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WHITNEY REID
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70 TRAIN, EAT, GROW 121
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102 A BODYBUILDER
IS BORN 52
Ron Harris explains why it’s a matter of faith in the
last fateful days before a contest. Cuts will come.
142
MIX-MASTER
CHEST
222 HARDBODY
An eye-popping pictorial of two Playboy Playmates, Katie Lohmann and Karen
McDougal, hitting the weights.
166
HEAVY DUTY
176
POWER SURGE
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50 SMART TRAINING
Coach Charles Poliquin checks out frequency-
234
STRONG SHALL
SURVIVE
specific microcurrent for building strength.
58 EAT TO GROW
How to fight muscle-eating acid and a new
look at creatine loading.
82 NATURALLY HUGE
John Hansen takes a peek at the ketogenic
diet. Does it sacrifice muscle in the pursuit of
fat loss?
92 SHREDDED MUSCLE
Dave Goodin outlines his practices for staying
lean. You can’t be supershredded all year!
96 CRITICAL MASS
Steve Holman analyzes Arnold’s power-density
mass-building tactics.
Vacation Workouts
Design Director: Michael Neveux
I’ve done an unusual amount of traveling this summer, Articles Editors: L.A. Perry, Caryne Brown
and it’s forced me to adapt my eating, supplementation and Assistant Art Director: Brett R. Miller
workouts. I made a point of booking hotels that had an ac Staff Designer: Fernando Carmona
ceptable gym or were close to a commercial gym. The good Webmaster: Brad Seng
thing is that my family shares my enthusiasm for working IRON MAN Staff:
out—further motivation to fill our mutual “need.” Sonia Melendez, Mervin Petralba
One trip was to New York with my son Justin, and another was to Wash Contributing Authors:
Jerry Brainum, Eric Broser, David Chapman,
ington, D.C., with my daughter Lilli. In New York City, where I attended the
Teagan Clive, Lorenzo Cornacchia, Daniel
annual Association of Oldetime Barbell and Strongmen awards dinner (see Curtis, Dave Draper, Michael Gündill, Rosemary
page 160), Justin and I ended up training at a Crunch gym about four blocks Hallum, Ph.D., John Hansen, Ron Harris, Ori
from where we were staying. It was very well equipped, and he and I had Hofmekler, Rod Labbe, Skip La Cour, Jack
some great workouts, which trans LaLanne, Butch Lebowitz, John Little, Stuart
lated into feeling good in general. I McRobert, Gene Mozée, Charles Poliquin, Larry
Scott, Jim Shiebler, Roger Schwab, C.S. Sloan,
made the arrangements with Crunch
Bill Starr, Bradley Steiner, Eric Sternlicht, Ph.D.,
before I left California, which also Randall Strossen, Ph.D., Richard Winett, Ph.D.,
felt good—one more variable under and David Young
control.
Contributing Artists:
By their nature, New York and its Steve Cepello, Larry Eklund, Ron Dunn
subways create a lot of walking and Contributing Photographers:
stair climbing—I opted out of leg Ron Avidan, Roland Balik, Reg Bradford, Jimmy
work for the week, but Justin’s 19 Caruso, Bill Dobbins, Jerry Fredrick, Isaac Hinds,
year-old body could do both—and Dave Liberman, J.M. Manion, Merv, Gene
Neveux
John and Justin Balik. did. Mozée, Mitsuru Okabe, Ian Sitren, Leo Stern
meal replacements—Muscle Meals—instead of breakfast and lunch. That’s Accounting: Dolores Waterman,
the best solution for me because if I take away the choice, I save myself from (805) 385-3500, ext. 324
an overindulgent breakfast. With the meal replacement I not only conserve Advertising Director: Warren Wanderer
the calories for an indulgent dinner, but I can also be more active and not (805) 385-3500, ext. 368
spend precious daytime hours in restaurants. (518) 743-1696; FAX: (518) 743-1697
New York was typically 12 to 14 hours on the go. My mantra became Advertising Coordinator:
“never stuffed, never hungry.” In addition, I always kept walnuts and dried Jonathan Lawson, (805) 385-3500, ext. 320
Newsstand Consultant:
fruit in a small plastic bag to stave off the hunger pangs before they struck.
Angelo Gandino, (516) 796-9848
With those snacks and the Muscle Meals plus a “regular” dinner, I was able
Subscriptions:
to eat something five or six times a day. I organized my supplements as I do
1-800-570-4766 or (714) 226-9782
at home by filling ziplock bags, usually three per day. Our seven days in New E-mail: subscriptions@ironmanmagazine.com
and it’s always made the recovery more extended. John Balik, Publisher: ironleader@aol.com
Lilli and Justin were both tremendous motivation for me to get the work Steve Holman, Editor in Chief: ironchief@aol.com
outs in. Both wonderful trips were enhanced by our training and the T.S. Bratcher, Art Director: ironartz@aol.com
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Recently I attended a seminar hosted put a gun to your head or to the head
by six-time Mr. Olympia Dorian Yates. of your child, and told you to do two
Dorian Yates achieved At one point, while discussing train more—you’d somehow get those two
his mass by striving ing intensity and the true meaning of reps, wouldn’t you?
to drive up heavier momentary muscular failure, Dorian Since I’d heard that story before, I
weights while mentioned an analogy he’d heard from didn’t really pay much attention. I al
minimizing the volume Mike Mentzer, which had been passed ways train damn hard anyway—or so
of his workouts. on to Mike from Nautilus creator Arthur I thought. I’d also arranged to have
Jones: “Suppose you hit failure on a set Dorian himself put me through a brief
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been very good, despite
my best efforts over the
Seated Row
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Accu-Measure Fat Calipers
Roland Balik
these aren’t 21s in the sense of partial four times their weight, and Joe is the
movements, as you typically see with lightest lifter ever to do it. Before that
barbell curls. Instead, you do seven reps 685 bench, Joe previously owned the
with a wide grip, seven with a grip just I was able to stimulate so much muscle 165-pound-class record of 675, set last
inside of shoulder width and seven with mass in the shoulders and traps in just October 18.
a very close grip. In one set you are nail one set. Three of those, and I was toast. “I hit 685 on my opener and was
ing your medial deltoid heads, your rear I suggest trying it as a finishing move psyched,” Joe
delts and your traps. ment on shoulder day, or even at the says. “But my
I don’t know about you, but those end of your back routine if your side ultimate goal
are three places I can never have too delts could use a little extra work. was to hit 700.
much meat! I gave it a try recently and —Ron Harris I was unsuc
was very impressed with how effectively www.RonHarrisMuscle.com cessful at my
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Dieting Without Muscle Loss
Dave Goodin,
age 50.
Q: I turn 50 next month. I’ve been training for
almost 10 years, but I’ve never competed. I want
to compete in a drug-tested over-50 bodybuild
ing contest next May. I’ve already entered to make
myself diet and get ready. My main fear is losing
muscle. I’m 5’11” and weigh 230 pounds right now.
My bodyfat is probably about 16 percent. What’s
the best way to go about this from a training and
diet standpoint?
Neveux
I would say that you need to start eating primarily chicken—
without skin—egg whites, wild salmon and other coldwater
fish and mostly vegetables for your carbohydrates. You have
at least 30 pounds of fat to shed, and you may end up losing instance, on the bench press your rep count should stay
more muscle than you’d like—unless you’re ready months be between six and 10; for flyes, 10 to 12. If you find yourself
fore the contest so that you have time for your skin to tighten struggling to get five reps on the bench with a weight that
up—assuming that it indeed will tighten up. Also adjust your you used for 10, drop down and get six to eight good ones.
carbohydrate intake so that you’re eating more as you get When you’re onstage, they don’t ask you, “How much can
closer to the contest, which should make your muscles fuller. you bench, number 38?” So stick with the plan and don’t get
Finally, you really want to see what’s under that fat before you injured.
go into any contest. The key is being ready early so that you can experiment
Take your bodyweight down slowly. Reduce your calories a little with how and when you look best. Don’t do water
to 225 grams of protein over four or five meals, and eat loads depletion, sodium loading, potassium loading or other exotic
of steamed vegetables—275 to 350 grams over four to five last-minute methods—keep it simple. You may want to restrict
meals. Also include a handful of almonds or other nuts that water a bit the day before and the day of the show, but that’s
contain mainly monounsaturated fat. That’s your diet. If you all. The main thing is to bring yourself down slowly and get to
can’t get enough protein from food, use whey protein with the weight where you can see all your abdominal and lower-
water, but don’t try anything exotic now. You just need to diet back muscles. Then you have time to keep track of what daily
and let your body and mind get used to it. carbohydrate and fat intakes make you look best.
The idea is to get rid of as much fat as possible over the Bodybuilding competition is an art first and a science sec
next five months or more. Then see what you have to work ond. Keep notes for next year’s show—even though what
with and train at that bodyweight for a while. At first you might works this time may not work again. That’s what makes it so
lose quite a bit of strength, especially on multijoint exercises; interesting—and a little frustrating—but what a fun challenge!
however, if your body is down to 4 percent bodyfat, you can —Paul Burke
start training harder and take in more carbohydrates and find
out where you’re burning them optimally. In other words, you Editor’s note: Contact Paul Burke via e-mail at pbptb@
want to be ready months early so that you can experiment. aol.com. Burke has a master’s degree in integrated
That way you can actually see that you’re adding muscle while studies from Cambridge College in Cambridge,
keeping the fat off. You may get down as low as 185 to be Massachusetts. He’s been a champion bodybuilder
totally ripped and the skin tight—or the skin may not be tight and arm wrestler, and he’s considered a leader
until you’ve gone through that second stage and then added in the field of over-40 fitness training. You can
carbs to fill in the muscle. Your weight doesn’t matter—the purchase his book, Burke’s Law—a New Fitness
only thing that matters is how you look. If you can train hard Paradigm for the Mature Male, from Home Gym
Warehouse. Call (800) 447-0008, or visit www
and slowly add more carbohydrates, you can get that body-
.Home-Gym.com. His “Burke’s Law” training DVD
weight back up without looking as if you haven’t eaten in
is also now available.
years.
Keep using primarily heavy weights on your multijoint
exercises and moderately heavy on isolation exercises. For
Neveux
chemicals on the label, you’re same total quantity of fat from fried
looking at a processed food,
food, margarine, hydrogenated
and you should avoid it. Be
oils or refined vegetable oils.
informed and discerning—read nutrition labels.
39) For most people, eating often but reducing portion
31) Don’t enhance your food’s taste with high-calorie sizes may be the single most important strategy for fat loss.
dressings. It’s best to eat something every two to four hours instead
32) It’s essential to eat a nutritious breakfast. It’s the most of eating three large meals per day. Redistribute the same
important meal of the day because it’s the first one. Low blood number of calories (or a reduced number, if you’re eating too
sugar not only hampers memory and concentration but can much) over five or six smaller meals.
also impair physical performance. 40) Focus on foods that have fewer calories per bite—that
33) Skipping breakfast leads to overeating later in the is, foods with a lower energy density—and start at least some
day by spiking the hormone ghrelin in your body It stimulates of your meals with a low-calorie soup or salad, eating main
your appetite at a time when your metabolism is already in dishes that are full of vegetables and fruits. Fill yourself up on
a slowed state. Skipping breakfast can reduce your body’s lower-calorie foods.
sensitivity to insulin, the hormone that regulates blood sugar. 41) The afterburn effect—excess postexercise oxygen
34) Make time to have breakfast—a healthful one, of consumption, or EPOC—occurs when an intensive workout
course. Boiled eggs and a bowl of oatmeal, for example, of weights or hard cardio burns calories for a period of time
would get your day off to a good start, and they don’t take after your workout in addition to what you’d burn had you not
long to prepare. exercised. It elevates your metabolism into a state above its
35) A protein-rich diet helps you lose bodyfat. Your body normal resting state. To take full advantage of that possibility,
may burn more calories—that is, go into what’s called diet- do at least some of your hardest workouts in the morning, an
induced thermogenesis—than it would if you ate the same hour or two after you’ve eaten so that you have the energy to
number of calories but with less protein and more carbs. Pro sustain an intense workout. Your metabolism can stay el
tein also improves satiety, the feeling of fullness. High-protein evated for several hours after the exercise. If you do your hard
foods suppress ghrelin release, thereby helping to decrease cardio at night, for example, your elevated metabolism will
appetite. That may improve your ability to maintain a reduced plummet when you go to sleep.
calorie intake long-term. Next time I’ll have another bundle of facts and tips to guide
36) Even if you follow a protein-rich diet, you still need you further. —Stuart McRobert
healthful carbs and fats. Certain types of carbs may help you www.Hardgainer.com
lose fat faster. The glycemic index, or G.I., ranks carbs on a
scale from 0 to 100 based on the extent to which they raise Editor’s note: Stuart McRobert’s
blood sugar—70 and above means a high G.I., while 55 and first byline in IRON MAN appeared in
below means a low G.I. The index was developed to identify 1981. He’s the author of the 638-page
which foods were best for people with diabetes, but it has opus on bodybuilding Build Muscle, Lose
value for others as well. According to the G.I. theory, focusing Fat, Look Great, available from Home
on low-glycemic foods—for example, most fruits, vegetables, Gym Warehouse (800) 447-0008 or
legumes, pasta and whole-grain breads—helps you prevent www.Home-Gym.com.
rises in blood sugar, control your appetite and delay hunger,
lower your insulin count and improve your body’s ability to
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I have written in the past about elbow problems associ the sensory portion of the nerve or by itself while the sensory
ated with weight training. Topics included elbow pain with component of the nerve remains entirely intact. The muscles
triceps training, preacher curl precautions, brachioradialis that the ulnar supplies are in the hand.
strains and general wear and tear. Another common problem So what does all of this have to do with arm training?
is known as ulnar neuropathy. Everything. Full-range-of-motion biceps and triceps train
The nerves from the neck form a bundle, or plexus, that ing also stretches and compresses the ulnar nerve. The top
travels down the arm and separates into individual nerves. of a dumbbell curl, preacher curl, spider curl, hammer curl,
One of them is called the ulnar nerve. It passes down the triceps pushdown and standing and lying triceps extensions
inner upper arm and continues behind the elbow in a very all compress the ulnar nerve. Even bench presses aggravate
confined space known as the cubital tunnel. The nerve then a very inflamed ulnar nerve.
travels down the inner forearm to the little finger and ring fin Some trainees have the symptoms for a few weeks.
ger. If you hold your hand in front of you with the palm facing Others have them for months or even years. If they sound
up, the ulnar nerve supplies sensation from the inner elbow familiar and haven’t been treated, you should have them
down to the 4th and 5th fingers. Once the sensory portion evaluated by a sports chiropractor, orthopedic surgeon,
of that nerve is inflamed, you can experience numbness or neurologist or physiatrist. The problem is confirmed by mea
tingling in the area, known as the ulnar distribution. suring the velocity of the nerve in a test called, appropriately
Those symptoms are made worse by such ordinary activi enough, a nerve conduction velocity. Inflamed nerves don’t
ties as holding a phone to the ear, washing and drying your fire faster but more slowly.
hair and brushing your teeth. What do these simple activi With or without diagnostic confirmation, if you have these
ties have in common? The elbow is bent in flexion, which symptoms, you must stop contributing to the problem. First
means the nerve is both stretched across the back of the reduce the range of motion of all arm training. You may be
elbow and compressed as it is stretched. Other very com causing a delay of healing and not even know it. During the
mon factors make ulnar neuropathy worse. When you sit healing time, you can first try to curl halfway up and then
in a chair at work or in your car, the armrest can press into back down to the starting point. That applies to all curls. The
the ulnar nerve on the inner side of your elbow. Leaning on stretch and compression of the ulnar nerve will occur during
your bent elbow on a desk while supporting your head can the top half of the curl. The same applies to triceps push
also compress that nerve. The part of the nerve that supplies downs. From a finish position with your palms facing your
muscle, know as the motor nerve, can be affected either with thighs, allow your forearm to raise only up to parallel to the
floor or very slightly higher, and then
push back down to the finish posi
tion with your elbows fully straight.
If those modifications don’t work
and you still have ulnar neuropathy
symptoms, you’ll need to stop arm
training for at least several weeks
to enable the nerve to heal. When
you resume training, use the modi
fications described above for a few
weeks so you don’t aggravate the
nerve again.
—Joseph M. Horrigan
Coleman DVD
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Q: What do you think of frequency-specific micro- The physiology behind it goes beyond the scope of this
current as a training aid? column. Bottom line: It works. If you want to get a unit pro
grammed for you and your clients, though, you can attend
A: Six years ago I learned how to use frequency-spe Nick’s seminar in January 2010. Send e-mail to Janelle@
cific microcurrent to heal a host of injuries. I used it with CharlesPoliquin.com for more details.
great enthusiasm but as an avid learner moved on to other By the way, I’m not talking about electrostimulation; I’m
things. That was a mistake. Through my colleague and talking about a device that sends microcurrent of two fre
friend Nick Liatsos I returned to using microcurrent for quencies at a time, one for the tissue and one for the con
everything from quieting the adrenals postworkout to re dition. For example, channel A may address fascia while
covering from jet lag. Nick programmed a unit for me with channel B addresses inflammation. PICP coaches can get a
a set of frequency protocols for my unique needs. unit programmed for their needs at any seminar held at the
Oddly enough, I almost immediately saw my strength in Poliquin Strength Institute.
creasing, heading toward the peak loads I was using when
Q: Is it true that there’s a correlation between
I was 34. I called Nick to report my observations, and he
teeth health and the ability to make gains in the
said that he was also amazed by the number of iron-game
gym?
sportsmen who reported the same thing.
Frequency-specific
microcurrent can
speed recovery, help
heal injuries and
increase strength.
For triceps:
• Close-grip bench
presses at 158 percent of
bodyweight for six reps
• Dips at 185 percent of
bodyweight for six reps—
meaning your body-
weight plus 85 percent
tied to it, preferably using
a loaded pin tied to a
climbing belt. By the way,
for a dip to be considered
a dip, you should be able
to pinch a sheet of paper
A: The health of your teeth affects strength and muscle between your elbow flexors and your forearms in the bot
growth. Chiropractors, who practice many of the offshoots tom position. If not, you’re not going low enough.
of applied kinesiology, showed that a long time ago.
I’ll give you an example. If you have pockets of inflam Q: You’re in your late 40s, as I can see from that
mation in your gum line and you get them treated with recent photo of you with IFBB pro Hidetada Yamagi
ozone therapy, your work capacity goes up. That means you shi, but you still sport a decent pair of arms. How do
can do more reps and sets without dropping out—you get you keep motivated?
stronger and bigger faster. Period.
To find a great practitioner in biological dentistry, you A: There’s no reason hard work can’t be fun. One of the
have to ask around. There are very few good ones, and keys to strength-building success is that you should look
many traditional medical practitioners view biological forward to your workouts. I travel with my staff at least 20
dentists’ “holistic” orientation as suspect. Practitioners of weeks a year, from Australia to Sweden, and I can assure
biological dentistry get at the root of the problem (no pun you that every workout is a “world championship.”
intended) and treat with methods that are far more in line We bet with each other on everything from reaching
with how the body is supposed to heal, instead of using bodyfat percentage by a certain date to incline presses for
materials such as lead and mercury in fillings, which cre reps to squat scores using the Wilks formula—whatever
ates havoc in your physiology. it takes to fire ourselves up. It helps to train with younger
guys too, as they’re driven and enthusiastic, especially the
students who train in poorly equipped gyms. When they
Q: What do you consider strong arms? I’m talking
come to the Poliquin Strength Institute, they’re like kids in
in the top 1 percent in the world.
a candy store. That’s another source of motivation.
A: Here are some lifting norms that would indicate When I’m in Colorado, I enjoy great workouts at my
strong arms—the kind of loads that get you a second look. house gym with my friend Larry. Betting time again. Yes, I
am a compulsive competitor. That doesn’t make me a bad
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Nutrition and Supplementation
NUTRITION SCIENCE
mostly calcium and magnesium, to
Fight Muscle-Eating Acid buffer excess acid. The loss of calcium
in the buffering process has led to the
idea that a high-protein diet makes you
While no one would seriously deny measure of acidity and alkalinity in the excrete excess calcium. If you don’t
the role of a high-protein diet in build blood—the body has a number of natu replace the calcium in your diet, low-
ing muscle, there is one often over ral buffers that deal with a rise in acidity, calcium symptoms, such as muscle
looked drawback—people don’t eat including bicarbonate and phosphate. cramps, may arise. On a long-term
enough alkaline foods to balance Still, protein may overwhelm the system basis, not getting enough calcium—or
the acid that comes with taking if it’s not balanced by alkaline, or base, losing it as a result of buffering—can
in so much protein. Amino acids foods, such as fruits and vegetables. result in osteoporosis.
containing sulfur, mainly methionine and Many bodybuilders avoid fruits and veg While many dietitians still warn about
cysteine, can convert into sulfuric acid etables because of their carbohydrate the dangers of calcium loss with high-
in the body. Since optimal body func content. protein diets, a higher protein intake has
tions require a specific pH—that is, the The body deploys alkaline minerals, been shown to increase bone density.
In addition, the loss
of calcium is only
a problem if your
body is also out of
phosphate. Most
natural high-protein
foods are rich in
phosphate, which is
why you don’t often
see bodybuilders’
bones crumbling
during their posing
routines.
Potassium is an
alkaline mineral, and
several studies have
shown that taking
supplemental po
tassium can prevent
the excessive pro
tein excretion and
calcium loss that
can occur with a
diet high in protein
and acidic foods.
The best natural
sources of potas
sium are fruits and
vegetables, which
helps explain why
they’re considered
alkaline. A 41-day
Law, Y.L., et al. (2009). Effects of two and five days of creatine loading on
muscular strength and anerobic power in trained athletes. J Strength Cond Res.
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Nitric oxide supplements are hot in the bodybuilding sup heart is involved in important cell-signaling reactions. In the
plement world. Most are based on the amino acid arginine, brain NO regulates transmissions across neurons. It’s also
which is the immediate precursor of nitric oxide synthesis in involved in release of hormones, including both testosterone
the body. How much arginine converts to NO depends on and growth hormone. Various diseases have a characteristic
several factors, including enzyme activity. Another factor is NO deficiency—for example diabetes, high blood pressure
how much arginine gets absorbed into the body. Taking large and pulmonary hypertension.
doses of oral arginine increases the activity of an enzyme in The most popular method for
the liver called arginase, which breaks down arginine, thus increasing NO is through the use
blunting it’s uptake into the blood. of Viagra, which lowers blood
Some studies show that you need 18 grams or more for pressure. Diabetics, who often
arginine to be effectively converted into NO. In contrast most lack NO, don’t respond as
NO supplements contain a modest dose of three to four well to Viagra. Nitric oxide
grams. The larger doses of arginine require intravenous infu combined with vitamin
sion to bypass the arginase barrier in the liver. Attempting to B12 is proving effective for
swallow 12 grams of arginine or more at a time usually results treating dogs that have
in nausea. That’s probably why most NO supplements contain cancer. The B12 disguises
smaller doses. the NO, enabling it to pen
Several studies have shown that some bodybuilders etrate and destroy tumors
who’ve used NO supplements experience symptoms indicat through its free-radical
ing excess NO production in the body. One typical side effect action.
is a drop in blood pressure, since NO widens, or dilates, blood Arginine is not the
vessels. Though it may not be welcome, it does show that the only means of boosting
NO supplements are working as advertised. Other studies, NO synthesis. Another type
however, show that no oral dose of arginine has any effect of supplement combines
on blood vessels. As researcher Richard Bloomer, Ph.D., has L-carnitine with propionate,
pointed out, you wouldn’t want a huge sudden release of NO. a salt compound, and the
Excess amounts are implicated in septic shock—sometimes amino acid glycine. Taking
called blood poisoning—which has a 50 percent mortality rate. 4.5 grams of it daily boosts
Keep in mind that NO is a double-edged biochemical sword. NO by an average of 18 per
It’s a free radical, which, when combined with hydrogen per cent. Taking antioxidants also
oxide released during normal metabolism, becomes peroxini protects against the premature
trate, one of the more potent and damaging free radicals. breakdown of NO in the blood.
NO offers vital benefits besides the well-known expansion Perhaps the most overlooked
of blood vessels. Studies show that NO generation in the method of boosting NO is also the cheapest and most avail
able—eating vegetables. Why would vegetables boost NO
3$,15(/,() synthesis? They naturally contain nitrate and nitrites, which
are the end products of NO metabolism. While they’re usu
Joint Rejuvenator ally inert, the body can recycle them into active NO. The
best nitrate-rich foods include lettuce, spinach,
Squats got your knees in a beetroot and pomegranate. Another option is to drink
knot? Joint wear and tear can vegetable juices. Those foods supply a sustained-release
cause pain that detracts from alternative to taking large doses of arginine and may prove
workouts and sometimes makes helpful to those who have defects in the enzymes that convert
training impossible. If you’re
having aches and pains, you arginine into NO.
may want to try the antioxidant —Jerry Brainum
pycnogenol. It’s an extract from www.JerryBrainum.com
French maritime pine bark, and
it’s been shown to benefit people Butler, A.R.,et al. (2008). Therapeutic uses of inorganic
suffering from osteoarthritis,
particularly in the knees. nitrite and nitrate: From the past to the future. Circulation.
—Becky Holman 117:2151-2159.
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Nitric oxide supplements are hot in the bodybuilding sup heart is involved in important cell-signaling reactions. In the
plement world. Most are based on the amino acid arginine, brain NO regulates transmissions across neurons. It’s also
which is the immediate precursor of nitric oxide synthesis in involved in release of hormones, including both testosterone
the body. How much arginine converts to NO depends on and growth hormone. Various diseases have a characteristic
several factors, including enzyme activity. Another factor is NO deficiency—for example diabetes, high blood pressure
how much arginine gets absorbed into the body. Taking large and pulmonary hypertension.
doses of oral arginine increases the activity of an enzyme in The most popular method for
the liver called arginase, which breaks down arginine, thus increasing NO is through the use
blunting it’s uptake into the blood. of Viagra, which lowers blood
Some studies show that you need 18 grams or more for pressure. Diabetics, who often
arginine to be effectively converted into NO. In contrast most lack NO, don’t respond as
NO supplements contain a modest dose of three to four well to Viagra. Nitric oxide
grams. The larger doses of arginine require intravenous infu combined with vitamin
sion to bypass the arginase barrier in the liver. Attempting to B12 is proving effective for
swallow 12 grams of arginine or more at a time usually results treating dogs that have
in nausea. That’s probably why most NO supplements contain cancer. The B12 disguises
smaller doses. the NO, enabling it to pen
Several studies have shown that some bodybuilders etrate and destroy tumors
who’ve used NO supplements experience symptoms indicat through its free-radical
ing excess NO production in the body. One typical side effect action.
is a drop in blood pressure, since NO widens, or dilates, blood Arginine is not the
vessels. Though it may not be welcome, it does show that the only means of boosting
NO supplements are working as advertised. Other studies, NO synthesis. Another type
however, show that no oral dose of arginine has any effect of supplement combines
on blood vessels. As researcher Richard Bloomer, Ph.D., has L-carnitine with propionate,
pointed out, you wouldn’t want a huge sudden release of NO. a salt compound, and the
Excess amounts are implicated in septic shock—sometimes amino acid glycine. Taking
called blood poisoning—which has a 50 percent mortality rate. 4.5 grams of it daily boosts
Keep in mind that NO is a double-edged biochemical sword. NO by an average of 18 per
It’s a free radical, which, when combined with hydrogen per cent. Taking antioxidants also
oxide released during normal metabolism, becomes peroxini protects against the premature
trate, one of the more potent and damaging free radicals. breakdown of NO in the blood.
NO offers vital benefits besides the well-known expansion Perhaps the most overlooked
of blood vessels. Studies show that NO generation in the method of boosting NO is also the cheapest and most avail
able—eating vegetables. Why would vegetables boost NO
3$,15(/,() synthesis? They naturally contain nitrate and nitrites, which
are the end products of NO metabolism. While they’re usu
Joint Rejuvenator ally inert, the body can recycle them into active NO. The
best nitrate-rich foods include lettuce, spinach,
Squats got your knees in a beetroot and pomegranate. Another option is to drink
knot? Joint wear and tear can vegetable juices. Those foods supply a sustained-release
cause pain that detracts from alternative to taking large doses of arginine and may prove
workouts and sometimes makes helpful to those who have defects in the enzymes that convert
training impossible. If you’re
having aches and pains, you arginine into NO.
may want to try the antioxidant —Jerry Brainum
pycnogenol. It’s an extract from www.JerryBrainum.com
French maritime pine bark, and
it’s been shown to benefit people Butler, A.R.,et al. (2008). Therapeutic uses of inorganic
suffering from osteoarthritis,
particularly in the knees. nitrite and nitrate: From the past to the future. Circulation.
—Becky Holman 117:2151-2159.
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Q: I’m a fan of your book Natural Bodybuilding both in Canada and the United States. Both are very
and have it out on my coffee table. I’ve followed it intuitive but so different in their approaches. Now I
for nutrition and even the workout phases. I’d like feel that if I stay any longer on a ketogenic diet and
your take on something. I’m competing in our pro train the way I do, I’m just going to atrophy my mus
vincial show—I’m three weeks and five days out— cles, especially in my legs, which are a good feature.
and for the first time I’m working with a trainer on I’m eating hardly any carbs, and, on top of that,
my contest prep. But I’m at a standstill right now, she bumped up my cardio from 60 minutes per day
and it’s affecting me to the point of stress—and we to 75 seven days a week, and I still train heavy. To
know what hormone stress can release. Not good me, that’s just too much cardio at this point. Right
this close to a show. My wife often says that you and now, I’m 194 with 9.5 percent bodyfat, and I’m 46
I kind of have the same body type, and she thought I years old. I’m competing in the masters class. For
should write to get your opinion. me to get any leaner is very hard, especially when I
My trainer put me on the ketogenic diet for the carb load.
last eight weeks, and my training routine hasn’t Yesterday morning I was a bit tight and smooth
changed. I know I’m losing muscle mass. A while after training back. Then I went to posing practice
back I was frustrated to the point that I switched to with my trainer, and nothing good came out of it
another trainer because my approach to competing except that she bumped up my cardio, told me no
is more in tune with what she thinks. Both of these cheat meals and is keeping me on the ketogenic
women are supreme bodybuilders in their own diet. I asked her if she was going to load and de
right and have competed on a high level—Nationals, plete the week of the show, and her response was
she doesn’t know. I
feel that if a trainer
doesn’t know what
to do with you three
weeks out from a
show, then some
thing is not on sched
ule. So yesterday
afternoon I was a
little stressed and de
cided to load. Guess
what? Poof, bang,
everything started to
pop out, and I looked
big standing in natu
ral light and hitting
some poses.
Can you give me
your two cents on
what my training
should be like, in
cluding cardio and
nutrition? I’m on
no fats for four days
and then one day
with fats—but the
fat day is just some
white fish. I’m in the
construction field of
work as well, which
demands heavy lift
Carbohydrates ing and lots of walk
ing.
play a big role in muscle (continued on page 102)
A: Nothing against
size and fullness. your trainer, but she
seems to be giving you
a diet that she’s recom
Neveux
Staying Ripped
Q: I had the pleasure of seeing you never in my life been so fat that I couldn’t see
guest pose at shows in Ohio and Indiana abs—but I don’t really look very muscular at
many years ago. I just saw a clip of you that level of bodyfat. I certainly don’t have
on Facebook guest posing at the ’09 NPC photos taken with my shirt off when I’m
Texas Natural State Championships in soft, and I absolutely don’t guest pose
July. It’s been 10 to 12 years since I saw then. Therefore, people who
you pose in person, and you look like don’t see me with my
you’re still in ripped condition—but shirt off in the off-season
bigger. That’s impressive! How old are think I’m ripped all the time.
you now? How do you stay in such great Trust me, I’m not. I am very human!
condition all the time? And why is it that Now, to answer your question about
you’re in fantastic shape for appearances, my guest-posing condition compared
but most of the IFBB pros I’ ve seen guest pose to others: The big thing for me is
look 30 to 40 pounds out of shape? that I’m not a very big guy. At
5’7” I usually compete at
A: Thank you for your kind e-mail, and thanks for about 170
keeping up with me. Those appearances in Ohio
and Indiana were 12 or 13 years ago! Boy, how the
time flies. I turned 50 this year, and although
some days my joints feel like they’re 60,
my body is still as good
as ever. From watching
my guest-posing video,
I’d say I’ve put on some
muscle size since last
year.
How do I do it? Well,
my answer to that
question is always the
same: consistency.
There’s no substitute for
it. I don’t miss workouts,
I train hard on the basic
exercises, and I eat
very clean—and I do it
consistently.
Now, I want you to
know that I’m not in
ripped condition all the
time. Nobody is. I give
myself an off-season,
during which time I
eat the tortilla chips
when I go to a Tex-Mex
restaurant or the bread
when I’m at a steak
house. But I eat desserts
only a few times a year
(my mom’s apple pie
at Thanksgiving and
Christmas dinner, for
sure!), and I don’t let
things get out of hand.
Neveux \ Model: Dave Goodin
consistency.
and for keeping up with my natural
bodybuilding career. Train hard, eat
clean and keep in touch.
I don’t miss
workouts,
Editor’s Note: See
I train hard
Dave Goodin’s blog at
www.IronMan
Magazine.com. Click
on the basic
on the blog selection
in the top menu bar.
exercises, and I
To contact Dave
directly, send e-mail to TXShredder
eat very clean.
@aol.com.
Q: Your explanations and methods in the e-book exercises up front. For example, on bench presses, his first
Ultimate Power-Density Mass Workout make total sense— chest exercise, he added weight over a number of sets as
and if Arnold used it, I’m in. [Positions of Flexion] his reps dropped. When he was up in weight and down to
also makes total sense, something I know Arnold six reps, he pulled off weight so that he could pound out a
used for his biceps, among other bodyparts. My few 12-to-15-rep burnout sets. That way he continued to
question is, Can I use only the ending contracted- blast the mass of his pecs with endurance work, the other
position exercise for each bodypart to get my Den component of the fast-twitch 2A fibers. Remember, new
sity quota? Say, for POF lats, can I train chins heavy, research has found that the 2A fibers dominate in the big
pullovers heavy and then use stiff-arm pulldowns gest, freakiest bodybuilders.
with 5x10 in 10x10 style for Density? Arnold was on to something, as the big exercises acti
vate the most muscle fibers. If you use Density only on an
A: What you’re proposing is something similar to Eric isolation exercise, like stiff-arm pulldowns for lats, you’re
Broser’s Fiber Density/Fiber Saturation method or Hany achieving only limited fiber activation. That’s why Jonathan
Rambod’s FST-7. Rambod has you end with an isolation Lawson and I include a Density method for the big, com
exercise for seven sets with 30 seconds between sets—that’s pound ultimate exercises in our Power-Density Mass Work
the 10x10 style, but using only seven sets. A lot of body out at the beginning of each bodypart routine as well.
builders are going to that; however, after analyzing Arnold’s With that in mind, I suggest that your full Power-Density
workouts, I think they’re missing a key mass-building com lat workout look something like the following (you can use
ponent by not using Density on a compound move as well. different Density methods for each exercise, as you’ll see
Arnold used Power plus Density on many of his big below):
Now, for those who don’t have time for full-on POF Q: I’m using the Ultimate Fat-to-Muscle Workout
routines for every bodpart, there’s the streamlined Basic [from the e-book of the same name] because I need
Power-Density Mass Workout on pages 12 to 14 of the to get ripped fast. It feels great, I’m seeing more
e-book that has you using only one compound ultimate ex muscularity, and people are commenting. The thing
ercise per bodypart. Nothing else: Power followed by Den- is, I’m really sold on 10x10. I just read The Ultimate
sity—and I suggest you mix up your Density choices often. 10x10 Mass Workout, and it sounds awesome. I tried it
Do your Power pyramid on the first few work sets, ending on arms, and mine blew up bigger than they’ve ever
with one of the following Density methods: been. My question is, Can I add 10x10 to the Fat-to-
Muscle Workout somehow?
1) Lighter sets: Reduce the poundage and do two
Matter
of
Faith
by Ron Harris
Photography by Michael Neveux
density and muscle maturity only with—by the time Randy got near salt on his food for the past few
another year of hard training could the end of that rough patch, he was weeks; now I had him really pour-
have imparted. looking at me as if I were the devil ing it on so his chicken breasts
Even so, it wasn’t going to be all in the flesh. He even told me later looked as if they’d been lightly
smooth sailing during the final he was trying to sneak peaks at my dusted with snow—or dandruff.
Since he’d also doubled his of veins popping out or not, silly rabbit.
water intake, the poor guy
was now a nice, puffy, bloated
Vascularity looks really impressive in your
specimen, holding so much bathroom mirror, but from where the judges
water beneath his skin that he
seemed to have given up on are sitting it’s hardly noticeable unless all your
dieting long ago and binged
on pizza and ice cream.
veins are the size of garden hoses.”
But wait, it gets better! On
Monday, Tuesday and Wednesday, just look like you’ve never touched
he had to go through full-body a heavy weight. How do you feel?”
circuits with fairly light weights He glared at me behind sunken
and machines, doing high reps and eye sockets, not amused in the
resting very little between sets, the least. “Exhausted. All I want to
purpose of which was to drain his do is sleep. I actually started fall
muscles of every last molecule of ing asleep this morning training
glycogen. In other words, we were Claire.”
emptying his tank completely in “I’ve got good news, Junior. The
order to be able to fill it back up worst is all over now. No more
again and top it off. The total effect, training until the show is over.
by the third day, was that Randy was Tomorrow morning you start eating
not only watery and smooth look more carbs, cut the salt, and then
ing, but also flatter than Kate Moss’ the next day we begin tapering your
butt. water off. You’re going to be looking
That was Randy’s condition when better by the hour, I promise.”
we met at the gym so I could take a He perked up a bit. “Pinkie
look at him before we started carb promise?” he asked, offering the
ing him up and flushing the water little finger of his right hand the
out. Guys about to be executed by way my seven-year-old son does—
lethal injection would have looked
more upbeat.
“There’s nothing there,” he
moaned, standing relaxed in a pair
of shorts in the aerobics room. I
watched, arms folded, as he tried in
vain to tense muscles that did not
respond. Randy hit a front double-
biceps shot; the difference between
flexed and not flexed was minimal.
He was losing it. “What the hell hap
pened?” he said.
“You’re right on schedule, just
perfect,” I replied.
“On schedule for what, last
place?” His voice was rising to a
high-pitched whine.
“No, no, relax. I’ve done this
many times before. If you don’t look
like crap at this point, you didn’t do
it right.”
“Well, I guess I did it right, be
cause I look like I’ve never touched
a damn weight in my life!”
“That’s not true,” I chuckled. “You
bellyache of your life. You might not up another notch. This was going to
Only those of us who have been even make it to the stage because be good.
through the crazy sport of com you could be glued to a toilet seat
petitive bodybuilding could possibly trying to give birth. No, stick with Editor’s note: Ron Harris is the
comprehend what a difference three yams and rice. Those are good, slow- author of Real Bodybuilding: Muscle
days can make in a physique. Randy burning complex carbs that won’t Truth From 25 Years in the Trenches,
looked and felt like a totally different give you any problems.” which is available at RonHarris
person on the eve of the contest. One “At least let me have the wine! It Muscle.com. IM
last time I appraised him at the gym. brings out the veins.”
He was fully carbed up, and the “No contest was ever won or lost
excess water had been flushed away. because of veins popping out or not, Only those of us
Not only that, but he’d put two coats
of Pro Tan on the night before. He
silly rabbit. Vascularity looks really
impressive in your bathroom mirror,
who have been
looked like a bronze god. As he hit a but from where the judges are sitting through the crazy
few poses, the carbs did their magic, it’s hardly noticeable unless all your
and his muscles pumped up before veins are the size of garden hoses.” sport of competitive
my eyes. The kid looked like a win
ner, and his broad smile communi
He frowned, but not for long.
Randy was in a good place.
bodybuilding could
cated that he felt like one. “How do you think I’ll do possibly comprehend
“Wow,” he said and flexed a tomorrow?”
quad, stunned at the striations and “It all depends on who what a difference
veins popping out in bold relief. He else shows up and stands
crunched into a crab most-muscular. next to you onstage. But three days can
His pecs were splintered across with
detail and riddled with veins. Even
you will be ready, that’s
for sure.”
make in a
his upper chest, long a weak point, Each hour physique.
had thickened up. from now until
I couldn’t resist gloating. “I told he got onstage
you everything would be okay, didn’t was going to
I? O ye of little faith.” seem like
“Yeah,” Randy said, “but it was an eterni
hard to believe when I looked like ty. That’s
something my cat left in the litter how
box.” He pulled over his gym bag time
and took out a plastic grocery bag. gets
Looking truly joyous, he presented distorted
various articles of candy—Raisinets, near the end. Very soon,
Skittles and assorted candy bars.
Model: Quincy Talor
The Cancer Connection breast cancer; vitamin D inhibits development of new blood vessels
estrogen-stimulated breast can required for tumor growth. That
As with cardiovascular disease, cer. One study even found that done, hormonal D stimulates a
people who live at higher latitudes those who developed malignant gene that leads to its own destruc
and are exposed to less sun appear melanoma, the most deadly form tion, which prevents it from enter
to be at greater risk for various of skin cancer, had less death ing the blood and affecting calcium
cancers, including Hodgkin’s lym risk than those who had less sun metabolism.
phoma and colon, pancreatic, ovar exposure.15 Recent research showed how
ian and breast cancers, than those Since the kidneys don’t in vitamin D may help prevent pros
who live at lower latitudes. Having crease production of the active, tate cancer, the second leading
counts of 25-hydroxyvitamin D or hormonal, form of vitamin cause of cancer death in men.16 In
in the blood of less than 20 nono D in response to sunlight, how the course of normal cell metabo
grams per milliliter is associated can vitamin D offer cancer pro lism, abundant oxygen leads to the
with a 30 to 50 percent increase in tection? The organs and tissues formation of free radicals, which
the risk of getting colon, prostate affected by cancer contain the are unpaired electrons. They dam
or breast cancer and more chance enzyme that converts 25-hy age cellular DNA, leading to cel
of death resulting from it. Several droxyvitamin D—the circulating lular mutations and cancer. With
studies have found an increased in form in the blood—to the acti hormonal D levels high, the D links
cidence of colon cancer in subjects vated hormonal form. Most of the to an enzyme called glucose-6
low in 25-hydroxy D. conversion occurs in the kidneys. phosphate dehydrogenase, which
A study of prostate-cancer pa The local production of hormon deactivates excess free radicals in
tients found that the disease de al D controls genes that put the prostate tissue.
Neveux \ Model: Ali Sonoma
veloped three to five years later in brake on the cell proliferation That protects against DNA muta
those who worked outdoors than that is the hallmark of cancer. If tion and subsequent cancer forma
in those who worked indoors. Data a cell does become malignant, tion. The process occurs only in
obtained from 980 women revealed hormonal D supports apoptosis, healthy prostate cells. Vitamin D
that those highest in vitamin D or suicide, of tumor cells, and also inhibits two enzymes—matrix
had a 50 percent reduced risk of prevents angiogenesis, or the metalloproteinase and cathepsin—
the risk of falls, which often precipi the invading organism. That, coinci that food sources of D are notori
tate hip fractures in older people, dentally, is precisely how antibiotic ously minimal. Sunlight is available
by 22 percent. Vitamin D receptors drugs work. Some intriguing stud during summer months, but less
exist in skeletal muscle, where hor ies have found that higher blood so during the winter in northern
monal D is thought to play a role in concentrations of D help protect latitudes. Many dermatologists
muscle protein synthesis, and a lack against colds and flu. strongly advise against any sun
of D causes muscular weakness. Excess inflammation delays mus exposure, noting that UV light is a
Studies of older people also show cle recovery, and D can help. It helps potent carcinogen. Using a tanning
that vitamin D increases the size of release anti-inflammatory cyto booth or machine can significantly
increase blood D, but
again, there’s a risk of
Some intriguing studies have found that higher cancer and accelerated
skin aging.
blood concentrations of D help protect The truth is that you
can get 20,000 units of
against colds and flu. D in your body thor
ough exposing your
face, arms and legs
type 2 muscle fibers. kines, immune-cell to sunlight for
Vitamin D may boost immunity substances that help only five to 30
in athletes through the release of temper inflammation. minutes. Doing
antimicrobial peptides, which are Indeed, some evidence that two times
small proteins that kill bacteria by points to vitamin D’s a week will
destroying the cell membranes of opposition to autoim significantly
mune protect against D
dis deficiency, unless you’re
eases, fat, old or both. On the other
in which hand, a recent study found that
the immune older people who engage in regular
system begins to outdoor activity when the sun is
attack healthy body at its peak—about 12 noon—have
tissue. Examples blood D levels comparable to
include multiple younger people.31 That, once again,
sclerosis and rheu wouldn’t apply to those living in
matoid arthritis. northern areas during the winter.
As for direct Most vitamin D experts suggest
improvements in that in the absence of sunlight or
sports performance, tanning-bed exposure, you need
early Russian and to take a minimum of 1,000 units
German research of supplemental D daily. Since D
showed that expos is fat-soluble, it could be toxic, but
ing hard-training that isn’t likely. Don’t forget, you
athletes to ultravio make that 20,000 units with only 15
let light appeared to minutes of sun exposure. Cases of
improve recovery D intoxication have involved doses
from intense train of 150,000 to some 2 million units
ing. taken for two years, resulting in
elevated blood calcium and phos
Sources of phorus—dangerous because those
minerals cause soft-tissue calcifica
Big D
Neveux \ Model: Dan Decker
units daily, and most users average tes. Diabetes Care. 30:2569-2570. 29 Al Faraj, S., et al. (2003). Vitamin
around 4,000. Don’t take vitamin 22 Pittas, A.G., et al. (2006). Vita- D deficiency and chronic low back
A with a D supplement; vitamin A min D and calcium intake in rela- pain in Saudi Arabia. Spine. 28:177
interferes with D metabolism. tion to type 2 diabetes in women. 9.
Whitney Reid
Transformed
His
Physique
by David Young
Photography by Michael Neveux
“I’m 6’3”
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Free download from imbodybuilding.com
Mix-Master
Chest
142 NOVEMBER 2009 \ www.ironmanmagazine.com
Training
Free download from imbodybuilding.com
Lee Apperson’s
Change-to-Gain
Pec-Etching Program
by Cory Crow
Photography by Michael Neveux
W
hat would you say if I suggested that the most
competition, the ’09 Atlantic City Pro, with a goal of making the
top 15? That I’m crazy? Well, I may have been spending too
much time at the computer lately, but I’m pretty sure I’m
not crazy—although getting this type of response during
a bodypart-training interview will drive a writer a little
nutso:
CC: So, what’s your chest routine?
LA: I don’t have a set routine.
My first thought? “Awww crap.” After that I con
templated the children’s book I wanted to write—or
maybe the next great American novel. Then it hit
me: This is something entirely different from what
anyone else is doing, and it’s being done by a vet
eran of the iron game who’s competing against
men half his age. Lee Apperson’s philosophy re
garding weight training is to constantly move
forward, to never be satisfied with the status
quo. He believes that it’s folly to go back to
where you were, that a routine is limiting in
and of itself.
“Everything is part of a big puzzle,” he
says. “How you put the puzzle together de
cides whether or not you’ll be successful.”
It’s chest training without a net, always
finding new ways to pound the muscles
into submission, to stimulate them from
new angles, with more weight, creating
a balance and flow that many feel are
missing from the bodybuilding stage
today.
Lee readily admits to being a throw
back to a bygone age when bodybuilding
contests also involved feats of ath
leticism and people on the beach were
building muscles and engaging in sport,
wanting to look both good and athletic
at the same time. He is so out of the norm
from the modern physique standard that
it appears at times that the judges don’t
quite know what they’re supposed to do with
him. When you think about it, it makes sense.
Bodybuilders from the so-called golden age of
bodybuilding were physical culture Renaissance men.
They possessed a lithe, streamlined look that would be
considered not thick enough compared to today’s behemoths.
The physiques more closely resembled ancient Greek statues than
comic book drawings, and athletic prowess was valued above
mass. Some would call the modern harder to prepare for a contest NABBA Mr. USA in ’96 and the NPC
look progress; others would dis when you know you’re competing Masters Nationals in ’98, when he
agree. The wonderful thing about for 15th place.” earned his IFBB pro card. Lee also
bodybuilding is that there’s no In masters events Apperson is finished in the top 10 at the NABBA
right or wrong answer, only opin very competitive. At the ’08 Atlantic Mr. Universe in ’97 and ’98, just
ion. Unless you’re in a competi City Pro, where there was a masters before he turned pro.
tion, that is. In that case there is a contest, he finished second in the So what keeps a guy who’s used
“right” opinion—the opinion of the over-50 category. In masters events to getting the good callouts going
judges. held from 1999 to 2003, he finished when he’s relegated to the last
“I wish they’d bring back the ninth, 11th, eighth, 14th and 15th. ones? The process.
masters shows,” says Lee. “It’s When he competes against the “There are a lot of ways to stay in
“boys,” he’s a little less successful. this game,” Lee suggests. “There’s
From 2004 to 2007—when there photography and writing, com
Lee Apperson’s Sample were no masters shows—Lee en mentary and personal training, but
tered four competitions, placing I’m trying to forestall all of that for
Chest Programs outside of the top 15 every time. as long as I can.”
Week 1 Earlier in his career Lee was one There’s also the faint hope that
Incline barbell presses of the top amateur bodybuilders masters shows will come back into
2 x 30 x 135 in the country, winning the AAU vogue. Should that happen, Lee
1 x 10 x 185 Mr. America title in ’94 and ’95, the feels that he’ll have a built-in ad
2 x 8 x 275
Cable crossovers (clavicle level)
1 x 20 x 50
1 x 15 x 70
1 x 10 x 120
Dumbbell bench presses
2 x 20 x 60s
1 x 15 x 90s
1 x 10 x 120s
Week 2
Hammer Strength flat-bench
presses (not upright type)
1 x 20 x 225
1 x 12 x 315
1 x 10 x 405
Incline dumbbell presses
1 x 15 x 70s
1 x 12 x 90s
1 x 10 x 110s
Pec deck flyes 1 x 15 x 100
1 x 12 x 180
1 x 10 x 220
Week 3
Cable crossovers (at floor level;
don’t raise handles higher
than top of abs) 1 x 20 x 70
1 x 15 x 80
1 x 10 x 100
Pushups (handles on floor,
feet on bench)
1 x 15 x bodyweight
1 x 12 x 45
Hammer Strength incline
presses 1 x 20 x 225
1 x 12 x 315
1 x 10 x 405
LATS
The
by Dustin Parsons
Photography by Michael Neveux
Exercise and
B
ack work has long been the pectoralis major, with its two
an area of controversy in heads and distinctly different fiber Development
strength training. Ques angles and actions on the arm. You Lat pulldowns. The pulldown
tions about lat develop cannot train “parts” of the latissi is indeed a great exercise for the
ment are especially prevalent: Is mus dorsi. latissimus dorsi. When performed
the lat pulldown the best and safest Any discussion of the latissimus with a variety of arm positions,
exercise for the latissimus dorsi? dorsi must include a mention of there’s probably no other exercise
Why are most people stronger on a the teres major, which is commonly that targets the lats so effectively.
lat pull or a pullup when they use referred to as the “lats’ little helper” When you’re using a wide grip, the
a palms-up grip? Are the lats in because it contributes to the same motion is pure arm adduction.
volved in row-type exercises? Does action on the arm. It’s impossible A narrow grip—hands shoulder
changing my arm position during to train one without the other. width—incorporates arm exten
rowing exercises affect which back The origin of the teres major is sion. An in-between grip gets in
muscles are worked? on the lower edge of the shoulder both extension and adduction. To
A basic understanding of the blade, above the latissimus dorsi. most effectively train the lats, it’s
anatomy and kinesiology of the The insertion is on the head of the best to use a variety of grip widths
latissimus dorsi and surrounding humerus, in virtually the same to work them in both of their prime
structures makes those questions spot as the insertion of the latis actions.
much less intimidating. simus. For that reason you should One point to remember as we
consider the teres major to be an go through some additional points
Lat Anatomy extension of the latissimus dorsi. about pulldowns: The pullup is me
chanically the same exercise as the
The latissimus dorsi is a large Kinesiology pulldown, so the same principles
muscle with a very broad origin on apply.
the vertebrae and ribs of the mid The latissimus dorsi has two There is one drawback to the lat
dle and lower back, tapering into a main actions involving the arm. pull. Repeated arms-over-the-head
narrow insertion on the front of the It functions in adduction—pull types of activities have been linked
head of the humerus on the upper ing the arm to the side of the body to shoulder-impingement syn
arm. On the surface it runs in a from an out-to-the-side position— drome. So if a physician has ever
mostly vertical fashion up the sides and extension—pulling the arm told you that you have or are prone
of the back, giving the upper body down from a horizontal position to that condition, it’s advisable to
its V-shape. All of the muscle fibers straight out in front of the body. use other exercises, such as rows, to
in the latissimus dorsi are virtually Understanding those two primary train your lats.
parallel, making the entire muscle actions will be a great tool for han Why are most people stronger on
participate in the same action on dling lat-exercise dilemmas. pulldowns and pullups when they
the arm. That’s very different from use a palms-up grip? That has to do
2) Wide-grip pulldowns
4) One-arm rows
3
with the biceps. Elbow flexion is a part
2 the exercise.
Rows. Now for the row dilemma.
The list of possible rowing exercises
includes the seated cable row, T-bar
row, bent-over dumbbell or barbell row
and any machine that simulates those
movements. The real question is, Do
rows work the lats?
It all depends on the position of
your arms. Keeping your elbows close
to your sides during a row creates arm
extension. As extension is a prime ac
tion of the latissimus dorsi, doing the
exercise in that fashion does work the
lats very well.
Doing the exercise with your elbows
high, or arms perpendicular to the
body, reduces the lats’ leverage. The
movement becomes horizontal arm ab
duction, which is not a prime action of
the lats. It is very much a prime action
of the rear deltoids, teres minor and
infraspinatus, so it’s not a very effective
way to train the lats.
Understanding the above informa
tion can help you get the most effective
results from your back training. If you
haven’t already had to face these issues,
it’s merely a matter of time before you
do. Now you are armed with the facts
that will lead you to professional solu
tions.
Awards Dinner
I always look forward to the AOBS would see Bill Seno bench-pressing her is a measure of his character.
awards dinner because it’s much huge weights and generally train Unfortunately, I wasn’t able to
more than a dinner—it’s an all-day ing like a man possessed. Bill was a attend Tommy Kono’s seminar, but
celebration that brings together world-class powerlifter housed in a I did see Randy Strossen’s. I have, of
those who enjoy the history of bodybuilder’s physique—an amaz course, read Tommy’s book Weight-
strength and muscle and the people ing athlete. lifting, Olympic Style. Much more
who created that history. Founded by I’ve photographed Carla Dunlap than a training manual, it’s a histori
the late Vic Boff and now produced many times in her bodybuilding cal document written by the most
by Artie career and had always found her to accomplished Olympic weightlifter
Drechsler, be a very elegant athlete with a spar the United States has ever pro
the event kling personality. I had asked Steve duced. The writing is very personal
marked its Wennerstrom, chronicler of wom and inspir
26th year in en’s sports and our mutual friend, ing, and the
2009. to come to the event, as he was the book is a
Artie person who introduced Carla to must-have
and his bodybuilding. Family commitments for anyone
team did a precluded his attendance, but I interested
wonderful know he was there in spirit to honor in exploring
job—it’s his friend of 25-plus years. I hadn’t the mind of
a labor of seen Carla in 20 years and Bill in 40. a champion
love—in Are those numbers possible? Wow! and discov
creating As I’ve written many times, the ering a trea
and sus real pleasure of being a part of this sure trove
Bill Seno. taining world is the people. Some are great of training
this special champions who happen to be won wisdom.
event. The Association of Oldetime derful people, and others just share Bob Gold-
Barbell and Strongmen reunion is an our fascination with strength and man, M.D., is Bruce Wilhelm.
opportunity to honor the legends of muscle. a very strong
the iron game and to renew friend The third honoree was Bruce supporter of the AOBS, and I had
ships. The iron game has many seg Wilhelm, whom I know through the pleasure of being a part of his
ments—from power and Olympic our mutual friend, the legend table at dinner. “Dr. Bob,” as always,
lifting to bodybuilding and strong ary photographer Gene Mozée. I was a gracious host. Denie Walter,
man exhibitions. If you use a barbell, will let Randy Strossen’s recap of who was editor in chief of Dan
you’re a part of it. The day included Bruce’s seminar give you a snapshot Lurie’s Muscle Training Illustrated,
wonderful seminars given of Bruce. I was sat next to Dr. Bob and was his usual
by Tommy Kono and present at that font of enthusiasm. The ageless Bill
Bruce Wilhelm, Strong seminar, and it Grant sat across from me, as did
man exhibitions and was a mixture of IRON MAN scribe Roger Schwab.
Olympic-lifting demon solid information Roger always brings a special intel
strations, plus the awards and wonderful ligence to any gathering, and his
dinner. anecdotes—a enthusiasm was fun to experience.
This year was espe rollicking good Next to him was John Heck, a friend
cially memorable for me time. Gene would from the ’70s, a lifelong bodybuilder
because two of the hon have loved being whom I first met in the health-foods
orees, Bill Seno and Carla there to honor business. Next to me was my son
Dunlap, have been a part his friend, but he Roland, who came up from Dela
of two different segments couldn’t make the ware to photograph the event for
of my life. In the early dinner because IRON MAN. Great job, Roland. To
’60s I sometimes trained he is his sister’s see all of the pictures is a reminder
at the Sayre Park Field primary caregiver. of a wonderful day now secure in
house in Chicago, and I Carla Dunlap. His dedication to my memory.
Carla Dunlap and Artie Drechsler. Joe Rollino. Joe Abenda and Roger Schwab.
John Balik and Bill Grant. Deborah Diana, Doris Barrilleaux and Carla Dunlap.
Company conducted studies of sub rep to ensure complete develop liberately, with no sudden jerking
jects lifting weights while standing ment. Thrust and momentum are or thrusting, proceed under strict
on a force plate. When the subjects outside forces. When they come into control through the positive portion
employed any sudden jerking, yank play during weight training, they of the repetition, pause for three
ing or thrusting to get the weight reduce the force, or intensity, of the seconds in the contracted position
started and/or to keep it moving, muscle contraction and so reduce and lower under strict control.
momentum came into play. In ex the growth stimulation. Contraction There’s no length of time that’s
treme cases using momentum led to intensity is the primary factor in absolutely best. It would be impos
the muscles’ getting resistance only exercise science. sible to conduct a study that would
at the start and the end of a move The only significant point about discover the optimum rep speed;
ment, with little or none through rep speed is that you must lift and however, Arthur Jones and oth
most of the arc of motion. That’s lower the weight with full muscu ers, including me, have found that
a highly undesirable situation, as lar control—control being the key a four/three/four cadence—four
you need resistance throughout the word. Initiate each movement de seconds up, three seconds holding
'!" %$
As a bodybuilder your
+ ) %"!" %$"
!$$ #%"
in the contracted position and four strict control helps you do just that.
seconds down—is enough to avoid Using a standardized cadence,
creating momentum and give you such as four/three/four, will also
full, high-intensity muscular con prove invaluable in accurately
tractions. measuring your training progress,
Remember also that you’re a another issue of great importance
bodybuilder, not a weightlifter. Your in a scientific approach to exercise.
primary purpose is not to hoist the If you perform your reps at varying
heaviest weights possible but to speeds from workout to workout,
achieve maximum muscle contrac you won’t know how much work
tions to induce optimum growth the muscle is performing. You may
stimulation. Lifting and lower think you’re progressing when, in
ing weights smoothly, evenly and fact, you’re regressing, and vice
slowly—but not superslowly—under versa—as occurred in the studies
A
s the fitness industry con causes novice lifters to change program for you!
tinues to grow by leaps their training plans the way they
and bounds, the number change their socks. It’s rare for
of training gurus also beginning lifters to give a system a Nutrition Notes
grows exponentially.With each year’s time to prove its worth and Out of all the factors that influ
new fad and system the blueprint return on investment. ence your success in training, the
becomes increasingly more com This is the first in a series of four that are most important are,
plicated. You’ve got Russian Smo Power Surge installments written in order, nutrition, rest, training
lov, High-Intensity Training, Bill specifically for people whose main and biochemistry and genetics.
Starr’s 5x5, Progressive Periodiza priority in the gym is to deadlift The majority of steroid-using
tion,Westside Barbell, Joe Aver- (without a powerlifting suit) and weightlifters are using way more
age, Rippetoe’s Starting Strength, bench-press (without a bench anabolics than they really need to
Sheiko Training, the Poliquin super shirt) the most weight they maximize their gains. Most steroid
Principles, Cross Fit, Plyometrics, can possibly lift for one to three gurus at the gym, if they’re being
Dinosaur Training, Positions of reps. If you’ve got other iron honest, will cite test dosages rang
Flexion, German Volume Training, goals that are higher up on your ing from 500 to 2,000 milligrams
the Weider Principles, the double Maslow’s Pyramid, then you prob per week! And then on top of that
split (made famous and partially ably shouldn’t commit yourself to they’ll discuss the options of orals
created by Schwarzenegger and following this series and morph plus additional injectables.
his training partners) and so on ing into a benching and pulling All that notwithstanding, on
and so forth. monster. But if you look in the just a 250-milligram shot of doc-
With all these training pro mirror and dream about hav tor-prescribed testosterone for
grams, systems and theories with ing the build of a national-level HRT, my levels jumped up the
in reach of anyone who has access push-puller—thick, dense back point scale to 1,600! It was 160
to the Internet or to a bookstore, muscles, titanic traps, a bull’s percent of the very top end of
the ongoing debate, not surpris neck, corded muscles running what experts believe a natural
ingly, revolves around which sys down your arms, boulder-sized collegiate athlete’s testosterone
tem works best for who and who front delts and a physique that’s levels could be. I’m suggesting
should be employing which work- built for a burst of maximal power that anyone interested in HRT
out. The abundance of choices output—then this might be the should avoid the street dealers
and Internet suppliers entirely and years of scientific training, intelligent of a powerful hormone, erythropoi
instead meet with an open-minded recovery methods and advanced etin, or EPO, which increases red
but safe-thinking endocrinologist nutritional intake and supplementa blood cell production and blood
and get some advanced blood work tion. What’s more, without the arti volume. Pumps come as the result of
done. After that the doctor can put ficial boost of powerlifting suits and delivering more blood to muscle tis
you on a program that will adjust bench press shirts, Brian has compe sue, so while the use of nitric oxide–
your body’s chemicals so you’re tition squatted 785 pounds, bench- stimulating ingredients like arginine
best prepared for the rigors of heavy pressed 650 pounds and deadlifted alpha-ketoglutarate—AAKG—and
training and the recovery demands it 810 pounds at a bulked up, mid-300 arginine are somewhat effective
imposes. pounds bodyweight. Simply put, he because they cause vasodialation,
How far can lifters take their is a giant with the power to match his they do not increase blood volume.
strength levels without the aid of pre mass. Dark Rage’s dual EPO-NO action
scription strength anabolics? One of For years now Siders has worked causes what scientists call “hemody
the best examples of success is Brian with the folks at MHP on his nutri namic blood plasma vasodialation”:
Siders. For years he competed in USA tion and supplementation. With their Basically, a larger supply of EPO-in
Powerlifting and the International guidance and support he’s captured duced blood is transported through
Powerlifting Federation. Because national and world powerlifting nitric oxide–induced vasodialated
he pushed himself to the top of the titles—in the largest federation in the veins and capillaries to muscle tis
heap, he was randomly and routinely world, with the most competitors— sue. That not only increases the size
tested for steroids. Not only did they and he’s now doing battle at high- and effects of the muscle pump but
test him at competitions, but he had profile shows such as the World’s also has a profound muscle-build
to keep the IPF informed as to his Strongest Man, Arnold Strongman ing effect as it engorges your muscle
whereabouts so they could show up Classic and Canada’s Fortissimus. tissue with Dark Rage’s other active
unannounced at any time and insist To get the lowdown on what exactly ingredients, including creatine,
on his taking yet another piss test. Brian Siders is taking, I contacted beta-alanine, BCAAs, AAKG and
Brian also consented to being MHP’s headquarters to find out what arginine, among others. Further
polygraphed by a professional tester, was in Brian’s shipment every month more, increased blood supply also
and he passed every lie detector and and the science behind those prod means increased oxygen supply, so
fluid-based test he was given. So, as ucts. Here’s what I learned: it enhances Siders’ performance and
suming that all the testing validates Before every training session Brian delays muscle fatigue.
him as being drug-free for his entire takes MHP’s Dark Rage. What makes After training Brian takes MHP’s
powerlifting career, we can look at Dark Rage’s pumps so immense is Dark Matter because it’s absorbed
his results as having stemmed from their ability to stimulate the release faster than whey isolate. Also, the
F
or the fourth time gravity
2) Your body has two main types
of muscle fibers, red and white. The
gladiators from all over the
red are the slow-twitch, endurance country—plus one super
fibers, and the white are the fast- bencher from Switzerland—
twitch fibers that are best suited for donned their weightlifting belts,
power movements. Powerlifting is all chalked up their hands and pre
about white muscle fibers because pared to face off against each
it’s an explosive, one-rep-maximal other on MHP’s professional
Calves are lifting competition. Large white
powerlifting stage. This year’s
muscle fibers take longer to recover
probably the least than red muscle fibers and the small event was held at the ’09 Ronnie
worked muscles in er white muscle fibers. Coleman Classic Expo in Mes
3) The deadlift and bench press quite, Texas, just east of Dallas.
powerlifting. are both full-range compound move Previous MHP title-sponsored
ments that tend to cause more mi super showdowns have taken
crotrauma to connective tissue, a.k.a. place at two Olympia Expos and
ligaments and tendons, and so the
one Europa Super Show, and
Neveux
If you find something on the Web that IM readers should know about, send the URL to Eric at bodyfx2@aol.com.
>www.AnthonyPresciano.com
Looking at him now,
you’d hardly believe
that Anthony Pres
ciano fought a serious
battle with childhood
obesity. Until the age
of 14 he was badly
overweight and lacked
the education or de
sire to make a change.
When he entered
middle school in 1989,
however, Anthony
decided to try out for
the football team, and
with the guidance
of his older brother
he lost more than 40
pounds between the
seventh and eighth
grades.
His passion for stayed in top shape year-round, which is what
football and improving his physique continued eventually propelled him to a career with BSN,
throughout high school and college, where he one of the biggest and most successful sports
found his greatest fulfillment in hitting the field supplement companies in the fitness and body
and the gym with the utmost intensity. He also building industry. He now works full-time as
threw himself into his studies and maintained BSN’s director of customer service, while repre
a 3.5 GPA while focusing on nutrition, exercise senting Team BSN at industry events, expos and
physiology and business management. That led media campaigns as the company’s main spokes
him to leave college in his senior year and open person.
two retail nutrition stores in order to put his His Web site is one of the more impressive that
knowledge to work in the real world. I have seen among fitness celebrities and body
In 2001, while living in Florida and running his builders. There are tons of valuable information
business, Anthony was given the incredible op about the training, diet and supplementation
portunity to try out for the Dallas Cowboys’ 2001 regimens that have enabled Anthony to obtain
roster. Sadly, his dream of playing in the NFL one of the most muscular and chiseled physiques
came to a screeching halt when he severely tore in the industry, as well as a photo gallery, up-to
his left hamstring while testing for the 40-yard date blog and even downloadable podcasts. An
sprint. Although he worked hard for six months thony Presciano is a rising star, and with his drive
to rehabilitate his injured leg, he was unable to and determination, along with the backing of
bring his NFL dream to fruition. supplement juggernaut BSN, we are likely to see
Despite that major disappointment, Anthony more and more from him in the years to come.
have experi
enced this on
Shock-week barbell curls, but
technique: you can also use
Pause reps are it successfully
brutal. (and painfully)
on many other
movements.
Pause reps:
With pause reps
you pause for
two to three
seconds in
the middle of
each repetition.
Sometimes I
use concentric
Train and
Weight
Alvisi to Take It Slow but Sure
The Swami came up with another stunning pick for the ’09 NPC
USA Bodybuilding Championships, which took place in Las Vegas on
July 24 and 25. As predicted, Florida physique artist Mark Alvisi took
both the heavyweight class and the overall.
Unlike the gents who finished second and third in the overall ballot
ing and also received pro cards—Daryl Gee and Grigori Atoyan,
who jumped into pro shows immediately—Alvisi, wisely, is going to
take it slow regarding getting on a flex-for-pay stage. Though he tipped Mark
the scales at 216 at the weigh-in, Alvisi told me he was only 212 by the Alvisi.
time the prejudging began. He also said there was no way he would
compete again this year, because “I don’t just want to make a good
showing in my pro debut, I want to win.”
At 5’9” Mark has good lines and always shows up in prime
condition. He wants to put 10 to 12 pounds on his frame before he Daryl
makes his pro debut. At this point it looks like the Army vet might Gee.
be taking aim at the Tampa Pro next August, which would give him
a full year to fill up. He would also have a slew of family and friends
in the seats, as he resides in Delray Beach, Florida.
I also tossed another suggestion his way: Take the entire 2010
season off and make his pro debut at the ’11 IRON MAN Pro. That
would give Alvisi, who turns 33 in January, 18 months to put to Grigori
gether the package he needs to have a shot at winning at the next Atoyan.
level. If he can show up with 220 to 222 pounds of highly condi
tioned muscle and keep his lines, he will be a factor. And, for those
who think Alvisi would lose the edge he gained by winning the USA
if he stayed away from the stage that long, I have two words for
you: Evan Centopani.
Centopani, if you’ll remember, took the Nationals in November
’07 and then waited until May ’09 to compete again—and you
know how that turned out. He won the New York Pro.
And how much did it hurt Phil Heath to sit out back Stan
to-back Olympias after he first qualified? ’Nuff said. McQuay.
Isaac Hinds \ www.liftstudios.com
Mike
Feulner. division than Alvisi can be against the big boys. “I see Gee as
a potential top-five Olympia guy in the 202, whereas I don’t
see Alvisi coming close to that in the open division,” Pepe
said. “If I were Daryl, I’d take the O off, come back next year
at 180 to 183 [at 5’5”] and be a force in that class.”
Hmm. Well, Daryl definitely will have the easier option. A
lot of great bodybuilders won’t finish in the top five at the Big
Dance. As a matter of fact, “The Experts,” despite our award-
winning credentials, suffered more anguish in trying to predict
this year’s Olympia top 10 on the morning after the USA than
we did from the sun’s painful rays.
All I’m gonna say about the video is that I put my impec
cable credentials on the line by predicting that Jay Cutler
will be the first former champ to win back the Sandow, while
Isaac “Hardbody” Hines went with his
Colorado cohort Heath, and Ron “Yogi”
Avidan tabbed Victor Martinez. Watch
Kristal Marshall it at IronManMagazine.com to see how
and Jon Lindsay. we handicapped the deepest Olympia in
years, if not ever. I mean, name one other
year where there were five competitors
J.M. and L.T. keep having a legit shot at the title? As in Cut
plugging. ler, Heath, Martinez, Kai Greene and,
of course, the defending champ himself,
Dexter Jackson.
In fact, the results may be in by the
Cassie Manion and time you read this—find them at IronMan
Lindsay Livolsi meet the Magazine.com as well.
Jonas Brothers.
ADD VIDEOS—A must-see among the ’09 USA videos on the Web
L.T. and
Amanda
Latona.
USA Standouts
DON’T FORGET ABOUT DEBT—Shavis Higa,
the brilliant Hawaii-based muscleman who, after winning three
USA titles over the past decade in the bantamweight, lightweight
and welterweight classes, moved up yet again—to middle
weight—to try and make it four. At 5’3” and 169 pounds Higa
looked very good but wasn’t in nearly the condition it would have
taken to grab the title from Gee Whiz. I told Shavis he should drop
back to welterweight and enter the Nationals. Now you’ve got my
Swami selection for that class way in advance.
4
1
2
3
2) Shaun Crump.
3) Kevin Sperling.
5) Alvisi’s abs.
6) Jimmy Nguyen.
the bikini and figure divisions, respectively. Quy went on John and Shirley were great bodybuilders, winners of the
to finish third in her class at the USA, while Fei placed a USA Mixed Pairs in 1987, the same season they won their
respectable 13th. I can see both of them on a pro stage in respective overall titles at the Masters Nationals. And who
the near future. isn’t aware of the huge number of top bodybuilders who
I also got guest poser Ronnie Coleman to spill the have trained at John’s Diamond Gym in Maplewood, New
beans. The Big Nasty put to rest numerous rumors that Jersey?
he would be making a comeback at the Olympia this year. Tina was a charismatic young lady and for a short time
“I’m through,” he said, “for this year.… Since you are ask followed her parents to the posing dais. After winning a
ing me directly, though, I will admit I will be competing atlocal teenage title, Tina finished sixth in the middleweight
the Mr. Olympia in 2010.” class at the ’92 Junior Nationals. Somebody named Kim
At 46? Does he have any shot at winning number nine? Chizevsky took the heavyweight and overall honors in
Wait till the Experts weigh in on that one. that one, by the way. Tina chose to retire at the spritely age
of 23 to pursue other interests—mainly cooking, eventually
becoming a chef.
Tina Kemper In 1998, while covering the Team Universe for this mag,
I had lunch with Tina and younger sister Mara, now 29
Bob Bonham sent me the tragic news via e-mail; John (Kimberley, 27, is the youngest of the Kemper daughters).
Kemper followed up with a phone call three days later. They were so nice—and funny to boot! After the finals the
John’s oldest daughter, Tina, had passed away on July 30. three of us joined John and Shirley for dinner. I had a great
Her fiancé had found her body in bed at their New Jersey time; the Kempers were not only one of the industry’s most
home. She had just renowned families, they were also extremely warm and
turned 40. unpretentious.
I have known the I hadn’t had much contact with Tina since then and was
Kemper family for stunned to learn of her death. Another taken far too soon.
more than 20 years. My deepest condolences to the
Kemper
To contact
Tina and Mara Kemper with L.T. in 1998. family and
Lonnie
those who
Teper about
material
were close
possibly
to her. IM
pertinent
to News &
Views, write
to 1613
Chelsea Road, #266, San Marino, CA
91108; fax to (626) 289-7949; or send
e-mail to tepernews@aol.com.
Merv
Andrea
Taylor
Age: 24
Isaac Hinds \ www.liftstudios.com
Weight: 110
Height: 5’4”
Residence: Riverside,
California
Occupation: Fitness trainer
Contest highlights: ’09 NPC
USA Bikini Championships,
C-class, 1st; ’09 NPC
Orange County Bikini
Classic, short, 1st
Factoids: A former high
school and college
cheerleader, she’s a
competitive ballroom
dancer. She graduated from
the University of California,
Irvine, with a B.A. in history
in three years.
Contact: www.ATayloredBody
.com
198 NOVEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
OFXT&W
LONNIE T EP ER’ S Ri si n g S tars
JFXT
,5210$1
Richard
Burke
Age: 23
Weight: 195 contest; 220
off-season
Height: 5’7 1/2”
Residence: Murfreesboro,
Tennessee
Contest highlights: ’09
NPC Junior National
Championships, light
heavyweight, 3rd; ’08
Chattanooga Battle at the
River, light heavyweight,
2nd
Factoid: He has trained with
Brandon Curry and James
Fredrick
“Flex” Lewis.
Contact: oacrmb@yahoo
.com
Fredrick
OFXT&W
JFXT
,5210$1
phy
Ian Ware \ IASE Photogra
Renel
Charles
Age: 19
Weight: 153 contest; 165
off-season
Height: 5’5 1/2”
Residence: Coral Springs,
Florida
Occupation: College student
Contest highlights: ’09
NPC Southern States
Championships, teen,
overall; ’08 NPC John
Ian Ware \ IASE Photography
Sunny
Daye
Age: 36
Weight: 100-105
Height: 4’11”
Residence: Long Beach,
California
Occupation: Licensed health
practitioner
Contest highlights: ’09 NPC
Junior California Figure
Championships, short, 1st,
and overall; ’08 NPC Pacific
USA Naturals, figure A-
class, 1st, and Masters 35
and-over, overall
Factoid: The Chicago native
was born into a life of show
business. A singer, she
has performed with Stevie
Wonder, Michael Bolton and
Julio Iglesias.
Contact: Sunny@Sunny
Daye.com
206
NOVEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
How did you get into body Favorite exercise: Don’t have giving up.
building? I started going to an one
Olympic lifting gym in Armenia How do you stay motivated?
at age 17 to try to strengthen my Least favorite exercise: Dead- I love the sport of bodybuilding,
upper body in preparation for lifts and I don’t know how to quit!
my mandatory military service Best bodyparts: Legs and calves How would you describe your
in what was then the USSR. I training style? It’s high-vol
had been a semiprofessional Most challenging bodyparts: ume, and I always pyramid up in
soccer player and already had Back and chest, though I’ve weights. I don’t like to rest too
strong legs. I was inspired by brought both of them up long between sets because I
the physiques I saw in movies of through years of very hard lose my pump that way.
Arnold, Sylvester Stallone and work.
Jean-Claude Van Damme. A for Training split: Monday:
Obstacles overcome: Liv back (plus abs, but only pre-
mer Olympic lifting champion ing in Armenia in the years
named Armen Gevorkyan took contest); Tuesday: chest;
following the collapse of Wednesday: arms;
me under his wing and showed the Soviet Union
me how to train. I didn’t really Thursday:
was very shoulders
learn about bodybuilding proper difficult,
until I moved to the USA in 1993, and traps;
as we were Friday: legs
but I always knew I wanted to do invaded
it. Once I entered my first contest and calves;
by several Saturday:
in 1996 and won the overall at just other na
159 pounds, there was no turning arms;
tions. Sunday:
back. During off
Who inspired you when you much of
were starting out? In Armenia that time Favorite
some photos would occasionally staples like clean
make their way to us. One that food and meal:
always stood out in my mind was water were Breakfast—
of Shawn Ray winning the 1987 in very oatmeal
Cal. As soon as I saw that photo, I short sup and egg
wanted a physique like his. I was ply, and we whites
also very inspired by Lee Haney, were with
out electric Favorite
Flex Wheeler and Berry DeMey cheat
and aspired to those types of ity. Moving
to the USA meal: I
physiques. As fate would have it, guess pizza
my genetics dictated a different without
knowing the or cheese
type of look. cake, but I really love a great
English language was not easy. I
Top titles: ’09 NPC USA Champi had a partial quadriceps tear in omelet with the works—meat and
onships, superheavyweight, 1st; 2007 and couldn’t train legs for tons of cheese.
’07 IFBB North American Cham three months. I also married and What’s your favorite supple
pionships, superheavyweight, 1st; had children fairly young, which ment, and why? I have two
’02 NPC California Champion presents other challenges for Cytogenix products that I ab
ships, heavyweight, 1st, and over anyone. solutely love. Xenadrine is my
all; three-time runner-up at the fat burner of choice because it
NPC Nationals Do you have a quote or a phi
losophy you try to live by? Not doesn’t contain too much caf
Favorite bodypart to train: All really, but I do believe in work- feine. I’ve never particularly cared
ing hard for stimulants and the way they
for what make me feel. Xenadrine peels off
you truly the fat without making me feel
want and jittery or nervous. I also love the
never preworkout product Cyto NOX.
It has just enough caffeine to
give a boost but not too much.
It also has an advanced blend
of L-arginine.
Goals in the sport: Some peo
ple laugh when I say it, but I do
want to be Mr. Olympia. I know
I’m not a kid, and it took me a
while to turn pro, but that’s my
dream, and I won’t stop chasing
it. IM
&,5&8067$1&(
• Pump-pourri
STRIDE ’N’
WHAT A HONEY!
Former WWE
Diva Kristal
Marshall has
a Betty Grable
moment at the
first USA Bikini
Championships—
and wins the
overall. Don’t
know who Betty
Grable was? SASSY LASSIES “Bikini is
Consult the sass with class” says E-
Google. class champ Jamie Baird
(left). A-class topper
Michele D’Angona and
Alicia Meza agree. Catch
my interviews with Kristal,
Jamie and Michele at
208 NOVEMBER 2009 \ www.ironmanmagazine.com IronManMagazine.com.
Free download from imbodybuilding.com
FLEXIN’
WOMEN’S BODYBUILDING
SERIOUS CONTENDERS DIVAS
heavyweight classes,
respectively, when
they gave this
thumbs-up. And not
for the first time.
3) Angela Rayburn,
third behind Holly
and Michelle, honed
her wheels to move
up from sixth last CHARMING
year. THIRD-TIMER
1 “It’s mine,”
says Angela
2
Salvagno,
who scored
her third USA
light-heavy
win before
commanding
the overall
crown. What
has Angie
been doing
since her last
appearance,
in 2007?
Becoming a
mom to
Giselle, now
a year old.
SPEAKING
OF SASS
Symmetri
cal Akila
Pervis, third
last year
and eighth
3 at the ’08
Nationals,
took the
1) Holly Geersen middle
squeezed out a unanimous weights,
victory in the heavies but and many
couldn’t persuade the 4 in the
panel to give her a pro crowd were
card. For the first time the stunned
NPC passed out two cards 4) Angela Robertson when she
in women’s bodybuilding washed out in figure earned the
at the USA. at this show two years second
2) Chris Szabo and ago and came back as a pro card. I
Michelle Brent were middleweight. Got my wasn’t one
about to take second attention—and the judges’. of them.
in the heavy- and light- They placed her third.
www.ironmanmagazine.com \ NOVEMBER 2009 209
Free download from imbodybuilding.com
3803&
&,5&8067$1&(
SHOWSTOPPERS
GUSHING DEBUT
Twenty-one-year
old Listy Allen
nailed the figure
overall in her
first national
show. And you
thought they
didn’t build
’em like that
anymore. Below:
I get to know
Listy at the
the NPC News
photoshoot on
the morning
after the
finals. Find my
interviews with
Listy and Akane
at www.IronMan
Magazine.com.
DID SOMEONE
SAY FIGURE?
Pro cards went
to all class
winners in
the contest of
quarter-turners,
including a
deserving
Akane Nigro-
Ismeal.
Merv
U N F O R G E T TA B L E FAC E S
nated fan to beat the heat
in the pump-up room.
3) Best kimono shot.
Based on the callouts,
Mandy Henderson, pre
dicted a top-two finish for
herself, and she was right.
DON’T LET THIS COMPARISON SHOT FOOL YOU It was only round one.
In the end Jenny Lynn (center) took third at the Jacksonville Pro Figure
on August 1. Jessica Paxson-Putnam (right) picked up her first pro win,
and Erin Stern got her ticket to the O by coming in second.
Find hundreds of
photos, videos,
interviews from
the ’09 Olympia
Weekend at
IronMan
Magazine.com HEY, VENUS. OH, VENUS… Dr. Venus Ramos,
sidelined in fitness by a shoulder injury, took
a stab at bikini—or as some were calling it
ROUGH AND TUMBLE Heather after the judging, the pump and grind.
Mae French will pass the pigskin for
the Denver Dreams of the Lingerie
Football League this season. The 5’
centerback will play all the Dreams’
games but one: Coach Allen
Watkins has given her September
25 off to compete in the Figure O.
ATLANTIC CITY
BOUND
High-rep utation.
“I’m addicted
to jujitsu,” says
Momo Minton
(below), who
switched from
figure to bikini
and nailed her
pro card. Training
for the B-sport
works much bet
ter with her ju
jitsu training, she
Roland Balik
adds. And who
could disagree?
Even in
curlers
Sheyla
Solano
looks like
Jacquelyn Geringer a winner.
brings a little For a peek
color to the at the after
proceedings—and shot see
earns the page 208.
distinction of being
the only person
I photograph
backstage who
isn’t wearing black.
Being six
months preg
nant doesn’t You can contact Ruth
keep Carla Silverman, fitness, figure
Sanchez from and women’s bodybuild
keeping an eye Above left: Erin Tucker gets a lesson ing reporter and Pump
on the athletes in dues paying at her first big national & Circumstance scribe,
she brought show. in care of IRON MAN,
to compete. Left: Newlyweds Monica Mark-Escalante 1701 Ives Ave., Oxnard,
Just a natural and Guillermo Escalante take the
mother hen. CA 93033;
competition-togetherness test. or via e-mail at
ironwman@aol.com.
Free download from imbodybuilding.com
Femme Physique
Where Were YOU ’82?
Story and photography by Steve Wennerstrom,
E
ven if you were young ington Steele.” songs such as “I Love Rock-n-Roll”
and energetic in 1982, The San Francisco 49ers won the by Joan Jett and the Blackhearts,
you might well have been Superbowl, and the St. Louis Cardi “Gloria” by Laura Branigan, and
struggling to understand nals won the World Series. Olivia Newton-John’s “Physical”—a
Reaganomics. It was, after The Dow Jones average hovered tune that would accompany hun
all, the Reagan era. Movie theaters around the 1,000 mark, and Time’s dreds of women’s posing routines
drew us to “An Officer and a Gentle Man of the Year was the computer at bodybuilding contests across the
man,” “Poltergeist,” “Tootsie” and (a nonhuman for the first time ever). country.
“Star Trek: The Wrath of Khan.” At Fans of electronic gadgets were The price of a gallon of gas was
home, television saw the debut of in a frenzy as Sony released the first $1.30, and bodybuilders bought a
“Late Night With David Letterman,” compact disc player. Women with dozen eggs for 84 cents.
“Cheers,” “St. Elsewhere” and “Rem powerful voices topped the charts in A Gallup poll found that 51 per
cent of those questioned stated that
homosexuality was not normal.
Moreover, the country was in the
Kay Baxter. midst of a recession—proof that
some things either never change or
are very slow in reaching the public
awareness.
If you were a female bodybuilder
in 1982, however, it was, some say,
the golden era of the sport. Visible
muscle on
women had
become the
rage. Televi
sion was cov
ering major
contests,
newspapers
around the
country
sought out
local competi
tors for in-
terviews, and
mainstream
magazines—
along with all
the bodybuild
BODY & POWER ing publications
was the first of the day—dashed to cover the
national newsstand “new” female phenomenon.
Competitively, the NPC was still a
publication devoted
year away from including women in
exclusively to women’s
its amateur event schedule. Female
bodybuilding. It was
bodybuilding contests at the time
launched in 1982. were sanctioned by the American
Federation of Women Bodybuilders
and run by its president, Doris Bar
rilleaux.
Carla Dunlap, who would become
Ms. Olympia in 1983, had just won
her second consecutive American
Insulinlike growth factor-1 is so named because of its ers suggest that it’s a classic chicken-and-egg scenario, in
resemblance to insulin. It consists of 70 bonded amino that IGF-1 doesn’t cause cancer but is instead produced
acids, which makes it a protein-peptide hormone. That by tumors.
means that like growth hormone, IGF-1 must be injected. Meanwhile, studies show that people low on IGF-1
Otherwise it degrades in the gut, rendering it useless. have a greater chance of dying from a heart attack. That’s
IGF-1 is considered the key to growth hormone’s ana because IGF-1 prevents the death of heart cells and offers
bolic effects, and GH release promotes its synthesis in the protection when the cells are highly stressed, as occurs
liver. The liver also synthesizes six binding proteins that during a heart attack.
work with IGF-1, with one, IGFBP-3, being the primary While the liver synthesizes IGF-1 and packages it with
IGF-1-bonding protein in the blood. A substance called the binding proteins for transport into the blood, two
the acid-labile subunit prevents the premature degrada variants of IGF-1 that are produced in muscle, one
tion of IGF-1. The of which is
complex of IGF-1, called mech
binding protein and ano growth
the acid-labile sub factor, play a
unit extend the time major role in
that IGF-1 lasts in the muscle gains.
blood to 15 hours or They spur the
more—compared to activity of other
the 10 minutes that proteins that
unbound IGF-1 lasts. are involved in
Because IGF-1 is muscle protein
so similar to insulin, synthesis and
it can interact with encourage the
insulin cell receptors activity of muscle
and produce some of stem cells, called
the same effects as satellite cells,
insulin. In fact, the which repair
primary side effect of damaged mus
both excess insulin cle—and training
and IGF-1 is hypogly does damage
cemia, or low blood muscle. In fact,
glucose, although intense weight
insulin is 10 times training is a
more potent than primary stimulus
IGF-1 in that effect. of the release of
When you train IGF-1 in muscle.
for an extended (Another protein,
time—more than one hour—the liver upgrades myostatin, prevents muscle growth by interfering with
its release of IGF-binding protein 3 to prevent the satellite-cell proliferation.)
onset of hypoglycemia that would otherwise ensue A recent study used specially bred mice that produced
because of the increased release of IGF-1. IGF-1 also only tiny amounts of IGF-1 in their livers, 75 to 85 percent
amplifies the action of insulin, even at low doses. Insulin lower than normal mice.1 Despite that, they show normal
helps maintain blood IGF-1 by boosting the synthesis of growth patterns and development. Their bodies compen
IGFBP-3. sate by secreting a lot of GH.
The primary role of IGF-1, though, isn’t to trans The IGF-1-deficient mice have low bodyfat and
port glucose into cells, as in the case of insulin. tend to stay lean as they age. The reason they make so
Instead, it fosters cellular division and growth. It’s much GH is that IGF-1 is the primary feedback inhibitor
also involved in cell repair, particularly in brain, heart of GH release from the pituitary gland. Less IGF-1 in the
and muscle. Its function in cell division has led many blood equals more GH release from the brain. Interest
scientists to suggest that IGF-1 has a role in several types ingly, human studies show that testosterone also blunts
of cancer. That makes sense, since cancer is a process of the IGF-1 signal to the brain, thus helping maximize the
uncontrolled cellular division; however, the evidence for effects of GH. That’s likely one reason why GH is consid
that is not yet definitive by any means. True enough, IGF ered synergistic with testosterone and anabolic steroids,
1 inhibits apoptosis, or cellular suicide. Out of that you get which are synthetic forms of testosterone.
the theory that tumors would upgrade synthesis of local But back to the mice. The lack of systemic release of
IGF-1 to keep themselves alive and thereby encourage the IGF-1 doesn’t affect its local production in muscle. Re
spread of cancer throughout the body. Yet some research searchers showed that by having the mice engage in resis
gene therapy idea of how to detect gene therapy doping yet. The only
possible way would be a muscle biopsy, but even that
doping yet. The only would prove problematic because complete uptake of the
IGF-1 gene may not occur, and the biopsy may reveal just
normal muscle tissue.
possible way would be a Rumors abound that some athletes have already sub
jected themselves to IGF-1 gene therapy. That isn’t hard to
muscle biopsy, but believe when you consider that one of the therapy’s devel
opers, H. Lee Sweeney, Ph.D., of the University of Penn
even that would prove sylvania School of Medicine, says he’s besieged by athletes
and coaches from around the world who offer to be his
problematic because guinea pigs. In truth, however, the technique is not ready
for prime time, for some earlier gene-therapy experiments
resulted in patient deaths. Future subjects could experi
complete uptake of ence fatal immune reactions to the vectors used to place
the gene in the body. Another danger is an inability to
the IGF-1 gene may control the expression of the gene, which could translate
into a rapidly spreading cancer. Or the expression of the
not occur. gene could extend from skeletal muscle into heart muscle,
resulting in excessive heart muscle growth that portends
premature heart failure.
Last and perhaps not least, while IGF-1 injections work
is particularly important. great on paper, real-world results are mixed. Most ath
Exercise boosts IGF-1. Some studies suggest that the letes suggest that using IGF-1 alone does little or nothing
antiaging effects of DHEA use come from an increase in to boost muscle gains, which makes sense in light of the
IGF-1 in the body. IGF-1 maintains both muscle and con mouse study that linked only local muscle IGF-1 to mass
nective tissue, as well as brain and heart cells, so it’s not gains. Many steroid manuals suggest that IGF-1 injections
a stretch to think that having more IGF-1 will make you are best used with other anabolic agents, such as GH,
feel and possibly look younger. Recent human studies testosterone and insulin. In that case, how do you ascer
confirm the antiaging effects of IGF-1 and GH. Yet tain just how well IGF-1 is working? The gains attributed
animals deficient in IGF-1 live longer and show no can to IGF-1 may in fact result from the other drugs in the
cer whatsoever. Clearly, that’s an example of how animal combo. Nor can you discount the placebo effect. If you
physiology may differ from that of humans. On the other think something will work and truly believe that it will, it
hand, countless people who’ve used GH therapy say that often does. Perhaps those who tout the “massive muscle
they feel younger, but that’s rarely evident in their appear gains” they’ve allegedly made from IGF-1 injections made
ance. Excess bodyfat is associated with lower IGF-1 and those gains because they trained harder and believed
GH. One recent study examined lifestyle factors that affect from their head down to their diamond-shaped calves
IGF-1 in college-age women and found a positive correla that the drug would work.
tion with soy protein and the mineral selenium.2 Drinking And for them, it did. Or did it?
alcohol blunted the effects of IGF-1 in the women.
The greatest future use of IGF-1 will without doubt References
involve gene therapy, which directly places genes that
produce IGF-1 in muscle, usually by attaching them to an 1 Matheny, W., et al. (2009). Serum IGF-1-deficiency
inactive virus or vector that penetrates the muscle cells. does not prevent compensatory skeletal muscle hypertro
Studies with young mice show that the procedure results phy in resistance exercise. Exp Biol Med. 234:164-170.
in a 15 percent increase in muscle mass, along with a 14 2 Karl, J.P., et al. (2009). Diet, body composition, and
percent increase in strength. Gene therapy in old mice physical fitness influences on IGF-1 bioactivity in women.
led to a 27 percent increase in strength, along with a total Growth Hor IGF-1 Res. In press.
regeneration of aged muscle. In another mouse study, the
IGF-1 gene was placed in the animals’ glutes and calves,
which resulted in a 17 to 115 percent increase in muscle
cross-sectional area. One hopes the growth occurred Editor’s note: Jerry Brainum has been an
exercise and nutrition researcher and
mainly in the calves rather than the glutes!
journalist for more than 25 years. He’s
Studies with the muscle-specific form of IGF-1 have worked with pro bodybuilders as well as
yielded similar or better results. Some scientists specu many Olympic and professional athletes.
late that once the procedure is perfected for hu To get his new e-book, Natural Anabolics—
mans, it will spell the end of age-related muscle Nutrients, Compounds and Supplements
weakness and frailty. They foresee an 80-year-old man That Can Accelerate Muscle Growth Without Drugs, visit
who can produce the same muscle gains as a 19-year www.JerryBrainum.com. IM
old. Older people don’t gain as much muscle as younger
McDougal
US TOUR
& Katie
Lohmann
TheYin and the Yang
by Ruth Silverman
K
aren McDougal and Katie Lohmann may appear
to be extreme opposites, but they have a lot in
common. For one thing, as former Playboy Play
mates of the Month—Karen for December ’97 and
Katie for April ’01—they belong to a special sisterhood. For
another, they’ve both been on the cover of IRON MAN, be
coming part of an even rarer sisterhood: hot mainstream
models who have transitioned to fitness.
For both women the Playboy connection came early in
their careers. Karen, who was named the Playmate of the
Year for 1998 and was runner-up in a 2001 readers’ poll of
the Sexiest Playmates of the ’90s, was a cheerleader and
played volleyball and softball as a kid, but for the most
part, she says, “I was a prissy girlie-girl.”
Though the 5’8” Indiana-born brunette always wanted
to be a model, she says, “I didn’t think I had what it takes.”
She was a preschool teacher in Michigan when she won a
swimsuit contest and was spotted by a Playboy photogra
pher.
“Playboy gave me the confidence. It opened up doors
for me,” she says, “everything from modeling to acting, if I
wanted it, to hosting events to charities.”
Her migration to fitness modeling was not intentional. “It
just so happened that I was in great shape, so they started
using me in fitness magazines.” McDougal was IRON MAN’s
featured Hardbody in the January ’06 issue and appeared
on our June ’07 cover with Sebastian Siegel. “I think it’s great
that at 38 I’m capable of doing fitness stuff,” she says.
Bulletproof
Lower Back
Build Lumbars of Steel
by Bill Starr
Photography by Michael Neveux
L
ast month I went over attempts. Plus, athletes who don’t overhead.
the many reasons that rectify the problem but continue to Even those who train for general
aspiring strength ath use sloppy technique may develop overall strength fitness and have
letes need to include habits that are hard to break. absolutely no desire to move big
at least one specific exercise for Any type of pulling exercise also numbers must recognize how im
their lower backs in a weekly pro depends heavily on strong lum portant it is to build and maintain
gram. For young athletes or those bars—whether it’s an explosive a relatively strong lower back. That
just getting started on a strength movement like the snatch, clean, definitely includes older athletes.
routine, the lower back forms the high pull or shrug, or more static I’ll address that group later on.
foundation of all future progress lifts such as bent-over rows and Meanwhile I’m reading that eight
in the weight room and success in deadlifts. You need strong lumbars out of 10 adults experience some
any sport. to hold a tight starting kind of back pain,
A strong set of lumbars enables position. Otherwise mainly in the lower
intermediate and advanced ath
letes to move to higher levels of
overall strength. The number-one
your hips will climb
upward faster than
the bar, and that will
Part 2 back. Just look at all
the ads in the print
media and on TV
exercise in any strength program take the weight out of offering solutions
is the squat, either front or back. the correct line of pull. If the lower to lower-back pain—everything
In order to handle heavier weights back isn’t sufficiently strong, the from magical pillows to engineered
on that lift, the lumbars must be as power generated by the hips and mattresses, exercise regimens and
proportionately strong as the hips legs won’t be adequately trans gadgets to the long list of pharma
and legs and middle and upper ferred up into the back, shoulders ceuticals.
back. Otherwise the power gener- and arms. To be sure, some cases need
ated by the lower body can’t be Most athletes understand the medical attention. I believe, how
transferred upward from the lum concept for their squats and pulls, ever, that if people who have an
bars and through the rest of the yet a high percentage do not see the aching lower back would embark
back into the bar itself. relevance of lower-body strength on a fitness program with attention
Quite often lifters’ numbers to upper-body exercises. While you to the lumbars, alter their diet to
on the squat come to a grinding may be able to bench-press and lose unwanted pounds around the
halt simply because lower-back dip with weak lumbars, every other middle and consistently exercise
strength has fallen too far behind shoulder-girdle exercise requires a their lower back, they could avoid
hip and leg strength. In many cases strong lower body—even inclines not only a great deal of pain and
athletes fail with heavy pound and seated presses. The overhead discomfort but also save a lot of
ages because they can’t maintain a lifts, presses, push presses, jerks money and the aggravation that
solid upright position throughout and push jerks, along with power comes with navigating the medical
the lift. Relatively weak lumbars and full snatches, directly depend community.
cause them to lean forward exces on the muscles of the midsection to So why don’t more people take to
sively, which spells failure on max help lock out and control a weight a systematic exercise routine and
]
]
By bending your knees slightly, you eliminate
]
forms is so they
can lower the
bar farther and
activate more
muscles in the
process. Makes
sense, right?
Well, you get the
]
Risk aside, there’s
absolutely no reason
to lock your knees
while doing this
same benefits
by staying on form of deadlifts.
from lower-back pain. Maybe you’re that point the bar should be
L et’s face it, bomber, that’s what it’s all about. Iron! Grav
ity! Force! Some folks think there’s more to life—like,
what are we here for, what’s it all mean? By the time they
come to zero conclusions, I have half my workout done, a
the objective is the same: to look good.
Maybe, when the sun’s shadows shorten and temperatures
drop and fair-weather festivities fade, people notice that health
is wealth and discipline builds character; the oneness of lifting
good burn and a decent pump. weights and the magic of hocus-pocus focus. More power to
Huge and ripped, that’s my motto. Veins and striations, them, but right now looking good tops the charts.
that’s my cry. Thick and powerful, hear my plea. Chic and Nothing’s changed. It hasn’t gotten better. The swelling of
svelte...my heart’s desire, I suppose, if I were a girl. Weird the swollen, having swelled, swells on. The same folks who
there for a sec, thinking of what a girl might be thinking if I was vowed and sought to look good a year ago are back for more—
one...gave me the shivers. or less. A few are absent, having succeeded or surrendered,
The goal of the smiley, wide-eyed gym member is no and more are present. Alas, the crowd is growing bigger along
deep secret: to look good. Power is nice, but slice it, dice it, with the individual.
or stand it on its head and the main aim of the game is the Nothing’s changed. It hasn’t gotten easier. Losing bodyfat,
same: to look good. You might elaborate on your emphatic, or building muscle and accentuating curves—
faint, gestures at your spa and health club, conveying mes It’s all about looking good—is not an easy gig. The way
sages of health, athleticism, inner strength and discipline, but looking good. may be clear, but those with no will have
no way. No courage, nowhere. No disci
pline, nothing.
Nothing’s changed. Take hold of the
iron, set your mind to the steel, make the
metal move, and good things happen.
Muscle and might are born, strength and
health come alive, and the mind and spirits
awaken.
While shadows are yet long and the sun
pours down like molten gold, let us cast a
pair of pure and precious bodyparts. Chest
and back are my favorite grouping, unless
we’re to consider bi’s and tri’s, whereupon
we just might agree those two are a hand
some and accommodating couple.
Shoulders and arms, on the other hand,
are a mean alliance devoted to long and
deliberate torture. The truth comes out
before the first reps, but the truth isn’t
enough. In charge of the brutal act, we,
the frantic lifters, seek the essence of life,
another dimension, a portal in time, a bold
glimpse of the future. We also seek bowl-
ing-ball deltoids, lightning bi’s ’n’ thunder
tri’s.
Call us crazy.
Here’s one (don’t ask me why; it just
feels good): a powerhouse leg workout
Neveux \ Models: Danny Hester and Tina Jo Bange
D
id you know that when you flush the toilet,
down goes about five gallons of water?
Yep, that’s quite a waste, so to conserve
that precious fluid (the water, not your pee), go
ahead and squirt in the shower. You think that’s
disgusting? Not hardly. Urine is sterile and nontoxic,
and it can even help cure athlete’s foot. See all that
dirty water going down the drain? It might as well
have a little pee mixed in so you don’t have to flush
even more after you dry off.
—Becky Holman
Neveux \ Model: Moe El Moussawi
+($/7+
Exercise, Sleep and Cancer
A
10-year study of 6,000 people found that
those who exercised but slept less than
seven hours a night increased their cancer
risk by 50 percent compared to exercisers who
summer and fall of 1970. The reason, as I recall, was some slept more than seven hours. Not getting enough
upcoming pro contests that involved duds like Zane, Katz, sleep appears to cause hormone disturbances that
Columbu, Arnold and Tiger Woods, I think. Did I say duds?
I meant dudes. Honest! I was 28, going on 12-to-life. That’s can cancel the benefits of exercise and lead to a
what you get, if you get caught and don’t have a good de higher risk of cancer.
fense lawyer. I escaped shortly thereafter, fleeing L.A. to hide —Becky Holman
out in the vast, bewildering forests of central California.
Funny, the things you remember without really trying. Fun
nier yet, the things you can’t forget
though really trying.
We press on. We never let go. We
never quit.
—Dave Draper
Tiffany Forni
O
ne of the most inspirational women on all
of BodySpace: That certainly describes
Tiffany Forni. Twenty-four-year-old Tif
fany has gone from a 235-pound hockey-playing
self-described nerd to the embodiment of physi
cal fitness. After losing 70 pounds in only three
months, she went on to figure competition, taking
a first-place trophy in October 2008 and qualifying
for NPC national-level competition after having lost almost 100
pounds.
In the process, Tiffany earned the coveted title of Body
Building.com’s Female Transformation of the Year. And given
all of the great people on BodySpace who live and love fitness,
F
or most of us spending
money on ourselves
gives us a buzz. Getting
something new can cause an
endorphin release that can
make you happier—at least
for a few moments. New
research suggests that
spending your money on
memories rather than
material things makes
you happier longer. For
example, spending on
a short vacation or even
a day at the beach or a
night out with friends will
have a longer effect on health
and happiness than spending
the money on, say, new shoes.
Neveux \ Models: Greg Plitt and Alicia Marie
R
esearch from the UCLA School of Medicine suggests that one
of the keys to happiness is the big O. No, not that O—others,
as in people. Scientists found that isolation and loneliness can
produce excessive inflammatory responses as well as a suppressed
immune system. Those two negatives combined lead to a downward
spiral of health and a significant increase in risk of disease, including
cancer. —Becky Holman
'58*6
Lower Cholesterol Slower muscle growth?
S
tatin drugs that lower cholesterol are becoming more and
more popular; however, all drugs
have side effects. Many statin
users report fatigue—for reasons that
a recent study may have demon
strated. It appears that higher doses
affect the ability of skeletal muscles to
regenerate and repair. Subjects expe
rienced a reduction in satellite cells,
which means slower results from your
Neveux \ Model: Carl Silvani
T
he author of ally don’t have to
Evolution Rx, go organic or be
William Meller, terrified of mer-
M.D., is fascinated cury in the fish
by the evolution of you buy. Your
humankind’s immune body is good at
system and how it detoxing if you
has helped us sur eat right.
vive. The first part of Oh, and don’t
the book is devoted forget to get out
to how cavemen in the sun—with
lived and the infec out sunblock.
tions they had to You need vitamin
survive and then D from sunlight
explains how germs rather than from
evolved. Interesting food or supple-
to some, but oth ments: “Vitamin
ers would say the pills usually
first chapters give a contain only one
bit too much ink to kind of vitamin D.
background rather Our bodies need
than action and ap five varieties, and
plication. You’ll have we make all five
to hunt and gather past the first third when exposed to sunshine.” Not only
of this 300-pager to find the author’s that, we need more sun exposure as
recommendations for how to use our we get older because our bodies can’t
evolved immunity for better health produce vitamin D as efficiently.
now, but it’s worth it. What about the deadly skin cancer
One of Meller’s more interesting melanoma? Meller is ready for that
conclusions is that instead of “over one: “The principal cause of mela
protecting our children and thereby noma, which causes 75 percent of all
putting them at risk, we need to put skin cancer deaths, is not sun expo
them in nature’s way.” In other words, sure. It’s in our genes.... Melanomas
exposure to dirt and germs—even appear frequently on parts of the body
farm animals—builds immunity early in never exposed to sun.”
life. For example, “Evolutionary-mind Meller even shatters so-called
ed researchers are now finding that it truths about injury healing. He says
may be best to feed infants peanuts that everything from icing injuries to
and other potential food allergens in stretching to massage to physical
infancy in order to avoid allergies later.” therapy has little to no effect on our
Interesting! healing—and some of it prolongs the
You’ll learn a lot, about everything recovery process. Stretching actu
from food allergies to germ replication ally produces microtrauma in muscle
to Stone Age eating. Meller smashes and connective tissue, so if you do it
many myths on subjects that range before an event, you increase your risk
from eating to exercise to cancer of injury. Even drinking water during
prevention. For example, if you think exercise can divert blood to the stom
cancer is increasing due to our toxic ach to absorb the water, which can
environment, think again: “The single deprive the muscles and brain during
most important reason cancer is a workout.
increasing in the developed world is Meller also makes surprising ob
that we are living longer.” Our immune servations and recommendations on
systems get old and finally become sleep, dating, mating, attraction, hap
overwhelmed. He explains that “eat piness and aging well. Once you hit
ing well without overeating, quitting the second half of this book, where all
smoking, decreasing the number of the interesting evo facts reside, you’ll
menstrual periods and seeking vitamin have a new perspective on how to
D from the sun together can decrease better cope with life’s rocky road. It’s
the risk of the most common cancers all about evo-solutions. By the way,
by 90 percent.” one of the standout suggestions: “No
You’ll see that our bodies have matter what your age, exercise to build
evolved to handle the small amounts muscle.” Sound advice!
of toxins in our food supply, so you re- —Becky Holman
A
ccording to Nicho
las Bakaler’s new
book The Medicine
Cabinet of Curiosities: An
Unconventional Compen
dium of Health Facts and
Oddities from Asthmatic
Mice to Plants That Can
Kill, death from a broken
heart is real:
“Acute stress can cause
heart failure, and a failed
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Heat Shock Supplements? Mexico and other foreign subscriptions: 12 issues, $49.97 sent Second Class. Foreign orders
must be in U.S. dollars. Send subscriptions to IRON MAN, P.O. Box 90968, Long Beach,
CA 90809-0968. Or call 1-800-570-4766 or 1-714-226-9782. Copyright © 2009. All rights
Jerry Brainum’s feature on heat shock proteins [“Shock reserved. No part of this magazine may be reproduced in any manner without written per
ing Muscle Growth,” September ’09] was interesting and mission from the publisher. Printed in the USA.
explained the nuts and bolts of HSPs, but I’m wondering