber the test and after six, 12 and 24 hours
size, muscular strength and power, of sleep deprivation, with intermittent
but—get this—it can also put you exercise. They were tested for plasma
in a better mood. Maybe a creatine concentrations of catecholamines (the
and-caffeine combo is what the so-called adrenaline hormones) and
doctor should order. cortisol beforehand and at 24 hours.
We all know how crabby we Here’s what the researchers found:
can get when we don’t get enough At 24 hours the creatine group dem
sleep. A recent study looked at sleep deprivation and the onstrated significantly less change in performance in random
effect of creatine.1 The subjects were divided into a creatine movement generation, choice reaction time, balance and
group and a placebo group. They took five grams of creatine mood. There were no significant differences between groups
monohydrate or a placebo, depending on the group, four in plasma concentrations of catecholamines and cortisol.
times a time a day for seven days immediately prior to the ex Thus, following 24 hours of sleep deprivation, creatine supple
periment. It was a double-blind study, meaning that neither the mentation had a positive effect on mood and tasks that place
scientists nor the subjects knew who was getting the creatine a heavy stress on the prefrontal cortex. (That’s the front part of
or the placebo. your brain, if you’re wondering.)
The subjects took tests of random movement generation, So, if you happen to have been up too late at the office,
finishing that presentation that
X-TREME LEAN should have been done a week
ago, take five grams of creatine
daily on a regular basis to help
Carb Count, Cut Catalyst keep your noggin alert. In ad

dition, if you’re particularly fa
tigued, that old standby caffeine
will do wonders to help maintain
“So how many grams of carbs do mental clarity. If you use caffeine
I need?” The ideal number is activity pills, take about 300 to 600 mil
ligrams; if you drink coffee, the
dependent—as are the percentages
equivalent would be about three
of protein and fats you should eat. large mugs of the java.
For example, the body stores 300 to —Jose Antonio, Ph.D.
400 grams of glycogen (carbs). The 1 McMorris, T., et al. (2006).
amount of carbohydrate you should Effect of creatine supplementa
eat each day depends on how much tion and sleep deprivation, with
mild exercise, on cognitive and
you burn. If you lift weights and/or psychomotor performance,
perform cardio, you may need to eat up to 200 grams of carb in a 24-hour mood state, and plasma con
period to replenish what you burned and keep your centrations of catecholamines
and cortisol. Psychopharmacol
body functioning normally, but probably no more ogy (Berl).185:93-103.
than that. Any amount more than what you burn
Editor’s note: Listen to the
is considered excess energy and can be stored as
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Eat to Grow
GOOD FATS
Carnosine: Intensity Kerosene?

L-carnosine (not to be confused with L-carnitine) is a occur with training.
dipeptide, or combination of two amino acids bonded to Other possi
gether. Carnosine has earned a reputation as a nutracuetical bilities include dietary
because of its potent antioxidant and anti-aging properties. supplements. The
Some research shows that it may blunt glycation, a process bodybuilders in the
that deposits sugar in protein structures, which renders them study all used whey,
stiff and weak. Glycation is considered a major cause of the glutamine, casein
aging process. and branched-chain
Carnosine acts as an intramuscular buffer. That means amino acid supple
it can reduce the acidity, or burning sensation, that occurs ments. They also
during and after an intense exercise set, enabling you to train used various herbs;
harder. The increased acidity typical of intense weight training however, none of
leads to a blunting activity of the enzymes required for energy those supplements is
production, the result being fatigue. linked to an increase
As you might expect, regular intense exercise upregulates of carnosine in the
the muscle content of carnosine. It’s the body’s way of com body.
pensating for the hypoxia, or lack of oxygen, characteristic of The bodybuilders also freely admitted to using anabolic
anaerobic exercise. The lack of oxygen causes the buildup of steroids. In a recent animal study, providing a dose of tes
excess hydrogen ions and fatigue. tosterone every other day for two weeks resulted in a 268
Carnosine supplements are now available, but just how percent increase in muscle carnosine levels. How steroids
much can be absorbed into muscle is questionable. An do that isn’t clear. It may be just a result of increased muscle
enzyme called carnosinase degrades carnosine into its con mass from steroid use or an increase in the activity of the
stituent amino acids, histidine and beta-alanine. On the other enzyme that synthesizes carnosine in muscle. Another expla
hand, a few studies have recovered carnosine in the urine nation is increased muscle amino acid uptake, thus providing
following oral intake, pointing to absorption. Others say that the precursor building blocks of carnosine.
larger doses, such as 1,000 milligrams or more, bypass the In the same study the bodybuilders showed 38 percent
carnosinase barrier to some extent—although smaller doses less taurine than the untrained men. Taurine concentrates
are rapidly degraded by the enzyme. in type 1, or slow-twitch, aerobic muscle fibers. As I noted
Carnosine concentrates in type 2 muscle fibers, which recently in IRON MAN [January ’06], taurine offers many pos
makes sense, since type 2 fibers are employed in intense sible benefits.
anaerobic exercise and thus require extra buffering capac Why the bodybuilders were low on taurine wasn’t clear,
ity. While carnosine supplements should offer considerable although taurine is known to be excreted more rapidly after
benefits, such as decreased fatigue and the ability to train exercise. In addition, since bodybuilding focuses primarily on
harder, they may not be the most effective way to increase type 2 fibers, it may simply reflect an adaptive need of the
muscle carnosine. body, because type 2 muscles need more carnosine.
You could also take the two amino acids that constitute Some have suggested that workout efficiency can be
carnosine, but muscles are already saturated with histidine, greatly improved by taking large oral doses of carnosine.
and taking it does nothing to increase muscle carnosine That may indeed work, but carnosine isn’t cheap, and the
content. Beta-alanine, however, is another story. One study suggested doses would cost about $5 each. Carnosine can
showed that providing human subjects with four grams of also be injected, but that’s not a likely option for most of us.
beta-alanine for one week, followed by an increase to 6.6 The best carnosine-loading method appears to use an oral
grams daily for a month, led to a 60 percent increase in beta-alanine supplement. Interestingly, some preliminary
muscle carnosine content. Clearly, beta-alanine is the limiting research shows that combining beta-alanine with creatine
factor for increasing muscle carnosine levels. significantly increases the intensity level of bodybuilding train
According to another recent study, however, there is ing.
another way to increase muscle carnosine content: Become If beta-alanine supplements actually reach the market
a bodybuilder.1 The study compared the muscle carnosine place, don’t take them at the same time as taurine supple
content of six competitive-level bodybuilders to six untrained ments. They use the same uptake carrier, and ingesting them
men and found that the bodybuilders had twice as much simultaneously will cancel out the effects of taurine.
carnosine as the untrained men. —Jerry Brainum
The bodybuilders’ levels of carnosine were estimated to
promote a 40 percent increase in muscle-buffering capacity. 1 Tallon, M.J., et al. (2005). The carnosine content of
Exactly why the bodybuilders showed the higher level wasn’t vastus lateralis is elevated in resistance-trained bodybuilders.
clear. One reason could be the exercise itself, since typical J Strength Cond Res. 19:725-729.
bodybuilding workouts are anaerobic and result in excess
acid production. The increased carnosine may be an adapta
tion to compensate for the higher acid levels that regularly

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©2009 Home-Gym.com

Train , Eat, GROW
Muscle-Training Program 80
From the IRON MAN Training & Research Center
by Steve Holman and Jonathan Lawson • Photography by Michael Neveux
Model: Jonathan Lawson

GRIND OUT THE GROWTH REPS™
Beta-Alanine Gives Your Muscles More Grow Power™
The biggest bodybuilders know that

the last few grueling reps of a set are
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Muscle biopsies show that the largest
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reason: Carnosine buffers the burn to give
muscles more “grow power” on every set.
The bigger and stronger a muscle gets,
the more carnosine it needs to perform
at higher intensity levels. You must keep
your muscles loaded with carnosine to
grow larger and stronger. It all boils down
to intensity and the ability to buffer waste
products—hydrogen ions and lactic
acid—so the muscle doesn’t shut down
before growth activation.
Straight carnosine supplements degrade

too rapidly to reach the muscles; however,
more than 20 new studies document that
beta-alanine is converted to carnosine
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©2009 Home-Gym.com

Well, it’s that time of year activate the low-threshold explains why those who train exclu
again—time to rip it up! motor units at the beginning sively with high reps have a stringy
Warm weather is upon us, of a set, then the mediums appearance—they’re only training
and if too much blubber is kick in, and finally, if fatigue endurance fibers and the endurance
also upon us, we’re in trou doesn’t stop you early, your facets of some of the type 2A fast-
ble. We usually start tight high-threshold motor units twitchers.
ening up our diets around join the party. That’s when We want to train both the anaero
March, with a few cardio you fire lots of the fast-twitch bic and endurance components in
days thrown in, as we like to cruise ers that have the most growth as many fast-twitch fibers as pos
into summer with abs blazing. We potential. If you do too many reps, sible. That happens with sets that
seem to be on schedule. say 15 or more, in succession, the last about 30 seconds—or a number
This past winter we both got up burn of lactic acid pooling in the of lower-rep sets done back to back;
to our heaviest bodyweights ever, target muscle will force you to stop for example, drop sets and our fa
Jonathan at just over 220 and Steve the set during medium-threshold vorite ripping-phase method, fear-
at 217, and it didn’t appear as if we activation. Your highs never engage, factor double drops, both including
were any smoother than in years which is not good if you’re looking end-of-set X-Rep partials.
past. (Jonathan’s arms taped 19 1/4 to build maximum mass. That also Now, with either of those tech-
inches.) We believe that with the
right type of training, we can con Detail work with
tinue gaining muscle, and, we hope, continuous tension
peak out at heavier bodyweights builds the endurance
than last year, even considering our components of
winter obstacles. the fast-twitch 2A
In case you haven’t been read fibers, such as the
ing our blog at X-Rep.com, Steve mitochondria, where
had eye surgery in November and fat is burned.
then had to have it redone two
times after the initial cut because
his stitches kept ripping loose. He
missed a month of workouts and
then had to cope with the holidays
in conjunction with breaking back
into training.
Jonathan got the flu and missed
about two weeks, not as bad as
Steve’s ordeal but still a setback.
Nevertheless, we both were able to
supersize our physiques—at least
compared to past winters—a mirac
ulous feat, all things considered. But
that’s history; now we gotta rip it up.
So what’s our plan as the weather
starts heating up? You know we’re
big fans of extended-set training.
As we said last month, stressing the
endurance facets of the fast-twitch
type 2 fibers builds the mitochon
dria of the muscle cells. And guess
where bodyfat is burned? You got
it. That could be why the old-time
bodybuilders swore that higher reps
helped them burn more fat—they
morphed their mitochondria into
more effective fat-frying blast fur
naces.
The problem with high reps
is what we’ve termed the fatigue
Model: Steve Holman
redline—if you do too many reps,

fatigue products stop you before
you reach fast-twitch overload.
Once again, it boils down to the size
principle of fiber recruitment: You

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Train, Eat, Grow / Program 80
IRON MAN Training & Research Center Muscle-Training Program 80

Workout 1A: Delts, Midback, Biceps, Forearms Workout 1B: Delts, Midback, Biceps, Forearms
Rack pulls or Rack pulls or
dumbbell upright rows (drop set; X Reps) 2 x 8(6) dumbbell upright rows (drop set; X Reps) 2 x 8(6)
Seated forward-lean Superset
laterals (double drop; X Reps) 1 x 8(6)(4) Cable laterals (drop set; X Reps) 1 x 8(5)
Standing dumbbell presses (drop set; X Reps) 1 x 8(6) Incline one-arm laterals (X Reps) 1x7
Superset Standing dumbbell presses (drop set; X Reps) 1 x 8(6)
Dumbbell shrugs (X Reps) 1 x 8-10 Dumbbell shrugs (drop set; X Reps) 1 x 10(6)
Cable upright rows (X Reps) 1 x 8-10 Nautilus rows (X Reps) 1 x 10-12
Nautilus rows (X Reps) 1 x 10-12 Superset
Superset Nautilus rows (X Reps) 1 x 8-10
Nautilus rows (X Reps) 1 x 8-10 Cable rows (X Reps) 1 x 8-10
Cable rows (X Reps) 1 x 8-10 One-arm dumbbell rows (X Reps) 1 x 10-12
Bent-arm bent-over laterals (drop set; X Reps) 1 x 8(6) Superset
Superset Behind-the-neck pulldowns (X Reps) 1 x 8-10
Behind-the-neck pulldowns (X Reps) 1 x 8-10 Bent-over laterals (drop set; X Reps) 1 x 6(4)
Bent-over laterals (drop set; X Reps) 1 x 6(4) Cable curls (drop set; X Reps) 1 x 8(6)
Cable curls (drop set; X Reps) 1 x 8(6) Superset
Superset Preacher curls (X Reps) 1 x 8-10
Preacher curls (X Reps) 1 x 8-10 Cable curls 1 x 8-10
Cable curls 1 x 8-10 Incline curls (double drop; X Reps) 1 x 8(5)(4)
Concentration curls (double drop; X Reps) 1 x 8(5)(4) Incline hammer curls (double drop; X Reps) 1 x 8(5)(4)
Incline hammer curls (double drop; X Reps) Dumbbell reverse wrist curls
1 x 8(5)(4) (double drop; X Reps) 1 x 10(7)(6)
Dumbbell reverse wrist curls Dumbbell wrist curls
(double drop; X Reps) 1 x 10(7)(6) (double drop; X Reps) 1 x 10(7)(6)
Dumbbell wrist curls
(double drop; X Reps) 1 x 10(7)(6) Workout 3B: Chest, Lats, Triceps, Abs
Incline presses (second set is drop; X Reps) 2 x 10, 8(6)
Workout 3A: Chest, Lats, Triceps, Abs Superset
Incline presses (second set is drop; X Reps) Incline flyes (drop set; X Reps) 1 x 8(5)
2 x 10, 8(6) High cable flyes (X Reps) 1x6
High cable flyes (double drop; X Reps) 1 x 7(5)(4) Wide-grip dips (drop set; X Reps) 1 x 10(6)
Bench presses (X Reps) 1 x 10 Bench presses (X Reps) 1 x 10
Wide-grip dips (drop set; X Reps) 1 x 9(7) Superset
Low/middle cable flyes (double drop; X Reps) Flat-bench flyes (drop set; X Reps) 1 x 8(5)
1 x 7(5)(4) Low cable flyes (X Reps) 1x6
Pulldowns (X Reps) 1 x 10 Pulldowns (X Reps) 1 x 10
Superset Superset
Chins (X Reps) 1 x 8-10 Chins (X Reps) 1 x 8-10
Undergrip pulldowns 1 x 6-8 Undergrip pulldowns 1 x 6-8
Superset Superset
Machine pullovers (X Reps) 1 x 8-10 Dumbbell pullovers (drop set; X Reps) 1 x 8(5)
Rope rows (drop set; X Reps) 1 x 6(4) Rope rows (X Reps) 1x6
Elbows-flared pushdowns (drop set; X Reps) 1 x 9(5) Elbows-flared pushdowns (drop set; X Reps) 1 x 9(5)
Tri-set Tri-set
Lying extensions 1 x 8-10 Lying extensions 1 x 8-10
Close-grip bench presses (X Reps) 1x6 Close-grip bench presses (X Reps) 1x6
Lying dumbbell extensions 1x5 Lying dumbbell extensions 1x5
Superset Superset
Kickbacks 1 x 8-10 Overhead dumbbell extensions
Bench dips (X Reps) 1 x 8-10 (drop set; X Reps) 1 x 8(5)
Superset Bench dips (X Reps) 1x6
Incline kneeups (drop set; X Reps) 1 x 12(4) Superset
Flat-bench leg raises (X Reps) 1x7 Incline kneeups (drop set; X Reps) 1 x 9(5)
Tri-set Flat-bench leg raises (X Reps) 1x8
Ab Bench crunches (X Reps) 1x9 Tri-set
Twisting crunches (X Reps) 1x8 Ab Bench crunches (X Reps) 1x9
Bench V-ups 1x8 Twisting crunches (X Reps) 1x8
Bench V-ups 1x8
78 JUNE 2006 \ www.ironmanmagazine.com (continued on page 82)

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niques the fatigue redline can be a instead of just one. Now your reps more than 20—slightly more for
problem. For example, say you’re should go something like eight, six, endurance-oriented muscles like
doing a drop set and manage 10 four. We usually prefer to use X Reps calves, abs and forearms. You get
reps on the first phase. That’s fine, on the first phase and maybe the plenty of high-threshold activation,
but if you drop to a weight that al- last, if the muscle is still capable of plenty of tension time for mito
lows another 10 or more on the sec- firing by then. chondria and capillary development
ond phase, your rep total will be too Remember, on drop sets you get and enough muscle burn to trig
high, and that second phase won’t some rest time between phases as ger GH surges. If we can do more
be as productive from an anaerobic you change weights, so 18 total reps than 20 reps on drop sets or double
standpoint—you’ll redline too early. on a drop set or double drop isn’t drops, we add weight on one or all
There’s a delicate balance here. like doing a straight 18-rep set. On phases the next time. If your rep
A better sequence would be about the drop sets you get not only that total is more than 20 on a drop set
eight reps on the first phase and six brief fatigue-product-clearance or double drop, don’t get discour
or seven on the second, with X-Rep time but also two high-threshold aged because you think it wasn’t
partials added to either phase or stages—the tough reps at the end as effective as it could’ve been. You
both. Now your reps are low enough of each phase. In effect, you do two simply trained the endurance com
on both phases to create anaerobic or three lower-rep sets back to back ponents more than the anaerobic
overload, and the back-to-back with a slight rest/pause between ones—and that’s fine every so often.
performance will hit the endurance them. But do increase your poundage at
components as well. Very efficient. A bonus of fatigue products, like your next workout.
Double drops are even tricki- lactic acid, is that the burn can trig- Now for our new ripping-phase
er—that is, two weight reductions ger more growth hormone release. If split, which we’re very excited
you know about about. We were training four days a
GH, you know week using the split-positions ap
ITRC Program 80 (continued) it’s a potent fat proach during the winter. Now we’re
Workout 2 (Always on Wednesday): burner (another still using split-positions training,
Quads, Hams, Calves, Low Back reason why but we’re bumping it up to our usual
drop sets are a five days a week—with a new twist.
Smith-machine squats (X Reps) 2 x 8-10 favorite ripping
Here’s how it pans out:
Superset tactic for us),
Lunges 1 x 8-10 so the burn is Week 1
Low, partial dumbbell squats (X Reps) 1 x 6 good—as long Monday: Chest, lats, triceps, abs
Superset as it doesn’t Tuesday: Delts, midback, biceps,
Leg extensions (drop set; X Reps) 1 x 10(5) get unbearable forearms
Sissy squats (X Reps) 1 x 7 before your
Superset Wednesday: Legs, lower back
high-threshold
Leg curls (drop set; X Reps) 1 x 10(5) motor units kick Thursday: Chest, lats, triceps, abs
Hyperextensions (X Reps) 1 x 8 in. When do the
Squats 1 x 10-12 highs activate? Friday: Delts, biceps, forearms,
Superset legs—stretch- and/or contracted-
That usually position exercises only; no com
Stiff-legged deadlifts (low partials) 1 x 8-10 occurs around
Dumbbell stiff-legged deadlifts (low partials) 1 x 6-8 rep seven or pound movements
Reverse hyperextensions 1 x 10 eight of a 10-rep Week 2
Leg press calf raises (X Reps) 3 x 15-20 set. If you use Monday: Delts, midback, biceps,
Tri-set a weight that forearms
Machine donkey calf raises (X Reps) 1 x 10 allows, say, 18
Standing calf raises (X Reps) 1 x 6-8 reps, fatigue Tuesday: Chest, lats, triceps, abs
Hack-machine calf raises (X Reps) 1 x 6-8 products will Wednesday: Legs, lower back
Seated calf raises (X Reps) 2 x 15-20 start pooling
Low-back machine (X Reps) 1 x 10 around rep nine Thursday: Delts, midback, biceps,
forearms
and no doubt
Friday: We train the upper-body muscles that we cause you to Friday: Chest, triceps, abs, legs—
worked on Tuesday, except back, plus legs, but we only crap out before stretch- and/or contracted-posi
use contracted- and/or stretch-position exercises (iso you reach high tion exercises only; no compound
lation). See the X-Blog at www.X-Rep.com for detailed threshold terri movements
workouts. tory.
Week 3: Repeat week 1
That’s why
Note: Where X-Reps are designated, usually only one we like to make Week 4: Repeat week 2
set or phase of a drop set is performed with X Reps or sure our reps As we said, we train five days
an X-Rep hybrid technique from the Beyond X-Rep on a drop set in a row. Now we know that’s not
Muscle Building e-book. or double drop ideal; however, we can’t train on the
add up to no weekends, so we feel that hitting the

gym five days in a row is a must for upper-body muscles that get the the following Tuesday, after five days
us at this point (we’ve tried numer isolation treatment on Friday get of recovery, which is good consider
ous other schemes, and nothing hit again on the following Monday. ing both of those sessions are full-
works as well). That’s also why we Interesting—and excellent—unique blown attacks with compound and
put in the freaky Friday isolation variation. isolation work.
workout—to lessen the stress on Also notice that the bodyparts we Back to the Friday isolation day:
our recovery systems. Note that the train on Thursday get hit again on At the moment we don’t include
ITRC Program 80, Abbreviated Home-Gym Routine

Workout 1A: Delts, Midback, Biceps, Forearms Workout 1B: Delts, Midback, Biceps, Forearms
Dumbbell upright rows Dumbbell upright rows,
or rack pulls (drop set; X Reps) 2 x 8(5) or rack pulls (drop set; X Reps) 2 x 8(5)
Seated forward-lean laterals Incline one-arm laterals
(double drop; X Reps) 1 x 8(5)(3) (double drop; X Reps) 1 x 8(6)(4)
Standing dumbbell presses (drop set; X Reps) 1 x 8(6) Standing dumbbell presses (drop set; X Reps) 1 x 8(6)
Barbell shrugs (drop set; X Reps) 1 x 10(7) Barbell shrugs (drop set; X Reps) 1 x 10(7)
Bent-over barbell rows 2 x 10 Bent-over barbell rows 2 x 10
Bent-arm bent-over laterals (drop set; X Reps) 1 x 9(6) One-arm dumbbell rows
Bent-over laterals (double drop; X Reps) 1 x 8(6)(4) (double drop; X Reps) 1 x 8(6)(4)
Barbell curls 2 x 10 Bent-over laterals (double drop; X Reps) 1 x 8(6)(4)
Concentration curls (double drop; X Reps) 1 x 8(6)(4) Preacher curls (X Reps) 2 x 10
Incline hammer curls (double drop; X Reps)1 x 8(6)(4) Incline curls (double drop; X Reps) 1 x 8(6)(4)
Reverse wrist curls (double drop; X Reps) 1 x 10(8)(6) Incline hammer curls (double drop; X Reps)1 x 8(6)(4)
Wrist curls (double drop; X Reps) 1 x 10(8)(6) Reverse wrist curls (double drop; X Reps) 1 x 10(8)(6)
Wrist curls (double drop; X Reps) 1 x 10(8)(6)
Workout 3A: Chest, Lats, Triceps, Abs
Incline presses (second set is drop; X Reps) Workout 3B: Chest, Lats, Triceps, Abs
2 x 10, 8(5) Incline presses (second set is drop; X Reps) 2 x 10, 8(5)
Incline flyes (double drop; X Reps) 1 x 8(6)(4) Incline flyes (double drop; X Reps) 1 x 8(6)(4)
Bench presses (second set is drop); X Reps) 2 x 8-10 Wide-grip dips (second set is drop; X Reps)
Decline flyes (double drop; X Reps) 1 x 8(6)(4) 2 x 10, 8(5)
Chins (X Reps) 2 x 10-12 Flat-bench flyes (double drop; X Reps) 1 x 8(6)(4)
Undergrip rows (second set is drop; X Reps) 2 x 8-10 Parallel-grip chins (X Reps) 2 x 8-10
Decline extensions (X Reps) 2 x 10 Dumbbell pullovers (double drop; X Reps) 1 x 8(6)(4)
Kickbacks (double drop; X Reps) 1 x 8(6)(4) Decline extensions (X Reps) 2 x 10
Tri-set Overhead extensions (double drop; X Reps)1 x 8(6)(4)
Incline kneeups 1 x 10 Tri-set
Bench V-ups 1x8 Incline kneeups 1 x 10
Twisting crunches (X Reps) 1 x 10-12 Bench V-ups 1x8
Twisting crunches (X Reps) 1 x 10-12
Workout 2 (Always on Wednesday):
Friday: Train your upper-body muscles that you
Quads, Hams, Calves, Low Back
worked on Tuesday, except back, plus legs; however,
Squats 2 x 10-15 use only contracted- and/or stretch-position exer-
Superset cises (isolation). See the X-Blog at www.X-Rep.com
Dumbbell lunges 1 x 8-10 for sample workouts.
Low partial dumbbell squats (X Reps) 1 x 5-8
Superset Note: Where X-Reps are designated, usually only one

Leg extensions or hack squats (X Reps) 1 x 8-10 set or phase of a drop set is performed with X Reps or
Sissy squats (drop set; X Reps) 1 x 8(5) an X-Rep hybrid technique from the Beyond X-Rep
Leg curls (double drop; X Reps) 1 x 8(6)(4) Muscle Building e-book.
Front squats (nonlock) 1 x 10
Superset Note: Train Monday through Friday, following the
Stiff-legged deadlifts (bottom-range partials)1x8-10 sequence of workouts as listed but with workout 2,
Dumbbell stiff-legged deadlifts legs, always on Wednesday only. Also, for drop sets it’s
best to have a selectorized dumbbell set, such as the
(bottom-range partials) 1 x 8-10 PowerBlock, if you don’t have a rack of fixed dumbbells
Hyperextensions (X Reps) 1 x max of various weights. If you don’t have a leg extension
One-leg calf raises (drop set; X Reps) 2 x 15(8) machine, do old-style hacks, nonlock style. Use part
Donkey calf raises (X Reps) 2 x 15-20 ner resistance, towel around the ankles, if you don’t
have a leg curl machine.
Seated calf raises (X Reps) 2 x 15-20

back work. Why? Lats and mid- next time we hit that bodypart we
back get hit Monday, Tuesday and use the same midrange exercise but
Thursday. When we work lats, we follow it with a contracted-position
get some residual midback work, movement.
and when we work midback, we get If you’re using a program similar
some residual lat work. With all of to ours, we encourage you to visit
Model: Jonathan Lawson

those back attacks, we figure we www.X-Rep.com and check out our
don’t need more on Friday. We also X-Blog regularly. We describe every
try not to do too much biceps work workout and any variations we’ve
when biceps fall on Friday because incorporated. Plus, we’ll throw in in-
they get trained indirectly during all teresting exercise tips when we run
back work. across them. Tune in and rip up!
We tested out this split a few
weeks ago, and it felt great. The back Editor’s note: For the latest on
overlap wasn’t a problem, and the the X-Rep muscle-building method,
isolation day was a good change including X Q&As, X Files (past e-
without being too stressful. It was zines), our before and after photos
actually fun—if you’re into searing and the new X-Blog training journal,
your muscles with contracted- and visit www.X-Rep.com. For more
stretch-position exercises. information on Positions-of-Flex-
At the moment we’re still using ion training videos and Size Surge
the split-positions approach out- programs, see page 229. To order
lined in our Beyond X-Rep Muscle the Positions-of-Flexion training
Building e-book. That means at one manual Train, Eat, Grow, call (800)
workout for a bodypart we use a In our new split, Friday is 447-0008, visit www.Home-Gym
big midrange exercise followed by a muscle-isolation day. .com, or see the ad below. IM
stretch-position movement, and the

Steve Holman’s
Critical Mass
on stretch-position exercises like overhead extensions for
Rep Speed for triceps—but don’t bounce. It’s just a quick reversal.
Whether you do two-, three- or four-second reps, time
under tension for the entire set is key. Try to maintain 30
seconds of tension on the target muscle on most of your
Fast Mass
Q: You’ve written that the ideal rep speed is two
sets without jerking or throwing any of your reps. Adding X
Reps—power partials at the max-force point—after full-
range power is exhausted can extend the tension time and
make any set more productive.
Q: In your book Train, Eat, Grow you say to rest
seconds up and two seconds down; however, at your
Web site [www.X-Rep.com] you say that the ideal rep one to 1.5 minutes after every set, but recently
speed is about 1.5 seconds up and 1.5 seconds down. you’ve written that three minutes is best. That’s a
On the “Critical Mass POF” DVD the bodybuild big difference, and it makes a tremendous impact
ers demonstrating the exercises move at a faster on the weight I can use on my second set, not to
pace. I need clarification. The two-up/two-down mention overall workout length. Is three minutes
speed seems very slow when I actually do it. I’ve also the new standard? Also, do I need three minutes be
heard that bodybuilders should use as much speed tween exercises? For instance, after I finish squats,
as possible without generating momentum in order can I run to the leg extension machine before the
to produce the greatest force and, therefore, the allotted rest time is up? What if someone is already
greatest stress and growth stimulus on the working using it? What about between the last set for one
muscles. Can you be more specific? bodypart and the first set for another?
A: Rep speed is tricky. When I say two seconds up and A: The three-minute rest time is based on new research
two seconds down, it’s really a hard one-two count, not a on muscle-force production that was done on bench
true two seconds on each part of the stroke. That’s why I presses. Use that extended rest time on your big, multi-
revised it to 1.5 seconds, which is technically the real speed. joint exercises (squats, presses and so on). Use one to 1.5
I also believe that if you want to activate the most fibers, minutes of rest on single-joint exercises—such as flyes and
a quick twitch at the turnaround, which is the max-force leg extensions—where fewer fibers are involved but where
point, is important before you slow the rep speed some hitting both the anaerobic and endurance facets of the
what. That can activate more fast-twitch fibers, especially fast-twitch fibers is still important.
With that variation you lean more toward
building the anaerobic qualities of the fast-
twitch fibers on multijoint exercises while still
stressing the endurance facet somewhat with
half-minute tension times. Then, when you
move to more isolated exercises, you stress the
endurance capacity more and the anaerobic
capacity secondarily. That’s why drop sets are so
good on isolation exercises—you can use lower
reps on each phase, for an anaerobic effect, but
one to two weight reductions keep the fibers fir
ing and attack the endurance facet.
Try not to worry too much about the rest
between squats and leg extensions, for example.
Neveux \ Model: Noel Thompson
The pattern of fiber recruitment will be different,

so just unload your bar fairly quickly, go to the
leg extension and work in as soon as you can.
Also, rest between bodyparts is insignificant,
except from an overall time standpoint.
Q: I train alone, so it seems I can’t do X
Reps on a lot of exercises. For example, on
Three minutes of rest after sets of compound moves, like squats,

appears to be best for max-force production. When building the
endurance facets of the fast-twitch fibers is a priority, less rest is best
after isolation exercises.

Steve Holman’s
Critical Mass
one that allows you to get at least 10 standard reps prior to
You can use your free arm to firing out X Reps, or total CNS failure may prohibit X Reps.
help with so - called forced X
Q: I’ve been reading your stuff for many years
Reps on one -arm movements.
now, and I’ve learned a lot and gotten some great
gains by following your advice. X Reps have really
boosted my mass lately! I’ve always wanted to ask
you, What motivates you to keep giving advice to
bodybuilders? Do you do it because it sells your
books, or is it some intrinsic drive?
A: I was doing this long before I published any books,
so that’s not it. I’m a firm believer in the adage that man is
essentially good and has an inner desire to help his fellow
man. Helping others achieve gives me a good feeling, so in
Neveux \ Model: Jonathan Lawson

that regard I guess it could be considered a selfish pursuit,
although in this case I don’t think selfish has a negative
connotation.
Tiger Ellison, who pioneered the run-and-shoot offense
for football back in the 1950s, gave a speech to the Nation
al Football Coaches Association that is a good summation
of why a lot of us provide advice to others based on our
knowledge and experience. In response to the question,
“Why coach?” Ellison ended his speech with this poem:
squats there’s simply no way for me to power out X An old man going a lone highway came at the evening
Reps near the bottom after I reach positive failure. cold and gray
The same applies to a lot of my exercises, such as To a chasm vast and deep and wide, through which was
dumbbell bench presses and military presses. On a flowing a swollen tide.
lot of single-arm exercises, like biceps curls, I have The old man crossed in the twilight dim; that swollen
to use my free arm to bring the working arm to the stream held no fears for him.
X-Rep position and do forced X Reps. The only solu But he paused when safe on the other side and built a
tion I can think of is to do drop sets on the exercises bridge to span the tide.
on which I can’t do X Reps, but that would be diffi “Old man,” said a fellow pilgrim near, “you are wasting
cult on squats or deadlifts. Supersets are out of the your strength in building here.
question, as I train at a crowded commercial gym. “Your journey will end with the ending day. You never
Any suggestions? again must pass this way.
A: On most exercises—not squats, as I’ll explain—if you “You’ve crossed the chasm deep and wide; why build you
can’t do X Reps, you should do a static hold at the X Spot the bridge at the even tide?’’
(max-force point), which is down near the turnaround, The builder lifted his old gray head. “Good friend, in the
below the middle of the stroke. Because you’re new to X path I have come...’’ he said.
Reps, you may simply lack the neuromuscular efficiency “There followeth after me today, a youth whose feet must
to do them on certain exercises. Static holds done at that pass this way.
point should help you gain the ability. Be sure you’re using “This swollen stream which was naught to me, to that
a poundage that allows about 10 standard positive/negative fair-haired youth may a pitfall be.
reps; heavier, low-rep poundages force the nervous system “He too must cross in the twilight dim. Good friend, I am
to crap out early and make pulsing at the X spot impossible building the bridge for him.’’
for most people. In other words, using a weight on bench Note: Thanks to my friend Craig Fields for sending me
presses with which you can only get five or six reps means that passage in reference to what I do.
you won’t have any nervous-system firepower left for X
Reps (which is one reason lower reps build strength with The sharp black POF T-shirt with the original classic
out much size—your nervous system completely flakes out logo emblazoned in gold can give you that muscular
before excess fiber activation occurs, so you mostly stress look you’re after (sorry, large size only). See page 251 for
tendons, ligaments and your nervous system). details.
You can also try the rest/pause technique. On an exercise
where there is lockout, such as squats, rest at the top for Editor’s note: Steve
five or more seconds after your last full rep, and then move Holman is the author many
to the X Spot. Or try the Double-X Overload, one of the bodybuilding best-sellers,
X-hybrid techniques from the e-book Beyond X-Rep Muscle including Train, Eat, Grow:
Building (www.BeyondX-Rep.com). It’s basically perform The Positions-of-Flexion
ing an X Rep after each standard rep. Muscle-Training Manual.
Now, about free-bar squats: The X Spot is compromised For information on the
by a leverage shift, so true X Reps are only possible on a POF videos and Size Surge
Smith or hack machine, and even then they can be difficult. programs, see page 229. For
I’ve done them alone on a Smith machine, hooking the information on Train, Eat,
safety latches when the bar was at the low position after Grow, see page 86. Also visit
Neveux
three or four X Reps. Once again, the poundage should be www.X-Rep.com. IM

Steve Holman
ironchief@aol.com

Mr. Natural Olympia John Hansen’s
Naturally Huge
consistent training (I’m 42 years old). As an 18-year-old
aspiring natural bodybuilder, you may be able to train each
Mass bodypart more often and get good results. When I was 20
years old, I trained my body over two days, working each
muscle group twice each week, and I made great gains. In
fact, I bulked up from 205 to 230 pounds at the age of 21
Confusion
Q: I’m an 18-year-old aspiring natural bodybuild
using that routine. As I got older, I realized that I needed
more recuperation, and I switched to training each major
muscle group only once per week.
The way to determine how often you should train each
er, and I’m always looking for the best way to train. bodypart is by your progress. If you’re working each muscle
Most of what I’ve learned is to work each bodypart group twice per week and getting stronger and bigger on
once a week and do nine to 16 sets for most muscle a consistent basis, then you’re on the right track; however,
groups. But I’m always confused about the best way if you’re tired and feel that your strength and muscle mass
to train. I know that different routines work best are going backward, then you probably need more rest
for different people, but I was wondering how you time.
train. I’m told by some people to train chest with The way I group the bodyparts together in my routine is
triceps and back with biceps, and others tell me to based on what works for my body. I like training chest and
separate them. Should I be training each muscle triceps in the same workout and training back and biceps
group more than once per week? How many sets together because those bodyparts complement each other.
should I be doing for each muscle? Does it differ My triceps are slightly pumped after I train chest, and the
between muscles like triceps and biceps and larger same goes for my biceps after a back workout. To me, it
muscles like chest, back and legs? Also, how many makes sense to train a smaller bodypart that is associ
repetitions should I be doing if I want to gain mass? ated with a larger bodypart because it’s already warmed
I already have some natural definition, so I’m more up. That cuts down on the risk of injury and gives similar
concerned with gaining mass. muscle groups more time to recuperate.
I make sure that the workouts for pushing muscles
A: Here’s my training schedule: chest, triceps and calves (chest, triceps and shoulders) are separated by a few days.
on Monday; abs and legs on Tuesday; take Wednesday off; Chest exercises such as bench and incline presses also
delts, traps and calves on Thursday; and abs, back and involve the deltoids and triceps. If I were to do a shoulder
biceps on Friday. I train four days per week with three rest workout a day before or after training chest and triceps,
days, and I work each muscle group once a week, with the one or both of those workouts would be compromised.
exception of abs and calves, which I train twice each week. I also make sure that I separate the leg and back work
That routine works well for me after nearly 30 years of outs from each other because of the stress to the lower
back. Leg exercises such as squats, front squats and stiff-
legged deadlifts significantly involve the lower-back mus
As Hansen got cles. Back exercises such as barbell rows, T-bar rows, seated
older, he found cable rows and deadlifts also use the lower-back muscles.
that he needed Doing a leg workout before or after a back workout would
more recovery risk straining the lower-back muscles, which usually need
time for each several days to recuperate.
bodypart. As for the number of sets, I think you’re pretty much on
the right track—the larger the bodypart is, the more sets
you’ll need to fully train it. For example, the back needs
more sets than the biceps. Larger bodyparts are also more
complex—the chest can be divided into lower, upper, outer
and inner sections. No one exercise can simultaneously
work all four areas of the chest; you need at least three or
four.
Choose basic movements that activate the most muscle
groups. I prefer using free weights (barbells and dumb
bells) as opposed to machines because free-weight moves
are harder to do and make the muscles respond better.
Using the chest as an example, if you did barbell bench
presses for the lower pecs, incline dumbbell presses for the
upper pecs, flat-bench flyes for the outer pecs and dumb
bell pullovers for the inner pecs, you’d have a complete
chest routine.
I try to get the maximum benefit out of on
(continued an page
exercise
102)
in three to four sets at most. On bench presses I do two
warmup sets, one moderately heavy set and then one or
two heavy, growth-producing sets. When I move on to
incline dumbbell presses, I’m already warmed up, so I do
one moderately heavy set followed by two heavy sets. For

Mr. Natural Olympia John Hansen’s
Naturally Huge
dumbbell flyes two to three sets is only slightly different for each of those
plenty, and on dumbbell pullovers I days. For example, if I ate 350 grams
only need two good sets to finish off of protein, 200 grams of carbs and 60
the pecs. That complete workout only grams of fats on a training day, that
takes 10 to 11 work sets. would amount to 2,740 calories. The
I usually use only two exercises for breakdown would be approximately 50
biceps and calves and three exercises percent protein, 30 percent carbohy
for triceps. I train my biceps with six drates and 20 percent fats.
sets and my calves with seven. I may On a nontraining day I would eat
use nine or 10 total sets for triceps, around 300 grams of protein, only 140
since it’s a slightly bigger muscle grams of carbs and the same 60 grams
group. of fat. That’s 2,300 calories. So the
I’ve always believed that the best rep breakdown would be 50 percent pro-
range for building mass is six to 10. I tein, 27 percent carbohydrates and 23
begin with a moderately heavy weight percent fat.
that enables me to do 10 reps, and I I write down everything that I eat
add weight on each successive set until when I’m dieting to lose bodyfat. It’s
I’m pushing maximum resistance for Your postworkout drink can help you the only way to make sure that what
six to eight reps. cycle carbs. you’re doing will work. If you just guess
One key to getting bigger is to make at the amount of food, calories or carbs
sure that your workouts are progres you’re consuming, your progress will
sive. If you use 100-pound dumbbells for seven reps in one most likely be much slower.
workout, try to do eight or nine reps at your next workout I found that I had to limit my carb intake for my last
before moving up to the 105- or 110-pound dumbbells. You contest preparation in order to get really ripped. I defi
need to push yourself to use more weight and do more reps nitely don’t believe in a very low-carb diet because having
in order to get your muscles to grow larger. a sufficient amount of glycogen stored in the muscles is
critical to supplying the energy necessary for intense work
Q: I read an article at your Web site (Natural
outs. Carbs are also important for helping the muscles to
Olympia.com) about a client of yours who took in
recuperate and grow after a training session. Natural body
2,400 calories on workout days and 1,800 calories
builders sacrifice muscle on a very low- or no-carb diet.
on nontraining days to get his bodyfat down for
I was eating approximately 300 grams of carbohydrates
his transformation contest. I want to use a simi
on a training day and 250 grams during rest days when I
lar method to get my bodyfat down, but I have a
started my precontest diet. My progress was excruciatingly
few questions. Do you basically keep reducing the
slow until I changed my carb intake, lowering it by 100
starchy carbs and increasing the fats to get your
grams (200 on my training days and 140 on my rest days).
bodyfat down? Did you keep the protein, carb and
When I made that change, I slightly increased my pro
fat percentages the same for the high- and low-
tein and fat intake to keep the calories about the same. If I
calorie days and just lower the amounts of the
kept everything the same while lowering my carb intake by
macronutrients equally, or did you keep the protein
100 grams, my calorie intake would have dropped by 400
up and lower the carbs and fats? I know I’ll have to
calories per day, which is too big a drop and would have
experiment, but I need a few guidelines.
most likely resulted in muscle loss, since I was already eat
A: I used the same nutrition approach for both my last ing a restricted-calorie diet.
competition and that of my client. I manipulated the carb
intake to reduce bodyfat. I kept the protein high (1.25 to Editor’s note:
1.5 grams per pound of bodyweight) and the fat moderate John Hansen has
(approximately 20 percent of total calories), but I changed won the Natural
the carbohydrate intake depending on whether I was train Mr. Olympia and is
ing that day. a two-time Natural
In general, my carbohydrate sources were oatmeal that I Mr. Universe winner.
ate with breakfast and the sweet potato that I ate at lunch. Visit his Web site at
The other meals consisted of either protein drinks (made www
with water, Pro-Fusion protein powder and flaxseed oil) or .naturalolympia.
lean protein (egg whites, chicken, fish or steak) combined com. You can write to
with vegetables. Aside from breakfast and lunch, I limited him at P.O. Box 3003,
my carbohydrate intake to vegetables. Darien, IL 60561, or
On my training days I used three scoops of RecoverX call toll-free (800)
immediately after a workout to restore glycogen. Three 900-UNIV (8648). His
scoops of RecoverX contains 60 grams of simple carbs. new book, Natural
That’s the major difference in my carbohydrate intake from Bodybuilding, is now
Neveux
a training and a nontraining day. I kept my carb intake at available from Home
around 200 grams on the days that I went to the gym and Gym Warehouse,
restricted myself to about 140 grams on my off days. [For (800) 447-0008 or John Hansen
more on RecoverX, visit www.X-Stack.com.] www.Home-Gym John@NaturalOlympia.com
The percentage distribution of macronutrients was .com. IM

Bi-Laws

-Laws
The Verdict Is In:
Big Arms Rule and
Heres How to Get Them
by Eric Broser - Photography by Michael Neveux
Sometimes Iʼm completely fascinated with how The really interesting thing about my little
badly the average gym dweller craves big arms. poll was that most of the guys didnʼt even say
Although I witness these guys training chest, back, that theyʼd add the inches to their arms. More
shoulders and legs with formidable intensity and specifically, they wanted to add to their biceps.
passion, they seem to jump to another level when That prompted me to mention that the mass of
theyʼre attacking their arms. I often hear more the triceps actually contributes to overall arm size
yelling during a set of barbell curls than a set of more than the biceps do, but they still held firm
squats. Strange but true. that they wanted bigger, freakier, higher, thicker
In fact, to illustrate my point about just how biceps.
driven most trainees are to be able to flex a Now, Iʼm sure that if I were to poll a group
pair of 20-inchers, Iʼll tell you about a small poll of competitive bodybuilders, who must be more
I recently took in the gym. I asked a bunch of concerned with the symmetry and proportion
the more serious bodybuilders in my gym this of the physique, the results would be different.
question: If I could magically give you six inches Since the majority of serious lifters out there
of muscle to add anywhere on your body, how have no desire to step onstage, however, I guess
would you distribute it? I can entertain their desire for simply building
The majority said that most of the “magic massive, freaky biceps at the expense of perfect
inches” would go to their arms. A few of them proportions. And thatʼs exactly what this article
mentioned their chest, but the overwhelming is about—triggering new growth in lagging biceps
response was arms. A couple of guys even went using methods and techniques that perhaps youʼve
so far as to reply, “Iʼd take the entire six inches never tried before.
and slap three on each biceps!” And, of course, So if your biceps are not quite where you want
one joker told me heʼd put 1 1/2 inches on each them to be despite your most ferocious efforts in
arm and the other three somewhere else—and Iʼm the gym, read on, and maybe you will run across
sure you know the bodypart he mentioned. a bi-law that will get the job done for you!

ment, but if you actually turn the
Bend ’Em Back beginning of the movement into a
wrist curl, you take away a lot of the
One of my favorite things to do stimulation that you’re intending for
between sets in the gym is to ob your biceps.
serve other people’s form while they Trainees often tell me that when
train. I actually do it without even they work their biceps, their fore
realizing it—I guess because train arms get the more intense pump.
ing clients was all I did for about 13 That’s not a good thing if you’re
years. Thus, I am always watching looking for bigger guns.
to see whos ’ doing it right, and whos’ If that sounds like you, then what
doing it wrong. Unfortunately, very you should actually be doing during
few people use excellent form while most curling movements is bending
they train. your wrists back and holding that
When it comes to working the position throughout the set. That
biceps, one of the things I often see effectively takes the forearm flexors
is people initiating their curls using out of the movement, forcing the
forearm flexor power rather than biceps to do almost all of the work.
pure biceps power. By the nature of Yes, it will feel a little odd at
their function, the forearms must first—and chances are your curling
be involved in every curling move poundages will drop somewhat—
but trust me when I tell you that you
will actually be hitting your biceps
harder than ever before. Try using
this method on at least one exercise
in each biceps workout (I suggest a
barbell movement), and I bet you’ll
see improvements.
Model: Skip La Cour

Bending your hands
forward as you curl can
give you more leverage,
but bending them back
somewhat can better
activate the biceps.

Bi-Laws
Giant Arms With Sky-High Bi’s

You have to blast, burn and brutalize a muscle to study produced a 300 percent muscle mass increase in
trigger extreme mass. And if you want to do it in as few a bird’s wing muscle with stretch overload—in only one
sets as possible, that includes hitting as many muscle month.
fibers as possible—with extended-set techniques like X Even so, getting a muscle bigger faster takes more
Reps and drop sets—as well as increasing the capillary than just working it in the stretch position. Remember,
beds in the muscle via occlusion, or blocking of blood you want capillary bed expansion and maximum fiber
flow. And then there’s the fiber-splitting, or hyperplasia, recruitment as well. Here’s how to get it all in just two
phenomenon, which may occur as a result of stretch sets:
overload. Cover all of those bases in a few sets, and Set 1: Use a pair of dumbbells that allow you to get
you’ve got a quick-hit mass- 10 reps in pistonlike fash
blast that can’t be beat. ion—no rest at the top or
Sometimes, however, if you bottom, 1 1/2 seconds up
want to build a muscle—or and 1 1/2 seconds down.
at least make it appear larger Keep tension on the bra
than normal—you have to chialis muscles throughout
look beyond attacking only the set, and when you
the target bodypart. What the reach nervous system
heck are we talking about? The exhaustion, do X-Rep
biceps is a perfect example. pulses from just out of the
There’s a muscle that snakes full stretch position at the
underneath the biceps, and bottom, which is the max-
when you build it, it pushes force point, to just below
the show muscle skyward. You the middle of the stroke.
may have heard of it, because If you can’t pulse, do a
Arnold was a big proponent static contraction—hold
of training it for arm mass. It’s the weight steady—at the
the brachialis. If you want your max-force point till you
arms to take on new dimen can’t stand the burn. Rest
sions fast, you gotta build the about two minutes and
brach! admire the swelling that’s
When your upper arm is Lawson’s happening—but it’s just
up and flexed to show off the 19 1/4 the beginning. Now for the
biceps, the brachialis ap inch arm money set...
pears as a knotty mass on the measurement. Set 2: Use less weight
outside of the arm that sits here, as you’ll be using the
between the biceps and tri Double-X Overload tech
ceps. And when that sucker is nique. After each rep do
pumped and plumped, you’ll an X Rep at the max-force
get a more gnarly, jagged peak point. When you can’t man
to your biceps that’ll have age another full rep, do X
people’s eyes popping out of Reps or a static hold at that
their heads every time you sweet spot for maximum
flex. (Your arms will look much fiber recruitment.
bigger just hanging at your Even though your arms
Holman
sides, too, because of the new are screaming at this point,

thickness and density.) you’re not done yet. Stand
Here’s how to blast the up and do regular hammer
brachialis to new levels of size, which will get your curls to extend the set. You may only get a couple, but it
biceps jutting to new heights, with a low-set, quick-hit will be the muscle-building icing on the cake.
method. Do this quick-hit torture session after your normal
First, the best exercise: According to MRI studies, biceps routine, as biceps curls hit the brachialis with
incline hammer curls really light up the brachialis. midrange work. The above brachialis attack will be the
Why are they so good? Because lying back on an incline finisher and provide unique fiber activation, occlusion
bench with your arms straight down, angling back be and extended tension time for capillary bed expan
hind your torso, and your thumbs facing forward puts sion—and the stretch will kick up anabolic hormone
the brachialis in an elongated state. We’ve discussed release and may even trigger some fiber splitting. In
in our e-books that stretch-position exercises trigger other words, it’ll put some freak on your biceps peak!
extreme anabolic responses in muscle tissue and also Steve Holman and Jonathan Lawson
have the potential to stimulate fiber splitting. One www.X-Rep.com

entirely in your screaming biceps. I seconds to get to the bottom posi
recommend using close-grip chins tion.
in one of two ways. Either perform When you can get 10 to 12 reps
them as the last exercise in your with your bodyweight, add some
biceps routine, when your bi’s are extra resistance with a belt designed
Keep Your Chin Up already exhausted, or use them to hold plates and/or a dumbbell
as the second exercise in a biceps around your waist. Once you’re
No, I’m not here to give you a pat superset (preacher curls followed by doing clean reps with 50 extra
on the back and tell you that hav close-grip chins make an amazing pounds attached to you, your biceps
ing puny biceps is perfectly okay combo). will have all the mass you could ever
(although it is if you like sharing To get the most out of your want—I promise.
your girlfriend’s shirts). When I talk close-grip chins, make sure you use
about your “chin,” I’m not referring perfect form. I recommend spacing
to the one on your face but the kind your hands no wider than six inches
you should be doing in the gym if apart. Begin the movement at a
you want to pummel those biceps dead hang, with your arms com
into growth. Close-grip, underhand pletely straight. At the peak of the
chins are one of the most effective concentric portion of the rep your
biceps exercises you can do, yet few chin should rise just above the bar
trainees ever use them. Yes, they (no half-reps please) as you squeeze Twice Is Nice
also work the back musculature, your bi’s hard. Try to lower yourself
but within the construct of a biceps very slowly, taking up to four to six It’s very much in vogue these days
program, you’ll feel them almost to train each bodypart only once
per week, and with good reason:
It works. When you’re looking for
some extra growth in a particular
muscle, however, it can be very ef
fective to hit that muscle twice per
week for a time. That works quite
well with the biceps because they
tend to recover from workouts very
efficiently.
The keys to an effective two-
days-per-week biceps-prioritization
program are as follows: 1) Make sure
there are at least three days between
workouts, and 2) do two different
types of workouts each week.
Here’s a split that you might use
while doing two biceps workouts
per week:
Monday: Chest and biceps

Tuesday: Quads and hams
Thursday: Lats and traps
Friday: Shoulders, biceps
and triceps
Undergrip chins With a program like this, I suggest

done with various you make Monday your main bi
hand spacings ceps day, using about a third more
can pack more volume—that is, sets—than you
mass on your use on Friday. It can also be very
biceps quickly. effective to use heavier weights
and lower reps in one workout and
lighter weights and higher reps in
the next. Another way I like to vary
the two biceps workouts is to use all
barbell movements the first day and
all dumbbell movements the next.
That’s something you can experi
Model: Dan Decker
ment with, as long as there are some

meaningful variations between the
two workouts.
(continued on page 118)


the lift is completed in one second; there’s no pause
at the bottom; the concentric, or positive, portion
of the lift is completed in one second; and there is
no pause at the top. At that tempo each rep takes
Grow With Slow-Mo approximately two seconds to complete, and since
most sets are anywhere from six to 10 reps, the time
Whenever I watch the average gym rat training under tension will only be 12 to 20 seconds. That’s
biceps, I often see more swinging during a single set not enough for those looking to stimulate hypertro
than in an entire day at a childrens ’ playground. Yes, phy in a muscle. Studies have shown that the optimal
I know it’s fun to lift a ton of weight to impress your TUT for gains in muscle size is 40 to 70 seconds per
friends, fellow gym rats or the girl with the boobs set. Hmm, think it’s time to go into slow-mo?
as big as you want your biceps to be, but all of that My suggestion to anyone seeking more size on
cheating is only cheating you. Using momentum, them bi’s is a repetition tempo of 3/1/2/1, which will
leaning back and lifting your elbows while you curl is bring the length of each rep to seven seconds. That
not a training technique but a train wreck. If you de translates to a TUT of 42 to 70 seconds for sets of six
sire to fill out your shirtsleeves a little better, it’s time to 12 reps. Perfect!
to clean up your form and slow things down. Will this force you to drop your curling poundage
It has been my observation that most guys do their considerably? Yes. But will you really care when your
curls with a tempo of 1/0/1/0. If you’re not familiar biceps are so big, you can’t touch your fingers to your
with that method of expressing lifting speed, it sim shoulder? Didn’t think so.
ply means that the eccentric, or negative, portion of Model: Gus Malliarodakis
Model: Robert Hatch
Making a set last more Less cheat can pack more

than 40 seconds can blow meat on your guns and
up your bi’s with new size. reduce injuries.

enable you to preferably recruit the •Try lying down at a seated cable
inner or outer biceps head to a great row station and doing curls while
er degree. All good stuff! flat on your back.
Go Angling Here are some ways to use the
concept of angling in your biceps So if your greatest desire is to have
workout: a pair of massive guns hanging from
Drop the fishing pole, get off the •Instead of curling off of the angled your shoulders, I hope you’ll give
boat, and take off the funny-look side of a preacher bench, curl off of these bi-laws a try. They’ve worked
ing hat with all those lures attached, the vertical side. for dozens before you, enabling them
because that’s not what I mean by to reach the land of biceps bliss, and
angling! Think about your biceps •Instead of doing seated dumbbell they can do that for you. Do what
workouts, and tell me if you tend to curls, try incline dumbbell curls. If you’ve always done, and get what
do the same exercises over and over. you already do those, try going for
you’ve always gotten. Make a change,
a steeper angle.
Barbell curls, preacher curls, seated and those tiny biceps will soon be
dumbbell curls, concentration curls, •When doing dumbbell curls of long forgotten!
etc. Now, if your biceps are grow- any kind, try grabbing the ’bells by To summarize, you want to keep
ing just fine, then it’s obvious that either the inside or outside plates your chin up and bend ’em back,
they’re still thriving on those same rather than in the middle. That even when angling, preferably in slo
exercises. However, if your biceps alone will change how the move mo, while remembering that twice is
growth is moving as fast as a turtle ment affects the biceps. nice. Get my drift? (And don’t foget
with Oprah on its back, then angling •When using a barbell, vary your the brachialis for sky-high bi’s; see
may be just what you need (bro, I grip from wide to narrow. page 110.)
told you, drop the fishing pole!). Editor’s note: For individualized
By angling I mean changing your •When using dumbbells, try either programs, online personal training,
lines of pull, body position and/or curling across your body or turn nutritional guidance or contest-prep
planes of motion in order to stimu ing your palms out and curling coaching, contact Eric Broser at
late your biceps in ways they aren’t away from your body. bodyfx2@aol.com. Readers are also
used to. That will change motor •Try sitting at an upper-pulley invited to join Broser’s bodybuilding
recruitment patterns, wake up the cable station and curling a straight and fitness discussion board at www.
central nervous system and even bar back behind your head. BuildingMass.com. IM
Mode: Noel Thompson
Mode: Eric Domer
Altering the line of pull Try using the vertical side

can hit those hard-to of a preacher bench for
reach muscle fibers. a change—and a wicked
peak contraction.

Stupid
10
Things
Bodybuilders
Do to Mess Up Their Winning
Mind-set
Part 1
by Skip La Cour
Five-Time NPC Team Universe Champion

1) They Don’t Fully
Appreciate Their
Strengths and Are
Easily Discouraged by
Their Weaknesses
Too often, people who are work
ing hard in the gym focus on their
challenges, not on their advantages.
They obsess about any weaknesses
they may have and make their
journey toward developing their
physiques more challenging than
it has to be. Instead of identifying
what’s great about their particular
circumstances, they emphasize
what’s especially difficult for them.
For example: “I can’t build muscle
as easily as others because of my
genetically skinny frame,” or, “I can’t
get as lean as other people because I
have a very slow metabolism.”
Strive to be the very best version
of you possible—regardless of ge
netic limitations. We all have weak
nesses. We have what we have. For
weaknesses we can create a plan of
attack to systematically overcome
them.
Our job is to make the most of
what we’ve been given. If we are not
careful, we can let our perceived
limitations get in the way of our
progress and our enjoyment of
bodybuilding. We must consistently
Photography by Michael Neveux focus on the gifts we have—not on
the ones we don’t.
S
ome bodybuilders make some
o Those who complain about chal
lenges could just as easily say, “I’m
sstupid mistakes when it comes so fortunate to have the ability to
tto the way they think. As I said lose bodyfat quickly and easily.
When I discover the strategies to
llast month in 10 Stupid Things pack on more muscle—watch out!”
or, “Unlike a lot of other people, I
Bodybuilders
B d b il Do to Mess Up Their can gain muscle size efficiently. I
Diets stupid might be a little too harsh a may have to diet longer and more
strictly than others—but I can sure
word for some of the mental challenges pack on the muscle mass!”
bodybuilders commonly face. Even so,
it should get your attention. Mistakes
Strive to be the very
we make when it comes to the way we
best version of you
think range from coming to conclusions
possible—regardless
too quickly or adopting the negative of genetic limitations.
opinions of others. So when you see the
Model: Skip La Cour
For weaknesses create

word stupid,dont take offense,but do take a plan of attack to
action. overcome them.

Model: Luke Wood
Always expect the best from your efforts. Don’t get discouraged
if you don’t get the results you want as soon as you want them.
Persistence is the most prevalent trait of successful people.
your progress. You were determined

2) They Expect Too and flexible, right?
The journey toward developing
Much Progress Far an outstanding physique will pose
Too Soon the same challenges. Succeeding
requires the same mental skills.
Are you exceptional at your job? Always expect the best from your
Have you mastered a musical in efforts. Don’t get discouraged if you
strument? Do you have a brilliant don’t get the results you want as soon
sense of humor? What are you great as you want them. Just because you
at in your life right now besides don’t have them now doesn’t mean
bodybuilding and training? that you won’t experience them later
Now, let me ask you another with more time and effort.
question: Did you become great in Persistence is the most prevalent
just a few weeks or a few months? trait of the successful. Often they’re
You more than likely didn’t. You just people who’ve kept trying long
probably experienced a normal after average people have given up.
learning curve that included just Persistence is believing, no mat
as many defeats as victories. Your ter how many times you’ve tried and
journey to success had many ups failed in the past. The next strategy
and downs along the way. You didn’t that you implement could be the
become great overnight, did you? one that takes you to the next level.
What are some of the mental Who knows? What seems dreadful
skills you displayed on your road to today could turn around with a sim
the greatness in your life? You were ple change in your perspective or
persistent. You were consistent in with a big break. You’ll never know,
your efforts. You were patient with however, if you don’t keep trying.

10 Stupid Things Bodybuilders Do
You must open your mind to new and different strategies if you want better
results than you’re currently getting. Sometimes “right” can feel “wrong.”
mean you really are. Just because enment. Success leaves clues. If
3) They Are Willing you feel you are giving 100 percent you do what you’ve always done in
to Do Only What They doesn’t mean that’s enough to get the past, you’ll produce the same
the job done. Just because you results.
Are Willing to Do to think you’re a hard worker doesn’t What benefits will you enjoy
Succeed mean you’re working hard enough by opening your mind to new
to be successful. bodybuilding information? You
Some bodybuilders are willing to What makes you so certain that gain a sense of understanding,
do only so much to succeed. With you already know what it takes confidence and certainty that
out knowing what success feels like, to succeed? To be brutally hon provides the mental edge needed
they assume they’re already doing est, how would you know exactly to reach your full genetic potential.
enough to nail the job. what that requires? You haven’t yet You progress more smoothly and
Believing that “this strategy is achieved what you want for your efficiently. You make significant
overkill” or “that training style physique. improvements in your physique
doesn’t make sense” without Many inexperienced bodybuild much sooner. You generate un
enough experience to make such ers make incorrect assumptions stoppable momentum that can
evaluations limits your progress. about the best way to train or eat. produce results that rival those of
Concluding that “that much focus Their beliefs become ingrained someone with much more body
isn’t necessary” or “that kind of convictions that stall progress and building experience. All in all, you
detail isn’t necessary” before even lead to frustration. make the entire bodybuilding
trying the strategy demonstrates You must open your mind to experience more fulfilling.
that you put limits on what you’re new and different strategies if you Sometimes when you are going
willing to do to succeed. want better results than you’re for your bodybuilding goals, “right”
Just because you’re convinced currently getting. Mentors can help can feel “wrong” to you. Remem
you’re on the right track doesn’t you reach that new level of enlight ber that.

4) They Spend Too

Much Energy Thinking
About How Steroids
and Other Drugs Could
Make Building Their
Bodies Easier
Many bodybuilders want to be
lieve that anyone who has a great
physique must be taking steroids or
illegal drugs—often a gigantic dis
traction. It’s almost as if they want
to believe that’s true.
Why? Believing that everyone
who has an awesome build takes
drugs makes them feel better about
their own shortcomings. It gives
them an excuse that takes the pres
sure off them to find the strategies
or do the work necessary to do a
better job of building their own
physiques without drugs.
Seek and you shall find. If you
focus on all the people who have an
easier time than you because they
take drugs to assist them—you’ll
find them. At the same time, if you
look for people who have success
fully built their great bodies without
drugs, you’ll find them too.
Most people who train in the gym
don’t want to do “whatever it takes”
to have an outstanding physique if it
means using steroids or other drugs.
If that’s you, great! But don’t stop
there. Ask more of yourself than to
“not use drugs.” Discipline yourself
to create an awesome physique on
your own terms.
Don’t waste time talking or think
ing about how much easier a time
people who use drugs have than you
do. Drugs or no drugs, you could
look better than you do right now
if you applied yourself and did the
things you already know you should
do, right? Better training, better
eating, more consistency and more
time doing it properly will make you
better. You need to focus on those
things.
Discipline yourself to
create an awesome
Model: Skip La Cour
physique on your own

terms. Seek and you
shall find.

Model: Steve McLeod

If you surround yourself with people who train at a higher level of intensity and
efficiency, you’ll become more intense and more efficient.
with a good physique “has to be on also have a summary of all 10 stupid
5) They Are Influenced drugs,” you won’t always be able to things so you can review to wise up.
by Negative People in suppress that belief when you hit a
plateau in your development. Editor’s note: Visit Skip La
the Gym Look for opportunities at the Cour’s Web site at www.SkipLaCour
“Most people’s lives are a direct gym to train beside those who .com. Take your physique to the
reflection of the standards of the have earned good physiques, dem next level by ordering his new DVD,
people around them. Who you onstrate admirable work ethics “Packing On Muscle! Max-OT Style.”
spend time with is who you be and exude positive attitudes. When The two-disc four-hour training,
come,” preaches Anthony Robbins. you’re in their presence often instructional and motivational
If you surround yourself with enough, you’ll discover it is easier program includes a complete week
people who train at a higher level to duplicate their success. Success of training (explained in great detail
of intensity and efficiency, you’ll ful people can help pace you as and jam-packed with perceptive
become more intense and efficient. you move toward achieving excel insights), exercises not included in
If you hang around people who lence yourself. You can adopt their the training week, instruction and
are optimistic that their training winning strategies and powerful video footage of cardiovascular
endeavors will eventually pay off mind-set. training, inspirational training seg
if they’re intelligent and patient Associate with people who are ments, assorted detailed and unique
enough, you’ll become more opti like-minded and appreciate your “next level” tips, contest footage
mistic, more intelligent and more training objectives. They should be and a one-hour nutrition seminar. If
patient too. If your training partners motivated to succeed in life and you want to pack on slabs of muscle
believe it’s truly possible to build a understand your goals. Heck! If in the shortest time, this DVD is
respectable physique without the you’re lucky enough to be invited, for you. It’s only $49.99 (plus $8.50
use of drugs, chances are you’ll train with people who are more for shipping and handling—total
adopt the same belief. driven than you are to help ignite $58.49; international orders add
Conversely, if you’re in the com your desire. $17.50 for shipping and handling—
pany of people who expect very There you have the first five. total $67.49). Order online at www
little from themselves and their Next month I’ll go over the second .SkipLaCour.com. Credit card orders
training, you’ll be more apt to be five: lack of concentration, bridled call (800) 655-0986. Or send check
satisfied with the level of training intensity, being too results orient or money order to Skip La Cour, 712
you’re currently experiencing. If the ed, lack of appreciation for previ Bancroft Road #259, Walnut Creek,
guys in the gym feel that anyone ous progress and impatience. I’ll CA 94598. IM

In the
Zona With Inspirational Nationals
Star Sebastian Zona
by David Young
IFBB pro Bob Cicherillo, fortunate meeting because
S
am Zona, a.k.a.
Sebastian, is not but I got to know him much Iʼve already learned some
a typical guy. As better after a workout at valuable lessons from him.
a bodybuilder Jim Rockellʼs Powerhouse So sit down,
heʼs on his way Gym in Rochester, New strap yourself
to conquering the national York, that took place in, and letʼs
scene. Thatʼs no small feat. when I went home for the hit the road
Heʼs also educated and holidays last year. It was a with Sam
very articulate and is a Zona.
family man with a wife and
son and close ties to his
parents. Heʼs someone
bodybuilders can look
to for inspiration.
I guess you
figured out that
Iʼm impressed
by the guy. I
challenge you
not to be after
you read his
story.
Iʼd met Sam
through a
mutual friend,

In the Zona
Photography © 2006 MuscleTech All rights reserved www.ironmanmagazine.com \ JUNE 2006 141

In the Zona
Zona
competes
at 215
to 220 He’s 5’8”
pounds. and 32
years old.
He’s been
training
for 20
Comstock
years.
DY: Let’s start with your stats— except those that know me, but I do you do for a living?
age, height and weight? have never missed more than a week SZ: I’m a teacher. I teach health
SZ: I’m 32 years old and stand a of training at a time in the last 20 science and physical education in a
towering 5’8”. I typically compete years. No joke! small public school in upstate New
at around 215 to 220 pounds. My York—junior and senior high stu
focus this past year was “lighter and DY: Nothing beats commitment dents, so, basically, 12- to 18-year
tighter,” so my off-season weight and dedication. It sounds as if you olds. I enjoy it. I am also starting a
didn’t go much above 235. I see knew that at a young age. nutrition-consultation business. I
too many guys make the mistake SZ: It was either some serious should have that up and running in
of getting caught up in weight. I’ve commitment and dedication or I the very near future. You can find
been as heavy as 270 off-season, have a major obsessive compulsive more information at www
but I looked and felt horrible and disorder [laughs]. .InTheZona.com.
ultimately dieted down to nearly
the same contest weight. So one DY: Or you’re just deranged, DY: I like the name. Catchy. Do
must ask oneself, Is it really worth brother. How did you get started in you have any hobbies or play other
it and at some point does it become competitive bodybuilding? sports?
counterproductive to not only your SZ: It’s funny because I never en SZ: I was an avid athlete as a teen
contest prep but, more important, visioned myself being a competitive ager, playing football, basketball
your health? At last year’s Nationals bodybuilder. I just liked to train and and baseball. I was a natural athlete
I was my lightest in years—around lift heavy weights and wanted to get but not gifted enough to pursue it at
215 onstage—and it was definitely as big and strong as I possibly could. the collegiate level, unfortunately.
my best conditioning to date. I have always been a bit on the shy Nowadays, playing sports for me in
side, so getting up onstage in front volves a pickup game of basketball
DY: Exactly how long have you of people and flexing in glorified with my son, throwing around the
been training? underwear wasn’t something I even football with him and his friends or
SZ: I’ve been hitting the weights considered. a no-holds-barred round of minia
for 20 years now—seems crazy to ture golf. Occasionally my wife and
say that, but it’s true. I took what DY: I don’t think any of us really I will challenge him and his friends
most would consider an unnatural saw ourselves onstage in our un to a game of two-on-two basketball
interest in training at the very ten derwear! So what happened? or even two-hand touch. We can still
der age of 11. For some reason I just SZ: In 1997, at the prompting spank them pretty good. I can still
wanted to be big and strong. My dad of a friend, I entered the Mr. Buf move surprisingly well—it just hurts
had some of those old plastic sand- falo contest. Much to my surprise, I a bit more than it used to.
filled weights in the basement, and won the whole show. If I am honest, For hobbies—everyone finds this
I started lifting them every night. I though, I still enjoy the training and funny for some reason, but I love
had no idea what I was doing, mind preparation much more than the karaoke. I have a system set up in
you, but I was lifting consistently at contest itself. our basement—surround sound,
that age. No one would believe this, the whole deal. It’s not uncommon
DY: Besides bodybuilding, what

In the Zona
In-the-Zona Training
“I start all workouts with a 10 Day 2: Legs
minute warmup on the stationary Back squats
bike followed by stretching and Leg presses
two to three warmup sets of the Leg extensions
first exercise I’m going to do,” says Lying leg curls (dumbbell
Sebastian Zona. “I then go directly between feet)
to my heaviest weight for the first Stiff-legged deadlifts
work set. Seated calf raises
“I like to keep a fast pace so (up to 10 sets)
my rest periods between sets are
Day 3: Back, biceps
45 to 60 seconds. I also train in a
Front chins (start with a wide
somewhat instinctual manner.
grip and move in narrower on
I’ll have a plan of what I am going
each set)
to train and what exercises I am
Bent-over rows
going to perform, but if something
Pullovers
“Self-improvement is isn’t feeling right, I switch it up—
Hammer curls
what drives me in all exercise, reps, whatever. Part of my
Reclining dumbbell curls
aspects of my life.” ‘Train Smarter’ approach.
“I generally do three exercises for Day 4: Off
three work sets per bodypart, not
Day 5: Legs
to hear me rocking the house—the including warmup sets, for a total
Smith-machine front squats
dogs start barking, cats meowing. I of nine work sets, and I use three
Leg extensions
love it! rep ranges, as I mentioned.
Lunges (heavy, one leg at a
“Though I work my other
time—not alternating)
DY: [Laughs] I can see it all now. bodyparts only once a week,
One-leg leg curls
Up onstage, posing in your under I’ve found that my legs respond
Hyperextensions
wear and singing “New York, New better to two sessions per week.
Donkey calf raises
York.” Come to think of it, I’d rather I also tend to do slightly higher
not see it. What keeps you moti reps on my leg movements—in Day 6: Delts, traps, arms
vated for your training and diet? the 15-to-20 range—and perform Front presses
SZ: I think the simple fact that I all exercises with a very narrow Single-arm lateral raises
have not yet achieved my personal stance.” Machine rear-delt flyes
best. Self-improvement is what Dumbbell shrugs*
Day 1: Chest, triceps
drives me in all aspects of my life. Crunches (three sets to failure)
Incline barbell or dumbbell
I want to continue to push myself Reverse crunches (three sets to
presses
and see exactly what Sebastian Zona failure)
Incline flyes
is capable of. *“I rarely do any direct trap
Dips
work—maybe once a month,
Straight-bar skull crushers
DY: What are your diet strategies which is usually one giant drop
Reverse dips (weighted)
for on-season and off-season? set down the rack.”
Pushdowns
SZ: As a bodybuilder your daily
goal, whether on-season or off, is to
gain a little muscle and lose a little this past off-season allowed me the 1 packet plus 2 tablespoons
fat. I typically eat mostly the same luxury. That hasn’t always been the flavored Cream of Wheat
foods year-round, but off-season I case. Meal 2: 8:30 a.m.
increase my carb and fat intake and 9 ounces cooked chicken
drop my protein to a little more than DY: Can you give me a sample of 1.5 cups rice
a gram per pound of bodyweight. your eating for a day? 1 cup broccoli
Precontest it’s moderate carb, low SZ: Here is the exact eating pro 2 tablespoons fat-free Italian
fat and high protein. Very similar to gram I used four weeks out from the dressing
the approach most other bodybuild ’05 Nationals:
ers take—nothing radical. Midmorning supplements
10:30 a.m.
A.M. supplements 3 capsules Thermo-Shred
DY: Do you have a cheat day?
3 capsules Thermo-Shred 1,000 milligrams carnitine
SZ: Off-season I allow some
1,000 milligrams carnitine
cheating on Saturday and Sunday, Meal 3: 11 a.m.
Multivitamin
but during the workweek I stick to a 3 servings Nitro-Tech
Multimineral
pretty specific plan. This past year, 10 ounces sweet potato
precontest, I allowed myself one
Cardio: 4:45 a.m. Meal 4: 2:15 p.m.
cheat meal a week right up until five
40 minutes on treadmill 9 ounces cooked chicken
weeks out. It helps keep your sanity
Meal 1: 6 a.m. 1.5 cups rice
a bit, and keeping my weight down
3 servings Nitro-Tech

In the Zona
Zona believes that

bodybuilders must
be self-driven,
intrinsically motivated.
1 cup broccoli
supplement. One of my new favor that the athlete be intrinsically very
2 tablespoons fat-free Italian
ites is MuscleTech’s Gakic, which motivated. If you are not self-driven
dressing
enables me to maintain my inten or you require extrinsic motivators
Preworkout supplements sity level throughout my workout or someone else to push you, you
3 capsules Thermo-Shred
by eliminating the waste products ultimately will not be successful. If
8 capsules Gakic
ammonia and lactic acid. I have you look at the greats throughout
5 caplets Pump-Tech
gotten great results from it, and it history—Arnold, Haney, Yates, Cole
has become a staple in my supple man, Cutler—all of those guys were
Workout: 4 p.m.
mentation program. and are very self-motivated, very
Meal 5: 6 p.m.
focused and very driven. They don’t
1 packet plus 2 tablespoons
DY: Everyone at one time or an need someone to call them and get
Cream of Rice
other faces training plateaus. How them out of bed or drag them to
3 servings whey isolate
do you overcome them? the gym. They don’t need a trainer
Meal 6: 9 p.m. SZ: It is crucial to consistently screaming in their ear. I would train
13 egg whites
change up your training program. alone in my basement in the dark if
1 whole egg
Not just exercise selection or order that was my only option—come hell
2 cups broccoli
but rep scheme, muscle groupings, or high water.
2 tablespoons fat-free Italian
time of day, pace, rep speed, etc.
dressing Keep your body guessing. DY: That’s awesome. I love it.
What’s your proudest achieve
Totals: DY: How did you find what works ment?
Calories: 3,133
for you in the gym? SZ: There is one thing that will
Carbohydrate: 287.5 grams
SZ: With bodybuilding inevitably always remain at the top of my
Protein: 434 grams
it’s trial and error. Something can achievement list. It has nothing to
Fat: 24.5 grams
sound great on paper, but until you do with bodybuilding and certainly
apply it, you can’t be sure how your was not accomplished on my own.
DY: You listed several supple body will respond. The funny thing It’s my family. My wife, Amy, and
ments. What are your favorite is that what worked last year—or I became parents at a very young
supplements? last show—might not work this year age—16. It obviously was not a
SZ: At the very top of my supple or this show. planned thing, and we were two
ment list is protein. I use Nitro-Tech very terrified kids. We knew the
whey protein. I’m not sure how DY: What keeps you motivated? odds, the statistics, the bleak future,
anyone could do without the conve SZ: Most individual sports, es and we felt the stares and heard the
nience and cost effectiveness of this pecially bodybuilding, demand comments. But despite all of that,

In the Zona
once we held our son Sebastian in about the massive responsibility we question. What mental or visual
our arms, we knew there was only carried. It brings tears to my eyes. techniques do you use?
one option. We had to ante up and It was meant to be, and I would not SZ: I have always been a big
tackle this head on. change a thing. We are better people dreamer. I love movies like “Rocky,”
We ignored the advice of others for it. “The Natural,” “Rudy,” “Cinderella
who were recommending adoption Man.” When the chips are down
and who essentially were guaran DY: Wow. There’s much more to and the odds are against you, but
teeing our failure and predicting Sebastian Zona than just a phy you overcome it all to be a cham
a very depressing and hopeless sique. Your story is a great lesson pion—that’s me. That is the vision in
future. We took full responsibility for us all about commitment and my mind, being the last one stand
for our actions. We graduated from doing what’s right. What are your ing, trophy in hand. Overcoming
high school and got married shortly goals in bodybuilding and fitness? everything to be victorious. That’s
thereafter at 18 tender years of age. SZ: I definitely still have unfin my vision.
We were just kids. We enrolled in ished business when it comes to
college and moved away—on our bodybuilding. As I mentioned ear DY: How has all that you’ve been
own, far from home and the many lier, I know I have not yet stepped through shaped your philosophy
naysayers. Nobody about life?
thought we had a SZ: That is a tough
chance. It seemed like “I know I question, the answer
us vs. the world for a have not for which is very
good long while. We yet stepped difficult to put into
never took a handout, words. I know this
never asked for help,
onstage at might seem kind of
never applied for social my best.” corny for a big body
service. It was tough, builder dude, but I
but we would not ac like to write—yes,
cept defeat and become sometimes poems. I
just another statistic. quit trying to be cool
We managed to bal years ago and have
ance work, school and just embraced my
the responsibilities of dorkiness. I found this
family life. We were so piece, which I wrote
determined to do it on some time ago. I think
our own that we never it fits. Dr. Seuss has
even had a baby-sit nothing on me.
ter. Where we went, so Life is a gift, we get
did he. Class, the gym, just one shot.
wherever—he was al Some reach for the
ways with one of us. stars, others reach
What’s funny is, I not.
still through all of that There are many
somehow found time paths we may choose
to train. It might have to take.
been 12 a.m., but I still So many choices,
made it to the gym. My tough decisions to
wife earned a B.S. in make.
business and market Some take the right
ing, and I earned a B.S. path, others go wrong.
in both health science Life flies by too fast
and physical education but for some it seems
with a teaching cer long.
tificate. We were both It’s all linked to
very fortunate to secure gether your body and
employment immediately upon onstage at my best. I am not going mind.
graduating. to lie to you: My goal is to win and So your mind educate and to your
Just two years ago I finally fin finally achieve pro status. In order body be kind.
ished my master’s in education. to do that, I have to achieve my Take time to laugh, to learn and
We are coming up on 14 years of personal best. No more time for to love.
marriage this July. My son is 15 and mistakes. I have to train harder, diet Be sure to give thanks to the Good
such an awesome kid. I can’t even harder and be more focused than Lord above.
imagine (nor do I want to) my life my competition. If I can do that, I Sing in the shower and the morn
without the two of them. I look believe I can achieve my goal. ing commute.
back at pictures in amazement as Get rid of the tie and while at it,
to how young we were and think DY: That brings me to my next the suit.

In the Zona
Say your prayers, take your vita start your contest preparation? and set three the lightest, 10 to 12
mins and say no to drugs. SZ: It varies depending on my off reps. I generally perform three dif
Smile when you can and give lots season condition. I used to require a ferent exercises per bodypart—with
of hugs. full 16 weeks to prepare adequately, some exceptions.
Life is too short to hold anger but now find I can do it in eight to
inside. 10. I stay in a lot better off-season DY: What about your cardio
You may not succeed but you’ll shape these days. training?
know that you tried. SZ: I know a lot of guys despise
Do not fear failure, it’s a way we DY: How do you organize your cardio and see it only as a necessary
can learn. training week? evil come contest time. I actually
Don’t get hung up on how much SZ: I generally follow a three-on/ don’t mind it and do at least 20 to
money you earn. one-off approach. For the 2005 Na 30 minutes five days a week, even
Embrace your dreams and strive tionals I split my training like this: in the off-season. Getting oxygen
to achieve. and nutrients to your muscles is
Monday: Quads, hams, calves
Worry not, who else crucial to building
does believe. muscle. Therefore,
Let all that is great “I have found the more efficient
within you shine that three work your cardiovascular
through. sets per exercise system, the better.
Hold your head high is ideal for me.” Not to mention the
and to your own self other health benefits.
remain true! Do you really think
walking on a tread
DY: Jeez, a guy with mill for 20 minutes is
many talents! What going to cut into your
strategies do you use muscle gains? Come
for success in body on! For the Nationals
building that you’re last year I upped that
able to carry into your to 40 minutes in the
life and career? morning on an empty
SZ: Many of the skills stomach, alternating
and lessons that I have between the treadmill
developed through and bike.
bodybuilding and
sports have carried DY: What is your
over into life, career, overall philosophy of
etc. Commitment, bodybuilding?
dedication, account SZ: Hmm. I would
ability, discipline, con have to say, “Own it;
sistency, organization, don’t let it own you.”
self-evaluation—these I see so many people
are all character traits get so wrapped up in
that both bodybuild themselves and body
ing and life demand in building that they lose
order to be successful. sight of what is truly
important in life. Keep
DY: I think a lot of it in its proper place
people miss that les and that should not
son. But those who be at the top of your
do get it have gotten priority list. Don’t let it
invaluable tools from become you!
Tuesday: Chest, triceps, abs
bodybuilding that stay with them
Wednesday: Quads, hams, calves
throughout their lives. What’s your Editor’s note: Visit Sebastian
Thursday: Back, biceps, abs
training philosophy? Zona at www.InTheZona.com. For
Friday: Quads, hams, calves
SZ: Well, it used to be, “Go heavy more on the supplements he uses,
Saturday: Delts, traps, abs
or go home,” but in recent years, due visit MuscleTech at www
Sunday: Off
largely to injuries, I have adopted .MuscleTech.com. IM
the philosophy of my friend Bob DY: What kind of set-and-rep pat
Cicherillo: “Train smarter, not hard terns do you use?
er.” If only I had adopted that philos SZ: I’ve found that following a
ophy a few years earlier, I could have warmup, three work sets per exercise
saved myself some agony. is ideal for me. Set one being the
heaviest, six to eight reps; set two
DY: How many weeks out do you being a little lighter, eight to 10 reps;

A
Body b u i l d e r
Is
Born
Episode 11:
The Teacher Gets Schooled

by Ron Harris
Photography by Michael Neveux
F
or the past 10 months scheduling. I planned on shooting “Don’t worry,” I assured him. “I
I’ve been telling you all a training video in L.A., shooting know what I’m doing,”
about my mission to with three magazine photogra Famous last words.
educate young Randy on phers the following week, then About three weeks before I left for
the ways of becoming a competing in California at the end L.A. I looked the best ever in my life.
top bodybuilder. The insinu of that week. But that wasn’t cram I was about 212 pounds and hard as
ation was that because I’ve ming enough into a short time for nails, fuller and rounder and with
been training for almost 20 years me, so I also sent in my entry form even my poor arms looking decent.
and competing since 1989, I know for the New England Champion I couldn’t see myself competing any
it all, or at least I know everything ships, which was being held back lighter than 205, up from 201 the
worth knowing. But I’ve always here in Boston the following week year before. Yup, this was my year.
believed that anyone who claims to end. That’s when some psycho switch
know it all is an idiot. There’s always When I outlined my plan to went off in my brain and I decided
something more to learn in body Randy about a month beforehand, I wasn’t quite lean enough in the
building. We spend years figuring he seemed concerned. “Isn’t that lower body. Suddenly, it seemed like
out how our bodies respond to vari too much stuff? Aren’t you gonna a smart idea to do more cardio.
ous types of training and nutrition, be exhausted?” Understand I was already doing
but in reality it’s a lifelong process. Was that a challenge to me, the 45 minutes of very intense interval-
That all came crashing home to 33-year-old who no longer had the style cardio on a Precor elliptical
me when I was beaten badly in my vigor and endurance of days gone machine five days a week, burning
last contest. The worst thing was by? No way. I was Superman and 700 to 800 calories each time. That
that I wasn’t so much beaten by the had five T-shirts with that logo to had done an excellent job of tak
other men onstage with me. I kicked prove it. I would have gotten the ing away the fat, as I’d started at a
my own ass. tattoo as well if Lee Priest and Mat doughy 240 with not a cut in sight.
The trouble began with my DuVall didn’t already have one. But now I found myself staring at


A Bodybuilder Is Born
Yep, I was going
to be the most
contest photos of guys like Tommi
shredded man
“Glutezilla” Thorvidsen, who has
in bodybuilding
striations in his butt muscles so
deep you could swipe a credit card
history now!
through them. “Hmm, I think I re
ally need my glutes to look like that
too,” I said. And so the madness
began.
My gym opens at 5 a.m. on week
days and 7 a.m. on the weekends.
I would snap awake automatically
about an hour before opening every
day and start getting ready to go do
Model: D. J. Green
cardio. Forty-five minutes gradu
ated to a full hour within days. After
that I slammed down a protein
shake, went home, showered, had
breakfast and got my kids ready for
school. Then it was time to go to the couldn’t. I wanted to maintain my All that week in Boston, as soon as
gym again for about 90 minutes of muscle mass while drastically in I could eat again, I tried to make up
weight training and 40 more min creasing the volume of cardio I was for the lost meals. I was also, how
utes of cardio. Yep, I was gonna be doing to that of an endurance ath ever, at the gym twice every day, as
the most shredded man in body lete. My body did what any reason before. I knew I’d lost some muscle
building history now! If I didn’t train able body would do when put in the fullness, but I blamed the food poi
myself into the ground in the pro situation. It said, “Screw you, Ron.” soning and honestly thought some
cess, that is. The week in L.A. did turn out to be extra food in the last couple of days
It didn’t take long for me to notice grueling, though I managed to score would get it all back. The final insult
that I was flattening out. That’s a second place at the tough Orange came on Sunday morning, when I
term bodybuilders use to describe County show. But—and this is a big weighed in at 197.5 pounds. I almost
the way our muscles look when but—I’d weighed in at just under the fainted. I hadn’t weighed less than
we’re undercarbed or overtrained. heavyweight limit. I hadn’t planned 200 pounds since 1995! Then as I
It’s almost as if we’re big balloons on being a light heavyweight. It got watched the rest of my class weigh
and someone let some of the air out worse. Possibly because I’d weak in, I knew I was done for. I went from
of us. When I asked my wife what ened my immune system so badly, second place in my last four contests
she thought, she recognized it as I contracted food poisoning the last to missing the top five for the first
the bodybuilder’s equivalent to the night I was there and couldn’t eat for time since 1992.
common chick question, “Does my about 36 hours. Oh, I tried, but the After a lot of pizza and ice cream,
ass look bigger?” instantaneous vomiting that resulted things started falling into place, as
There’s no right answer that won’t when I swallowed anything except I attempted to analyze what had
infuriate the person who asked. So water convinced me I just had to ride gone wrong. My wife, Janet, who
Janet took on an annoyed tone and it out until the nausea subsided and also competed that day, was the
said, “I don’t know, I can’t tell.” But my appetite returned. example that showed me my main
in her own way she tried to steer me
back. She made many comments
about my doing way too much
cardio, but I brushed them all off. The contest prep
“What does she know?” I said to season taught me a
myself. very valuable lesson:
Poor Randy—he didn’t know any We have to listen to
better. Having never seen anyone our bodies when they
diet down before, he was just over say they need rest.
whelmed by the daily changes in my
body. He’d express disbelief at every
new vein and striation that would
reveal itself and helped me ignore
the obvious. I was getting leaner, but
I was losing muscle. It needs to be
said that I was always eating plenty
of calories and never went below
200 grams of carbs a day.
The problem as I see it now was
that I was trying to force my body
to do two things at once that it

best you can with all the right nu
trients, but nothing will ever make
up for lack of rest. Competitive
bodybuilding is a unique endeavor
in that we attempt to remain big
and strong while stripping our
physiques of every possible ounce
of fat. In strength sports like power-
lifting and strongman contests no
such cross-purposes ever come up
because the athletes know they’re
Model: Derik Farnsworth

bigger and stronger with some
bodyfat. So because we bodybuild
ers are in reality trying to do some
thing quite unnatural, we must be
very careful how we go about it.
There’s a fine line for all of us be
tween doing enough and doing too
error. When family duties came up, much, and crossing that line can
as they often do in a large multi- have disastrous consequences.
generational Hispanic family like It wasn’t easy explaining it all to
hers, she’d often miss a scheduled Randy, as I feared it would under
weight-training or cardio session. If mine my credibility and make him
she missed a day, it was no big deal. more likely to question anything I
She didn’t sweat it. Yet she came told him from then on. But he did
into the contest in the figure divi understand that I’d been blind to
sion looking much better than last what was happening.
year. I, on the other hand, would “Like I used to look in the mirror
never, ever miss training. It was life and see things that weren’t there
or death! If something demanded until you pointed them out to me,”
my time in the day, I’d go at night. he said. “But you didn’t have any
If I’d slept poorly, I’d be in the gym one to look at you, huh?”
on three hours of sleep, masking my The sad thing was that I’d seen
fatigue with endless cups of coffee. what was happening but had
And lo and behold, I ended up look gone into a full-blown denial and
ing worse than last year! ignored it. For those of you diet
This contest prep season taught ing down right now, I urge you to
me a very valuable lesson, even if have at least two other sets of ex
I had to learn it by failing miser perienced “eyes” look at you once
ably. We have to listen to our bodies a week. I also urge you to listen
when they say they need rest. closely to what they say, even if it’s
You should support your body as not what you want to hear. Pay at
tention to them.
Most important, listen to your
Forty-five body. Getting into contest condi
minutes tion is brutal in the final stages, and
rest becomes more critical than
graduated to
ever. Unfortunately, many do as I
a full hour
did and step up the pace at a time
within days. when they need to be slowing down
a tad. Don’t do as I did and sacrifice
pure muscle that you busted your
ass to build in the first place. It’s a
lot harder for me to not work out
than it is to train, as I suspect it is
for a lot of us. But believe me when
I say that there may come a time
when doing a little less will deliver
the best results.
Editor’s note: Check out Ron

Harris’ Web site, www
.RonHarrisMuscle.com. IM


How Sweet It Is
And Why It May Not Be as Bad for Your
Health and Workout Welfare as You Think
by Jerry Brainum
n August 2005,at a meeting of the

the truth is that the majority of scientifically
I
American Sugar Alliance,the group
issued a statement that might surprise
many. The statement said that the link
between eating sugar and getting fat is

a myth. The true culprit in the growing trend
toward increased obesity is actually too
much food,coupled with a lack of exercise.
published material agrees with him: Sugar
is not the villain that most people think it
is. Although in one form or another sugar
has been linked to such maladies as
cardiovascular disease,cancer and obesity,the
only direct link between sugar and disease
is in the onset of dental caries,or cavities
The group pointed out that sugar intake has and even there the evidence is scant. Dental
declined to an estimated 63 pounds per cavities are related to genetics,diet,oral
person in 2002 from a previous average of acidity levels and other factors not directly
102 pounds in 1972. Thats sugar consumed connected to how much sugar you eat.
over a year,not in one sitting. The one exception to the sugar-as-benign
The president of the Sugar Association, nutrient idea is high fructose corn syrup,a
Andrew Briscoe,also had something to concoction of glucose and fructose that
say: We believe in calories in and calories appears to be a primary cause of the
out. Sugar is not part of obesity issues. He increased rates of obesity. HFCS has no
remarked that most people think a tablespoon nutritionally redeeming qualities other than
of sugar contains 76 calories,when in fact it convenience and greater shelf life. Still,
contains only 15 calories. the notion that eating sugar is bad for you
While Briscoe and his group certainly persists.
Model: Berry Kabov
have a vested interest in sugar consumption,

Sugar
Sugar Basics
Breast milk is
rich in lactose, Humans are born with a prefer
also known ence for sweetness. In the womb
as milk sugar. human fetuses float in a gentle
bath of sweet amniotic fluid. Soon
Could the early after being born, most babies get
sweet exposure breast milk as their primary food.
be one reason Breast milk is rich in lactose, also
for our sugar known as milk sugar.
When most people think of
cravings? sugar, they think about sucrose, or
table sugar. To a chemist, sugars
are a group of compounds contain
ing carbon, hydrogen and oxygen.
The two main types are monosac
charides, or single sugars, such as
glucose, fructose and galactose,
and disaccharides, which contain
two monosaccharides bonded
together. Sucrose, like lactose and
maltose, is a disaccharide consist
ing of glucose and fructose.
Digestion of sugar begins in
the mouth, but the majority of
digestion and absorption occurs
in the small intestine, where spe
cific enzymes degrade the sugar
into monosaccharides. Fructose
is absorbed differently from other
sugars—far more slowly. For that
reason, fructose doesn’t promote
an insulin response.
Degraded sugars pass through
the cells of the small intestine
into a capillary portal that takes
them directly to the liver, where a
phosphate atom is added. The only
sugar released into the blood is
The primary fate of glucose, which travels to the brain,
glucose is either to be kidneys, muscle cells and fat cells.
stored as glycogen in Since glucose is the primary fuel
liver and muscle or to for the brain, 130 grams a day are
required for proper brain function.
circulate in the blood That doesn’t mean you need to eat
for use as energy. 130 grams of carbohydrate a day;
glucose is also made in the liver
from certain amino acids and the
glycerol from fat.
The primary fate of glucose is
either to be stored as glycogen in
liver and muscle or to circulate
in the blood for use as energy by
various body tissues. The break
down of glucose to provide energy
is known as glycolysis. Most sugars
degrade during the process into
two pyruvate molecules. Pyruvate
is either completely oxidized in
the primary energy pathway—the
Krebs cycle—and in the electron
transport (continued on page 168)

Sugar
Did you know (continued from page 162) system

in the cellular mitochondria to
that the body yield the ultimate energy source,
converts adenosine triphosphate (ATP), or
carbs into fat is converted into lactate. You get
inefficiently? lactate when there’s relatively little
oxygen onboard, such as during
an anaerobic exercise like weight
training. The blood transports
lactate released from muscle dur
ing exercise to the liver, where it’s
reconverted into glucose, which
then circulates back to the work
ing muscle as an energy source.
Each gram of glycogen is stored
with 2.7 grams of water. If glyco
gen stores are filled to capacity
and you take in more carbohy
drate, the carbs will convert into
fat. But it’s not that simple.
The body converts carbs into fat
inefficiently. One study found that
it took 68 percent more energy
to convert carbs into fat than to
shuttle fat into fat stores. Those
who criticize low-carb diets often
mention the difficulty of convert
ing carbs into bodyfat. On the
other hand, carbs are the body’s
preferred fuel source. If you eat
fat and carbs together, the body
burns the carbs first and stores the
fat. If you restrict carbs, as during
a typical low-carb diet, the body
switches to using stored fat as its
primary energy source. Other fac
tors also come into play here, such
as insulin output, which is re
duced under low-carb conditions.
When insulin release is reduced,
fat is more easily oxidized.
If you eat carbs

and fat together,
the body burns
the carbs first and
Model: Berry Kabov
stores the fat. Sugar can elevate blood

triglycerides, but fish oil
can counter that effect.

Sugar
The body won’t
use protein as an
energy source
unless carbs and fat Do Carbs Cause
aren’t available. Heart Disease?
Critics of low-carb diets cite

their higher fat and cholesterol
intake as a cause of cardiovascular
disease. Research conducted in
recent years, however, shows that
CVD is not a danger. If anything,
low-carb diets help prevent CVD by
reducing triglycerides, or fat, in the
blood, and elevating high-density
lipoprotein, the protective blood
cholesterol.
Blood triglycerides were long
thought to play a minimal role in
Blood triglycerides are

increased mainly by
excessive alcohol and
sugar intake.
CVD, but later research showed that
they weren’t innocent metabolic
bystanders. Excess blood triglycer
ides are converted in the liver into
very-low-density lipoproteins, then
converted into low-density lipopro
teins. LDL is a primary link to CVD,
scientists say; the lower the LDL,
the better.
What increases blood triglycer
ides? You’d think that would be fat,
but in fact BTs are increased mainly
by excessive alcohol and sugar
intake. Compared to starches, sug
ars increase BTs by an average of 60
percent. The people most at risk for
elevated BT levels after eating sugar
Model: Luke Wood
are those who don’t exercise and

have a lot of fat in the gut area—vis
ceral, or deep-lying, fat. The big
controversy is precisely which type
Carbohydrates are stored of sugar is most efficient at rais
ing BT levels. Most of the evidence
as glycogen in the liver and points to fructose. Since sucrose or
muscles. table sugar is half fructose, it, too, is
implicated in elevated BTs.
Luckily, you’ve got two simple
cures for elevated BTs. One is to
take more fish oil. The fatty acids
in fish oil decrease BT an average
of 60 percent—the other side of the
sugar-intake coin. The other cure
is exercise, which increases the
activity of a fat-cell enzyme called
lipoprotein lipase in removing
excess BTs. The triglyceride is then
oxidized as an energy source for the
exercise.

Sugar
Why Would Sugar
Make You Fat?
Sugar has a number of properties

that tend to blunt its obesity-gener
ating effects. Surprisingly, one has to
do with insulin, the same hormone
that low-carb-diet advocates link to
getting fat.
Among its many functions, insu
lin turns off the appetite. Many stud
ies have shown that when animals
are given a sugar solution before
eating a meal, they wind up eating
less food. Most likely, that’s the re
sult of an insulin surge produced by
the sugar intake.
Sugar affects brain chemicals
related to appetite control. The urge
to eat sugar is itself the result of an
abundance of neuropeptide Y. Vari
ous experimental drugs that blunt
the effects of neuropeptide Y would
have the effect of curtailing the urge
to consume sugar. Many people
tend to overeat carbs because it
induces a feeling of pleasure. That,
too, has a chemical basis.
Eating sugar promotes the release
of natural opioid chemicals in the
brain that have a calming effect.
Eating sugars offers a “feel-good”
effect by interacting with the brain’s
reward centers through the chemi
cal dopamine. Reward centers are
The higher the exercise intensity, the also affected by such drugs as co
greater the glycogen depletion. One caine and alcohol, which explains
Model: Gus Malliarodakis
study showed that doing three sets of why many who use those drugs have
curls to failure resulted in a 70 percent a sweet tooth.
Another reason sugar isn’t all
depletion of biceps glycogen stores. that fattening is that eating sugars
increases the gene expression for
uncoupling protein-3 in muscle.1
UCP-3 converts fat calories into
heat, a thermogenic effect. Thyroid
hormone is also thought to work
through this protein. So when the
activity of UCP-3 is high, you burn
more fat at rest and during exercise.
The production of UCP-3 is related
to an increase of neuropeptide-Y
gene expression, which is directly
related to sugar intake.
When you eat sugars, a hormone
in the gut called glucagon peptide-1
is increased. GLP-1 is released when
sugars make contact with the cells of
Eating sugar promotes the the small intestine. It decreases gas
release of natural opioids tric, or stomach, emptying, which
has the result of making you feel
in the brain that have a fuller—which curtails appetite.2
calming effect.

Sugar
Sugar and Training

You can’t train
The two primary sources of en
intensely without ergy for exercise are carbs and fat.
full muscle glycogen Protein can be used as an energy
replenishment source, but it’s inefficient. In ad
from carbs between dition, the body won’t use protein
workouts. as an energy source for a workout
unless the other two sources of en
ergy aren’t available. That pertains
mainly to carbs, since the use of fat
as a rapid energy source is limited by
fatty acid uptake into muscle.
Bodyfat as a sole energy source
would provide enough energy for
seven days of moderate-intensity
exercise. Compare the measly two
hours supplied by stored glycogen
and blood glucose. The problem
with fat is that as exercise intensity
level increases, the body’s reliance
on fat as a fuel source decreases. For
high-intensity exercise, such as typi
cal bodybuilding sessions, carbs are
the primary fuel source.
Carbohydrate is stored as gly
cogen in liver and muscle, but the
glycogen stored in any particular
muscle can be used only by that
muscle. When muscle glycogen
stores get depleted, fatigue ensues.
Muscles contains 79 percent of the
body’s glycogen, while the liver con
tains 14 percent. The blood contains
7 percent of the carb as circulating
blood glucose. The higher the exer
cise intensity, the greater the deple
tion of muscle glycogen. One study
Model: Gus Malliarodakis
showed that doing three sets of curls

to failure resulted in a 70 percent
depletion of biceps glycogen stores.
Attempting to train while muscles
are depleted of glycogen is a mistake
for several reasons. For one, muscles
don’t fully recover between workouts
unless glycogen is replenished, with
the primary route being carbohy
drate intake. Many sports scientists
suggest that hard-training athletes
get seven grams of carbs per kilo
gram (2.2 pounds) of bodyweight to
ensure adequate muscle glycogen
replenishment between workouts.
You can’t train intensely without
Fact: Sugar has full muscle glycogen stores. You’ll
find that fatigue sets in early in the
a number of workout, and your degree of muscle
properties that pump will be negligible. In addition,
tend to blunt its when you’re low in muscle glycogen,
obesity-generating your chances of injury are greater
due to (continued on page 178)
effects.

Sugar
Taking in carbs
during training can
blunt the release
of the primary
catabolic hormone,
cortisol; however,
fat burning will also
be blunted.
SUGAR
(continued from page 174) depressed
nervous system reactions.
BCAAs can prevent that effect.
What about taking in carbs during
blunting of fat oxidation.
If you’re still worried about the
Eating carbs about two hours a workout? Some studies show that effect of eating simple sugars on
prior to training may help restore a drink containing no more than 8 health, take a natural eucalyptus
some muscle glycogen, since it takes percent carbs can decrease subjec leaf extract. In a recent experiment
about 24 to 48 hours to fully replen tive feelings of fatigue, leading to using rats as subjects, ELE extract
ish a glycogen-depleted muscle. The more intense training. Other stud inhibited the intestinal absorption
preexercise meal, though, increases ies show that taking in carbs during of fructose and suppressed fat gain
blood glucose levels, providing training blunts the release of the from eating sucrose.3 The research
a greater sense of energy for the primary catabolic hormone, cortisol. ers weren’t sure how the extract
workout. The usual suggestion is to On the flip side, consuming carbs blocked fructose, but it seemed to
focus on low-glycemic-index carbs, while training blunts fat use during inhibit the activity of sucrase, the
or carbs that don’t elicit a significant the workout—a moot point anyway intestinal enzyme that degrades
insulin release. Eating too many since a weight workout doesn’t use sucrose. The rats that got ELE had
high-glycemic-index carbs before much fat. One sugar to avoid during lowered liver triglyceride levels too.
training may cause some people to training is fructose, which can cause Don’t be surprised if it shows up in
experience premature fatigue dur stomach cramps. a future “fat-burning” supplement.
ing the workout due to a lowering of After-workout carbs, especially
blood glucose as a result of excess
insulin activity.
high-glycemic carbs, are vital for
efficient glycogen replenishment.
References
Eating some protein before a The effect is increased by also add 1 Levine, A.S., et al. (2003). Sug
workout is a good idea if you get ing protein in a 3-to-1 ratio of carbs ars: Hedonic aspects, neuroregula
some carbs at the same time. The to protein. Some studies show a 37 tion, and energy balance. Am J Clin
branched-chain amino acids leu percent increase in muscle glycogen Nutr. 78(Supp):834S-842S.
cine, isoleucine and valine oppose replenishment over taking carbs 2 Anderson, G.H., et al. (2003).
the uptake of another amino acid, alone. The effect is thought to be due Consumption of sugars and the
L-tryptophane, into the brain. Carbs to increased insulin release fostered regulation of short-term satiety
promote that uptake by promoting by the amino acids in protein. A and food intake. Am J Clin Nutr.
insulin release. In the brain, tryp quick-acting protein, such as whey, 78(Supp):843S-849S.
tophane converts into serotonin, a is best. Many studies show that any 3 Sugimoto, K., et al. (2005).
calming neurotransmitter that can carbs you get within two hours after Eucalyptus leaf extract inhibits
cause workout fatigue, especially a workout are used exclusively for intestinal fructose absorption and
when workouts exceed one hour. By glycogen replenishment; there’s no suppresses adiposity due to dietary
blocking the uptake of tryptophane, spillover into fat, nor is there any sucrose in rats. Brit J Nutr. 93:957
963. IM


Heavy
He
He vy
Duty Mike and Ray Mentzer
Five Years Later
• by John Little •
ike and Ray Mentzer. Their very names are pact, it is certainly hard to believe that they’ve been
M
synonymous with power and reason. Ray gone for five years. Mike and Ray so positively af
was particularly noted for his phenomenal fected so many people’s lives that it seems as though
strength, performing exercises with such they’re still with us. In certain important respects
onnage that
tonnage th most bodybuilders would have been they still are, as their writings and teachings continue
slack-jawed in witnessing his typical workouts. Mike, to flourish and provide not only a rational, scientific
similarly, was renowned for his tremendous strength base for productive bodybuilding exercise but also
of sinew, but he is perhaps better known for having an inspiration for tens of thousands of trainees. Their
developed the first fully logical, mind/body-integrat examples—and their awe-inspiring physiques—mo
ed system of bodybuilding science: Heavy Duty. tivate all of us to get into the gym and train hard to
I’ve always appreciated this quote from Mike: realize our full genetic potential, however great or
“The idea should be not to discover who’s right humble that may be.
necessarily but what’s true. What’s the difference who Moreover, the Mentzers believed in developing the
says it? We all benefit by gaining the truth. The truth is mind along with the body, a philosophy that reso
© 2006 by Wayne R. Gallasch, www.gmv.com.au
our best friend.” nates from their legacies. Always, they encouraged
I like it particularly because it summarizes the trainees to use their minds, to reason, to think –—and
Mentzer brothers’ approach to life: Make the intel to apply their knowledge in their training and nutri
lectual effort to find out what is true—and then act tion efforts.
on it. As many people will attest, Mike and Ray were The following quotes from the Mentzers and testi
unswerving in their commitment to advancing the monials from others on their legacy come from
scientific understanding of exercise. Most of us who MikeMentzer.com and are used with the permission
have attempted to do likewise are—whether we care of Joanne Sharkey, Mike’s successor. These are the
to admit it or not—merely footnotes to the Mentzers’ men and women who knew the Mentzer brothers
legacies. and who continue to lead more enlightened lives as a
Given the magnitude of the Mentzer brothers’ im result of having crossed their paths.

Heavy Duty
Mike and Ray

were unswerving
in their
commitment
to advancing
the scientific
understanding of
exercise.
Russ Warner
Mike and Ray Mentzer Five Years Later
Thoughts From Mike and at the end of that time I did two reps chronically overtraining. And I
Ray Mentzer with 905. And I only squatted once would venture to say that the major
a week, built up to my maximum ity of bodybuilders, top bodybuild
While they were distinct individu and stopped. Just once a week. Just ers today who are training more
als, Mike and Ray both believed to prove a point—to show that it’s than two hours a day, would look
in the superiority of high-inten not the Russian system; it’s not that like distance runners if they weren’t
sity training and the fundamental drug, this drug or anything else. It taking steroids. They’re so grossly
principles of intensity, duration comes down to your heart, your overtrained. You just cannot recover
and infrequent workouts. Here’s soul, your being and what knowl from that much training.”
a sampling of some of their more edge you have obtained.” —Mike Mentzer
significant insights into the science —Ray Mentzer
of bodybuilding: “Bodybuilders do this system:
“Did you ever compare the calves two days on/one day off. I always
“About three years ago I wanted of a sprinter to the calves of a dis ask them what that means. They
to prove a point. People, particularly tance runner? I use this example have no idea! They say, ‘Well, you’ve
powerlifters, were talking about the all the time, and it’s one of the best got to get your other bodyparts in!’
Russian training system and all that. there is. The sprinter always has a When it comes to energy cycles—
And I said, ‘That’s a load of B.S.!’ I large, muscular calf. The distance the Krebs cycle—your body works as
trained for six weeks on the barbell runner always has a stringy little a unit. It can’t distinguish whether
squat, starting at 550 pounds, and calf —because he overtrains. He’s you’re working the thighs or the

Heavy Duty
Their
examples—and
awe-inspiring
physiques—
motivate all of
us to get into the
gym and train
hard.
pecs. As for the hormones
that have got to be produced
and the energy cycles that
have got to be produced, it’s
all the same. So you’ve got
to let those things recover. If
you don’t, you’re going back
ward; you’re spinning your
wheels. So it should be the
other way round; it shouldn’t
© 2006 by Wayne R. Gallasch, www.gmv.com.au

be three days on/one day
off; it should be one day
on/two or three days off!”
—Ray Mentzer
“The point is that we

aren’t all that different
physiologically. We’re all
unique as individuals, but
when a young man goes to
medical school—or a young
woman—and studies mus
cle physiology, whose physiology is gain more rapidly than I do. We all “You can overtrain on twice-a
he or she studying? Everybody’s! We have different innate adaptabilities week training. You’ve always got to
all have the same muscle physiolo to exercise—age, existing physical watch that burnout because it’s easy
gy. The biochemical changes leading condition, motivation—but even so, to do. You’ve got to have enough in
to muscle growth in Mike Mentzer the underlying muscle physiology is sight into your own self. That’s why
are the same as those in you. And it the same. it’s advisable to keep journals. Once
follows that the specific stimulus re “The people who say, ‘We all have you start getting stale—which is apt
quired to induce those biochemical different training requirements,’ to be about five weeks—you need a
changes leading to muscle growth in are entirely wrong. They’re ignorant break. It’s hard to tell bodybuilders
you and me is the same. of the basic facts regarding muscle that. I train some bodybuilders now,
“What is that stimulus? High- physiology. If we all had different and they just don’t want to listen to
intensity muscular contraction! It’s physiologies, medical science could it. I have to force them to not train.”
universal; it’s a medical fact—not not exist. A doctor would have to —Ray Mentzer
subject to debate. It’s as simple as study each individual as a separate
that. What is true, and this is where physiological entity and then learn “There’s a wide range of variation
the confusion comes in, is that we all the intricacies of his physiology among individuals I’m seeing with
all grow at different rates. I might and devise medicine around them. regards to recovery ability—ability
grow faster as a result of high-in We could not have medical science. to tolerate intense exercise. What
tensity training, but we all will grow The very fact that they could take the individual has to work with is
faster when we train more intensely. the basic principles of physiology the application. Everybody needs
If you’re not gaining quickly now and apply them to the whole human intense contractions to stimulate
or if you’re not gaining at all, you’ll race is what makes medical science growth. What the individual has to
gain faster when you train more a viable discipline. Make sense? work with is just how much volume
intensely. You may not gain as rap Sounds damn good to me.” and frequency he can tolerate. I’m
idly as I do, but then again, you may —Mike Mentzer beginning (continued on page 198)

Heavy Duty
“We will all

grow faster
when we
train more
intensely.”
Balik
(continued from page 192) to suspect were to bodybuilding: insight when it came to helping
this thing with frequency has a hell people in their training and writing
of a lot to do with it. Maybe train “I will personally remember Mike a multitude of articles that helped
each bodypart once every two and Ray as pioneers in the sport, everyone in the industry. He per
weeks. Why not? Progress should strong proud men who stood up sisted for years. His brother Ray was
not be an unpredictable, irregular for what they believed in and didn’t also a great asset to the sport, and
phenomenon if you’re training in worry about going against the grain. his rugged physique set the stan
tensely enough to stimulate growth. I will miss them!” dard for today’s monsters in body
Growth is only stimulated during —Dorian Yates building.”
the workout. If you’re working out —Casey Viator
too long and too frequently, you “I picked up a few good ideas
will short-circuit the recovery and from Mike in the early ’80s regard “The one thing that stands out in
growth processes. Three sets could ing training methodology, such as my mind regarding Mike—besides
prove too much. I have no doubt— the importance of slow negatives his just being a great bodybuild
this is the direction that has to go and a unique one-legged calf raise er—was his intelligence and a very
in. This high-intensity stuff places a technique done on the Nautilus high degree of integrity. Mike would
demand on the body that is unreal.” multi-purpose machine that result never lie about anything, a rare
—Mike Mentzer ed in over a half inch of calf growth commodity in this industry. I en
in one month in 1981. The death of joyed a lot of the same things Mike
Recollections From the Mike and Ray was terrible news for was interested in outside of body-
myself and the industry as a whole.” building, including philosophy. His
Champions
—Frank Zane deep interest in philosophy inspired
The bodybuilding champions me to study it even further. I have
who took the time to get to know “I was privileged to know and fond memories of just sitting back
Mike and Ray were affected pro train with Mike and Ray. We all un and discussing things with him for
foundly by it. These men in par derstood the meaning of training hours. Mike was a very kind person
ticular have made it known how hard and getting worthwhile gains and a good friend.”
significant the Mentzer brothers in a short period of time. Mike had —Boyer Coe

Heavy Duty

Heavy Duty
“Everybody May 10, 2005

Squats: 225 x 7 I had always followed the tradi
needs intense Deadlifts: 210 x 6
Dips: 165 x 9
tional volume approach. I trained
hard for five years and achieved
Pulldowns: 165 x 7 minimal results, suffering numerous
muscular injuries, such as dislocated shoul
July 29, 2005 ders and damaged collarbones.
contractions Squats: 405 x 10
Deadlifts: 315 x 8
Since using Heavy Duty training,
however, I’ve been growing incred
to stimulate Dips: 260 x 6
Pulldowns: 255 x 6
ibly! People even ask me if I’m on
steroids, and even I cannot believe
the results. I am definitely advo
growth.” I’m now a certified personal train cating Heavy Duty high-intensity
er, and I can honestly say that Mike principles to people who are serious
Mentzer was my inspiration. Thanks about their training.
to the knowledge I gained from his Here are my measurements taken
Comments From Heavy teachings and philosophy, my goal before starting Heavy Duty and after
is to train people the best way for I’d been using it for three years:
Duty Trainees getting optimal results in an optimal
A year after graduating from high time frame. As far as I’m concerned, Before Heavy Duty
school, I entered a bodybuilding Heavy Duty is the only way to train. Neck: 16 inches
competition, weighing in at 154 —Stuart Schaefer, Colorado Chest: 42 inches
pounds. Soon after that I heard the
name of Mike Mentzer and decided
to look him up at www
.MikeMentzer.com. I found a train
ing routine of Mike’s, and my train
ing partner and I couldn’t believe
our eyes. The routine called for
training only 20 minutes once a
week! I said to my friend, “What
have we got to lose? We’ll take our
measurements and see if we lose
any muscle. If we do, we will just
start training more frequently.”
After six months of training Heavy
Duty HIT style, I entered another
competition and weighed in at 168
pounds—a 14-pound gain of new
muscle in six months of training
only once a week. I ordered Mr.

Mentzer’s books to get a better un
derstanding of what was happening
to my body. It made so much sense,
and yet it was so easy to doubt be
cause so many bodybuilders had
recommended high volume. It has
been six months since that last
competition, and I currently weigh
175 pounds (a 21-pound gain in one
year).
I still work out only once a week,
and it is with great excitement that
I describe the details of the gains
I made last summer while using
Mr. Mentzer’s Consolidated
Routine, as outlined in Heavy
Duty II:
Balik
Balik

Heavy Duty
Russ Warner

Heavy Duty
The Mentzers training is becoming, and one can training there in secret in the early
see through logical deduction and a.m., developing the most scientifi
believed in reasoning that we are able to better cally proven and researched training
understand our nature, not just in method ever. The brothers Mentzer
developing the mind the gym or in terms of our physi used a combination of machines
cal and materialistic selves, but and free weights to create the “bible
along with the body, in terms of our day-to-day living. of bodybuilding,” and I was there!
Mentzer’s principles are fundamen Words can’t describe Mike and
a philosophy that tal, as we are able to practice and Ray Mentzer. I still remember the
apply our logic and reason to im first time I watched the two huge,
resonates from their prove all areas of our lives, including godlike figures moving inhuman
legacies. our gains in the gym. Hence we can
achieve the things that we strive for
weights with an intensity I’d never
before seen. Power and intensity—
through a logical, rational approach. I’m talking 2,000-pound vertical leg
Arms: 14 inches —Paul Finlayson presses (all the weight in the gym),
Legs: 22 inches United Kingdom 1,000-pound bull squats, 105-pound
Calves: 13 inches flye presses supersetted with 405
My name is Doug Harris, and I pound inclines, cheat barbell curls
After three years of Heavy was lucky enough to train at Spar with close to 300 pounds. Abs were
Duty tan Health Club in Maryland from hit with 85 degree incline situps
Neck: 19 inches 1977 to ’79. Spartan was a hard- done with a 100-pound plate super
Arms: 18 inches core gym—not one of the shiny setted with hanging leg raises done
Legs: 28 inches chrome-and-glass palaces of today with a 25-pound dumbbell. Inhu
Calves: 17 inches but rather a warehouse where air- man weights!
conditioning was a fan by an open Picture this: It’s late December
I’m still making incredible gains door next to the squat rack and 1978. Mike is now the reigning Mr.
using the Heavy Duty methods that intensity was the name of the game! Universe with a perfect score of 300,
Mentzer advocated. I often read We were gym rats, and Spartan was and Ray is Mr. USA. Mike is visiting
how popular the Heavy Duty type of our temple. Mike and Ray were Ray from L.A. for the holidays—and
There’s a wide range

of variation among
individuals with
regards to recovery
ability.”
Balik

Heavy Duty
Balik
Spartan breathes new life as Mike away—not from competition but Heavy Duty high-intensity train-
and Ray are training together again. from politics. Their methods are still ing and what they learned from the
John Balik photographs me while I proven today, but back then, those teachings of the Mentzer brothers.
am spotting Mike on the Nautilus two never got their just due. The Roman philosopher Seneca
pullover machine. (Two of those I’ve moved some decent weight once said, “Life, if thou knowest how
awesome pics appear in Mike’s new for a 180-pound guy: 360-pound to use it, is long enough.” That the
book, and they’ve been published flat bench, 315-pound inclines, dips legacies of Mike and Ray Mentzer
in IRON MAN a number of times.) with 140 pounds strapped on, wide- are still going strong, still inspiring
At the age of 16, I’m spotting the grip pulldowns with a 300-pound and positively influencing people
heavyweight title winner of the Mr. stack for eight. I’ve learned more from all walks of life, is a testament
Olympia! than just how to train my body; I’ve to the fact that the lives of the Men
It’s now 1979, and Ray is train- also learned to train my mind. Mike tzer brothers, albeit brief in chrono
ing for the Mr. America at Spartan, used to always say, “Why watch logical time, were well used indeed.
while Mike trains for the Mr. Olym reruns on TV? Pick up a book and
pia out in Los Angeles with Casey think!” Editor’s note: For a complete
Viator. Ray is doing front barbell I still train today at 41 years of presentation of Mike Mentzer’s
raises, and I can see the side stria- age, but not at the intensity I had Heavy Duty training system, consult
tions in his tri’s; just like Mike, he is been doing. I’ll tell you, though, his books Heavy Duty II, High Inten
confident and huge. I tell him this, Heavy Duty rules! It’s the most ef sity Training the Mike Mentzer Way
and he replies with a big smile, be fective training method ever. If you and the newest book, The Wisdom of
cause he has now grown even larger work hard, the results are extremely Mike Mentzer, all of which are avail-
than Mike! I spend most of my time impressive—but work hard, you able from Mentzer’s official Web site,
being trained under Ray’s expert must. They don’t call it Heavy Duty www.MikeMentzer.com.
eye, and both Mike and Ray always for nothing! John Little is available for phone
treat me with respect and always —Doug Harris consultation on Mike Mentzer’s
have time to answer my questions. Vienna, VA Heavy Duty training system. For
It’s now 1980, the year of Conan, rates and information, contact
and Mike and Ray are at the top of I hope that the foregoing quotes Joanne Sharkey at (310) 316-4519 or
the world, Mike’s favored to win the and recollections have given you at www.MikeMentzer.com, or see
Olympia, and Ray’s favored to win a new insight into the lives and the ad on the opposite page.
the Universe. Mike loses to Arnold legacies of Mike and Ray Mentzer. Article copyright © 2006, John
in one of the most controverisal Joanne Sharkey and I would like to Little. All rights reserved. Mike Ment-
Olympias ever. Ray is denied the thank the thousands of fans who zer quotations provided courtesy of
Mr. Universe title, a tough pill to have shared and who continue to Joanne Sharkey and used with per-
swallow. The brothers Mentzer walk share with us their experiences with mission. IM


CARB
CYCLING
The Competitive Bodybuilder’s
SECRET to GETTING SHREDDED
by Tim Wescott
h dieting
hen incorporated
fo
for a body into a diet. Eat
b
building contest, the majority of
Iuuse an arsenal of your carbs early in the
weapons to lose
lo excess bodyfat—the day and at the postworkout
major one being to cycle my carbs. carb tim meal, tapering off on them as the
The body uses carbohydrates as ing can, however, cause them to day goes on. Never eat carbs late
energy. They fuel our workouts and be stored as fat. Carbs have gotten at night—opt for protein instead.
provide ample fuel for use through a bad rap lately because so many Sugar-laden junk foods are always
out the day. Carbs also replenish people are jumping on the low-carb bad. They should have no place in a
our glucose and glycogen stores to bandwagon to make a buck. A few serious bodybuilder’s diet. If people
prevent fatigue. Carb cycling lets years back it was all about bashing eliminated or cut down junk food
you eat carbs from clean sources fats, remember? What will it be next alone, they’d lose a lot of weight and
without adding bodyfat and use fat year, protein? Well, that’s not going look and feel much better for it. Giv
more efficiently as fuel—as opposed to happen in the bodybuilding ing up junk food, however, is usually
Layout Design by Aldrich Bonifacio
to burning carbs and hard-earned world—muscle is protein. too much to ask of most people.
muscle tissue for fuel. Junk food is just that—calorie-dense
Junk Carbs garbage, totally devoid of nutrients.
(Keep telling yourself that!)
Are Carbs the Enemy? Carbohydrates eaten in excess When I devise a diet for trainees,
or at the wrong time of day can add I have them cut back on junk gradu
Carbs aren’t the villain some peo adipose tissue to the body. They’re ally, until it’s totally eliminated from
ple make them out to be. Improper not a bad thing, though, if properly the diet, except for the occasional

once, it’s starting
easier to point,
cheat again to deter
and again. mine just
I know how many
that from carbs you should eat on your
my early highest day, is one to 1.5 grams of
attempts carbs per pound of bodyweight.
at getting Start out using the higher number
cut up and and adjust according to your results.
from what I believe it’s vital to keep a nutrition
I’ve learned journal so you can chart progress
training and make adjustments. That takes
my clients. the guesswork out of dieting, and
Remain you can look back on it to see how
steadfast on your body responded to certain
your mis tactics. It’s an invaluable tool.
sion to get Note: Don’t include fibrous
lean, and vegetables like broccoli and green
you most beans in your total carb count for
definitely the day. They’re low in calories and
will. carbs and are a good source of fiber,
so they don’t count in carb cycling.
Count only starchy complex carbs,
treat. Once it’s gone from the diet, such as those listed at the end of
Cycling Carbs
it’s usually not thought about again, this article.
except for the occasional craving. When I cycle carbs, I follow three Some tweaking will of course be
low-carb days with two higher-carb necessary for most, as some of us
The Proper Attitude days, which aid in recovery and re are a bit more carb sensitive than
plenish glycogen. That provides just others. Activity level, training-in
When talking with bodybuilders the right amount of carbs for fuel. tensity level, age and sex will deter
and others who want to lose fat or Need I remind you to always use mine how much you need to adjust
increase muscular definition for carbs from clean foods, not junk? things, but as a rule 200 grams of
competition purposes, I often find The most important thing about carbs as your highest amount is a
that they think they can still eat carb cycling, in my opinion, is too good place to start. After a time you
taboo foods in moderate portions never go too high, except for the can decide whether you want
while on a diet. Terms like refeed, latter stages of the diet, and then to raise or lower them,
cheat meal and cheat day almost only if necessary. We’ll discuss that based on your body’s
always come up. Those ideas can be aspect later. feedback. It’s good to
used to your advantage, but, in my The formula I recommend as a (continued on page 212)
opinion, you should wait until
you’re pretty close to achieving
your desired bodyfat-percentage Carbs themselves
goals before even thinking about aren’t the villain.
them. Yes, folks, I’m old school It’s the types of
and firmly believe that you have carbs you eat and
to make some sacrifices and give the specific times
up all bad eating habits if you that you eat them.
want to lose fat or win a contest.
CARB CYCLING
I typically diet down for a con

test to approximately 3 to 5 per
cent bodyfat. Did I accomplish
that while cheating and eating
the occasional junk treat? No! I
suffered a bit here and there, but
Neveux \ Model: Bob Donnelly
once I flip the switch in my mind

to eat clean, that’s what I do.
There can be no half measures.
You must get into the proper
mind-set and stay completely
focused on achieving your goals.
If you screw around and cheat

(continued from
page 208)
try the technique On your
well in advance high-carbs
of a contest to day eat one Day 1: 150 grams
learn how your to 1.5 grams Essentially, what I do is drop 50
body responds of carbs per Day 2: 100 grams grams of carbs over the course of
to it. pound of Day 3: 50 grams the first three days, then increase
Below is an bodyweight. them by 75 grams for the next two
example of my Day 4: 125 grams days. Some people prefer to raise
five-day carb Day 5: 200 grams fat intake on the lower-carb days
cycling method, using 200 grams of or increase fats on their days off
carbs as the highest amount: Repeat cycle throughout the from the gym to make up for the
course of the diet. lost calories on the lower-carb days.
I find that interferes with the fat-
burning process, as fat is a calorie-
On low-carb days dense macronutrient.
keep your fat intake I also believe that without the
down too, and you’ll fat increase, you’ll burn more fat
burn more bodyfat as fuel on the low-carb days, espe
during cardio work. cially when training hard, dieting
and doing cardiovascular workouts.
Besides, protein and carbs aren’t
calorie dense, and you must be in
calorie deficit to lose bodyfat.
Reaching a Plateau
Eventually, you’ll more than
likely reach a fat-burning plateau.
That’s the time to tweak the plan.
The body resists change, and it
eventually adapts to any stressors
put upon it, so after a time you may
stop burning fat as fuel.
One way of revving the metabo
lism is to suddenly have three to
four high-carb days in a row. That
CARB CYCLING
can resurrect the fat-burning pro

cess. Or you could go in the other
direction—try zero carbs for three
days and three days only. That can
Neveux \ Model: Dr. Dan Gwartney
accomplish the same thing as three

to four high-carb days, but it’s more
radical and works well only for
those who are very carb sensitive.
If you try it, don’t stay at zero carbs
for any longer than three days.
Also, never go below 50 grams of
carbs throughout the entire diet—
except for the occasional three-day

Complex carbs fuel your The only time
workouts, but you may not need
as many grams as you think. to eat simple
carbs is at the
postworkout
meal, when you
should take in
50 grams of
dextrose with
a whey-and
Neveux \ Model: David Dorsey

protein shake
immediately
after training.
zero-carb period. Any lower, and Sweet potatoes Don’t be too concerned about the
your thinking will become cloudy. Brown rice glycemic index of the foods. In
The brain needs a certain amount Oatmeal stead, be more concerned with total
of carbs to function. Cream of Wheat carbs you eat for the day. [Editor’s
Grits note: For a complete postworkout
Complex Carbs mix designed for maximizing the
I eat no bread or dairy products anabolic window, see page 219 or
These are the best sources of of any kind when dieting. Neither visit www.X-Stack.com.)
clean carbs to use when dieting in should you. The only time for sim I also recommend high-intensity
general and when cycling carbs: ple carbs is the postworkout meal, cardio while dieting [see page 226],
when you should take in 50 grams and a high protein intake through
of dextrose with a out the diet. That will help you
whey-and-protein retain the hard-earned muscle that
shake immediately you’ve garnered from your training.
after training. You add Editor’s note: You can visit Tim
the dextrose carbs to Wescott’s Web site at www.geocities
your daily total be .com/timbuktuweights. His forum
cause even though the is http://timwescott.proboards18
body uses them at the .com/index.cgi. IM
postworkout feeding,
they’re still carbs and
should count toward
your total for the day.
Don’t be too
concerned about
the glycemic index
CARB CYCLING
of foods. Instead,
be more concerned
with the total carbs
you eat for the
day. [Editor’s note:
For more on carb
cycling and ab-
ripping nutrition,
visit www
.X-tremeLean.com.]
Tim Wescott.

IRON MAN Research Team
Bodybuilding’s
Strongest Fat
Burner?
Methyl Ri ppeds Unique Compounds
Can Get You Shredded

by the Editors

h release of the new

he the fat-burning process and is com- binds to beta-adrenergic recep
T
ffat burner Methyl pletely different and independent tor sites on the surface of fat cells,
R
Ripped has stirred up from other compounds that only which results in a cascade of events
q
quite a bit of excite directly stimulate beta-adrenergic that increases fat burning. Still,
m
ment among body receptors. here’s much more to the Methyl
b
builders and trainers. Ripped formula than noradrena
T
That’s probably be line stimulation because, just like
7
Seven Exclusive
ccause its highly potent clenbuterol, Methyl Ripped also has

Complexes to Enhance Fat
fat burning fo
fat-burning formula is engineered anticatabolic properties.
to work in the same way that many Burning
CC-Vol, another complex found
of the popular (yet illegal) body The blood and guts of the Methyl in Methyl Ripped, contains com
building fat-loss drugs are known Ripped formula is a complex called pounds known to decrease cortisol
to work. As a matter of fact, the Clenadrine, and it’s designed to production, and we all know how
scientists behind the Methyl Ripped work the way clenbuterol and cortisol damages muscle.17,18,19,20,21
formula studied the mechanisms of ephedrine work. The compounds It’s critical to bodybuilders because
fat-loss drugs—such as clenbuterol, found in this one-of-a-kind complex the biggest downfall of dieting is
T3 (thyroid hormone) and DNP (2,4 have been scientifically shown to muscle loss. Bodybuilding is about
dinitrophenol)—before formulating stimulate the release of noradrena- building muscle and losing fat—not
this cutting-edge product. Methyl line.13,14,15,16 The noradrenaline then losing muscle!
Ripped has only been on the mar
ket a short while, but it’s become
a favorite of bodybuilders across
the country just about as quickly as
it incinerates fat. Many are saying
that it’s bodybuilding’s strongest fat
burner.
Eight New Fat-Loss
8
Ingredients Never Before
Seen in Bodybuilding
The Methyl Ripped formula

isn’t like anything else available on
the market today. To begin with,
it contains eight new compounds
never before seen in the bodybuild
ing industry: di-caffeine alpha
ketoglutarate, di-caffeine malate,
Salix matsudana, isohumulones,
S-allyl-L-cysteine, esterified green
tea extract, amentoflavone-7,4’,4”’
trimethyl ether, and 4-(4-hydroxy
phenyl) butan-2-one (raspberry
ketone). With the results of several
clinical trials and piles of research-
based literature, there appears to
be overwhelming scientific support
for including these compounds in
the ultimate fat-burning formu
la.1,2,3,4,5,6,7,8,9,10,11
Take for example 4-(4-hydroxy
phenyl) butan-2-one. In a clinical
trial published in the prestigious
journal Life Science, it significantly
increasd norepinephrine-induced
lipolysis associated with the translo
cation of hormone-sensitive lipase
from the cytosol to lipid droplets
in fat cells.12 Understanding the
physiological mechanism can be
a bit confusing. What’s important
to know is that it’s a critical step in

Yet another complex in the lism and losing the compounds

Methyl Ripped formula, Betadrol, fat.22,23,24,25,26 found in the DNP-X
was included to overcome the Methyl Ripped’s complex, S-allyl-L
shortcoming of clenbuterol, which DNP-X complex is cysteine, has been
is beta-receptor downgraded. If the designed to work shown in clinical
beta-receptors are overstimulated, in the same way trials to help in-
receptor downgrade can occur (as as DNP, which has crease uncoupling
it does with clenbuterol use). The an uncoupling protein content in
Betadrol complex in Methyl Ripped, effect on oxidative fat tissue as well
however, is designed to support phosphorylation as to increase nor-
receptor regeneration to help over in your cells’ mi- adrenaline release,
come the problem, allowing your tochondria, thus but without the
fat-burning signal to be received allowing energy to be dissipated negative side effects of unregulated
and processed until you’re shredded as heat (i.e., increased thermogen DNP use.27
to the bone. esis). The major problem with DNP, The cyclo-AMP complex included
Bodybuilding’s strongest fat burn however, is that it has no negative- in the Methyl Ripped formula
er also includes the Cytot3 complex, feedback mechanism, which is why increases cyclic adenosine mono-
which is designed to stimulate thy so many people overdosed on it. phosphate (cAMP) to further en
roid hormone production. For years Obviously, that’s not a good thing, hance the fat-burning process.28,29,30
scientists have touted that as a key as bodybuilders’ core temperatures Cyclic AMP is a second messenger
mechanism in increasing metabo became dangerously high. One of used for intracellular signal trans-
References
1 Dulloo, A.G., et al. (1999). Efficacy of a green tea extract rich in 16 Pelletier, C., et al. (2005). Effects of encapsulated green tea
catechin polyphenols and caffeine in increasing 24-h energy expendi- extract and caffeine on 24h energy expenditure and fat oxidation in
ture and fat oxidation in humans. Am J Clin Nutr. 70(6):1040-5. men. Br J Nutr. 94(3):432-6.
2 Nagao, T., et al. (2005). Ingestion of a tea rich in catechins leads to 17 Bouic, P.J., et al. (1999). Plant sterols and sterolins: a review of
a reduction in body fat and malondialdehyde-modified LDL in men. their immune-modulating properties. Altern Med Rev. 4(3):170-7.
Am J Clin Nutr. 81(1):122-9. 18 Monteleone, P., et al. (1992). Blunting by chronic phosphatidyl
3 Arciero, P.J., et al. (1995). Effects of caffeine ingestion on NE kinet- serine administration of the stress-induced activation of the hypo
ics, fat oxidation, and energy expenditure in younger and older men. thalamo-pituitary-adrenal axis in healthy men. Eur J Clin Pharmacol.
Am J Physiol. 268(6):E1192-8. 42(4):385-8.
4 Dulloo, A.G., et al.(1989). Normal caffeine consumption: influ- 19 Archana, R., et al. (1999). Antistressor effect of Withania som
ence on thermogenesis and daily energy expenditure in lean and nifera. J Ethnopharmacol. 64:91-3.
postobese human volunteers. Am J Clin Nutr. 49(1):44-50. 20 Mishra, L.C., et al. (2000). Scientific basis for the therapeutic
5 Han, L., et al. (2003). Anti-obesity action of Salix Matsudana use of Withania somnifera (ashwagandha): a review. Altern Med Rev.
leaves (part 1). Anti-obesity action by polyphenols of Salix matsu- 5(4):334-46.
dana in high-fat-diet treated rodent animals. Phytotherapy Research. 21 Monteleone, P., et al. (1990). Effects of phosphatidylserine on the
17:1188-1194 neuroendocrine response to physical stress in humans. Neuroendo

6 Han, L., et al. (2003). Anti-obesity action of Salix matsudana crinology. 52(3):243-8.
leaves (part 2). Isolation of anti-obesity effectors from polyphenol 22 Bobyleva, V., et al. (1997). The effects of the ergosteroid 7-oxo
fractions of Salix matsudana. Phytotherapy Research. 17:1195-1198 dehydroepiandrosterone on mitochondrial membrane potential:
7 Morimoto, C., et al. (2005). Anti-obese action of raspberry ketone. possible relationship to thermogenesis. Arch Biochem Biophys.
Life Science. 77:194-204 341(1):122-8.
8 Yajima, H., et al. (2005). Prevention of diet-induced obesity by 23 Marwah, P., et al. (2001). Ergosteroids IV: synthesis and biologi
dietary isomerized hop extract containing isohumulones, in rodents. cal activity of steroid glucuronosides, ethers, and alkylcarbonates.
Int J Obes Relat Metab Disord. 29(8):991-7 Steroids. 66(7):581-95.
9 Oi, Y., et al. (1999). Allyl-containing sulfides in garlic increase un- 24 Kar, A., et al. (2002). Relative efficacy of three medicinal plant
coupling protein content in brown adipose tissue and noradrenaline extracts in the alteration of thyroid hormone concentrations in male
and adrenaline secretion in rats. J Nutr. 129(2):336-42. mice. J Ethnopharmacol. 81:281-285.
10 Beretz, A., et al. (1986). Inhibition of human platelet cyclic 25 Panda, S., et al. (1999). Gugulu (Commiphora mukul) induces
AMP phosphodiesterase and of platelet aggregation by a hemisyn- triiodothyronine production: possible involvement of lipid peroxida
thetic flavonoid, amentoflavone hexaacetate. Biochem Pharmacol. tion. Life Sci. 65(12):PL137-41.
35(2):257-62. 26 Tripathi, Y.B., et al. (1988). Thyroid stimulatory action of (Z)-gug
11 Saponara, R., et al. (1998). Inhibition of cAMP-phosphodiester- gulsterone: mechanism of action. Planta Med. 54:271-7.
ase by biflavones of Ginkgo biloba in rat adipose tissue. J Nat Prod. 27 Oi, Y., et al. (1999). Allyl-containing sulfides in garlic increase un
61(11):1386-7. coupling protein content in brown adipose tissue and noradrenaline

12 Morimoto, C., et al. (2005). Anti-obese action of raspberry ke- and adrenaline secretion in rats. J Nutr. 129(2):336-42.
tone. Life Science. 77:194-204 28 Beretz, A., et al. (1986). Inhibition of human platelet cyclic
13 Davis, J.M., et al. (2003). Am J Physiol Regul Integr Comp Physiol. AMP phosphodiesterase and of platelet aggregation by a hemisyn
284(2):R399-404. thetic flavonoid, amentoflavone hexaacetate. Biochem Pharmacol.
14 Han, L., et al. (2003). Anti-obesity action of Salix Matsudana 35(2):257-62.
leaves (part 1). Anti-obesity action by polyphenols of Salix matsu- 29 Georgieva, Z.H., et al. (1989). [Study of the effect of sclareol gly
dana in high-fat-diet treated rodent animals. Phytotherapy Research. col diterpene on the 3’,5’-AMP level] [Article in Bulgarian]. Eksp Med
17:1188-1194. Morfol. 1989;28(3):1-7.
15 Han, L., et al. (2003). Anti-obesity action of Salix matsudana 30 Insel, P.A., et al. (2003). Forskolin as a tool for examining adeny
leaves (part 2). Isolation of anti-obesity effectors from polyphenol lyl cyclase expression, regulation, and G protein signaling. Cell Mol
fractions of Salix matsudana. Phytotherapy Research. 17:1195-1198. Neurobiol. 23(3):305-14.

duction, such as transferring the that are often along with numerous
effects of hormones like adrenaline. referred to as liq other leading supple
Basically, cAMP is the messenger uid caps. Within ments that bodybuild
system used for fat burning in the minutes after a ers worldwide have
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Com b a t
Cardio
Aerobic Work With a Difference—
Challenging, Satisfying and Radically Effective
by Stuart McRobert Photography by Michael Neveux
I
t a common question: “To combine cardio and weight
t’s
training,
t what kind of aerobic work should I do, and
how much is enough?” The answer varies, depending
h
oon individual conditioning and fitness, age, recuperative
aabilities, overall lifestyle demands, fitness goals, motivation,
nutritional intake, sleeping habits and more. What can be too
n
much for some people may not be enough for others.
For example, if you’re new to training or coming back after
a long layoff and if you’re more than 40 years old, you’re
going to have a different exercise tolerance from someone of
the same age who’s been training consistently for 25 years.
Just two gentle 45-minute weight-training workouts and
15 minutes twice a week of moderate aerobic work will be
enough to wipe out most 45-year-old novices. Start novices
off very gently on both the weight and aerobic fronts, and
slowly pick up the workload and effort levels over time—
and six months later they’ll be hammering out two intensive
60-minute weight-training workouts and two relatively
vigorous 30-to-40-minute cardio sessions each week. The
human body is wonderfully accommodating and can adapt
to great increases in workload and intensity, but only if the
increases in load and effort are gradual.


Combat Cardio
What some people interpret as

overtraining is really only a lack of
conditioning. Doing too much too
soon is the classic error in all types
of training. It produces not only a
negative physical reaction but in
most cases a negative mental reac
tion as well—“This is too much for
me. I can’t continue this.” You need
both physical and mental adapta
tion from a gradual and progressive
increase in workload.
A basic template of two abbrevi
ated weight-training workouts per
week (usually two different sets
of exercises), along with two or at
most three aerobic sessions each
week, will work for most bodybuild
ers—once again providing all the
components of recovery are satisfied
and as long as the program is built
up from a gentle start. Naturally, if
you cut corners on the sleep and
nutrition fronts, you’ll be unable to
recover fully from your training, and
overtraining will result.
As far as aerobic training goes,
you don’t have to become a profes
sional or semiprofessional athlete to
improve your cardiovascular fitness
substantially. Two or three sessions
of 30 minutes or so of aerobic work
that keeps you slightly breathless—
during which you can still hold a
conversation, albeit haltingly—is
Model: Adrian Janicke
enough to produce great benefit

and isn’t physically tough to do.
Any duration and frequency much Shorter, more intense cardio
more than that is training for rea sessions can jack up metabolism.
sons other than pure cardiovascular
fitness. It will probably seriously
compete with your weight training, week out, it’s not going to do you aerobics. That’s good news for body
and you risk compromising your much good over the long term. So builders who find lower-intensity,
progress in strength and physique. whichever approach you choose, it longer-duration aerobic work so
should be one you enjoy and keep unchallenging that motivation is
up indefinitely. hard to sustain. Another bonus is
McRobert’s Most bodybuilders aren’t inter that the hard aerobics requires less
Approach to Cardio ested in achieving very high levels time than the less-stress but longer-
of aerobic conditioning. In any case duration approach.
The foregoing is in essence the high levels of aerobic conditioning Short-but-hard aerobic work
approach described in my book aren’t necessarily synonymous with produces benefits out of proportion
Beyond Brawn. It’s a simplified ap good health. The training involved to the limited duration of the work,
proach. There’s a lot more to aerobic in developing a very high level of due to the increased aerobic capac
training, however, than the simpli conditioning will almost certainly ity it produces. Improved aerobic
fied approach. For most people compromise your strength and phy capacity appears to be the key to
most of the time, the simplified sique progress. “Moderate” aerobic substantial cardiovascular health
approach is a fine option. That’s not conditioning yields lots of health benefits; it’s far more dependent
to say it’s the optimal approach. The benefits. on intensity of work than duration.
most important factor in aerobic For healthy bodybuilders who are Remember, if your cardio work isn’t
training is consistency. No matter mentally and physically up to the intense enough to cause an adap
how “optimal” an aerobic program task, the alternative is shorter but tive change in the cardiorespira
may be, if it’s not done week in and more intensive aerobic work—hard tory system, you won’t produce an

Combat Cardio
The training involved in

developing a very high level
of conditioning will almost
certainly compromise your
strength and physique
progress. Moderate aerobic
conditioning is best for
bodybuilders.
Model: Jeff Dwelle

increase in aerobic capacity—a duration easier stuff unless you’re
fact confirmed by peer-reviewed a novice and/or in very poor aero
research.1 bic condition.”
For hard aerobics, after warm The commonly used age-adjust
ing up, you need to push your ed maximum heart rate (220 minus
self hard (at up to 85 percent of your age) may not be accurate in
your maximum heart rate) for some cases. If you overestimate
only four minutes or so to pro your maximum heart rate, the 85
duce the appropriate stimulus. percent level could end up work
You could do continuous work ing you too hard, which might be
or interval training—say, alter dangerous. On the other hand, if
nating 20 seconds of very hard you underestimate your maximum
work with 10 seconds of rest, heart rate, you’re unlikely to train
perhaps eights “sets” of each. intensively enough to produce big
With a warmup of about five benefits from brief bouts of aero
minutes and a cooldown period bic work. You may want to take the
of similar duration, the whole guesswork out of your calculations
session could be a mere 14 min and actually discover your maxi
utes. mum heart rate with the help of a
Most people are likely to find cardiologist or other trained medi
that interval training makes it cal professional.
tricky to stay at the required Since working at a specific heart
heart rate. Before you try the in rate is critical, a reliable heart rate
terval method, spend a couple of monitor is essential so you know
months on the steady approach. precisely and immediately what
Progressively work up to the rate your heart is beating at. It’s
hard aerobics. Start at 70 per vital that you know right away if
cent and pick up the intensity you’re working too hard or not
gradually over several weeks hard enough and respond accord
to 80 percent, performing the ingly. You can get a basic heart-rate
aerobic work twice a week. After monitor for about $50. Considered
a few weeks at 80 percent, go up as an investment in your health
to 85 percent. But you must be that you’ll use for many years, it’s a
free of any risk factors such as very small cost.
hypertension. If you’re a novice With lower-level, longer-dura
at exercising and/or in poor tion aerobic work, immediate
cardiovascular shape, invest recognition of your heart rate isn’t
in at least a month or two of essential. To find out your heart
lower-intensity, longer-duration rate, just stop what you’re doing,
aerobics to condition your body count your heart rate for 15 sec
for something more rigorous. onds and then multiply that num
You should also get the consent ber by four.
of your physician before doing As with weight training, going
any type of hard aerobics, just beyond a certain level of aerobic
in case you have risk factors work at a sufficient intensity is not
you’re not aware of that would better and may even be counter
preclude such a stressful way of productive. In addition, the vol
exercising. ume of work required to stimulate
What about increasing aero substantial improvement appears
bic fitness? “There doesn’t seem to be a lot less than the exercise
to be any relationship between world commonly leads us to be
duration of training and increas lieve. Especially with hard aero
ing fitness,” Richard Winett, bics, two stints per week may be
Ph.D., of Virginia Tech’s Center quite sufficient to produce plenty
for Research in Health Behavior of health benefits. Three sessions
in Blacksburg told me. “Rather, could be overkill. If you want a
intensity as defined by percent third session, make it the lower-in
of oxygen consumption—more tensity, longer-duration style.
easily conveyed as a percentage As your conditioning and fitness
of maximum heart rate—seems improve, you’ll need to gradually
more important. So there’s really increase your pace of work (or
no reason to start with longer- resistance) (continued on page 236)

Combat Cardio
(continued from page 231) in order to

produce a given percentage of your
maximum heart rate. For example,
after a couple of months or so of
adaptation, the pace or workload
that used to produce your 85 per
cent rate will become just a transi
tion during your warmup on the
way to the higher level of work that
you need to produce your new 85
percent rate.
You may want to adopt the ap
proach recommended by Dr. Winett
and incorporate hard aerobics
twice a week as your only cardio
training: graded warmup of about
five minutes, the prescriptive four
minutes at 85 percent of maximum
heart rate and a graded cooldown of
at least four minutes.
To quote Dr. Winett:
“Separate this kind of very pre
scriptive cardiovascular training
[the ‘hard’ aerobics] from leisure
pursuits and recreation for fun and
burning calories. Easy walking,
hiking and swimming, yard work,
sports, etc., fill that bill and have a
lot of physical and psychological
benefits.
“Alternatively, a person could
combine them. For example, some
where within a 45-minute walk,
systematically do a graded warmup
for several minutes and then walk
Model: Dan Decker
stairs or a hill at the designated

prescriptive heart rate for several Gradually increase your pace as
minutes; then do a cooldown and your conditioning improves.
continue the walk.
“I think for a person who does hard they want to push themselves training, don’t expect the impos-
resistance training, it’s a huge mis and whether they start prioritizing sible. You won’t be able to handle six
take to use cardiovascular training cardiovascular work over weights. two-hour weight-training sessions
for calorie expenditure and fat loss. “Doing some decent cardiovas a week along with an hour of aero
That really requires long duration, cular training shouldn’t be optional bics daily unless you’re a genetic
and the data on fat loss is this: but part of the exercise equation. marvel. There’s a limit, and for most
Without prolonged higher-inten The notion that it will compromise hardgainers the basic template of
sity training there really isn’t much strength and muscular development two abbreviated weight-training
evidence for fat loss from cardio really applies only to long-duration, sessions and two or at most three
vascular training—and that kind very frequent and fairly intensive aerobic sessions each week is a
of training will surely compromise training.” good rule of thumb. Progress to that
strength. A better prescription is What specific type of aerobic level over time, if you’re a novice,
weight training for muscle mass, work you do will be influenced by and fine-tune the weight-training
brief cardiovascular training for how demanding you want the work and aerobic work to suit you.
fitness, modest caloric reduction to be, how much aerobic fitness you Whether you perform aerobic
[through diet] and more caloric want, whether you want to burn a work after your weight work to
expenditure through recreation. lot of calories and what condition minimize your number of train
“If people want to get a higher you’re in at the time. Accurately ing days or perform it on off days
level of fitness, it won’t be in the fre assess your current condition, de is an individual matter. Try it both
quency or duration part; it will de termine your goals, and then take it ways, and see which works best for
pend upon their responsiveness to from there. you—in terms of both results and
cardiovascular training (which has While you shouldn’t underesti convenience. If you perform the
huge individual differences), how mate your body’s ability to adapt to cardio work (continued on page 240)

Combat Cardio
It doesn’t take
Do your cardio work a lot of aerobic
after your weight- work to get
training session. substantial
cardiovascular
benefits.
Especially after a stint of hard

aerobics, be sure to perform a
graded cooldown. Take as long as
you need to wind down gradually
from the high heart rate to a point
where your breathing has returned
to normal. So during the cooldown
you continue to exercise but at a
diminishing intensity over four or
more minutes.
Editor’s note: Excerpted, with

permission, from Further Brawn by
Stuart McRobert, a 320-page book
that includes more than 230 ques
tions and answers on bodybuilding.
McRobert is also the author of the
new book Build Muscle, Lose Fat,
Look Great, available from Home
Gym Warehouse, (800) 447-0008 or
www.Home-Gym.com.
Reference
1 Winett, R.A., and Carpinelli, R.N.
Model: Tamer Elshahat
(2000). Examining the validity of ex

ercise guidelines for the prevention
of morbidity and all-cause mortality.
Ann Behav Med. 22:159–178. IM
(continued from page 236) after your

weight training, I recommend you
don’t do them back to back but wait
at least 20 minutes or so. That will
help you to do justice to the aerobic
work.
Before each aerobic session al
ways take a few minutes to warm
up, to enable your body to adjust to
the exercise. To do that, start your
chosen aerobic activity at a very
gentle pace and slowly pick up the
effort so that after five minutes or
so you’re right at the level of effort
Model: Tamer Elshahat
you’ve planned for that session—

i.e., moderate intensity (that keeps
you only slightly breathless) for 30 Doing weights first can help
minutes or so or much higher inten
you tap into fat stores faster
sity for just four minutes.
during your cardio.

Legends of Bodybuilding
The Golden Man, Part 2 by Rod Labbe

n Part I of “The Golden Man,” IM: I liked how you guys
Larry Scott reminisced about kicked butt during the climac
bodybuilding in the early tic fight scene.
1960s and how it propelled LS: We didn’t fake any of it! The
him from Pocatello, Idaho, to surfer boys hated the muscle guys,
the ’62 Mr. America competi- so we let off steam with that fight.
tion and international fame. Even the director got in a few good
In the conclusion of this punches!
Legends of Bodybuilding interview,
Larry candidly reveals how suc- IM: What lessons did losing
cess can cut both ways. Though the ’63 Universe to Harold Poole
twice named Mr. Olympia—in 1965 teach you?
and ’66—and on top of the muscle LS: Number one, and I can’t
world, he heard another voice call emphasize this enough, never be
ing. When he answered, his life— lieve your own publicity. The hype
and ours—were forever changed. said I was unbeatable, and I fool
ishly bought into it. Harold’s victory
IM: By 1963 you and Joe Wei taught me to avoid complacency,
der had formed a tight bond. especially in bodybuilding. At our
LS: Joe’s been instrumental in my level of competition any of the top
career as well as my life, and I can’t guys could’ve surged ahead—we
say enough good things about him. were that good.
Once he’s gone, bodybuilding will
have lost its greatest pioneer. IM: Did the loss accentuate
your inner doubts?
IM: Between ’64 and ’67, Joe LS: A better question: What
put the focus squarely on Larry didn’t accentuate them? I may have
Scott and created a legend. An been Mr. America and a Universe
exciting time? front-runner, but inside I was a
LS: Legend is a word open to mess—questioning, wondering and
interpretation [laughs]. I actually searching. The cycle went on and
stood by a busy magazine rack one on.
day, and not a single person recog
nized me—even though the news
stand sold Mr. America and Muscle
Builder. So much for legendary!
IM: While all this craziness

was unfurling, you appeared
with Frankie and Annette as
“Rock” in “Muscle Beach Party.”
How’d that come to pass?
LS: Pure happenstance. Right
place, right time. A call came in to
Vince’s [Gym, owned by Vince Gi
ronda] that American International
Pictures needed bodybuilders for
their next beach-party movie. A
bunch of us went down, and they
asked us to take off our shirts and
pose. End of audition. I spent the
next six weeks on the beach, sur
rounded by gorgeous ladies, and I IM: In ’64 you bounced back
got paid for it. What more could a even stronger.
young bodybuilder want? LS: The beat down is a great mo
tivator. Don’t let anyone tell you
Illustration by Larry Eklund
IM: You were easily thehe bbest- otherwise. It rattled my cage. All
built guy in Jack Fanny’sy’s mu
muscle th
through ’64, I worked with one goal
troupe. in mind: to win the Universe. I left
ckles as Jack
LS: Ha, ha! Don Rickles no thread hanging—like I’d done for
Fanny! So funny!! We wore pink the America, every angle would be
shorts with matchingg cape
capes. Ouch! looked at and carefully scrutinized.
On the big night I waited a while

THE GOLDEN MAN, PART 2
“Reaching the
Photographs courtesy of Gene Mozée

top is a strange
feeling, almost
like a hazy
dream.”
after they called my name. Slowly, as gangbusters. Winning the Universe

if unsure, I walked out, head down, meant your competitive career was
pausing before stepping onto the over, so I gave it my all.
posing platform. People were yell
ing, “C’mon, Larry, you can do it!” I IM: But not quite over—1965
nodded and smiled. It was just them would see one very important
and me, and I wanted to establish a title added to Larry Scott’s mus
connection. cle résumé.
LS: Mr. Olympia, yes. Entirely
IM: Were you nervous? Joe’s concept. He envisioned a kind
LS: Not one bit. I lifted both arms of masters contest that would bring
overhead, body in an S, and looked together all the retired Mr. Universe
up at an angle. The line from head titleholders. Not everyone liked that
to body was smooth and fluid. I idea. Bill Pearl, I remember, wanted
listened carefully to the audience; no part of it.
if they reacted positively to certain
poses, I held them longer. My rou IM: Who could’ve known? You
tine ended with a twisting side pose were standing on the cusp of
that shifted 180 degrees to another history.
twisting pose. I did a straddle shot, LS: We were blissfully unaware.
swung my arms around to a stand To us the Mr. Olympia was just an
ing position and went back to the other show.
beginning.
IM: You went into it as the
IM: A wonderful example of front-runner, and once again,
performance art. It snagged Harold Poole was your number-
you the title! one challenger.
LS: [Grins] I wanted to go out like LS: Harold possessed excellent

Larry Scott’s Magazine Covers Larry Scott’s Contest History
Muscle Builder, November ’60 1959
Mr. Idaho (AAU)
Mr. America, September ’61
1960
Mr. America, February ’62 Mr. California (AAU), Winner
Mr. California (AAU), Most Muscular, 1st
Mr. America, October ’62

Mr. Los Angeles (AAU), 3rd
Muscle Builder, December ’62 Mr. Los Angeles (AAU), Most Muscular, 3rd
Muscle Builder, June ’63 1961
Mr. Pacific Coast (AAU), Winner
Mr. America, March ’64

Mr. Pacific Coast (AAU), Most Muscular, 1st
Muscular Development, April ’64

1962
Muscle Builder, June ’64 Mr. America (IFBB), Winner
Mr. America (IFBB), Medium, 1st
Mr. America, November ’64

1963
Iron Man, December ’64 Mr. Universe (IFBB), Medium, 1st
Muscle Builder, March ’65

1964
Strength & Health, April ’65
Mr. Universe (IFBB), Winner
Mr. Universe (IFBB), Medium, 1st
Muscular Development, June ’65
1965
Mr. America, August ’65 Mr. Olympia (IFBB), Winner
Mr. America, February ’66 1966
Muscular Development, July ’66 Mr. Olympia (IFBB), Winner
1979
Muscle Builder, October ’66
Canada Diamond Pro Cup (IFBB), 9th
Muscle Builder, December ’66 Grand Prix Vancouver (IFBB), Did not place
Muscle Builder, July ’67

Muscle Builder, August ’68
LS: Thrilled, of course. it was very superficial. I never felt
Mr. America, February ’69 Winning does have a truly comfortable, really. The people
tendency to lift one’s conducting the interviews weren’t
Muscle Training Illustrated, February ’69
spirits. interested in what my heart felt or
Muscle Builder, June ’69 said. They wanted to hear about
IM: Muscle Build-
Muscular Development, March ’70
er, Mr. America,
Muscular Development, November ’71 Muscular Develop-
ment and Strength
Muscular Development, December ’72
& Health went ab-
Muscle Builder, August ’78 solutely bonkers for
you after that.
Muscle & Fitness, November ’82 LS: Reaching the top
Muscle & Fitness, May ’88 is a strange feeling, al
most like a hazy dream.
I did photo shoots and
genetics and knew a thing or two interviews, made a few
about balanced muscle. Before we more movies and even started a
went onstage, I looked at him, he small mail-order business. New and
looked at me, and I immediately felt exciting prospects presented them-
a pang of insecurity. He’d come in selves almost daily.
rock hard and ripped!
IM: When you did those inter-
IM: Yeah, well, Poole might’ve views, were you basically play-
been a formidable opponent, ing a part—the dignified Mr.
but the ’65 Olympia was your Olympia, Larry Scott? Or would
night, Larry. How’d it feel, know- you let loose?
ing you’d won? LS: Gee, let me think. Yeah. Yeah,

bodybuilding, not feelings. prospect of a good marriage, and
IM: And now? Is your guard I’m a firm believer that happiness is
down? found in family.
LS: It’s down. And there’s a good
reason. You and I have worked IM: Is that about when you
together several times, my friend. struck up your friendship with
We’ve established a strong emo Bill McArdle?
tional bond, quite unusual in the LS: What a character! I met him
realm of bodybuilding journalism. It one day at the beach. He’d just
flows from our mutual respect and breezed in from Texas. Bill was a
admiration, I think. You’re simply a nice kid, gracious and respectful,
great guy! Here’s to many more years and had a lot on the ball. We hit it
of a rewarding relationship. off right away and enjoyed each
other’s company. He was married,
IM: Ahem! Okay, I’m cool, I’m and I was married. Then, I wanted
cool. Did you plan from the get- to break up with my wife, and I—
go to defend your Olympia title?
LS: Yes, but only once. My win IM: Hold on! You don’t mean
ning streak couldn’t go on forever, breaking up with Rachel?
and after Joe introduced me to Ser LS: Oh, no. I was married before,
gio Oliva backstage, I saw a new era and it’s all because I got my hair cut
dawning. by Jay Sebring.
IM: Ever regret the decision to IM: Jay Sebring. Murdered

retire so early? with Sharon Tate, right?
LS: I’ve never regretted any body LS: Right. A tragedy. Jay said I had
building decision, not even retire a great body, but my hair looked
ment at age 26. Wish I could say the terrible. So he cut it for nothing, and
same thing about life! the change was amazing! I couldn’t
believe the man in that mirror was
IM: Reaction to your retire me. I felt like a whole new person.
ment ranged from anger to I went to a party one night and
utter astonishment. I couldn’t danced with every available lady
believe it—my hero, gone! Nah, there. A Japanese girl walked up and
had to be a rumor. said, “Don’t you want to dance with
LS: I’d been competing for 10 me?” Well, sure! We danced, and
years and was feeling the strain. that’s how it began.
Bodybuilding stardom is an illusion. She totally entranced me. Sharp
Fame is fleeting. It can’t be touched as a tack and so sexy! But since I was
or held and won’t console you when a virgin, I didn’t know much about
you’re down. I was looking at the the physical side of things, and—

and wanted an abortion. I couldn’t
have that on my conscience, so we
got married. Before the first week
was out, I realized we’d made a ter
rific mistake. Both of us were very
immature. Constant fighting and
arguing. She kept telling me to find
somebody better, but it’s hard to
break up with someone you love.
IM: No baby?
LS: Nope. It was all a ruse. After a
tumultuous five years, I finally threw
in the towel.
IM: I think I’m getting a scoop

here.
LS: It wasn’t publicized back then.
Marriage was bad for a bodybuild
er’s image.
“I’ve never IM: When did you and Rachel

meet?
regretted any LS: Five years later. Our first
encounter was so unusual, most
bodybuilding people find it hard to believe. I was
driving to the gym one day and saw
decision, not this beautiful Japanese girl wait
ing for a bus. Something told me,
even retirement “You just passed your future wife.”
at age 26.” I flipped a U-turn and drove up
alongside her, ready to make a good
impression: bleached hair, big arms
and a smile on my tanned face. She
looked over the top of my little red
Porsche and didn’t even notice me.
The bus came, she got on, and that
was it!
IM: I love these stories.

LS: And this one has a happy
ending. On October 29, 1966, Ra
chel and I were married, and she’s
proved to be worth every ounce of
effort I put forth. Each day, I love her
more and more.
IM: What happened to Bill?

start to make out, and I’d only go LS: He and his wife, Rose, were
IM: Wait one cotton-pickin’ so far. Then one night she asked, having problems and broke up. We
minute! The world’s most desir “Aren’t you a man?” I guess I couldn’t agreed to room together and rented
able man, known for his boy- have my manhood challenged and a place in North Hollywood, a little
next-door sex appeal, was still a did the deed, half-expecting God to ways from Vince’s. I worked, Bill
virgin? strike me dead with a lightning bolt. worked, we trained. It was an eq
LS: [Laughs]. Listen, I was far But He spared me, and it became uitable, fun arrangement. We even
from worldly. The Mormon faith easier. Soon, I was just enjoying the started going to an acting class.
preaches abstinence before mar intimacy and ignoring the guilt.
riage. IM: Bill McArdle is one of
IM: Why marriage, though? those names from the ’60s that
IM: And this girl put a tiger in Seems like a drastic step. everybody recognizes but no-
your tank? LS: I fell for one of the oldest body really knows.
LS: Wow, she was irresistible! We’d lines: She was supposedly pregnant LS: Bill had a keen brain and

“I’ve had feelings of,
‘I miss my moment
in the sun.’ But I
also remember why
I stepped down.
Happiness
isn’t found
onstage.”
wouldn’t let me get away with any miss that. I miss my moment in
thing. I’d tell myself little lies, and the sun.” But I also remember why IM: Well said. And I’d like
he’d call me on every single one of I stepped down. Happiness isn’t to add one more thing: Larry
them. It was very unusual for people found onstage. I’d already blown Scott’s a genuine legend, and
to catch me. one marriage, I wasn’t gonna blow there aren’t too many of those
another one. It was time to put around in these tired times.
IM: And the acting thing? contests and such aside and look to LS: Thanks, Rod. Working with you
LS: It didn’t interest Bill much, another, more fulfilling future. is one of life’s joys. And a tip of my
but I stayed until the teacher threw hat to IRON MAN for giving us old
me out. [Laughs] IM: Was your physique a prod fellas some space!
uct of its time?
IM: Before or after “Muscle LS: Yes, 100 percent. If I were Editor’s note: Larry Scott’s Web
Beach Party”? competing today, my situation site is www.LarryScott.com. Also visit
LS: After. Because of that one would be so much different. Frankly, his Yahoo group at http://groups
movie I thought acting was the best I don’t think I’d stand much of a .yahoo.com/group/larryscott. IM
and easiest way to make money. chance!
I earned more playing an almost
extra than I had in three months on IM: Was size always the ulti-
my engineering job. mate goal?
LS: Always. We never trained for
IM: You and Bill eventually aesthetics. I desperately wanted
parted ways. Was it acrimoni to pack on beef. My physique was
ous? the result of much experimenta
LS: No, I wouldn’t say that. We’d tion, switching exercise methods
just reached a point where we didn’t constantly and trying to find the
see eye to eye, and he moved out. combination that would produce
Not long after, I met Rachel, and a optimum results.
whole new chapter opened up in
my life. IM: Can you sum up your ca
reer? What’s the Scott legacy?
IM: Forty years ago this au LS: My legacy? Gee. I guess it’s
tumn you left the competitive that I was dedicated and deter
spotlight. Has there ever been a mined. I also understood the uplift
moment when you looked back ing power of dreams—how a goal
on it with a modicum of sad can encourage and inspire. It saw
Neveux
ness? me from Pocatello and Mr. America

LS: Sure, I’ve had feelings of, “I to the Olympia stage and beyond.

Jerry Brainum’s
Bodybuilding Pharmacology
GH and
temper, and he once challenged the Barbarian Brothers to
meet him in the Gold’s parking lot—and it wasn’t just for a
talk. Lyle looked downright scary when he got mad, with his
face turning crimson and his eyes appearing to be that of a
the Big C
madman.
But when I last saw him at Gold’s Gym, he was anything
but mean and scary. At 6’3” and 255 pounds, Lyle played 15
seasons as a defensive end for the Denver Broncos, Cleve
land Browns and Los Angeles Raiders. He was twice named
Shortly before his death in 1992, Lyle Alzado was a piti All-Pro, having compiled 97 sacks in 196 games. Yet, despite
ful figure. I saw Lyle at Gold’s Gym in Venice, California, that impressive athletic record, what Lyle is best remem
not long before he died, and I was shocked by his appear bered for today is his admission that he used anabolic drugs
ance. He was wearing a bandanna to conceal the total hair for 30 consecutive years, starting in college to the end of his
loss that resulted from chemotherapy treatment of T cell playing days. Even more significant than that, however, were
lymphoma, a relatively rare brain tumor. When his eyes Lyle’s public statements that the long-term drug use was
met mine, I asked him, “How’s it going, Lyle?” A seemingly responsible for his cancer.
needless question, considering that the man standing be I interviewed and wrote an article about Lyle in 1990. At
fore me was a shadow of his former self. “I’m doing great,” the time he was envisioning a comeback to professional
he replied. The truth was, however, that Lyle died about football. The odds seemed against him, since he was 40
two months later. years old at the time. On the other hand, he physically
Although he had a reputation as a fierce professional looked to be in the best shape of his life. I witnessed a photo
football player who seemed to relish sacking other players session for the article, and Lyle looked truly impressive—
with brute force, off the field Lyle was a quiet, gentle guy. hard and muscular with no fat anywhere.
But not if you crossed him. In his heyday he had a violent Off-the-record Lyle confided to me his newfound “secret.”
Although he had used ana
bolic steroids for 30 years, he
had just starting using human
growth hormone, and he felt
that the addition to his drug
regimen was the source of his
impressive body composition.
According to Lyle, it was the
GH that burned off nearly all
his bodyfat. He even felt that
it made the many injuries he’d
sustained playing football
far less painful. To say that
Alzado was optimistic during
our talk would be putting it
mildly.
Fast-forward two years
later. Lyle looks like a man 30
years older than his chrono
logical age. He walks slowly.
Lyle has told the press that
steroids are what did this to
him, and he regrets using
them. He embarks on a jour
ney to spread the word about
the dangers of drugs, hoping
that his example will deter
others from his fate. Privately,
however, Lyle confides that
it was probably the growth
hormone that led to his medi
Weight training can cal problems, since he’s found
Neveux \ Model: John Cowgill
enhance growth hormone out that GH can activate a

production, but does latent tumor. He thinks that
that increase the risk of it was his more recent GH
cancer? use that pushed him over the
edge, though steroids were by
no means innocent bystand
ers. He died in May 1992.

Lyle was convinced that GH was the
primary cause of the cancer that eventu
ally killed him. On the surface that wasn’t
an unreasonable assumption. Medical
texts noted that while GH wasn’t known to
cause cancer, it would likely promote the
growth and spread of an existing tumor,
especially in the brain. So the question
arises: Does growth hormone use lead to
cancer?
The question is particularly pertinent
because insulinlike growth factor 1 (IGF
1), another hormone that’s considered
the main anabolic linked to GH use, is
stimulated by GH. GH promotes the syn
thesis and release of IGF-1 from the liver.
IGF-1, in turn, as the name implies, is
both a growth factor and similar to insulin
in structure, although it differs from in
sulin in physiological activity, with some
overlap (IGF-1 can interact with insulin
receptors).
Among other functions, IGF-1 pro
motes cell division. Cancer is a process
involving uncontrolled cellular division.
It stands to reason then that high levels of
IGF-1 and cancer are not a healthy com
bination. Many scientists have linked high
Neveux \ Model: Justin Balik
levels of IGF-1 to certain types of cancer,

Consider this: No direct cause
including breast, prostate and colon can and-effect relationship has ever
cer. The big debate in medicine revolves been established between rapid
around a medical chicken and egg theory; growth during youth and GH- or
that is, does the IGF-1 promote cancer,
or do existing tumors somehow stimulate
IGF-1 synthesis?
Having a high level of IGF-1 would cer
tainly help cancer cells survive and spread. Among other and other related problems. While subsequent studies
things, it derails a cellular suicide cascade known collec disproved the relationship between GH and leukemia in
tively as apoptosis. In the brain that’s a good thing, since children, other research showed that women who experi
IGF-1 aids in the survival of neurons. The same appears to enced rapid growth during adolescence had a 30 percent
be true for cells in the heart. People who become deficient increased risk of breast cancer when they were young and
in IGF-1 as they age experience increased brain and heart a 40 percent increased incidence after menopause. Simi
degeneration. With cancer cells, however, that normally lar studies exist for men too; men who go through rapid
beneficial aspect of IGF-1 function works against us. height increases during their teen years have a higher rate
By helping to keep cancer cells alive, IGF-1 also pro of prostate cancer (20 percent) and colon cancer (20 to 60
motes their proliferation and spread, or metastasis. Can percent).
cer, no matter what type or where, is most dangerous when On the other hand, no direct cause-and-effect relation
it spreads, explaining the frequent admonitions to detect ship has ever been established between rapid growth
cancer in its earliest stages, when it’s most amenable to during youth and GH- or IGF-1–promoted cancers. Other
treatment. The cell survival aspect provided by IGF-1 is factors could also play a role, including increased sex hor
so potent that it can even overcome the effects of chemo mone release, which peaks during teen years and is also
therapy. Cancer cells are normally highly susceptible to related to bone growth. The increased caloric intake typi
apoptosis, but the presence of high localized levels of IGF cal of teen years is still another factor known to positively
1 stops that process. influence height. Indeed, a current controversy involves
Animal studies show that when cancer cells are de administering GH to teens who are considered short for
prived of GH or IGF-1—or when the cellular receptors for their ages but aren’t deficient in it. Some people even resort
those hormones are blocked—the cells rapidly die. Studies to using GH in the hopes that increased height may lead to
involving animals on highly restricted-diets also show far an NBA career.
lower rates of cancer, and they are typically deficient in Lyle Alzado wasn’t the only person who linked GH use
IGF-1 and GH. to cancer. One top bodybuilder a few years ago became ill
Years ago some studies implicated GH therapy in with leukemia and told many that he considered his GH
causing a higher incidence of leukemia in children. The use to be the cause. He felt sure that his previous use of
children involved had been given GH to treat dwarfism anabolic steroids and other drugs played only minor roles,

Jerry Brainum’s
Bodybuilding Pharmacology
One problem with the GH-leads-to-cancer theory is

that GH is a potent stimulator of T cells, the same
immune cells that protect against tumors.
if any. Luckily for this man, he sur The problem with that theory is have a higher-than-normal rate of
vived his cancer. He may have been that GH is a potent stimulator of T colon cancer. Yet they don’t experi
partially correct in his assessment in cells, the same immune cells that pro ence higher rates of other cancers than
that he probably harbored genes that tect against tumors. People who are other people.
set him up for leukemia, and the GH deficient in GH show a complete reju That may be explained by the recent
turned out to be the trigger. venation effect in their immune func finding that high insulin levels ap
Studies published recently show tion after undergoing GH therapy. pear to play a role in promoting colon
no increased incidence of cancer in In addition, consider what happens cancer. As noted above, high IGF-1 can
people who undergo GH therapy. But to older people who are deficient in interact with insulin receptors in the
note that the goal of such therapy GH and IGF-1—brain degeneration colon, stimulating tumor growth or
is to offer GH replacement dosages and loss of heart function. Those are possibly converting benign growths in
to people who are deficient in it, as definite pathological conditions not the colon to invasive cancers. A drug
determined by their circulating levels related to the aging process. Thus, called pegvisomant, which blocks cell
and related symptoms. The hope is the notion that the body depresses receptors for GH, wipes out colon can
that when the missing hormone is GH release as a form of protection is cer in animals when used in conjunc
restored to proper levels, the symp ludicrous. tion with conventional chemotherapy.
toms will abate and the quality of life Still, a number of studies show that So what’s the truth about GH and
will improve. those who have the highest levels of cancer? GH does not cause cancer, but
The dosages in the treatment pro IGF-1 seem to also show the high the product of GH, IGF-1, may help
grams were determined by trial and est incidence of prostate, breast and existing cancers grow and spread. The
error. Early dose levels proved too colon cancers. People afflicted with unanswered question is whether it’s
high, leading to a number of side ef acromegaly, which is caused by a the normal IGF-1 produced in the body
fects, including water retention, joint small tumor in the pituitary gland or the kind that’s locally produced by
pain and carpal tunnel syndrome. that results in excess GH release, do a tumor that causes the effect. What
The doses today are just is known is that IGF-1
enough to replace what’s allows cancer cells to
missing. That avoids the survive. If you harbor a
side effects for most peo dormant tumor some
ple, though not all. The where in your body,
big question is whether and you’re exposed to
it’s wise to return GH a carcinogen that turns
levels of older people to the tumor on, IGF-1 in
those that mimic youth large amounts will help
Some scientists sug that tumor survive and
gest that a lowering of spread.
GH with age is a normal Another thing to
physiological protective consider is that the
response. The theory is replacement doses of
that the immune cells GH do not cause cancer
that normally protect in any known way. That,
against tumor forma however, cannot be
tion dissipate with age, said about the unusu
which explains why older ally high doses used by
people have the highest many bodybuilders and
incidence of cancer. It other athletes. While
also explains why teens, even high levels of GH
who show the highest won’t cause cancer, it
levels of GH and IGF-1, could possibly ensure
rarely get cancer—their the survival and spread
immune systems protect of an existing one.
Neveux \ Model: Frank Zane
them. Since GH and Insulin added to the

IGF-1 are known tumor brew only makes things
stimulators, it’s believed worse, since insulin is
that the body lowers their GH production declines with age. Is it a protective mechanism also an established pro-
release to protect against to keep cancer at bay, or is it one of nature’s ways of motor of cancer when
cancer formation and compromising immunity to ensure our mortality? used in high doses. IM
spread.

Eric Broser’s
If you find something on the Web that IM readers should know about, send the URL to Eric at bodyfx2@aol.com.
>BrinkZone.com
William Brink is one of our industry’s foremost
authorities on diet and supplementation. He’s
been interviewed right here in the pages of IRON
MAN [June and July ’01] and has written such
popular e-books as Priming the Anabolic Environ
ment and Diet Supplements Revealed. But that’s
only the beginning of what you’ll find at this awe
some site. Check out Will’s extensive Q&A sec
tion, in which he covers such topics as hair loss,
the next breakthrough in fat burning and, umm,
penis enlargement (not that any of us need that).
And if you truly wish to educate yourself on subjects that could have a profound effect on your
training, health and body composition, click on “Online Articles” and feast your eyes on the
discussions Will presents on subjects like “Nutritional Myths That Just Won’t Die” and “The
Simplest Weight-Loss Tips No One Follows.” He has been a personal consultant to many top-
level bodybuilders, helping them get in shape for competitions or gain more mass in the off
season. If you’re interested in getting Will’s help with your own diet and training, there’s info
at the site on how to set up a one-on-one consultation. So, as you can see, where there’s a Will,
there’s a way—to get big and ripped!

>IronManMagazine.com
>BuildingMass.com
With hundreds of bodybuilding and fitness
discussion boards to choose from, it can be
hard to decide which one is best. What sets a
board apart is its members. If you like to post on
boards that have lots of drama, gossip, fighting
and rumors, then BuildingMass.com is not the
place for you. However, if you enjoy a truly sup
portive, family atmosphere, where everyone is
treated as an equal, no matter what his or her
level, then you may want to settle in here. This
site has all of the common sections found on
most discussion boards (training, nutrition, chat,
Not to be self-serving, but this magazine is doing something on photos), plus some interesting areas. One called
it’s Web site that is very cool, and you need to know about it. Now Injury and Rehab is moderated by a chiropractor
you can find many of its best features, in full color and just as they and physical therapist who works with body
appeared in the magazine, as downloadable PDF files. You’ll find the builders and athletes from high school age to the
link to the PDF library on the home page. Click it and before your pro level. There’s also a forum devoted entirely to
eyes you’ll see a page with thumbnail pics of each feature opening,
the Power/Rep Range/Shock training program
along with its title and a synopsis of what it’s about. You can even
preview the feature in your browser first, and if you like what you that has been featured in IRON MAN. Registra
see and read—dramatic photos, great info—download the full fea tion at BuildingMass.com is free, but the wealth
ture to your computer. Collect them, share them with friends and of information you can find there is invaluable.
keep them handy for reference and motivation. What a great idea!
>DavanaMedina.net >http://forum
This is the official site of reigning Figure Olympia champ Davana .bodybuilding.com/
Medina. If you’re a fan, you’ll definitely want to add it to your favorites
showthread.php?t=443337
list. On it you will find Davana’s contest history, as well info on her up
coming appearances. She also offers a free gallery with some pretty
Every so often I run across a forum filled
sexy pics—although if you want to shell out a little cash and become with funny or interesting stuff. In this case
a member of her site, you’ll have access to what I’m sure are even both bases are covered. “Bodybuilding Pictures
steamier photos of this fitness diva (just don’t let the wife or girlfriend That Make You Wonder,” found at Body
see the credit card bill). Two of the coolest aspects of the site are the building.com, has loads of photos submitted
downloadable wallpapers for your computer and the candid photos by visitors—a lot of them shots of Arnold that
of Davana’s friends and family. I like it when pro athletes show a bit I’ve never seen before: making ridiculous faces,
of their personal side. A couple of in line at the water fountain at the old Gold’s
things that I think are missing are Gym, face to er, um, face with bare breasts,
and more! Lots of the pictures submitted don’t
a little more personal info about
involve Arnold, though: an array of synthol-in
Davana and maybe some training
jected lunatics and weird exercises, to name a
and diet tips from her (that may be
couple of categories. Just click on the little jpg
in the works, as the site states that icons, and
it’s being updated). Oh, and we I guaran
could use a few more free pics (yes, tee you’ll
we are cheap—but very lovable). be enter
One thing’s for sure, however: Just tained!
looking at images of this gorgeous Warning:
woman is as effective as any prod Some
uct on the market in raising natural photos are
explicit.
testosterone levels. DavanaMedina.
net: a replacement for steroids? IM
Hmm.

Lonnie Teper’s
NEWS &ViEWS v
’06 Arnold Classic Branch
Warren.
The Blade
Cuts Up the
Field Dexter
Jackson.
Warren Is Biggest Surprise
He says that after a year’s layoff he was at his
all-time best. Don’t know if I can agree with that, but
Dexter Jackson was definitely dazzling enough to
defend his Arnold Classic title, flexing his 5’6 ½”,
205-pound body to a unanimous victory in Colum
bus, Ohio, and picking up the $100,000 first-place The Blade
check, a brand-new Ford Expedition (instead of the and the Oak
usual Hummer) and another Audemars Piquet watch talk cuts.
worth $20K.
Did I say 205 pounds? That’s how the Blade was
listed for this one, and that’s just about the weight
I’ve argued that he’s carried during the past few
seasons (he said he was 225 to 230 in ’04 and ’05).
Okay, he might have been 212 to 215
onstage, but I will continue to use Shawn
Ray as my point of comparison.
Balik
At about the same height, Shawn
always weighed between 205 and 210
pounds and had rounder, fuller muscle
bellies than Dexter; no way was Jackson
ever 15 to 20 pounds heavier than Ray. Marvelous
So, what does it all mean? Nothing. Melvin.
Absolutely nothing. It ain’t about the
weight; it’s about the quality, the balance,
the sharpness of the muscles. Giving
Dexter straight ones across the board,
the magistrates left no doubt as to who
they thought the champ was, and the rest of the bodybuild
ing world could have no
doubt that the Jackson
ville, Florida, ace is still
Find thousands one of the world’s pre
of photos from mier physique artists.
Jackson’s victory was
the Arnold no surprise; Branch
Classic at Warren’s runner-up
finish was. Warren was
GraphicMuscle.com coming off a splendid
’05 season with back
to-back wins at the Europa and Charlotte Pro shows and
an impressive eighth-place finish in his Mr. Olympia debut.
But, with such highly acclaimed vets as Jackson, Gustavo
Balik
Badell (left) and Martinez.


IRON COVER SEEING RED—
TALES— STORY— Why does this
He couldn’t Who was the man rate a whole
move it an hottest babe bevy?
Inch. at the Arnold Page 271
Page 272 Expo?
Page 271
Badell, Victor Martinez, Lee

Priest and Melvin Anthony in the
event, a top-six ending seemed like
a solid goal for the Warren.
As it turned out, Buffed Branch
was the only guy in the 15-man
field who brought a vastly improved
package to the stage. At 5’6” and
Lee Haney 240 pounds of granite muscle,
and Arnold. including some of the wickedest
wheels in the game, Warren will
never be confused with Anthony
Pushups, or Darrem Charles. But the man was
Calypso- downright freaky and, the new mandate
style. that the judges must look for a “prettier”
physique notwithstanding, Warren was
the chief of beef and was rewarded to the
tune of $60,000. Branch was also honored
with the Most Muscular award—and rightly
Super so—which gave Dexter some anxious mo
Lee. ments from the time Warren took posses
sion of the trophy, a large goblet created
by Joska Crystal.
“I won the Most Muscular last year,”
said Jackson, “and the winner of that usu
ally wins the show, so I was a bit nervous
when Branch got the award.” Hey, it’s
good to keep everyone guessing, Blade.
Martinez and Badell followed Warren in
the placings; neither was crisp enough to chal
lenge Jackson for the title. I’d say Victor was five
to seven pounds too heavy, Gustavo at least the
same. The Freakin’ Rican started out slowly at
the judging and got harder as time went on, but
by then it was too late and fourth place was his
Emcee eventual fate.
L.T. Jim Lorimer and Speaking of Melvin Anthony, this guy has an
son Bob.
Balik
absolutely beautiful physique and could have

challenged for the crown in my book. I know, I
know, many point to his flaws in the calf, chest
and glute areas. Not thick enough. Not wide enough. Hell, I say the over
all flow of the man’s total package makes him marvelous, for sure.
Anthony did pocket $22K, though, with his fifth-place finish and as the
repeat winner of the Best Poser award. Can anyone possibly beat Melvin
when it comes to the entertainment round? Do you hear me, Vince Tay
Go, lor?
Zydrunas, Lee Priest, coming off his big win at the IRON MAN two weeks earlier,
go!
was a surprise in sixth; I thought he was in good shape and could have at
least duplicated his fourth-place finish of last year. His Superman costume
Photo courtesy of Classic Productions
Photography by Bill Comstock
at the finals, though, complete with the red boots, earned my award for
Best Wardrobe at the Classic. Of course, Lee had to cut the boots down
the back to fit his monstrous calves into them.
Mustafa Mohammad, who was ticked off about his sixth-place finish
at the IRON MAN, was in an angry mood in Columbus when he found
out he’d just missed an Olympia-qualifying spot by taking seventh (the
top six qualified for the Big Dance). Mustafa is a very good bodybuilder,
with some very impressive bodyparts—like a huge chest, legs and bi

ceps—but was not sharp enough in the minds of the judges to land in the
top six. Hang in there, Mustafa, you’ll make the Olympia lineup this year,
I predict.
Darrem Charles (eighth),
Toney Freeman (ninth) and Troy Amanda
Alves rounded out the top 10. Finn at the
(I had Toney higher in the plac controls.
ings with his very balanced 6’2”,
280-pound frame.) David Henry
(11th), Ahmad Haidar (12th),
Johnnie Jackson (13th), Kris
Dim (14th) and Chris Cook
(15th) completed the
field.
A special moment Smokin’ Shawn and
Joe. Lon.
took place when Arnold
came to the podium to
present Lee Haney with
the Arnold Schwar
zenegger Lifetime
Achievement Award.
Haney, who retired at
31 with eight consecu
tive Mr. O crowns to his
name, lives outside of
Atlanta and devotes his
time to helping out young
boys without fathers at his Harvest House. A great man hon
ored with a great award. Congrats, Lee, you’ll always be large
and in charge to us.
Speaking of great—how in the hell do those dudes known
as the Calypso Tumblers do that stuff? I mean, when one
guy wrapped himself up into a ball and starting doing pushups
on the floor—talk about bringing down the house. This one
was filled with nearly 4,000 screaming fans.
It was a fun contest, and I was happy to return to the
podium as emcee after a two-year stint on the pay-per-view
broadcast team. It marked the 10th year I’ve hosted the
Arnold Classic, and getting back in front of the live crowd
reminded me just how much fun it is—and how much I’ve
missed being there.
The Arnold Strongman competition, the final event of which followed
the bodybuilding finals, remains a popular part of the evening. Zydrunas
Savickas of Lithuania won four events to capture his fourth straight title.
Talk about large and in charge!
Hats off once again, natch, to Arnold’s partner in the venture, Jim
Lorimer, and to all of Jim’s staff (way too many for me to mention), who
continue to show the true meaning of a “class act.”
ADD ARNOLD CLASSIC—My award for the Most Creative folks at

the Classic goes to Shawn Loevenguth and his Live Technologies Inc.
crew (including Carrie, Karl, Amanda, Adam, Jocelyn, Steve and
Jamie) for the set design: a movie theater with posters of all the body
building magazine covers lining the backdrop.
Live Technologies, by the way, is involved in or produces more than
800 events annually across the United States, ranging from concerts to
theatrical productions, corporate theater, special events and, natch, the
Arnold Classic. Loevenguth, who has worked with Jim Lorimer for more Sly and
than 12 years on various portions of the huge Arnold Fitness weekend the
(this was his 10th year in charge of producing the Classic), was the man family
Instone.
in charge with regard to video, lighting, set design and construction, See page
audio, truck crew for the pay-per-view, show scripting and management. 273
The team created two complete sets, one for the women’s competitions
on Friday night and one for the Arnold Classic finals on Saturday. During
the year up to 20 set designs are submitted until the final is chosen.

In addition to the Friday- and Saturday-night shows, Shawn played
a major role producing the first-ever Gracie Fight Championship, held
Friday night at Nationwide Arena. In addition to designing a large
Brazilian-and-Japanese–flavored set, he handled the lighting (more
than 350,000 watts), sound, video, PPV TV crew, event logistics and
management. To my knowledge, this is the first time there have ever
been back-to-back PPV shows at two separate locations at the AFW,
but Loevenguth and his crew were up to the challenge.
The two people I’ve worked the closest with in the past few years
have been Shawn and Carrie Roller, and, let me tell you, they are
cool, calm and collected at all times. That, of course, is a necessity
if you want to be successful in such ventures, which can get kinda
wacky (as in superstressful) at times.
Bev, Balik and Now, if I can just get Shawn, who won a shape-up challenge I
Debbie A. threw at him a few years back (he lost more than 30 pounds using a
diet featuring Muscle Meals), to spend less
time on building the set and more on slim
ming down the bod, I’d be much happier
for him. So, Loevenguth, the challenge is
on again. Send me a before pic or two,
and you’ll have 12 weeks to turn into the
new you.
SMOKIN’ BANQUET—I couldn’t be

lieve my eyes when I saw who was about
to join my table at the postcontest ban
L.T. and quet. It was Smokin’ Joe Frazier, one of
Jay. the greatest boxers of all time and, as he
reminded me in a poem minutes after we
Dorian introduced ourselves, “‘Float like a butter
checks it fly, sting like a bee’; I’m the guy who beat
out. Muhammad Ali.” Joe then broke into
his version of “Mustang Sally” and gladly
Mervin and the signed autographs and took pictures with
Rachel cover.
the horde of fans who quickly moved over
to our area when they realized who was
sitting there. Frazier was in town to receive
an award at the Friday night fights and happily
stuck around for the weekend.
Yes, Smokin’ Joe did beat Ali—and we were
but four days from the anniversary of their clas
sic bout, which took place March 8, 1971. (Was
it really 35 years ago?) and which I watched
on a screen from the balcony of the Pasadena
Civic Auditorium.
Of course, Ali came back to defeat Frazier
twice, taking a two-one edge in their series of
classic battles. I met Ali in 1973 at East Los
Angeles College; more than 30 years later I
Another Shawn.
got to spend an hour or so with Smokin’ Joe
in Columbus, Ohio. You just never know who’ll
show up at an event connected with the name Schwarzenegger,
do ya?
UP, DOWN AND ROUND THE ARNOLD EXPO—I could

only get to the expo on Friday, but the place was packed (Sat
urday is always the biggest day). As always, the scene was a
who’s who in bodybuilding, fitness and figure. I spent four hours,
accompanied by Bill Comstock, interviewing many of the
celebs in attendance; here’s a small look at what was happen
ing: IRON MAN Publisher John Balik and staff member Mervin
Petralba were manning the IM booth, handing out copies of the
April issue, which featured Rachel McLish on the cover. Need
Ron and his bevy. less to say, the 8,000 copies they’d brought were gone by the

end of the day. Balik greeted many of the biggest names in the industry,
including six-time Mr. Olympia Dorian Yates. Bev Francis and Deb
bie Albert were also among the more recognizable
visitors. On the subject of Rachel, since the interview
was published, I’ve received so many requests for
info about her that those queries can now go di
rectly to McDish instead of me. You can write to her
at RachelMcLish@invitationentertainment.com.…
Mega-popular Jay Cutler, going about 290, was
swamped at the MuscleTech booth and showed me
what he’ll do to me “if you don’t pick me in the News
Lift Studios
& Views to win to the Olympia.”… Jay’s nemesis, Bill Wilmore and
eight-time Mr. Olympia Ronnie Coleman, was sur A pair of Rons. Don Long.
rounded by a bevy of beauties in red dresses, and
assured me that not only will he take the crown to
set a new record of nine wins this year, but he’s going
for 10 in a row in ’07 as well. He looked extremely
happy (like, why wouldn’t he be?) and admitted, “It
feels great to be king.”… The Vyo-Tech area had
its share of stars—and babes—with Shawn Ray,
Melvin Anthony and Bill Wilmore hanging out and
figure competitors Mary Jo Cooke and Lisa Bick
els drawing second and third looks in their shiny, ah,
form-fitting black outfits. Don Long, the ’95 National
champ, appeared joyful and healthy as he stopped
by to congratulate Wilmore on his Nationals victory,
which came a decade after Don’s. Richard Sandrak
was also in the booth, spreading the word about his Sandrak flexes.
starring role in the flick “Little Hercules.”… More hot
babes: Gerard Dente was
with one at his MHP booth,
and it just happened to be
Kristen Arntz, the former Bickels and Cooke.
wife of pro bodybuilder
Jason Arntz. Kristen has
been competing in figure
for a couple of years now;
keep an eye on this rising
star. Gerard showed me
no respect, though, when
he doubted I could lift the
172-pound Thomas Inch
dumbbell he had on display.
As you can see, it was like
a man playing with toys, a
toy that probably only nine Vince the
people in the entire expo Prince.
could lift (the circus dumb
Sherry Goggin.
bell lift—even heavier than
the Inch—was the final event of the strongman contest).… Dente
Add babes department: Wow, did Sherry Goggin look and
splendid at her usual post at the Pinnacle booth. Do you Arntz.
ever age, girl?... On the subject of people who never age,
Vince Taylor was the talk of the town. He’s turning 50
in August but could pass for someone 15 years younger.
Vince the Prince, who returned to the competitive stage
at the Australia event two weeks after the Arnold, did a
good job as the color commentator on the Classic pay-per-
view.… Lou Ferrigno, joined by daughter Shawna, was
at his usual slot at the Weider booth. I congratulated him on his
new appointment as a Los Angeles County Reserve Deputy Sher
iff.… Flex Wheeler, CEO of Flex Wheeler Choppers, was on hand
with one of his beautiful bikes.… Noah Steere, at 6’7” and 375
pounds, was again the largest man in the expo, at least from what
I saw. I tried, for the 10th time, to get Noah to come out of retire
L.T. tackles the
Inch dumbbell.

Ferrigno.
ment, to no avail. Think I’m going to argue with this
guy?… Rich Gaspari’s Gaspari Nutrition booth was
loaded with workers and fans. Rich and his lovely wife,
Liz, added Cathy Le Francois to their team last year,
and the lady with the bluest eyes in the land has done
a great job for them.… Danny Padilla, a lean and
mean 54 years old, still packs some wicked
biceps and was a hit with the fans, who
fondly remember the original Giant Killer.…
Super expediter Steve Stone and standout
promoter Pam Betz were spotted along the
way, probably talking about kicking butt at
this year’s Junior Nationals, which Pam is
putting on.… Franklin Roberson shed his
shirt at the urging of some crazed journalist
and gave the stunned but extremely happy
fans a look at the “new Ripped Roberson”
he plans to display in ’06.… I can’t believe
Padilla’s gun. people think Ron Avidan, the creator of
GetBig.com, gets too close to
Lift Studios
the athletes with his defensive

Ron and postings on the site; I mean,
Dina.
the man wouldn’t even get near
sexy Dina Al Sabah at Jason
Dhir’s big postcontest bash.
And there was even a Ron look-
alike in Columbus, complete
with same first name.
Sly Stallone’s
Steve Stone and Noah
Challenge
Pam Betz.
On February 25, at a gala
dinner at the Loew’s Beverly
Hills Hotel, screen icon and fitness enthusiast Sylvester Stallone hon
ored the 10 Instone LifeChange Challenge finalists for 2005. I tried my
darndest to make it to the event, but a bad cold knocked me out. Yeah, I
ain’t no Rocky Balboa, for sure!
From thousands of contestants, 10 finalists were selected, with the
intention of naming one grand-prize winner. Contestants from all over the
country and from all fitness levels had committed themselves to the com
petition and carefully monitored their progress.
They submitted pictures taken both before and after the LifeChange
Challenge period, along with descriptions of
Liberman
their daily meal plans and exercise routines and

essays that related their emotional and physical
changes throughout the contest.
Rich and Liz Gaspari plus L.T. and Cathy Le Francois.
At the dinner it was announced that the
judges had been so impressed with the finalists’
notable physical transformations and inspir
ing personal accounts that they were unable to
Neveux
Flexin’ his name just one grand-prize winner. Instead, they

choppers. declared all 10 finalists as grand-prize winners,
with each receiving a $15,000 contract and other To contact Lonnie
special prizes, including the opportunity to be Teper about material
featured in Instone’s 2006 advertising campaign. possibly pertinent to
Congrats to Darrin Black, George Castillo, News & Views, write
Michael Conley, Ruth Hushour, Tamara to 1613 Chelsea
Road, #266, San
McElwee, Henry Pelitire, Don Roberts, Paul
Marino, CA 91108;
Versarge, Bryan Ward and Justin Zahn. And fax to (626) 289-7949;
for those who want a shot at the 2006 title, or send e-mail to
registration is already open. Check out the details tepernews@aol.com.
at www.InstoneNutrition.com.
Liberman

Arnold Classic ’06
The Blade Has It Made in the

Shade in Columbus
Photography by John Balik and Bill Comstock
Arnold Classic
FOR HUNDREDS MORE PHOTOS AND
EXTENSIVE CONTEST COVERAGE VISIT
www.IronManMagazine.com

1) Dexter Jackson
2006 www.ironmanmagazine.com \ JUNE 2006 275

2) Branch Warren


3) Victor Martinez

4) Gustavo Badell


5) Melvin Anthony

6) Lee Priest

7) Mustafa
Mohammad
6) Lee
Priest
4) Gustavo
Badell
13) Johnnie
Jackson

8) Darrem Charles

8) Toney Freeman

10) Troy Alves
12) Ahmad Haidar 11) David Henry

11) David Henry

15) Chris 14) Kris Dim

Cook

Ruth Silverman’s
PUMP & CiRCUMSTANCE
MS. INTERNATIONAL
Kyle-Style Muscle Is back in the winner’s circle
Contest photograpy by Bill Dobbins and Bill Comstock

Columbus top-five flexers (from left): Iris Kyle, Jitka Harazimova, Dayana Cadeau, Yaxeni Oriquen
Frilly hair-dos and open-handed posing were the order of after a six-year-hiatus, Harazimova rode her sensational sym
the day at the ’06 Ms. International competition, which was metry to a fourth-place finish at the O. At that show—as it had
held at the Veterans Memorial Auditorium and Greater Co been during her heyday in the mid-1990s—her conditioning
lumbus (Ohio) Convention Center on March 3, during Arnold had been just a smidgen of sharpness short of convincing
Fitness Weekend, but the judges didn’t let that distract them the panel to place her any higher than that. In Columbus that
from focusing on the muscle. With most of the Olympia final smidgen was in the house, and though it didn’t end up that
ists from 2005, including Ms. O champ Yaxeni Oriquen, way, some observers saw the contest as a two-way bout
laying it on the line, the potential for a shakeup was great. The between Iris and Jitka, with more than just, Who was the best
results produced a shakeup of sorts but not one big enough bodybuilder onstage that day? at stake. Instead, the pecking
to stimulate the kind of change some would like to see in the order was Cadeau in the runner-up spot, Oriquen in third and
sport’s direction. Harazimova getting the fourth-place check once again, all
For the most part, the 14 flexers who snagged the coveted unanimous decisions.
invites to the women’s pro season opener came in top shape, One panel member I spoke with suggested that Jitka hadn’t
starting with ’04 International and Olympia winner Iris Kyle. projected much personality. I would respectfully disagree (see
Big, full and deeply separated, Kyle was all muscle and flow the photo above). I will admit that the pale blue-gray posing
personified, with the bodyparts working together in a way they suit she wore at the finals was not the most flattering choice
weren’t at the Olympia, when she lost to Oriquen. Ditto for for showing off Harazimova’s graceful sum of the muscular
Dayana Cadeau, the Ms. O third-placer, who was at her best bodyparts, but, fourth? C’mon, guys and gals!
with packed muscles and a trim torso. Yaxeni, on the other Stage presence abounded at the finals. The pro women
hand, was just a bit off compared with her ’05 performance at continue to be vastly more entertaining on the posing plat-
both shows, which brings us to Jitka Harazimova, who was form—with better music choices—than the guys, but that
not. and two bucks will get you a protein bar. Still, the crowd went
Coming off a smash end-of-season return to competition wild when Betty Pariso, who recently hit 50, came out on-
BACKSTAGE AT THE VETERANS

Tonie Norman
enjoys her first
time competing
in Columbus. Bet
it won’t be her
last.
Photography by Ruth Silverman
Lisa Aukland,
appearing in
her fourth Ms
. Annie Riviec
I lineup, gets in
a glamour shot cio glows with
at the makeup the confidence
mirror. that comes from
knowing you
look good.

FITNESS I
Hustle and Flow

Behold the top bus favorite
three professional Hendershott,
fitness athletes in who came out
the world. What in a gown and
ever order they crown, spoof
land in, some ing herself
fans’ sensibilities as “queen of
will be offended. fitness,” before
At the Fitness ripping off the
International in dress to rock
Columbus, Ohio, the house with
on March 3, Adela another fluid
Garcia returned and-fabulous
to the form that performance.
had her finishing Even if the
numero uno at this panel had
show—and the seen it my
and Betty Pariso. Olympia—in 2004 way, though, it
and got a return wouldn’t have
stage in her best condition and trip to the top of changed the
posed with a walker. Pariso was the heap. Taking outcome (see
fifth, followed by a finely tuned three out of four comments
Bonny Priest, who, as she had rounds, she ended on physiques
at the Olympia, landed in sixth. the evening just above).
Annie Rivieccio, in seventh, five points ahead Elsewhere
was at the top of her game and of second-placer in the routine
also could have finished higher. Kim Klein, which round—and
Thanks to a new rule involving left last year’s big giving notice
the number of Olympia qualifi flipster, Jen Hen that her ad
cations per contest in seasons dershott, dangling vance pub
when there aren’t enough con in third. Ouch. was accurate,
tests to produce a lineup, like As so often World champ
this one, all of the above plus happens at these Klein was smokin’ and JenHen was dressed to kill, Regiane
but Garcia mowed down the competition.
eighth-placer Lisa Aukland affairs, the die DaSilva
earned tickets to the big show. was cast in the physique rounds, where grabbed everyone’s attention by perform
Kim Harris, in ninth, and Tonie the always-adept Adela ruled, with Kim ing a pushup while balanced on one arm.
Norman looked fine to round and her ever-shrinking thighs solidly in The 5’5 3/4” DaSilva just loves to throw
out the top 10. second, and Hendershott, who’s come a her body around the stage. The panel
long way, physiquewise, to earn her spot placed her fourth in the long routines, and
in the first callout, taking third in the two in a lineup that included sterling perfor
piece-suit comparisons and fourth in the mances from the likes of Julie Childs,
one-piece. Though Jenny aced the man Tanji Johnson, Stacy Simons, and
datory routines with a unanimous win, the pretty much everyone else, that may have
judges liked Garcia’s mafia-themed num been her greatest feat.
ber the best in the long programs—but Fourth overall went to Tracey Green
only slightly. In fact, the scores were so wood, whose statuesque physique con
close between the top three—Garcia, tinues to impress the judges and whose
nine, with Klein and Hendershott tied at routines are always a personal best.
11—you could hardly call it a consensus. Childs, fifth, and Johnson, sixth, made
Now, I loved Adela’s new program— their first trips to the top-show-top-six
her between-pushups tricks included finish club, with Julie Palmer landing in
dancing on her hands—and the latest seventh; DaSilva, eighth; Angie Semsch,
version of Kim’s “Smokin’ in the Boys’ ninth; Simons and Mindi O’Brien tied for
Room” had the New Jersey teacher mak 10th; and rookies Heidi Fletcher and Al
ing it look too darned easy once again. lison Daughtry in the rounding-out-the
My vote, if I’d had one, however, would lineup-because-someone-had-to slots.
have tipped toward hometown Colum
Look for IRON MAN’s blowout photo coverage of the Fitness, Figure
No wonder Bonny Priest is smiling.
Her abs are in, and all’s right with and Ms. International competitions in the July issue.
the world.

PUMP & CiRCUMSTANCE
MUSINGS MORE BACKSTAGE
Manly Women Or girliemen? Bootys

Let’s be honest here. Raise
your hand if you think Iris Kyle
could have won the Arnold Clas Total
sic. Don’t misunderstand. That’s tease. IM’s
not a comment on how much photog
raphers
muscle is too much on the female
always
form but whether the male ideal manage
has moved, well, just a tad over to capture
to the feminine side. I mean, no Tracey
Green
one ever accused John Grimek wood’s
of having an hourglass figure. Or statuesque
Arnold Schwarzenegger. And physique
not even Steve Reeves could in some
wonderful
boast a wasp waist—if he’d even routine
have wanted one. Yet in the mod shots.
ern era of highly evolved physique Catch
development, the bodybuilders her flying
through
who are considered the most
m.
aesthetically gifted—think Flex the air at GraphicMuscle.co
Wheeler—resemble those most
female of descriptions. Perhaps it’s
just a consequence of the increas
ingly massive physiques being built
by bodybuilders of all genders. The
more mass you put on, proportion
ately, everywhere but your waist,
Iris’ hourglass was right on time for a peak in
the more you build the hourglass,
er, um, V-taper.
The point could be made that Wheeler, the guy with the “prettiest physique
in the sport,” never won the Mr. Olympia—there was always someone who was
bigger and harder to earn the judges’ favor—while Kyle and her Wheeler-esque
physique have won the Ms. O (as well as the Ms. I) twice.
But could she have won the Arnold, which was in fact won by the known-for
his-aesthetics-as-well-as-his-muscle Dexter Jackson? Top 10—maybe—and I
guarantee you that afterward, if you asked the panel members why she didn’t do
better, you would hear them say, “When I look at her, all I can see is that she’s a Total talent. Originally from Brazil, Ger-
woman.” man import Regiane DaSilva, the ’05
World Amateur champ, was a world-
class aerobics competitor before migrat
CHAMPS ing to fitness.
Pose Down Only in bodybuilding
Frequently, when I photograph women bodybuild

ers or fitness athletes, I say, “Give me your husband’s
(or boyfriend’s) favorite pose,” and my models oblig
ingly move into their best boudoir-worthy or mock
boudoir-worthy posture. Not so Fitness I winner Adela Total
focus.
Garcia. “Give me Lee’s favorite pose,” I called to the Forget
lady, referring to Garcia’s sweetie, Lee Priest, and any
what did she do? Hit Priest’s signature hands-over rumors
head, wrists-in triceps shot. Now, that’s love. that Jen
is think
Adela, who moved to Austin, Texas, last year, is ing of
now holding weekend boot camps covering “every retiring.
aspect of fitness and figure competition, nutrition and “I am
posing.” Says the sport’s number-one chica Latina, fired
up and
“Whether you are a new or seasoned competitor or want re
Such a kidder. Picture
just wants to get into the best shape of your life, come her with a Superman venge,”
ow.
to Austin and find out what it takes to become your she said s after the sh
cape. e a few week
personal best.” For more information, write to her at with a twinkl
ess O!
Look out, Fitn
chicalatina99@aol.com.

RETURN S
FIGURE I
Feats of Strength And recovery

Tight Race
One flu over the cuckoo’s nest Mooney got the screws out of
her foot, but she’s still screw
ing around.
Teri Mooney demonstrates how she kept off her feet during her long rehab
from a torn lis franc tendon and broken foot suffered at the Emerald Cup a year
ago. “I did a lot of walking on my hands,” admitted Mooney, who was thrilled to
be standing again, not to mention working the Nutrex booth at the Arnold Expo.
One thing she was not thrilled about: that her name and photo had been
used—without her permission—in conjunction with a wanna-be women’s phy
sique organization that was making the news last fall. Due to circumstances
beyond its organizers’ control, the new group never got off the ground, but in
case there were any lingering impressions, she wanted to set the record straight.
It only looks as if C.J. James is sewing Teri, who had more pressing problems, wasn’t exactly thinking about getting on
on Mary Elizabeth’s shadow. any stage last fall. Besides, she pointed out, after all the years it took her to make
pro, she was hardly looking to jump ship.
When a stomach flu caused three- Though competing in fitness was still a long way off for the New Jersey
time Figure International winner Jenny tumbler, Teri would not rule out getting back onstage. “I do not quit,” she said,
Lynn to withdraw at the last minute, a suggesting that she might do a figure show this year just to keep her hands and
foregone conclusion became an open feet in. As for her future in fitness, she said, “I may not do flips, but my strength
competition. I should have known moves are insane.” No kidding.
Mary Elizabeth Lado was going to
beat Mo Brant when I saw how lovely S.F. RESULTS
Lado looked in the blue one-piece
backstage. Fuel of
For the record, Lado won it in the
one-piece round. She, Brant and third-
placer Amanda Savell were actually
Refigured champions
Chastity Sloan (right) slurps down a quick dose of
tied in the two-piece round. Chastity the amazing carb-loading substance that has helped
Sloan, Jane Awad and Christine bring her 5’6” physique into the figure bright lights in
Pomponio-Pate rounded out the top 2006. A week after taking fourth at the Figure Interna
six. tional, Sloan scored her first pro win in Sacramento,
Lynn planned to return to competi with these ladies filling out the top five, in order: Gina
tion at the Pittsburgh Pro in May. More Camacho, Andrea Dumon, Zahanna Rotar and
scenes from the Figure I next month. Debbie Leung. Add Camacho and Dumon to the list
of those who’ll make their Olympia debuts in September.
Other Matters and Musings
In Case You Missed It

The IFBB’s 2006 rule book for ama tember along with the Women’s World according to the new rules, which set
teur competition includes chapters on Championships. limits on how much a fellow of a certain
men’s fitness and a new sport called The latter is in response “to the height can weigh.
“men’s classic bodybuilding.” The increasingly worldwide demand for Figure for men, you query? Don’t be
former has been around for a few years competitions for men who prefer, un ridiculous. In men’s classic bodybuild
and in fact has inspired the first World like today’s current bodybuilders, to ing competitors are required to do the
Amateur Men’s Fitness Championships, develop a less muscular yet athletic seven mandatory poses as well as
which is scheduled for Spain in Sep and aesthetically pleasing physique,” quarter turns.

PUMP & CiRCUMSTANCE
SCENES FROM A CLASSIC WEEKEND

P H O T O G R A P H Y B Y R U T H S I LV E R M A N
Christine Roth Eerie. Iris
makes a fashion Kyle and
Dayana
Cadeau
correctly
predict
that they
will be on
top at the
Ms. Inter
national.
Athletes’ rep Betty Pariso reports

a new program to make health
insurance available for IFBB pros.
Blade 3. Michelle In her ninth appearance on the
Adams shows what Ms. I stage, the veteran flexer
happens to figure gal finished fifth.
s
who diet for an entire
season.
Tanji Johnson re-

creates
the moment wh
en she
realized she’d be
taking
home more tha
n just happy
memories: a ch
eck for mak
ing the top six.
Monica Guerra, ninth in the
Speaking of Figure I, and Chris “Mother
diva babes with Hen” Cormier bask in the post
-
abs, Julie Childs contest glow after the women’s
was almost finals.
giddy with de
light about her
top-five finish in
fitness.
Trophy shot. Confi

dential to Jitka: Next
time pull out all the
stops.
Here’s a new ré

sumé category:
booth babe–fitness
diva. That’s some
set of abs on Stacy
Simons. New fitness pro Sonja Bruce checks
out the competition. Am I the only one
who thinks this very military lady is a
It’s hard out here for a pump… dead ringer for “Sex in the City’s” Kim
Cattrall?
Heidi Fletcher,
Julie Palmer You can contact
and Monica Ruth Silverman,
Brant band to
gether back fitness reporter
stage. Special and Pump & Cir-
thanks to Mo
for revealing
cumstance scribe,
this sizzling in care of
hot secret of IRON MAN, 1701 Ives Ave.,
the fitness
trade. Oxnard, CA 93033; or via e-mail at
ironwman@aol.com.

Anna Larsson

Female
Muscle
Photography by Bill Dobbins, www.BillDobbins.com
Over the past few years weve featured Bill Dobbins’photography in

our annual Female Muscle issue, and it never fails to get a response
from readers. In fact, we’ve gotten such rave reviews, we decided
that once a year just isn’t enough. A better idea: How about giving
his images the spotlight every few issues?
So here we go. Once

again we proudly present the
world of female muscle as seen through
Dobbins’ lens. His powerful photographs can evoke
many emotions. They are dramatic, with a unique artistic style—
and his busy shooting schedule ensures that we’ll have more new
and classic shots from the Dobbins collection in a few months. If
you can’t wait till then, visit www.BillDobbins.com.
—The Editors

Female Muscle
Cynthia Bridges

Female Muscle
Dina Al-Sabah

Female Muscle
Kim Lyons

Meriza Goncalves

Female Muscle
Sherry Goggin

Female Muscle
Michiko Nishiwaki

Female Muscle
Lena Johannesen

Mind
MIND/BODY
In Charge of Champions
IRONMIND
I
magine this: Your mission is to produce a stunning array of softball than trying to lift several times their bodyweight from
world champions in the highly competitive arena of Olym the ground to arm’s length overhead. You have highly refined
pic-style weightlifting, and you have at your disposal just scouting tools, and you’re not kidding about this evaluation
about whatever you might want to help reach your goal. For business. You might test 100,000 prospects and identify per
starters, there’s no need to limit your athlete pool to a scanty haps 70 as having enough potential to give your program a try.
group of scrawny walk-ins better suited to watching slow-pitch What you end up with is a group of athletes who have the abil
ity to lift weights most of us can barely
roll across the floor—think of relatively
slender 150-pound guys who can lift
more than 350 pounds from the floor
to overhead, and you’ll get the picture.
Xiong Han Yang, head coach of the
Chinese national men’s weightlifting
team, one of the most fearsome lifting
machines on the planet, thinks the first
key to producing the champions he
wants is selecting the right athletes—
the ones who have the potential to
develop the right stuff to produce gold
medals. As he sees it, the right stuff
has three elements: 1) strength—no
surprise, since we’re talking about
the ability to lift big, big weights; 2)
technique—the Olympic lifts are highly
complex athletic moves that require
Think like a champion, speed, flexibility and coordination; and
and you can become 3) psychological makeup.
better today than you Coach Yang says a champion
were yesterday. requires three principal psychological
qualities. First, you have to want to be
a champion. “I want to be a cham
pion,” you say. Yeah, and you’d also
like to drive a Lamborghini. How much
do you really want to become a cham-
pion—are you willing to walk over hot
coals to meet your goal, or do you
wimp out at the first sign of distress?
Strossen \ Model: Robin Byrd-Goad
Becoming a champion requires a

level of commitment that most people
simply can’t muster. Ask yourself
some hard questions about how many
workouts you’ve missed in the past
year, whether you tend to overtrain
or undertrain, what kind of limits you
put on your performance and so forth.

Body
Remember, nobody but you will see the answers to those
questions, so you might as well be honest and get the benefit
of knowing where you stand.
The second key, Coach Yang says, is developing the con
fidence that comes from having a high success rate in train
the day when you’ll be able to handle two 45s on each end of
the bar. “That would really be something,” you say to yourself.
When the time comes, if you’ve got the right stuff, you’ll blow
it up like nobody’s business.
Most of us wouldn’t rate as the janitor in a highly selective
ing. For example, there are a lot of stories about how few lifts lifting program, but that shouldn’t deter us from reaping all
three-time Olympic champion Naim Suleymanoglu missed in the riches good, heavy training produces. It should be very
a year’s training. Even if that’s an exaggeration, you get the reassuring to know that no matter what your structure, fast-
point. Champions don’t practice missing lifts; they practice twitch muscle supply or pattern of muscle insertions, you can
making them. How about you? If you’re missing a half dozen think like a champion and become better today than you were
lifts per workout, you need to rethink your training philosophy yesterday. That’s not such a bad deal, is it?
because all you’re doing is undermining your confidence. —Randall Strossen, Ph.D.
If you’re missing a lot of lifts, it’s reasonable to expect that
you’ll miss a lot of future ones. Not exactly the way a cham Editor’s note: Randall Strossen, Ph.D., edits the quarterly
pion should think, is it? Once again, there’s no use in kidding magazine MILO. He’s also the author of IronMind: Stronger
yourself—if a little self-reflection, coupled with a review of your Minds, Stronger Bodies; Super Squats: How to Gain 30
trusty training diary, reveals too many misses, it’s time to do Pounds of Muscle in 6 Weeks and Paul Anderson: The Mighti
yourself a favor and come back down to weights you can lift. est Minister. For more information call IronMind Enterprises
Oddly enough, if you’ve been missing too many lifts, reduc Inc. at (530) 265-6725 or Home Gym Warehouse at (800)
ing your training weights might be the single best way to get 447-0008, ext. 1. Visit the IronMind Web site at www
stronger. Fast. .ironmind.com.
Finally, Coach Yang looks for lifters who can apply tremen
dous focus in competition. Think of athletes who,
under the pressure of a big contest, can walk up
to a weight they’ve never even tried before and
smoke the lift. Think of lifters who succeed when New Stuff
they have their backs against the wall, when they
have one do-or-die attempt at a weight, and you’ll
understand not just what this kind of focus means
but also why it’s so critical to championship per
True-Mass From BSN
BSN announces the release of the first
formance levels. Interestingly enough, my years of
ultrapremium a.m.-p.m. lean-mass gainer,
watching the top lift
True-Mass. Avail-
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able in delicious
revealed that one
chocolate, vanilla
of the most striking
and strawberry
characteristics they
milk shake flavors,
display is an ability
True-Mass ad-
to come through in a
dresses your
clutch. Where lesser
lean-mass-gain-
men and women
ing nutritional
fold, the champions
requirements from
charge forward.
Neveux \ Model: Ronnie Coleman
morning through
That’s why they’re
evening.
champions. The
Each serving provides six premium proteins,
principle is just as
glutamine peptides and AKG, BCAAs, MCTs—
applicable if you’ve
and is a good source of fiber. True-Mass is
been squatting with
aspartame free. It’s used by eight-time Mr.
220 pounds and
Olympia Ronnie Coleman, WWE superstar Triple
looking forward to
H and other Team BSN athletes.
Ronnie Coleman. For more information call BSN toll-free (877)
673-3727, or visit www.BSNonline.net.

Bomber Blast MIND/BODY
About Weight Training What, where, when, how and why
I
might miss the training topics vital to you, but at least—here They would not survive. They would, like pesky mosquitoes, be
comes a laughable presumption—I stir up your thoughts. In swatted before they could light.
hopes of being more specific, let’s begin our brief time together Laziness is a physical vulgarity. It afflicts those to whom the no
from another angle. What is it about your training that bothers you tion of lifting weights and being strong does not occur. Life without
the most? What perplexes you, distresses and disturbs you, disap purpose is not life at all; it’s existence—dead man walking. And
points you? What gets in your way, slows you down, prevents you procrastination is a blight no muscle builder dares endure. Putting
from making progress—losing weight, building muscle, increasing off one’s training enters the right ear and exits the left swiftly with
strength and gaining shape? How about energy, endurance and out tweaking the brain. To skip a workout is blasphemous, illegal,
general conditioning? treasonous and immoral. Thou must not cancel thy workout. No
It’s always those in the front row who raise their hands franti man or woman who has truly experienced the iron desires to avoid
cally before the question is completely asked. They say, Guys are it. Their purpose is too deep, too high, too wide and too grand.
always staring at my butt (train at home, Bob), or the weights are Motivation is never in question. It never wavers, and it endures
cold in the morning (wear mittens, Bob), or, I’ve been lifting till I supremely, as long as your purpose is clear. Purpose is the heart
drop for three weeks and nothing’s happening—nothing, noth of the matter, the spark, the fuel and the fire. Where there’s fire,
ing, nothing, I tell you, and I want to scream (Jane, have you met there’s heat and, therefore, energy and force and drive.
Bob?)!!! We’re not physical beings apart from our spirit, and when pur
Having spent considerable time in the gym in the pursuit of pose is intellectually determined, the spirit is aroused. When the
physical development, I’ve paused, scratched my head and spirit is aroused, purpose takes on greater dimension and intensity.
devised a random yet comprehensive list of problems I suspect The body responds with enthusiasm, excitement and desire. The
represent us all. Perhaps we can whittle them down or reshape package is complete.
them into little more than annoyance to attend, not problems to Purpose must be held high and strong and in clear view for suc
perplex and suppress. cess day by day. Let it falter and fade, and you fail proportionately.
Problem List: Without purpose you have nothing.
1) Purpose, the lack thereof. You’re lazy. You procrastinate 2) Discipline, the callous taskmaster. I’ll be kind. I won’t
and you’re unmotivated. Correspondingly, you have no energy, en dwell on the topic. Discipline develops by our side, and by its side
durance or drive. Beyond that you are without spirit or enthusiasm. we develop. We see discipline in our eyes when we look in the
You feel no excitement or desire. Why bother, you say rhetorically. mirror, and it’s noticed by the way we walk and in our posture.
You just don’t get it. Mostly, though, it’s observed in our nature. He insists, persists and
In the ’60s we said you were a bummer on a bad trip. Today I perseveres; he’s disciplined. She refuses to give up, makes no
say you are without purpose. If your purpose was strong and well- excuses and endures the pain; she’s disciplined. They’re heroes in
defined, none of the aforementioned negatives would materialize. a life where freedom has been confused with anything goes, de
bauchery comes before control and tolerance of weakness before
the development of strength. Love discipline like a brother or sister,
father or mother, spouse or best friend. Without discipline you’re
out of control.
3) Time, the imaginary gatekeeper. What can be said about
time except that we never have enough and can’t manage what
we have. Slightly optimistic adult-life scenario: Have a family, se
cure the job, grow fat, weak, sickly and ill-spirited and die early.
Poor design. Go back to purpose and review discipline and get out
your little black book. Somewhere under “urgent appointments”
simply write: Work out at the gym for the purpose of good health
and muscle and long life. Engage discipline and perseverance to
perform the heroic physical act. Good! Done!! Do not dilly-dally!
On to the next pressing appointments: Growing and learning,
respect and responsibility.
4) Gym facility, inadequate and inconvenient. Let’s face it.
Where there’s a will, there’s a way. We can work out in a bedroom,
garage, basement, backyard or park—any space where we can do
pushups, dips, chins, dynamic tension, crunches and leg raises.
With purpose, time and discipline we can do it.
But there’s nothing like a great gym just the way you like it. Give
me a clean gym with meaty equipment, sufficient space, enough
Neveux \ Model: Noel Thompson
people, no jerks, some jolt-free sounds and plenty of air. Around

the corner with my own personal parking space out front would be
nice, but I’ll walk cross-town if I have to.
Anything worthwhile is worth working for. Be strong, be coura
geous. No wimps allowed. That goes for jerks, too.
Another thing we must face, while we’re facing things: As the
world turns, we’re running out of such marvelous places. Neigh
borhood gyms have been perverted by the “scene.” They’re being

replaced by no-heart corporate chains,
facilities with acres of slick late-model
treadmills, trick machines and personal
trainers wearing Pampers. Head ’em up, roll
’em out.
It’s a good day for those who are building
their own home gym. Hang in there!
5) Training knowledge and methodol
ogy—what to do, how, when and why.
Neveux \ Model: Chris Cook

Once you’re past the fundamentals, there’s
nothing more confounding than determin
ing the proper exercise routine. Once you
survive the frustration of managing interme
diate training, how on earth do you design
the workout scheme exactly suited to your
metabolism, genetic makeup and evolving
lifestyle? You read the mags, refer to the
books, ask online and guess. No two answers are the same. The methodologies are
endless, complex and conflicting.
Beware! They might be mythology, not methodology. How about little white lies,
exaggerations, mistakes, car-salesmanship or none-too-rare ego-espousing hype?
Put knowledge aside; it confounds understanding. Let the intellect be still; it inhib
its the soul. Think less; it thwarts focus. Be consistent, work hard, apply common
sense, but don’t take night courses in building muscles and power, biochemistry or
nutrition. Eat lots of protein and get plenty of sleep instead.
A personal trainer with muscles, experience, humility, compassion, conviction,
and ears that listen and a mouth that speaks kindly and wisely can be worth his
weight for three one-hour training sessions and an occasional follow-up consulta
tion.
Training’s personal.
Greet yourself with respect and appreciation, the best training partner you’ll ever
have, and the best source of personal information, straight talk and insight this side
of DaveDraper.com. Trust the hearty companion you are and, thereby, impart en
couragement to your lockstep mentor—yup, you. As he or she grows, so do you.
Count on it.
He or she is certainly an advocate and, no doubt, wiser than you think.
6) Eating right, or menu, diet and nutrition. About eating: You know what to
do, don’t you? You just don’t want to do it. High protein, medium-to-low-glycemic
carbs, medium essential fatty acids and no bad, greasy fat. Lots of fresh vegetables
and fruit and pure water. Smaller well-balanced meals more frequently (five to six)
throughout the day, starting with breakfast. Be consistent. Supplement sufficiently.
Don’t forget your Bomber Blend and Super Spectrim vitamins.
This is as basic as weightlifting, which doesn’t necessarily make it easy or fun. Go
back to purpose and discipline before you order your next pizza.
Don’t spread graffiti or bite the mailman.
7) Drugs for muscle enhancement. One of the biggest problems with steroids
and their associates is they are there. We’re a weak bunch, and shortcuts are popu
lar in this day and age. Excuse me—shortcuts and instant riches have been popular
since Adam and Eve and apple pie. But before you start downing the pills, injecting
and stacking generously, remember this: They’re illegal; they’re an admission of
weakness; they’re a lie, harmful to the physical system and destructive to the emo
tional system. They’re financially draining, hard to get. Sources are uncertain, quality
is dubious, gains are temporary, and they’re a monkey on your back. Dependency is
a cruel and unrelenting animal. I inhaled once.
As a user you unconsciously walk in shadows, withhold an uncomfortable secret
in your regular world and unwillingly become part of an ignoble subculture you’d
rather view from a safe distance. They say ’roids make users angry. Maybe it’s their
personal disappointment that makes them angry.
Time is flying, but I’m not. The sun’s gone down, and I haven’t left the runway.
Heads, I take to the sky. Tails, I taxi back to the hangar. Let’s see...where’d I put my
handy two-headed coin?
Go, bombers. Godspeed.
—Dave Draper
www.DaveDraper.com

Gallery of Ironmen MIND/BODY
MIND/BODY
Donald Dinnie
S
cotland is a hard and stony
land that has always bred
strong, muscular men, but
few Scotsmen have had as great
an impact on the world of strength
and sports as Donald Dinnie. In the
Photo courtesy of the David Chapman collection

mid-1800s Dinnie was a professional
sportsman, the first man in history to
make a living from his strength and
skill.
The remarkable athlete was born
in 1837 in the heart of the Scottish
highlands. He was a stonemason,
but he enjoyed participating in the
strength events of the Highland
Games. From an early age, Dinnie
had the strength of a champion; that
was proved around 1860, when the
strong lad was at work on a bridge. so good at his feats that organizers
He carried two enormous stones, one started to pay him for performing at
weighing 340 pounds and the other their festivals. As his skills and fame
435 pounds, across the bridge for increased, Dinnie received invitations
a distance of five yards. Those Din to go to North America to exhibit his
nie Steens have become legendary, strength and skills. He was a rous
and strongmen continue to try their ing success in the U.S. and Canada
prowess on them. Thanks to his great among both the expatriate Scots
muscular power, Donald Dinnie trav and their non-Celtic neighbors. He
eled across Scotland exhibiting his even took up wrestling and weightlift
extraordinary prowess and increasing ing and proved just as successful at
his reputation. those endeavors as he was at the
Although unquestionably strong, traditional Scottish sports.
the young Scotsman was no mere By the early 1880s Dinnie had
musclehead. He was constantly worked his way across the conti
thinking of new and better methods nent and performed up and down
of performing the traditional strength the West Coast, but in 1883 he was
feats. Most famously, he figured out a invited to compete and exhibit in
new way of throwing the hammer by New Zealand and Australia. He was
swinging around his head rather than destined to live in the Southern Hemi
using the unwieldy old pendulum sphere until 1897, when he left on a
style. tour of South Africa and then went
He began to make a regular cir back to Britain.
cuit of Highland Games, and he was Donald Dinnie was a seasoned
and stalwart competitor, and he is
said to have won more than 10,000
awards over his long career. His cash
earnings would be some $2.5 million
in today’s money. Unfortunately, the
Scotsman’s last days were spent in
poverty because he was not very
good with money. He had invested
or given away his earnings, and by
1912 he was in dire straits. Fortu
nately, the sporting community of
Great Britain had such respect for
the man that many famous athletes
organized a benefit in 1913 and
raised enough money to enable the
destitute Dinnie to live out his final
years in comfort. Dinnie died in 1916
of heart disease. He was 79.
—David Chapman

Inspiration MIND/BODY
Power of Purpose
I’m not here to make a living; I’m here to make a
difference.
Petralba \ Model: Arnold Schwarzenegger

—Helice Bridges
L
iving a life of purpose will make your life worth
living. All human beings want to know what
they are here to do. Mother Theresa did, Nelson
Mandela did, and Arnold Schwarzenegger did. Look
at Jack LaLanne; he is still fulfilling his life’s work and
living a passionate, purposeful life at 90-plus. Living
on purpose is really living.
In the July ’05 IM I discussed goals. There is a dif

ference, however, between goals and purpose. Your
purpose is the big picture, like a globe of the world.
Goals are the steps along the way, like a local street map. You need the globe
to determine where you want to go in the world, and you need the street map
to zero in on the destination.
Your purpose and goals work exactly the same way, and you need both.
When you plan your everyday goals with a well-defined purpose, you will wake
up every morning champing at the bit because you know what you’re sup
posed to do, and you’ll go to bed at night fulfilled.
Here are three keys to living a life of purpose:
1) Align your purpose with your passions and natural ability. We all have
God-given gifts; discovering those gifts will unlock your purpose.
2) Be determined. Many people lose their direction in life because they’re

easily distracted or influenced by others. Don’t be easily distracted. Don’t be
what Zig Ziglar calls a wandering generality.
3) Be humble; Zig Ziglar also points out that being humble is not thinking
less of yourself, it is just thinking of yourself less. Live outside yourself. Don’t
let an unhealthy ego destroy your good intention.
You’re designed for greatness. The world needs what you have. Now go
live the life you were meant to live!
—John Rowley
www.Home-Gym.com Best Sellers

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IRON MAN MAGAZINE PROUDLY PRESENTS:
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The Bodybuilding
Stars of Tomorrow
Here Today!
Michael Ergas’
Stats
Weight: 211
Height: 5’6” Age: 37
Occupation: Personal trainer
Residence: Culver City, CA
Factoid: “I’ll be back at the USAs
in ’06 looking better than last year.
I’m going to give the show every
thing I have and work my ass off to
make this show count and get my
pro card!”

Photography by Bill Comstock
To see more great photos
of upcoming physique stars, visit
www.GraphicMuscle.com
James Bivens’ Stats
Weight: 282
Height: 6’3” Age: 37
Occupation: Security/personal trainer
Residence: Miami Beach, FL
Factoid: ’00 Team Universe, 2nd (to Skip
La Cour) Heavyweight; ’04 Junior USA,
1st Superheavyweight; ’05 Nationals, 5th
Superheavyweight

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

Serious Stats
Weight: 140 Height: 5’4 1/2”
Bodypart split:
Monday: chest, triceps; Tuesday: hamstrings, quads,
glutes; Wednesday: back, rear delts; Thursday: shoul
ders, biceps; Friday: legs; Saturday: shoulders, rear
delts; Sunday: rest
Factoid: Loves to read novels; attends Bible study
every weekend.

Only the Strong Shall Survive
Model: Chris Cook

M ind,M u scle and M ig ht
The Mental
Factor
by BillSt rr
Photog raphy by M ichaelNeveu x
or athletes to be success- gists are frequently brought in to and teammates, but that isn’t quite
F ful in their chosen sports,

they require many attri-
butes. Having a high de-
gree of athleticism, which
includes such things as coordina-
tion, balance, quickness and a sense
of timing during the performance
help players who are struggling to
overcome their problems. They ob-
viously have all the necessary tools
to excel, but they’re faltering badly.
Hypnosis and other forms of induc-
ing a state in which the athletes are
very responsive to suggestion are
the same for individual sports. True,
your coach can encourage you and
provide some form suggestions, but
you are very much alone during the
performance of your event. And
while an athlete in a team sport can
be a member of a championship
of a physical skill, is key. Having used, and in nearly every case it squad without playing a significant
a strong body that can endure re- w
works. The players snap out of their role, the individual-sport athlete
peated impacts in contact sports funk and return to their previous relies 100 percent on his or her own
as well as the ability to play longer champion caliber. accomplishments. So self-assurance
at a more intense level are genuine And yet I’m fairly sure that very is more critical to success for those
advantages. That’s the physical side few readers have the means to seek who go it alone.
of the coin. out professional assistance when Nevertheless, the methods I’m
Then there’s the mental side, their confidence has hit bottom. about to present can also be use-
which, as many great athletes con- They have to figure out how to cor- ful to those who play team sports.
tend, is even more important than rect the problem on their own. The They’re not restricted to those who
the physical. I happen to agree. good news is, it can be done and will participate in individual sports
During my competitive years in not cost you a dime. requiring independent action. At
Olympic weightlifting, I saw count- Many are of the opinion that hav- Johns Hopkins, all of the members
less examples of lifters who were ing self-assurance is innate—either of the Olympic weightlifting team
clearly not as strong as their op- y have it or you don’t. While it’s
you also played football. I taught them
ponents emerge the winner due to true that some do possess a higher how to mentally prepare for a con-
their mental superiority. degree of natural confidence than test, and once they learned that
At the pinnacle of every sport the others, that doesn’t mean the trait skill, they used it to their benefit
difference between the competitors can’t be improved. It’s a skill, and when football season rolled around.
is minute. All have similar quali- as with any other skill, the more I’ve mentioned that practice is
ties in terms of athletic ability and y practice it, the more proficient
you necessary in order to become bet-
sport skills, yet invariably one or y will become at using it in your
you ter at this skill, and so is patience.
two always seem to come out on sports activities, including weight Some think it’s a magic formula. It’s
top. Lance Armstrong is a perfect training. not. Time must be spent because
example. In team sports an athlete’s confi- proficiency doesn’t come overnight.
In high-dollar sports, psycholo- dence can be bolstered by coaches And that’s exactly why the majority

You can use of those who start practicing mental
rehearsal don’t stick with it. A men
mental rehearsal tal skill is harder to achieve because
it has to be done precisely each and
for a wide range every time. You might get stronger
even though you use poor tech
of activities, nique on some exercise, but that’s
not the case with a mental exercise.
not just your It also needs to be understood
that some are able to master this
workouts. skill rather easily while others must
spend a longer time working on it.
I’ve observed that those who took
part in a wide range of competitive
sports when they were younger,
and did well in them, have an easier
time dealing with the stress of com
petition than those who didn’t play
sports when they were young. Suc
cess breeds success.
One of the nice bonuses of learn
ing how to use mental rehearsal is
that you can also apply it to day-
to-day activities—to help you plan
for an upcoming hectic schedule
or deal with an invasion of in-laws
during a holiday or a bunch of mid
terms or finals. In other words, it’s
a really good skill to have whether
you’re engaged in a competitive
activity or just desiring a stress-free
life.
I call the process mental re
hearsal. Others use similar methods
and give it other names, but a rose
is a rose. As I mentioned, it can be
used for a wide range of activities,
but I’ll restrict this article to how

it can benefit weight training and
competitive lifting. I should men
tion that I always did a form of men
tal preparation—even before I got
serous about Olympic lifting. When
I wrestled and boxed, I would review
the fundamentals and try to pump
up my self-esteem prior to going
into the ring or on the mat.
Once I started devoting all my
energy to lifting, I continued to
use this same idea—going over my
intended attempts and thinking
about the keys. I did it in a perfunc
tory manner, however, and never
set aside a specific period of time to
mentally plan for the contests. I’m
sure it helped some, although I’m
not sure how much. I was missing
lifts that I should have made.
Model: Eric Domer
The value of this discipline was

brought into perspective as I was
getting ready to compete in the ’66
North Americans, which were held

in York, Pennsylvania. It was by far points. I worked my way through help, but not for the significant
the biggest meet I’d ever qualified the press and snatch but never got contests, like the ’68 Olympic Trials,
for and I was understandably ap to the clean and jerk because Barski where the stakes were so high.
prehensive. The month before, Bob insisted we join the rest of the party. When I tried to go through my in
Bednarski, Russ Knipp and I had At the contest I felt extremely tended attempts, I would get so ner
driven to Boone, North Carolina, to confident. I proceeded to make all vous that my pulse rate would soar
take part in a contest. As every lifter my presses and snatches, setting and I could feel my muscles tighten.
knows, a certain amount of bonding personal records on both. I was on No matter how hard I tried to relax,
takes place on a road trip, especially a roll. That is, until I got to the clean I couldn’t, particularly when I got to
a long one, so we all got to know one and jerks. My high confidence level the final lifts. The rehearsals did me
another and became friends. disappeared. I only made my open no good at all, because I just wasn’t
The night before the North er. There was no doubt in my mind able to relax enough to focus on my
Americans, Tommy Suggs, Russ and that if I had rehearsed my clean and lifting.
I gathered at Bednarski’s trailer at jerks as I had the other two lifts, I I knew that I was missing a criti
Brookside Park, only a few miles would have succeeded with every cal part of the process, but I didn’t
from Bob Hoffman’s residence near attempt that night. have a clue what it might be. Then
Dover. That’s the site of the an I was convinced that going I stumbled across it. I was leafing
nual York Barbell Company picnic. through the lifts and picturing through a book on martial arts, hop
Sometime during the casual affair, each one from start to finish was ing to glean enough information to
Russ pulled me into a back room a tremendous asset, yet I couldn’t put together an article for Strength
and asked what I planned on lift impose on Russ to talk me through & Health, when I came across a
ing the next day. I told him, and he the preparation every time. I had chapter on systematic breathing
prompted me to go through the to figure out how to make it work and relaxation. Bingo, I had found
three lifts step by step from the first on my own. I began mentally going the piece of the puzzle I was need
warmup to the final attempt. He through my planned attempts and ing to make my mental rehearsals
told me to visualize each lift as I highlighting the various form points bear fruit. Or at least I thought I
verbalized it and focus on the form on the night prior to a meet. It did had. In two weeks there was a meet

in Wilmington, Delaware. I would
put the idea to the test. I’d like to say
I did great at the contest. I didn’t.
I was full of confidence, however,
and basically missed some attempts
simply because I was not yet strong
enough. My mind, on the other
hand, was more than prepared
because I was able to go through
almost an hour of mental rehearsal
without getting too nervous to con
tinue.
It was all due to the breathing. As
I began the procedure described in
the book, I felt my body relax. Then
I started my intended attempts,
thinking more of the technique than
the numbers. Whenever I began to
get anxious, I would start the deep
breathing again and stay with it
until I was once again calm. It was
exactly what I was looking for and
was so simple that I wanted to kick
myself for not figuring it out on my
own. But that’s the story of my life.
The reason that the deep breath
ing enabled me to avoid becoming
anxious is the basic fact that the
mind can only concentrate on one
thing at a time. I learned that in
my college psychology classes but
had never considered it to be in
strumental in helping me prepare
for a contest. When I was focusing
on inhaling and exhaling deeply, I
wasn’t able to think about my lifts.
As I said, it’s a skill, and the longer I
practiced it, the easier it was for me

to go through all my intended at
tempts without getting anxious and
having to stop and start over.
Eventually, I gave little attention
to the numbers and concentrated
on technique. I didn’t even set my
opening attempts firmly but kept
Preworkout them flexible. I might start with 270
if my warmups went well or 260 if
visualization can they didn’t, reminding myself of the
often forgotten truism in competi
help your form tion that it doesn’t matter where you
start, only where you end up. I also
and focus in the didn’t lock in my second or third
attempt either, so I could change
gym. them according to what my compet
itors were doing without affecting
my confidence.
I began using the deep breath
ing during my warmups and before
Model: Dan Decker
going on platform. It served two

useful functions. It enabled me to
calm down and conserve my energy
for the upcoming attempt, and it

helped me focus on the small form
keys—both most useful when 10
pounds often means the difference
Mental rehearsal
between winning and watching the
victory ceremony from the audi
is a learned skill.
ence.
So here’s a short course on learn
ing how to relax that anyone can
master if he or she is willing to put
in some practice time. It’s just as
useful for athletes who are primar
ily interested in improving their
training lifts as it is for competitive
athletes.
Find a quiet place. For some that
poses a problem—like a friend of
mine who has four young children
or an athlete who lives in a frat
house. My advice to both: Go sit in
your car. I prefer a dark or dimly lit
room and want it to be as quiet as
possible. Many people find light
music agreeable, but you should
stay away from anything that dis
tracts from the task at hand. No
radio or TV, and unplug the phone
and fax.
If you can sit on a fat pillow and
assume the lotus position, do so.
That places you in an ideal posture
from which to breathe deeply. The
main thing is to be comfortable,
however. You cannot concentrate on
your breathing when some part of
your body is screaming in pain. So
you can sit in your recliner or even
lie down.
Take a few moments to try to

let your mind go blank. Keep your
back flat, and lift your head slightly.
That will enable you to take deeper
breaths. Slow and steady, draw in air
and while doing so, try and picture
your lungs expanding. When they’re
full, suck in a bit more, then hold
your breath for eight to 10 seconds.
In the beginning you may not be
able to hold the air in for that long,
but with practice you will. Don’t
let the air gush out. Rather, slowly
release it, emitting a soft whoosh
ing sound. When your lungs feel
empty, contract your diaphragm
and squeeze out a tad extra. Do not
inhale for five or six seconds, and
after that you must resist the urge to
suck in huge quantities of air. In
stead, inhale slowly, as you did with
your first breath.
The holding times are merely
guidelines. What you are trying to
learn is the rhythm of the exercise.

your rhythmic breathing and the
motion of your diaphragm, you
won’t be able to think about any
thing else, and that’s the idea.
After you’ve completed three
cycles, turn your thoughts to your
upcoming workout or competition.
Since I’ve covered a great deal about
contest preparation, I’ll show how
to get ready for the next session in
Visualize the weight room. While I said that
I eventually stopped fixing specific
yourself as numbers to the various lifts in a
meet, I do want to lock them in for
muscular training. That’s because you’re only
Model: Skip La Cour

competing against yourself in the
and gym and should know exactly what
poundages you’re aiming for at any
confident. given workout.
Write down all your projected
warmups and top-end lifts before
Once you accomplish that, you will concentrate on the action of your you do your mental rehearsal. That
be able to extend the amount of diaphragm. Visualize it expanding in gives you a tangible game plan.
time it takes you to fully inhale and your relaxing abdomen while you’re Otherwise, it’s hit or miss.
exhale as well as hold the air in your inhaling and contracting far up in Our imaginary strength athlete
lungs during the oxygen-starvation your chest cavity when exhaling. this month is a football player who’s
period. As you breathe in and out, Once you’re totally focused on in the final weeks of his off-season

so can you. It’s not magic; it’s
practice.
Even if you have no desire
to lift heavy objects or to com
pete in any type of strength
event and only want to main
tain strength fitness, it’s still
beneficial to do some mental
rehearsal for your training.
It will help you make your
next workout much more
productive. During my hour
commute to Johns Hopkins
Harness your I would preview my planned
workout. I didn’t do any
mental energy, breathing exercises, since I
wasn’t going to be trying any
and you will personal records, although I
certainly could have while I
achieve your sat for several minutes waiting
Model: Jamo Nezzar

for all the lights to turn green.
goals much faster. When I got to the weight room,
I knew exactly what I had to do
and was ready to do it.
strength program. On Monday he of the bottom (lift chest up), and a One final note: The rhythmic
squatted 450x5, so on Friday he final one for bringing the bar to the breathing is an excellent way to
wants to do 460x3. Here’s how he finish (no hesitation through the relax and reduce stress, whether
plans to work his way up to that middle). Of course, everyone has it’s the physical or mental variety.
weight: 135x5, 225x5, 315x5, 385x3, his own set of keys, but this works For several years I trained in non
435x3 and 460x3. It’s no trouble for for our athlete. I tell my athletes to air-conditioned gyms in Texas and
him to commit these to memory. imagine that they are taking a video Maryland. In both places the tem
On Thursday night he sets aside of themselves and try to picture perature often hit 100 degrees with
30 minutes to do his mental re themselves doing each and every matching humidity. I had difficulty
hearsal. After three cycles of rhyth rep in perfect form. getting my pulse and respiratory
mic breathing, he’s relaxed and When our athlete walks in the rates back down to normal. I duti
goes through each of his six sets in weight room on Friday, he’s ex fully swallowed a fistful of multiple
deliberate fashion. He visualizes the tremely confident that he will minerals and vitamin C, but it still
bar being loaded, placing his feet succeed with the 460 pounds and took an hour or longer for my body
just right, locking his back tightly that’s way more than half the battle to calm down. Then I remembered
and making each lift with power to already won. the deep breathing. Within five min
spare. He knows he’s strong enough Yuri Vlasov, the great Russian utes my breathing and pulse rate
to handle 460 for a triple since he’s Olympic lifting heavyweight of the had dropped appreciably. As I said,
already done 10 pounds less for five. ’50s and ’60s, was also a published the simplest solution to a problem is
The only thing that can keep him author. He wrote about being able often overlooked.
from making his final set is a break to center his mental focus on lift So whether you’re trying to hurl
down in technique. ing a certain poundage so intently a shot out of the stadium, pole-
So he does another cycle of deep that he felt as if he were standing in vault over a tall building, be the first
breathing, then proceeds to go a circle of bright light, with every human to elevate a half ton over
through his squat routine again. thing around him blacked out, even head or merely enjoy being fit and
This time he doesn’t focus on the sound. I had no idea what he was strong enough to take long hikes
amount of weight on the bar but talking about until it happened to in the country, start incorporating
rather concentrates on key form me. It was at the William Penn High some mental rehearsal into your
points. No more than three, how School in York. As I stood over the routines. By harnessing more of
ever. More than that will only com bar, it was just as he described. All I your mental energy, you’ll be able to
plicate the execution of the lift. could see was the center of the bar, achieve your goal much faster. It’s
Recalling that he has a tendency and I was standing in a pool of vivid time well spent.
to round his back on the heavy light. It was a heady, euphoric, al E ditors not e Bill Starr was a
weights, which often results in fail most transcendental sensation that strength and conditioning coach
ure, he built the potential form flaw I dearly wished I could capture more at Johns Hopkins University from
into his preparation. One key for often. Sadly, I only did so a couple 1989 to 2000. He’s the author of The
descending (keep back extremely of times after that. But the point is, Strongest Shall Survive and Defying
tight), one for the initial drive out if I could achieve that ideal state, Gravity. IM

Readers Write
Retr-O Rocks! Weightlifting Wow Factor
I was very impressed with your pictorial “Lady Lifters” in
Rachel the April ’06 IM.
M What
McLish. a great way to show-
case feminine strength
and beauty. Randall
Strossen’s photos were
magnificent, and most
of the poundages those
ladies were moving
were impressive. A 106
pounder driving up
220 pounds, more than
double bodyweight?
Now, that’s incredible!
George Mangelio
Pittsburgh, PA
Dunn Deal
Strossen
Just a quick note
to let you know how Robin Byrd-Goad gets airborne
much we have enjoyed with double her bodyweight.
the recent addition of
Neveux
Ron Dunn’s illustrated posters [September ’05, October

’05, December ’05]. So much, in fact, that two
of them, framed and signed by the artist, are
proudly displayed at the front of our brand-
new gym, Hard Corp Fitness. Thanks so much
to Dunn and IRON MAN N for sharing the art of
The April ’06 IRON MAN N with Rachel bodybuilding.
McLish on the cover is the feel-good issue of Clay Hutson and Raymee Leitzz
the year! When I saw our first Ms. Olympia Hard Corp Fitnesss
and how elegant she looks even now, I real- Roseville, MII
ized why I got into the sport. I had almost
totally lost my desire to be associated with E dit
ors not e We plan on having Ron do
female bodybuilding. When I see that cover more in his Legends series. Keep your eyes on
photo and then think about the product IRON MAN N for more of his inspiring illustra-
that is out there now, I wonder what the hell tions.
happened. After I read the interview by Lon-
nie Teper, I felt better. When Rachel talked
about walking away from the sport and never looking back, X Rep at BB.com
it really helped me deal with my own issues. Sometimes
the competitive side gets the best of us, and we lose track Thank you for the X-Rep method. I just started using it
of reality. As Lenda Murray said in a recent interview, we on a couple of exercises, and I’m really excited about train-
don’t like what we do or how we look, but we want to win. I ing. I’ve gone through years of minimal progress. I might be
am not walking away, but I know I need to give it a break to crazy, but after only one session with X Reps I feel different.
focus on what is real in life. Thank you. I did a chest and back workout, and I really felt like I hit the
Carolyn Bryantt target muscles with maximum force. Will there be more [X-
via Internett Rep] training articles on Bodybuilding.com?
Jim Websterr
Bravo Broser via Internett
You’ve published a number of articles by Eric Broser, and E ditors not e Steve Holman and Jonathan Lawson have
I applaud the addition. I’ve been following Eric’s advice contributed a number of training articles to Bodybuilding
online at his forum, and he’s very knowledgeable. He knows .com, all of which are in the site’s archive. They will contin-
how to get results. Please keep the Broser features coming. ue to do so as time permits. You can also find many of those
Bill Zuniga
a articles and others at their site, www.X-Rep.com.
Las Vegas, NVV
Vol. 65, No. 6: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN
E ditors not e You’ll be happy to see Eric Broser’s Muscle Publishing, 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,
“In” Sites in this issue. It’s his new column, which will high- 1701 Ives Ave., Oxnard, CA 93033. Please allow six to eight weeks for change to take
light various bodybuilding-related Web sites every month. effect. Subscription rates—U.S. and its possessions: new 12-issue subscription, $29.97.
That’s right, every month he’ll wade through the Web and Canada, Mexico and other foreign subscriptions: 12 issues, $49.97 sent Second Class.
give you interesting picks and pans. Don’t worry, we’re also Foreign orders must be in U.S. dollars. Send subscriptions to IRON MAN, 1701 Ives
forcing him to continue to write features as well—and we’ll Ave., Oxnard, CA 93033. Or call 1-800-570-4766. Copyright © 2006. All rights re-
served. No part of this magazine may be reproduced in any manner without written
try not to let the shackles chafe him.
permission from the publisher. Printed in the USA.

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Summer Ripped-and-Ready Special

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Senior Editor: Ruth Silverman

Editor at Large: Lonnie Teper

Training consisted of simply lifting the bar­ Designer: Emerson Miranda

bell. I queried my uncle, whose barbell I was IRON MAN Staff:

Vuthy Keo, Mervin Petralba,

borrowing, and he said that when he was a

teenager, he and his friends believed that

ductive. Dave Draper, Michael Gündill, Rosemary Hallum,

Lebowitz, Stuart McRobert, Gene Mozée,

had bought me a copy of Iron Man. I knew by

J.M. Manion, Gene Mozée, Mitsuru Okabe, Rob

and developing consistent personal habits that contributed to the health

and spiritual aspects of training as well. Accounting: Dolores Waterman

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kind throughout history. Steve Holman, Editor in Chief: ironchief@aol.com

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30 JUNE 2006 \ www.ironmanmagazine.com

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Picture this... you with tight,

The incredible breakthrough

Using the Ab Bench is the

Training consisted of simply lifting the bar Designer: Emerson Miranda