You are on page 1of 153

YOUR INFO-TO-GROW WORKOUT GUIDE

NOVEMBER 2009 / IRON MAN MAGAZINE—WE KNOW TRAINING™

Hottest
Hardbody
Shoot Ever! ™

PACK ON
MASS! Check Out Page 222
With Cover Man
Whitney Reid’s
Workout and Diet

BIG-BACK
Basics
Lats So Wide
You Can Glide

MIX-MASTER
Chest Blaster
Weekly Change for
Incredible Gains!
PACK ON MASS!

Move More Metal


Bench and Deadlift Secrets
NOVEMBER 2009
$5.99

PLUS:
PLUS:
• Arnold’s Power-Density Mass Method
www.IronManMagazine.com
• Get Ripped—Up Your Vitamin D to Melt Off Fat
Please display until 11/3/09 • Core Power—Bulletproof Your Lower Back
Free download from imbodybuilding.com
WHATEVER YOU NEED
WHEREVER YOU TRAIN™

Equipment Supplements Books Videos

•Money Back Guarantee


•Unbeatable Pricing
•Same-Day Shipping
•Authoritative Information
•Industry-leading Customer Service
©2009 Home-Gym.com
LOW-CARB
Full-Throttle
MUSCLE GROWTH
Drive Creatine
Straight Into Your Muscle Cells
The LOW-CARB Way
Did you know that delivery is critical What that means to you is… high
when it comes to creatine… critical! absorption… more creatine in your
Creatine can’t get into your muscle cells… more cell volume and
bloodstream and muscle cells unless more strength and more muscle. The
it is FULLY dissolved in the water that best part is because it’s low in carbs
carries it into your muscle cells. And you also end up with less body-fat.
that delivery better be free of excess
carbs and sugars if you want to avoid Experts Consider
added bodyfat.
CreaSol™ to be the
Undissolved Creatine Low-Carb Evolution in
Does Nothing To Build Creatine Delivery
Strength, Power Or Get to the phone and order your
Muscle Size… NOTHING supply right now. Dial 1-800-667-
4626. CreaSol is only $29.95 plus
Low-carb CreaSol™ delivers 200% shipping and handling. Go ahead and SAVE $10!
40 Servings
call right now! / Berry Flavor
more creatine straight into your MSRP $29.95
muscle cells. That’s because, it’s been
SALE $19.9
pH balanced to improve its ability
to dissolve in water. Most creatine is
CreaSol™ Water-Soluble Creatine 5
• Dissolves completely…more creatine in your muscles
only 30% dissolved in water. In other
• No gritty taste, no stomach cramps
words, 70% doesn’t make it into the
muscle cell… it can’t! • Cost-effective manufacturing…affordable
• Low-sugar content...no bloat, no excess calories (bodyfat)
CreaSol is 100% dissolved in water, • Maximum muscle absorption...gives you maximum muscle size
and it’s the water that transports the
dissolved creatine into the muscle. It’s
simple to understand why you end
To Order Call 1-800-667-4626
up with more creatne in your muscle More info at www.muscle-link.com
cells. That’s why there’s no need to These statements have not been evaluated by the U.S. Food and Drug Administration. Send check
load up on fat producing, high sugar or U.S. money order to: Muscle-Link, 1701 Ives Ave., Oxnard, CA 93033. Fax (805) 385-3515. All
major credit cards accepted. Call for foreign prices. This product is not intended to diagnose, treat,
or dextrose to drive the creatine into cure or prevent any disease. Results using this product vary from individual to individual. For optimal
results consult your physician and follow a balanced diet and exercise program.
the muscle.

www.ironmanmagazine.com \ APRIL 2006 261


Build Your
Body
Home
At

All it takes is a dumbbell set


and adjustable bench!
It’s time for you to get the atten-
tion-grabbing body you deserve! Not
enough time to get to the gym? Prob-
lem solved with the new All-Dumbbell
Workout. Now you can build muscle
fast in the privacy of your own home.
• Key Exercises for Big Gains
• Intensity Tactics That Pack On Mass
• The Ultimate Fat-to-Muscle Method
• Perfect Rep Speed to Boost Results
GE
G ETT
YO
Y OU
URRSS
NO
N OWW !!
ON
O LY $ !!
NL
MS R Y $ 9
9 .95
P $ 14 .95
4 .95

Available at Home-gym.com
and Ironmanmagazine.com

This DVD features Greg Plitt, one of the


top fitness models in the country and
up-and-coming Hollywood actor. Seeing
Greg’s muscles in motion will motivate
you, as he demonstrates the techniques
to sculpt your own impressive physique.
Greg is a former Army Ranger and was
recently voted Hollywood’s top body.

150 DECEMBER 2009 \ www.ironmanmagazine.com


&217(
WE KNOW TRAINING™

129(0%(5
 124
WHITNEY REID

FEATURES
70 TRAIN, EAT, GROW 121
Use continuous change for bigger gains.

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.

110 D-LIGHTFUL, PART 2


Jerry Brainum shows how sunshine can improve
muscle building, fat burning and immunity.

124 WHITNEY REID


David Young interviews this up-and-coming
bodybuilder, who has that special, attainable look.

142 MIX-MASTER CHEST


Cory Crow gets the ins and outs of master
bodybuilder Lee Apperson’s perfect-pec program.

150 EFFECTIVE BACK


TRAINING: LATS
From the Bodybuilding.com archive: ISSA-certified
trainer Dustin Parsons gives you the tools to build a
back so wide you can glide.

142
MIX-MASTER
CHEST

Free download from imbodybuilding.com


176
Whitney Reid
appears on this
month’s cover.
Inset is Karen
McDougal and
Katie Lohmann.
Photos by
Michael Neveux.

160 ASSOCIATION OF OLDETIME BARBELL Vol. 68, No. 11


AND STRONGMEN REUNION
John Balik and Randall Strossen, Ph.D., report on a legendary get-together.

166 HEAVY DUTY


A classic column from Mike Mentzer on rep speed and intensity.

176 POWER SURGE


Sean Katterle has tips, tricks and training for notching bigger PRs on your
bench and deadlift. You can become a human forklift!
222
HARDBODY
206 PROFILES IN MUSCLE: GRIGORI ATOYAN
The new IFBB pro shares personal insights and training and nutrition secrets.

214 FEMME PHYSIQUE


Steve Wennerstrom, IFBB Women’s Historian, takes you back in time to 1982,
when women’s bodybuilding began to explode worldwide.

222 HARDBODY
An eye-popping pictorial of two Playboy Playmates, Katie Lohmann and Karen
McDougal, hitting the weights.

234 ONLY THE STRONG SHALL SURVIVE


Coach Bill Starr concludes his blueprint for bulletproofing your lower back.
Hitting the hypers is not enough.

166
HEAVY DUTY

176
POWER SURGE

Free download from imbodybuilding.com


TRAIN ANY TIME
Pack On All the Rock-Hard Muscle You Want... At Home!
Never pay for another gym
membership or wait for a piece
of equipment again. The Pow-
ertec Power Rack with cable
setup is an investment in a
lifetime of muscle building.

Here’s a complete Powertec


Power Rack workout:
Quads: Squats*
Hamstrings: Stiff-legged deadlifts
Calves: Standing calf raises
Chest: Bench presses*
Chest: Incline Presses*
Back: Chinups or Pulldowns
Back: Seated cable rows
Shoulders: Seated presses
Shoulders: Upright rows
Triceps: Triceps pushdowns
Biceps: Barbell curls or Cable curls
Abs: Full-range bench crunches

*Safety catch
long-pins make
exercises
safer and
Powertec Power Rack more effective
- with cable setup - - no spotter
necessary.
Check Website for SALE price.

Visit us at Home-Gym.com or call 800-447-0008


©2009 Home-Gym.com

Over 4000 best-selling products online


DEPARTMENTS
DEPARTMENTS
34 TRAIN TO GAIN
Shoulder-and-trap shocker, plus Joe Horrigan
looks at elbow pain and what to do about it.

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.

186 MUSCLE “IN” SITES


Eric Broser checks out Anthony Presciano’s site
and reviews the new DVD, “Raising the Bar 3.”

192 NEWS & VIEWS


Lonnie Teper’s entertaining overview of the
always amazing USA—plus his Rising Stars.

208 PUMP &


CIRCUMSTANCE
Ruth Silverman clicks on the chicks in the hard- In the next IRON MAN:
curves arena!
Our December issue begins with our annual muscle-science
216 BODYBUILDING roundup—the key studies that you can use to get huge and
PHARMACOLOGY ripped. Then we have a blockbuster interview with fitness
Jerry Brainum explains the latest research on goddess Jennifer Nicole Lee; you’ll recognize her from TV,
IGF-1. Is it the ultimate anabolic? guaranteed. She’s one smart, fit lady. Also, Jerry Brainum
interviews a top researcher of heat shock proteins and reveals
244 MIND/BODY what you can do to jack up this amazing muscle-building
CONNECTION component. Plus, bodybuilder Todd Jewel guides you to
Bomber Blast: Gravity, Iron, Force, Time, Space. seam-splitting shoulders so you look bigger, even in clothes—
Plus, Evolution Rx (a book review). right before you rip out of them. Find the December IRON
MAN on newsstands the first week of November.
256 READERS WRITE
Muscle Beach memories, Natural Anabolics and
fast workouts, big results.
Free download from imbodybuilding.com
SEXY ROCK-HARD ABS FAST
The Secret to Etching your Granite-Carved Abs in 10 Short Minutes

Picture this... you with tight,


shredded abs, serratus and
intercostals all sharp, sliced and
visible from across the room or
on the sun-glared beach! And
from the rear, lower lumbars that
look like two thick steel girders
supporting your muscle-studded
back. Imagine looking like a Greek
god... in street clothes... in the
gym... or anywhere.

The incredible breakthrough


design of the pad on the Ab
Bench pre-stretches the targeted
muscles prior to contraction,
giving you a full-range movement,
making each exercise up to 200%
more effective. The Ab Bench
takes the physiology of your spine
into consideration with its design
like nothing else on the market.
The contraction takes place all
the way into the pelvis where the
abdominals actually rotate the
spine, forcing the abdominals to
completely contract... from the
upper abs to the lower abs.

Using the Ab Bench is the


“sure-fire” guarantee for you to
get those attention-grabbing
washboard abs.
From full stretch
to complete con-
traction—in total
comfort. The Ab
Bench is the most
complete midsec-
tion exercise in
existence. You’ll
feel the incredible Ab Bench
difference from
your very first rep. $149.00
*PLUS SHIPPING & HANDLING

Visit us at Home-Gym.com or call 800-447-0008


©2010 Home-Gym.com

Whatever You Need—Wherever You Train ™



Founders 1936-1986:
by John Balik Peary & Mabel Rader
Publisher/Editorial Director: John Balik

Associate Publisher: Warren Wanderer

Vacation Workouts
Design Director: Michael Neveux

Editor in Chief: Stephen Holman

Art Director: T.S. Bratcher

Senior Editor: Ruth Silverman

Editor at Large: Lonnie Teper

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

As for eating, New York has unlim­ Marketing Director:


ited choices and places to eat too much. My strategy on this trip was to use Helen Yu, (805) 385-3500, ext. 313

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

York netted four workouts and a return to L.A. at my same bodyweight—I


We reserve the right to reject any advertising at our
call that a successful trip. discretion without explanation. All manuscripts, art
Washington, D.C., was a short four days, and the hotel had an adequate or other submissions must be accompanied by a self-
gym. I still used the Muscle Meals to get me started in the a.m.—I was at the addressed, stamped envelope. Send submissions to
IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033. We
Washington Monument to photograph the sunrise—but added protein bars
are not responsible for unsolicited material. Writers and
to my “essential equipment” plus my nutrition arsenal. Again, miles and photographers should send for our Guidelines outlining
miles of walking but not the stairs of New York. specifications for submissions. IRON MAN is an open
Lilli and I had three workouts in the hotel gym—she doing her favorite, forum. We also reserve the right to edit any letter or
manuscript as we see fit, and photos submitted have an
the Life Fitness elliptical plus abs and an upper-body dumbbell-and-pul­ implied waiver of copyright. Please consult a physician
ley workout. All the walking was getting to my chronically injured ankle, before beginning any diet or exercise program. Use the
so I just did a weight workout. The ankle is a 30-plus-year-old injury that information published in IRON MAN at your own risk.
flares up every once in a while—all that walking really aggravated it. That’s IRON MAN Internet Addresses:
another thing to deal with: reality! In the past I’ve denied the reality of pain, Web Site: www.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

Ruth Silverman, Senior Editor: ironwman@aol.com

outs in. Both wonderful trips were enhanced by our training and the T.S. Bratcher, Art Director: ironartz@aol.com

camaraderie of the gym. IM Helen Yu, Marketing: helen@ironmanmagazine.com

Warren Wanderer, Advertising:

warren@roadrunner.com

Jonathan Lawson, Ad Coordinator: ironjdl@aol.com

26 NOVEMBER 2009 \ www.ironmanmagazine.com Brad Seng, Webmaster: brad@ironmanmagazine.com

Free download from imbodybuilding.com


FREE-WEIGHT NIRVANA
2,570 Pounds of Dumbbells in a 2-by-2-foot Area
It’s the Ultimate Home Dumb-
bell Set. The Elite PowerBlock
5-90 pounds base set adjusts in
5- or 10-pound increments. It’s
equivalent to 28 pairs of dumb-
bells, or 2,570 pounds of free
weights, with a top weight of 90
pounds per Block.

•Selectorized: Adjust the


weight instantly by moving the
pins.
•Safe: No dangerous collars to
loosen.
•Comfort: The compact,
smooth rectangular shape en-
sures no rolling and allows the
use of heavier weights.
•Patented: The PowerBlock
was granted 5 patents by the
U.S. government because the
idea is so unique.

FREE Bonus Pack:


•Exercise poster pack $24.00
value.
•CD ROM workout planner
$39.95 value.
•Free 12-month IRON MAN
subscription $29.95 value.

Stand available separately.

Elite PowerBlock
(With FREE Bonus Pack) SImply move the pins for the
$598 fastest, most efficient and
*PLUS SHIPPING & HANDLING productive workouts ever.

Visit us at Home-Gym.com or call 800-447-0008


©2010 Home-Gym.com

MantaRay
Squat Pad
Knee
Bands

Monster Forearm Bar Power Hooks

Over 4000 best-selling products online


6,= (0$77(5662

75$,172*$,1

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
of curls, but then some shady character workout immediately after the seminar’s

34 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
HE WANTED TO FIGHT-
Until I Crushed His Hand!
He was big. He was pissed. And
he wanted to kick my butt. There
was no way out, so I extended my
arm for the opening hand shake—
and then I crushed his hand like
a Dorito. Fight over thanks to the
Super Gripper.

If you’re after huge forearms


with the crushing power of an
industrial vise, get the Super
Gripper. It’s the ultimate forearm-
and grip-building tool on the
market because it provides your
muscles with the two essential
requirements they demand for
awesome size and strength:
specificity (mimics gripping action)
and progressive resistance.

You’ll develop a bone-crushing


grip fast by adding one or a
number of power coils for that
critical progressive-resistance
effect. Remember, when you wear
short sleeves, it’s the lower arms
that are exposed for all to see.
You’ll want your forearms to be
huge and vascular to match your
thick, beefy upper arms—and now
they will.

Super Gripper
$29.95
*PLUS SHIPPING & HANDLING

Visit us at Home-Gym.com or call 800-447-0008


©2010w Home-Gym.com

Whatever You Need—Wherever You Train ™


352$'9,&(

It’s All In Your Head Training With Dorian Yates

conclusion. I chose
biceps, for a couple
reasons. One, I knew it
wouldn’t take long and
Yates was doing me a
favor as it was. Two,
my biceps have never
been very good, despite
my best efforts over the

years. Next up were EZ-curl-bar curls—and a similar scenario. I


Dorian had me start on chose a weight that was quickly deemed a warmup by the
dumbbell concentration curls, still-massive Brit, and again I was asked to do more than
an exercise I normally don’t I felt comfortable with—comfortable being the key word
do. He scoffed at the weight here. For a split second a chorus of doubts and excuses
I selected, and after I’d done ran through my brain. You haven’t eaten in a long time, you
a couple of reps, he had me didn’t have any preworkout supplements to boost energy
get a heavier ’bell. I was think­ or a pump, you’re even a little dehydrated—and most of all,
ing, “This is too much weight.” that’s too heavy for you to curl.
I started curling, and it was Even so, once more I went above and beyond what I
heavy as hell. was supposed to be able to do. And it wasn’t
Normally I would because of some wonder supplement and
have racked it You may think you’re certainly not because of any drug. I worked
and gone for a training hard, but your my biceps heavier and harder than I could
lighter weight—but mind is usually limiting remember in eons, and the difference had all
it was a special your capabilities. been in motivation.
occasion. I had If you can summon that burning desire, that
one of the greatest bodybuilders of do-or-die attitude that you must achieve this one particular
my generation, a man legendary for goal with the weight, and do it again and again consistently,
his “Blood and Guts” hardcore train­ success is guaranteed. I thought I trained pretty hard, but
ing intensity and work ethic, quietly but once I saw what I was truly capable of, I was forced to
firmly instructing me to do another rep, rethink my intensity. I have to admit that I had been fooling
and another. myself for a long time. The mind is by far the most powerful
While it wasn’t quite the same as having factor in bodybuilding, and I hadn’t been using mine to its
a gun to my head, it wasn’t far off—not for full capacity.
someone like me who would rather puke than —Ron Harris
punk out in front of a true icon of the sport I’ve
been part of for more than half my life. I eked out Editor’s note: Ron Harris is the author of Real Body­
seven reps somehow with a weight I typically wouldn’t building, available at www.RonHarrisMuscle.com.
have even tried to do one rep with.

Free download from imbodybuilding.com


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

The rotator cuff muscles stabilize


the shoulder joint. During the bench
press and almost all other upper-
body movements these muscles
protect the shoulder joint and
prevent ball-and-socket slippage. If
these muscles are underdeveloped,
they become the weak link in the
action and your pressing strength
suffers, or worse, you injure your
shoulder. One of the best ways to
strengthen this area and create an
upper-body power surge is with
direct rotator cuff exercise.
Once you start using the
ShoulderHorn for two or three
sets twice a week, your pressing
poundages will skyrocket. This
device allows you to train your
rotator cuff muscles in complete
comfort and with precise
strengthening action. After a few
weeks you’ll be amazed at your new
benching power. There have been
reports of 20-to-30-pound increases
in a matter of days.

A big, impressive bench press can


be yours. Get the ShoulderHorn,
Shoulder Horn start working your rotator cuff
muscles, and feel the power as you
$59.95 start piling on plates and driving up
*PLUS SHIPPING & HANDLING
heavy iron.

Visit us at Home-Gym.com or call 800-447-0008


©2010 Home-Gym.com

Seated Row
Push Ups Handle

Dip Belt
Accu-Measure Fat Calipers

8 Over 4000 best-selling products online


75$,172*$,1
GROW AND TELL RECORDS
Shoulder and Trap Shocker
Joe Mazza Hits
Not long ago I read about a variation
World’s Best
on upright rows practiced by James
“Flex” Lewis, one of the stars of the
James “Flex”
Lewis
Bench Press
IFBB’s new 202-and-under division.
Though upright rows in general have On June 27 MHP-sponsored power-
gotten a very bad rep for wrecking rota­ lifting superstar Joe Mazza gripped the
tor cuffs over the years, longtime IRON bar over his chest at the IPA Worlds,
MAN readers will know that wide-grip lowered it to his pecs and promptly
uprights, particularly when performed pressed a world-record bench press of
with dumbbells as advocated by Steve 685 pounds—in the 165-pound class!
Holman and Jonathan Lawson, can be The New Jersey–based strength
an even better movement for capping phenom set the new record on his
off the side delts than lateral raises. opening attempt at the IPA-sanctioned
Lewis uses a bar for his variation, but event in York, Pennsylvania, pressing
you could just as easily, or perhaps even a mind-blowing 4.15 times his body-
more easily, use a pair of dumbbells. weight. There are only a handful of
Each set is made up of 21 reps, but men in the world who’ve ever benched

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
two attempts
at 700, but the
James “Flex” Lewis’s style last one was
of upright rows. very close!
“I had
some great
training lead­
ing up to the
IPA Worlds,”
he continues, “and my supplementa­
tion played a big part in my strength
increase. For the last year I added the
pre- and postworkout combo of MHP’s
Dark Rage and Dark Matter to my
regular supplement plan of Probolic-SR
and T-Bomb II, and the addition has
been huge. I keep getting stronger, my
bench keeps going up and I have better
training intensity, thanks to Dark Rage.
Its state-of-the-art EPO blood-boosting
technology gives me a great pump. I fin­
ish each session with the Dark Matter’s
unique postexercise muscle-building
nutrition, with its creatine, aminos and
carb matrix blends.
Neveux \ Model: Derik Farnsworth

“I’m very happy about setting the


new IPA mark but am in hard training so
that I can go 700-plus in the near future.
That’s my goal at my next meet.”
—Steve Downs

36 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
0 % More Muscle
3 0 Stimulation
You’ve Never Felt Anything Like It!
FLEXSOLATE ™

GRIP-FREE CUFFS
Fact: A static grip can limit muscle action and growth.
On many exercises it’s your grip that severely reduces your
ability to isolate and innervate the target muscle.
For example, standard straps just don’t do the
job on pulldowns. The rigid, unyielding grip
become the Achilles heel that limits growth
stimulation. But what if you could eliminate
grip completely? The patented Flexsolate gripless
cuffs do just that, enabling you to fully contract
the targeted muscle for exceptional fiber recruit-
ment. You’ve never felt anything like it.

With Flexsolate, you isolate to innervate and


accelerate muscle growth. Once you try them,
you’ll never go to the gym without them!
Cable Rows Cable Laterals

Y
ONL ov
er

1 9 .95 ew
ith
$ shipping a
nd handlin
g)
Us
4 0 es
!
(plus r cis
exe
Every pair of cuffs
comes with an
instructional DVD.
Specify
XS-S-M-L

Hammer Curls Crossovers

1-800-447-0008
or Home-Gym.com
75$,172*$,10$785(086&/(
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?

A: In my experience, a drug-free person at your height with


nearly that much bodyfat would really be lucky to weigh 190
to 195 pounds the day of the show—and that is probably
on the high side. Depending on how thick the fat and how
stretched the skin is around your midsection and any other
places that you hold fat, you may need to diet much longer
than you think.
Most of the advice I see tells people to diet for 12 weeks
for a contest. Because you’ve never competed and don’t truly
know what it will take to look great the day of the show, that
common time frame won’t be enough. Start figuring every­
thing out and dieting now, even though the show is some nine
months away.

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

40 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
Here’s How To Put Your Muscle-Building
and Fat-Loss Mechanisms on auto-pilot.
Muscle-Building Technology Just Took A GIANT leap from the Past into the Future
Dear friend, the superior amino acid balance of the offer! For mail orders just write the words
In the 1950s and ’60s, a handful of ultimate protein source found in HUMAN Pro-Fusion™ and Offer 669PF on any
DRUG-FREE bodybuilders and elite ce- MOTHER’S MILK—nature’s ultimate growth piece of paper. Be sure to tell us how many
lebrities made shocking gains in muscle formula. canisters you want with your name, mail-
size, (ranging from 25 to 30 pounds) in ing address, and credit card information
only three to four months while dissolving It’s One Reason Babies Grow So Fast! or enclose a check or money order for the
countless pounds of fat when they began proper amount (California residents please
using a special protein formula developed That’s only part of the secret behind this add 8.75% sales tax) plus $7 for shipping
by renowned nutritionist Rheo H. Blair in special blend of protein. There’s more. As and handling, then race over to your mail-
Hollywood, California. For 40 years the incredible as the Pro-Fusion™ technology box and send it right now to:
formula was lost, until now. is with its precise combination of whey and Muscle-Link, Offer 669PF, 1701 Ives Ave.,
We recently “rediscovered” the “lost complete milk proteins to clone the balance Oxnard, CA 93033
formula” he used to develop this special found in human milk protein, it contains Foreign orders must send US$ money
blend of protein and have made it avail- added egg white protein. And we were sure orders only and include $15 shipping.
able to you for the first time in years in to use whey protein concentrate, NOT the Sorry, no shipping to P.O. Boxes.
Pro-Fusion™! cheaper, inferior whey protein isolate which (CA residents please add 8.75% tax)
Listen, you may be one of many body- is commonly used. OR: Fax the paper mentioned above with
builders who mistakenly believed that You see, whey protein concentrate has your name, mailing address, and credit card
you’d have to “choke down” wretched-tast- more of the minor amino acid fractions information and proper amount
ing protein all day long in order to achieve responsible for growth and tissue repair as shown above to: 1-805-385-3515.
worthwhile training results. not available in whey protein isolate, and P.S.: Call today!
Pro-Fusion™ is high in Lactoferrin. P.P.S.: Pro-Fusion™ is a real break-
Well those days are over… Lactoferrin is a protein fraction which, ac- through protein formula. Remember, you
Prepare to GROW!! cording to scientific studies, cuts the time risk nothing. Find out for yourself just how
required for tissue repair in half! And that powerful the Pro-Fusion™ technology is.
When you start using this once “lost” means big gains for hard-training athletes— Order yours Today!
growth technology available in like you.
Pro-Fusion™, you’re going to launch
your progress into warp speed. It’s even been shown to reverse the
Research has proven when you con- growth of cancer cells.
sume a combination of the long-lasting
anticatabolic action of casein protein with Plus, Pro-Fusion™ is absolutely deli-
the short-term anabolic action of whey cious! The design of Pro-Fusion™ makes it
protein, you trigger several mechanisms the perfect choice of anyone with an intense
responsible for unparalleled muscle desire to maximize the results of a well-de-
growth. At the same time, you’ll starve the signed training and dietary program.By now,
stored bodyfat, causing your body to burn you’re aware that Pro-Fusion™ is a techno-
fat virtually 24 hours a day! Then all you logical breakthrough in sports nutrition. Choice of:
have to do is feed that process every two to You’ve just got to get yourself some of Tropical
three hours, and you’ll teach your body to Muscle Link’s Pro-Fusion™ now. A big Vanilla, or
burn fat and grow muscles. 2-pound container of Pro-Fusion™ is only Chocolate
$29.95 (plus S&H). Fudge
The Proof is Scienctific Fact. flavoring
Jump On THIS Money Saving Bonus!
Your muscle mass is influenced by two
critical factors—your rate of anabolism, Buy six 2-pound containers of
which increases your muscle mass, and Pro-Fusion™ and take another 10% off. So
your rate of catabolism, which tears it to you’ll pay only $169.95. You can get started
shreds. The two functions are continuous RISK–FREE! If you’re not 100% satisfied with
bodily processes. Muscle-Link’s Pro-Fusion™ just let us
A recent study found that whey protein know and you will get a FULL refund of the
is quickly absorbed into the bloodstream, purchase price, no questions asked—abso-
causing an anabolic action—sadly, these lutely guaranteed!
effects are short-lived. There’s Only One Thing To Do NOW!
In order to get the maximum anabolic Pick up the phone and dial 1-800-667-
and anticatabolic action, you need to in- 4626, Offer 669PF. Have your credit card 1-800-667-4626, Offer 669PF
gest whey protein combined with precisely number ready. Order your six-pack of Available at better health food stores nation wide.
measured amounts of casein to achieve Pro-Fusion™ right away! This is a limited © 2010 Muscle-Link

Come visit us at www.muscle-link.com


75$,172*$,1+$5'*$,1(5
How to Strip Bodyfat, Part 3

This month I return to the burn stored fat.


subject of how to strip off 37) You derive additional health
bodyfat. The previous two in­ benefits from focusing on low­
stallments of this series, which glycemic-index foods. High-gly­
appeared in the August and cemic-index carbohydrates—for
September ’09 issues, set the example, corn flakes, watermelon,
scene for this third part. We left most white rices, white bread,
off with item 28. To continue: extruded cereals and sugar—can
29) Avoid processed foods. create an insulin rush, which can
Processing removes valu­ block the release of stored fat.
able nutrients, vitamins and Meals rich in high-glycemic-index
minerals and replaces them carbs can produce other harmful
with rubbish such as sugar, effects. To check G.I. ratings, visit
high-fructose corn syrup and www.GlycemicIndex.com.
chemicals. Eating processed 38) Get about 25 percent of
foods can cause your insulin your calories from fats. Good for
levels to spike, which triggers that are fish high in essential fatty
your body to store fat. acids—herring, mackerel, salmon
30) If you see “high-fruc­ and sardines—plus avocados,
tose corn syrup,” “hydroge­ olive oil, nuts and seeds and flax­
nated vegetable oil,” “refined seed oil. Butter—in moderation—
or enriched” or mysterious is vastly different from getting the

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

42 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
Are You Ready to FREAK OUT?!
More Wicked Muscle Size and Serious Blast-Off Power On Every Set
It’s the precise scientific combi- 1-MONTH RESULTS! one potent muscle-swelling com-
nation your muscles need to grow bination—the ingredients are list-
larger, freakier and stronger ed at www.X-Stack.com, along
after every workout. Plus, it with results and more photos).
spikes insulin, the hormone that Feed your muscles what they
sends those key nutrients rocketing crave at the precise time when
to your muscles at that critical supercompensation is jacked
grow time. (If you don’t use this to the max, and you can start
amazing combo, it’s like wasting building more muscle immediate-
half your workouts!) ly—more monster mass
Insulin is a good thing and high- “The X Stack combined with X-Rep almost instantly. Plus, you’ll
training got me to my most muscular
ly anabolic right after you train condition ever in only one month.”
refill spent fuel stores so you’re
because that’s when your muscles —Jonathan Lawson fully loaded for your next workout
are extremely receptive—like (bigger, more powerful muscles;
wrung-out sponges waiting to soak up anabolic nutri- you can feel it working). You train hard; you deserve
ents so they can engorge to new dimensions. It’s to freak out!
the time when carbs will not go to fat cells—the time

© 2006 Home Gym Warehouse


to load up so your muscles fill out.
For More Info and Special
The X Stack also includes titrated creatine, which Discount Pricing, Visit:
heightens ATP regeneration to fuel future muscle con- www.X-Stack.com
tractions and fills out your muscle structures even Results using the X Stack vary from individual to individual. These statements have
more (all of the key nutrients in the X Stack make it not been evaluated by the U.S. Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.

w w w. X - S t a c k . c o m

Natural MuscleCorrect
Growth
& Fat Loss
Impotence and
Improve Sex Drive
Nature's most powerful testos-
our terone enhacements are now
y t a b l e s up, y available in one natural, safe and
ur tra osition
and
Put yo ig h t p effective formula! When it’s time
the upr ! to build muscle you don’t want to
seat in
o r T A KEOFF worry about the side effects of ana-
dy f
get rea bolic steroids.
ZMA-T, a safe, natural and
effective supplement, contains 3 pow-
erful components. Tribulus Terrestris,
Muira Puama and our patented combina-
tion of zinc, magnesium and vitamin B6. Re-
search studies on strength athletes show that
ZMA-T's leading edge formula is designed
to safely and effectively elevate testosterone
levels and strength while correcting impo-
tence and improving sex drive. Each bottle
contains 120 capsules of ZMA-T and is only
$39.95 (MSRP)

For more info call 800-667-4626 or vist us at www.muscle-link.com © 2009 Muscle-Link


75$,172*$,16325760(',&,1(

Another Look at Elbow Pain The ulnar nerve

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

Editor’s note: Visit www.Soft


TissueCenter.com for reprints of
Horrigan’s past Sportsmedicine col­
umns that have appeared in IRON
MAN. You can order the books,
Strength, Conditioning and Injury
Prevention for Hockey by Joseph
Horrigan, D.C., and E.J. “Doc”
Neveux \ Model: Greg Plitt

Kreis, D.A., and the 7-Minute Rota­


tor Cuff Solution by Horrigan and
Jerry Robinson from Home Gym
Warehouse, (800) 447-0008 or at
www.Home-Gym.com.

44 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
3-D MUSCLE BLAST
Positions of Flexion Builds Mass Fast!
Get maximum muscle fiber
recruitment from minimal gym
time—only four to six sets
per bodypart. Discover how
to build power and size with
3-D Positions of Flexion: big
midrange movements, stretch
overload to activate the
myotatic reflex and
continuous-tension
peak contraction
to finish off
the muscle.
This DVD
explains
Positions
of Flexion,
a break-
through
mass-
building
method
that has
body-
builders all
over the world
growing faster
than ever and
achieving skin-splitting
pumps at every workout.
See this exciting size-boosting
approach in action, apply it to
your own workouts and watch
mass surge to dramatic new
levels in record time. Turn your
guns into cannons and your
shoulders into boulders. Chisel
your chest and pack your thighs
with new size. Bonus: 10 Minutes
Critical Mass POF DVD to Granite Abs is also included
on this action-packed DVD.
$24.95
Visit us at Home-Gym.com or call 800-447-0008
©2009 Home-Gym.com

Over 4000 best-selling products online


75$,172*$,16(5,28675$,1,1*
Nola Trimble

Age: 32 Weight: 126 Height: 5’6”


Training: Six days a week with
weights; seven days of cardio

Fredrick \ Location: Gold’s Gym, Venice, CA


Bodybuilding titles: ’04 NPC Miami
Figure Championships, overall; ’07 NPC
Junior USA Figure Championships, 6th
Split: Monday: chest, butt; Tuesday:
quads; Wednesday: delts, calves;
Thursday: back; Friday: hamstrings;
Saturday: arms, calves
Sample routine (quads): leg exten­
sions, 4 x 20; leg presses supersetted
with walking lunges, 4 x 20; reverse
hack squats, 4 x 20; leg presses, 4 x
20; step-ups, 4 x 25
Factoids: Nola, who switched to
bodybuilding for the 2009 season,
served seven years in the U.S. Air Force
as a surgical technician and firefighter.
She received a golf scholarship to Lynn
University in Boca Raton, Florida, where
she graduated with a B.S. in business
administration. She is currently a fed­
eral firefighter and emergency medical
technician at March Air Reserve Base in
California.

46 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
COST OF REDEMPTION
Mr. Olympia’s Mind-Numbing Training DVD

This 3-plus-hour DVD is a


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

Coleman DVD
$28.95

Visit us at Home-Gym.com or call 800-447-0008


©2009 Home-Gym.com

Whatever You Need—Wherever You Train™


by Charles Poliquin

Shocking Results and Current Events

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.

50 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
SWIMSUIT SIZZLEFEST
The Hottest of the Hot
This Sizzlefest
DVD is an
uncensored look
at the best of the
best of our nine
swimsuit videos.
This collection of
fourteen of
the finest,
fittest
females in tiny bikinis
(or even less) gives
you a close up
look at some
of the most
outrageously
beautiful and
sexy fitness
females to ever
slip into (or
out of) a bikini.
The beauty
of the women
is enhanced
and amplified by
showcasing them in
the most spectacular
locations from the desert
to the mountains to the sea.
This DVD is a 10 on every level.
Look at this list of gorgeous sexy
women: Ahmo, Amy, Ashley, Cori,
Frostee, Karla, Laura,
LeAnna, Linda, Paulina,
Rebecca, Tanya, Timea,
Tina Jo.

This 55-minute DVD


Swimsuit Sizzlefest contains nudity. You
must be 18 or older to
$24.95 purchase it.
*PLUS SHIPPING & HANDLING

Visit us at Home-Gym.com or call 800-447-0008


©2010 Home-Gym.com

Over 4000 best-selling products online


60BSUUSBJOJOH
When you can do
incline curls with a pair
of dumbbells in your
hands that approach
more than 30 percent
of your bodyweight,
you’ve got one power-
packed set of guns.
For a 200-pound
bodybuilder that would
be a 60-plus-pounder
in each hand.

For elbow flexors:


• Scott reverse curls with
60 percent of bodyweight
for six reps
• Scott supinated close-
grip curls with 73 percent
of bodyweight for six reps
• Incline curls with each
dumbbell at 36 percent
of bodyweight for six reps

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

52 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
BODYBUILDING BEAUTIES
Beautiful, Buff Babes

You can enjoy


watching
fourteen of
the most
beautiful
bodybuilding
babes on
earth, all on
one DVD. We
have carefully
combed our archive to
present to you, what is simply
the finest DVD collection
of bodybuilding babes in
existence. Our carefully
selected list of bodybuilding
beauties includes: Brenda
Kelly, Sharon
Bruneau,
Cynthia
Bridges,
Gabriella
Anton, Laurie
Vaniman,
Lena
Johannesen,
Theresa
Hessler, Timea Majorova,
Sherry Goggin, Toni Dee,
Jennifer Elrod, Christine
Lydon and Ashley Lawrence.

This 55-
minute DVD
contains
nudity. You
must be 18
or older to
purchase it. Bodybuilding Beauties
$14.95
*PLUS SHIPPING & HANDLING

Visit us at Home-Gym.com or call 800-447-0008


©2010 Home-Gym.com

Order all 3 Fantasy


Workout videos/
DVDs, and you
save $30: $29.95

Whatever You Need—Wherever Youwww.ironmanmagazine.com


Train ™ \ JULY 2006 181
60BSUUSBJOJOH
person, just a competitive one. of course—but they won’t give their players a decent post-
Another way I stay motivated is by simply trying out workout shake. If soccer managers were to look at what is
other training systems or talking to successful colleagues done in America in terms
and trying their approaches in the gym. If you don’t grow, Soccer players are a of conditioning, they would
you die. That’s true whether you’re talking about a business disgrace to the world have a serious reality check.
or building strength. of athletics when it Someday someone will
Q: In the world of pro sports who are the fittest comes to conditioning. figure it out, and then it will
become popular. Ice hockey
athletes?
used to be like that, but the
A: Fitness is a specific thing. For Edmonton Oilers started to win consistently,
example, being fit for ice hock­ so conditioning became popular. Within
ey won’t make you a great a matter of years all teams had a
running back in foot­ strength coach.
ball, and vice versa. If Rugby is probably the sport
you’re asking which that is catching up the fast­
sport has a high est in terms of strength
percentage of and conditioning. Rugby
athletes com­ coaches finally got the
mitted to being concept—that players
in the best who are stronger and
shape pos­ fitter improve the qual­
sible for their ity of the game. They
sport, then are also quite progres­
ice hockey sive at promoting
wins hands recovery between
down. If matches.
you’re talk­ I would love to see
ing about a fitness test show on
who has the TV where the best play­
most natural ers of every sport would
freaks, then compete in basic motor
American ability tests such as verti­
football is king. cal jumps and overhead
The sad thing throws, etc. Soccer fans
is that the hands would be in for a real shock
of most strength and realize that their idols are
coaches in the NFL a disgrace to the world of athlet­
are tied, and they can’t ics when it comes to conditioning.
apply their knowledge to On a scale of 1 to 10, depending on
the athletes. That’s why the the events, the results would come in like
better strength coaches stay at the this:
college level.
The other problem is that since players don’t have secure American football: 10
contracts waiting like pro players in the other leagues, NFL
Ice hockey: 9
athletes are just considered meat by management. Injured?
So what. Fifty guys are lined up for your job. I could write a Rugby: 7
book on the careers that have been tossed away by the lack Basketball: 3
of care or management. You’d never see such abuse in the Soccer: 1
NHL, for example.
Baseball is the least athletic sport. If you were to go to Baseball: -2
the training camp of any Major League Baseball team, it
would be hard to find five bodies on the team that look
somewhat athletic. Most baseball players have the phy­ Editor’s note: Charles Poliquin is
sique of a small-town circus accountant. recognized as one of the world’s most
European football, or soccer, as we call it in America, is successful strength coaches, having
about 40 years behind in terms of strength and condition­ coached Olympic medalists in 12 dif-
ing. Hannah Montana could beat every one of them in a ferent sports, including the U.S. wom­
power index test. Soccer players look like children com­ ens’ track-and-field team for the 2000
pared to hockey players and infants compared to the speed Olympics. He’s spent years research­
position players in the NFL. ing European journals (he’s fluent in English, French
Soccer teams waste fortunes every year on the latest and German) and speaking with other coaches and
gadgets but won’t invest in a decent strength coach or buy scientists in his quest to optimize training methods. For
the right equipment. They may have 20 vibration plates more on his books, seminars and methods, visit www
but not one matched set of dumbbells; they may buy a .CharlesPoliquin.net. Also, see his ad on page 133. IM
$150,000 cooling suit—that fits only one player at a time,

54 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
GH Stak’s effervescent action enhances delivery and...

“GETS YOU
LEANER
HARDER
FASTER”• Contains the potent bioactive pyroglutamate form of L-arginine
• Has anterior pituitary peptides, which normalize somatostatin,
a hormone that can shut down GH and IGF-1 receptors
• Has produced a 12 to 36.6 percent increase in IGF-1 levels
(IGF-1 is one of the body’s most anabolic hormones)
• Used by doctors at anti-aging clinics in place of
growth hormone injections
More growth hormone can...
• Help build muscle and burn fat
• Beef up tendons and ligaments
• Improve strength
• Heal injuries
© 2008 Muscle-Link

• Revitalize sex drive


• Tone the skin

Also available at:


For more info visit www.Muscle-Link.com
or call 1-800-667-4626

Results using GH Stak vary from individual to individual. Testimonial endorser’s results using it may be considered atypical. Testimonial endorsers have been remunerated by
Muscle-Link. GH Stak is a trademark of Muscle-Link. These statements have not been evaluated by the U.S. Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
($7UP*SP
Nutrition and Supplementation

Nutrition With a Get-Big Mission

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

58 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
LIFT BIG TO GET BIG
Build Incredible Pressing Power and Bulletproof Shoulders

Unfortunately, shoulder injury


is one of the major reasons
trainees have to sacrifice
gains on many of the most
important strength- and
mass-building exercises—
from bench presses to chins
to pulldowns. You’ll be
amazed at how much better
your shoulders feel and how
much more weight you can
hoist once you start training
your rotator cuff muscles
regularly and properly with
the powerful info in The 7-
Minute Rotator Cuff Solution.
You’ll learn:
•How the rotator cuff
muscles work.
•Specific rotator cuff
exercises.
•The best and safest
stretching exercises.
•Exercises you should avoid.
•Specific training programs.
•Rehab routines for sports-
specific injuries.
•Bodybuilder’s injury-
prevention routine.
•Detailed biomechanics to
pathology.
The 7-Minute Rotator Cuff
Solution can help you
achieve bigger gains in
muscle size and pressing
7-Minute Rotator poundages, not to mention
bulletproof shoulders for
Cuff Solution pain-free and power-packed
$29.95 workouts.
*PLUS SHIPPING & HANDLING

Visit us at Home-Gym.com or call 800-447-0008


©2010 Home-Gym.com

Over 4000 best-selling products online


X
study involved 19 healthy men and trunk area), cardiovascular disease
women, aged 54 to 82, who went on and depression, ensuring an ad­
both low- and high-protein diets.1 The equate alkaline reserve can help
subjects took supplemental potassium protect you against those maladies
bicarbonate, up to 4,320 milligrams too. Also, exercise itself,
daily, or a placebo. particularly high-intensity
The results: Potassium supplements weight training, results in a
reduced the nitrogen excretion that transient acidosis that is ex­
occurs with a diet high in protein and acerbated by a high protein
acids. The potassium also increased intake. Maintaining a favor­
participants’ calcium absorption while able acid-to-alkaline balance
they were on the lower-protein diet. helps boost blood buffering
Potassium reduced urinary ni­ capacity and exercise recov­
trogen excretion by 50 percent, ery.
which translates into decreased So what do you do if you just
muscle wasting. The most inter­ can’t or won’t increase your intake
esting finding of the study, how­ of fruits and vegetables? One op­
ever, was that the supplement tion is to supplement with potassi­
increased the count of insulin- um bicarb and ensure an adequate
like growth factor 1. IGF-1, which intake of other alkaline minerals,
is synthesized in the liver and locally in such as calcium and magnesium. Or
muscle, is a highly anabolic hormone. you could use a high-quality “green
Most scientists think that nearly all powder” supplement. Researchers
of the anabolic effects attributed to have found these products to be effec­
growth hormone come about because tive in increasing the alkaline reserve
it helps synthesize IGF-1 in the liver. The for those on a high-protein diet.2 While
nitrogen- and calcium-sparing effects most of the green supplements are
of potassium in this study are attribut­ rather pricey, they’re potent in small
able to the increased IGF-1. Most older amounts; just one serving a day will do
people are deficient in both GH and the job. Increasing your alkaline reserve
IGF-1 and may be frail for that reason. will not only prevent muscle and min­
The implication of the study is eral losses but also result in notably
that maintaining a favorable increased feelings of well-being, es­
acid-to-alkaline balance in the pecially if you’ve been a devotee of an
elderly—in this case through acid-forming high-protein diet.
high-dose potassium—can have —Jerry Brainum
anabolic effects by upgrading
IGF-1 release. Editor’s note: Have you been
Another way that a high-acid diet ripped off by using supplements? Want
can promote muscle loss is by increas­ to know the truth about them? Check
ing the release of cortisol, the primary out Natural Anabolics, available at
catabolic hormone. When cortisol is www.JerryBrainum.com. in dietary protein and may promote
on the rise, anabolic hormones usually calcium absorption. J Clin Endocrin
recede, which sets you up for signifi­ Metab. 94:645-653.
cant loss of muscle mass. Studies References 2 Berardi, J., et al. (2008). Plant-

show that eating more alkaline based dietary supplement increases


foods can offset the rise in cor­ 1 Ceglia, L., et al. (2008). Potassium urinary pH. J Int Soc Sports Nutr. 5:20.
tisol. Because excess cortisol has also bicarbonate attenuates the urinary
been linked to obesity (particularly in the excretion that accompanies an increase

www.ironmanmagazine.com \ NOVEMBER 2009 59


Free download from imbodybuilding.com
KNOWLEDGE IS POWER
The Best of Bodybuilding in the 20th Century

Here in one definitive,


information-packed volume,
you have the best that IRON
MAN has to offer. The articles
and photos reprinted in IRON
MAN’s Ultimate Bodybuilding
Encyclopedia are of enormous
and enduring value to
beginners and experts alike. A
tour de force of bodybuilding
information with stunning
photos of unrivaled quality,
this massive volume covers
every aspect of bodybuilding
with authority and depth.
Included is complete
information on:
•Getting started
•Bodybuilding physiology
•Shoulder training
•Chest training
•Back training
•Arm training
•Abdominal training
•Leg training
•Training for mass
•Training for power
•Mental aspects of training
•Bodybuilding nutrition

With IRON MAN’s Ultimate


Bodybuilding Encyclopedia,
you will learn Arnold
Schwarzenegger’s insights on
developing shoulder and back
muscles, along with many
other champions’ routines.
This massive volume contains
440 pages and over 350
IM Encyclopedia
photographs. $19.95
*PLUS SHIPPING & HANDLING

Visit us at Home-Gym.com or call 800-447-0008


©2009 Home-Gym.com

Whatever You Need—Wherever You Train ™


($7UP*SPX
1875,7,21127(6
Food Facts
That can affect your
workouts, weight and wellness

• Vinegar-and-oil salad dressing


may improve your
blood pressure.
Rats given vinegar
daily for eight weeks
showed an average
20-point drop in
systolic blood pres­

Neveux \ Model: David Yeung


sure.
• Arginine may
aid in fat loss. Research­
6833/(0(176&,(1&( ers gave obese mice
diets fortified with
Creatine: How Long to Load? extra L-arginine, and
the rats’ bodyfat
Creatine is thought to act as an intramuscular backup to supply the phos­ gains decreased by
phate your body needs to regenerate adenosine triphosphate, or ATP, the im­ 64 percent.
mediate source of energy for muscle contraction. ATP produces energy when • Tomatoes and
it gives up a phosphate molecule, becoming adenosine diphosphate, or ADP. If other red and orange
enough creatine is stored in the muscle, the creatine donates its phosphate to fruits and vegetables may
regenerate ATP. The body synthesizes an average of one gram a day of creatine help keep bones strong.
from the amino acid precursors glycine, arginine and methionine. You get an­ Carotenoids like lycopene
other gram a day if you eat meat and fish. appear to safeguard bone
Shortly after creatine was introduced to the sports-supplement market, a density.
series of studies found that the most efficient way to take it involved loading • Broccoli has
20 grams a day in four five-gram doses for five days. After that a maintenance been shown to
period followed, in which you took three to five grams. It was all designed to fill boost brain power
muscles with creatine rapidly. Later studies demonstrated that you could also and reduce cancer
load muscles simply by taking three grams a day for 30 days; however, more re- risk, and now it
cent research shows that you’d need to take five grams a day for the long-term appears to improve
creatine load to work. lung health. New
Other studies have found that loading creatine for just two days produces a research suggests
significant ergogenic effect. A recent study of women found that while loading that it may be a
creatine for two days did increase muscle stores, it failed to increase exercise key in reducing
work capacity. The consensus is that muscle creatine peaks after three to six and/or preventing
days of loading, although other research shows that after two days of loading, asthma.
60 to 70 percent of the dose is excreted. • Avocados
The latest investigation of creatine loading featured 17 healthy young men contain more
randomly assigned to either a creatine or a placebo group. Those in the creatine muscle-build­
group took 20 grams a day in five-gram doses four times a day. Both groups ing protein than
lifted weights during the study. The five-day creatine regimen led to a 12 percent any other fruit.
increase in anaerobic power, along with an 11 percent increase in one-rep-maxi­ They also have
mum back-squat strength. The creatine users also experienced an increase in more heart-
lean mass and a 4 percent drop in bodyfat levels. Taking creatine for only two healthy monounsaturated fat, folate
days didn’t yield those performance gains, although muscle creatine did in­ and potassium than any other fruit.
crease. Four ounces total about 190 calories,
It appears that you need to load creatine for five days minimum to get maxi­ mostly from good fat.
mum results. Other questions, however, remain unanswered. For example, if —Becky Holman
the muscles are loaded with creatine after two to three days, why don’t you see www.X-tremeLean.com
exercise improvements until after a five-day load? Also, since we know that after
two days of loading creatine you excrete 70 percent of the total dose, what con­
tinues to boost exercise power? My guess is that it’s the increased muscle pro­
tein synthesis, as well as higher levels of creatine-induced IGF-1. Those would
involve reactions that go beyond merely boosting energy stores in muscle.
—Jerry Brainum

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.
23:906-914.

60 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
w w w. h o m e - g y m . c o m
BOOKS (#266) by Dick
Tyler $19.95. West
Coast Bodybuilding
scene. 1965-1971
The Golden Era. One
of the most dynamic
eras in bodybuilding.
All the greats are
here, in words and
many rare photos.
(#338) by Dr.
Warren Willey
$31.00
Buildinga great
physique natural
way.
192 pgs
(#003) by Bill
Pearl, Leroy Perry
$29.95Exercises
for every bodypart
explained in detail.
638 pgs

399 pgs

(#323) by Paul (#150) by Paul (#297) by Charles


Burke $15.95 Kelso $14.95 Poliquin $29.95
Three decades of Tales of Texas madness Weight training to
research compiled for and powerlifting. help improve fitness,
those who enjoy learn- 83 pgs lose fat and build
ing about health, exer- muscle mass
cise, weight training, 112 pgs
fitness, and the right
nutrition to enhance all
of the above.
144 pgs

(#212) by Peter (#001) by Arnold (#320) by Pavel


Sisco Schwarzenegger, Bill $39.95
$14.95 Dobbins $30.00
This will answer Mind Over Muscle:
Ironman's Ultimate
Guide to Arm every question any the 5x5x5 Program
Training hardcore bodybuild- 365 pgs
181 pgs er or budding lifter
could ever think of.
More than 850 pho-
tos and anatomical
line drawings.
800 pgs

(#143) by Judd (#269 by


Biasziotto, Klaus Greg Shepard
Arndt $19.95 A HOME-GYM $17.95
Real stories in The Proven System
professional bench
pressing.
119 pgs
BEST for Building Athletes.
Get Bigger Faster
Stronger… Buy it

SELLER here now for less!

(#337) by (#149) by John (#123) by John


Clarence Bass Brookfield $14.95 McCallum $19.95
$24.95 Leading gripmasters Pack More Muscle
Health, Fitness, Leaness tell you how to make with The Complete
without suffering. most of the equip- Keys to Progress
163 pgs. ment you’ll need to 270 pgs
develop a world-class
SALE grip. One of the best
PRICE books ever written
on the subject. Fast
reading. 105 pgs

(#244) by Barney (#197) by Dave (#299) by Charles


Groves, PhD Draper $24.95 Poliquin $29.95
$18.95 Dave Draper's Effective ways to
Technique and train- private journey help your athletes
ing for athletic mus- through become bigger and
cular training. bodybuilding. stronger… Buy it
335 pgs here now for less!
57 pgs

Home Gym Warehouse, 1701 Ives Ave., Oxnard, CA 93033. Phone: (800) 447-0008 • Express delivery available.
($7UP*SPX
32:(5)22'6
Nitric Oxide: A New Source to Pump You Up

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.

62 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
Over 4000 best-selling products on-line

"WHATEVER YOU NEED - WHEREVER YOU TRAIN"


(#298) by Charles (#264) by Brad (#147) by Dr. (#243) by Mike
Poliquin $29.95 Schoenfeld Joseph Horrigan, Mentzer, John
Charles presents $19.95 Jerry Robinson Little $18.95
his Ultimate Arm Sculpting Her $29.95 Summary of three
Program - a six Body Perfect. Complete shoul- decades of training
month prescrip- 226 pgs der rehab and research.
tion for maximal prevention pro- 224 pgs
gains in arm size grams.
and strength. 140 pgs
95 pgs

(#262) by Bill (#102) by (#FCIIB) A col- (#201) by Stuart


Pearl, Kim Shott Stuart McRobert lection of weight McRobert
$22.95 $34.95 training posters $24.95
The story of Bill Build Muscle, $29.95 Over 230
Pearls personal Dinosaur Loose Fat, Look Spiral binding Questions and
great.
journey Training 400 photos.
makes it east answers on how
through life. to flip from one to build muscle
291 pgs need 640 pgs poster to the and might.
image next. 319 pgs

SALE
PRICE
(#HFL-WO-009) (#274) by Scott (#167) by Iron (#301) Larry
by Jerry Robinson Cole and Tom Man Magazine Pepe
$19.95 Seabourne $9.95 $39.95
Synergistic princi- $18.95 gives you the How the world’s
ples and specially Maximan core exact training best bodybuilders
designed body- fitness training. routines, supple- get into mind-blow-
weight exercises. 209 pgs ment stacks ing, contest-winning
138 pgs and meal-by- condition.
meal diets to 477 pgs
transform your
physique

(#332) by Paul (#152) by (#245) by (#181) by IRON


T. Burke Randall Strossen Fredrick Delavier MAN, Peter Cisco
$29.95 Fat Ph.D $14.95 $19.95 best $19.95
Burkes Law: A "gold mind" selling author Authoritative
A new fitness
burn- for peak per- comes a book step-by-step
paradigm for the ing formance! Get on the ana- methods used by
mature male. diet Ironmind tomical features champion body-
216 pages 182 pgs unique to women builders.
136 pgs 434 pgs

(#HFL-NT-00009) (#HFL- (#154) by Bill (#072) Randall


by Health for Life MC00009) by Starr, B.S., M.S. J. Strossen,Ph.D.
$14.95 Health for Life $20.00 $14.95
For total neck and $14.95 Classic book on Sound advice
traps develop- Integrates the strength training on anything from
ment. latest research in for football. how to equip a
56 pgs biomechanics for 210 pgs home gym to
synergistic calf how to psyche
training. up for heavy lifts.
57 pgs 107 pgs

HOME-GYM’S ALL-TIME BEST SELLER’S CLUB


(#84) Home Gym (#130) 10 Week (#206) by (#246B)
Handbook Size Surge Frederic Delavier Size Surge -
$14.95 $9.95 $19.95 Hardgainer
This book will If you're serious Strength training $9.95
help you build Size-Building
about building anatomy. The
maximum mass tips, routines
fast at home or muscle, give the ultimate strength and diets for
in a gym. mass-building fererence. the underweight
plan a try. 124 pgs bodybuilder.
75 pgs.

© 2009 Home-Gym Warehouse


($7UP*SPX
$0,12$002

BCAAs and Delaying CNS Fatigue


Protein provides your body with amino acids that are vital such as diminished glycogen
to building muscle tissue. Among the 22 known biologically stores and an increase in free
active aminos, 14 are considered nonessential—alanine, tryptophan and serotonin in the
glycine, serine, cysteine, tyrosine, aspartic acid, proline, histi­ brain. That causes poor mental
dine, citruline, arginine, ornithine, glutamic acid, glutamine and and physical recovery after a
glycine. Nonessential doesn’t mean they aren’t required, just workout. New data show that
that the body can produce them. BCAAs increase protein synthe­
Eight are considered essential—meaning they can’t be sis and reduce muscle tissue
made by the body and must be obtained via the diet: isoleu­ breakdown when supplemented
cine, leucine, lysine, methionine, phenylalanine, threonine, postworkout. they also up-
tryptophan and valine. Each amino has unique attributes. regulate central-nervous-system
Grouped together, however, they’re an anabolic force to be processes.
reckoned with; for example, leucine, isoleucine and valine, Research conducted by J.
which are the branched-chain amino acids. New research Mark Davis at the University of
shows that BCAAs regulate alterations within the central South Carolina clearly shows that
nervous system that can adversely affect your physical perfor­ BCAAs can improve CNS recov­
mance and growth potential. ery. Additionally, researchers at
Revered for their ability to speed recovery and repair of the Karolinska Institute in Sweden
muscle tissue, BCAAs act as anabolic whistle-blowers. They reported that taking BCAAs prior
signal the body to extract circulating aminos from the blood­ to exercise reduced concentra­
stream at a faster rate, thus feeding cycles of growth and tions of tryptophan in the blood,
repair. They can also aid fatigue. so subjects perceived less exertion and mental fatigue.
Physical fatigue can be felt and quantified by muscle weak­ BCAAs enhance gluconeogenesis, the actual production
ness and soreness—a.k.a. peripheral fatigue. The other as­ of new glucose. Intense workouts cause the body to release
pect of fatigue that usually isn’t given any consideration in the stored glycogen from the liver and muscles to make new
recovery process is central nervous system fatigue. CNS re­ adenosine triphosphate for fuel. Anaerobic exercises like
fers to the brain and the spinal cord, which make up the main resistance training will rapidly deplete stores of ATP. BCAAs
processing center for the entire nervous system and control all are intimately involved with using nonglucose substances to
of the workings of the body, including muscle contraction. stimulate gluconeogenesis, which is critical to improving exer­
Current research indicates that during periods of physical cise-induced mental and physical muscle fatigue.
exertion, production and metabolism of the brain chemical 5­ Suggested BCAAs dose: Seven to 12 grams divided into
hydroxytryptamine increases, which negatively affects central equal doses before and after workouts.
nervous system processes, resulting in physiological changes —George L. Redmon, Ph.D., N.D.

)$7)$&76 &+8%&/8%
Liquid Lard Blueberries Burn Blubber
Researchers at the University of Michigan fed overweight
One of the best ways rats the equivalent of one cup of blueberries a day, and the
to reduce bodyfat is to rats stored less belly fat than those that didn’t get the blue­
cut out liquid calories, as berries. Scientists believe compounds in the blue pigment
in sodas, fruit juices and switch on genes related to fat burning.
milk shakes—calories So when you’re mixing your postworkout shake, throw in
that new research says some blueberries for an extra blubber-busting kick.
do not satiate the body’s —Becky Holman
appetite sensors the way www.X-tremeLean.com
chewing food does.
Simply cutting back
from a full to a half glass of
orange juice in the morning
will reduce your calories by
75 and your carb intake by
20 grams. Having a small,
eight-ounce milk shake with
your burger adds a whopping
300 calories to your meal.
—Becky Holman
www.X-tremeLean.com

64 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
TM

PERFECT POSTWORKOUT MEAL


To Kick-Start Immediate Muscle Growth After You Train

Breakthrough research in
exercise metabolism now
reveals this fact: What you
consume (or don’t consume)
immediately after training plays
a critical role in determining
your success or failure! That
time period is known as the
“anabolic window” of growth.

The biggest mistake many


bodybuilders make is eating
a meal of chicken breasts,
baked potato or rice and
vegetables after a workout. This
is an approach doomed to fail
because by the time this meal
digests, the anabolic window
has slammed shut.

The best way to produce this


potent anabolic effect is simply
by drinking an amino acid-
and-carbohydrate supplement
within 15 minutes after training!
RecoverX™ offers the ideal
combination and provides
the perfect blend of nutrients
for postworkout anabolic
acceleration.

RecoverX™ contains 40
grams of the quickest-acting
bio-available protein from
hydrolyzed whey—extremely
fast protein for immediate
delivery—whey protein
concentrate, glutamine
peptides, arginine and 60
grams of carbohydrate to give
you the necessary insulin spike.
RecoverX RecoverX™ is the perfect
3 lbs. 14 oz. postworkout meal to kick your
$30.95 muscle growth into overdrive!

Visit us at Home-Gym.com or call 800-447-0008


©2009 Home-Gym.com

Over 4000 best-selling products online


($7UP*SPX
$1$%2/,&'5,9(

Whey Still tops for building muscle?

Whey remains the protein of choice for body­


builders. Scientists recently compared the acute
response of mixed muscle protein synthesis to
rapidly (whey hydrolysate and soy) and slowly (micel­
lar casein) digested proteins both at rest and after
resistance exercise.1 Yep, soy is considered a “fast”
protein.
Three groups of healthy young men performed a
bout of single-leg resistance exercise and then drank
a mixture containing 10 grams of essential amino
acids in whey hydrolysate, micellar casein or soy pro­
tein isolate. Rather than making the three drinks equal
in terms of total protein, the researchers controlled
them for the total of essential amino acids. Interesting.
Mixed muscle protein synthesis at rest was higher
when the subjects got the faster proteins. In fact, with
whey it was about 93 percent greater than with casein
and about 18 percent greater than with soy.
A similar result was observed after exercise; muscle
protein synthesis following whey intake was approxi­
mately 122 percent greater than with casein and 31
percent greater than with soy. Those results confirm
another study that looked at protein supplementation
over a 10-week training period. Scientists compared
the effects of hydrolyzed whey isolate and casein on
strength, body composition and plasma glutamine
during a 10-week supervised resistance-training
program.2 In a double-blind protocol, 13 male recre­
ational bodybuilders supplemented their normal diet
with either whey isolate or casein at a dosage of 1.5
grams per kilogram of bodyweight. The whey group
gained more lean body mass than the casein group
and lost more fat. The whey group also achieved significantly whey.
greater improvement in strength than the casein group in So leucine might serve as
each assessment of strength. When the strength changes the critical trigger for maxi­
were expressed relative to bodyweight, the whey group still mally stimulating protein
achieved significantly greater improvement in strength than the synthesis. I say, why not just add more BCAAs and leucine to
casein group. soy or casein? Ah, who has time for that?
But here’s the question: Why is there a difference between There you have it. Training data indicate that whey protein
soy and whey, which is the more anabolic of the two. As for soy, who gives a hooey
are both fast, when about that protein anyhow?
the protein doses —Jose Antonio, Ph.D.
had the same es­
sential amino acid Editor’s note: Jose Antonio, Ph.D., is the CEO of the
content? Scientists International Society of Sports Nutrition (www.theissn.org) and
speculate that is a sports science consultant to VPX/Redline.
the greater total
branched-chain
amino acid content References
(about 7 percent 1 Tang, J.E., et al. (2009). Ingestion of whey hydrolysate,
more) and leucine casein, or soy protein isolate: effects on mixed muscle protein
content (about 28 synthesis at rest and following resistance exercise in young
percent more) may men. J Appl Physiol. In press.
explain the greater 2 Cribb, P.J., et al. (2006). The effect of whey isolate and
Neveux

muscle protein resistance training on strength, body composition, and plasma


synthesis rates with glutamine. Int J Sport Nutr Exerc Metab. 6(5):494-509.

66 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
GRIND OUT THE GROWTH REPS™
Beta-Alanine Gives Your Muscles More Grow Power™

The biggest bodybuilders know that


the last few grueling reps of a set are
the key growth reps. It’s why they fight
through the pain of muscle burn on
every work set-—so they trigger the
mass-building machinery. But sometimes
it’s not enough; the burn is too fierce.
Fortunately, there’s now a potent new
weapon in this massive firefight to help
you get bigger and stronger faster.

Red Dragon is a new beta-alanine


supplement that packs your muscles
with carnosine—up to 60 percent more.
Muscle biopsies show that the largest
bodybuilders have significantly more
carnosine in their fast-twitch muscle
fibers than sedentary individuals for good
reason: Carnosine buffers the burn to give
muscles more “grow power” on every set.
The bigger and stronger a muscle gets,
the more carnosine it needs to perform
at higher intensity levels. You must keep
your muscles loaded with carnosine to
grow larger and stronger. It all boils down
to intensity and the ability to buffer waste
products—hydrogen ions and lactic
acid—so the muscle doesn’t shut down
before growth activation.

Straight carnosine supplements degrade


too rapidly to reach the muscles; however,
more than 20 new studies document that
beta-alanine is converted to carnosine
very efficiently. All it takes is 1 1/2 grams
twice a day, and you’ll see new size in
your muscles and feel the difference in
the gym—you can double or triple your
growth-rep numbers! Imagine how fast
your size and strength will increase when
you ride the Dragon!

Note: Red Dragon™ is the first pure


carnosine synthesizer—so powerful it’s
patented. It contains beta-alanine, the Red Dragon
amino acid that supercharges muscle 120 capsules
cells with carnosine.
$29.95
Visit us at Home-Gym.com or call 800-447-0008
©2009 Home-Gym.com

Whatever You Need—Wherever You Train ™


($7UP*SPX
32:(5)22'6
Nitric Oxide: A New Source to Pump You Up

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.

68 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
From the IRON MAN PRO Style Store

20th ANNIVERSARY
IRON MAN PRO
JACKET
This is the
exact same jacket
awarded to all
the IRON MAN
competitors.

All embroidery
is of the finest
quality.
Fully lined 100%
nylon, two inside
pockets.

OFFICIAL 20th
ANNIVERSARY
JACKET OF THE
IRON MAN PRO

SIZES AND AVAILABILITY BASED ON


CURRENT INVENTORY.
For prices and ordering information go to:

FREE Mass-Packing Secrets to Get You Growing!


ITRC Muscle-Building Tactics Delivered to You Every Week—FREE!
It’s a big blast of workout information, motiva- (You can
tion and muscle-building science in your e-mail check out those
box every week—and it’s all free! Tons of practical past editions
training tips, analysis and size tactics are jam-packed free at www.X-
into this e-zine from the IRON MAN Training & Rep.com in the
Research Center, where there’s more than 50 years of X Files section.)
training experience to get you growing fast! Here are a It’s exciting
few of the latest editions’ titles (online now): stuff! You’ve
•How the Pros Pack on Extreme Mass gotta subscribe Learn how to make curls three times more effecitve
•Arnold’s Size-Stretching X-ploits today so you at building eye-popping bi’s. See issue 03/04/05.
•The Forgotten High-Intensity Growth Trigger can start building the muscle size you deserve for your
•A Muscle-Building Mystery Solved sweat and effort in the gym. You’ve got nothing to lose
•Pounds of Muscle in Days and plenty of raw muscle to gain! Here’s what to do...
•Bodypart Bloodbath for Super Size
© 2005 IRON MAN Magazine

•Monster Arms: Torching Your Tri’s Subscribe free at


•Time-Bomb Training www.IronManMagazine.com
•Lean-Machine Ignition
•Drop the D Bomb for Bigger Bodyparts
To read free sample issues, visit
•Pre-Ex vs. the Post-X Mass Jack
www.X-Rep.com and click on X Files
•Less Training, Big Gaining: The Truth

w w w. I ro n M a n M a g a z i n e . c o m
70 NOVEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
Subscribe to IRON MAN Magazine and get a

New Breakthrough
Training System DVD
You'll get 12 Info-Packed issues
of IRON MAN for only $29.97

This new breakthrough


DVD training system
shows you how to
pack on more
attention-grabbing
muscle mass fast!
•Attack every facet of
muscle growth
•Complete multi-angle
workouts
•Build amazing strength
•Fast efficient routines

PLUS —you get


the NEW Breakthrough DVD, POWER/REP FREE
RANGE/SHOCK/MAX-MASS DVD *
FREE!
($19.95 value) Absolutely OFFER
Subscribe to IRON MAN now.
For fastest service, call 800-570-4766 or order online at
www.IronManMagazine.com, code 6812GR
* USA paid orders only
Train, Eat,
Grow Muscle-Training Program 121

From the IRON MAN

Training & Research Center

by Steve Holman and Jonathan Lawson


Photography by Michael Neveux

You probably notice that a lot of the bigger bodybuilders, like


Ronnie Coleman or Jay Cutler, don’t have a set training program.
Sure, they have their favorite exercises that they almost always
do, but they frequently throw in new ones, change the order
and/or insert or delete intensity techniques.
We used to think that’s because of their advanced level and
their honed training instincts; however, we’re starting to believe
that changing something, even something minor—like adding a
couple of rest/pause reps for a bodypart, then doing a drop set
at the next workout—is a key to stimulating more growth.
Sure, if you get stronger, you’re changing something and
triggering new adaptations, but after your first year or so of
Model: Jay Cutler

training, strength surges happen a lot less frequently. The


bottom line is that something has to change to force your body
www.ironmanmagazine.com \ NOVEMBER 2009 71
Free download from imbodybuilding.com
Muscle-Training Program 121
to adapt and grow—or, as we’re fond Vince “Iron Guru” Gironda used sions. That tells us it may be benefi­
of rapping, one small change can to say that the body adapts to any cial to switch up a little something
trigger bigger gains. given workout in about three ses­ at almost every workout.

IRON MAN Training & Research Center Muscle-Training Program 121


Workout
Workout 1: Chest,
1: Chest, Calves,
Calves, AbsAbs Behind-the-back wrist curls (X Reps) 2 x 12
Smith-machine Forearm Bar reverse wrist curls 2 x 8-10
incline presses (X Reps) 4 x 10,8, 6, 15
High cable flyes 1 x 10 Workout 3: Quads,
Workout 3: Quads,Hamstrings, LowerBack
Hamstrings, Lower Back
High cable flyes (drop) 1 x 10(6) Leg extensions (warmup) 1 x 18-20
Wide-grip dips (X Reps) 3 x 10, 7, 15 Machine hack squats 3 x 10, 8, 7
Superset Old-style hack squats 2 x 15, 12
Cable crossovers 2 x 8-10 Leg extensions (X Reps) 1 x 9-12
Dumbbell bench presses 2 x 8-10 Superset
Leg press calf raises (X Reps) 2 x 12-15 Leg extensions 1 x 9-12
Tri-set Sissy squats (X Reps) 1 x 8-10
Standing calf raises 3 x 12-20 Superset
Machine donkey calf raises 3 x 9-12 Leg extensions (X Reps) 1 x 9-12
Hack machine calf raises (X Reps) 3 x 7-10 Dumbbell walking lunges 1 x 12
Standing calf raises (freehand) 1 x 40 Hyperextensions (X Reps) 3 x 10-12
Hanging kneeups 1 x 15 Hyperextensions 2 x 15, 12
Incline kneeups (10x10 style) 4 x 10 Leg curls (X Reps) 1 x 9-12
Ab Bench crunches (X Reps) 1 x 8-10 Wide-stance leg curls (X Reps) 1 x 8-10
Giant set Leg curls (drop) 1 x 9(6)
Ab Bench crunches (X Reps) 1 x 9-12
Full-range twisting crunches 1 x 9-12
Workout 4: Delts,
Workout Triceps,
4: Delts, Triceps,Biceps
Biceps
Crunches (freehand) 1 x 9-12
End-of-bench kneeups (X Reps) 1 x 9-12 Dumbbell upright rows (X Reps) 3 x 8-10
Superset
Lateral raises 2 x 8-10
Workout
Workout 2: 2: Back,
Back, Forearms
Forearms Smith-machine behind-the-neck presses 2 x 8-10
Pulldowns (X Reps) 3 x 10, 8, 6 Superset
Parallel-grip chins (X Reps) 2 x 15, 12 Incline one-arm lateral raises 1 x 10-12
Superset Leaning one-arm lateral raises 1 x 8-10
Dumbbell pullovers 1 x 8-10 Superset
Undergrip pulldowns 1 x 8-10 One-arm cable lateral raises 1 x 8-10
Superset Leaning one-arm lateral raises 1 x 9-12
Machine pullovers 1 x 8-10 Overhead lateral raises 1 x 12-15
Rope rows 1 x 8-10 Bent-over lateral raises 2 x 10, 15
Superset Dumbbell close-grip
Stiff-arm pulldowns 1 x 8-10 bench presses (X Reps) 3 x 10, 8, 6
Rope rows 1 x 8-10 Decline extensions (X Reps) 2 x 15, 12
Machine rows (X Reps) 3 x 10, 8, 6 Rope pushouts (drop, X Reps) 1 x 8(6)
Superset Superset
Behind-the-neck pulldowns (X Reps) 1 x 8-10 Reverse-grip kickbacks 1 x 8-10
Bent-arm bent-over laterals 1 x 8-10 Bench dips 1 x 8-10
Superset Superset
Bent-arm bent-over laterals 1 x 8-10 Kickbacks 1 x 8-10
Wide-grip cable rows (X Reps) 1 x 8-10 Elbows-flared pushdowns 1 x 8-10
Shrugs (X Reps) 2 x 12, 9 Preacher curls or undergrip chins 3 x 8-10
Superset Cable curls 2 x 15, 12
Cable upright rows 1 x 8-10 Concentration curls (drop) 2 x 9(6)
Cable high rows 1 x 8-10 Superset
Superset Incline hammer curls 1 x 8-10
Cable upright rows 1 x 8-10 Cable hammer curls 1 x 8-10
Alternate dumbbell front raises 1 x 8-10 Seated calf raises (X Reps) 2 x 15, 12
Superset
Dumbbell reverse wrist curls (X Reps) 1 x 12
Note: To get an up-to-date look at our daily workouts,
Forearm Bar reverse wrist curls 1 x 8-10
visit the X-Training Blog at www.X-Rep.com.
Tri-set
Forearm rockers 2 x 17
72 NOVEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
Muscle-Training Program 121

Change Equals Gains


We first had this epiphany when
we moved from using double-drop
sets to single-drop sets or supersets.
As our ripping-phase workouts
started taking a toll on our calorie-
depleted bodies, we cut back and
switched up some exercises—and
it gave the workouts a completely
new feel. Swapping exercises
We actually noticed a bigger is a good way to
pump with two back-to-back sets change for new
as opposed to three. How could that gains. For example,
be? Shouldn’t the pump be less? You we’ll sometimes do
would think, but the mind may have undergrip chins as our
something to do with it. Knowing leadoff biceps exercise
you have a third set in a row may instead of preacher
have you holding back somewhat curls.
on your first two so that you have
enough left for the third.
Changing exercises can make for
bigger gains as well. For example,
for our first midrange biceps move
we were doing preacher curls.
Steve’s elbow was bothering him, so
he went to undergrip chins. Result:
He got a bigger pump immediately
and new soreness the next day.
Undergrip chins are a multijoint
move for the biceps, so Steve was
moving more weight and generating
more force up front—a good power
uptick.
Here’s another good example: For
forearms we were doing a tri-set of
forearm rockers—dumbbells down
at the sides of our thighs, curling
hands in and up for flexors and
out and up for extensors—behind­
the-back wrist curls for flexors and
Forearm Bar reverse wrist curls for
extensors. Simply changing the mid­
dle exercise from behind-the-back
wrist curls to regular forearms-on­
Speaking of Density and he supersets that
bench wrist curls produced a new For the uninitiated, density is with 20 reps on Nau­
lower-arm fullness and vascularity training the endurance side of the tilus overhead presses.
immediately. We plan to shift back key type 2A fibers. It was recently That’s 40 back-to-back
to the behind-the-back wrist curls discovered that the biggest body­ reps—major density for a
after a couple of workouts. builders have those dual-compo­ massive pump!
Another change we like to make nent fibers as the dominant type in For power we mentioned that
frequently is chins to pulldowns and their large muscles. That means you Coleman pyramids on many exer­
vice versa. For example, we often need both power and density to get cises. That means he adds weight on
start with parallel-grip chinups and them as big and full as possible— each successive set. When we pyra­
pyramid the weight over three sets. and your physique as massive as it mid, our reps go something like 12
Then we go to pulldowns and do our can possibly become. (warmup), 10 (warmup), 10, eight,
density sets—15 and 12 reps, with Take Ronnie Coleman: While six. That gives the 2As a good power
a shorter rest between the high-rep Ronnie will pyramid up to 160­ push.
sets. A few workouts later we’ll flip pound dumbbells for his presses Then for density we’ll lighten
the exercises, starting with pull- (yes, 160 in each hand!), which is the weight and do two higher-rep
downs for the power pyramid and obviously Power, he’ll follow with sets—say 15 and 12. That was one of
using the chins as our density sets. lateral raises on a Nautilus machine Arnold’s favorite density techniques.
for 20 low-end X-Rep-only reps— [See Critical Mass on page 96 for

74 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
Muscle-Training Program 121

Pyramid up on pulldowns for power lat


more on Arnold and density train­ ally well as a bodypart finisher. For
work. Then, when you reach exhaustion
ing.] example, to end midback we do
on the heaviest set, immediately move
Another good density method to chins for as many reps as possible. bent-arm bent-over laterals super­
is 4x10 in 10x10 style; that is, you That’s a great density superset. setted with straight-bar cable rows;
use a weight with which you could for chest we do cable crossovers
get 15 reps, but you only do 10, supersetted with dumbbell bench
rest 30 seconds, do 10 more and so presses.
on until you complete four sets. If Why are we mentioning all of
you get 10 on your fourth set, add these various density techniques?
weight at your next workout. Because we’ve discovered that you
Other density methods include get more adaptation, or growth, if
drop sets, double-drop sets, the you rotate them frequently, even
DoggCrapp method, which is mul­ every workout.
tirep rest/pause, and preexhaus­
tion—Coleman’s Nautilus laterals The Density

supersetted with Nautilus presses.


Merry-Go-Round

As we mentioned last month,


we started experimenting with As we mentioned, switching the
preexhaustion—supersetting an order of exercises, like chins and
isolation exercise with a multijoint pulldowns, up front can promote
move for the same bodypart—for a new muscular adaptations, but so
few muscle groups, and, like Cole­ can using a different density tactic.
man, we found it works exception- Let’s look at three different sce­

IRON MAN Training & Research Center Home-Gym Program 121


Workout
Workout 1: 1: Chest,
Chest, Calves,
Calves, Abs Abs Workout 3: 3:
Workout Quads,
Quads,Hamstrings, LowerBack
Hamstrings, Lower Back
Low-incline presses (X Reps) 3 x 10, 8, 6 Leg extensions (warmup) 1 x 20
Bench presses 2 x 15, 12 Squats 3 x 10, 8, 6
Incline flyes (second set drop) 2 x 10, 9(6) Old-style hack squats 2 x 15, 12
Superset Sissy squats 2 x 8-10
Decline flyes 1 x 8-10 Superset
Pushups 1 x 8-10 Leg extensions 2 x 10-12
Donkey calf raises (X Reps) 2 x 15, 12 Dumbbell walking lunges 2 x 10-12
One-leg calf raises (double drop) 2 x 15(10)(7) Hyperextensions (X Reps) 3 x 10-12
Hanging kneeups (X Reps) 1 x15 Hyperextensions 2 x 15, 12
Incline kneeups (10x10 style) 4 x10 Leg curls (second set drop, X Reps) 2 x 9, 9(6)
Superset
Full-range crunches (drop) 1 x10(8)
End-of-bench kneeups 1 x 8-10 Workout
Workout4:4:Delts,
Delts,Triceps, Biceps
Triceps, Biceps
Dumbbell upright rows (X Reps) 5 x 10, 8, 6, 15, 12
Workout
Workout 2: 2: Back,
Back, Forearms
Forearms Incline one-arm laterals 2 x 8-10
Chins 3 x 10, 8, 6 Superset
Parallel-grip chins 2 x 15, 12 Lateral raises 2 x 8-10
Superset Dumbbell presses 2 x 8-10
Dumbbell pullovers 2 x 8-10 Bent-over laterals 2 x 10, 15
Undergrip rows 2 x 8-10 Close-grip bench presses 3 x 10, 8, 6
Bent-over barbell or dumbbell Decline extensions 2 x 15, 12
rows (X Reps) 4x10,8,6,15 Overhead extensions 2 x 8-10
Bent-arm bent-over laterals 2 x 10, 15 Superset
Shrugs (X Reps) 2 x 12, 9 Kickbacks 1 x 8-10
Superset Bench dips 1 x 8-10
Barbell upright rows 2 x 8-10 Preacher curls or undergrip chins 3 x 10, 8, 6
Alternate dumbbell front raises 2 x 8-10 Dumbbell curls 2 x 15, 12
Reverse curls (drop) 1 x 10(6) Concentration curls (drop) 1 x 10(6)
Tri-set Superset
Dumbbell rockers 2 x 12-17 Incline hammer curls 1 x 8-10
Behind-the-back wrist curls 2 x 10-12 Hammer curls 1 x 8-10
Reverse wrist curls 2 x 10-12 Seated calf raises 2 x 12-17

76 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
Muscle-Training Program 121
David Rylah’s “Bodies Made Easy”
If you’re looking for high-intensity work-
outs demonstrated by a bodybuilder with
an impressive, attainable physique, David
Rylah’s “Bodies Made Easy” should be on
your must-watch list—and you’ll no doubt
watch it over and over. The info is solid,
and Rylah’s Australian accent gives it that
down-under, train-with-thunder flavor.
So what’s the man’s training philoso-
phy? Quick, intense workouts for maxi-
mum muscle stimulation and sufficient
recovery time for growth. Rylah’s work-
outs are about controlled warmup sets,
and then one all-out precision work set
for each exercise—very concise, very ef- Incline presses done on a
ficient. For example, for upper chest he machine or with a barbell are
does two warmup sets on incline press- perfect for a power pyramid.
es—12 and eight reps—one warmup set On the last set grind out five
of incline flyes and then he hits his one all-out work set or six reps, then immediately
of incline presses for seven reps. He does four strict reps on his own and move to incline dumbbell
three forced reps with the help of a partner. If he doesn’t use forced reps, he presses for six to eight more
does a drop set or rest/pause. Interesting. reps. That will give you a
mass-building density effect.
Next is incline dumbbell presses—no warmup, one work set. Once again,
it’s four reps on his own and three forced reps. Then comes incline flyes, no
warmup, five reps plus three forced. On to cable crossovers, his last chest
exercise, for a drop set—he does eight reps, reduces the weight and then
immediately does four more grueling reps. That does it for pecs—five killer
work sets. Mike Mentzer would have been nodding with approval. And
narios for Smith-machine incline
Rylah actually gives props to Dorian Yates for heavily influencing his high-
presses:
intensity philosophy.
Rylah calls his work sets “everything” sets and says that his all-out style 1) High-rep sets
requires only training each bodypart once a week. Though he does only a Smith-machine
few work sets, they are hard and heavy, and he says he’s sore for three or incline presses 5 x 10, 8, 6, 15, 12
four days after each workout. If he’s not sore, he knows he must train hard-
You pyramid up over three sets,
er at the next workout for that muscle group. In addition, I was pleased to then reduce the weight and do
see that he even used end-of-set X-Rep partials on an exercise or two, like burnout sets, à la Arnold.
close-grip pullowns.
Rylah covers supplements, diet and cardio in the video. He was in pre-
contest mode during the filming, so you get all of his leaning-out tips and 2) 4x10 in 10x10 style
tricks, like taking various aminos and nutrients before his morning cardio Smith-machine
to prevent muscle catabolism. He’s very big on glutamine, the most preva- incline presses 3 x 10, 8, 6; 4x10
lent amino in muscle tissue. After you pyramid, you reduce
As I mentioned, David is a competitive bodybuilder with an impressive the weight to something you
physique—very well proportioned and vascular with an attainable, slightly could get 15 reps with, but you
ectomorphic look. In other words, he is not a gigantic drug-infused pro only do 10; rest 30 seconds, then
who looks like he’s from another planet—and that’s a big plus in my book; do 10 more, and so on till you
I could identify. His appearance, tips and work ethic will make you realize complete four sets.
that you can do this—using fairly short but ultraintense workouts.
“Bodies Made Easy” is a two-disc set, and each is about two hours. Both
3) Drop sets
will motivate you and stimulate new training ideas; however, they will
Smith-machine
make you realize that you’re probably not training hard enough. I highly
incline presses 3 x 10, 8, 6
recommend this DVD—loads of great information and motivation, and I Incline dumbbell
got a burst of excitement watching it. It’s even got me redesigning some of presses 3 x 9(6)(4)
our bodypart workouts for our next mass phase. —Steve Holman
After you pyramid on the Smith
inclines, you move to dumbbell
Editor’s note: “Bodies Made Easy” is available at www.Home-Gym.com. incline presses and do a double
drop—pick a weight with which

78 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
you can crank out nine reps; then
immediately grab a lighter pair of
dumbbells and do six reps. Grab
an even lighter pair and drive out
four reps. All of those sets should
be to failure.

That should give you enough


to go—and grow—on. Please ex­
periment along with us. To see how
our workouts are evolving, visit
our training blog at X-Rep.com.
If you want to explore more about
workout density, see the new
Ultimate 10x10 Mass Workout or
The Ultimate Power-Density Mass
Workout e-programs, which are
available as instant downloads at
X-traordinaryWorkouts.com.

Editor’s note: For workout


and nutrition features, the latest
e-zines and our X-Blog training
and supplement journals, you can
visit www.X-Rep.com. One of the
best-selling e-workout programs is

Model: Robert Hatch


shown below. IM

  


  
 

(-
)  .
$  
 
$
 $
 ,  $

(-  -
 ,  
  ,$

 &  +
2 .  , (-
* ,
. " 
-
  -* 
- /
   ," 
-
 .,.
 
  .

2  
+
-   , 
   +.
  " 
!
0# ,-
.
 1  *
%0
   1

 3
,
,. 
'/&1
&. 


.

Free download from imbodybuilding.com


by John Hansen,
Mr. Natural Olympia

The Ketogenic Diet and Peaking

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

mended for other cli­

82 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
1$785$//<+8*(
days and only 150 grams on nontraining days.
Within three days I noticed a big difference. The
reduction in my carb intake was the determining
factor in the change in my physique.
Over the years I’ve noticed that I need to re­
duce my carbs even more in order to get the same
results. I’ve been dieting recently to get ripped for
some photos, and my fat loss has again been very,
very slow. The same diet that worked before—200
grams of carbs on my training day and 150 grams
on my rest days—was no longer effective.
I decided to try lowering my carb count signifi­
cantly to see if I noticed any difference. I cut it in
half from my normal diet, eating only 100 grams
or so on my training days and as few as 70 grams
on my nontraining days.
I have to admit that the diet was brutal. I im­
mediately noticed a difference in my energy level
and brain function. I felt I was in a haze most of
the day. Handling more than two people in a row
for my personal-training business was extremely
difficult.
It took me only about two weeks to discover
that that diet wasn’t for me. I decided to increase
my carb count again, but the split between train­
ing and nontraining days didn’t go up to 200/150
grams. Instead, I kept it at 175/120 grams.
In addition to the slight reduction in carbs, I
increased my cardio. Normally I limit my cardio
Alternating days of slow, steady-state to walking on the treadmill three days a week. I
cardio with high-intensity interval work decided to try high-intensity interval training, or
HIIT, alternating high-intensity bursts—sprint­
Neveux

can stimulate more fat loss.


ing, for example—with lower-intensity train­
ing—walking instead of sprinting. Research has
ents in the past without any regard to how you respond to shown that HIIT burns more fat and increases the
it. It’s obvious that your body needs more carbohydrate and metabolism throughout the day.
that you’re probably overdoing the cardio. HIIT is also an extremely difficult form of cardio. I had
The “no-carb” approach to dieting has been very popular
for the past few years. Too much carbohydrate can contrib­
ute to fat storage, so it makes sense to keep the count very
low in order to get really ripped. Carbohydrate also plays a
In the beginning I
big role in muscle size and fullness, however. If you eat no
or very low-carb foods, you risk losing muscle.
could do only three
There’s a big difference in carbohydrate intake for natu­
ral bodybuilders compared to bodybuilders who are not cycles before I had
natural. Anabolic steroids and other physique-enhancing
drugs help retain muscle mass regardless of diet. You can to stop. My goal was
eat a very-low-carbohydrate diet and retain muscle when
using steroids. For the natural bodybuilder that same diet to increase my high-
can lead to a loss of muscle.
As you’re in your mid-40s, you probably need a lower-
carbohydrate diet in order to lose bodyfat. Metabolism and
intensity cardio
hormone activity change as we get older, so we often need
to adjust our diets to get really ripped.
workout by one
When I was younger, I could eat a high-carbohydrate
diet and still get ripped for competition. As I reached my cycle per week. I was
late 30s, that diet was no longer effective. It would take me
much longer to lose stored bodyfat when I kept my carbs surprised at how out
high—250 to 300 grams a day.
During my last year of competing, I knew I needed to of shape I was when
make a change in my diet or I wouldn’t reach peak condi­
tion in time for the contest. In fact, I was five weeks out
from my first contest for that year, and I still had quite a
it came to that kind of
way to go. I wasn’t getting rid of the bodyfat fast enough.
I lowered my carb count to 200 grams on my training
cardio training.
84 NOVEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
1$785$//<+8*(
to start really
slowly. I used sets each, for the past year and a half. The actual
the stationary program changes every four weeks, but now I feel
bike because like the system is not working anymore. Could you
I thought provide me with a “get-big” routine? My weight is
it would be starting to plateau. I tried taking a week off, but that
the easiest didn’t help. I need a new routine.
to adjust the
intensity level. A: It sounds as if your body has grown accustomed to
For my high- the low-rep work. Change your program by increasing both
intensity bursts volume and reps.
I increased the Low reps and high resistance are great for increasing
resistance to strength and muscle mass. They target the fast-twitch
level 12 on the muscle fibers, which are the fibers most responsible for
bike and ped­ muscle size.
aled as hard as If you increase your repetition range from four to six to
I could, aiming eight to 10, you’ll pump more blood into the muscles and
for 120 rpm. get a better pump. That will lead to more muscle growth.
I maintained I’m not sure how you’re currently splitting up your
that level of
Neveux \ Model: Greg Smyers

workouts, but here’s an example of a get-big program that


intensity for uses a higher-repetition range and splits the body over two
one minute. workouts:
Using a low-rep routine for too long can After my
cause muscle gains to stagnate. Vary high-intensity Day 1: Chest, back and shoulders
your rep range to build more mass. burst I reduced Bench presses 4 x 10, 8, 6, 6
the intensity Incline presses 3 x 10, 8, 6
by lowering the Flyes 3 x 10, 8, 8
resistance to level 8 and decreasing the speed to 80 rpm. Wide-grip chins 3 x 12, 10, 8
I maintained that for two minutes before cranking up the Barbell rows 3 x 10, 8, 6
resistance and speed for another high-intensity minute. Seated cable rows 3 x 10, 8, 8
It was brutal. In the beginning I could do only three Seated dumbbell presses 3 x 10, 8, 6
cycles before I had to stop. My goal was to increase my Lateral raises 3 x 10, 8, 8
high-intensity cardio workout by one cycle per week. I was Bent-over laterals 3 x 10, 8, 8
surprised at how out of shape I was when it came to that Dumbbell shrugs 3 x 12, 10, 8
kind of cardio training.
One method I used to increase my high-intensity time Day 2: Abs, legs and arms
was to do more than one HIIT session per week. In the Hanging knee raises 3 x 30-40
beginning I was limiting myself to doing the HIIT cardio Crunches 3 x 30-40
only on Saturdays. When I increased the frequency to two Leg extensions 3 x 15, 12, 10
or even three days a week, my endurance and capacity for Squats 4 x 12, 10, 8, 6
work also increased. Hack squats 3 x 12, 10, 8
I recommend that you increase your carb intake first. Leg curls 3 x 10, 8, 8
Count up how many carbs you’re eating on the ketogenic Stiff-legged deadlifts 3 x 10, 8, 6
diet and then make some changes. Start by following the Pushdowns 3 x 10, 8, 6
guidelines that I recently used—the 175/120 split on train­ Lying extensions 3 x 10, 8, 6
ing and nontraining days. That should help restore glyco­ Incline curls 3 x 10, 8, 8
gen in the muscle cells and give you more workout energy. Barbell curls 2 x 10, 8
Next, decrease your cardio. Seventy-five minutes of
cardio seven days a week has got to be very detrimental to Editor’s note: John Hansen has won the Mr. Natural
muscle retention. When you combine that much cardio Olympia and is a two-time Natural Mr. Universe winner.
with a very-low-carb diet, the results are even worse. I don’t Check out his Web site at www.NaturalOlympia.com, or
think there is ever a reason to do cardio seven days a week. send questions or comments to him
Cut back to four and alternate HIIT with standard, lower- via e-mail at John@NaturalOlympia
intensity cardio—two days each per week. I seriously doubt .com. Look for Johns ’ DVD, “Natural
whether you’ll need more than that to lose fat. Bodybuilding Seminar and Compe­
The combination of more carbs and less cardio will help titions,” along with his book, Natural
you fill out your muscles and even decrease your bodyfat. Bodybuilding, and his training DVD,
In my opinion, you’ve depleted your glycogen stores so “Real Muscle,” at his Web site or at
severely with the no-carb diet and seven days a week of Home Gym Warehouse, www.Home­
cardio that your metabolism has slowed. If you give your Gym.com. Listen to Johns ’ new radio
body what it needs—more carbs and less cardio—it should show, “Natural Bodybuilding Radio,”
respond by filling out and getting leaner. at www.NaturalBodybuildingRadio
.com. You can send written correspondence to John
Q: I have been on a four-to-six-rep routine, work­ Hansen, P.O. Box 3003, Darien, IL 60561. IM
ing four to five exercises each day for two to three

86 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
by Dave Goodin

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

I rarely get more than


10 to 15 pounds out of
contest shape—and to I am not in ripped condition all the time. Nobody is. I allow myself an off-season, but I
me even that looks bad. rarely get more than 10 to 15 pounds out of contest shape.
I still have abs—I’ve

92 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
pounds. I’m blessed with small joints
and full muscle bellies, so I look
considerably bigger onstage than
offstage. Some IFBB pros who are my
height compete at 250 to 280 pounds.
Those guys are so enormous that
even at 30 to 40 pounds out of contest
shape they’re still impressive onstage
because of their immense size.
At 12 to 15 pounds out of contest
shape I look like crap. I wouldn’t think
of taking a promoter’s money for
guest posing looking like that. I diet
for my guest appearances because
I want the promoter and the fans
to get their money’s worth. And I
take a great deal of pride in how I
look. I want the fans to see the Texas
Shredder, not the Texas Cream Puff.
Another thing that people don’t
understand is how busy some of the
top IFBB pros are. I recently judged at
the NPC Branch Warren Classic and
had the opportunity to speak with
Branch after the show. I asked him
Liberman

how many guest-posing appearances


he does per year and how he handles
all the travel. He told me that he
Massive pros like Ronnie Coleman
guest poses at about 35 shows per
can guest pose in smooth condition
year and that he takes off for at least
and still be impressive onstage
eight weeks before the Olympia. That
because of their enormous size.
doesn’t leave much downtime.
I usually get four to eight guest-
posing appearances a year, and tpreparing for my next guest-posing
I don’t mind doing it close to my appearance at the NPC Capital of
competitions. So when you see me Texas Roundup here in my hometown
onstage, either I’ve dieted specifically of Austin. Here’s hoping someone
for the appearance or I’m getting has posted my routine on Facebook
ready to compete. Either way it’s or YouTube (because I’m nearly
a blast for me to get onstage and computer illiterate, I can’t count
perform, and I get to meet a lot of on myself to do it). I’m opening my
great bodybuilders and bodybuilding routine with some actual singing and
fans all over the country. guitar playing. I’m just hoping I don’t
As I write this column, I’m end up looking like a dork. By the
time you read this, people will think
I’m either a multitalented guy or a
There is no
complete idiot for attempting to pull
together my musical talents and my
substitute for
bodybuilding skills in the same act.
Thanks for reading IRON MAN

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.

Free download from imbodybuilding.com


by Steve Holman

Arnold’s Power-Density Mass Tactic

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):

Arnold used Power plus Density on many of


his big exercises up front.
Balik

96 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
Power-Midrange: Chins (pyramid) 3 x 10, 8, 6 As I suggested, you can rotate Density tactics at every
Density-Midrange: Pulldowns* (10x10 style) 4 x 10 workout. The key is to use one after your Power pyramid
Power-Stretch: Pullovers 2 x 8-10 on each exercise. And no matter which one you choose,
Density-Contracted: Stiff-arm each of your Basic Power-Density Mass Workouts will take
pulldowns (double drop) 1 x 9(7)(5) only about 35 minutes to complete—one ultimate exercise
per bodypart, Power first with a Density chaser. Now that’s
* You’ll probably have to move to pulldowns, as you will efficiency of effort!
have exhausted too many fibers on your Power-pyramid As Arnold proved—and as you’ll soon discover—Power
sets of chins to continue with chins on 10x10–style sets. plus Density equals muscle immensity.

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

“burnout” sets of 12 to 15 reps—à la Arnold.


A: I can tell you’re very motivated, and that’s more than
half the battle in getting the ripped, eye-popping physique
2) Double-drop set: Use a weight you can barely get you’re striving for. You just have to be careful not to over­
nine reps with, then reduce it and immediately do a set train. That said, keep in mind that the 10x10 method is very
of about six reps; reduce the weight again and blast out taxing, which is why I usually recommend using it on only
four or five final gut-busting reps. That’s three progres­ one ultimate exercise per bodypart, with no other work for
sively lighter sets back to back—another Arnold favorite, that muscle.
especially on barbell curls; he called them strip sets. Yes, I’ve discussed adding one set each of a stretch- and
contracted-position move to complete the full-range Posi­
3) 4x10 (in 10x10 style): Take a weight that you can
tions-of-Flexion chain, but that’s the limit. For example,
use for 15 reps, but do only 10, rest 30 seconds, do 10
barbell curls, midrange, 10x10; incline curls, stretch, 1 x 9;
more, and so on until you complete four sets in about
and concentration curls, contracted, 1 x 12. Even that may
four minutes. The first set will be easy, but the last will be
be pushing it for some trainees.
brutal—and the pump and feel will be unreal!
If you use chins as your power move for lats, you’ll have
to switch to pulldowns for density work, as fast-twitch
fatigue will limit your pulling strength.

Free download from imbodybuilding.com


&SJUJDBM0BTT
The Ul­ I agree; now you can
timate Fat­ grow and get ripped
to-Muscle simultaneously.
Workout
uses another Q: What supple­
powerful ments do you sug­
technique: gest preworkout? I
negative-ac­ don’t want to short­
centuated change my gains, so
sets. They’re aside from a protein
designed to drink about an hour before,
trigger exces­ what else should I take?
sive muscle
trauma, which A: If you’re looking for a preworkout supplement stack
can ramp up that can help your fat-to-muscle efforts, recent research
fat burning points to conjugated linoleic acid as a good addition. Here’s
after the work­ what researcher Jerry Brainum reported:
out. That’s why “A new study compared three groups of weight trainees.
your mus­ [Int J Sports Nutr Exerc Metabol; 19:79-96. 2009.] Group
cularity has 1 took six grams of conjugated linoleic acid, nine grams
become more of creatine and 36 grams of whey; group 2 got the same
Finishing off a muscle with 4x10 in dramatic. amounts of creatine and whey but a placebo instead of
10x10 style on an isolation exercise When CLA; group 3 got the same amount of whey but no CLA or
is an excellent Density grand finale. you use NA, creatine. Each group got that mix daily for five weeks while
Neveux

you raise the on an intense weight-training program. Results: Those tak­


weight in one ing all three supplements experienced more gains in bench
second and lower it in six for about seven reps. You get press and leg press strength, along with lean tissue mass
almost 50 seconds of tension time, a unique mass stimulus, gains, than the other groups combined.”
but the real benefit of the slow lowering is that it increases More muscle gain means you’ll burn more calories,
muscle microtears. That ignites an intense repair process even at rest—but CLA has also been shown to help burn off
after the workout that can take days—so you’re burning fat bodyfat as well. Here’s what Jose Antonio, Ph.D., reported
24/7 due to metabolic momentum. Research shows that fat when creatine and CLA were used preworkout:
fuels the muscle-repair process, a nice bonus. “Training improved all measurements of functional
You would no doubt overtrain quickly if you used both capacity and strength, with greater improvement for the
NA sets and 10x10; however, you can use 10x10 style but CrM+CLA group in most measurements of muscular en­
with fewer sets—for example 4x10. To work the shorter durance, isokinetic-knee-extension strength, fat-free mass
density sequence into your program, I suggest you end and lower-fat mass.”
with it on the contracted-position exercise for each mus­ More strength, muscle and fat loss. That’s why Jonathan
cle—instead of doing the two higher-rep sets listed. For ex­ Lawson, my training partner, and I are using about five
ample, here’s how your new Fat-to-Muscle triceps program grams of CLA, along with two caps of Creakic, MuscleTech’s
looks—the only change is on the last exercise: advanced creatine pill, and two caps of a fat burner right
before we train—Jonathan likes SAN’s Tight Xtreme be­
Midrange: Lying extensions 2 x 9, 7 cause it contains yohimbine, a stubborn-fat uncoupler,
Midrange: Lying extensions (NA style) 1 x 6-8 while Steve prefers SAN’s Blaze Xtreme for its forskolin,
Stretch: Overhead dumbbell extensions 1 x 7-9 which has been shown to increase testosterone as well as
Stretch: Overhead dumbbell burn fat. For vasodilation, we both often take three caps of
extensions (NA style) 1 x 6-8 STS’s Nitrocarn GPLC 1500, as new studies show that gly­
Contracted: Pushdowns (10x10 style) 4 x 10 cine propionyl-L-carnitine produces a bigger pump than
L-arginine.
Remember, 10x10 style means using a lighter weight and That combo, along with including negative-accentuated
doing 10 reps on each set with only 30 seconds between sets and other fat-to-muscle techniques into our Power-
sets. So on pushdowns you start with a weight that you Density workouts, has kicked up our results on all fronts—
could get about 15 with but do only 10; then you rest 30 size, strength and leanness.
seconds and do 10 more, and so on until you complete four
sets. The last set should be brutal, and you should not be Editor ’s note: Steve Holman is
able to get 10. If you do, add weight to that exercise at your the author of many bodybuilding
next workout. best-sellers and the creator of
The pump and burn you get by doing 4x10 at the end Positions-of-Flexion muscle training.
will be unreal, and it’s the perfect growth grand finale For information on the POF videos
for every bodypart. As I mentioned, that’s similar to Eric and Size Surge programs, see the ad
Broser’s Fiber Damage/Fiber Saturation training and Hany sections beginning on pages 242 and
Rambod’s FST-7. Eric suggests that blowing up the muscle 232, respectively. Also visit www
after traumatizing it—in this case with negative-accentuat­ .X-Rep.com for information on X-Rep
ed sets and stretch overload—kick-starts anabolic accelera­ and 3D POF methods and e-books. IM
tion and recuperation with an influx of nutrient-rich blood.

98 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
A Bodybuilder Is Born—Episode 51

Matter
of

Faith
by Ron Harris
Photography by Michael Neveux

I’ve heard it said that people today


have lost faith, that we’re no longer
week before the show. What fun
would that be, anyway? Suffering
scalp through my short-cropped
hair for the telltale 666 birthmark.
spiritual. Our need for concrete builds character. That’s what I tell
evidence and guarantees in virtu­ my wife when she complains about Wednesday, 4 p.m.:

ally everything says something how hard it is being married to me.


T-minus 3 Days

about our national character, I In the last week most body-


suppose. Sometimes, though, you builders go through a process of I’d instructed Randy to start low­
really do just have to have faith in carbohydrate, sodium and water ering his carbs on Sunday morn­
something. Me, I believe in UFOs, manipulation designed to trick ing to 75, down from an already
Bigfoot, the Loch Ness monster and the body into looking both fuller low 100 to 200 grams a day—the
that pro wrestling is real. Randy is and far more defined than would higher count on weight-training
more of a doubting Thomas. normally be possible. The body days. At the same time he was to
At three weeks before the con­ magic is meant to coincide with the increase his water and salt intake. I
test, Randy had been at the sticking moments he or she will be onstage didn’t want him using prescription
point that’s inevitable in any diet. competing. diuretics, which are powerful and
I’d assured him that his panic was If you think the CIA has the dangerous drugs with the potential
unnecessary and that the fat would market cornered on psychological to kill someone if misused. Who
start coming off again. He just torture, think again. The first half would have ever dreamed that
had to trust me. And so it did. Two of trick week is pure hell for most something that could shrivel your
weeks later he was looking even bodybuilders. Though I don’t have body up like a raisin and cause
leaner than he had been for his horns or a pitchfork—okay, maybe acute kidney failure might be
first competition the year before, a plastic pitchfork from my daugh­ trouble?
but he was easily 10 pounds fuller ter’s Halloween costume a few So instead, I was having Randy
in all the right places, with the years ago that I like to poke my dog sodium load. He’d been sprinkling
Model: Antoine Vaillant

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.

102 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
www.ironmanmagazine.com \ NOVEMBER 2009 103
Free download from imbodybuilding.com
Faith “No contest was ever won or lost because

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

Randy crunched into a crab most-muscular. His pecs were


splintered across with detail and riddled with veins. Even his
upper chest, long a weak point, had thickened up.

104 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
Faith
“Bad idea! You start eating things your
body isn’t used to, and you can start spilling
over with water, not to mention get the
worst bellyache of your life. You might not
even make it to the stage because you could
be glued to a toilet seat trying to give birth.
No, stick with yams and rice.”
though, more than a year of hard
his version of having something morrow so I can be all crazy full and training and good eating would
notarized. I sighed and linked pin­ vascular!” come to its fruition in just a few min­
kies with him. “Let me see that.” I confiscated utes under the bright lights. Randy
“Pinkie promise.” the whole mess. “Bad idea! You start looked even better than I’d hoped he
eating things your body isn’t used to, would. A couple more coats of Pro
Friday, 7 p.m.:
and you can start spilling over with Tan and the last bits of subcutaneous
water, not to mention get the worst water wrung out were going to take it
T-minus 17 Hours

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

Then he produced a bottle of red


wine—and the $2.99 price tag told
me it wasn’t a very good year.
“For after the show, I presume?”
“No, Ron, for before I go on to­

106 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
D
-Lightful
The Latest on the
Sunshine Vitamin and
Its Amazing Effects on
Your Immune System
and Life Span
Part 2
by Jerry Brainum

In Part 1 Brainum covered some vitamin D history and the


consequences of a deficiency, including higher incidence of cardiovascular
disease. In Part 2 he discusses more diseases related to not getting
enough of the sunshine vitamin, including cancer and obesity.

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—

110 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
www.ironmanmagazine.com \ NOVEMBER 2009 111
Free download from imbodybuilding.com
D
-Lightful

that are required for prostate cancer be prevented by increas­


to spread. (Taking DHEA eliminates ing intake of vitamin D,
this effect because it inhibits G6PD.) especially in countries
Not all studies confirm D’s north of the equator.
protective mechanism. When re­ In another study
searchers from the National Cancer from the National
Institute compared blood counts Cancer Institute that
of vitamin D in 749 men diagnosed involved 16,818 sub­
with prostate cancer to the counts jects, vitamin D was
in 781 men without cancer, they found not to protect
found no significant differences against most cancers,
in the groups. They did identify an with the exception of
increased risk of ag­ colon cancer. Those
gressive prostate cancer with the greatest vitamin
with higher levels of D, D in their bodies were 72
but it wasn’t considered percent less likely to die
statistically signifi­ from colon cancer than those
cant.17 with the least.20 Studies also
On the other hand, show that vitamin D counteracts
a study of 3,299 cancer the tumor-growth effects of IGF-1 in
patients showed that both prostate and breast cancers.
death was reduced by
55 percent among those

Cedric Garland, a cancer-prevention


specialist in San Diego, estimates that
250,000 cases of colorectal cancer and
350,000 cases of breast cancer
could be prevented by increasing
intake of vitamin D, especially in
countries north of the equator.
who had more vitamin D in Bodyfat, Bodybuilding vitamin D intake and diabetes.21
their blood.18 Another study and Vitamin D Another study showed that a com­
confirmed those results and bined daily intake of 1,200 milli­
found that patients with The incidence of type 2 diabetes grams of calcium and 800 units of
the most vitamin D were 48 is increasing exponentially around vitamin D lowered the risk of type 2
percent less likely to die from the world. Primary risk factors for diabetes by 33 percent.22 The most
any cause, and 39 percent less the disease include genetic pre­ recent study monitored men and
likely to die from colon disposition and greater bodyfat. women aged 40 to 74 who did not
cancer than those whose Animals with vitamin D deficiencies have diabetes when they enrolled
blood was low on D.19 have impaired function of the beta in a health survey.23 After 22 years
Cedric Garland, a cancer- cells of the pancreas that produce 412 had developed type 2 diabetes,
prevention specialist in insulin. Insufficient D is also linked while 986 showed no signs of the
San Diego, estimates to insulin resistance, which is now disease. Men with the highest blood
that 250,000 cases considered a prediabetic state. vitamin D were 72 percent less likely
of colorectal cancer A recent study of 4,423 men to develop diabetes than the men
and 350,000 cases of and women aged 40 to 69 found with the lowest. Women didn’t show
breast cancer could an inverse relationship between any relationship between D and

Further analysis showed that the men with the


highest blood vitamin D were 72 percent less likely to
develop diabetes than the men with the lowest.
112 NOVEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
D
-Lightful

diabetes, although the women in


the study did have lower amounts of
D in their bodies than the men.
Vitamin D works on diabetes
through cell receptors in the pan­
creas. Vitamin D tends to be seques­
tered in those with high bodyfat,
explaining why another study found
that 50.7 percent of patients with
the metabolic syndrome, character­
ized by higher bodyfat, had a vita­
min D deficiency.24 One hallmark
of the metabolic syndrome is a low
count of high-density lipoprotein,
or HDL, the kind of cholesterol that
helps prevent cardiovascular dis­
ease. Vitamin D is required to main­
tain the primary protein structure
of HDL, explaining why low HDL
may be prevalent in the metabolic
syndrome. Another study found an
inverse relationship between high
counts of vitamin D and insulinlike
growth factor 1 in the metabolic
syndrome.25
A few emerging studies show a
trend toward bodyfat reduction with
higher blood vitamin D. For ex­
ample, when 60 overweight women,
aged 20 to 35, were put on two types
of fat-loss diets, those with more
blood vitamin D lost more bodyfat
than those with less.26 Some studies

Neveux \ Model: Dan Decker


have suggested that higher hor­
monal D levels lead to weight gain.
Isolated-cell studies have demon­
strated that high concentrations of
hormonal D stimulate fat synthesis
and inhibit
fat break­
down.27
A few emerging studies show a trend toward bodyfat
Other
studies sug-
reduction with higher blood vitamin D.
gest that hormonal D may bring on gain and vitamin D unlikely.28
fat gain by suppressing UCP-2, a Many bodybuilders complain
primary thermogenic protein. On about constant joint pain, and that
the other hand, the obese are often may be related to less-than-opti­
50 percent lower in vitamin D be­ mal vitamin D intake. The adult
cause it gets sequestered in fat and form of rickets, known as osteo­
is unavailable for metabolic needs. malacia, is characterized by bone
A recent study confirmed that pain. Common pain syndromes,
those with more bodyfat do indeed such as fibromyalgia, can easily be
have less active D, thus making the mistaken for vitamin-D deficiency.
purported relationship between fat One study showed that giving 2,000

The obese are often 50 percent lower


in the sunshine vitamin because it gets
sequestered in fat and is unavailable
for metabolic needs.
114 NOVEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
DMany bodybuilders complain about constant
-Lightful

joint pain, and that may be related to


less-than-optimal vitamin D intake.
units of vitamin D daily to those in athletes to bone and stress fractures.
pain produced a 67 percent increase One recent study of 800 women,
in blood D, along with a 50 percent aged 50 to 79, found that a lack of
reduction in pain after three vitamin D increased the rate of hip
months. Another study sug­ fractures by 70 percent.30 Another
gests that one out of four pa­ study found that getting
tients suffering from chronic sufficient D in­
pain has inadequate blood D. take low­
Still another study provided ers
5,000 units of vitamin D to
those suffering from idiopathic
back pain29—meaning the cause
of the pain was unknown. All
back pain disappeared in those
who had been deficient in vita­
min D, which was 85 percent of
the subjects.
Unless you get out in the sun
every day, you’re not likely to
have optimal levels of vitamin D.
Even exposing yourself to sunlight
won’t help if you live in northern
latitudes in the winter. That’s
because the sun’s angle during
the winter in northern climes
makes the atmosphere
filter out UV rays. One
researcher noted that
you could walk around
naked in Boston dur­
ing the winter and not
synthesize any vita­
min D—though you’d
probably get arrested
for indecent exposure or
freeze to death.
Most food supplements
contain between 400 and 800 units
of vitamin D, but that won’t opti­
mize vitamin D in your blood. Cod
liver oil is a good source of vitamin
D, although the vitamin A it also
contains interferes with D me­
tabolism, but the omega-3 fish oils
many athletes take contain none.
Studies show that many athletes
do not even meet the minimal sug­
Neveux \ Model: Tony Bresnik

gested intake of D. One study of


young Finnish runners and gym­
nasts found that 68 percent were
deficient. A study of 85 East German
athletes, aged eight to 27, also found
that 37 percent were short
on D.
Being D-deficient
can predispose

116 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
D
-Lightful

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

tion, high blood pressure and heart-


Should you con­ rhythm disturbances.
sider getting your On the other hand, taking 10,000
vitamin D from units of D daily for five months
sunlight or supple­ doesn’t lead to toxicity. One noted
ments? We’ve seen Canadian D researcher takes 8,000

Early Russian and German research showed that exposing


hard-training athletes to ultraviolet light appeared to
increase recovery from intense training.
118 NOVEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
D
-Lightful

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.

Studies of older people show that vitamin D seems to


increase the size of type 2 muscle fibers, but no such research
exists with athletes as yet.
Maybe one day they’ll put vita­ Diabetes Care.
min D back in beer. I bet that will 29:650-66.
go a long way toward preventing D 23 Knekt, P.,

deficiency—and give new meaning et al. (2008).


to the line from the song, “Sunshine Serum vitamin
almost always makes me high.” D and subse­
quent occur­
Editor’s note: Jerry Brainum rence of type
has been an exercise and nutrition 2 diabetes.
researcher and journalist for more Epidemiology.
than 25 years. He’s worked with pro 19:666-671.
bodybuilders as well as many Olym­ 24 Botella-

pic and professional athletes. To get Carretero, J.,


his new e-book, Natural Anabol­ et al. (2007).
ics—Nutrients, Compounds and Vitamin D de­
Supplements That Can Accelerate ficiency is as­
Muscle Growth Without Drugs, visit sociated with
www.JerryBrainum.com. the metabolic
syndrome in
References morbid obe­
sity. Clin Nutr.
15 Berwick, M., et al. (2005). Sun 26(5):573-80.
Exposure and mortality from mela­ 25 Hyppo­

noma. J Natl Cancer Instit. 97:195­ nen, E., et al.


199. (2008). 25-hy­
16 Bao, B.Y., et al. (2008). Protec­ droxyvitamin
tive role of 1A, 25-dihydroxyvitamin D, IGF-1, and
D3 against oxidative stress in non­ metabolic
malignant human prostate cancer syndrome at
cells. Int J Cancer. 122:2699-2706. 45 years of
17 Ahn, J., et al. (2008). Serum vi­ age. Diabetes.
tamin D concentration and prostate 57(2):298-305.
Neveux \ Model: Dave Goodin

cancer risk: A nested case-control 26 Ortega,

study. J Nat Cancer Inst. 100(11):796­ R.M., et al.


804. (2008). Pre­
18 Pitz, S., et al. (2008). Low levels liminary data
of 25-hydroxyvitamin D predict about the
fatal cancer in patients referred to influence of
coronary angiography. Canc Epid vitamin D sta­
Biomark Prevent. 17:1228-1233. tus on the loss of body fat in young, 30 Cauley, J.A., et al. (2008). Serum
19 Ng, K., et al. (2008). Circulat­ overweight/obese women following 25-hydroxyvitamin D concentra­
ing 25-hydroxyvitamin D levels and two types of hypocaloric diet. Brit J tions and the risk for hip fractures.
survival in patients with colorectal Nutr. 100(2):269-72. Ann Intern Med. 149:242-250.
cancer. J Clin Oncol. 26:2984-2991. 27 Shi, H., et al. (2001). 1, 25-hy­ 31 Scragg, R., et al. (2008). Fre­
20 Freedman, D.M., et al. (2007). droxyvitamin D3 modulates human quency of leisure-time physical
Prospective study of serum vitamin adipocyte metabolism via nonge­ activity and serum 25-hydroxyvita­
D and cancer mortality in the Unit­ nomic action. FASB J. 15:2751-2753. min D levels in the U.S. population:
ed States. JNCI. 99(21): 1594-1602. 28 Konradsen, S., et al. (2008). Results from the third National
21 Mattilla, C., et al. (2007). Serum Serum 1,25-dehydroxyvitamin D is Health and Nutrition Examination
25-hydroxyvitamin D concentration inversely associated with body mass Survey. Am J Epid. 168:577-86. IM
and subsequent risk of type 2 diabe- index. Eur J Nutr. 47:87-91.

120 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
124 NOVEMBER
124 NOVEMBER 2009
2009 \\ www.ironmanmagazine.com
www.ironmanmagazine.com
Free download from imbodybuilding.com
How

Whitney Reid

Transformed

His
Physique

by David Young
Photography by Michael Neveux

hitney Reid went from

W playing football in high


school and college
to powerlifting. After attending
the NPC Nationals to watch
a friend compete, he changed
course to become a competitive
bodybuilder—but that desire
morphed into a move toward
fitness modeling.
A good choice,
as his very first
photo shoot was
for a cover.
Let’s catch up
with Whitney and learn the secrets
of his success.

Free download from imbodybuilding.com


DY: Congratulations on your
first IRON MAN cover. How do
you feel?
WR: It feels great. I also got to
shoot with Figure Olympia winner
Jennifer Gates, and it was such an
honor. I was amazed to be chosen
for that.
DY: Jennifer is gorgeous. I
know it took a lot of discipline
and hard work to achieve your
condition for the cover. Is it
your best condition to date?
WR: Yes. Over the past two years
I’ve been slowly transitioning my
body from a powerlifter’s build to
a leaner fitness physique. My goals
have drastically changed. They used

126 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
to be to pack on mass and lift as to achieve your condition?
heavy as possible. Now I stay lean WR: To keep your body at a cer-
all year long, not only for photo tain level of conditioning is a never-
shoots but as a part of a healthy ending task. I work hard daily to
lifestyle. make improvements. I like to do
DY: What is the primary chal­ certain things to stay focused men-
lenge that you face getting tally—that applies to my health,
ready for a photo shoot? finances, career or any other aspect
WR: Staying lean all year is a of my life. You can apply them to
huge challenge for me because I any aspect of your life as well:
love to eat. I’m from the South, so 1) Have a written plan.
fried foods and homemade baked 2) Review that plan daily and
goods are always nearby, but make changes as needed.
nowadays I stick with a clean diet
seven days a week and try to keep 3) Say the plan out loud, discuss
my bodyfat as low as possible. My it with a training partner, train­
training style has also changed. er, friend, someone close to you.
DY: How did you overcome the
mental challenges that it took

128 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
4) have a vivid men­
tal picture of the
outcome you want.
If it’s to be in the
best shape of my
life, I will plan for
that and see how I
look; if it’s to make
a certain amount
of money, I set that
goal and imagine
what it will be like
once I’m there.
It’s critical to know
your eventual re­
sult. If not, how do
you know you have
achieved your goal?

DY: I love that


approach and use
a similar strategy
daily. How did the
changes in your
diet and training
come about?
WR: Two years ago
I started working with
the “Pro Creator,”
Hany Rambod, and
he introduced me to
his training system,
FST-7—Fascia Stretch
Training. At the end of
each bodypart routine
you perform an exer­
cise for seven sets of
15 reps with only a 30­
second rest between
sets. That program is
designed to stretch the fascia tissue track. Meal 3
that surrounds muscle fibers. The DY: How about giving us a Protein shake
stretching will enable maximum sample day of eating meal by
muscle growth. It also brings vita­ meal. Meal 4
mins, minerals, amino acids and WR: My meal plan stays con­ 8 ounces tilapia
oxygen into the muscle. Plus, I’ve sistent throughout the year. I stick 1/2 cup rice
incorporated cardio into my train­ with a moderate-carb, lowfat and 1 cup broccoli
ing at least five days per week. high-protein diet with an occasional
DY: I’ve seen similar mass- cheat meal—but if my obliques Meal 5
building approaches, such as begin to vanish, I get rid of the cheat 8 ounces tilapia
Eric Broser’s FD/FS and Steve meal. When I diet for a photo shoot, 1/2 cup broccoli
Holman and Jonathan Lawson’s I drop carbs, raise protein and keep
Power-Density. How did you fat intake the same. Here’s an exam­ Meal 6
and Hany design your nutrition ple of my diet four weeks out from a 12 egg whites
program? photo shoot:
WR: When preparing for a photo
shoot, it’s a combination of my meal Meal 1 For my final week before a shoot
plan, training, cardio and supple­ 12 egg whites every meal consists of ground
ments. Hany has been the key to 1/2 cup oatmeal turkey or tilapia; I remove all egg
my success when it comes to being whites and protein shakes—I like to
razor sharp for my photo shoots. He Meal 2 stick with all whole foods the week
designs my entire plan and makes 8 ounces ground turkey before my shoot.
adjustments weekly to keep me on 3 ounces sweet potato DY: Do you work with a train­

130 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
back into shape. To date he’s lost
nearly 30 pounds and is in excellent
shape.
DY: That’s awesome. So is
personal training your main
source of income?
WR: I work only with a select
few clients now. My business is
East Coast Fitness. We sell new and
used fitness equipment, and we’re
certified to service all major gym
equipment brands. For new equip­
ment we deal with Matrix, and for
used equipment we deal with every
major brand. We completely refur­
bish all used pieces to make them
“My meal look and feel new, and our prices are
anywhere from 30 to 40 percent off
plan stays retail. We help start-up gyms, small
personal-training facilities, hotels,
consistent apartment complexes and corporate
clients fully equip their facilities at a
throughout great value.
DY: That sounds like a great
the year.” business. [Editor’s note: Find
contact info for East Coast Fit­
ness Equipment at the end of
the interview.]
WR: Well, I’m also actively pur­
suing fitness modeling and acting
work with the help of my agent,
Silver Model Management. I was
just cast as the Trojan condom man.
We shot the first commercial three
weeks ago. I’m the first real person
to play the Trojan man.
DY: I’ve never interviewed a
real superhero before. Tell me
more about your training. Did
you start out bodybuilding?
ing partner? WR: Before I started working with
WR: Absolutely. Having a workout Hany, my training focused mostly
partner is crucial to the success of around the bench, squat and dead-
my training. I think it’s important lift—all heavy. I originally started
to have someone training with you working out to be more competi­
who has similar goals so you keep tive in athletics, concentrating on
each other on track. It’s great to gaining size for football. Now I train
have someone there to push you more like a bodybuilder, focusing on
through your workouts and keep building quality muscle rather than
the intensity high in the gym. It can just putting on mass.
be tough to train alone and stay DY: Which bodyparts respond
focused when dealing with dieting, easily for you, and which have
especially when you’re extremely been more challenging?
low on carbs. WR: Chest and tri’s have always
DY: Is your training partner been the most responsive muscle
an important part of the prepa­ groups for me. I’ve always been nat­
ration process? urally strong with all pushing exer­
WR: My training partner is also cises—bench, inclines, pushdowns.
my business partner, Ron Stack. He’s Hany has me focusing mostly on my
a former personal-training client upper chest now, doing heavy in­
of mine and has had tremendous cline dumbbell presses, incline flyes
success in the gym over the past two and incline cable crossovers.
years. He is a former college athlete As the Trojan man The most difficult muscle group
and approached me to help get him for me to develop has been my

132 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
quads. I’m 6’3” at 220 with long legs,
so it seems no matter how hard I
train them, I see very little growth. I
actually enjoy training legs. In fact,
squats—ass to calves—are one of
my favorite exercises, but it’s been a
slow process bringing my quads up
to match my upper body.
DY: What are your favorite ex­
ercises? Are there any exercises
you’re unusually strong on?
WR: My favorite exercises are
incline dumbbell presses for chest
and deadlifts for back and lower
body. I’ve had a big bench from
the day I started weight training. I
usually work up to the 160-pound
dumbbells for sets of 10 incline
presses. My best deadlift to date is
595 pounds.
DY: Those are impressive
numbers. How do you break out
Workouts
Day 1: Chest
DY: Who inspired you in
your fitness career?
WR: I’m inspired by guys
like Frank Sepe, Greg Plitt,
your training week? Incline dumbbell presses 5 x 10 Sebastian Siegal. Those guys
WR: My training days rotate each Incline dumbbell flyes 4 x 12 have done great things with
week. I usually decide the day be­ Hammer Strength incline their careers, magazine cov­
fore I train what bodypart I’m going presses 3 x 12 ers, TV movies. I hope to one
to work on. A typical week might Cable flyes 7 x 15 day be on the same level.
break out like this: DY: Which nutritional
Day 2: Back products do you find
Day 1: Chest Pulldowns 3 x 12
useful?
Day 1: Chest WR: Supplements are a
Day 2:Back
Day 2: Back Top-end partial lat
huge part of my training
pulldowns 2 x max
Day 3:Legs
Day 3: Legs Deadlifts 4 x 10
program. When you train as
Day 4: Shoulders hard as possible every time
Day 4:Arms
Day 5: Shoulders Dumbbell rows 4 x 12 you walk in the gym, supple­
Barbell rows 3 x 10
Day 5: Arms Cable pullovers 7 x 15
ments are key to helping
recovery and muscle growth.
DY: Give me a week of your I stick with the basics, like
typical training program body- Day 3: Legs Cytosport whey protein,
part by bodypart. Leg extensions 5 x 12 Met-Rx meal replacements,
WR: I’ll list a sample workout for Leg curls 5 x 12 Eggwhites International and
a week [at right], but as I stated be­ Squats 4 x 12 EVO, a supplement created
fore, which days I train a bodypart Leg presses 4 x 10 by Hany that his pro and
may actually be different depend­ Leg extensions 7 x 15 NPC athletes have been
ing on travel, work schedule or my using over the past year.
energy level. Day 4: Shoulders DY: What kinds of mis­
DY: You said you’re 6’3” at 220. Dumbbell presses 4 x 10 takes did you make early
What was your weight for the Plate front raises 3 x 12 on with your training
IRON MAN cover? Machine rear-delt flyes 5 x 12 and nutrition, and how
WR: I weighed 212 pounds when I Upright rows 3 x 12 did you end up with the
shot the cover. I’m currently 220 and Dumbbell shrugs 4 x 12 program you use today?
about the same bodyfat percentage. WR: When I began weight
Lateral raises 7 x 15
DY: What improvements did training, I had no clue what
you make during your prepara­ I was doing. My main focus
Day 5: Arms
tion for the cover? in the gym was to lift as
WR: While training for this shoot, Close-grip bench presses 3 x 10 heavy as possible. I didn’t
I noticed the best gains in my back Overhead dumbbell realize the importance of
and bi’s. I trained my back harder extensions 4 x 12 correct form and actually
than ever, doing dumbbell rows, Pushdowns 7 x 15 working the muscle and
barbell rows and deadlifts every Straight-bar curls 3 x 12 not just moving the weight.
back workout. My favorite exercise Alternate dumbbell curls 4 x 10 My diet was horrendous as
for putting the finishing touches on Hammer curls 3 x 12 well. I was a hardgainer and
a back workout is wide-grip cable Hammer Strength thought that eating fast food
pullovers. preacher curls 7 x 15 every day would be a great

134 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
way to get extra calories and put on
the size that I wanted. Needless to
say, it didn’t work, and before I knew
it, I was fat and didn’t get any stron­
ger. Lesson learned.
The crossover point in my train­
ing and nutrition came after I fin­
ished playing college ball. I became
fascinated by bodybuilding. My
competitive days on the field were
over, and I discovered a way to
channel that energy into the fitness
world. At that point I realized how
important proper diet and nutrition
were to building quality muscle and
keeping my bodyfat low.
DY: That’s an important les­
son. At what point did you real­
ize that fitness was what you
wanted to do?
WR: As a youth I played sports
all year round, and as I became
more competitive and moved on
to college ball, my fitness level and
sport-specific training were a major
part of my success. After college I
focused my competitive nature on
training and improving my phy­
sique. In 2004 I went to my first
major bodybuilding show with [now
IFBB pro] Curtis Bryant to watch
him compete in the NPC Nationals.
After the show I knew that I had to
be involved in the industry, but I
wasn’t sure where I could fit in.
When I first started training with
Hany, our goal was to prep me for
a state-level bodybuilding show.
After training for several months,
he suggested that I change my ap­
proach and move toward fitness
modeling. At first I resisted the idea,
but he knew what he was talking
about, and my first photo shoot was
for a cover. I love the exposure and
feeling of accomplishment after
training for weeks for the shoot. I
hope the exposure I receive from
the magazine covers becomes a
platform for me to write, train and

“I’m 6’3”

teach others interested in the fitness


industry.
DY: That’s a great goal. So
what’s next for you? and weighed

WR: With the fitness industry I


see so many opportunities—com­ 212
mercial, print, video and all media
outlets. The fitness industry contin­
ues to grow each year. As a personal
pounds
trainer I’ve seen a huge increase in when I shot the
cover.”
the baby boomer generation’s be­
coming more concerned with health
and fitness. Given such a large
demographic, I believe that the
industry will continue to change,
136 NOVEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
of the past and present exem­ lenged on a daily basis to train as
plify the type of physique you hard as possible and to stay consis­
consider to be ideal? tent with my meal plan. Sometimes
WR: My favorite bodybuilder of I feel as if I alienate myself from
all time is Shawn Ray. As for today’s friends and family because I stay
bodybuilders, I think Phil Heath is so focused on my goals. Choosing a
hands down the best. lifestyle with fitness being the center
point is difficult. I can’t
go out for my favorite
Mexican food and beer
with my friends on a
weekly basis, visit the
local Krispy Kreme or
skip out on my training
because I had a long
With Phil Heath day at work, but that’s
the choice I make to
achieve the outcome I
adapting to baby-boomer needs. want.
I also stay close to the body­
building world, helping local com­ Editor’s note: To
petitors prep for contests. I go to contact Whitney for
all major bodybuilding shows, and With Curtis Bryant fitness equipment, send
I just recently started judging NPC e-mail to EastCoastFit­
shows. I’m a huge fan of the sport, nessEquipment@gmail.
and it’s my way of connecting with DY: Good choices. What have com, join the East Coast Fitness
the fitness world. I aspire to write been your biggest challenges in Equipment Facebook fan page, or
and be more involved in the fitness life and in your bodybuilding call (804) 612-9561 and get a full list
industry. I hope that this is only the career? How did you overcome of inventory. To contact Whitney
beginning for me. them? for modeling or trade shows, go to
DY: Let’s switch subjects. Who WR: To be honest, I am chal­ www.SilverModels.com. IM

!MERICAgS  3OURCE FOR &ITNESS %QUIPMENT FOR /VER  9EARS


"UY &ACTORY $IRECT AND 3AVE  s WWWFITNESSFACTORYCOM

+%44,%"%,,3
&2%% -,*ÊfÓɏL°
3HIPPING

f£È™ÉL°

"59 7)4( #/.&)$%.#%

s 'UARANTEED ,OWEST
0RICES
s %ASY  -ONTH 3AME
AS #ASH &INANCING /x°ä &2%%
s  2ATED 3ALES AND -,*ÊfÇә 3HIPPING

3ERVICE 3TAFF &2%% fxΙää


,EG $EVELOPER
s  $AY -ONEY "ACK
'UARANTEE ՘V̈œ˜>Ê/À>ˆ˜ˆ˜}Ê-ÞÃÌi“
" £ä



s 3ERVING THE &ITNESS -,*ÊfÓ{x
7ORLD SINCE 
-,*ÊfÓ]£Çx
&2%% f£Ó™ää 5SE PROMO CODE )-
s  /NLINE /RDERING f£Ç™™ää &LAT)NCLINE$E
CLINE "ENCH W FOR ADDED SAVINGS
'$##
s &AST  $AY 3HIPPING
#ALL  AND ASK ABOUT -ONTHLY 3PECIALS #LOSEOUTS AND &LOOR -ODELS
1/",< Ê  ,
S OF 0RODUCTS TO #HOOSE &ROM )N 3TOCK AND 2EADY TO 3HIP

#HECKS MONEY ORDERS AND ALL MAJOR CREDIT CARDS ACCEPTED s &ITNESS &ACTORY /UTLET  3 $ES 0LAINES !VE &OREST 0ARK ),  $ESCRIPTIVE ERRORS SUBJECT TO CORRECTION
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

cutting-edge training theories in bodybuilding

may belong to a 51-year-old IFBB pro who’s been

lifting for 26 years and is approaching his next

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

Free download from imbodybuilding.com


Apperson

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

144 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
Apperson
“The only
thing I don’t
do in my chest
training is
flat-bench
presses with a
barbell.”

146 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
vantage over the other competitors
because he’s stayed in the game
while everyone else has been away
from the grind of contest prep.
Then there’s the small fact that
he loves the competition, loves
the prep and lifting, loves going
through the process of getting
ready for a show, meeting fans
along the way and knowing that
he’s put forth his best effort.
If there’s a word that best de­
scribes Lee Apperson’s chest train­
ing, it’s different. He strives to hit
the chest from different angles
every week. There’s nothing so out
there that Lee won’t try it at least
once. If it works, he’ll keep tweaking
it and adapting it to his program.
“The only thing I don’t do in my
chest training is flat-bench presses
with a barbell,” he reveals. His rea­
son has to do with injury concerns.
“At 50 I can’t do some of the
things I was doing at 20 or even at
40. You have to be conscious of that
and keep yourself healthy.”
In other words, it’s hard to build
muscle when you’re in a sling or
recovering from surgery. Beyond
that, Lee’s chest training is a mish­
mash of machines, free weights,
isometrics—you name it.
“I’m constantly working on find­
ing new ways to use a machine,” he
says. Currently, Hammer Strength
machines and dumbbells are two Does a gym have equipment that
of his favorite tools. works?”
When pressed on the dumb­ Speaking with Lee Apperson
bell question, Lee confides that he is like getting a chance to speak
prefers using them to a straight bar with bodybuilders of the ’50s and
because they are “the ultimate free ’60s. Its refreshing to do a chest-
weights.” His training philosophy training interview that’s some­
is built around developing muscle thing more than just a rehash
while maintaining a balanced phy- of the benefits of compound vs.
sique. Using dumbbells gives him a isolation movements and pound­
greater range of motion, brings the ing away at free weights until
stabilizing muscles into play and your pectorals quiver.
provides greater control while he’s To most of us bodybuilding
pounding the target muscle into is about much more than that.
submission. Bodybuilding is an important
Another point he makes is that part of our daily lives. For Lee Ap-
newer doesn’t always equate to bet­ person it’s much the same—he’s
ter. Lee’s evaluation of equipment just more accomplished at it
can be summed up as follows: “Was than we are.
the guy who invented it smart in the
1950s? Was the guy who invented Editor’s note: Lee Apperson
it smart today? All I care about is is an IFBB pro based in Florida.
whether the machine in question To contact him for guest posing,
properly works the muscle. Hearing training or sponsorship, visit
a guy say, ‘Oh, they have new equip­ him at www.LeeApperson.com.
ment,’ is useless. The real question is, IM

www.ironmanmagazine.com \ NOVEMBER 2009 147


Free download from imbodybuilding.com
Presents

150 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
Effective Back Training

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

www.ironmanmagazine.com \ NOVEMBER 2009 151


Free download from imbodybuilding.com
1) Undergrip pulldowns

2) Wide-grip pulldowns

3) Close-grip cable rows

4) One-arm rows
3
with the biceps. Elbow flexion is a part

4 of the lat pulldown movement, and the


biceps are a primary muscle responsi­
ble for elbow flexion. The biceps have a
mechanical advantage in elbow flexion
when the palms are up, or supinated, as

1 opposed to down, or pronated, partly


because of the different positions of the
radius, where the biceps insert, during
pronation and supination of the hand.
The biceps contribute more force to the
movement when your palms are up,
causing you to produce more force in

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.

Editor’s note: Dustin Parsons is


certified by the International Sports
Science Association, www.ISSAonline
Model: Dave Goodin

.edu. Contact him at parsons@ISAA


online.com. For similar articles visit
www.Bodybuilding.com. IM

152 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
2009 Association of Oldetime

Barbell and Strongmen

Awards Dinner

by John Balik • Photography by Roland Balik • Illustrations by Jim Sanders

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.

160 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
Carla Dunlap. Bill Seno. Bruce Wilhelm.

Carla Dunlap and Artie Drechsler. Joe Rollino. Joe Abenda and Roger Schwab.

Isaac Berger and Bill Grant.

Denie Walters, Doris Barrilleaux


Tommy Kono. and Dr. Bob Goldman. Bill Seno.

John Balik and Bill Grant. Deborah Diana, Doris Barrilleaux and Carla Dunlap.

www.ironmanmagazine.com \ NOVEMBER 2009 161


Free download from imbodybuilding.com
Wisdom From the Top

Tommy Kono and Bruce Wilhelm Seminars

by Randall J. Strossen, Ph.D.

Two things that make the annual Association of Old­


etime Barbell and Strongmen reunions unique are the
quality and type of people leading the seminars. This year
Tommy Kono and Bruce Wilhelm did the honors.
Let me introduce Tommy Kono by saying that one year
at the Arnold Expo, the man himself pointed to Tommy
Kono, saying how as a youth he wanted to be “studly”
like Tommy—so muscular and strong. How’s that for a
compliment? When’s the last time Arnold said that about
you? Of course, Tommy Kono deserves no less, as he’s an
Olympic gold medalist, world champion and world-re­
cord holder. He’s considered one of the all-time greats in
the sport of Olympic weightlifting, and for a time he was
a pretty impressive bodybuilder.
Somewhere along the way, the mild-mannered, be­
spectacled Tommy Kono became a radical of sorts, in that
he’s not afraid to point out rampant technical flaws he
sees in lifters. He’s also not shy about saying that with the
stagnation in U.S. national weightlifting records, it’s time
to give ourselves a swift kick in the rear end if we’re tired
of sending American weightlifters to the world champi­
onships or the Olympics and usually have them not even
break into the top 10.
“We have coaches galore,” Tommy says, “but where
are the medals?” And lest you think that Tommy’s just
an iconoclast, he’s not—he’s been at the very pinnacle
of the weightlifting world, which takes a rare streak of
Tommy Kono. individuality, so that’s what’s coming through here. As he
learned when he was a lifter, “You are on the platform by
yourself,” and people who have enough spine for that, if
they’re lucky, can transfer that perspective and skill set to
other walks of their lives.
That was the gist of Tommy’s talk at the AOBS: Lift­
ers need to improve their technique, and as a nation the
United States needs to improve its performances if it’s
ever to return to days of glory in the world of internation­
al weightlifting competition.
If that’s too abstract for your tastes and in case you
haven’t quite finished reading his book, here are three
quick tips guaranteed to add some kilos to your next
snatch and clean and jerk:

1) Maintain a strong arch in your back when you pull.


2) Start slowly when you pull the bar from the floor.
3) Stand tall when you finish your pull.
Finally, with all this emphasis on correct pulling, don’t
underestimate the importance of the jerk: Tommy Kono
recommends that it be treated as a lift unto itself.
A 2009 AOBS honoree, Bruce Wilhelm was world-class
in three Olympic sports—track, wrestling and weight­
lifting—and at the ’76 Olympics he tied for third on the
total, but his bodyweight bumped him down to fifth
place. Still, he had the second highest snatch, so he got
a world championships silver medal to prove his excel­
Bruce Wilhelm.
lence in Montreal. Funny thing, though, in some ways

162 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
Bruce is even better known for where you wanted to go. Bruce has
winning what he refers to as “the two World’s Strongest Man titles, not
so-called World’s Strongest Man to mention the subsequent fame
contest.” and fortune, to prove his point.
Besides his tremendous athletic Since he’s a guy who likes to fly
ability and great strength, Bruce first class, aspires to see his name
Wilhelm was never a shy person. on cranes worldwide and has the
“Holding forth” has been noted as experience of paying private-school
what Bruce does best, and while tuition for his kids, it might be
he once said, “I should have been especially worth noting the impor­
a clown,” he then added, “I am tance Bruce Wilhelm places on not
a clown.” The man is all of these having things too easy if you want
things. In addition, he’s a great to succeed as an athlete. Wilhelm
student of lifting history. Because applied the starving artist model
he doesn’t suffer fools or charlatans to his athletic career, and he’s em­
gladly, Bruce Wilhelm is an unusu­ phatic that it hardened his resolve
ally good source when you’re trying and improved his performance. By
to sort the wheat from the chaff in extension, making things too easy
the lifting world. for an athlete could be his undoing
Weighing a svelte 235 pounds rather than making—a point that
these days, roughly 100 pounds jibes with Tommy Kono’s experience
Tommy Kono on Iron Man’s
below his competition bodyweight, as well. IM
July 1950 cover .
Bruce has never been one to be
fooled by gimmicks, and he made Editor’s note: Randall Stros­
fun of the guys who are busily bang­ posed to that approach. “Strong is sen and IronMind are well known
ing away on event training for the strong,” he declared. For him it was throughout the strength world;
first couple of World’s Strongest Man simple: The Olympic lifts and squats please visit IronMind on the Web at
contests—Bruce was adamantly op- were the basics that would get you www.IronMind.com. IM

Uncensored Anabolic Info!


%
.
( 
 (*

2+/-
(/*/)* * /..
- 
&+*+
Natural Anabolics
+/-+ + + +*2
/..
- (-.22/)
* 
*
/**  2/+ 
-/(
 / 3 +
.0

-/(
*
* 
# /  +-+ +-
2/)

*
Muscle Guru Interviews%
+( /

1 +0
$+*
+(
#%%&& 0
 -
#"   - 
*!'%
.3 (*
,-.(
+* /++)
+. * ( -/(
/+ +)
++)*

      


2+/-(-
www.ironmanmagazine.com \ NOVEMBER 2009 163
Free download from imbodybuilding.com
166 NOVEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
Heavy The Wisdom of
Mike Mentzer

Duty by Mike Mentzer

Q: Where I live on the East Coast,


a number of high-intensity body-
builders and trainers emphasize
something called superslow train­
ing, in which you take 10 seconds
to do the positive portion of the rep
and 10 seconds to do the negative, or
lowering, portion. I tried it in my last
workout and found it tedious. How
do you feel about superslow train­
ing? Also, just how important is
the issue of rep speed? It’s one of
those aspects of exercise that I’ve
never thought much about.

A: Every aspect of weight training is im­


portant, including rep speed. None of the
studies I’ve seen that declare the superi­
ority of volume training have ever men­
tioned the issue of rep speed. That alone
makes such research highly suspect.
I don’t agree, however, with the super-
slow advocates that a 10/10 cadence is
imperative. While most of the support
for that idea is merely anecdotal, Ken
Hutchins of the Super Slow Exercise
Every so often we reach Guild claims that lifting and lowering a
weight any faster than eight seconds on
back into the archives each part of the rep brings momentum
into play, thereby reducing the intensity
and run a Heavy Duty of the muscular contraction. My own
observation of my clients’ training tells
Q&A written by Mike me that Hutchins’ assertion isn’t true. In
fact, Hutchins and the other superslow

Mentzer. This one advocates don’t even refer to rep “speed”;


instead, they talk about time. Speed is
defined in terms of relative rate of mo­
appeared in the June ’00
Balik \ Model: Mike Mentzer

tion, such as driving a car at 60 miles per


hour. In weight training that might equate

IRON MAN. to performing pulldowns at one foot


per second. So their intellectual base is
founded on a false premise.
Years ago Arthur Jones and the Nautilus

www.ironmanmagazine.com \ NOVEMBER 2009 167


Free download from imbodybuilding.com
Heavy
Duty

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

168 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
1

 /
/
00 
.
$%#!) %

& !) %"

'!" %$

  

As a bodybuilder your
+ ) %"!" %$" 

 !$$  #%"

+ $!" & &$)


primary purpose is not to hoist $$) %"%#$ "#

the heaviest weights


+ %#$ *!" %$# "'
(#$#%!!$#

possible but to achieve  $#$"$,&#$


maximum muscle contraction '''-!#- 
Neveux \ Model: Alex Azarian

to induce optimum growth


stimulation.

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

Free download from imbodybuilding.com


Heavy
Duty

A slower, steady cadence is safer. I see

Neveux \ Model: Benais Begovic


many trainees literally bounce the weight
up, with no pause.
mentioned above. is known as “context switching”— an ovum. So, why can’t one set to
A somewhat slower, steady ca­ that is, taking a principle from one failure of an exercise be sufficient
dence is safer as well. I see many context, such as economics, and to stimulate an optimal increase in
trainees literally bounce the weight applying it blindly to another, in strength and muscular size?
up, with no pause in the contracted this case exercise science. That’s If people deny the possibility that
position, and then let it flop back something you can explain to your your point may be true, say to them,
down without any control dur­ clients: You can’t take a principle “If you’re certain that one set is not
ing the negative movement. That from one context and misapply it to enough to stimulate an increase,
minimizes the stress on the muscle, another and expect to get meaning­ then you need to tell me precisely
making the exercise much less ful results. how many sets are required.” At that
productive, and it causes the forces You can also tell them that they’re point they won’t have a clue as how
involved to increase well beyond so mesmerized by the number one to answer, or they’ll simply mimic
those of the actual weight, greatly that they fail to consider the na­ the bodybuilding orthodoxy and
increasing the risk of injury to the ture of what that one thing is. The the exercise science establishment,
muscles, joints and connective solution is to alter their standard citing the arbitrary number four.
tissue. of notation. A properly performed Of course, the best way to con­
high-intensity set of 10 reps to vince someone of the effectiveness
Q: I’m a personal trainer failure involves lifting the weight of one-set training is to marshal
in New Jersey with a clientele under full control to work positive the evidence. You might cite Dorian
of about 30 people. I recently strength, holding it in the con­ Yates, Casey Viator, Ray Mentzer,
switched to Heavy Duty, high-in­ tracted position for two to three Aaron Baker, David Paul, Roland
tensity training, but I’m having seconds to work static strength Kickinger and me. Also, you can
a problem convincing people and then lowering it slowly to work refer to my past articles and my
that one set per exercise is all negative strength. That’s quite dif­ Web site, www.MikeMentzer.com,
they need. How do you deal with ferent from the norm, as described which feature numerous verifiable
that issue? above. Each rep consists of three success stories.
distinct elements, so in a set of 10
A: Some people have a hard time reps there are a total of 30 units of Editor’s note: For a complete
switching from the blind, nontheo­ exercise. presentation of Mike Mentzer’s
retical, volume approach to high in­ Years ago I wrote an article titled Heavy Duty training system,
tensity, even when they’ve accepted “The Loneliest Number.” In it I consult his books Heavy Duty II,
it intellectually. That’s due largely explained to skeptics of the one-set High Intensity Training the Mike
to subconscious biases about doing idea that it takes only one bullet to Mentzer Way and The Wisdom of
only one set. Most have the idea kill a person, only one well-placed Mike Mentzer, which are available
that since $100 is better than $1, blow from a hammer to stimulate from Mentzer’s official Web site,
doing more sets is better than doing an explosion with a stick of dyna­ www.MikeMentzer.com. See the ad
fewer. The fallacy in that argument mite and only one sperm to fertilize on the opposite page. IM

170 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
Power
Mastering Metallourgos:
Specializing on the Bench Press
and the Deadlift, PART 1
by Sean Katterle
Do the thing, and you shall have the power: but they who do
not the thing have not the power.
—Ralph Waldo Emerson

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

176 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
SURGE
With a lion’s roar Al Davis
successfully defended his
Kings of the Bench title yet
again, becoming a three-time
heavyweight champ. Davis has
twice gone over 600 pounds
on MHP’s pro platform, but
this year he had to settle for
a 560-pound effort, due to his
battling a severe head cold on
the contest weekend. Davis
Photo courtesy of Josh Winsor

is also a former NPC Ronnie


Coleman Classic heavyweight
bodybuilding champion. See
more contest coverage on page 180.

www.ironmanmagazine.com \ NOVEMBER 2009 177


Free download from imbodybuilding.com
Lifters in their teens, 20s
and 30s have the most
potential for making real
leaps in their performance
and ability, and more rest
equals more priceless

Neveux \ Model: Greg Smyers


growth hormone output.

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

178 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
WaxiMAX-C3G spikes his insulin and
the HydroSIZE creatine transport re­
plenishes his glycogen and increases
because lifters in their teens, 20s and
30s have the most potential for mak­
ing real leaps in their performance
CONTEST

the volume of his cells.


In addition to the pre- and post-
workout supplements, Brian drinks
and ability, and more rest equals
more priceless growth hormone
output. No wonder they say youth
COVERAGE

shakes containing MHP’s Up Your


Mass or Probolic protein powders
is often wasted on the young. None­
theless, here’s my one sales pitch for
MHP’s Kings
between his regular high-quality
solid-food meals. Up Your Mass
convincing you that rest is one of
the most crucial factors when you’re of the Bench
provides the precise percentages of
macronutrients his body needs to
training for explosive and forceful
physical strength. III and Clash of
create tremendous muscle size and 1) A larger muscle takes longer to
strength—45/35/20—and the sus- recover than a smaller muscle does. the Titans II
So the larger your muscles get, the Photos courtesy of Josh Winsor
more time they need to recuperate
once you’ve trained them properly.

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

connective tissues of power athletes


need more time to recover between the status of those events in­
tained-release, bio-engineered pro­ training sessions. creased the turnout to a record
tein in MHP’s Probolic has the amino 4) The deadlift and bench press number of power sport pros.
acid makeup and nitrogen-retention are also movements that, together, Once again, in keeping with
properties that trigger muscle growth involve all of the body’s largest our classic lifting format, the
and keep him in a prolonged ana­ muscle groups—the butt, legs, back equipment was limited to knee
bolic state. and chest. Since those larger muscles
The final MHP product Brian need more time to rebound than the
wraps, wrist wraps, powerlift­
uses on a daily basis is A-Bomb, a smaller muscles do—you guessed ing belts and chalk. Bench press
supplement that triggers genetic it—that factor adds to the rest time super shirts and powerlifting
muscle-building machinery from that push-pullers need between suits were not allowed. All the
multiple pathways and synergistic training sessions. competitors had to walk their
anabolic actions. The first is the What’s the right amount of rest squats out in the traditional
nutrient-dependent pathway, in time between training days? For manner. Our weigh-in took
which A-Bomb uses specific amino competition push-pullers I’d say
acids and nutrients to adjust signal­ three to four days off between bench
place just two hours before the
ing through pathways traditionally press sessions and four to five days competition started, so the lift­
triggered by hormones. The second off between deadlifting sessions. ers were vying for titles under
is the insulin-dependent pathway, in Where did I come up with those their legitimate bodyweights
which A-Bomb has the unique abil­ numbers? Mostly from group con­ and not at a lighter weight class
ity to facilitate the release of insulin sensus but also from the four point­ thanks to dehydration tech­
without raising blood sugar. ers I just made. Athletes who are niques.
getting eight or more hours of quality
sleep per night, optimum nutrition
The judging was very fair, but
Rest Quotient the contestants were forced to
and who are more naturally inclined
Now that we’ve gotten the bio­ to be strong can probably get away convincingly break parallel with
chemistry out of the way, let’s talk with 72-hour rest periods between their squats; follow start, press
about rest. The need for getting bench and even deadlift training ses­ and rack commands on the
enough rest is often undervalued by sions, but most of us aren’t function-
younger athletes. That’s unfortunate

180 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
Scott Smith of
Bloomington, Illinois,
arrived with an
impressive résumé, and
he did not disappoint.
Smith not only took
the 275-pound division,
but he also bested the
superheavyweights by
squatting 830 pounds,
benching 550 and
pulling up 750 pounds
of bar weight for the
biggest total in MHP
Pro Powerlifting to
date—2,130.

North Georgia Barbell Club


in Kennesaw, just outside
Atlanta, is one of the top-flight
weight clubs in the United
States. Its coach, Jon Grove,
is a battle-scarred veteran
of many national and world-
level showdowns. Grove’s
somewhat chronic pec/delt
inflammation and partially
healed muscle tear caused him
to only take a token bench
attempt, but he wowed the
Dallas audience with a deep
750-pound squat and a 700­
pound deadlift. If he’d been
able to bench heavy, Grove
would have had a good shot
at winning the heavyweight
division, and he’ll definitely be a
prize-money contender when
we run our next single-lift
competition.

www.ironmanmagazine.com \ NOVEMBER 2009 181


Free download from imbodybuilding.com
bench and avoid hitching
or only partially locking out
their deadlifts if they want­
ed the attempts to count.
For all of you who
couldn’t make the trip to
this year’s trade show, you
can catch all the lifting on
video thanks to the folks at
Bodybuilding.com. Simply
log on and do a search for
“2009 Kings of the Bench,”
and you can see more than
nine hours of streaming
video—from front-and-cen­
ter and roaming onstage
camera angles.
Thanks entirely to MHP
the cash prizes totaled
$10,000. In addition, we
were able to give out more
than $2,000 in prizes from
www.SLAPPA.com and
www.EOSportsGear.com,
At 43 years young Jesse Kellum made it clear to the powerlifting public that making this year’s event the
up-and-comers were running out of time to take a shot at “the old man” in biggest payout of the four
an open division. Kellum’s callout got some quality responses, but no one was promotions we’ve put to­
quite up to the task in Dallas. Coming in to the show seven pounds under the
225-pound weight requirement, Kellum won the middleweight title with a huge gether so far.
750-pound squat, a 520 bench and a 680-pound deadlift!

Brandon “C4” Cass actually


got 850 pounds moving off the
floor—almost four times his
bodyweight!—after blowing up a
770 to take second place in the
middleweights.

182 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
instead while letting your ears moni­
tor your rest intervals.
The deadlift and bench
Taking two to four minutes be­
tween sets might not give you the
press are both full range
incredible pumped feeling that
compound movements bodybuilding does, but it’s more
conducive to making strength gains.
that tend to cause During heavy lifting, your energy re­
more microtrauma to quirements are fulfilled by metabolic
processes that are not dependent
connective tissue. on oxygen consumption. Your body
needs more ATP than its oxygen
delivery system can supply. When
you go into oxygen debt, your system
relies on ATP, creatine phosphate and
glycogen to make up the difference.
To quote Fred Hatfield, Ph.D., “When
there is no more available glyco­
gen, the level of lactic acid in your
muscles builds and you experience
muscle fatigue. Oxygen is then re­
quired in order for you to continue....

Neveux \ Model: Daniele Seccarecci


If you cannot [recover] or if you don’t
have enough time to recover, you will
not be able to [lift] as explosively as
when you were fresh.”
So you want to approach each
working set feeling as recovered
and fresh as possible without your
ing in an ideal setting for strength muscles becoming cold—and that’s
sports. The safe bet is to give yourself ed. Also, the calves are probably the where the two-to-four-minute-rest
the four- and five-day layoffs and least worked muscles in powerlift­ rule stems from.
experiment with briefer rest periods, ing, as is evident in all the competi­ To quote the great Dr. Squat once
then chart your progress and see tive powerlifters who’ve got hulking more: “To be great, get lazy!”
what schedule works best for you. torsos, arms and upper legs—and The final element of the rest fac­
Here’s how that training pattern chickenlike lower legs sticking out of tor is the general rest and sleep you
would lay out over the first 30 days: the bottom of their shorts. So there’s get every day. It’s crucial that you log
Bench press–building sessions on nothing wrong with putting in some in at least six to eight hours of sleep
days 1, 5, 9, 13, 17, 21, 25 and 29 time working your calves above and at night and that, if at all possible,
beyond what your bench and dead- you take one or two 30-minute naps
Deadlift-building sessions on lift training requires from them. during the day. Whether it’s taking
days 2, 7, 12, 17 (combined with Consider also the factor of rest an extra 30 minutes of lunch break at
bench), 22 and 27 between work sets. You’re welcome work or lying down on the couch to
Rest with or without cardio and to warm up at a speed that suits the watch the news or read a book after
calf training on days 3, 4, 6, 8, 10, way your muscles respond best. For you get home, do what you can to
11, 14, 15, 16, 18, 19, 20, 23, 24, 26, me it’s simply a matter of 10 to 20 get some downtime when your body
28 and 30 minutes of medium-paced walking asks you for it. Don’t fight off fatigue
followed by a few mid-to-high-rep with caffeine, energy pills or drinks
That’s still eight intense bench sets done with 45 to 135 pounds on or cold water splashed on your face.
days and six intense deadlift days the bar and then a few rotator cuff If your system’s telling you that you
over roughly a month. Out of 30 exercises before benching and by need to lie down for a few minutes,
calendar days you’ll put in 14 heavy a few hamstring and hip stretches give in to that urge if at all possible.
training days, and that’s enough. As before deadlifting. Even so, once the You’ll be glad you did when you get
for the cardio sessions on off days, working sets start, your body will that new personal-best lift in the
I’m talking low-to-moderate inten­ need at least two to four minutes gym.
sity for a standard 30-to-60-minute between sets, and, since most of us Taking a siesta isn’t culturally
fitness session. don’t want to sit there with a stop­ embraced in all parts of the world,
Why did I randomly throw calf watch, I suggest paying attention to but it should be. View your resting as
training into the mix? The calves are the music you’re listening to and let­ seriously as you view your lifting. You
made up mostly of small red muscle ting one song go by before you start wouldn’t miss a training day, right?
fibers, so they recover very quickly into your next set. That’s an easier Then don’t miss a 30-minute nap
and usually respond best to training way to gauge the time than staring at either. Get lazy and snooze your way
sessions that take place as soon as a watch, especially when you could to greatness in the iron game.
the muscle soreness from the last be people watching and having fun I’ll get into training details in Part
calf training session has fully subsid- visiting with your training partners 2. IM

184 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
by Eric Broser

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.

186 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
>DVD Review: “Raising the Bar 3”

While most bodybuilding DVDs look very much be­


alike, “Raising the Bar” stands alone. It peels come
away layer after layer to reveal the true emotion, a clas­
passion, psychology and mind-set that fuel ath­ sic,
letes’ relentless pursuit of the heights in this often and I
misunderstood sport. It’s the story of top amateur highly
bodybuilder Dave Pulcinella and the intense emo­ recom­
tional journey that he undertook while preparing mend
for his final attempt to turn pro at the ’07 IFBB it to
North American Championships. any
In viewing “RTB 3” I found myself laughing trainee
at some points and nearly crying at others. The who’s chasing a dream. It’s not only a great film
story is both inspirational and educational, carry­ but, in my opinion, a very important one. It’s avail­
ing with it some powerful lessons, not only about able at www.MikePulcinella.com.
bodybuilding but life itself. Here’s one destined to

intensity. The beta-alanine


>Broser’s Net Results Q&A helps increase intracellular
carnosine, which acts as a
The Power/Rep Range/Shock innovator answers buffer and helps soak up
your questions on training and nutrition. hydrogen ions and keep
muscle pH stable. That en­
Q: Right now I’m trying to gain lean mass, ables you to lift with greater
so I’m keeping my diet pretty tight. I’m happy intensity for longer periods,
with my results so far; however, I’m finding which is necessary for stimu­
that during my workouts I’m strong for the lating hypertrophy. My rec­
first half and then begin to fall off badly. That ommendation is about three
happens after only about 40 to 45 minutes. I grams on an empty stomach
supplement with creatine and an NO booster 45 minutes before training.
preworkout, but I don’t use stimulants because I also recommend branched-
I get too jittery. I also drink tons of water while chain amino acids. Aside
training. What can I do? from the documented positive effects BCAAs have on
protein synthesis, staving off catabolism, increasing
A: Since you’re keeping your diet tight, I’ll assume nitrogen retention and helping burn bodyfat, they as­
that you’re on maintenance calories or perhaps even sist in delaying overall fatigue while you train. During
below that, which could be the cause of your mid- an intense workout plasma BCAAs begin to drop while
workout shutdown, especially if your fat and/or car­ tryptophan goes up. Tryptophan is a direct precursor
bohydrate levels are too low. Make sure you’re fueling of serotonin, a brain neurotransmitter whose function
your workouts with adequate carb or fat, as you don’t is to depress the central nervous system, producing
want to use protein for anything but muscle repair and feelings of calmness and fatigue—obviously not some­
growth. Personally I find that a preworkout “meal” of thing you want when training hard and heavy. Proper
whey protein and a good dose of healthful fats from use of BCAAs will balance out the tryptophan and keep
natural peanut butter, almonds or walnuts keeps my serotonin at bay in the gym. That results in improved
blood sugar and energy stable throughout my 90-min­ mental and physical performance. Add 10 to 15 grams
ute workouts. I find I’m not quite as productive with of BCAAs to your water bottle and sip it throughout
preworkout carbs as I am with fats. That’s something your workout.
you can try if you’re not already doing it. Write to me after implementing the supplement strat­
As for supplements, you’re off to a good start with egy and let me know how your workouts are going.
creatine and a quality NO booster, but I do have sug­
gestions. You’re truly missing the boat if you don’t Q. I have been using the basic P/RR/S train­
combine beta-alanine with your creatine before you ing protocol for a year straight and have ex­
train. As you continue through an intense workout, perienced my best gains thus far. Without a
more and more hydrogen ions build up, which lowers doubt my favorite week is Shock because it’s
pH within muscles, creating a more acidic environment. the most brutal and challenging. I read some­
That acidity reduces performance by compromising where that there are advanced Shock-week
the muscles’ ability to contract forcefully against resis­ techniques. Can you describe them? Will you
tance—and you end up with less-than-optimal training be making a DVD about those as well?

www.ironmanmagazine.com \ NOVEMBER 2009 187


Free download from imbodybuilding.com
086&/(,16,7(6

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

Neveux \ Model: MIke Icolari


pauses and at
other times ec­
centric pauses.
When par­
ticularly suicidal,
you could use
pauses during
A. Wow, pretty rare to hear someone say that Shock both contractions. Using lying leg curls as an example,
is his favorite P/RR/S week. Most P/RR/S users say if you were performing concentric pauses, you’d lift
they like Power week because they love to lift heavy, or the weight halfway, hold for two to three seconds, then
Rep Range week because of the great pump it induces. complete the repetition and lower once again to the
I think the majority of Team P/RR/S—which is what I starting point. With eccentric pauses you’d raise the
call those who use my program—have kind of a love/ weight to the top position, lower slowly halfway, hold
hate relationship with Shock week because it can be for two to three seconds, and then lower to the bot­
brutal, painful and nauseating, yet it produces a worked tom and repeat. As I mentioned, if you’re in the mood
sensation in the muscles as no other form of training for some true torture, you could pause during both the
does. When I do Shock week, my purpose is to see just concentric and eccentric contractions. Trust me when
how much I can take—how far I’m willing to go to grow. I say that the technique is extremely intense and chal­
And, yes, I both love and hate how it makes me feel. lenging.
There certainly are advanced Shock week tech­ Heavy/light sets: This is one of my favorite ways
niques, which I have written about many times right to approach Shock week, as it truly screams growth.
here in IRON MAN and on my P/RR/S discussion The premise here is simple: For each Shock superset
board. Since that’s something you’re interested in, you do the first exercise power style for four to six reps,
however, I’m assuming others are missing that info. and the second for either 13 to 15 or 16 to 20 reps—
Here are some of my favorite advanced Shock proto­ depending on the size of the bodypart. When perform­
cols: ing a heavy/light drop set, choose a weight that gives
1 1/2 reps: Perform a half rep followed by a full rep you only four to six reps to failure, with a quick drop to
or vice versa, depending on the exercise and/or your a light enough poundage to get another 13 to 15 or 16
preference. For example, if you’re doing pullups, you to 20 reps. Let me tell you, that stuff is no joke.
could begin at full stretch, pull all the way up, lower So there you have it: Four new ways to spice up your
yourself slowly halfway, pull up again, then lower slowly Shock week workouts for even more growth-generating
to the start position. That’s one repetition. You could pain. As for an advanced technique P/RR/S DVD—well,
also begin with a half rep and follow with a full rep, you never know.
which again would equal a single 1 1/2 rep. The tech­
nique works really well for chest and shoulder presses,
curling movements and quad exercises like extensions, Editor’s note: Eric Broser’s new
leg presses and squats—where they’re particularly DVD “Power/Rep Range/Shock Max-
insane. Mass Training System” is available
5/5/5 sets: Here you perform a set of 15 repetitions at Home-Gym.com. His e-book,
broken into three distinct parts. The first five reps are Power/Rep Range/Shock Workout,
half reps—from the beginning to midpoint of the con­ which includes complete printable
centric contraction. The next five are half reps—from workout templates and a big Q&A
the midpoint to the completion of the concentric con­ section, is available at www
traction. Finally, you do five full reps. Most trainees .X-traordinaryWorkouts.com. IM

188 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
OFXT&W
 JFXT
LONNIE TEPER’S

’09 USA Championships

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

ADD ALVISI AND GEE—When I read online that


Larry Pepe had said on “Pro Bodybuilding Weekly”
that Gee would be a better pro than Alvisi, I had to con­
tact the Pepster to make sure the Internet “reporting”
of his statements on the Web-radio show was accurate.
Larry’s a sharp dude and I love bantering with him (like
our ongoing debate over the pros and cons of the 202­
and-under division). L.T. under attack
Larry appreciated the chance to make things clear: What he actually by Larry Pepe
said was that he feels Gee can be a more successful pro in the lighter and Flex Lewis.

192 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
GANG
WARFARE?
Or just a typical WINNERS SIX-PACKS
L.T.-Pepe A family The USA had a
debate affair slew of them
Pages 192-193 Page 196 Pages 192-197

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 PEPE—When I disagreed with Hinds and Avidan, who cor-


rectly predicted that Daryl would spank Peter Putnam at the Jack­
sonville Pro 202-and-under event the week after the USA (okay, I did
concur but wanted to stir things up a bit), Pepe commented, “The
smaller they are, the more Lonnie doesn’t like them.”
Now, Larry, you know that’s not true at all. I think the little guys
are great. Just check out the photo of me with the USA bantam­
Best grandpa Jim. weights on page 197. The only other division I agreed to be photo­
graphed with was the bikini winners.
Not convinced? Let’s take it even farther. I have a
Tamer grand idea for how to prove my affection for the 202­
El-Guindy. and-under division: You put up the cash—sanction fee,
prize money, awards, some extra moolah for my efforts,
Photography by Roland Balik, Lonnie Teperr, Merv and Ron Avidan

etc.—and I’ll see if it’s okay with Jaguar Jon Lindsay


to add a 202-and-under show to my NPC West Coast
Classic next June (if there is a West Coast Classic, of
course). I’ll settle for a lineup of, say, David Henry,
Flex Lewis, Stan McQuay, Gee and Mark Dug-
dale—for starters. Of course, if Kevin English and
The Experts in Eduardo Correra want to jump in, it would be, as Creed once sang,
Vegas. “Arms Wide Open.” Might even throw in half-off on tickets for adults
under 150 pounds.
A deal? Keep me posted.

ADD VIDEOS—A must-see among the ’09 USA videos on the Web

www.ironmanmagazine.com \ NOVEMBER 2009 193


Free download from imbodybuilding.com
OFXT&W
 JFXT
at IronManMagazine.com: “L.T., J.M. Manion Keep on
Plugging.” I didn’t realize Roland Balik had the camera
running when I was apologizing to J.M. for letting the “hat”
out of the bag when I asked him about the latest weaves
he was displaying in Vegas. Wait till you hear what other
big industry name gets busted in the conversation! A hint?
Well, I’ve always suspected that this person’s perfectly
plastered-down coif was more a product of Hirleman’s Hair
Club for Men than it was great genetics.

ADD MANION—Who was the happiest Manion of the


weekend of July 24 and 25? J.M.’s daughter, Cassie,
thanks to the connections of the “best grandfather in the Alvin
world.” Cassie’s grandfather, NPC Prez Jim Manion, Viernes.
was able to get Cassie and her girlfriend backstage at the
Jonas Brothers concert taking place in Pittsburgh. Cassie
wasted no time in making the most of the moment. She
positioned herself right next to Joe before almost fainting.
Travis Rogers.
ADD LINDSAY—It was another record-setting weekend for Luis
Jaguar, promoter of the USA, who saw 467 competitors sign up to Santa.
take the stage at the Artemus W. Ham Hall on the campus of the
University of Nevada, Las Vegas.
Admittedly, I was nervous about taking the stage myself—as
the emcee—for this one. After getting the crowd out of their seats
by 10 p.m. the past two years, I was hoping that an 11 o’clock
finish (with 137 more athletes than last year) wasn’t wishful think­
ing. The Jag—and judge Steve Weinberger—were in suspense
about the projected finish time as well. As a promoter I know well
the concern about running into overtime charges.
This was our first USA without the late, great Steve Stone
heading up the backstage team. Thanks to the terrific job of the
backstage staff, led by Mike Feulner, we were able to wrap
things up at 10:29. Thumbs-up to the gang: Andrea Stone,
Tracey Greenwood, Vinnie Papagno, Lisha Dean, Jennifer
Hernandez, Rod Larsen, Arnold Clemente and, of course,
the music men, Charley Sharp and Ron Stranc. Apologies if
I left anyone out. And, yes, I still had my voice when we shot the
videos later that night and the next day. Barely. Lee
Banks.

ADD PRO CARDS—For the first time at the USA three


pro cards in bodybuilding were given out—to the top-three
Fred
finishers in the men’s overall posedown. It was apparent
Smalls.
to most observers that Alvisi and Gee would easily nab the
first two, which they did, but who would get the third card?
A lot of folks had it going to light-heavyweight champ
Tamer El-Guindy, who was coming off an upset class
victory over Branden Ray. Tamer was understandably
disillusioned when I called out Grigori’s name instead.
My solution: We need to give out four pro cards next
year. Dave Palumbo and I agreed on the postcontest
wrap-up video that all class winners should get a shot at
moving on to the pro ranks. J.M. Manion jumped in and
explained—very well, at that—why that honor is reserved
strictly for the Nationals. It makes a lot of dollars and
sense: Nationals promoter Steve Karel pays the highest
sanction fee and deserves to have an edge. “The Nation­
als is like the Olympia; the USA is like the Arnold Classic,”
said J.M. Point well taken.
By the way, let’s not forget to mention the other class
Shavis Higa
champs in Vegas: welterweight winner Luis Santa, lightweight titlist Tra-
with Diana
vis Rogers and bantamweight victor Alvin Viernes. Tinnelle.

194 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
MORE OPINIONS—Several people told me they felt that Alvisi and Lee
Banks were the two best flexers in the show. Banks, unfortunately, was in
the same class as Alvisi and had to settle for second. As I write this, I hope
that Banks is concentrating on the North Americans at the end of August. If
he does compete and he shows up the way he did in
Pete Las Vegas, he’ll join Mark on the next level.
Ciccone. I blogged about Fred “Biggie” Smalls right before
the show, and the Delaware Dandy didn’t disappoint.
I think Fabulous Freddy has been the most improved
bodybuilder in the industry over the past couple of
years and feel he has a shot at winning his class at
this year’s Nationals, which are set for Fort Lauder-
dale, Florida, in November. If he does, of course, he
also nabs that precious pro card. Imagine if that hap-
pens—all three top heavyweights from the USA going
pro the same year. Could happen.

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.

HAPPIEST MAN ONSTAGE—It had to be Pistol Pete Cic­


cone, who just missed landing in the top five and getting to pose
at last season’s USA. You could see the joy in Pistol’s eyes when
he found out he would get to pose at the finals this time. Pete
truly adores the industry, sponsoring many events through his 619
Muscle when he isn’t competing and always pushing athletes into
competing in various shows from his San Diego base. The fiancé
Betty of pro figure star Meriza DeGuzman, Ciconne is one of those
Vasquez, guys you love to see succeed.
before and
after.
BEST LUNGS—Although, as the emcee at the Cali­
Claire Rohrbacker-O’Connell fornia Championships, I announced Amanda Latona’s
with Roberts and L.T. win in the bikini tall class, I never spoke with the Las
Vegas resident until after the Los Angeles Champion­
ships, where she took the overall. A week later at the
USA she won her class and earned her pro card.
I had learned from Isaac Hinds that Amanda was
a successful singer early in her career and had dated
Backstreet Boy A.J. McLean, so I just had to tell her
I had two of the boy band’s discs in my car CD player
when we posed for photos after the show. I did stop just
short of breaking into my version of “I Want It That Way,” which I sang to
Timea Majorova at the Junior Cal a few years back. Lucky for Latona.
The 5’6”, 125-pound Latona was born in Pittsburgh and lived in Florida,
where she was an original member of the all-girl group Innosense. Some kid
named Britney Spears was the featured player in that one. Latona even­
tually inked a record deal with J Records, headed by Clive Davis.
Later, Amanda got into fitness modeling and finally into competition,
where she has excelled as well. Want to hear for yourself if she’s got the
Mary Roberts and hubby Tom Nista. lungs? Google her, and tell me what you think. I say she’s going to be one
of the top pro-bikini stars in the IFBB and expect to see her onstage at the

www.ironmanmagazine.com \ NOVEMBER 2009 195


Free download from imbodybuilding.com
OFXT&W
 JFXT
Bikini International in Columbus, Ohio, next March, right, Jim Lorimer?

Beating the Odds Dept


Another athlete from the L.A. Championships who has a great story is
Betty Vasquez, the masters 35-and-over short-class and overall figure
champ, who had to defeat a lot more than a host of other women nearly
four years ago. Vasquez, whose husband is in the Air Force, was living in
Okinawa, Japan, in 2005 when she met a 42-year-old mother of eight who
was preparing for her first bodybuilding show. Impressed with the woman’s
transformation, the 5’3 1/2”, 140-pound Vasquez hired a personal trainer
and made some drastic changes to her diet.
Giving up caffeine was one of them, but she soon began suffering from Paul Love
severe headaches. MRI results—coming on her birthday, no less—indicated with Sarah
that Betty had a brain tumor. and Jeff
Malone.
Vasquez was told that, even if she got the okay to have surgery, she
might never walk again. “The Air Force was kind enough to move me to
Phoenix so that I could meet with a team of neurosurgeons at the Barrow
Neurological Institute and be near my family,” said Vasquez. Eight months
after her diagnosis Betty underwent a craniotomy—and walked out of the
hospital two days later. “It took me a couple of years to get back on track,
but in September 2007 I competed in my first figure competition and placed
in the top five. The following year I won the overall!”
After her victory at the L.A., Vasquez went on to compete in the USA.
Ironically, the 37-year-old resides in a town called Surprise. After seeing the
tremendous odds she’s beaten, nothing would surprise me.

Do You Know the Way…? Masay


It had been so long since I’d been to the Northern California city Dionne Quy
Warwick once sang about, I almost forgot my way. But Paul “Brother” and
Love (finally) brought me back to emcee his San Jose Championships in Megan
July. Although I was only there for one day, it was eventful. At first I was Fei.
afraid that fatigue had set in when, on the way to the prejudging, I
thought I had double vision. L.T. with Calvin (left) and Melvin
Fortunately, it was just the Tenner twins—Melvin, who was com­ Tenner.
peting, and Calvin, who will compete for the first time next June in my
contest. Right, Calvin? Calvin’s girl, too, now that I think about it.
I remember Melvin from local shows—a 6’2”, 240-pound lifetime
natural who I think could make his mark at the Team Universe in
2010—after, of course, he joins his twin on my stage.
At the auditorium I met Paul and his co-promoters, Geff and Sarah
Malone, the owners of Max Muscle Santa Cruz. Of course, I also
stopped by to say hello to Ed Corney, per usual. I got my biggest
thrill of the weekend, though, when I was walking with Shawn and
Claire Rohrbacker-O’Connell to Regular Joe’s for lunch. Claire
said they were meeting Mary Roberts and her hubby. Mary Roberts?
That Mary Roberts? One of my all-time-favorite female bodybuilders?
Yup, it was that Mary Roberts. Having admired her in the muscle mags Ruben Escobar
for years, I actually got to see her up close. Mary, who now lives in Elk and Fatima
Grove, California, was told of my long-standing devotion, and her husband, Johnson.
Tom Nista, was kind enough to invite me to join them, despite my drool­
ing. Mary still looks great, even as birthday number 60 approaches.
Tom mentioned that his father, Joe Nista, a former Mr. World and ’68
Mr. America, had passed away a couple of years back. Tom, 55, still com­
petes in masters event and said he’ll be in the lineup at the West Coast
Classic next June. Holding ya to it, Tommy.
After a great time at lunch—it was extra splendid because generous Tom
picked up the tab—I got ready to host the finals. The show had an unusual
hook. Call this one “A Family Affair.” The men’s champion, 30-year-old
Ruben Escobar, followed up Fatima Johnson’s victory in the women’s
division. Fatima, 53, is Ruben’s mother. Talk about Nicaraguan genetics!
A couple of Vietnamese Vikings—Masay Quy and Megan Fei—took

196 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
UP, DOWN AND ROUND THE ’09 NPC USA
Photography by Ron Avidan

4
1

2
3

1) Heather Mae French and

Jerome “Hollywood” Ferguson.

2) Shaun Crump.

3) Kevin Sperling.

4) L.T. and the bantamweights.

5) Alvisi’s abs.

6) Jimmy Nguyen.

7) IM’s Merv and Roland Balik


5 7
were a little too excited about
6
being in Vegas.

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.

www.ironmanmagazine.com \ NOVEMBER 2009 197


Free download from imbodybuilding.com
OFXT&W
 JFXT

LONNIE T EP ER’ S Ri si n g S tars


,5210$1

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

www.ironmanmagazine.com \ SEPTEMBER 2009 199


Free download from imbodybuilding.com
LONNIE T EP ER’ S Ri si n g S tars

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

Sherman Classic, novice,


overall
Factoid: The son of pro
star Darrem Charles,
he’s studying to be a
professional pilot and wants
to fly and compete like IFBB
pro Joel Stubbs.

200 AUGUST 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
OFXT&W
 JFXT

LONNIE T EP ER’ S Ri si n g S tars


,5210$1

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

www.ironmanmagazine.com \ NOVEMBER 2009 201


Free download from imbodybuilding.com
3SPGJMFTJO0VTDMF
Grigori Atoyan
3SPGJMFTJO0VTDMF

IFBB Pro and


Cytogenix Athlete
Compiled by Ron Harris

Full name: Grigori Atoyan retail stores in Rockland and


Rancho Cordova, California
Nickname: Greg
Marital status: Married 16 years
Date of birth: November 21, 1972 to Narine
Height: 5’8” Children: Sons Harutyan, 15,
Off-season weight: 256 and Martik, 13

Contest weight: 230 Hobbies: Bodybuilding was my


hobby until I finally turned pro
Current residence: Sacramento, at the ’09 USA. Now it’s spending
California time with my family, going to the
Years training: 19 beach at San Francisco or Mon­
terey Bay, going to movies and
Occupation: Owner of Max Muscle trying different restaurants.

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

www.ironmanmagazine.com \ NOVEMBER 2009 207


Free download from imbodybuilding.com
3803&
RUTH SILVERMAN’S
• USA Sizzle
• Flexin’ Divas

&,5&8067$1&(
• Pump-pourri

Photography by Roland Balik and Ruth Silverman

STRIDE ’N’

’09 USA CHAMPIONSHIPS


SNAPPERS

PEAS IN A… How did I know when I snapped this shot


that Michelle Gullett (right) and Sheyla Solano were
about to get the top two trophies in the B-class? All the
class winners, including Michelle, earned pro cards.

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.

Second of 27 in the fig­


ure-As is not bad at all.
1) Most expressive. 4) Also not too shab­
Bikini comer Kat Holmes by. Teale Mueller took
left the hall in Las Vegas sixth out of 47 in the
with a fourth-place tro­ figure-Ds. She also gets
1 phy. props for having the
2) Most practical. best name and taking
Once again Ann Pratt the second best kimono
brought a color-coordi­ shot.

210 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
JUST BECAUSE
Bradford

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

ROCKERS New pro Candace Houston cel­


ebrated with Sydney, 13, and Brock, eight.
DOUBLE VISION? No, it’s not two shots of Kristy Hawkins, although both “They rock,” said Candace of her kids.
of these long-haired blondes are headed for the Atlantic City Pro on “I’m the luckiest mom in the world!”
September 11 and 12. At left is Marnie Holley, the ’07 Canadian National
Fitness champ, who’ll make her debut. At right: the real Kristy Hawkins.
www.ironmanmagazine.com \ NOVEMBER 2009 211
Free download from imbodybuilding.com
3803& It’s my first time staying at

&,5&8067$1&( the host Embassy Suites,


where the greeter looks very
familiar. Turns out L.T. and
the king are old friends.
USA PUMP-POURRI

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.

Tamer El- Ye olde


Guindy and switcheroosky.
Zhanna The last time
Rotar wait his I saw Yolanda
turn onstage Martinez, she
in their usual was doing figure.
spot. His The veteran
light-heavy California
win is not flexer has seen
enough to the light, she
keep them says, and is
from being back in the
there next middleweight
year. lineup.
On a rehab hiatus from Photography by Ruth Silverman
competition, fitness Outside the auditorium
pro Lisha Dean (left) at the University of
joins the backstage Nevada, Las Vegas,
crew. Looks like her Catherine Holland (near
left wrist is coming left) tutors new figure
along nicely. pro Terri Turner for her
booth babe 101 exam.

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,

IFBB Women’s Historian


In

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

214 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
Carla Dunlap.
well attended by contestants and
fans in Zurich. Holland’s Jacqueline
Roos claimed the lightweight class
with a lean and highly defined phy­
sique, while Finland’s Marjo Selin
dominated the middleweight class,
much as her countrywoman Kike
Elomaa had a year earlier.
Numerous countries began hold­
ing national contests. The 1982
Canadian Championships, held
in Montreal, saw Michelle Tennier
win the lightweight class and Paula
Dosne take the middleweights. It
was an event that would spawn
numerous outstanding competitors
in the coming years.
Pillow.
The North American Champion­
ships also got its start in 1982, with
a young, athletic former track-and­
field athlete named Cory Everson
winning the inaugural event.
Meanwhile, the pro level contin­
ued to establish itself more firmly.
Laura The second edition of the IFBB Pro
Combes. World Championships was staged
on April 3, 1982, at Caesars Palace
in Las Vegas. In a large field of 26
contestants representing six coun­
tries, Rachel McLish outscored them
all. Pennsylvania’s Candy Csencsits
placed second, and Arizona’s Lynne
Pirie finished in third.
making names for them­ The Ms. Olympia, in its third year,
selves in what the general welcomed 25 athletes, and Rachel
public saw as a beautiful McLish collected her second major
combination of male and title of the year as she regained her
female physical beauty put crown.
to music. With the size of these events
The rest of the world was evolving at a dizzying rate, the
Women’s Bodybuilding Champion­ jumping on the female physique standard of muscularity also in­
ship, in a contest staged in Atlantic bandwagon as women’s events were creased dramatically. Heated con­
City, New Jersey. Meanwhile Rachel being staged throughout Europe, troversies emerged over the level
McLish won the IFBB Pro World as well as Australia and Asia. The of “acceptable muscularity.” By
Championship and recaptured the ’82 IFBB Pro World Championship, 1982 the furor over judging deci­
Ms. Olympia title, which she had dominated by contestants from the sions was reaching a fever pitch.
surrendered to Finland’s Kike Elo­ United States, saw four competitors Competitors such as Kay Baxter,
maa in 1981 after winning the inau­ enter from Australia, with Taiwan Pillow and Laura Combes devel­
gural event in 1980. sending its first female bodybuild­ oped large fan followings due to the
Californian Stella Martinez flexed ing representative, Hsu Lee Dan, to impressive levels of muscle they
her way to the overall crown at the the event. had developed. At the same time
United States Women’s Bodybuild­ The ’82 Ms. Olympia also saw its these muscular pioneers endured
ing Championships—now known as first Asian competitor when Japan’s placings well below what the sport’s
the NPC USA—in Las Vegas, a locale Kazuko Nakao traveled to Atlantic hardcore followers anticipated, set­
the contest would return to 16 times City for the event. England’s first ting off a media frenzy.
over the next 27 years. pro bodybuilder, Carolyn Cheshire There can be no argument: 1982
Mixed-pairs competitions were made her third of what would be six was a benchmark year that helped
enjoying popularity, with such suc­ successive visits to the Ms. O stage spin women’s bodybuilding into
cessful couples as Cory and Jeff between 1980 and 1985. public awareness while vividly
Everson, Shelley Gruwell and Tony The first IFBB European Cham­ illustrating that muscular develop­
Pearson and the dynamic Diana pionships took place in London in ment was no longer an exclusively
Dennis–Kevin Lawrence duo all 1981; the 1982 edition was equally male domain. IM

www.ironmanmagazine.com \ NOVEMBER 2009 215


Free download from imbodybuilding.com
by Jerry Brainum

IGF-1: Is It the Real Deal?

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

216 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
tance exercise. No, the mice didn’t do any barbell curls or much glu­
squats. They climbed a ladder with tiny weights attached cose, which
to their bodies—a 16-week rodent weight-training rou­ perpetuates
tine. Another group of mice not deficient in IGF-1 did the the insulin
same exercise. The groups produced equivalent muscle insensitiv­
gains. The researchers concluded that systemic IGF­ ity and can
1 produced in the liver isn’t required for muscle eventu­
hypertrophy. The IGF-1 forms produced in muscle ally result
following exercise are the important ones. in diabetes.
Bodybuilders and other athletes have been using IGF-1 Indeed, IGF­
injections for years. The drug is often used along with GH, 1 is being
anabolic steroids and insulin. One popular formulation is considered
Long R3IGF-1, which is thought to be more potent than as a diabe­
IGF-1 produced in the body. The hormones can interact tes-preven­
with cellular receptors only when they’re free, or unbound tion drug. Mice studies show that it’s the IGF-1
from their plasma-binding proteins. Because the Long R3 From an produced in muscle that is anabolic, not
IGF-1 lasts longer in the blood than natural IGF-1, it could athletic what’s in the bloodstream.
present a serious threat to health. The free IGF-1 can point of
interact with tumors, causing cancer progression. It could view, IGF-1 may share insulin’s role in increasing
also convert a benign or inactive tumor into an active one. glycogen synthesis, which powers intense training.
Another experimental form of IGF-1 said to be used by Possible side effects of IGF-1 injections include jaw pain,
athletes is des(1-3) IGF-1. It’s a short form of IGF-1 that facial and hand swelling and heart-rhythm disturbances.
is not protein-bound and is often directly injected into The last-named effect is more likely if doses of more than
muscles, and it’s rumored to lead to hyperplasia, or the 100 micrograms are injected. That can cause the heart to
splitting of muscle fibers to form new fibers. It’s strictly stop beating (yikes!) and blood pressure to drop dramati­
conjecture, as there is thus far zero proof of the effect in cally. The effect is caused by an IGF-1-induced drop in
healthy athletes. blood phosphate and can be prevented by administering
The prescription form of IGF-1 is mecasermin, trade phosphate with the IGF-1. An increase in IGF-1 caused
name Increlex. Manufactured using recombinant DNA by either GH or IGF-1 injections is thought to play
technology, it’s used to treat IGF-1 deficiency and growth a major role in producing the repulsive bloated
problems. Increlex is also prescribed for patients who abdomen seen on some competitive bodybuilders.
have developed antibody resistance to GH therapy. Un­ Adding insulin to the stack exponentially increases the
like Long R3 IGF-1, Increlex is identical to natural IGF-1, chance of that particular side effect showing up. Note that
retaining the 70 amino acid sequence of IGF-1 that the all internal organs have an extensive supply of both insu­
body produces. lin and IGF-1 cell receptors. Providing an abundance of
Although it appears that only the version of IGF-1 either or both hormones will lead to organ growth, con­
produced in muscle has any true anabolic effects, many tributing to the abdominal bloat.
bodybuilders and athletes who’ve used IGF-1 claim to Several factors affect IGF-1 production in the body.
have benefited from the drug. There is no scientific evi­ Insufficient protein or calories cause it to plummet, and
dence for that, but there is some evidence of benefits for excess calories may cause it to increase. One study of

Exercise boosts IGF-1. IGF-1 maintains


both muscle and connective tissue, as well
as brain and heart cells, so it’s not a
stretch to think that having more IGF-1 will
make you feel and possibly look younger.
people deficient in IGF-1. Hormone-deficient patients normal-weight women who overate found a 19 percent
who get IGF-1 experience increased rates of fat loss and increase in IGF-1 after two weeks of gorging, with 46
fat oxidation. What causes that isn’t known, but one percent of the bodyweight gain attributed to lean mass
theory is that the IGF-1 may suppress circulating insulin. and 54 percent to bodyfat. Fasting insulin doubled in the
In addition, fat cells contain IGF-1 receptors, so the hor­ women, and testosterone levels rose significantly. Thus
mone can interact with fat cells. the lean mass gain produced by overeating could be the
From the standpoint of protein synthesis, IGF-1 result of an increase in IGF-1, insulin or testosterone—or
injections provide the anticatabolic effects of insu­ all three. I would quickly add that overeating is not a good
lin combined with the increased protein synthesis method of adding muscle mass, as most of the weight
induced by GH. Like insulin, IGF-1 encourages amino gain consisted of bodyfat. It does, however, explain why
acid uptake into muscle cells. It stimulates peripheral bulking up was a popular technique for gaining mass
tissue uptake of glucose, which lowers blood glucose among bodybuilders of the past and, to a certain extent,
levels. It also suppresses liver glucose production, which those of today. Other nutrients necessary to main­
is actually good for those who are insulin resistant, since tain IGF-1 in the body include the minerals magne­
the liver under that circumstance tends to produce too sium and zinc and thiamine, a.k.a. vitamin B1. Zinc

www.ironmanmagazine.com \ NOVEMBER 2009 217


Free download from imbodybuilding.com
%PEZCVJMEJOH3IBSNBDPMPHZ

people because satellite cell activity either doesn’t occur


No one has any or is ineffective. That defect is completely repaired with
IGF-1 gene therapy.
idea of how to detect Some predict that gene therapy will replace drugs as
the main form of doping in the future. No one has any

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

218 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
IRON MAN Hardbody

222 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
Karen

McDougal

US TOUR 
     
& Katie
Lohmann
TheYin and the Yang
by Ruth Silverman

Photography by Michael Neveux • Hair and Makeup by Teri Groves

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.

Free download from imbodybuilding.com


224 NOVEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
IRON MAN Hardbody

Katie’s career was anything but


accidental. She discovered per-
forming at an early age and admits
to being a natural-born ham.
“I always loved the camera,” she
says. “My mom used to sew little
blankets and sell them, and I would
always want to take pictures with
the blankets because I thought it
would help them sell.”
The 5’4” hazel-eyed blonde, who
grew up in Arizona, started put­
ting together her modeling book at
about age five. After high school she
moved to Los Angeles, the Playboy
shoot already secured.
“I was lucky because the first
place I lived in Los Angeles was the
Playboy Mansion,” she says. “They
set me up with agents, I got to go
to parties—like Madonna’s album-
release party. I got to have tea at
Rod Stewart’s house. I’ve been here
about nine years, and it’s been an
incredible ride.”
One particularly intriguing gig
Lohmann had was playing quar-
terback for Los Angeles in the 2006
Lingerie Bowl.
“I was always very athletic,
played every sport you can imag­
ine, but never football because that
was for the boys,” she says. She got
to be the quarterback because, “at
the tryout I actually intercepted the
ball and ran it about 10 yards.”
As with Karen, Katie’s entry into
fitness modeling happened by acci­
dent. On a casting call several years
ago, she was told she didn’t have
the right look for fitness. Out to
prove the photographer wrong, she
earned shoots at a slew of mags, in­
cluding appearances on IM’s cover
in July ’05 and July ’06. Both she
and Karen work out regularly, with
Karen training five days a week for
one to 1 1/2 hours and Katie tak­
ing a boot camp class three times a
week and working out in her home
gym.

www.ironmanmagazine.com \ NOVEMBER 2009 225


Free download from imbodybuilding.com
“We have the
Playboy thing in
common. We both
have a good head
on our shoulders.
We both love to
stay in shape and
shoot beautiful
pictures.

226 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
IRON MAN Hardbody

Karen McDougal and Katie


Lohmann are good friends. “Katie is
very easy to work with,” says Karen.
“People love hiring us together be­
cause we’re the yin and the yang—
the blonde and the brunette—and
we come across very well together.”
“We’re similar but we’re also very
different,” acknowledges Katie.
“We have the Playboy thing in com­
mon. We both have a good head
on our shoulders. We both love to
stay in shape and shoot beautiful
pictures.”
The differences—other than the
blonde and brunette thing? “I’m a
little bit more outgoing than Karen
is,” Katie says. “Karen is more re-
served. She really has a true model
presence—and when she walks into
a room, she probably intimidates a
lot of people.”
One reason the two click so well
is their shared sense of humor.
“We’re both funny,” says Karen. “We
like to laugh and make people feel
good. Also, she says, “We talk a
lot—we don’t shut up.”
One senses that when
Neveux got the two together
to shoot the beautiful photos
that appeared on these pages,
there was a lot of talking,
laughter—and sizzle—on the
set. IM

www.ironmanmagazine.com \ NOVEMBER 2009 227


Free download from imbodybuilding.com
228 NOVEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
IRON MAN Hardbody

For more information about


Katie Lohmann, check out www
.KatieLohmann.com, or you can
contact her at www.myspace.com/
realkatielohmann
For more on Karen McDougal,
go to www.KarenMcdougal.com,
or to find out about McDougal’s
new line of health-care and
antiaging products, go to www
.PharmoreAlternatives.com.

www.ironmanmagazine.com \ NOVEMBER 2009 229


Free download from imbodybuilding.com
Only the Strong Shall Survive

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

234 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
www.ironmanmagazine.com \ NOVEMBER 2009 235
Free download from imbodybuilding.com
drop some bodyweight rather than tion may not seem like much, but
opting to lay out chunks of cash for once you try it, you learn that
pills or devices to get relief from it does change the
their lower-back pain? In a nutshell, workout just a
people are lazy, and working the bit. you
lumbars is not easy. In fact, to really You can pay
achieve strong lumbars, they will do good the price
have to eventually do good morn­ morn­ to gain overall
ings and/or almost-straight-legged ings results. Those
deadlifts, which rank near the top of with a who subscribe to
the list of most demanding strength- flat back this doctrine expe-
training exercises. or rounded rience success in
Sadly, many strength athletes back or while the weight room.
avoid those two exercises for the seated. I have Those who don’t
same reason. They find a million athletes do seated fail in their quest
and one excuses, from “they hurt good mornings only for greater
my neck or shoulder” to the ratio­ when they have an inju­ strength.
nale that they’re getting plenty of ry that prevents them from Speak-
lower-back work when they squat doing any standing exercis- ing of
and deadlift. If you’re truly serious es—such as a problem with quests,
about getting considerably stronger, a hip, knee or ankle—or I have
however, you absolutely must at­ when I want to give them been

Model: Derik Farnsworth


tack your lower back in a specific some variety in their routines. on one
manner. I should mention that you I allow them to do seated good for more
can make your lumbars stronger mornings only occasionally, how- than 30 years to alter
by working on a well-designed re- ever, perhaps every six or eight the commonly
verse-hyper or hyper machine, but weeks, because that’s the easiest used name for
they aren’t available to most people. version of the exercise and should the exercise
On the other hand, bars and not be substituted regularly for from stiff- or

]
]
By bending your knees slightly, you eliminate

the possibility of injuring your lower back and

hamstrings, and the results are the same or in

some cases even better.


plates are in abundance and, I the standing version unless there is straight-legged deadlifts to al­
believe, are more effective for the a valid reason. most-straight-legged deadlifts. Why?
simple reason that working with free Although good mornings are It’s potentially risky to the lower
weights is harder than working on my favorite lumbar exercise, I also back and even more risky to the
any machine and therefore is more believe that almost-straight-legged hamstrings to lift or lower a weight
productive. deadlifts have merit. Once again, with locked knees (any exercise that
Last month I went into detail on though, you have to do them with hits the lumbars will also involve the
the merits of good mornings and taxing weights. The final set, or sets, hamstrings). Most learn that after a
how to do them correctly. As I’ve fre­ should make your eyes cross. If strenuous session on a lower-back
quently stated, I consider them the you’re not exhausted at the end of movement. They tell me that their
very best exercise for building and the session, you need to put more hamstrings were sorer the morning
maintaining lower-back strength. weight on the bar. Staying in the after the workout than their lower
Let’s briefly review. The weight you comfort zone just doesn’t get the job backs.
use on good mornings eventually done on lower-back work. You can Unfortunately, models who dem­
needs to be 50 percent of what you never regard attacking the lumbar onstrate the exercise in magazines
handle on the back squat for eight muscles as fun. The rewards do not are invariably shown with their
to 10 reps. So if you’re a 400-pound come in feelings of physical plea­ knees tightly locked. Risk aside,
squatter, you’ll do your final set of sure but in knowing that when you there’s absolutely no reason to lock
good mornings at 200 x 8-10. I use improve your lower-back strength, the knees while doing this form of
eight or 10 reps because I like to you’re going to be able to handle deadlifts. By bending your knees
alter the set-and-rep count every more weight on your other primary slightly, you eliminate the possibil­
other week, from four sets of 10 to exercises, such as squats, power ity of injuring your lower back and
five sets of eight. The slight varia­ cleans and overhead exercises. So hamstrings, and the results are the

236 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
same or in some cases even better. until he masters the movement, and stead of off the floor. That way I can
Another common practice with in due course he’ll have plenty of set up the exact line I want more
the almost-straight-legged deadlift weight on the bar. After the initial readily than I could if I were moving
is to stand on a bench or platform. warmup set with 95 pounds, he the bar upward. You position the bar
I don’t like that because balance adds two more 25s, then two more on pins set outside a power rack or
becomes a factor that does noth­ and so on—and soon he’s looking at on the bottom rung of a staircase
ing to enhance the exercise. I’ve moving 245 for 10 reps. That’s as squat rack. Set your feet at shoulder
seen many athletes lose their heavy as I take anyone first width, and plant them solidly into
balance while standing on a time out, and few get that far the floor. Take the bar from the rack,
bench and instantly drop the if the earlier sets are done and fix it against your thighs. If you
bar across the bench, caus- correctly. At that point the start with the bar on the floor, tuck
ing severe damage to a athletes fully comprehend it in against your socks and shins.
rather expensive bar. that when they add enough The key is to start and keep the bar
If you happen 25s to the bar, they can end up extremely close to your body on
to own the with a very taxing poundage. both the up and down movements.
equipment, Use straps. Although If you let it wander away so much as
suit your- you may not need them an inch, you’ve made the exercise
self. If not, for the lighter sets, they’re much more difficult—and more
stay on the most useful for those final risky.
floor. work sets. Straps help you Before lowering the bar, bend
I realize concentrate on the move- your knees—not much but defi­
that the ment without having nitely some—to take the stress off
reason to be concerned with your hamstrings. Once they’re bent,
athletes holding onto the bar. they should not bend any further.
stand on Plus they enable you to They must stay in exactly the same
benches handle more weight— position throughout the move­
or plat- always a good thing in ment. Lower the bar until the plates
strength training. touch the floor. At that point the bar
The technique should be across the tops of your
for the almost­ shoes and against your shins. Don’t
straight-legged get into the habit of rebounding the
deadlift is very bar off the floor—something most
easy to learn, deadlifters pick up quickly
and for that because rebounding helps set

]
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.

firm ground and


using 25-pound reason ath­ the bar in motion more eas­
plates instead of letes tend to ily. Even though it seems like a neat
45s. They’ll enable just go through the motions idea, it’s counterproductive. When
you to go very low. rather than focusing on the you bounce the weights off the floor,
The bar will touch key form points. That’s a you’re bypassing the muscle groups
the tops of larger mistake, particularly when responsible for that action. That
athletes’ shoes,
the weights get demanding means when the weights get heavy,
and that’s certainly
and the muscles become tired. those muscles aren’t ready for the
as deep as anyone needs to stretch
An improper move on the final few task ahead. In addition, when you
downward.
reps of the last couple of sets can rebound the weight, you throw your
Whenever I teach an advanced cause a minor ding or something body out of position so that the bar
athlete how to do almost-straight­ more serious, so you must concen­ is no longer in the precise line it
legged deadlifts and instruct him to trate on doing every rep perfectly, should be in.
put a 25-pound plate on each side from the first warmup set to the last If you learn from the very begin­
of the bar, he objects, stating that he rep with the heaviest poundage. ning to pause just for a second at
can use a lot more than that. I re­ Use a clean grip or one slightly the bottom on each and every rep,
mind him that he needs to start light wider. I like to start from the top in- you’ll ingrain this move into the lift

www.ironmanmagazine.com \ NOVEMBER 2009 237


Free download from imbodybuilding.com
A Word About Lower-Back Pain
If you’ve just embarked on a strength routine that
includes at least one specific core exercise for your lower
back and you also do some distance running, you might
find this useful. (By distance, I mean anywhere from two
to six miles.) A number of football, basketball, lacrosse
and soccer players frequently came to me complaining
of aching lower backs while they were running. The pain
was so severe that they had to stop until it went away.
I explained why that was happening, When you exer­
cise your lower back hard and heavy, your body builds
new muscle fibers. That doesn’t pose a problem during
activity that is sustained for an extended length of time,
such as running—unless you begin to lean forward. That
typically occurs near the end of the run as you tire. The
leaning causes more blood to flush into the new muscles
in the lower back, and a dull ache results. The solution:
Maintain an erect posture throughout the run. There will
be no problem. Your lower back will send you signals
should you start to lean, and if you make the correction
immediately, you’ll be fine. That isn’t a bad thing by any
means. It indicates that your lumbars are growing. Be­
sides, any track coach will tell you that your upper body
should stay ramrod straight while you’re running.
—B.S.

and never should be relaxed and allowed to


]
]
have any dif­ float free. Of course, any exaggera­
Head position doesn’t ficulty when
you move
tion of looking up or down is not
advisable, as that places your upper
matter, as long as you up to the
demanding
spine under duress.
Whenever I tell athletes that I’m
don’t lock your head in a poundages.
You need
going to teach them how to do al­
most-straight-legged deadlifts and
rigid position. to do the
exercise in a
that they’ll do them instead of good
mornings for a time, they’re delight­
controlled, ed, figuring that they’re in for a walk
deliberate in the park. They change their tune,
fashion, not of course, when I explain that I have
fast or in a herky-jerky manner. numbers for this lift, just as I do for
The bar should move up and good mornings. You need to use 75
down in precisely the same line percent of what you can squat on
every time, as if you were doing the almost-straight-legged deadlifts
the exercise in a Smith machine. for eight to 10 reps. That means if
Also, you don’t have to come all you’re squatting 400, you should be
the way back up to benefit. You finishing up with 300 x 8-10. That’s
can stop the upward motion at no walk in the park.
midthigh. At that point Keep in mind that I’m talk­
the lumbars have already ing about the eventual goal, to be
done their job. If you’re achieved after several weeks or
more comfortable even months of doing the exercise.
straightening up, Until you master the form, you can
however, that’s stay in the light or moderate range,
okay too. but once you feel you’re doing the
Head position. It movement correctly, you should
Model: Sebastian Siegal

doesn’t matter whether ease the numbers up to satisfy the


you look down, up or 75 percent. Then, as the squat im­
straight ahead, as long as proves, the almost-straight-legged
you don’t lock your head in deads tag along.
a rigid position. Your head Some of my more advanced

238 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
]
] You need to use 75 percent
of what you can squat on the
almost-straight-legged
Bigger,
Stronger
You Can Get

deadlifts for eight to 10 reps and Leaner


Faster Than Ever Before!
strength athletes sion, do not come up past the You dont have to burn hard-earned muscle
as you melt away fat. Now you can actu­
have requested that parallel position, and make ally build more muscle size and strength as
they be allowed to sure your knees are unlocked. your abs get razor sharp and you get ripped.
use more than 75 In order to use any type of re­ Thats the attention-grabbing look you want
percent of their squats. sistance on hypers, you must now, and the new FAT TO MUSCLE 2 shows
you how. You’ll discover:
I’ve agreed, on one have a well-padded bench.
condition: that they Otherwise you’ll be more • Precise nutrition guidelines and diets- eat
be able to do them content to run the reps to max out your muscles as pounds of ugly
perfectly. If they up. Start with 20 and add bodyfat dissappear. (Lear the Carb-Stacking
started lowering a couple every time you strategy that can transform muscle size and
their hips when do them, and eventu­ stroke the fat-burning furnace. )
the weights got ally you be knocking • Which substance-found in almost any
kitchen -is the ultimate aid of energy, better
extremely heavy— out 100 or more. muscular response and fat burning.
making the exercise John Saxe, who • How dairy can help you burn fat- yogurt
resemble a conven­ played football, cheese and milk can get you leaner.
• How to increase fat use with a minimum of
aerobic exercise, and why aerobics may be
a wasted of time for a lean, muscular look.
• The amazing direct/indirect Fat-To-Muscle
training program-with this innovative routine
it appears as if you train a bodypart only
once a week, but you really train each twice
thanks to indirect work and each workout
takes less thatn an hour.
• The 8 Key nutrients for faster fat burning,
including how much to take of each.
• Top 6 fat-to-muscle tricks. (great info)
tional deadlift—I’d have captained the tennis team
• The10 rules for super en­
them use less resistance. and lifted on the Olympic ergy. the secrests to melting
Alter the sets and reps weightlifting team at Hop­ away bodyfoat as you build
each time you do almost­ kins, did 150, yet he still got lean, ripped musscle are all
straight-legged deadlifts: sore from the good morn­ packed in this bulletin-eat­
five sets of eight with four ings. ing plans, workout routines,
sets of 10. Use five or 10 I have my athletes do one metabolism-acceleration
techniques and the best fat­
more pounds when you set of hyperextensions as part
to-muslce-pack on more as
do eights. Even though of their warmups prior to you burn fat, and look your
the change is small, it a lifting session, along hard, musclular best in record time.
has a positive effect on with an ab exercise,
strength gains. then finish up with Just $9.95
plus $6.50 postage & handling ($15 outside North
What other exercises reverse hypers and America) (Caifornia residents add 8.25% sales tax)
are good for building another ab movement. Credit card orders call
stronger lumbars? The This serves two functions:
conventional deadlift is excellent, 1) It ensures that the lower back is
1-800-447-0008, offer ITS
mainly because you can overload warm and ready for the work ahead, YES! I want to transform my physique. Rush me
the muscles of the lower back. and 2) it adds to the overall work­ IRONMAN’s Fat to Muscle 2.
Weighted hyperextensions are most load for those muscle groups. Rush my
beneficial. The Russian lifters did I like reverse hypers because you copy to: ....................................................
....................................................
them along with good mornings can do them just about anywhere. ....................................................
and achieved amazing lower-back I’ve done them on desks, counter Enclose check or money order for $9.95 plus
$6.50 shipping paybale to: Home Gym Ware­
strength and development. Some tops, tables and situp boards. It’s house, 1701 Ives Ave., Oxnard, CA 93033.
use plates behind their heads, but difficult to add resistance to them Credit card orders call Toll Free
I prefer a bar, as it can be stabilized unless you have a pair of Iron Boots 800-447-0008, offer ITS
CA residents add 8.25% sales tax.Foreign orders
more securely. You don’t want to be or ankle weights; the workload has (except Canada) add $15 shipping. Payment in U.S.
twisting your torso in the slightest to be increased with repetitions. dollars drawn on U.S. banks only.

when doing them. Reverse hypers and conventional


For any type of back hyperexten- hypers hit the lumbars in different

Free download from imbodybuilding.com


only a dozen reps for a couple of When the resistance gets taxing, go
ways, so include both in your weekly sets. The next day add to the rep to twice a week, and on four other
program. count, but stay with two sets. Con­ days do either reverse back hypers
Put the primary lower-back ex­ tinue to run the reps up until you or regular back hyperextensions
ercises in your routine on the light can do 40 to 50. Then find some­ or both. In the process of hitting
day, right behind squats. The squats thing heavier, such as a 25-pound your lower back six days a week,
help warm up the lumbars and legs bar. Drop the reps back to 12 and you’ll be able to establish a solid
and make the good mornings or start climbing the reps up again strength base that will enable you
almost-straight-legged deadlifts a until your reach 50. Now you’re to do more on your other exercises.
bit easier to do—not a lot, but every ready for the 45-pound Olympic bar. And because the overall volume
little bit helps. Never do either of Lower the reps—although you may isn’t that big, you should be able to
those lower-back movements prior not need to go back to 12—and add recover rather easily. Pay attention,
to squatting. You don’t want to another set. though, to how your lower back
squat with a fatigued lower back, When you’re able to do 40 to 50 feels the morning after a workout.
even when you’re just handling with the Olympic bar, add weight, Should you feel overly tired, skip a
light poundages. When your lower and stay with 20 reps for four sets day. Move slowly. There’s no need to
back is tired, you’ll resort to using from then on. Some trainees ad­ hurry, and it’s smarter not to over­
improper technique on the squats, vance to the point where they can train.
and that often carries over to the fol­ use 100 pounds, at which point two Whether you want to get con­
lowing squat workouts with heavier sets of 20 work well for most. Adjust siderably stronger to become more
weights. your sets and reps to fit your needs. proficient in your chosen sport, are
Nearly everyone can do good During the time you’re building trying to move up in the ranking of
mornings or almost-straight-legged a base with light weights, do good Olympic lifting, powerlifting or the
deadlifts unless there’s a physical mornings and/or almost-straight­ strongman events or simply want to
problem that blocks those move­ legged deadlifts three times a week. be able to take a long hike or
ments. So, as promised, here’s some

advice if you’re not interested in


moving heavy weights or even gain­
ing considerable strength but do
Lower the bar until the

want to stay strong enough to enjoy


an active lifestyle and not suffer
plates touch the floor. At

from lower-back pain. Maybe you’re that point the bar should be

an older athlete or haven’t been


training for some time and are start­ across the tops of your shoes

ing back. Or maybe you’re recover­


ing from a serious illness, accident and against your shins.

or surgery and need to rebuild a


much weakened lower back.
For starters, forget the squat- work in your garden without suffer­
weight percentages I mentioned. ing lower-back pain for your ef­
They’re for younger, ambitious forts, you must give priority to your
athletes. Start out light, and lower back in your strength-training
learn how to do the ex­ program. After all, the lumbars are
ercises correctly. You called the keystones of strength for
can use a broomstick good reason.
or a section of metal
or plastic pipe. Do Editor’s note: Bill Starr was a
strength and conditioning coach
at Johns Hopkins University from
1989 to 2000. He’s the author
Model: Derik Farnsworth

of The Strongest Shall Sur­


vive—Strength Training for
Football, which is avail­
able for $20 plus ship­
ping from Home Gym
Warehouse. Call (800)
447-0008, or visit www
.Home-Gym.com. IM

240 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
0JOE%PEZ
%20%(5%/$67
Gravity, Iron, Force, Time, Space

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

(squats, squats, squats) followed by a


closet-sized arm workout—just big enough
to rack four or five pairs of well-pressed
close-grip benches with matching Olympic-
bar curls. Nothing sophisticated, basics
only; moderate impression with subtle ef­
fects. Think casual and comfortable, pumps
and burns only.
The last time I did a split routine—half in
the a.m., half in the p.m.—was the spring,

244 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
&216(59$7,21
Pee Ditty

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

Editor’s note: For more from


©iStockPhoto.com \ Ben Goode

Dave Draper, visit www.DaveDraper


.com and sign up for his free newslet­
ter. You can also check out his amaz­
ing Top Squat training tool, classic
photos, workout Q&A and forum.

www.ironmanmagazine.com \ NOVEMBER 2009 245


Free download from imbodybuilding.com
0,1'%2'< BodySpace Physique of the Month

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,

Photography by Ian Sitren \ SecondFocus


that’s no small accomplishment. At her favorite gym in Port­
land, Oregon, she now trains other people to build their fit and
healthy selves.
Tiffany is always busy—creating her own recipes for health­
ful foods, planning and cooking her meals, prepping ideas,
writing books and doing her own video series on BodyBuild­
ing.com.
In between she holds down a job in the hotel business and
travels a great deal. “Any excuse to get out of town and see
new places,” she says. Among the new places Tiffany has
seen on her fitness travels are Los Angeles for the FitExpo/
IRON MAN Pro and Columbus, Ohio, for the Arnold. Next up,
the Team Universe in New York and shortly thereafter a visit to
the Olympia in Las Vegas.
You’ve probably seen Tiffany in the ads for BodySpace here
in IRON MAN and other magazines, but she’s somewhat new
to modeling. Physique of the Month is one of her first profes­
sional photo shoots, so I hope you enjoy the results. Visit
Tiffany on BodyBuilding.com at http://BodySpace.com/31233.
That’s right—her screen name is 31233, so be sure to ask her
what that’s all about.
—Ian Sitren

Editor’s note: For more BodySpace bodies and info, visit


www.Bodybuilding.com.

246 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
0,1'%2'< Memories
The Urge to Splurge

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

New clothes lose their appeal


more quickly than happy
memories, which can last a
lifetime. —Becky Holman
+$33,1(66
People Power

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

workouts. If you’re taking statin drugs,


you may need more recovery time
between workouts.
—Becky Holman

Free download from imbodybuilding.com


0,1'%2'< Review
Evolution Rx AInnate
Practical Guide to Harnessing Our
Capacity for Health and Healing

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

Free download from imbodybuilding.com


0,1'%2'< Mortality
Die of a Broken Heart?

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

Neveux \ Model: Henrik Jansson


romance may be stressful
enough to do it. So that’s
dying of a broken heart,
kind of. But sometimes
people under stress al­
ready have heart disease,
so whether the stress
who come into the hospital after
caused the fatal heart failure is un­
acute emotional or physical trauma.
clear. Yet there is a syndrome called
The most common emotional triggers
acute stress cardiomyopathy, which
are grief (the death of a loved one,
looks a lot like a heart attack but
for example) or fear (being robbed at
isn’t one and is caused by stressful
gunpoint or being involved in a car
events. Its victims are usually people
accident).” —Becky Holman
without evidence of cardiac disease

www.Home-Gym.com
Best Sellers
DVDs/Videos: Robinson
1) “Power/Rep Range/ 4) Maximum Calves by
Shock Max-Mass Train­ Health for Life
ing System” 5) Ronnie Coleman’s
2) “’09 IRON MAN Pro” Hardcore
3) “’08 IRON MAN Pro”
4) “’08 Mr. Olympia” Top E-book:
5) “Mark Dugdale’s The Ultimate Power-
Driven” Density Mass Workout
by Steve Holman and
Jonathan Lawson.
Books:
Programs based on
1) The Precontest Bible by the latest muscle-fiber
Larry Pepe research with methods
2) Hardgainer Size Surge used by a legendary
by IRON MAN Publishing Austrian physique star
3) The 7-Minute Rotator (available at www
Cuff Solution by Joseph .X-traordinary
Horrigan, D.C., and Jerry Workouts.com).

Free download from imbodybuilding.com


0,1'%2'< Health & Aging

Optimism, Health and Longevity


I
n order to ascertain whether alive than those
optimistic people have longer with the low­
life spans than their pes­ est, most
simistic counterparts, pessimistic
a team scores,
of researchers from with pes­
the Netherlands in­ simists
terviewed approxi­ more likely to
mately 1,000 men have died from
and women between any cause, including
the ages of 65 and heart disease and cancer.
85 about health, self- In addition, pessimistic black
respect, morale, opti­ women were 33 percent more
mism and relationships. likely to have died after eight years
The study, which was led than optimistic black women, while
by Erik Giltay, M.D., Ph.D, white pessimists were only 13 per­
of the Psychiatric Center cent more likely to have died than
GGZ Delfland, in Delft, included two their optimistic counterparts.
key questions regarding optimism: As Dr. Tindle notes, pes­
“Do you often feel like life is full of simistic women tended to
promise,” and “Do you still have agree with statements like,
many goals to strive for?” “I’ve often had to take orders
Answering yes to those ques­ from someone who didn’t know as
tions revealed a sense of optimism. much as I did” or “It’s safest to trust
During the nine-year follow-up nobody.” “Taking into account income,
period, Dr. Giltay and his colleagues education, health behaviors like control­
found that participants who had ling blood pressure and whether or not
reported higher levels of optimism you are physically active, whether or not
were 55 percent less likely to die you drink or smoke, we still see optimists
from any cause and 23 percent with a decreased risk of death compared to
were less likely to die from a heart- pessimists,” she says.
related illness compared to the Although the exact reasons behind the cor­
pessimistic group. relation are not known, Dr. Tindle suggests two
Another study, led by Dr. Hil­ key explanations that she is hoping to validate in
ary Tindle from the University of clinical trials: Optimistic people tend to have more

Neveux \ Model: Jen Hendershott


Pittsburgh, found similar results. friends and a larger social network on which they
The researchers used data from can rely during crises, and they can better handle
the Women’s Health Initiative, an stress, a risk factor associated with high blood
ongoing government study of more pressure, heart disease and early death in previous
than 100,000 women over age 50 studies. —Dr. Bob Goldman
that began in 1994. Participants www.WorldHealth.net
completed a standard question­
naire that measured optimistic Editor’s note: For the
tendencies based on their latest information and re­
responses to statements like search on health and aging,
“In uncertain times, I expect subscribe to the American
the worst.” Their results Academy of Anti-Aging
showed that eight years Medicine e-zine free at
into the study, women WorldHealth.net.
who scored the highest
in optimism were 14
percent more likely to be

252 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com
Let-

Muscle Beach Memories

Like IRON MAN


publisher John Balik, I
was mesmerized by the
photos and stories from
Muscle Beach in my
youth. Unfortunately,
I never made it out to
Southern California
during that golden
age, which is why I am
so happy to see IRON
MAN pay homage to
that special time and
place. Balik’s editorials
on the men and women
who made it what it
was are priceless. In his
last Publisher’s Lettter if all the new heat shock protein–activating supplements
[“Founding Fathers of work. Are there ingredients I should look for that would
Fitness,” September make them increase HSPs, or is it more of a drug-induced
’09] I was very excited state that I really can’t control, being drug free?
to learn that IRON MAN Gerald Simpson
is part of a documen­ via Internet
tary in the making on that magical place. With passionate
men like Balik behind it, I’m sure it will show the true his­ Editor’s note: Jerry did mention a number of natural
torical significance of Muscle Beach and those who made it substances that can increase HSPs, like caffeine; however,
so magical. he’s digging deeper. He will have an interview with a top heat
Sal McGilvery shock protein researcher next month.
Trenton, NJ

Neveux \ Models: Steve Holman and Jonathan Lawson


Fast Workouts,
Natural Anabolics Big Results
I got Jerry Brainum’s e-book
[Natural Anabolics] and was blown [Steve Holman and Jonathan
away by the research he put into Lawson] have been fantastic training
it. I was impressed because Mr. coaches. I started at the beginning
Brainum explained everything in of this year with their first e-book,
terms I could understand. His “ap­ The Ultimate Mass Workout, and
plications and recommendations” now I’m finally getting those “You
section at the end of each chapter look great!” comments consistently.
helped me organize all that I’d I haven’t lost much weight; instead,
read and actually use the informa­ I have lost inches from my waist and
tion he presented. My hat is off to added inches to my chest, arms and legs! I find the pro­
him, and I’ve been following his gram I’m using to be the ultimate addition to my martial
Natural Anabolics Supplement arts training: I train two to four hours a week in karate, so
Schedule [listed with supplements I don’t have the time or the energy to spend hours at the
and times for each] for a few gym. The Basic Ultimate Mass Workout programs—done in
weeks now and have made great 45 minutes—are life savers. My son, 16, has also had great
strides in size and strength. Thank you, and I can’t wait for success with those [X-Rep] programs. Thank you.
the sequel. Andre Vachon
Seth McClaine via Internet
via Internet
Editor’s note: For more on X Reps and The Ultimate Mass
Editor’s note: For more on Jerry Brainum’s Natural Ana­ Workout e-book, visit www.X-Rep.com.
bolics—Nutrients, Supplements and Compounds That Can
Vol. 68, No. 11: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Publish­
Accelerate Muscle Growth Without Drugs, visit www.Jerry
ing, 1701 Ives Ave., Oxnard, CA 93033. Periodical Mail is paid at Oxnard, CA, and at addi­
Brainum.com. tional mailing offices. POSTMASTER: Send address changes to IRON MAN, P.O. Box 90968,
Long Beach, CA 90809-0968. Please allow six to eight weeks for change to take effect.
Subscription rates—U.S. and its possessions: new 12-issue subscription, $29.97. Canada,

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

254 NOVEMBER 2009 \ www.ironmanmagazine.com


Free download from imbodybuilding.com

You might also like