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 BUILD MUSCLE • BURN FAT • NO BULLSHIT!
THE WORLD’S
BIGG
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MAGAZINE! G

Vo l u m e 4 5 , N u m b e r 12 , D e c e m b e r 2 0 0 8

TRAINING NUTRITION & PERFORMANCE

316 Muscle Form+Function By Stephen E. Alway, PhD, FACSM
78 Research: Training By Steve Blechman & Thomas Fahey, EdD
368 Extreme Muscle Enhancement 108 Research: Supplements By Steve Blechman & Thomas Fahey, EdD
By Carlon M. Colker, MD, FACN
118 Research: Nutrition By Steve Blechman & Thomas Fahey, EdD
376 The True Victor By Victor Martinez
164 Nutrition Performance
380 The Predator By Kai Greene
Kitchen Pharmaceuticals For Fat Loss? By Robbie Durand, MA
388 Mass With Class
170 Supplement Performance
By Branch Warren
Supplement Research Update By Jose Antonio, PhD, FACSM, FISSN
394 Lee Priest Confirmed!
184 Sports Supplement Review
By Lee Priest NEW!
Dymatize: Elite Liquid Protein By Robbie Durand, MA
400 Telling It Like It Is By
346 MuscleTech Research Report
Shawn Ray NEW!
406 Branden Ray: Road To
The USAs By Branden Ray EXCLUSIVE FAT LOSS
410 The Big Bad Wolf: INTERVIEW WITH 88 Research: Fat Loss By Steve Blechman & Thomas Fahey, EdD
The People’s Choice TITUS’ PROSECUTOR
156 Fat Attack The Best Fats For Burning Fat
By Dennis Wolf
289
CUTTING EDGE
(The Latest Research) By Dan Gwartney, MD
RESEARCH!
414 Erik “The House” Fankhouser
By Erik Fankhouser
418 National Hero By Evan Centopani
DRUGS
128 Research: Drugs By Steve Blechman & Thomas Fahey, EdD
422 The Pro Creator By Hany Rambod
148 Future Pharmacy By Douglas S. Kalman, PhD, RD, FACN
426 Contest Guru By Chad Nicholls
306 Testosterone Are You Testosterone Deficient?
432 Trainer of Champions By Charles Glass By Dan Gwartney, MD
350 Anabolic Research Update By William Llewellyn
354 Anabolic Edge By Jose Antonio, PhD
358 The Anabolic Freak By David Palumbo
372 Busted! Legal Q&A By Rick Collins, JD

HEALTH & PERFORMANCE

98 Research: Health & Performance
By Steve Blechman & Thomas Fahey, EdD
138 Research: Sex By Steve Blechman & Thomas Fahey, EdD
DEXTER IS 178 Muscle Growth Update By Robbie, Durand, MA NEW!
MR. OLYMPIA!
194 322 Bodybuilding Science Omegawave— Never Overtrain
Again? By Robbie Durand, MA
332 No Juice Bodybuilding By Eric Broser NEW!
364 Ask The Doc By Victor Prisk, MD NEW!

MD 22 www.musculardevelopment.com December 2008

www.fantamag.com
 MICHAEL
LOCKETT 262
ED NUNN
THE NEXT
X-MAN
232

SPECIAL!
BIG SEAN NATIONA
PREVIEWLS
ALLAN 262

MD’S INSIDE STACK ARMED &

DANGEROUS!
28 Editor’s Letter By Steve Blechman 216
32 Mail Room Where Our Readers Rave & Rant
34 What’s Hot! By Mike Yurkovic
44 MD People
54 The Romano Factor By John Romano
68 musculardevelopment.com By Gregg Valentino
296 Major Distraction By John Romano
336 Ramblin’ Freak By Gregg Valentino
440 Hot Shoppe By Angela T. Frizalone
444 MD Marketplace By Angela T. Frizalone & Manda Machado
462 The Last Word By John Romano

FEATURES
194 MR. OLYMPIA COVERAGE BY FLEX WHEELER
216 MICHAEL LIBERATORE ARMED & DANGEROUS
GUNNING FOR THE PROS By RON HARRIS
232 ED NUNN: THE NEXT X MAN PROFILE AND
WORKOUT By RON HARRIS
246 TREY BREWER LEG WORKOUT By RON HARRIS
262 SEAN ALLAN AND MICHAEL LOCKETT
SPEAK OUT EXCLUSIVE INTERVIEWS By RON HARRIS
278 2008 NATIONALS PROFILE: MICHAEL LOCKETT, WWE’S
ED NUNN, TREY BREWER, SEAN ALLAN, KIRK CANDICE
DEFRANCESCO, MICHAEL LIBERATORE, JEFF LONG, MICHELLE
MARK ALVISI, PETER PUTNAM, DARRELL TERRELL, 296
GUY CISTERNINO, KENNETH JACKSON By FLEX WHEELER TREY BREWER
289 DOING LIFE IN LAS VEGAS HOW CLARK COUNTY MONSTER
DEPUTY DA ROBERT DASKAS GAVE CRAIG TITUS
WHEELS
WHAT HE FINALLY DESERVED By JOHN ROMANO
WORKOUT 246

December 2008 www.musculardevelopment.com MD 25

www.fantamag.com
 editor’s letter
By Steve Blechman Publisher & Editor-in-Chief

GUNNING
FOR THE
PROS!
ovember 21st the best ama- makes this kid rise to the top.

N teurs in the country are

heading to Atlanta,
Georgia with the hope of turning pro
“Second to Nunn” is 2008 USA
super-heavyweight Champion Ed
Nunn— is he the next X-Man?There
at the 2009 NPC Nationals. In honor is no denying this guy will turn heads
of the hungry, up-and-coming new at the Nationals. He reminds me of
guard, featured this month are my Toney Freeman, who also won the
top picks for the show. Nationals in 2002. Nunn’s X-frame,
First is MD cover boy Michael with massive delts, tight waist, striat-
Liberatore, MD’s first Cyber Classic ed pecs and flaring quads is my
champion. Mike is ranked right now favorite to win the super-heavyweight
as “America’s top Amateur” and is class. Nunn has a huge structure, but
the favorite to take the heavyweight he needs to put on more overall
class. Just last year at the 2008 USA, mass if he is to assure a win at the
he gave the very promising new Nationals and be a future star in the
IFBB pro Brandon Curry the fight of IFBB. See page 232 for more on how
his life. Michael out-conditioned he plans to accomplish that.
Curry and showed better balance Other super-heavyweights battling
overall. Many in the audience had for their pro card at the Nationals are
Michael beating Brandon…but Curry Michael Lockett, Trey Brewer (see
beat him by one point. This now page 246 for Trey’s “Wheels From
makes Michael America’s top ama- Hell, Super Freak Leg Blast”) and
teur and the favorite to win the BSA, Big Sean Allan, (see page 262
heavyweight division at the for his exclusive, controversial inter-
Nationals. Michael Liberatore is view). With all these monsters head-
armed and dangerous, with a great ing to Atlanta to do battle, this year
overall package of mass, symmetry, will sure be memorable! Every year
and incredible conditioning. Check at the Nationals there are favorites,
out page 216 for the arm blast that underdogs and dark-horse picks. This

28 MD www.musculardevelopment.com December 2008

www.fantamag.com
 Publisher/Editor-In-Chief
Steve Blechman
Senior Editor
John Romano
Managing Editor
Angela T. Frizalone
Creative Director
Alan Dittrich, Jr.
Associate Editor
Lana Russo
Associate Art Director
Stephen Kolbasuk

year is no different. On page 278, Flex Wheeler gives a complete run- Assistant Editor
Alan Golnick
down of the entire 2008 Nationals hopefuls.
Contributing Editors
On page 289, John Romano interviews Titus prosecutor Robert
Carlon Colker, M.D.,Thomas Fahey Ph.D.
Daskas. As bodybuilding’s former bad boy settles into the reality that Dan Gwartney, M.D.
the rest of his life will be spent in prison, find out the truth about how
Executive Assistant
he got there. Daskas plainly Michele Gampel
and openly discusses the Photographers
case and tells how Titus’s
d
Chief Photographer: Per Bernal
stories and emphatic pleas Mike Yurkovic, Dan Ray, Bill Comstock
of innocence are total bull- Illustrators
shit, and just how close Titus Bill Hamilton, Fred Harper, Jerry Beck
came to being sentenced to Advertising
death for the murder of Advertising Director—Angela T. Frizalone
Melissa James. (239) 495-6899
Corporate Office
Finally, on page 194, get the scoop 800-653-1151, 631-751-9696

on 2008 Olympia coverage by Flex Circulation Consultants

Irwin Billman & Ralph Pericelli
Wheeler. MD is first to print, with all the
news, views and opinions on the Super
Bowl of bodybuilding and the contest To Order a Subscription:
(888) 841-8007
that crowned Dexter Jackson king.
The rest of the book is packed to the Customer Service & Subscription Inquiries:
(631) 751-9696; 1-800-653-1151
binder as usual with all the latest news,
research and information on building
Advanced Research Press, Inc. reserves the right to reject any
muscle and burning advertising at its discretion.
fat by the athletes MUSCULAR DEVELOPMENT (ISSN 0047-8415) is published
monthly by Advanced Research Press, 690 Route 25A,
and industry insiders Setauket, New York, 11733. Copyright ©2008 by Advanced
that know how its Research Press. All rights reserved. Copyright under the
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Cover photos of Michael Liberatore and Candice Michelle are by Per Bernal PRINTED IN USA

December 2008 www.musculardevelopment.com MD 29

www.fantamag.com
 mailroom
Awesome Mag
You guys are so on top of the industry; it’s crazy! I was reading anoth-
er bodybuilding magazine, but ever since I discovered MD, I haven’t
picked up another magazine. The photos and the way everything looks is
just so much better than anything else I used to read. Every month I find
it looks better than the last. I appreciate your honesty when reporting
about the industry. It’s all I will read now. Take care.
John A., e-mail

Rebel Without A Pause

Great to see Lee Priest back in the pages of MD. His cover [October
2008] kicked ass and was the Lee Priest we’ve come to admire— mean,
moody and magnificent. Lee doesn’t kiss ass and he tells it like it is, so he
belongs in MD. You guys are no-bullshit and so is Lee. It’s a bodybuilding
marriage made in heaven (or hell?)
Ralph Magnus, e-mail

Dennis The Menace

Dennis Wolf vs. Jay Cutler? Come on, bro...there is no comparison.
If you ask me, Dennis blows Jay away. Dennis is more symmetrical,
has no obvious weak body parts and has youth on his side. The new
guard of Victor, Dexter and Dennis are ready to flush Jay out. Jay
should pack it up before he has to trade his posing trunks in for
Jay Is The Greatest Depends. Adios, pops!
Mr. O Ever! Frank Scott, e-mail
What’s this bullshit about Dennis Wolf
challenging Jay Cutler for Mr. O? Dennis
couldn’t pack Jay’s lunch. Dennis couldn’t fill
Jay’s shoes or his shorts. You guys are just
dreaming. Jay is the greatest Mr. O ever, a
truly honorable representative for the
sport of bodybuilding. All the
other bozos are just chump
change by comparison.
Joe Francis, e-mail

Huge Fan
Hello. I wanted to write
in and say thanks for such
a kick-ass magazine. I turn
to MD each month for all
the news I need about the
industry, scientific
research, training… every-
thing. It’s what I really
look forward to reading
every month and I always
tear through it. Keep it
up!
Rodger, e-mail

32 MD www.musculardevelopment.com December 2008

www.fantamag.com
www.fantamag.com
 WHAT’s HOT!
Hot News, Hot Gossip, Hot Photos Written and Photographed
by Mike Yurkovic

Sylvia
Smith,
NPC Figure
Athlete,
Alabama

Tracy Hess, NPC

Bodybuilder,
Pennsylvania

Heather
Mae French,
IFBB Figure
Pro, Colorado

If you are an NPC or IFBB athlete and you have some news, gos-
sip or want to be featured as one of the MD “Hot Girls,” contact
Mike Yurkovic at www.physique-art.com.

34 MD www.musculardevelopment.com December 2008

www.fantamag.com
 Carole Uhrig,
NPC Figure
Athlete, Arizona

Candace Lewis,
NPC Figure
Athlete, Arizona

Nadya Castellas, IFBB Figure Pro, Canada

December 2008 www.musculardevelopment.com MD 35

www.fantamag.com
 WHAT’s HOT!
Flex Back
At The Mecca
I recently did a series of photo shoots
with MD’s own Flex Wheeler, who has him-
self back in pretty awesome-looking shape.
We did one of the shoots down at Gold’s
Gym Venice, where Flex had not set foot in
roughly eight years. There was a whole lot
of buzz, as the Gold’s crowd was interest-
ed in finding out what was happening with
Flex these days and how he looked. Flex
has still got the big guns, just these days
they are complete with flame tattoos. Flex,
who is bodybuilding’s “king of bling,”
wanted to show me his custom car rim set.
As Flex would say, “Those rims are sick Flex Wheeler
wit’ it, bro!”

Figure Girls
Have Guns, Too!
It seems these days on a figure stage, the word flex is a big no-no.
Now, I know many figure ladies who love to hit the weights and see
Lee Banks their muscles working in the gym. One of my jobs with MD is to take
the backstage shots when the athletes are pumping up. When I ask
the figure girls for a pose, 99 percent of the time it’s a figure
pose...nice, but come on ladies, show me something new! That’s why I
love this photo of California girls Melissa Deal and Tina Arabia show-
ing me the guns. That’s right ladies, flex those guns and be proud!

Melissa Deal
and
Tina Arabia
A Man On The Rise
Backstage at the IFBB North Americans this past
Labor Day weekend, I was floored at the sight of Lee Banks pumping up. The dude has a crazy upper body with amazing
size, thickness and shape. How do 22-inch arms with a 30-inch waist sound? Lee has an interesting personal life as well,
being a child care center director and owner and a Desert Storm war veteran. Lee earned second at the North Americans
and by his own words knows he needs to bring up his legs to be in balance with his upper body. Lee is now focused on the
2009 NPC USA next July in Las Vegas.

36 MD www.musculardevelopment.com December 2008

www.fantamag.com
 Pretty Smile With A
Pro Card In Hand
One of the prettiest smiles in figure belongs to Brandie
Gardner and now she has even more reasons to smile.
Brandie won her IFBB pro card at the IFBB North
American Championships in Cleveland, Ohio. Brandie is
one half of a dynamic fitness couple, as her husband is Brandie
IFBB Tampa Pro promoter Tim Gardner. Brandie and Tim Gardner
now plan to work on adding some muscle and balance to
her physique to prepare her for the IFBB stage. Brandie
gets joy from her family of four children and loving hus-
band. Sounds like good reasons for a great smile.

LaDawn
McDay

Canada Represented Once Again

At The Mr. Olympia
It’s been a long time since Canada has had a male athlete
make an impact or even compete at the Mr. Olympia. It hasn’t
been since 1997 when the freak of freaks, Paul Dillett, took fifth
place that Canadian bodybuilders had much to cheer about at
the “O.” Dayana Cadeau has been doing Canada proud this
decade at the Ms. Olympia and now Fouad Abiad carries the
Canadian bodybuilding torch to Las Vegas for the men. Fouad
qualified with a third-place finish at the IFBB Europa in Dallas,
where he was huge, hard and ripped. Go get yours, Fouad!

Fouad
Abiad

Overlooked Now,
But Not For Long
I had a chat awhile back with female bodybuilding’s
greatest of all time, the lovely Lenda Murray. She told me
in her opinion, today’s top female bodybuilders lacked the
pure genetic gifts of females in the ‘90s. When I saw the
beautiful shape and X-frame of Michigan’s LaDawn McDay
at the 2008 North Americans, I saw what is best about
female bodybuilding. Nice shapes and lines, with small
joints and waist. LaDawn finished sixth in the heavy-
weight class, which still has me scratching my head as I
write this; I had her in the top three. As she continues to
add muscle and improve, her body’s genetic gifts will vault
her to the top national contest placings. BET ON IT!

Remember to keep up to date on all the 2008 NPC and IFBB contest placings and pics at
www.musculardevelopment.com, where we have it first!

December 2008 www.musculardevelopment.com MD 37

www.fantamag.com
 By TEAM MD
CHECK OUT
MUSCULARDEVELOPMENT.COM
MDPeople FOR COM ET
CONTEST COPL E
VERAGE!

Team MD brings you industry sightings from the

2008 Mr. Olympia, Las Vegas, Nevada

Watch out, Dex!

I’ll be back!

44 MD www.musculardevelopment.com December 2008

www.fantamag.com
Team MD

Steve and Elyse

Blechman at the
Team MD
Bodybuilding
Seminar.

See you at the Nationals!

December 2008 www.musculardevelopment.com MD 45

www.fantamag.com
 CHECK OUT
MUSCULARDEVELOPMENT.COM
MDPeople FOR COM ET
CONTEST COPL E
VERAGE!

Steve
Stone,
RIP, you
will be
missed
dearly.

Congratulations,
Dexter!

Romano Diet.

46 MD www.musculardevelopment.com December 2008

www.fantamag.com
 Told you i
would win!

The “O”
Henry’s!

December 2008 www.musculardevelopment.com MD 47

www.fantamag.com
 CHECK OUT
MUSCULARDEVELOPMENT.COM
MDPeople FOR COM ET
CONTEST COPL E
VERAGE!

Bigger, Stronger, Faster director Chris Bell

with Dave and John

48 MD www.musculardevelopment.com December 2008

www.fantamag.com
 WTF!

Romano Jr.

December 2008 www.musculardevelopment.com MD 49

www.fantamag.com
 THE WAY I SEE IT

TheRomano
Factor By John Romano

500-WORD SUBMISSION FROM

THE MD ONLINE CREW…
As always, my loyal online writers have been hard at
work raising the bar yet again in reader-submitted work
for the 500-word essay contest. To say I am more and
more impressed as each month goes by is an under-
statement. What is even more important is the constant
influx of new writers. This month a dude named Bad
Chad gets the nod by a rather tall margin with his win-
ning piece called…..

Shut the f**k up; YES YOU CAN...

I am finally sick of hearing people say, “I can’t” and their excuses. It seems there is not a day that goes by that I
don’t hear a skinny guy at the gym say that he can’t gain weight or a fat person say they just can’t lose weight. “Shut
the fuck up, YES YOU CAN!”
The skinny guy says he can eat all he wants but he doesn’t gain weight. Maybe he should try eating more than he
wants; shut up, put a fork in your mouth and eat. The fat guy told me he just can’t lose weight. I told him I am doing
cardio at 5 a.m. tomorrow, if he wants to join me he should arrive with an empty stomach. I guess since he is single
and doesn’t have any kids it must have been work related since he didn’t show. Maybe he should start by taking the
fork out of his mouth for a minute or drinking some water tonight instead of a six-pack of beer.
I was 149 pounds at 6 feet tall when I started working out. My biceps were the same size as my wrists. I loved the
way the working out made me feel, the pump, and I want-
ed muscles and was determined to get them. So guess
what, I started to eat and train like a bodybuilder and I
started to look like one. I went from 149 pounds to 177 in
eight months. I trained my legs so hard that I couldn’t
walk the next day. I had to crawl to the bathroom. People
were accusing me of taking steroids yet I didn’t even
know what creatine was at the time.
I don’t care if one doesn’t care to be in shape. A perfect
physique isn’t the top priority of everyone, and that’s
fine. Just don’t make excuses and say you can’t because
“YES YOU CAN!!!” I am not perfect; I have been one of
those people with excuses. I didn’t compete because after
I had back surgery, due to three herniated disks, I said, “I
can’t get my legs big because I can’t squat.” One day I said:
“fuck that.” I trained my legs as hard as I could while
being smart and they grew. I stepped on stage and took
2nd place in the light-heavyweight class in my first com-
petition. Have you seen that episode on MTV of that guy
who gets plastic surgery, calf implants, because he said
his calves wouldn’t grow? Like him, I almost accepted my
calves would not grow, but instead I did some research
and started trying every single calve workout I could find
and guess what, my calves are growing. And those of you
who accuse us of taking steroids, you are just jealous, lazy
and ignorant. How the hell would you know what is and
what isn’t possible naturally since you have never trained
and dieted for more than a month in your life? Shut the
fuck up, YES YOU CAN!

54 MD www.musculardevelopment.com December 2008

www.fantamag.com
 THE WAY I SEE IT, is the way Bad Chad sees it. He is totally right! I find
myself saying the exact same thing to the people who say they can’t; yes, you
can! The matter is simple: if we can do it, they can do it. It’s as simple as that.
Actually doing it is a whole other matter.That’s why so many people say they
can’t. It just shows you what amazing people we all are!Thanks, Bad Chad, for
pointing that out and congrats on a very well-written piece!

JUDGE THROWS OUT CASE

AGAINST SIGNATURE
PHARMACY WHILE
ALBANY DA SCRAMBLES
TO SAVE FACE
Last February, Albany
County New York district
attorney P. David Soares
left the cold, crack-infest-
ed streets of his jurisdic-
tion and flew down to
Florida, with camera
crews and his Albany
Times-Union publicists in
tow, to take part in a raid
(along with federal and
state narcotics agents) on
several Signature
Pharmacies in Central
Florida as part of what
Soares said was, “A multi-
state investigation into the
illegal sales of steroids over the
Internet” he called “Operation Which
Doctor” (that’s not a spelling error, but
rather a cute double entendre).
Soares had said that the pharma-
cies were “believed to supply a large
portion of the national market of the
illegal online sale of anabolic steroids,
human growth hormone and other
controlled substances.” Apparently,
this was of such importance to the
public interest that Soares found it
reasonable to leave his jurisdiction, fly
himself and his media posse to
Florida, stay at the swank Swan and
Dolphin resort in Orlando, where
guest suites routinely fetch upward of
$500.00 a night, and charge all of it to
the taxpayers of New York.
As part of the raid— if you can call
arresting legitimate businesspeople
who begged to turn themselves in a
“raid”— multiple felonies had been
brought against Signature’s owners,
one of their pharmacists, and two for-
mer business managers. The group
was arrested and extradited to Albany
County to face a total of 31 felony and
two misdemeanor charges of criminal
diversion of prescription medications
and prescriptions, insur-
ance fraud and criminal
sale of a controlled sub-
stance.
Amy Tingley, an
attorney who represent-
ed the owners of
Signature, said that
they had been trying for
over a month to turn
themselves in to
authorities after they
had learned of the
investigation in 2007,
but Soares had
refused to discuss the
matter with them, and instead,
showed up unannounced in Florida
with camera crews. “On no less than
three occasions they contacted the
Albany DA’s office and asked if they
could please come to New York and
process themselves. They were told
they were a target, but were not
allowed to come to New York and
process themselves,” Tingley had said.
Throughout the case, a bumbling
Soares quickly sunk to lower and
lower stead, and is still the center of a
lot of controversy. At the time of the
Florida raid, he had defended his deci-
sion to ignore the defendants’ request
to turn themselves in, saying that “the
element of surprise” is an important
law-enforcement tool. Is he serious?
Maybe for a meth lab, but a legitimate
pharmacy?
At least two dozen doctors were
also charged with writing prescriptions
for drugs without having seen the
patient, as required under New York
law. But according to the records of the
state’s Unified Court System, at the
time of the raid, Soares had no legal
authority to act as a district attorney, as
he was not currently registered to prac-
tice law in New York State (or Florida

56 MD www.musculardevelopment.com December 2008

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The Way I See It—Romano Factor
either, for that matter!).
Somehow Soares was able to get
around that technicality, but to no
avail. Eighteen months later, after
FOUR separate grand juries, Albany
County Judge Stephen Herrick dis-
missed the indictments against the five
Orlando pharmacy operators that
Soares had targeted, saying that
Soares and his office impaired the
integrity of the grand jury proceedings
so badly during their four presenta-
tions to get an indictment that dis-
missal is warranted. In his decision,
Herrick characterized the case as
“unwieldy, complex and riddled with
problems” in the manner in which it
was presented to all four separate
grand juries. He said prosecutors’
instructions to the grand jury were
“misleading” when the panel was not
told that earlier charges had been
thrown out. Herrick wrote, “The court
finds that the amorphous quality of the
evolving indictments, coupled with the
cursory and inadequate instructions in
the fourth presentment have impaired
the integrity of the Grand Jury pro-
ceedings to such a degree that dis-
missal is warranted.”
Herrick also decreed that Soares
can’t represent the case to a Grand
Jury or seek new charges against the
five. That’s it; four strikes and you’re
out. Undaunted, Soares said his office
intends to appeal the judge’s dismissal
and is “confident” the case will move
forward. “We believe with this appeal
we’re going to be right back here liti-
gating this matter in a few months,”
Soares said. If I were Soares, I would-
n’t hold my breath. Herrick’s dismissal
will not undo the guilty pleas to felony
charges by more than a dozen doctors
and operators of so-called wellness
centers around the country, who had
struck deals and agreed to testify
against the operators of Signature
pharmacy, mostly out of fear.
While Soares has maintained that
the investigation was intended to tar-
get the pharmacies, clinics and the
doctors involved and not the patients,
according to published reports, numer-
ous pro athletes and celebrities were
identified who purchased either
steroids, human growth hormone, or
both, including New England Patriots
all-pro safety Rodney Harrison, Dallas
Cowboys quarterback coach Wade
Wilson, major league pitcher Paul
Byrd, journeyman outfielder Jose
Guillen, retired third baseman Matt
Williams, pitcher Ismael Valdez, Gary
Matthews of the Los Angeles Angels,
former Major League baseball star
Jose Canseco, former heavyweight
champion Evander Holyfield and
Danny Bonduce, star of the former TV
show “The Partridge Family.”
THE WAY I SEE IT, this guy
Soares is a prime example of what is
pitifully wrong with the New York state
political machine and he must be
stopped. First off, the guy’s case
against Signature pharmacy (if you can
call it a case) has been thrown out of
not one, not two, not three, but FOUR
Signature’s drugs haven’t found their way into a
schoolyard— for the most part, adults are using
them to combat aging! It’s the crack that’s in the
schoolyard! But steroids in Florida are much safer
to go after and the weather is nicer. And don’t
forget, steroids are sexy.
separate grand juries and he still hasn’t
gotten the message! Do you have any
idea how much it costs to present a
case with multiple defendants from
another state to a Grand Jury? And
after four bungled attempts, he’s still
willing to toss more of the taxpayers’
money at an appeal? What’s wrong
with this guy? Right in his very own
jurisdiction of downtown Albany, street
drugs are out of control yet this DA is
hell-bent on sending clean-cut, legiti-
mate business owners in Florida to
prison for compounding medications,
dispensed with a prescription, that, by
comparison to the crack he’s ignoring,
are safer than Tylenol! Did I mention
the fact that the drugs were dispensed
with valid prescriptions! Signature’s
drugs haven’t found their way into a
schoolyard— for the most part, adults
are using them to combat aging! It’s
the crack that’s in the schoolyard! And
it’s over crack that Soares’ constituents
are dying. Ah, but steroids in Florida
are much safer to go after and the
weather is nicer. And don’t forget,
steroids are sexy.
The next thing that irks me is the
fact that Soares is flagrantly and
unconscionably flouting patient priva-
cy laws. In 1996, the U.S. Congress
enacted the Health Insurance
Portability and Accountability Act
(HIPPA). It is a rather lengthy and con-
voluted set of rules and guidelines
designed to protect a patient’s rights
with respect to health insurance issues
and medical record privacy. Under
HIPPA, a government agency must
seek your permission to even look at
your medical file, much less disclose
publicly information from your file,
including what prescription drugs you
might be taking. It is absolutely outra-
geous that Soares would delve into
private medical records seized in his
investigation and release to the media
the names of high-profile athletes and
entertainers who legitimately received
prescription medications from
Signature and what those medications
were. He even called out Victor
Martinez, stating publicly, “If you see
Victor, tell him I want to talk to him!”
This intentional flouting of HIPPA
laws in the name of sensationalizing
his case also sets a hypocritical presi-
dent for the Albany DA. Following is a
complicated story about Soares’ disin-
genuous scheme to cover up disgraced
former New York governor Elliot
Spitzer’s cover-up. In the end, you’ll see
the egg all over Soares’ face and its
relevance top the Signature case, so
bear with me. As the story goes, for-
mer New York Governor Elliot Spitzer—
who resigned in disgrace after it was
learned he was a client of a prostitu-
tion ring under investigation by the
federal government— was embroiled
in a little affair known as “Troopergate,”
which was the precursor to another
executive foible known as the “Dirty
Tricks Scandal.” It had to do with New
York State police working under
Spitzer’s administration to keep special
records of Senate majority leader
Joseph L. Bruno‘s (Spitzer’s political
foe) whereabouts when he traveled
with police escorts in New York City,
and when using the state’s air fleet. The

58 MD www.musculardevelopment.com December 2008

www.fantamag.com
The Way I See It—Romano Factor
cops were ordered to create docu-
ments meant to cause political damage
to Bruno and release them to the
media. A subsequent investigation by
the state Attorney General’s office
looked into both Bruno’s travel and the
Senate leader’s allegation that Spitzer
used state police to spy on him.The
report cleared Bruno of any misuse of
the state’s air fleet, and criticized
Spitzer’s office for using state police
resources to gather information about
Bruno’s travel and releasing the infor-
mation to the media.
Apparently dissatisfied with the
Attorney General’s findings, Soares
began his own investigation into possi-
ble wrongdoing by the Spitzer adminis-
tration. Soares’ investigation concluded
finding “no illegal conduct. To the con-
trary, we found that the governor, his
staff and the New York State Police
were acting within their authority in
compiling and releasing documents to
the media concerning the use of state
aircraft.” Soares’ approach was ques-
tioned by The New York Times, in par-
ticular why he conducted certain inter-
views without putting the subjects
under oath or without issuing subpoe-
nas. The New York Post alleged that
various Spitzer aides had been directed
to lie to investigators by their superi-
ors. Subsequently, The Buffalo News
also alleged that “former Gov. Eliot L.
Spitzer lied to prosecutors” about his
role in Troopergate. Nevertheless,
Soares said he would not pursue any
criminal charges against the already-
disgraced ex-governor.”
Sometime later, the New York State
Commission on Public Integrity paint-
ed a scathing picture of stonewalling
and lawlessness at the highest levels
of the Spitzer administration and the
State Police.The New York Public
Interest Research Group said the
report revealed the Spitzer administra-
tion to be “a combination of the
Sopranos, the Keystone Kops and the
Watergate burglars.” A far cry from the
picture Soares was painting.
According to news sources, Soares
responded to the allegations with a
scathing and unprecedented letter to
the 13 commission members, claim-
ing that the commission’s Executive
Director Herbert Teitelbaum acted
improperly in trying to obtain confi-
60 MD
dential testimony given under oath by
current and former Spitzer aides from
the DA’s investigators.
Wah wah wah. Can you believe this
guy? On one hand you’ve got Soares
running around leaking information
contained in private medical records
from innocent patients who had their
legitimate prescriptions filled by
Signature Pharmacy in direct violation
of HIPPA laws. Then, he contradicts an
Attorney General’s report defending a
disgraced governor where it is alleged
by not one but two agencies and three
newspapers that Spitzer lied, cheated
and defrauded his post in using the
New York State police to spy on the
New York senate majority leader, and
release the information to the media.
Then Soares goes ballistic, accusing
the Executive Director of the state
Public Integrity Commission of interfer-
ing with Soares’ criminal probe into
Spitzer’s “Dirty Tricks Scandal” because
he tried to obtain confidential records
of Soares’ investigation! Are you kid-
ding me??!! You’d think Soares would-
n’t mind tossing around confidential
records the way he does it; not to men-
tion defending a former prostitute-
packing governor who did it.
The icing on the cake has got to be
Soares’ response to criticisms about
Albany County taxpayers funding the
investigation into Signature Pharmacy
and the cost of his showboating in
Florida in fancy resorts with reporters
and TV crews on his arm. Soares
claimed that a portion of the cost
would be paid by money forfeited in
previous drug investigations. Really?
You want to know how much that is?
Now you’re really going to laugh. In
addition to the felony convictions of six
physicians, the sprawling investigation
by the state Health Department’s
Bureau of Narcotic Enforcement and
the Albany County district attorney’s
office shut down several wellness cen-
ters in Florida, New York and Texas. This
resulted in cash seizures and forfei-
tures of— are you ready for this?—
almost a whopping ONE million dol-
lars, which authorities said was the
largest on record for the district attor-
ney’s office! Did you get that? A measly
million dollars is the largest haul on
record for Soares’ office. A county
that’s home to the freakin’ capitol of
www.musculardevelopment.com
www.fantamag.com
New York with over 300,000 people
residing there amid what is referred to
as a substantial and growing illicit drug
trade…one million dollars. Wow, I’m
impressed.
The big question is, who pays the
rest? Long after Soares has exhausted
the vast resources of his whopping
financial haul, who gets to finance his
folly to make himself famous? Who is
going to pay for the next round of
grand jury proceedings, assuming
there is a judge in New York stupid
enough to grant his appeal? And what
of his next foray into a realm where
neither common sense, the constitu-
tion, nor the law would allow? Who
gets to pay for Soares’ next trip to a
warm location in the dead of winter
with his camera crews and newspaper
publicists? Who’s going to pick up the
tab for his next stay at a swank resort?
And if that doesn’t piss you off, what
about the lives he’s ruined? What of the
doctors, pharmacists, clinic owners
and executives who have had their
careers ruined and the athletes and
celebrities who have had their reputa-
tions tarnished in the name of Soares’
out-of-state war on hormones?
According to the people who live
there, the streets of Albany, NY, are rife
with illegal drug trade. Gang violence
associated with street drugs is at an
all-time high, complete with shootings
that routinely send the stray bullets
that claim innocent lives. Downtown
Albany is a mess.Yet, all someone has
to do is receive a box of innocuous
hormones in the mail and Albany’s
mighty DA can’t get on a plane fast
enough to Florida with his press posse
and reservations at a swank resort.
He’s going after the source, he says,
not the users. But what did he get?
After four grand juries: nothing. What
is he going to get? I hope sued by the
people whose private medical records
he compromised. But more important-
ly what do the people of Albany get?
Who affects their livelihood, their
property values and their safety more,
the guy who receives a bottle of
testosterone in the mail or the bangers
on the corner shooting at each other
for drug turf? And whom does the DA
decide to go after? Note to the people
of Albany: come election time get, rid
of this bum!
December 2008
 The Way I See It—Romano Factor
USA LIGHTWEIGHT CHAMP JOE get pulled and tested. He always passed.) Pearson, 39, was at the
top of his game when he collapsed and died at his Kennewick,

PEARSON FLEXES IN VALHALLA— Wash. gym of sudden heart attack on September 21. With no
indications of any health problems, this specimen of good health

AND WE WANT TO KNOW WHY
When you think of how many
bodybuilders there are in the world
and you compare that to how many
of us die doing it, the numbers
aren’t that many. Even in light of the
extremes some of us go to, body-
building is a relatively safe pursuit.
So, when one of us (especially a
young healthy vibrant example with
everything going for him) gets
pulled into the fold, those of us left
shocked want to know why.
This week, Dave Palumbo called
me to tell me that one of his clients,
NPC lightweight champion Joe
Pearson, suddenly died while he
was walking on the treadmill. WTF??
How did that happen? I mean the
guy was only 39, in great shape,
good health, nothing was wrong
with him! It is these very mysteries
that beg to be answered because
we’re all standing here in shock. It’s
one thing to lose a guy who was jacked to the gills, the color of
raw liver and gasping each breath like it was his last. Joe was
the exact opposite. In a million years, you wouldn’t think this
guy would drop dead, but he did.
THE WAY I SEE IT, we should let the person who knew Joe
the best tell the story of why he died.The following is excerpted
from a letter Joe’s girlfriend, Emily, sent to Dave Palumbo…..
Given the phenomenal physique Joe worked so hard to
achieve, he defended himself against speculation of substance
enhancement often. (After a show, he was usually the first guy to
made his living as an industrial hygienist protecting the safety of
people in the workplace.
What could explain this untimely tragedy? According to wit-
nesses, Pearson walked for about 4 minutes on a treadmill at
StarFit Fitness Club when he fell and apparently struggled to
breath until paramedics arrived. His heart stopped beating.
Attempts to resuscitate him failed, and he died shortly there-
after at Kennewick General Hospital.The coroner’s preliminary
report states that three arteries were clogged with plaque and
caused blockages to his heart. No diet, training or supplement
regimen could have changed this genetic defect. His heart had
to work hard to pump blood through his body, and the autopsy
showed an enlarged heart as a result. Whereas the average
heart weighs 365 grams, Pearson’s weighed 459 grams at the
time of his death. The autopsy also showed he had suffered a
previous heart attack that he was apparently unaware of.
Previously, Pearson’s family and friends indicated he never
complained of shortness of breath or illness….He was more
than my boyfriend of two years, for all intents and purposes he
was my trainer, my motivator and my best friend. Joe lived a
very full life...hunting, fishing, wakeboarding and snowboard-
ing... but it was a love of bodybuilding that so clearly demon-
strated his strength of character, body and heart….
Joe was a loving and compassionate man, always willing to
help others. He was the strongest person I knew and I miss him
so much I ache. But as painful as it will be to walk through the
door of the gym we met at almost three years ago and trained at
almost every day since, I can hear his voice in my head, “Suck it
up and get it done. We’re tough, and we didn’t get bodies like
these by sitting around wishing. Eat clean and lift hard. Do your
best and listen to your body. Never give up.” So tomorrow, my
dear friend is meeting me in the parking lot, and I’m going to
walk through the door of our gym. It was who we were. Out of
respect for Joe, I will lift hard, or I will go home.
Godspeed, brother.The rest of you, stop what you’re doing
right now and go get a physical!

NO BULL RADIO
No Bull Radio is proud to announce that we have finally accepted sponsorship of two exciting companies! Moving forward, Dave and I will be trying
out and showcasing many new and innovative products soon to be released by each respective company. The great thing is that Dave and I worked hard to
solicit two companies that do not produce competing products. We didn’t want to have to choose sides and use one product over another. This way, we
can take advantage of both company’s products and report real-world experiences to you!
First to step up to the plate was Met-RX founder Dr. Scott Connelly. Dave has known Dr. Connelly for many years, having worked with him at Met-RX
back in the day. Their close relationship precedes our deal, as Dave and definitely vouch for the doctor. Dr. Connelly has been a guest on NBR many times
and his shows have historically been our most popular.
Dr. Connelly was on NBR this month talking about the first of his new product line called Progenics SRG. This is a three-part system consisting of a
growth and recovery formula that you mix together as a shake and accompanying capsules taken immediately after your work out. Dr. Connelly’s ground-
breaking research into whey protein fractions have resulted in a growth and recovery formula like nothing I’ve ever tried. I took the Progenics after training
legs and then trained them again the next day. What I found was that after 24 hours I was not only fully recovered from the previous day’s training, but also
slightly stronger! The immediate results from Progenics are northing short of drug-like. I urge you all to try it while it’s still legal! Get yours today at
ProgenicsSRG.com.
The next company that wants Dave and me on board is ALR Industries. I’ve known the company’s founder Author L. Rea for more years than I care to
admit. Something like 15 we last calculated. The ink isn’t dry on our deal yet, but my cupboard is stocked with his whole line of ALR products. I’m loading
up now and looking forward to having Author on the show soon so that we can discuss his incredible line of mass-building fare. So stay tuned to NBR
Monday nights at 7 P.M. EST on www.musculardevelopment.com.

62 MD www.musculardevelopment.com December 2008

www.fantamag.com
www.fantamag.com

muscular
development.com
Welcome back, my friends, to the show that
never ends. We’re so glad you could attend, come
inside! Come inside!…. MuscularDevelopment.com
24 HOURS A DAY BABE… 7 DAYS A WEEK, BOO-
YA….YOOOOOO, WHAT’S UP, WHAT’S GOOD…FUCK
OFF!!!!…YO, I SAY THAT OUTTA LOVE!!!!!.... OH YEAH
BABE, In the land of the witless, the half-wit is
king…THE “NO BULL” FORUM IS FULL OF KINGS & A
FEW QUEENS, IF YOU READ BETWEEN THE LINES…We
the willing, led by the unknowing, are doing the
impossible for the ungrateful. We have done so
much for so long that we are now qualified to do
anything with nothing…..WHAT DOES THAT MEAN? I’M
NOT SURE BUT IT SOUNDED GOOD….ANYWAY, I MUST
TELL YA, THINGS ARE GETTING STEAMY ON THE FORUM
THANKS TO MY POST ABOUT “WHO IS LOOKING FOR
LOVE?”….YO, GAG AT THIS, JOHN
ROMANO HOOKED UP WITH ONE OF
THE FITNESS GIRLS aka PRGIRL ON
THE MD FORUM AND THEY ARE NOW
A COUPLE…..YES YES YES, YOU CAN
NOW CALL ME CUPID.THANK YOU
VERY MUCH….BY THE WAY ROMANO
OWES ME A BIG FAT STEAK DINNER
FOR HIS NEWFOUND LOVE CONNEC-
TION AND YO, I’M HUNGRY & READY TO
COLLECT!!!!!…SO FAR THERE HAS BEEN
A FEW HOOK-UPS AND ONE REKINDLED
OLD FLAME…GEEZ, I’M FEELING ALL
WARM & FUZZY INSIDE…..FOR THE REST
OF YOU MOMOS I WILL TELL YOU THIS MUCH >>> ON THE
MD “NO BULL” FORUM, THERE ARE A BUNCH OF HOT
FIGURE/FITNESS & BODYBUILDING GIRLS LOOKING
FOR REAL ROMANCE SO IF I WERE YOU GUYS, I
WOULD GET MY ASS ON THE MD FORUM AND MEET
THE BABE OF YOUR DREAMS…
ANYWAY ENOUGH OF THAT SHIT, IT’S TIME FOR A
QUOTE FROM “THE MAN HIMSELF” DAVE
PALUMBO, TAKEN FROM HIS LEGENDARY Q&A
THREAD ON THE MD FORUM: “The problem with oral
steroids is that they’re not in your system for that
long. This creates UPS and DOWNS, mood swings,
acne breakouts (because of hormonal fluctuations
similar to what happens to women when they PMS),
and water retention”... Dave Palumbo…..UM DAVE,
68 MD
www.fantamag.com
SPONSORED THIS
MONTH BY:
By Gregg Valentino
AHH, THE ONLY PROBLEM I HAVE WITH ORALS IS, I’M
OUT OF THEM….EVERYONE KNOWS DAVE IS THE PRE-
CONTEST GURU SO HERE IS A QUESTION FROM ONE OF
THE MEMBERS WHO COMPETES…QUESTION: DAVE,
what would you recommend for a dyazide protocol from
Friday after pre-judging to the Saturday finals? ANSWER:
1/2 dyazide on Friday night before bed and another
1/2 dyazide on Saturday morning at 12
noon…SWITCHING CHANNELS FOR A MOMENT…..HERE
IS A QUESTION FOR DAVE BY A MEMBER WITH STEROID-
RELATED ACNE PROBLEMS…DAVE, I am planning on
using accutane at 40mg/day for the first 6 weeks and see
how it works before I increase it to 80mg/day. My question
is 1. Should I split the dosage? YES…2. Can I take 40mg at
once? YES…3. Can I run 40mg stanazolol(orally) with accu-
tane? SURE…..4. Do I need to use Liv.52 with accutane? I
wouldn’t in case it interacts with the efficacy of the
ACCUTANE. Believe me, having 1-2 alcoholic drinks
a night is a hell of a lot more toxic than 40mcg
Accutane….
ACNE IS A BIG PROBLEM FOR A LOT OF STEROID
USERS, THERE ARE EVEN A FEW PROS WHO ARE WALK-
ING ZIT FARMS…HEY ANOTHER FAMOUS BODY-
BUILDER, A BODYBUILDING LEGEND TALKS TO THE
MEMBERS EVERY DAY…WITH HIS WITTY COMMENTS
AND POSTS, SHAWN RAY ANSWERS LOTS OF QUES-
TIONS….HERE IS A SAMPLE OF A FAMOUS PRO INTER-
ACTING WITH THE MEMBERS….
Q: SHAWN, I’m really interested if you made
many friendships with bodybuilders when you
were competing.
A: I made a few friends but mainly on the amateur side
of the sport. Kevin Levrone was the closest, although
Flex was in and out of my camp based on his mood. I
never had it out for Flex, but loved to stick it to him
when I could because he was an emotional guy who didn’t
take criticism very well. That said, my friends were the
guys I grew up with. I never lived far from where I was
born, which helped keep me grounded. I only dealt with
most of the pros on an as-needed basis, friendships were
built, earned and respected in a non-confrontational, non-
combative way. Kevin Levrone and I never really discussed
BBing.
QUICK Q&A BETWEEN MEMBERS
AND SHAWN RAY
Q. How far out of a competition did you make a
posing routine?
A. 5 weeks
Q. How do you feel about doing high reps for leg
training?
www.musculardevelopment.com December 2008
 A. High Reps to me is anything over 20 reps! I routinely performed 12 to 15
reps per set on legs!
Q. Should I just stop training my abs in general?
A. That’s up to you. I personally trained my abs 3 days a week, 3 exercises for
30 reps per set.
Q. Did you practice the vaccum pose or just “have it?”
A. I practiced, which is what many of the youngsters fail to do these days and it
shows when I watch them pose.
Q. Thanks. When practicing the vaccum, did you totally
exhale and then suck your stomach in?
A. Correct!
OK THAT’S ENOUGH, I GOTTA RUN , ROMANO IS IN TOWN
AND I’M VERY HUNGRY FOR STEAK….I’LL SEE YOU ALL ON
THE BOARDS….UNTIL THEN I JUST WANNA SAY..Everyone
is entitled to be stupid but some people here are
abusing the privilege…FUCK OFF

Albert Einstein’s THEORY OF RELATIVITY >> “Put speed-training program

your hand on a hot stove for a minute and it seems that included sprint train-
like an hour….. Sit with a pretty girl for an hour, and ing, plyometrics, agility,
it seems like a minute. THAT’S relativity.”….SPEAKING and weightlifting three
OF PRETTY GIRLS I WOULDN’T MIND SITTING WITH MY days a week. Two years
HAND ON THIS PRETTY FORUM MEMBER FOR A later and a move from
MINUTE…OOOPS SHE IS ALREADY TAKEN, DAMN!!! …OH Minot AFB, North Dakota
YEAH BABE, AND SHE HAS THAT SEXY DARK GOTH to Dallas, Texas has led me
LOOK I DIG SO MUCH…OH YUM!!!!…THIS MONTH I PRE- to getting my airframe and
SENT YOU THE VERY SEXY … Wendy Hajik …. powerplant mechanic
QUESTION: Hey Wendy, Do you know karate? Cause, license, a personal training
your body is really kickin girl…… certification and a brand
Name: Wendy Hajik new path in the sport of
Forum Name: BlackWidowGirl bodybuilding. As of right
Age: 25 now, my main focus is on
Zodiac Sign: Capricorn the fitness division but I do
Hometown: New Berlin, WI intend on trying out figure
Height: 5’2” and bodybuilding at some
Measurements: 35-27-37 point. I am so new to this
Eyes: Brown and can’t wait to see where it
Off-Season Weight: 132 will lead me! There have been
Competition Weight: 125 so many people who have played integral roles in my jour-
Favorite Food: Anything Chocolate ney to my first competition. To Jodi
Favorite Junk Food: Chocolate-Covered Miller, my posing coach/competition
Chocolate advisor and true friend: Thank you
Favorite Quote: I would rather be hated so for all of your help and advice for
for who I am than loved for who I am getting me ready for my first time
not... onstage! To Isaac, my amazing
Favorite Makeup: Black eye shadow and boyfriend/trainer/nutritionist: Thank
black nail polish you so much for believing in me and
Favorite Body Part To Train: Legs seeing my potential. I love you
Your Best Asset (Body part): Legs always! This fun, new direction my
Future Plans/Goals: Make a living life has taken will finally give me an
through working out and being in outlet to focus my true desire for
shape. competition GJ!
After serving four years as a B-52 jet “Every girl should use what
mechanic in the Air Force, my fitness level Mother Nature gave her before
had decreased significantly. One random Father Time takes it
day, however, I got off of the couch and away.”…..THANK YOU WENDY, WEL-
went for a run Forrest Gump-style and COME TO THE MD FAMILY. JUST TO
found a new addiction. I quickly grew LET YOU KNOW, I’ve just moved you
bored of running and realized that chicks to the top of my “to do” list. ….OH
really should weight train. I joined a YEAH, BABE…SHE IS A HOTTIE.

December 2008 www.musculardevelopment.com MD 69

www.fantamag.com
musculardevelopment.com
“A WARRIOR DOESN’T PICK HIS BATTLES, A ing everything? Perspective. At that point, it wasn’t about
WARRIOR IS TOLD WHERE HIS BATTLES WILL BE. if my glass was half empty or half full; I am just grateful I
THAT’S WHERE HE GOES AND FIGHTS WITH have a glass.
HONOR”…IF THERE WAS EVER A WARRIOR IN BODY- The type of diet Nick Scott maintains: 1,500-
BUILDING, IT’S THIS NEXT GUY NICK SCOTT aka The 4,000 calories; 50% protein; 30% carbs; 20%
Beast ON THE MD “NO BULL” FORUM… THIS GUY HAS fat; for contest: 200-400g of protein; 50-150g
GONE THROUGH HELL AND NOW RULES THE STAGE OF carbs; 20-50g fat
LIFE, NOT TO MENTION WHATEVER BODYBUILDING CON- Nick Scott’s type of training is two days on, one
TEST HE ENTERS……NICK SCOTT IS LIVING PROOF OF day off, then a
MY FAVORITE Arnold Schwarzenegger QUOTE: “Your three days on,
struggles develop your strengths. When you go one day off
through hardships and decide not to surrender, that split. “I keep
is strength.” ….OH YEAH, BABE. my reps
Name: Nick Scott between 8-12
Forum Name: The Beast and working
Hometown: Ottawa, Canada sets 12-20,
Age: 26 depending on
Years Bodybuilding: Almost 3 years which muscle
Goal for the future: To bring more awareness to the group I’m
sport of wheelchair bodybuilding training.”
WORDS OF
WISDOM: I felt like I had lost every-
thing and was helpless. It was when I went back to the
gym at school, something snapped in me. I told myself
that if I couldn’t do a lot of things that I used to, the
one thing that I could do was be stronger than every-
one. And that’s when I started bench pressing again. It
wasn’t bench pressing that changed my mindset; it was
striving toward a goal.

Back in August of 1998 I was involved in an accident
that would forever change my life. The left front tire on
my vehicle blew out and rolled my vehicle five-and-a-
half times. I was ejected through the driver’s side win-
dow, and eventually collided with my vehicle in mid-air.
The outcome of these
unfortunate circum-
stances was a broken
back and a damaged
spine at T-12 and L-1—
requiring titanium rods to
be vertically bolted to my
spine. I was diagnosed
as paraplegic, and was
told that it would be physi-
cally impossible to ever
walk again. That
day a part
of me died;
yet at the
same time
another part
of me was
born. What’s
the one thing
you gain
from los-
Bodybuilding Achievements:
2008 Muscle Mayhem, First, Wheelchair, Kansas City, MO
2008 Wheelchair Nationals, Fourth, Heavyweight, Palm Beach
Gardens, FL
2007 Rocky Mountain Championship, “BEST MALE POSER”
Denver, CO
2007 Rocky Mountain Championship, First, Wheelchair, Denver, CO
2007 Debbie Kruck Classic, Second, Wheelchair, Daytona Beach, FL
2007 Caveman Classic, First, Wheelchair Mixed Pairs, St. Louis, MO
*1st Wheelchair Mixed Pair in Bodybuilding History!
2007 Caveman Classic, First, Wheelchair, St. Louis, MO
2007 USA Wheelchair Championship, First, Heavyweight, Metairie, LA
2007 Wheelchair Nationals, Third, Heavyweight, Palm Beach
Gardens, FL
2006 Rocky Mountain Championship, First, Wheelchair, Denver, CO
2006 Wheelchair Nationals, Second, Heavyweight, Palm Beach
Gardens, FL
***COMPETED AGAINST ABLE BODYBUILDERS AS A WHEELCHAIR
BODYBUILDER
2007 Kansas City Gold’s Classic, “BEST MALE POSER,”
Overland Park, KS
2007 Kansas City Gold’s Classic, Third Mixed Pairs, Overland Park, KS
“When one door of happiness closes, another
opens; but often we look so long at the closed
door that we do not see the one that has been
opened for us….HEY NICK, IT’S AN HONOR TO HAVE
YOU AS PART OF THE MD FAMILY, YOU ARE TRULY AN
INSPIRATION…..YOU ROCK!!!!!!!!

70 MD www.musculardevelopment.com December 2008

www.fantamag.com
www.fantamag.com

RESEARCH
Training
Should You Train
to Failure?
Bodybuilders are bombarded
with slogans such as, “No pain, no
gain,” and “You must burn to
grow.” Inspirational films, such as
the Rocky Balboa movies, reinforce
the concept that you can’t work hard
enough and that more is better. This
training philosophy accounts for the
popularity of “boot camp” workouts
and fitness challenges such as the
United States Secret Service 10-minute
One-Arm Kettlebell Snatch Test that
push people to absolute failure. Is fail-
ure training necessary for peak fitness
and is this type of training safe? Jeffrey
Willardson and colleagues from Eastern
Illinois University in Charleston, IL
found that training to failure was no
more effective for building muscle
endurance than a program with a fixed
number of sets and reps. Muscle ten-
sion and time under tension are two
critical factors for building muscle mass
and strength. Training to failure
reduces muscle tension to the point
where the extra work is no longer ben-
eficial. Failure training can also be dan-
gerous and even deadly because it can
destroy muscle tissue. This condition,
called rhabdomyolysis, releases the
muscle contents into the bloodstream,
which can cause kidney failure. The
popularity of failure training has trig-
gered a mini epidemic of rhabdomyoly-
sis in the United States. (International
Journal Sports Physiology Performance,
3: 279-293, 2008)
Janda Sit-Up
Builds Abs With
Less Stress On Hip
Flexors
Six-pack abs are the bodybuilder’s
Holy Grail. A basic challenge for ath-
letes is how to build the abdominal
muscles without injuring the back.
Many abdominal exercises, such as
straight-leg sit-ups, work the hip flexors
at the expense of the ab muscles (rec-
tus abdominis, internal and external
78 MD
By Steve Blechman and
Thomas Fahey, EdD
obliques, transversus abdominis). This makes the exercise less effective for target-
ing the abdominal muscles and puts excessive strain on the spine. Nearly 50 years
ago, therapists suggested that bent-knee sit-ups were superior to straight-leg sit-
ups because they minimized the activity of the hip flexor muscles. Unfortunately,
biomechanical scientists found that both straight-leg and bent-knee sit-ups pro-
duced unacceptable loads on the spine. Canadian scientists, led by Chad Workman,
found that the Janda sit-up maximized the load on the abdominal muscles while
minimizing the activity of the hip flexors. The Janda sit-up: Lie on your back with
knees bent and feet off the floor and calf muscles supported by a spotter. Do a
standard curl-up, while pushing down against the spotter’s hands and contracting
your hamstring and glute muscles. Contracting the hams and glutes (hip extensors)
inhibits the hip flexors from contracting— a phenomenon called reciprocal inhibi-
tion. The Janda sit-up is an effective way to build the ab muscles, while minimizing
the load on the spine. (Journal Strength Conditioning Research, 22: 1563-1569, 2008)
Chronic Weight Training Decreases
Short-Term Hormonal Responses To
Exercise
Anabolic hormones such as testosterone, growth hormone and IGF-1
decrease with age. Low levels of these hormones increase the risk of heart dis-
ease, type 2 diabetes, decreased muscle and bone mass, prostate cancer and
depression. Anabolic hormone loss also impairs metabolic health, promotes obe-
sity and decreases sexual performance. It is a serious public health issue that
robs men of their energy levels and quality of life. Intense weight training
increases anabolic hormone levels and has been suggested as a way of combat-
ing hormone decline in middle-aged men. Brazilian researchers, led by Eduardo
Cadore, found that total testosterone, free testosterone, dehydroepiandros-
terone, cortisol and sex hormone-binding globulin increased more in untrained
men than in trained men following an intense weight-training workout. Aging
men with low levels of testosterone and growth hormone can’t count on exer-
cise to boost hormone levels and might require hormone replacement therapy to
maintain optimal health. In a recent interview with Muscular Development,
Harvard urology professor Dr. Abraham Morgentaler, author of Testosterone for
Life (New York: McGraw Hill, 2009) commented, “While exercise and diet can
influence testosterone, it is doubtful that lifestyle changes alone will compen-
sate for extremely low levels. I urge my patients to exercise and eat healthy
diets because it makes them feel better and enhances overall health.” (Journal
Strength Conditioning Research, 22: 1617-1624, 2008)
www.musculardevelopment.com December 2008
www.fantamag.com

RESEARCH
Training
Training Volume
More Important
Than Intensity For
Glucose Uptake
After Weight
Training
Weight training increases muscle
mass and strength; it also boosts
metabolic health by improving blood
sugar regulation. Aerobic and resist-
ance training increase glucose (sugar)
uptake capacity following exercise.
Poor blood sugar regulation is linked
to the Metabolic Syndrome— a group
of symptoms that include hyperten-
sion (high blood pressure), type 2 dia-
betes, abdominal fat deposition, abnor-
mal blood fats, inflammation and
blood-clotting abnormalities. Glucose
uptake during recovery from exercise
is vital for restoring glycogen (stored
carbohydrate), which prepares the
body for future workouts. Paul
Luebbers from Emporia State
University and colleagues found that
training volume influenced glucose
uptake during recovery from weight
training more than training intensity.
They infused small amounts of glucose
continuously after high and low inten-
sity weight-training programs of the
same volume (total work). The study
showed that high and low intensity
weight-training programs could
improve blood sugar metabolism.
People can benefit from many types of
weight training; it is an important
technique for promoting metabolic
health and improving the quality of
life. (Journal Strength Conditioning
Research, 22: 1094-1100, 2008)
Eccentric Exercise
Less Stressful In
Trained People
Muscle soreness is most often
associated with eccentric exercise—
muscle contractions that occur as the
fibers lengthen. Examples include
walking or running downhill and low-
ering the weight to the chest during
80 MD
a bench press (negatives). Muscles
can exert more force eccentrically
(lengthening contractions) than con-
centrically (shortening contractions),
so muscle soreness and injury is more
common in exercises involving eccen-
tric contractions. Muscles increase in
strength and size largely by repairing
small injuries to the muscle fibers,
and adapting by adding muscle pro-
tein so that similar loads are less
stressful in the future. Kyle Hackney
and co-workers from Wayne State
University in Detroit found that crea-
tine kinase (a marker of muscle injury
and inflammation) and resting energy
expenditure were higher in untrained
people than in trained people in the
days following an intense weight-
training workout. The program,
designed to induce muscle soreness,
involved 8 sets of 6 repetitions for
eight exercises. The training cadence
was 1 second for each concentric con-
traction and 3 seconds for each
eccentric contraction. The study
showed the weight-trained people
adapted to intense muscle contrac-
tions and developed protection
against potentially damaging exer-
cise. Conversely, muscle damage and
the resulting repair process were
greater in untrained people. (Journal
Strength Conditioning Research, 22:
1602-1609, 2008)
Dehydration Does
Not Increase
Muscle Damage
Following Intense
Weight Training
High-volume training programs,
such as “boot camp” and high-rep to
failure workouts, increase the risk of
muscle damage. Extensive muscle
injury can lead to rhabdomyolysis
that involves leakage of muscle chem-
icals such as myoglobin and creatine
kinase into the bloodstream, which
can cause kidney failure. Treatment
involves infusing fluids intravenously.
It seems reasonable that fluid (hydra-
tion) status would influence the reac-
www.musculardevelopment.com December 2008
www.fantamag.com
By Steve Blechman and
Thomas Fahey, EdD
tion to intense exercise that damages
muscle tissue. Linda Yamamoto from
the University of Connecticut at
Storrs and co-workers found that
hydration status had no effect on
myoglobin or creatine kinase (two
markers of muscle damage) following
intense weight training (squats, 6
sets of up to 10 reps). The test sub-
jects completed the workout while
dehydrated, normally hydrated and
overhydrated. The researchers con-
cluded that dehydration did not con-
tribute to muscle damage during
intense weight training. (Journal
Strength Conditioning Research, 22:
1387-1393, 2008)
Electrical
Stimulation
Increases Growth
Hormone And
Causes Muscle
Damage
Electrical muscle stimulation
(EMS) has fascinated athletes and sci-
entists for more than 100 years. It
looks like the lazy man’s dream exer-
cise machine: You attach electrodes
to your muscles, sit back, and let the
machine do the work. Scores of stud-
ies found that while EMS increased
muscle strength and size following
surgery or injury, it was less effective
than traditional volitional exercise for
increasing muscle fitness in athletes.
Marc Jubeau and colleagues from the
University of Bourgogne in Dijon,
France found that EMS increased
growth hormone, creatine kinase (a
marker of muscle damage), and mus-
cle soreness more than a similar
amount of volitional exercise.
Anabolic hormones and metabolic
stress stimulate muscle growth and
strength. Electrical muscle stimula-
tion caused changes within the mus-
cles that could enhance training
gains. EMS might be a valuable
adjunct training method when com-
bined with traditional weight-training
exercises. (Journal Applied
Physiology, 104: 75-8 81, 2008)

RESEARCH
Fat Loss
The Skinny on the
Mediterranean
Diet
The Mediterranean diet— high in
olive oil, lean meats, fish, fruits, veg-
etables and red wine— promotes
longevity and reduces the risk of heart
disease, some types of cancer, and
blood vessel inflammation. The diet
might also combat obesity, but
what’s the evidence? A review of
literature by Genevieve Buckland
from the Catalan Institute of
Oncology in Barcelona, Spain and
colleagues found 21 studies that
examined the link between obesity
and the Mediterranean diet. While
only half the studies showed that peo-
ple following the diet were less likely
to be obese, no study showed that the
Mediterranean diet promoted weight
gain. In fact, in long-term studies, peo-
ple following the diet were 29 percent
less likely to become obese. Cross-sec-
tional studies showed a 51 percent
reduced risk for becoming over-
weight or obese. Several interven-
tion studies (i.e., subjects followed
the Mediterranean diet to lose
weight) showed weight
losses of more than 30
pounds. The diet may prevent
weight gain because of its low
energy density, low glycemic load
(lower in simple sugars), and high
water content. The diet is low in satu-
rated and trans fats and high in
monounsaturated fats, which might
have health benefits. (Obesity
Reviews, in press, published online
June 10, 2008)
People Living in
Mediterranean
Countries are
Getting Fatter
The Mediterranean diet promotes
longevity and prevents heart disease
and obesity. However, people living in
Mediterranean countries are getting
fatter because many are hooked on
fast foods and no longer consume tra-
ditional diets. However, they’re still
88 MD
thinner than the average American. A
study by Abu Mourad and co-workers
from the University of Crete School of
Medicine combined the results of 102
studies on obesity rates in 21
Mediterranean countries (European,
Middle Eastern, African) conducted
between 1997 and 2007. The study
showed that 20 percent of adult males
and 25 percent of adult females living
in Mediterranean countries were
obese, compared to 33 percent of
Americans. Only 10 percent of
Mediterranean kids were obese com-
pared to 17 percent in the United
States. European children living in
Mediterranean countries were more
obese than kids from Mediterranean
countries in Africa or the Middle East.
Obesity rates increased alarmingly in
the European parts of the
Mediterranean and coincided with
decreased levels of physical activity.
As in America, health experts recom-
mend that people should do more exer-
cise and eat healthier foods. Perhaps
they should return to the
Mediterranean diet. (Obesity Reviews,
9:389- 399, 2008)
www.musculardevelopment.com
www.fantamag.com
By Steve Blechman and
Thomas Fahey, EdD
Obese Young Men
Have Erection
Problems
Fitness and metabolic health are
the keys to good sex because they
provide physical and mental benefits.
Metabolically fit men can control blood
flow to the penis that gives them erec-
tions on demand, staying power for
prolonged, wild sex and hormone
regulation that maximizes desire,
instills confidence, but maintains
control. A study of young men (aged
20-45) living in Denmark showed that
obesity increased the risk of erectile
dysfunction (ED) by 274 percent.
Obesity was defined as a body mass
index (BMI) of 30 or more (BMI is a
measure of the proportion of height to
weight). Surprisingly, ED was more
prevalent in obese non-smokers than
smokers. Obesity was not related to
premature ejaculation, retarded ejacu-
lation or problems with sexual desire
(libido). Abdominal obesity is an
important sign of poor metabolic
health and sexual dysfunction. Men
who have big guts often have insulin
resistance, which is a sure sign of
poor blood flow control to the penis,
reduced testosterone levels, poor
physical fitness and a host of health
problems that increase the risk of
heart attack, stroke and some types
of cancer. Diet and exercise are the
keys to reducing abdominal fat,
improving metabolic health and boost-
ing sexual performance. (Journal Of
Sexual Medicine, 5:2053–2060, 2008)
Growth Hormone
Amps Up Fat
Illustrated by Jerry Beck/www.ironasylum.com
Breakdown During
Fasting
Many people go cold turkey by fast-
ing when trying to lose a lot of weight.
Anyone who’s ever taken growth hor-
mone supplements knows that the
hormone is an incredible fat burner.
Researchers from the University of
Michigan, led by Alla Sakharova, found
that growth hormone plays a central
December 2008

RESEARCH
Fat Loss
role in fat burning during fasting.
During a two-day fast, growth hor-
mone increased by 400 percent, fat
breakdown increased by 100 percent
and insulin decreased by 80 percent.
They measured the effects of growth
hormone on fat breakdown by block-
ing growth hormone production by
about 65 percent with a drug called
growth hormone releasing hormone
(GHRH). Preventing growth hormone
release during fasting with GHRH
wiped out the increased rate of fat
breakdown. They concluded that
growth hormone plays a limited role
in fat turnover when people follow
normal feeding schedules, but plays a
major role in fat breakdown during
fasting. (Journal Clinical
Endocrinology Metabolism, 93:2755 –
2759, 2008)
Ketogenic Diets
Suppresses IGF-1
Levels
The body produces ketones, such
as acetone, acetoacetate, and beta-
hydroxybutyrate, during low calorie
intake and carbohydrate restriction.
Low-carbohydrate diets— sometimes
called ketogenic diets— are more
effective than low-calorie, mixed- or
high-carbohydrate diets for short-term
weight loss. The brain and nervous
system use mainly glucose (blood
sugar) as fuel but can also use
ketones when carbs are unavailable.
Ketones, however, suppress the
appetite center in the brain, which
might explain why low-carb diets
cause rapid weight loss. Ketones
cause an improved sense of well-
being and produce mild euphoria.
Ketogenic diets have been used to
suppress epileptic seizures since the
1920s. A study from the Karolinska
University Hospital in Stockholm,
Sweden showed that ketogenic diets
slowed growth rates and suppressed
IGF-1 levels in children with epilepsy.
IGF-1 is a powerful anabolic hormone
produced mainly in the liver in
response to growth hormone release.
Many bodybuilders follow ketogenic
90 MD
diets to promote fat loss. These diets
might also inhibit IGF-1 production in
healthy bodybuilders, which might
compromise gains in muscle mass and
strength. (Epilepsia, in press; pub-
lished online August 2008)
Weight Loss
Decreases
Biologically Active
Testosterone
Gains in muscle mass and strength
depend on adequate blood levels of
testosterone. Studies by Shalender
Bhasin (now at Boston University) and
colleagues such as Tom Storer
showed that muscle mass increased
in direct proportion to testosterone
levels. A significant portion of testos-
terone is bound to serum hormone-
binding globulin (SHBG) and is
unavailable for anabolic activities,
such as synthesizing muscle protein.
SHBG increases with age, which par-
tially explains why aging men gradu-
ally lose muscle mass, even though
their total testosterone levels remain
within the normal range. A review of
literature conducted by scientists from
the Laval University Medical Research
Center in Quebec, Canada concluded
that SHBG increases during weight
loss, particularly in obese people. The
increases are greater in women than
men. One study found that high-pro-
tein diets prevent increases in SHBG
better than high-carbohydrate diets.
However, during weight loss, changes
in SHBG are independent of dietary
composition. The study showed that
these hormone changes are most sig-
nificant during pronounced weight
loss. Bodybuilders should attempt to
lose fat gradually so they can main-
tain higher levels of biologically active
free testosterone and preserve muscle
mass. (Nutritional Reviews, 66:506
516, 2008)
Do Dairy Foods
Promote Fat Loss?
High calcium and dairy food intake
are linked to lower bodyweight and
www.musculardevelopment.com
www.fantamag.com
By Steve Blechman and
Thomas Fahey, EdD
total fat. This association is highly
controversial, but prompted many
people to eat more dairy products.
Angelo Tremblay and colleagues from
Laval University in Quebec, Canada,
in a review of literature, concluded
that calcium and dairy food intake
influence weight loss, particularly dur-
ing calorie-restricted diets. He made
several observations:
• Most people do not consume the
recommended amount of calcium in
their diets. Conversely, high sugar
soft drink consumption has increased
300 percent in the last 10 years.
• Several large, well-controlled studies
showed that low calcium and dairy
intake are linked to increased body fat
and adults.
• Low-calcium intake is an excellent
predictor of excess body fat and
weight in children.
• Low-calcium consumers lose weight
when they supplement dairy foods
and calcium.
• During calorie-restricted diets, con-
suming dairy foods preserves muscle
mass.
• Inadequate calcium intake increases
the risk of the Metabolic Syndrome,
which includes symptoms such as
high blood pressure, insulin resist-
ance, abdominal obesity, inflamma-
tion, abnormal blood fats and blood-
clotting abnormalities.
• Calcium supplements improve blood
fat profiles and decrease abdominal
fat deposition.
• Increased calcium intake promotes
fat cell death.
• High calcium intake increases levels
of uncoupling proteins in cells, which
increase the rate that the body burns
calories.
• High calcium intake increases fat
excretion in the feces and increases
post-meal fat use.
• Inadequate calcium intake promotes
hunger.
• Dairy products contain high-quality
proteins that help suppress appetite.
They concluded that we need more
long-term studies to determine the role
of dairy products in promoting weight
control, but that most data support the
value of these foods in fighting fat.
(Obesity Reviews, 9: 428-445, 2008)
December 2008
 RESEARCH
Health
Strength Linked to
Longer Life
Get strong if you want to live longer.
Most exercise recommendations men-
tion muscle strength as an after-
thought. Aerobic exercise strengthens
the cardiovascular system, protects the
heart and blood vessels from disease,
and reduces the risk of heart attack
and heart-related sudden death. A 19-
year long study of 8,762 men age 20 to
80 conducted at the Karolinska
Institute in Sweden found that
men with the highest levels of
strength were less likely to die
each year from heart disease,
cancer, or any other cause.
The men received medical
exams and physical fitness
tests during the 1980s and
their status was reevalu-
ated nearly 20 years
later. Greater strength
reduced the risk of
death from all causes by
32 percent, 50 percent
from heart attack and 32
percent from cancer com-
pared to the weakest one-
third of the men. Increasing
strength might make you live
longer and increase the quality of life.
Weight training should not be a substi-
tute for aerobic exercise— you should
do both. (British Medical Journal, 337:
a439 2008)
Nasty Side Effects
from Blocking
Testosterone in
Prostate Cancer
Prostate cancer treatment often
involves blocking testosterone with
drugs such as leuprolide (Lupron,
Viadur, Eligard), goserelin (Zoladex) and
triptorelin (Trelstar). While these drugs
often reduce prostate cancer size, their
side effects are often worse than the
disease itself. A review of literature by
Dr. Shehzad Basaria from Johns Hopkins
University School of Medicine concluded
that while the drugs increased survival
98 MD
time in some men, they usually caused
complications such as bone and muscle
loss, erectile dysfunction, loss of sex
drive, breast tissue development and
abdominal fat deposition. Treatment
increased the risk of depression, poor
blood sugar regulation, high cholesterol,
hypertension (increased resting blood
pressure), blood-clotting abnormalities,
blood vessel inflammation and type 2
diabetes. Testosterone suppression also
increased the risk of death from heart
disease. For men suffering
from prostate cancer,
suppressing testos-
terone might be like
throwing the baby out
with the bathwater.
(Journal Andrology,
29:534- 539, 2008)
Heated
Seats Bad
For Fertility
The heated car seat is the ultimate
symbol of American decadence and
opulence. It could be reducing fertility
rate of an entire generation of affluent
young men. German researchers, led by
Dr. Andreas Jung, showed that men
using heated seats for 90 minutes
experienced an increase in scrotum
temperature, which has been linked to
decreased sperm count and quality.
They also found that sitting in the
same spot for prolonged periods raised
the temperature of the scrotum. The
ideal scrotal temperature is slightly
www.musculardevelopment.com
www.fantamag.com
By Steve Blechman and
Thomas Fahey, EdD
below normal body temperature (98.6°F
or 37°C). The researchers did not meas-
ure the effects of heated car seats on
sperm production quality, so it’s diffi-
cult to determine their long-term
effects. Over the years, researchers
have speculated about other practices
that might increase scrotal tempera-
ture, such as wearing cotton briefs and
sitting in hot tubs. The take-home mes-
sage is don’t let your sack get too hot.
(Fertility Sterility, 90: 335-339, 2008)
Sleep Loss Causes
Inflammation
Inflammation is the body’s
response to injury and cellular disrup-
tion. It is linked to heart disease, dia-
betes and cancer. Physicians routinely
screen for inflammation with blood
tests such as C-reactive protein and
nuclear factor (NF)-KB. A study from
UCLA found that disturbed sleep,
even for a few hours, triggered inflam-
mation in the body’s cells and organs.
The scientists found that (NF)-KB lev-
els were lower after a good night’s
sleep compared to partial sleep depri-
vation, in which people stayed awake
between 11 p.m. and 3 a.m. Sleep
deprivation is linked to a variety of
health problems including obesity,
heart disease, arthritis, and some can-
cers. America is a high-stress society
in which most people don’t get
enough sleep. We could be paying for
it with our health. (Biological
Psychiatry, 64: 538-540, 2008)
Weight Training
Improves Blood
Vessel Health in
Illustrated by Jerry Beck/www.ironasylum.com
Aging Men
Healthy blood vessels are essential
for preventing heart disease, stroke,
diabetes and optimizing sexual per-
formance. Blood vessels secrete a
chemical called nitric oxide that regu-
lates blood flow. Aerobic exercise
increases blood vessel health and
nitric oxide production. Weight train-
ing increases muscle mass and
December 2008
 RESEARCH
Health
strength, but is linked to increased
blood vessel stiffness, which could
decrease nitric oxide secretion and
impair health. Japanese researchers
found that weight-training increased
nitric oxide release by nearly 100 per-
cent in 64-year-old men without
increasing arterial stiffness. Weight
training may be the most important
exercise for older adults. It improves
metabolic health and increases muscle
and bone strength that enhance the
quality of life. (British Journal Sports
Medicine, 40:867-869, 2006)
New Surgery for
Gynecomastia
Gynecomastia is the development
of female-like breast tissue in men
caused by elevated estrogen levels. A
portion of testosterone is converted
naturally to estrogens by a process
called aromatization. Gynecomastia is
common in bodybuilders who use ana-
bolic steroids and in adolescents with
surging testosterone levels because a
portion of the male hormone is con-
verted to estrogen. The condition is
extremely embarrassing and distress-
ing to young men. While liposuction
can help some men, serious cases
often require extensive breast and
skin surgery. In the past, most plastic
surgeons used the same procedure
they used for female breast cancer
patients, which cause scarring and
abnormal shaping of the breasts and
nipples. Egyptian scientists described
a surgery for gynecomastia called the
horizontal ellipse method that resulted
in minimal scarring and better breast
shape and symmetry compared to
other surgical methods. The best strat-
egy is to avoid getting gynecomastia
in the first place. (Aesthetic Plastic
Surgery, 32: 795-8 801, 2008)
Low Testosterone
Linked To
Declining Health
Low testosterone (T) levels
increase the risk of heart disease, type
2 diabetes, muscle and bone loss,
prostate cancer, and depression. It
100 MD
By Steve Blechman and
Thomas Fahey, EdD
also impairs metabolic health, pro-
motes obesity, and decreases sexual
performance. It is a serious public
health issue that robs men of energy
levels and quality of life. A study from
the New England Research Institute
and Massachusetts General Hospital
in Boston on men 30-79 years of age
found that low testosterone levels
increased the risk of Metabolic
Syndrome in a wide variety of racial
and ethnic groups. The Metabolic
Syndrome is a group of symptoms that
include high blood pressure, abnormal
blood fats, inflammation, poor blood
sugar regulation, abdominal fat depo-
sition and blood clotting abnormalities.
Low blood testosterone is an impor-
tant marker of poor metabolic health
and should be a standard measure-
ment in aging men. (Journal Clinical
Endocrinology Metabolism, 93:3403-
3410, 2008)
Does Spinal
Manipulation
Stimulate Muscle
Growth and
Repair?
Many bodybuilders see chiroprac-
tors to treat back and neck pain.
Treatment typically involves spinal
manipulation that reduces pressure
on sensitive spinal nerves and
reduces symptoms. A study from the
McTimoney College of Chiropractic
in the United Kingdom suggested
that spinal manipulation might have
benefits beyond changing the posi-
tions of spinal bones. Spinal manipu-
lation causes rapid stretching of the
muscles in the neck and back. This
might increase the activity of the
gene regulating IGF-1, a powerful
muscle growth factor that promotes
muscle growth and repair of muscles
and nerves. They provided only cir-
cumstantial evidence for this
hypothesis, so we need more
research before we can say that
spinal manipulation influences nerve
and muscle metabolism. (Medical
Hypotheses, in press; published
online in July 2008)
www.musculardevelopment.com December 2008
www.fantamag.com

RESEARCH
Supplements
Cinnamic Acid
Improves Blood
Sugar Regulation
Some of the simplest foods are some-
times the healthiest. Cinnamon is a pop-
ular kitchen spice used to flavor oat-
meal, desserts, coffee and hot chocolate.
It also promotes insulin metabolism and
improves blood sugar control. Its active
ingredient is cinnamic acid, which is
also found in fruits, vegetables and
flowers. Thai researchers found that
adding cinnamic acid to cultured pan-
creatic cells (the pancreas secretes
insulin) increased insulin release by
as much as 300 percent. In humans,
Swedish scientists found that includ-
ing 6 grams of cinnamon in rice pud-
ding reduced blood sugar and
delayed emptying of the pudding
from the stomach without affecting
hunger. Cinnamon contains antioxi-
dants called phenols that decrease
inflammation and promote blood ves-
sel health. Even small doses of cinna-
mon were helpful. People who ate 1
gram of cinnamon per day— about a
half teaspoon— for 40 days showed
reduced blood sugar, triglycerides (blood
fats), LDL cholesterol (the bad choles-
terol), and total cholesterol. Including
cinnamon in the diet might reduce the
risk of heart disease and diabetes.
Bodybuilders would benefit by sprin-
kling a teaspoon of cinnamon on their
oatmeal at breakfast. (Journal
Agricultural Food Chemistry, 56:
7838–7844, 2008; American Journal
Clinical Nutrition, 85:1552–1556, 2007)
Pycnogenol
Reduces Knee
Arthritis Pain
Pycnogenol is a plant extract from
the bark of the maritime pine tree that
grows in southwestern France. It sup-
presses inflammation, strengthens con-
nective tissue and increases nitric oxide
secretion— an important chemical for
blood flow regulation. Pycnogenol stud-
ies show that the supplement might be
useful for treating menstrual cramps,
erectile dysfunction and muscle cramps.
108 MD
Peter Cisár from the Comenius
University School of Medicine in
Bratislava, Slovakia and colleagues
found that Pycnogenol reduced pain in
people suffering from knee arthritis. One
hundred people were given 150 mil-
ligrams of Pycnogenol or a placebo (fake
Pycnogenol) per day for three months.
Pain decreased gradually throughout
the study without side effects. By the
end of the study, pain decreased by 40
percent; 38 percent of the subjects were
able to reduce their dosage of nons-
teroidal anti-inflammatory drugs (e.g.,
Advil); 38 percent reported less stiffness
and 52 percent reported improved phys-
ical function. Pycnogenol appears to be
a safe supplement. Side effects include
headache, gastrointestinal discomfort,
nausea, dizziness and allergic reactions.
In diabetics, it could theoretically inter-
fere with blood sugar control, but this
side effect has not been reported in the
scientific literature. Pycnogenol appears
to be a useful and safe supplement for
bodybuilders. (Phytotherapy Research,
22: 1087–1092, 2008)
Green Tea Extract
Reduces the Load
on the Heart
Green tea extract (GTE) is a popular
weight-loss supplement that also
improves blood vessel health and blood
sugar regulation. It is not a magic bullet
that instantly improves metabolic
health, but it helps. Scientists speculate
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By Steve Blechman and
Thomas Fahey, EdD
that chemicals in the supplement called
catechins, particularly epigallocatechin-
3-gallate, help enhance metabolic
health, fight free radical formation and
decrease fat. Green tea extract
enhances the health of the endothelium
(the inner lining of blood vessels), which
decreases resistance to blood flow and
reduces blood pressure. A study led by
Italia Papparella from the University of
Padova in Italy showed that GTE
reduced blood pressure and prevented
heart enlargement in rats by altering
free radical metabolism. Free radicals
are highly reactive chemicals produced
naturally during metabolism that are
linked to aging, immune system
breakdown, heart disease and cancer.
Other studies found that GTE slowed
cell death in cell cultures and promoted
recovery after a heart attack or stroke.
An 11-year study of more than 40,000
Japanese adults found that people
who drank the largest amount of
green tea had reduced death rates
from all causes and from cardiovas-
cular disease compared to people who
didn’t drink green tea. Green tea
extract looks like an excellent supple-
ment that promotes metabolic health
and speeds weight loss. (Journal
Nutrition, 138: 1596–1601, 2008;
American Journal Clinical Nutrition, 87:
778–784, 2008)
Caffeine Boosts
Repeated Sprint
Performance
Caffeine is an effective supplement
for increasing strength and power. It is
currently legal in Olympic sports, but
restricted in college and high school ath-
letics. Most studies show that caffeine,
Illustrated by Jerry Beck/www.ironasylum.com
even in moderate doses, boosts perform-
ance in high-intensity and endurance
sports, reduces fatigue, improves con-
centration, and enhances mental alert-
ness. Many bodybuilders take caffeine
supplements before workouts to
increase training intensity and energy
levels. Scientific studies disagree on the
effectiveness of caffeine as a perform-
ance-enhancing supplement during
high-intensity exercise. A British study
led by Mark Glaister from St. Mary’s
December 2008

RESEARCH
Supplements
University College showed that caffeine
(average of 385 milligrams) increased
performance during repeated short
sprints (12 X 30-meter sprints repeated
at 35-second intervals). Caffeine boosted
peak sprint performance by 0.06 sec-
onds compared to a placebo (fake caf-
feine), an improvement of 1.4 percent.
Caffeine also delayed fatigue during the
workout by 1.2 percent. Caffeine didn’t
make the sprints seem any easier (per-
ceived exertion), but it increased heart
rate more than the placebo. Caffeine
had only a small effect on repeated
sprint performance. However, it could
mean the difference between winning
and losing. (Medicine Science Sports
Exercise, 40: 1835–1840, 2008)
CRN Issues DHEA
Marketing
Guidelines
Dehydroepiandrosterone (DHEA) is
produced naturally in the adrenal
glands, gonads, fat and skin. It is even-
tually converted to androstenedione,
testosterone and estrogens. It is a pop-
ular anti-aging supplement. The
Tanushimaru Study (J Amer Geriatr
Soc, 56 (6), 2008) found that low levels
of DHEA were linked to reduced lifes-
pan and men with the highest levels
lived longer. Unfortunately, DHEA is
caught up in the political steroid frenzy
that grips many of our politicians (who
should have more important things to
worry about). Some supplement mak-
ers have marketed the supplements as
alternatives to anabolic steroids.
Several bills were introduced in
Congress to limit the sale of the sup-
plement. The Council for Responsible
Nutrition (CRN), a trade association
that represents the food supplement
industry, issued advertising guidelines
to its members that prohibit marketing
DHEA as an anabolic supplement and
targeting young people under age 18.
DHEA does not improve athletic per-
formance or increase testosterone lev-
els in low doses (25 to 100 milligrams).
However, it will increase testosterone
levels in very high doses (greater than
800 milligrams), but will also increase
estrogen levels and have the same side
110 MD
effects as anabolic steroids. (The Tan
Sheet, August 11, 2008)
CLA Needs D6D to
Promote Fat Loss
Conjugated linoleic acid (CLA) is a
popular supplement with bodybuilders
because it cuts abdominal fat and
reduces inflammation linked to insulin
resistance, diabetes, and poor sexual
performance. CLA is a fatty acid found
in beef and dairy fats and is also avail-
able in higher concentrations in CLA
supplements. Most animal studies, but
only 50 percent of human studies, found
that CLA reduced body fat. We can infer
from this that there might be respon-
ders and non-responders to the supple-
ment. A University of Nebraska study
led by Kimberly Hargrave-Barns showed
that CLA-triggered fat loss depends on
an enzyme called alpha-6-desaturase
(D6D). Genetics and environmental fac-
tors influence D6D activity and the
capacity of CLA to promote fat loss.
These include aging, smoking, insulin
resistance, inadequate intake of vitamin
B6, magnesium, and zinc; poor metabol-
ic health, and high intake of saturated
and trans fats. People who are geneti-
cally prone to obesity, such as the Pima
Indians, also have lower levels of D6D.
This study sends an important message:
a drug or supplement that works in one
person might not work in another.
(Obesity, in press; published online July
24, 2008)
Weight Training,
Creatine and CLA
Slow the Aging
Process
Muscle mass, strength, and muscle
cell function decrease with age. Aging
causes loss of functional motor units
(nerve and muscle cells), abnormal mito-
chondria (cell energy centers), nerve cell
death and DNA destruction. Gradually,
muscle cells lose the ability to repair
damage, which causes further deteriora-
tion in muscle function. Weight training
can partially restore lost muscle function
in older adults. Mark Tarnopolsky and
Adeel Safdar from McMaster University
www.musculardevelopment.com
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By Steve Blechman and
Thomas Fahey, EdD
in Canada, in a review of literature, con-
cluded that the combination of weight
training and creatine monohydrate gen-
erated satellite cells that had the char-
acteristics of young muscle. The satellite
cells are integrated into the old muscle,
which reverses many of the effects of
aging. Adding conjugated linoleic acid
supplements helps decrease body fat
and increase lean mass. Creatine sup-
plementation combined with weight
training increases muscle nuclei (the
genetic centers of cells), which also has
the effect of making muscles “younger.”
They concluded that the combination of
weight training, creatine monohydrate,
and CLA has important anti-aging
effects, but it is not known how long
these changes can be maintained.
(Applied Physiology Nutrition
Metabolism, 33: 213 – 227, 2008)
Creatine Is Safe For
Soccer Players
Creatine is one of the most popular
sport supplements on the planet. It
increases muscle mass, strength, and
performance in some high-intensity
sports. Creatine has few reported side
effects. High doses (i.e., greater than 20
g per day) cause large increases in
blood formaldehyde levels, which can be
toxic to the kidneys and the cells lining
the blood vessels. Carlos Ohanian from
the University of Uruguay and co-work-
ers found that soccer players who took
creatine for 56 days experienced no
changes in blood or urinary health mark-
ers. Fourteen soccer players were
assigned to either a creatine or placebo
(fake creatine) group. The creatine
group took 15 grams per day of creatine
for seven days and 3 grams per day for
49 days. Only the creatine group gained
weight during the study. Creatine
kinase (a marker of muscle damage)
increased and uric acid (a marker of
amino acid metabolism) decreased in
the creatine group, but the changes
were more likely due to training than
the supplement. Creatine appears to be
safe for short-time use, but we still need
more detailed research on the long-term
safety and effectiveness of this supple-
ment. (British Journal Sports Medicine,
42: 731-735, 2008)
December 2008

RESEARCH
Nutrition
Weight Training
and Creatine
Increase Muscle
IGF-1
Muscle growth requires
muscle tension, anabolic
hormones, amino acids and
energy. Creatine monohy-
drate stimulates muscle
growth by increasing mus-
cle creatine phosphate (an
important energy source),
promoting creatine phos-
phate resynthesis during
exercise, optimizing cell
water levels, increasing
satellite cell activity (impor-
tant for cell repair and growth)
and initiating protein synthesis in
the cells. IGF-1 is an important anabol-
ic hormone that is produced mainly in
the liver in response to increased
growth hormone levels. It is also pro-
duced in the muscle cells themselves.
A Canadian study from the University
of Regina showed that weight training
(eight weeks) increased muscle IGF-1
levels by 54 percent and that the addi-
tion of creatine (0.2g of creatine mono-
hydrate per kilogram lean mass per
day) increased it by an additional 24
percent. Creatine supplements
increased muscle creatine levels more
in vegetarians than in meat eaters, but
the increases in IGF-1 were not influ-
enced by diet. Weight training and cre-
atine monohydrate supplements
increase muscle IGF-1 levels, which
promote muscle protein synthesis and
increase muscle size and strength.
(International Journal Sports Nutrition
Exercise Metabolism, 18: 389-398, 2008)
Milk Peptides
Lower Blood
Pressure
Hypertension (high blood pressure)
is one of the leading risk factors of heart
attack and stroke. While high blood
pressure runs in families, people can
decrease the risk through weight con-
118 MD
trol, exercise, reducing
salt and alcohol consumption, and eat-
ing more fruits and vegetables. Chinese
researchers, pooling the results of 12
studies using a statistical method called
meta-analysis, found that the consump-
tion of milk peptides reduced systolic
and diastolic blood pressure. Milk pep-
tides are groups of amino acids formed
during the digestion of milk. Examples
include whey and whey isolates. Milk
peptides reduced blood pressure best in
people with hypertension or pre-hyper-
tension (blood pressure greater than
130/80). The effects of dairy consump-
tion on obesity and blood pressure are
extremely controversial and require fur-
ther study. (Nutrition, 24:933-940, 2008)
Chicken Extract
Improves Muscle
Control
Tony Soprano whacked Paulie in
New Jersey and stuffed him in the
trunk of his car. He drove to a secluded
area to get rid of the body but found
that the corpse was contorted and stiff
when he tried to remove it from the
trunk. Paulie had gone into rigor mortis
because calcium buildup contracted
muscles throughout his body. The dead
body no longer had the energy to pump
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By Steve Blechman and
Thomas Fahey, EdD
the calcium out of the muscles, so they
remained contracted. Calcium is the
trigger for muscle contractions.
Physically fit people can
release and store calcium
efficiently, which allows
rapid muscle contractions
and relaxation. Poor calcium
control causes fatigue and
decreased muscle strength and
power. Japanese researchers, in a
study on rats, found that
feeding chicken breast
extract for five weeks
improved muscle calcium
metabolism regulation
(i.e., Ca2+-ATPase activity)
following a 2.5-minute intense
sprint exercise. The treated ani-
mals showed 15 percent and 45
percent increases in muscle carnosine
and anserine levels, which are impor-
tant for calcium metabolism. It is not
known whether these results apply to
humans or how much chicken you
would have to eat to slow fatigue.
Chicken Nuggets are Olympic sprint
sensation Usain Bolt’s favorite food; per-
haps he’s on to something.
(International Journal Sports Nutrition
Exercise Metabolism, 18: 399-411, 2008)
Moderate Protein
Intake Plus
Exercise Promotes
Weight Loss
Increased protein intake helps peo-
ple lose weight, but can you get too
much of a good thing? The United
States Department of Agriculture rec-
ommends that proteins make up 15
percent of the total calorie intake.
Increasing protein intake to 40 percent
of the total calories promotes weight
loss. Chronically high protein intake,
however, can have metabolic side
effects such as elevated levels of uric
acid, which increase the risk of heart
disease, kidney disorders and gout.
Paul Arciero and colleagues from
Skidmore College in New York found
that moderate protein intake (25 per-
cent of total calories) and exercise (aer-
December 2008

RESEARCH
Nutrition
obics plus weights) had similar effects
on body composition (weight, body mass
index, waist circumference), metabolic
health (insulin sensitivity, blood fats, lep-
tin) and muscle growth factors (IGF-1,
IGFBP-1). This study showed that mod-
erate-protein diets plus exercise pro-
duced the same effects in obese, seden-
tary people as high-protein diets plus
exercise. (Metabolism, 57:757-765, 2008)
Green Tea Extract
Improves
Metabolic Health
Green tea extract (GTE) is a popular
weight-loss supplement that might
also boost metabolic health by improv-
ing blood sugar regulation, preventing
obesity and lowering blood pressure. It
is not a magic bullet that instantly
improves health and vitality, but it
helps. Scientists speculate that chemi-
cals in the supplement called cate-
chins, particularly epigallocatechin-3-
gallate, help enhance metabolism and
fight fat. A Rutgers University study
using obese mice fed a high-fat diet
found that an extract of epigallocate-
chin-3-gallate promoted weight control,
prevented fat accumulation in the liver,
and reduced symptoms associated with
the metabolic syndrome (i.e., high
blood pressure, abdominal fat deposi-
tion, abnormal blood fats, insulin resist-
ance and blood-clotting abnormalities).
Green tea extract looks like an excel-
lent supplement that promotes meta-
bolic health and speeds weight loss.
(Journal Nutrition, 138:1677-1683, 2008)
Glucose-Fructose
No Better Than
Glucose For
Restoring
Glycogen
Carbohydrates are the main fuels for
exercise intensities above 65 percent of
maximum effort. Exercise grinds to a
halt when we run out of stored carbo-
hydrates. Unfortunately, we have limit-
ed carbohydrate stores in the liver and
muscles. Athletes involved in high-
120 MD
intensity exercise, including body-
builders, must restore vital glycogen
stores so they can train hard each
workout. They should consume carbo-
hydrates during the first 2 hours of
recovery from exercise to maximize
glycogen replacement. George Brooks
from the University of California,
Berkeley and Jack Azevedo from
California State University, Chico
found that the gut absorbs multiple
carbohydrates faster than just one.
British researchers found that consum-
ing a drink containing fructose and
glucose (two forms of carbohydrates)
was no more effective for increasing
glycogen levels than glucose alone.
However, athletes should use fluid
replacement beverages that contain a
variety of carbohydrate sources
because the energy enters the blood-
stream faster. The effectiveness of
specific fluid replacement beverages
varies with the volume and intensity
of exercise, genetic differences, and
training status. (Medicine Science
Sports Exercise, 40: 1789-1794, 2008)
Put Nuts
In Your Life
Many bodybuilders don’t eat nuts
because they are calorie dense and
high in fats. Research conducted over
the past 10 years shows that nuts
should be an important part of your
diet. They promote a healthy heart,
prevent cancer and improve digestion.
A symposium conducted at the
University of California, Davis summa-
rized the many important health ben-
efits of using nuts:
• While nuts are calorie dense, nut
eaters are thinner than the rest of the
population. Nuts prevent hunger, are
difficult to absorb during digestion, and
increase resting energy consumption.
• Nuts promote cardiovascular
health by reducing cholesterol, oxida-
tive stress, inflammation and blood
vessel reactivity.
• Frequent nut consumption
reduces the risk of type 2 diabetes by
stabilizing blood sugar regulation.
• Nuts decrease the risk of cancer,
possibly by reducing oxidative stress
and inflammation.
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By Steve Blechman and
Thomas Fahey, EdD
• The scientists concluded, “We
are just beginning to understand how
the properties of nuts influence health
even though they have been part of
the human diet for thousands of
years.” (Journal Nutrition, 138:1734S-
1764S, 2008)
Soy Does Not
Lower LDL
Cholesterol
Lowering low-density lipoprotein
cholesterol, even by a few points,
reduces the risk of heart disease and
stroke. Some studies found that sub-
stituting soy protein for animal pro-
tein lowered total and LDL choles-
terol. Soy increases the activity of
liver enzymes that break down cho-
lesterol. In 1999, the FDA approved a
claim from soy food manufacturers
that a diet containing 25 grams of soy
protein per day was good for the
heart and lowered cholesterol. A year
later, the American Heart Association
recommended that people with a high
risk of heart attack include soy prod-
ucts in their diets. Unfortunately,
there was little solid evidence that
soy was good for the heart or that it
reduced blood cholesterol. Most stud-
ies showing positive effects used few
subjects and often had statistical and
research design problems. The
American Heart Association changed
its position in 2006 and concluded
that soy protein or isoflavones (estro-
gen-like chemicals in soy) did not
lower LDL cholesterol, triglycerides
and blood pressure or increased HDL
(the “good” cholesterol). Australian
researchers confirmed this when they
found that high soy protein intake had
no effect on total or LDL cholesterol.
However, substituting soy burgers
and soy hot dogs for their high-satu-
rated fat equivalents might reduce
saturated fat intake and improve car-
diovascular health. Even though soy
foods don’t have a direct effect on
cholesterol metabolism, they might
improve the overall quality of the diet.
(WebMD Health News, August 8,
2008; American Journal Clinical
Nutrition, 88:298-304, 2008)
December 2008

RESEARCH
Drugs
EPO Boosts Brain
Function
Endurance athletes such as cyclists
sometimes take erythropoietin (EPO) to
increase endurance, red blood cell pro-
duction and oxygen transport capacity.
EPO increases the production of red
blood cells in the bone marrow, which
enhances the ability to transport and
use oxygen during exercise. Most of the
drug scandals in the Tour de France
have involved EPO in athletes trying to
improve maximal oxygen consumption,
but the drug might boost performance
in other ways. German scientists
found that EPO increased mental per-
formance in mice by enhancing nerve
function rather than increasing red
blood cell production. They injected
mice with EPO every other day for
three weeks. Memory improved in the
animals even after red blood cell levels
returned to normal. EPO improved nerve
function in the hippocampus, a part of
the brain linked to short-term memory
and integration of information
from the senses. EPO is more
than a blood booster; it might
increase athletic performance by
improving short-term memory
and sensory integration. (BMC
Biology, in press; published online
September 2008; Science Daily,
September 9, 2008)
FDA Issues
Warning About Gila
Monster Enzyme
Byetta
Byetta is becoming a popular drug
with bodybuilders because it promotes
weight loss and increases insulin secre-
tion (insulin is a highly anabolic hor-
mone). Amylin Pharmaceuticals and Eli
Lily sell Byetta (exenatide), an enzyme
found in the saliva of gila monsters, to
treat type 2 diabetes. When taken
before a meal, Byetta increases insulin
secretion by the pancreas and speeds
the delivery of fuels to the muscles. It
also slows the rate that food leaves the
stomach, which prevents hunger and
promotes satiety (feeling of fullness).
128 MD
One study showed that Byetta
decreased calorie intake by 20 percent.
Byetta could have deadly side effects. In
2007, the Food and Drug Administration
(FDA) issued a warning linking the drug
to pancreatitis, a potentially fatal dis-
ease. Since then, six cases of pancreati-
tis have been linked to Byetta— two of
the patients died. The FDA announced
that it will strengthen its warning
regarding Byetta even further. (USA
Today, August 19, 2008)
Premixed Insulin
Improves Blood
Sugar Control
Diabetics can take fast-acting insulin,
such as Humalog or Humulin-R, that’s
injected shortly before or after a meal, or
they can take long-lasting insulin, such
as Humulin-N, Humulin-L, Lente, and
Humulin-U, that works 24 hours or
longer. Rehan Qayyum from the Johns
Hopkins School of Medicine and col-
leagues, in a review of literature, con-
cluded that premixed insulin containing
a mixture of short- and long-acting
insulin improved blood sugar control in
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By Steve Blechman and
Thomas Fahey, EdD
type 2 diabetics better than long-acting
insulin alone. The drug is convenient for
patients because they only need twice-
daily injections— one before breakfast
and a second before dinner. The study
found that premixed insulin was more
effective than long-acting insulin and
blood sugar control pills for regulating
hemoglobin A1c— an important marker
of long-term blood sugar regulation.
Many bodybuilders take insulin to boost
muscle mass and strength, but you
should be aware of the side effects.
Injected insulin is an effective ana-
bolic drug, but it can trigger insulin
shock, which can kill you. (Annals
Internal Medicine, published online
September 15, 2008; Health Day News,
September 17, 2008)
Aromatase
Inhibitor Increases
Testosterone and
Decreases
Estrogen
The capacity for muscle growth
depends on blood levels of testosterone.
Young men build muscle better than
women and older men because they
have higher levels of the hormone.
During its metabolism, a portion of
testosterone is converted (aromatized) to
estrogens. High estrogen levels promote
prostate and breast cancer, gynecomas-
tia (development of female-like breast
tissue in males) and prevent muscle
hypertrophy in men. Anabolic steroids,
particularly in high doses, are partially
converted to estrogens. Many body-
builders who take steroids also take
drugs such as Arimidex (anastrozole) to
Illustrated by Jerry Beck/www.ironasylum.com
prevent aromatization of testosterone to
estrogens and its consequences.
Blocking aromatization increases the bio-
logically available testosterone and could
promote muscle growth. Sherri-Ann
Burnett-Bowie and colleagues from
Massachusetts General Hospital in
Boston, in a year-long study on men over
60, found that anastrozole increased
testosterone levels by 61 percent and the
more biologically active free testosterone
by more than 100 percent. Estrogen lev-
December 2008

RESEARCH
Drugs
els decreased by 25 percent. While the
drug normalized testosterone levels, it
had no effect on body composition,
strength, markers of prostate gland
health, blood thickness or blood fats.
Arimidex is a popular drug with many
bodybuilders, but we have limited objec-
tive information on its effects in healthy
young men. (Clinical Endocrinology, pub-
lished online August 12, 2008)
Growth Hormone
Prevents
Hardening of the
Arteries and
Insulin Resistance
Some bodybuilders take growth hor-
mone because it builds muscle and cuts
fat. Many older adults call it a modern
Fountain of Youth because of its effects
on quality of life, skin texture, body com-
position, sexual performance and
strength. Low growth hormone levels in
older adults are linked to heart disease,
muscle and bone loss, depression and
premature death. The Food and Drug
Administration has not approved
growth hormone as an anti-aging drug.
Many physicians fear its possible long-
term side effects and want to see the
results of large, well-controlled studies
before they prescribe it to their patients.
A 10 year-long Swedish study of low-
dose growth hormone supplementation
in older adults showed positive effects
on body composition, bone mass and
metabolic measurements (J Clin
Endocrinol Metab, 92: 1442-1445, 2007).
A five-year-long Italian study showed
that growth hormone replacement ther-
apy (4-5 micrograms per kilogram body-
weight per day) prevented atherosclero-
sis (hardening of the arteries) and
insulin resistance. This study was diffi-
cult to interpret because the patients
were taking a variety of other drugs,
including testosterone and thyroid hor-
mone. However, we are beginning to
see promising long-term evidence that
growth hormone supplementation is
beneficial in older adults. (Journal
Clinical Endocrinology Metabolism,
93:3416- 3424, 2008)
130 MD
Albuterol Builds
Strength In Women
But Not Men
During Simulated
Spaceflight
Albuterol is a beta-2-adrenergic
agonist drug (has adrenaline-like
effects) used to treat airway spasms
in people with asthma. The
International Olympic Committee
banned it, except for athletes given
medical exemption. Albuterol is simi-
lar to clenbuterol, which is popular
with some bodybuilders because it
increases muscle mass. A study led by
John Caruso from the University of
Tulsa found that albuterol increased
ankle extension strength in women
but not men involved in a 40-day sim-
ulated spaceflight (unilateral limb sus-
pension). British researchers deter-
mined that albuterol was anabolic and
worked by binding to androgen recep-
tors in muscles. Their experiment
measured binding rates to androgen
receptors in cell cultures. This study
showed that b2-adrenergic agonist
drugs work much like testosterone to
promote protein synthesis. Another
British study showed that albuterol
increased quadriceps and hamstring
muscle strength but did not promote
lean body mass in healthy men. Like
most anabolic drugs, albuterol proba-
bly works best when combined with
weight training. (Aviation Space
Environmental Medicine, 79:577-584,
2008; British Journal Sports Medicine,
41: 874-878, 2007)
Clenbuterol Might
Trigger Cancer
Clenbuterol is used to treat asth-
ma and is very popular with body-
builders because it increases muscle
growth and cuts fat. It is a beta-2
agonist, which means that it has
effects similar to the fight-or-flight
hormone adrenaline. It is a popular
drug with bodybuilders because it
increases muscle mass, cuts fat and
boosts energy levels. It builds muscle
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By Steve Blechman and
Thomas Fahey, EdD
by promoting specific signaling path-
ways inside the cells that activate
protein synthesis and modifies mus-
cle protein breakdown, remodeling,
and repair. It decreases body fat by
binding with the adrenaline receptors
in fat cells, which promotes fat break-
down and release. Italian researchers
found that clenbuterol reacts with
nitrites in the gut and forms com-
pounds that could cause cancer. Also,
studies in humans and animals
showed that clenbuterol caused
severe cardiovascular side effects,
including heart failure. Clenbuterol
builds muscle, but the side effects are
potentially deadly, so bodybuilders
should leave it alone. (Free Radical
Biology Medicine, 45:124-135, 2008)
Tadalafil (Cialis)
Increases
Testosterone and
Cortisol Levels
After Exercise
Cialis is a second-generation erection-
promoting drug that followed in the foot-
steps of Viagra. It works by increasing
nitric oxide production, which increases
blood flow to the penis. Viagra increases
exercise capacity at high altitude (but not
sea level) by reducing blood pressure in
the lung circulation. Italian researchers
from the Departments of Endocrinology
and Sport Sciences at the University of
Rome, led by Luigi Di Luigi, found that a
single dose of Cialis administered before a
maximum exercise test increased salivary
testosterone and cortisol levels by more
than 100 percent. Before purchasing a
wheelbarrow load of Cialis, consider the
limitations of this study. Salivary testos-
terone and cortisol measurements are
notoriously inaccurate. Also, hormone lev-
els often increase during exercise because
plasma volume (liquid part of blood)
decreases by about 20 percent. No study
has found that Cialis or Viagra improved
performance at sea level in healthy people.
Claims that these drugs improve exercise
performance or promote muscle growth
are little more than urban legends.
(Journal of Clinical Endocrinology and
Metabolism, 93:3510- 3514, 2008)
December 2008

RESEARCH
Sex
Viagra: The Perfect
Date Drug
Viagra is the perfect date drug: it
promotes erections, prevents heart
attack and stroke during sex, and keeps
the flowers you gave her fresh for days.
Viagra (sildenafil) was originally devel-
oped to treat hypertension (high blood
pressure) and angina (chest pain). The
drug had an unexpected benefit— it
promoted erections. Pfizer, the maker of
the drug, immediately switched gears
and marketed it as a treatment for erec-
tile dysfunction (ED). Competition from
second-generation ED drugs, such as
Cialis and Levitra, led Pfizer to search
for new and more novel uses for Viagra.
Scientists discovered that it helps treat
pulmonary hypertension (high blood
pressure in the lungs), improves
endurance performance at high altitude,
speeds recovery from jet lag (in ham-
sters), and slows the rate that cut flow-
ers wilt. British researchers found that
Viagra might also prevent heart attacks
and strokes by preventing blood clots.
Viagra makes blood cells called platelets
less sticky, which makes blood less like-
ly to clot. Blood clots are the leading
causes of heart attacks and strokes.
(Proceedings National Academy of
Sciences USA, 105:13650-13,655, 2008)
Anti-Balding Drugs
Don’t Cause ED or
Slow Muscle
Growth
Many bodybuilders, particularly
those who take anabolic steroids, take
anti-balding drugs such as Proscar and
Propecia. These drugs inhibit the pro-
duction of dehydrotestosterone (DHT).
Do these drugs interfere with muscle
growth or have sexual side effects?
DHT is a breakdown product of testos-
terone and is produced in the prostate
gland, hair follicles and adrenal glands.
While it is a more powerful male hor-
mone than testosterone, it has little
effect on skeletal muscle. High levels of
DHT trigger hair loss and promote
prostate growth in genetically suscepti-
ble men. Drugs called 5-alpha-reductase
inhibitors (e.g., finasteride, marketed as
138 MD
By Steve Blechman and
Thomas Fahey, EdD
Proscar, Propecia, Fincar, Finpecia and of stopping or at least uncovering
Finax) block DHT production, which hanky-panky. (www.dramatel.com;
shrink enlarged prostate glands and PRNewswire, September 11, 2008)
prevent hair loss. However, several
studies reported that up to 15 percent This is Your Penis;
of men treated with these drugs experi-
enced erectile dysfunction (ED). Onder This is Your Penis
Canguven and colleagues from Johns on Drugs.
Hopkins Hospital in Baltimore,
Maryland, in a review of literature, con- Many recreational drug users take
cluded that 5-alpha-reductase inhibitors heroin, amphetamines and ecstasy to
did not cause ED, even in men who boost libido and sexual performance. A
took the drugs for as long as two years study from the Department of Urology
and reduced DHT levels by up to 93 at the Kaohsiung Veterans General
percent. Bodybuilders can safely take Hospital in Taiwan showed that male
these drugs to combat balding without drug users had an increased risk of
worrying about muscular or sexual side- erectile dysfunction, decreased sexual
effects. (Journal Andrology, 29: 514-523, desire, and delayed ejaculation during
2008) sex. The study examined 701 men
(average age 35). The risk of erectile
Phone Card Helps dysfunction was nearly five times
greater in drug-users than non-drug
Catch Cheaters
Hard economic times have led to
more affairs. Typically, the cheater will
avoid phone calls from their significant
other and use caller ID to avoid getting
caught. A company called DramaTEL is
trying to cash in on the cheating epi-
demic with a phone card that allows
users to alter caller ID displays to any
message they want. They claim their
product will help catch a cheating
spouse, boyfriend or girlfriend; fool
those attempting to avoid your calls;
and trick your spouse into believing
you’re home when you’re not. The
device will also change the sound of
your voice from a man to a woman (or
vice versa). Men and women are more
likely to have extramarital affairs when
the economy is bad. Hard financial
times add stress to a relationship that
would not otherwise exist. The result-
ing dissatisfaction causes people to look
elsewhere for emotional support and
excitement. Losing a job, falling real
estate values, and rising gas and food
prices affect the way people feel about
each other. Some psychologists call this
phenomenon “financial infidelity,”
and describe it as a condition
where people are unable to
adjust their lifestyle to hard
economic times. Whatever
the reason, the DramaTEL
phone card is a high-tech way
www.musculardevelopment.com December 2008
www.fantamag.com

RESEARCH
Sex
users of the same age. Drug effects
were not consistent. While most heroin
users experienced a decreased sex
drive, nearly 20 percent reported an
increased sex drive. The frequency of
both premature and delayed ejaculation
was higher in drug-users then non-drug
users. As might be expected, lifestyles
were very different in drug-users and
non-drug users. Drug-users were less
likely to be married (27 percent versus
68 percent), more likely to be divorced
(17 percent versus 1.5 percent), and
more likely to be single with a fixed sex-
ual partner (49 percent versus 21 per-
cent). Nearly all drug-users were smok-
ers (93 percent versus 39 percent). The
study showed that recreational drugs
will not make you a lion in the bedroom.
(Journal Sexual Medicine, in press; pub-
lished online September 2008)
Funny Films Make
You Hard and
Increase
Testosterone
Having problems getting an erec-
tion? Perhaps you should see the latest
comedy starring Eddie Murphy, Will
Ferrell or Adam Sandler. Hajime Kimata
from the Moriguchi-Keijinkai Hospital in
Osaka, Japan found that watching
humorous films improved erectile capac-
ity in men with an inflammatory skin
disease called atopic dermatitis (AD).
AD is extremely painful and causes con-
siderable emotional stress. Poor meta-
bolic health is the principal cause of
erectile dysfunction in aging men, but
stress can also contribute. After watch-
ing film comedies for three consecutive
days, the men had fewer erection prob-
lems, increased testosterone, and
decreased estrogen levels for four to
seven days. Watching boring documen-
taries caused no changes in erectile
capacity or hormone levels. A positive
psychological outlook increases testos-
terone and improves erectile capacity.
Testosterone levels increase after win-
ning athletic contests and decrease
after losing. Athletes might benefit from
watching humorous films before athletic
contests or weight-training workouts.
Watching the films might also improve
140 MD
performance in the bedroom. (Journal
Sexual Medicine, 5: 2107-2110, 2008)
High Blood
Pressure
Linked To Erectile
Dysfunction
Erection problems are strong indica-
tors of poor metabolic health that
increase the risk of heart attack and
stroke. In addition to the obvious (i.e.,
can’t get it up), other markers of poor
metabolic health include abdominal
obesity, poor blood sugar regulation,
abnormal blood fats, inflammation and
blood-clotting abnormalities. Italian
researchers found that obese men with
erectile dysfunction (ED) also had low
testosterone levels. Hypertension (high
blood pressure) was the most common
health problem in obese men with ED.
Men over 35 should be concerned about
erectile dysfunction because it is a
strong indicator of serious health prob-
lems that can lead to heart attack,
stroke and diabetes. The associated
decreases in testosterone can also lead
to poor sexual performance, insulin
resistance, coronary artery disease,
muscle and bone loss, depression and
prostate cancer. Men with high blood
pressure are particularly susceptible to
ED. (Journals Sexual Medicine, in press;
published online May 2008)
So, You Got
Married To Get
Regular Sex??
Robert was crazy about Sally; they
had sex like rabbits and she gave him a
blowjob three times a week. They decid-
ed to take the plunge and both were
excited. Robert told his friends, “Just
think, I’ll get a blowjob every day after
we get married.” Sally said to her
friends, “Just think, after we get mar-
ried I won’t have to give Robert any
more blowjobs.” A survey by
Momlogic.com showed that sexless mar-
riages were extremely common and that
many married women hated sex. About
50 percent of women found sex depress-
ing, embarrassing, or a hassle. While 75
www.musculardevelopment.com
www.fantamag.com
By Steve Blechman and
Thomas Fahey, EdD
percent of women said that sex was
important to them, more than half con-
fessed that they were the ones who did-
n’t want sex. Nearly 30 percent of
women avoided sex because they were
too tired (particularly those with chil-
dren). Instead, they would rather read a
book or take a bubble bath. Among
women who had sex regularly, less than
half did so because they liked it and 23
percent did it to please their husbands.
The survey showed that sexual enjoy-
ment often went south after childbirth.
New moms often stopped having sex
because they were ashamed of their
bodies or were exhausted from family
and work responsibilities. On a positive
note, most women said that sex was
important to them. Guys, you have sev-
eral options: 1) Don’t get married, 2)
suck it up and accept that marital sex
will never be like it was when you were
dating, or 3) compromise and find out
what she needs and what turns her on.
(www.momlogic.com August 12, 2008)
BlackBerry Fetish
Would you rather diddle with a hot
babe or your BlackBerry? While the hot
babe might be tempting, more than 33
percent of business executive said that
they would choose their PDA over their
spouse. However, work is not necessari-
ly their primary motivation. “Porno” and
“sex” are the two most popular terms
accessed on mobile search engines.
Men use their BlackBerry for all kinds of
hanky-panky, including text-messaging
their girlfriends, chat rooms and watch-
ing good old-fashioned porno movies.
The fascination with BlackBerrys and
other PDAs transcends sex. Tech-cen-
tered guys check them before they go
to bed at night and when they wake up
in the morning. Some men admit check-
ing their PDAs in the middle of sex.
More than two-thirds of men claim that
PDAs allow them to spend more time
with family and friends and enjoy life
more. Experts say otherwise. PDAs con-
tribute to social isolation and decreased
interpersonal relationships. Watching
people have sex on a small screen is not
the same as participating in the real
thing. (New York Daily News,
September 15, 2008)
December 2008
 Future
Pharmacy
By Douglas S. Kalman, PhD, RD, FACN
True
Euphoria?
H
ave you ever experienced true
euphoria? I mean a feeling so
different than joy or excite-
ment that energy just wants to burst
out of your body? Well, I imagine that
some of us have and those of who
know that feeling, want to achieve it
again. If you are asking what the heck
does this have to do with bodybuild-
ing, weightlifting or even fat loss, I will
tell you— that mindset, emotional
health and clarity all have a direct
affect on your ability to achieve suc-
cess. We can also say that the feeling
of euphoria occurs when you accom-
plish a long, hard-earned, strived-for
goal; for some of us, that goal might
be to look great entering our first
show and yet for others, happiness
comes after a hard-fought battle in the
gym. The point is that even with nutri-
tion, how you eat can affect your
mood and thus how and when you eat
may also affect the gains (or losses)
that you can achieve as a result of
working out and watching how and
what you eat. Use food and supple-
ments in a judicious manner to help
promote the achievement of your
goals— the “how-to” is often found in
these pages of MD on a monthly
basis. Again, the goal of this column is
to help advise you of what is being
explored in the research arena (and
how you or other loved ones may
benefit), as well as to be a source of
information to you here and on the
MD forums. With that said, let’s review
the hot topics of the month!
148 MD
Help For Smokers
Chances are that if you are into
exercise and or sports that you do
not smoke. However, so many peo-
ple smoke that even secondhand
smoke at times is hard to avoid.
Well, we all know that smoking can
cause cancers (more than one type
or location) and that being exposed
to smoke can also have negative and
detrimental effects on one’s health.
Researchers from
Natreon have
developed a spe-
cialized fruit
extract that
appears to be the
real deal in fight-
ing the cata-
strophic damaging
effects of ciga-
rette smoke.
Researchers from Natreon have
developed a specialized fruit extract
that appears to be the real deal in
fighting the catastrophic damaging
effects of cigarette smoke. The
Phyllanthus emblica (“PE”) fruit is a
fruit rich in galloellagitannoids—
compounds similar to those found
in green tea and that are associated
with an improvement of “spiking”
effect on metabolism. The tannoids
www.musculardevelopment.com
www.fantamag.com
found in the PE fruit also happen to
fight against lipid peroxidation as
well as being soluble in water, so it
helps protect cells in the body from
pro-oxidants and antioxidants on
the cellular level to ultimately
enhance overall cellular health. The
PE product will be commercially
known as Capros® and the animal
data to date strongly indicates that
this specific product has a great
reducing effect— thereby allowing
the body to better deal with physi-
cal or environmental stress. The
animal study tested the effects of
Capros® against true cigarette
smoke and the results are clear;
this product is one that reduces the
damage that smoke does to healthy
cells. The product was found to
reduce malondialdehyde (MDA, a
marker of oxidative damage) while
also stimulating antioxidative
enzymes (glutathione, catalase,
superoxide dimutase, etc.), thus
demonstrating a strong protective
effect. The data is impressive,
though it needs to be replicated in
humans (animal data to date). This
is a product that is on store
shelves.
ILLUSTRATION BY LYMAN DALLY
To date, no one has examined if
this product alone (Capros®) or per-
haps when combined with other
flavonoids or tannins has any fat-
burning effect…it might….therefore
it is one to watch (and consider if
you live a lifestyle where you are
exposed to smoke).
December 2008
Future Pharmacy
Growth
Hormone…Still
Hot…And
Available
Many that seem to think that
they know the effects of exogenous
growth hormone in humans often
state that the use of it may increase
your risk of cardiovascular disease.
Thus, the way to study if this rumor
and potential anti-steroid, anti-
growth hormone propaganda is
true is to do so in the following
way. Take a group of acromegalics
(adults who live with a chronic
overproduction of growth hormone,
thus are abnormally tall and have
other telltale signs) and establish
their baseline cardiovascular
health. Do a data comparison to a
normal population. Next, take a
group again of acromegalics and
now for a fixed amount of time
dose them with GH. Thus, these
people who have lived their whole
life with extra circulating GH now
have even more. At this point, you
can truly detail if GH given from an
exogenous source really causes any
undue harm to the heart. In this
case, researchers at Massachusetts
General Hospital are the GH source
and are undertaking this study. In
fact, these scientists are also seek-
ing to do comparison research in
people with normal healthy levels
of GH, too, so if this interests you
and you may want GH for a year
(that is how long the study is) with
medical monitoring, this may just
be your ticket. Somatotropin is the
drug being used in this study and
the dosage will be 3 to 6 mcg per
kg (for example a 68 kg person, 150
pounds, would get a 204 mcg per
day).
If you live in the Oregon area,
Oregon Health Science Center is
testing if low-dose growth hormone
affects insulin sensitivity. The rea-
son for this is that it is known that
a higher daily GH dose does
strongly correlate with worsening
insulin resistance. So, Genotropin
will be given at a 0.1mg dose daily
sub-Q injection (under the skin) for
those who qualify. To get in, you
essentially have to have evidence
of GH deficiency (which in and of
150 MD
itself is not an exact science) with
at least one positive test. As long
as you are not overly obese (80
pounds or more overweight) and
are otherwise essentially healthy,
you are a candidate. Dr Kevin C.
Yuen as well as David Cook, MD
are the lead contacts.
How About T?
Testosterone in the media has
gotten such a bad rap. From the
fear/scare tactics of certain founda-
tions to the outright lies of leaders
and more, the result is that
progress gets stalled in research as
well as for patient and personal use
by advocacy groups. Boston
University Medical Center and BU
itself have some of the foremost
and forward-thinking endocrinology
groups and they are looking to also
define if giving exogenous GH to
older men has any affect on heart
disease progression. In other
words, is it safe from a cardiac
standpoint to give older men
testosterone for quality-of-life
enhancement?
As we (men) age, our testos-
terone levels naturally decline. As
this happens, heart disease risk
also increases. Normally, one-third
of older men have low testosterone
levels and it is a fact that male
testosterone replacement (TRT)
over the short term is safe and can
increase quality of life, physical and
muscular strength. Solvay
Pharmaceuticals is sponsoring this
Androgel-using study with a dose
of 7.5 grams day, which delivers
75mg of active testosterone. To get
the free T, you have to be a male
over 60 with testosterone 400 ng/dl
or less and otherwise essentially
healthy. I believe that from what
my friends at Solvay tell me, the
study and therapy will last about
three years. The study includes all
sorts of cool body composition
testing, lab testing, cardiac evalua-
tions and more. Look for
NCT00287586 to find this study.
MET Pharma is currently looking
for men with low levels of testos-
terone and those with normal T lev-
els to test their intranasal testos-
terone product, Nasobol. The
www.musculardevelopment.com
www.fantamag.com
product is used from once to twice
per day and the study will not have
a placebo. Thus all men who get
into this study will get a cutting-
edge steroid. This research group is
defining low testosterone as 300
ng/dl or less for total testosterone.
As usual, UCLA is conducting this
study (this time Christina Wang, MD
is leading the study). MET Pharma
is a leading drug development firm
being assisted by the well-known
DDD Consultancy— and their
impact in Europe and other markets
is becoming more apparent.
Finally, Solvay Pharmaceuticals
also recognizes (as the FDA has, in
a way) that low testosterone levels
occur quite frequently in men who
have diabetes. Unfortunately, the
effects of low testosterone is an
increase in belly fat (abdominal fat)
and that too increases your risk for
diabetes and heart disease. Thus,
the cluster is not ideal. Anyway, the
Diabetes Center of the Southwest is
looking for male diabetics with low
testosterone; the goal is to give
AndroGel® for at least six months
and measure over time the effects
on body composition as well as
other health factors. The Center is
in Midland Texas; look for Dr.
Sandeep Dhindsa, as the study is
under his purview.
The bodybuilding season is a
year-round endeavor to the majori-
ty of us who do not compete at the
upper level, however for the pros
who do and those who are fighting
to get their pro card and so on, we
are on your side and cheer you on.
I always find that your best gains
can come when you least expect it.
One way to systematically always
make gains is to get involved on
the MD Forums and the site in gen-
eral, from the videos to the articles;
knowledge is only a click away! 
References:
NPICenter: “Study shows that
Phyllanthus Emblica in Capros® may pro-
tect against smoke induced oxidative dam-
age.” September 8, 2008.
NCT00182091 (Clinicaltrials.gov)
NCT00287586 (Clinicaltrials.gov)
NCT00657868 (Clinicaltrials.gov)
NCT00440440 (Clinicaltrials.gov)
December 2008
 fatattack
The Best Fats
For Fat Burning
The Latest Scientific Research
here used to be a saying that
T “fat is fat.” Dietitians and cardi-
ologists conspired to convince
Americans that the growing problem
of weight gain was due to “energy-
dense” foods. Of the three macronu-
trients (fat, carbohydrates and pro-
tein), fat has the greatest energy den-
sity with 9 calories per gram, as
opposed to 4 calories per gram for
carbohydrates or protein. While it is
true, at the most basic level, that
someone consuming 500 grams a
day of food will gain much more if it
is all fat (4,500 calories) as opposed
to sugar (2,000 calories), most peo-
ple do not base their eating on the
total mass (grams) consumed.
There are (generally) hedonistic
people who eat what they crave;
those who mechanically sit down at
mealtime and eat what is necessary
to get past the social/physical feed-
ing requirement; or compulsive indi-
viduals who track total calories,
points, carbohydrate grams, etc.
[Note: this compulsion can be posi-
tive or pathologic depending upon
the degree of influence it has on a
person’s behavior and psyche.]
In typical, extreme fashion, the
American public fled low-fat diets to
flock toward the Atkins diet, which is
the macronutrient antithesis (oppo-
site) of the low-fat diets. During the
induction phase of the Atkins diet,
clients are directed to eat a minimal
amount of carbohydrates (around 20
grams per day) for a period of
156 MD
approximately two weeks. The diet
during this time is predominantly fat
(by calorie), yet results in dramatic
and rapid weight loss for most who
follow the restrictions closely; much
of the initial weight lost is water that
normally is associated with stored
glycogen (sugar) or retained due to
the metabolic effects of insulin.
Long-term weight loss is as good as
or better on low-carbohydrate diets
1
as the low-fat diets provide. A num-
ber of additional metabolic changes
that promote weight loss occur in
“low-carb” diets, but that is outside
the scope of this article.
In typical, extreme fashion, the American public
fled low-fat diets to flock toward the Atkins diet,
which is the macronutrient antithesis (opposite)
of the low-fat diets.
As it has become clear that
dietary fat is not inherently evil and
may even promote better health and
weight management, the media has
explored the macronutrient class in
greater depth. Fat is a very non-spe-
cific term, referring in the most basic
sense to a large group of chemicals
that are composed of a string of car-
bon molecules ending in an acid ter-
minal (fatty acids). The acid-end is
like chemical Velcro that attaches to
an alcohol group on the molecule
glycerol (along with two other fatty
acids) in the storage form, called a
www.musculardevelopment.com December 2008
www.fantamag.com
By Dan Gwartney, MD
triglyceride. To burn fat as a calorie
source, the fatty acid is cleaved (sep-
arated) from the glycerol molecule
by enzymes and broken down in a
complex series of reactions in the
mitochondria. Fat is a very efficient
source of energy, which is why there
are so many calories in fat as com-
pared to carbohydrates and protein.
However, as alluded to above, fat
is not fat. Scientists have discovered
a number of fatty acids, but even the
most common (palmitic acid, stearic
acid, etc.) are not household names.
As with celebrity and politics, some
fatty acids have gained a limited
amount of public awareness due to
media exposure. These include
essential fatty acids (EFA) and
omega-3 fatty acids. Essential fatty
acids are used by the body to create
hormone-like molecules; these fats
cannot be created by the body, but
must be consumed in the diet. EFAs
include linolenic acid and linoleic
acid; many include oleic acid as an
essential fatty acid, as humans can
only produce marginal amounts on
their own and will become deficient
in oleic acid if they are deficient in
the other essential fatty acids.
fatattack
Taking A
Look At EFAs
Briefly, let’s look at the EFAs,
including the conditional EFA oleic
acid. These fatty acids fall in the cate-
gories of omega-3, omega-6, and
omega-9 (omega 3, 6 and 9 respective-
ly). The omega designation refers to
the first double bond (a type of chemi-
cal bond between two carbon atoms
in the fatty acid chain) found, counting
from the end opposite from the acid.
Linolenic acid (ALA) is the essential
dietary omega-3 fatty acid, found in
seed oils and nuts. Flaxseed and
hemp are excellent sources of ALA;
the acronym ALA refers to the desig-
nation alpha linolenic acid, as opposed
to gamma-linolenic acid (GLA), which
is an omega-6 fatty acid most com-
monly found in evening primrose oil.
Again, ALA cannot be synthesized by
the body and must be consumed in
the diet. ALA can be incorporated into
the membrane of cells, converted into
other fatty acids or used for hormone
(eicosanoid) production. ALA converts,
in part, to EPA and DHA, the omega-3
2
fatty acids found in fish oil.
Linoleic acid (LA) is the essential
dietary omega-6 fatty acid, found in
seed oils but also prevalent in many
3
other food sources. People rarely
In the diet, olive oil is the most
common source for OA, though
many seeds and grapeseed oil
are other OA-rich foods.
experience a deficiency in omega-6;
rather, they tend to have a relative
excess of omega-6 to omega-3. Those
interested in learning more are direct-
ed to read the dated but very informa-
tive book Fats That Heal, Fats That Kill
4
by Udo Erasmus. Like ALA, LA can be
incorporated into cell membranes,
converted to other fatty acids (such as
the previously mentioned GLA) or
used to produce hormone-like mole-
cules. The omega-6 and omega-3 fatty
acids compete for some of the same
enzyme pathways, so when the bal-
ance between omega-6 and omega-3
in the diet is way off, certain condi-
tions are promoted. A diet excessively
158 MD
high in omega-6, particularly arachi-
donic acid, is suggested to promote
inflammation and increase the risk for
5
related conditions.
Oleic acid (OA) is an omega-9
fatty acid. In the diet, olive oil is the
most common source for OA,
though many seeds and grapeseed
oil are other OA-rich foods. OA con-
sumption relates to many health
benefits, particularly in the realm of
cardiovascular health; OA is believed
to be one of the most potent health-
promoting factors in the
6
Mediterranean diet. However, one
must be aware also that olive oil, the
dietary source of most OA in the
diet, contains other components that
might also be involve in the benefi-
cial role of olive oil, specifically
extra-virgin olive oil (EVOO, as
Rachael Ray says) which has a
7
greenish hue in its purest form.
As important as the structural
(cell membrane incorporation) and
precursor (hormone production)
roles of these EFAs (including OA as
a conditional essential fatty acid)
are, one must not lose sight of the
fact that these are dietary fats that
can be burned as calories or stored
as body fat.
Previous studies have looked
closely at the various fatty
acids to see if any are
more prone to being
burned for calories or
8-10
stored as body fat.
When comparing animal
to human studies, there is
a fair amount of conflict-
ing data, making it difficult to inter-
10,11
pret the findings. Fortunately, there
is a growing body of data in human
studies that allows for a more
focused interpretation. A recent study
used an elegant approach in deter-
mining the relative propensity of the
EFAs (including OA) to result in fat
storage or calorie burning, as well as
any effect on the overall metabolism
12
(rate of calorie burning). This study,
performed by Dr. Peter Jones and his
colleagues at McGill University in
Canada, compared the metabolic
effect (calorie burning) and endpoint
of the three EFAs.
Subjects in this study were
www.musculardevelopment.com December 2008
www.fantamag.com
healthy, young men who were not
elite athletes. They were normal
weight and had no abnormalities in
screening lab work. The subjects
arrived for three different test ses-
sions. Prior to each, subjects fasted
for 16 hours and arrived to the meta-
bolic lab in a rested condition.
Baseline (prior to receiving the test
breakfast) measures were recorded
to allow the scientists to measure the
change in body temperature, meta-
bolic rate and degree of fat versus
carbohydrate oxidation (how much
fats were burned as calories in com-
parison to carbohydrates) following
the administration of a test breakfast.
The subjects underwent three tests,
separated by one week each. On
each occasion, a standardized break-
fast consisted of a vegetable omelet,
fried potatoes, a glass of milk and
the test oil poured over an English
muffin; the macronutrient ratio was
verified as being 60 percent fat, 30
percent carbohydrate and 10 percent
protein, providing one-third of the
subjects’ assessed daily maintenance
calorie needs. The test oils were olive
(71.3 percent OA), sunflower (69.7
percent LA) and flaxseed (58.8 per-
cent ALA), given in random order.
These oils were chosen because they
are concentrated sources of OA, LA
and ALA respectively.
Thermic Effect
For Increased
Fat Burning
After collecting the data, it was
noted that none of the EFAs signifi-
cantly affected the relative fat-burn-
ing for calories, as the same ratio of
fat to carbohydrate was used to pro-
duce calories in all subjects at base-
line as after receiving the test meal.
However, there was a significant dif-
ference in the rate of total calorie
burning in subjects after consuming
the OA (olive oil) test breakfast. The
olive oil-containing breakfast
increased energy expenditure,
resulting in a greater total calorie
burning, and thus an increase in
total fat burning. The subjects
remained in a contained observation
area, at rest. The increase in energy
expenditure was not related to an
fatattack
increase in activity but appears to be
related to the thermic effect of the
olive oil (thermic effect describes the
increase in body temperature after
eating). Though it has not been
measured in humans, rat studies
have shown that olive oil consump-
tion increases uncoupling protein
content (uncoupling proteins cause
calorie-burning reactions to spin-off
the energy as heat instead of supply-
13
ing cellular energy or ATP). It is
possible that a diet rich in olive oil
may increase the activity of uncou-
pling proteins in humans as well.
Other studies have shown that OA
is preferentially burned, as opposed
to being stored as body fat, and the
results of this experiment would sup-
14,15
port those findings. However, an
interesting finding is that the
increased fat-burning does not
appear to be limited just to OA, but
rather may reflect an increase in total
fat and calorie burning by increasing
the metabolic rate. To state it more
clearly, other fats stored in body fat
may be burned more rapidly as well
as OA. Though the results did not
reach statistical significance, the test
subjects experienced an increase in
fat-burning and slight decrease in
carbohydrate-burning after the OA
12
meal. Endurance athletes in particu-
lar may wish to investigate the use of
olive oil as a dietary fat source to
promote fat-burning during
marathon-like events.
It is important to note that this
experiment was short, following the
subjects for just a few hours; also,
the calorie-burning effect, though
statistically significant, was fairly
small. It was interesting to note that
sunflower oil (LA, omega-6) was very
close to showing significant metabo-
lism-boosting in comparison to
12
flaxseed oil (ALA, omega-3). This
contrasts somewhat with other stud-
ies that have shown that fish oils
(omega-3 fatty acids, DHA & EPA)
increase weight loss, as ALA is the
precursor to DHA and EPA in
16
humans. It may be that the long-
term effect of specific fatty acids,
such as DHA and EPA, are too slow
to show a near-immediate effect.
Given that there is evidence of sever-
al different types of unsaturated fatty
acids affecting the metabolism and
fat storage, it is suggestive that the
best health effects are seen when a
person consumes a variety of differ-
ent fat sources in a macronutrient-
balanced diet; even sacrificing simple
sugars and other carbohydrates for
EFAs when weight loss is the priority.
Dr. Jones and his group provided
interesting and valuable data that
supports the inclusion of olive oil in
the diet for fat-burning as well as
health benefits. As always, there
remains a number of questions such
as: whether it behooves a person
long-term to consume 50+ grams of
olive oil with his breakfast; if there
may be an optimal timing of con-
suming oleic acid (e.g., at night to
promote calorie and fat-burning dur-
ing sleep); if the effects are more
potent when the olive oil is con-
sumed with a meal or without for
those who can stand chugging a
couple healthy swallows; if the
power of the effect changes when
the macronutrient ratio changes
(since few people follow a 60 per-
cent fat diet); if the effect persists or
the body adapts to the high oleic
acid content and downregulates the
relevant metabolic pathways; if the
lean and the obese respond similar-
ly; if purified oleic acid provides the
same effect as olive oil; etc.
As part of the Mediterranean diet,
olive oil has proven its health bene-
fits; the results of this study certainly
support its inclusion in anyone’s diet.
Whether or not olive oil may aid in
noticeable weight loss and fat-burn-
ing absent any calorie restriction
remains to be seen. As effervescent
and inspiring as she is, Rachael Ray,
the Food Channel® champion of
EVOO (extra-virgin olive oil) certainly
is not known for her chiseled or ath-
letic physique. However, one cannot
deny her beauty, (my nephew thinks
she’s a “hottie”) and that she is
healthy, happy and most certainly
prosperous. 

References: polyuynsaturated fat content alters whole-body utilization of 16:0

1. Gardner CD, Kiazand A, et al. Comparison of the Atkins, Zone,
Ornish, and LEARN diets for change in weight and related risk fac-
tors among overweight premenopausal women: the A TO Z Weight
Loss Study: a randomized trial. JAMA, 2007 Mar 7;297(9):969-77.
2. Stark AH, Crawford MA, et al.b Update on alpha-linolenic
acid. Nutr Rev, 2008 Jun;66(6):326-32.
3. Basch E, Bent S, et al. Flax and flaxseed oil (Linum usitatissi-
mum): a review by the Natural Standard Research Collaboration. J
Soc Integr Oncol, 2007 Summer;5(3):92-105.
4. Eramus U. Fats that heal, fats that kill. Alive Books, Burnaby,
Canada;1993. ISBN-13: 978-0920470381.
5. Mesa Garcia MD, Aguila Garcia CM, et al. Importance of lipids
in the nutritional treatment of inflammatory diseases. Nutr Hosp,
2006 May;21 Suppl, 2:28-41, 30-43.
6. Sofi F, Cesari F, et al. Adherence to Mediterranean diet and
health status: meta-analysis. BMJ, 2008 Sep 11;337:a1344. doi:
10.1136/bmj.a1344.
7. Fito M, de la Torre R, et al. Olive oil and oxidative stress. Mol
Nutr Food Res, 2007 Oct;51(10):1215-24.
8. Jones PJH, Schoeller DA. Polyunsaturated-saturated ratio of
diet fat influences energy substrate utilization in the human. Metab
Clin Exp, 1988;37:145-51.
9. Clandinin MT, Wang LCH, et al. Increasing the dietary
and 10:0. Am J Clin Nutr, 2005;61:1052-7.
10. Takeuchi H, Matsuo T, et al. Diet-induced thermogenesis is
lower in rats fed a lard diet than in those fed a high oleic acid saf-
flower diet, a safflower diet or a linseed oil diet. J Nutr,
1995;125:920-5.
11. Mead JF, Slaton WH, et al. Metabolism of the essential fatty
acid. II. The metabolism of stearate, oleate, and linoleate by fat-defi-
cient and normal mice. J Biol Chem, 1956;218:401-7.
12. Jones PJH, Jew S, et al. The effect of dietary oleic, linoleic,
and linolenic acids on fat oxidation and energy expenditure in
healthy men. Metab Clin Exp, 2008;57:1198-203.
13. Rodriguez VM, Portillo MP, et al. Olive oil feeding up-regu-
lates uncoupling protein genes in rat brown adipose tissue and
skeletal muscle. Am J Clin Nutr, 2002;75:213-20.
14. Jones PJH, Pencharz PB, et al. Whole body oxidation of
dietary fatty acids: implications for energy utilization. Am J Cin
Nutr, 1985;42:769-77.
15. Forsgren L. Expiratory pattern of 14CO2 in man after feeding
14C-labelled fatty acids. Ark Kemi, 1969;30:355-60.
16. Thorsdottir I, Tomasson H, et al. Randomized trial of weight-
loss-diets for young adults varying in fish and fish oil content. Int J
Obes, (Lond) 2007 Oct;31(10):1560-6.

160 MD www.musculardevelopment.com December 2008

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www.fantamag.com
nutrition By Robbie Durand, MA

performance
Kitchen Pharmaceuticals
for Fat Loss
espite wide-ranging efforts to encourage Americans if the acute appetite-suppressing effects of an egg breakfast

D to lose weight, the number of United States adults

who are obese is increasing. Obesity causes many
health problems directly or indirectly, including type II dia-
led to greater weight loss if extended over several weeks.
The study had overweight subjects eat a breakfast that con-
sisted of two eggs or a bagel of equal calories for five days
betes, hypertension, many cancers, heart disease, stroke a week in conjunction with a low-calorie diet. At the end of
and emotional problems. If the trends of the past three eight weeks, in comparison to the bagel group, the egg
decades continue, it’s possible that every American adult group showed a 61 percent greater reduction in BMI, a 65
could be overweight by 2048. The figure might sound percent greater weight loss, a 34 percent greater reduction
impossible, but two-thirds of the population is already over- in waist circumference and a 16 percent greater reduction in
weight.The new projections are based on government sur- percent body fat.They found that eggs enhanced weight
vey data collected between the 1970s and 2004. If the trends loss by reducing hunger, which led to overall greater com-
of those years continue, the researchers estimate that 86 pliance to the low-calorie diet. Their cholesterol must have
percent of American adults will be over- shot through the roof from eating all
weight by 2030, with an obesity rate of If the trends those eggs! In this study, subjects con-
51 percent. By 2048, American adults sumed two eggs five times per week.
could be at least mildly overweight.
of the past Given that one egg contains 213mg of
Americans have abandoned diet and three decades cholesterol, this averages out to an
have adopted the quick-fix methods of continue, additional cholesterol intake of 304mg
weight loss such as gastric banding, it’s possible per day. However, at the end of two
Meridia (chemical preparation that stim- months, changes in plasma total,
ulates the central nervous system. It is
that every HDL and LDL cholesterol and
known to inhibit the re-uptake of particu- American triglycerides did not differ signifi-
lar brain chemicals like serotonin and adult could cantly between the groups. Next
dopamine) and Xenical (a lipase be overweight time your doctor tells you to quit eating
inhibitor; works in the intestinal tract eggs to reduce cholesterol, give him or
and causes excess fat to be excreted by 2048. her a smack and tell the doc to read us!
instead of digested). Weight-loss med-
ications can be modestly effective, and enhance weight loss Wal JV, Gupta A, Khosla P, Dhurandhar NV. Egg breakfast
by 8 percent to 10 percent, but medication does not work enhances weight loss. Int J Obes, (Lond). 2008 Aug 5.
for everyone. Fear not! Several foods have recently been
found to enhance weight loss and you don’t need a pre- Eggs and Lean Canadian
scription or have to deal with unwanted side effects. Bacon at Breakfast Helps
Reduce Appetite During the
EGGS Enhances Weight Loss Day!
A decrease in appetite is associated with increased Americans typically consume a relatively small amount
intake of high protein-containing foods. A previous study of protein at breakfast…only about 15 percent of their total
reported that compared to an isocaloric bagel breakfast of daily protein intake. Additionally, consumer research by the
equal weight, an egg breakfast had a greater satiating effect International Food Information Council shows that 92 per-
(reduced appetite), which translated into a lower caloric cent of Americans cite breakfast as the most important meal
intake at lunch.The decrease in energy consumption lasted of the day, however less than half (46 percent) eat breakfast
for at least 24 hours after the egg breakfast. Researchers at seven days per week. In a new study published in the
Pennington Biomedical Research Center wanted to find out British Journal of Nutrition, researchers from Purdue

164 MD www.musculardevelopment.com December 2008

www.fantamag.com
nutrition performance
Burn More Fat by
Drinking Water
Previous research has suggested
that drinking water may increase
energy expenditure and promote fat
utilization, but no long-term studies
have been conducted. Hot off the
press, in the journal of Obesity this
month, researchers reported that
drinking water is associated with
enhanced weight loss that was inde-
pendent of diet and physical activity.
Previously, in the Stanford A to Z
Weight Loss Study, researchers
enrolled 311 women and examined
the effect of different types of diets
(Atkins, Zone, LEARN program and
the Ornish Diet) to determine which
was the most effective for weight
loss. The study was rigorously con-
trolled and patients met regularly
with dietitians; researchers went
back and examined the data and re-
analyzed the impact of water intake
and weight loss.
The study subjects were divided
into two groups, those who drank
less than 1 liter of water a day and
those that drank more than 1 liter.
After the data was analyzed,
researchers found that no matter
what diet the women were on, an
increase in drinking water to >1 liter
a day was associated with ~2 kg, or 5
pound, weight loss over 12 months.
Weight loss attributable to drinking
water was independent of sociode-
mographic variables, baseline status,
changes in food composition, energy
intake from food, and physical activi-
ty. Interestingly, noncaloric beverages
(teas, coffees, diet drinks, noncalorie
sweeteners, etc.) were not compara-
ble to drinking water, despite similar
calorie content. This is the first study
to suggest that long-term drinking of
water— not noncaloric drinks—
results in enhanced weight loss.
Perhaps water should be placed in
the weight-loss section of the super-
market!
Stookey JD, Constant F, Popkin BM,
Gardner CD. Drinking Water Is Associated
With Weight Loss in Overweight Dieting
Women Independent of Diet and Activity.
Obesity (Silver Spring). 2008 Sep 11.
166 MD
University reported that eating a high-
protein breakfast has a greater effect
on appetite compared to other times
of the day. The researchers placed sub-
jects on a calorie-restricted diet for
three days and assigned them to a
normal-protein or high-protein meal
(eggs and lean Canadian bacon) given
at breakfast, lunch and dinner. The
high-protein breakfast led to
greater overall (15 hours) fullness
compared to lunch or dinner.The
initial and sustained feelings of full-
ness following protein consumption at
breakfast suggests that the timing of
protein intake differentially influences
satiety during calorie restriction. This
study adds to a growing body of
research on the benefits of eating high-
quality protein at breakfast and how it
contributes to weight loss.
Margaret A. B. Veldhorst, Arie G.
Nieuwenhuizen, Ananda Hochstenbach-
Waelen, Klaas R. Westerterp, Marielle P. K. J.
Engelen, Robert-Jan M. Brummer, Nicolaas
E. P. Deutz and Margret S. Westerterp-
Plantenga. Increased dietary protein con-
sumed at breakfast leads to an initial and
sustained feeling of fullness during energy
restriction compared to other meal times.
British Journal of Nutrition. Published
online by Cambridge University Press 02
Sep 2008.
Olive Oil Increases
Resting Energy
Expenditure
If you’re not adding some olive oil
to your chicken or salads, you are
missing out on enhanced fat loss.
Olive oil is metabolized differently
from other fats, as olive oil is more
rapidly converted for energy use com-
pared with other fats such as veg-
etable oils. Researchers at McGill
University in Canada administered
three types of fats at breakfast and
monitored energy expenditure and fat
oxidation.The breakfast meal consist-
ed of 60 percent fat, 30 percent carbo-
hydrates and 10 percent protein.The
fat which consisted of an oil that was
poured on an English muffin was
either olive oil, sunflower oil or
flaxseed oil. At the end of the
study, olive oil increased resting
energy expenditure compared to
the other fats. A plausible, biological
mechanism to explain the different
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biological effects of the oils and the
metabolism of olive oil is that it is pref-
erentially incorporated into triglyc-
erides, which are a ready source of
energy. In addition, another plausible
molecular mechanism is offered by
animal studies, which have reported
that rats fed a diet rich in olive oil com-
pared with one rich in sunflower oil
experienced an upregulation of
“uncoupling proteins”— a protein that
allows heat production by uncoupling
respiration from adenosine triphos-
phate synthesis, which is an important
component of energy expenditure. The
bottom line is that consuming olive oil
with a meal will result in enhanced
calories burned.
Jones PJ, Jew S, AbuMweis S. The effect
of dietary oleic, linoleic, and linolenic acids
on fat oxidation and energy expenditure in
healthy men. Metabolism, 2008
Sep;57(9):1198-203.
Capsaicin
Increases Heat
Production Through
Uncoupling
Proteins In Muscle
Chili peppers can do more than just
make you feel hot; the active chemical
in peppers can directly induce thermo-
genesis, the process by which cells
convert energy into heat, according to
a new study. Capsaicin is the chemical
in chili peppers that contributes to
their spiciness; Capsaicin stimulates a
receptor found in sensory neurons,
creating the heat. Many fat-loss sup-
plements have a capsaicin extract
added to them because there is a lot of
science validating its effect on fat
metabolism. A new study has found
that capsaicin can create “heat” in a
more direct manner by altering the
activity of a muscle protein called
SERCA. SERCA, which stands for
Sarcoplasmic Reticulum Calcium
ATPase, rapidly clears calcium and
ensures muscle relaxation. Normally,
muscle contraction initiates following
the release of a wave of calcium ions
from a compartment called the sar-
coplasmic reticulum (SR); SERCA then
actively pumps the calcium back into
the SR (using ATP energy), causing
muscle relaxation and renewing the
cycle. Capsaicin, however, can attach
December 2008
 nutrition performance
to SERCA and “uncouple” this pump-
ing activity; that is, the protein still
burns ATP energy, but doesn’t use it
to pump calcium. Instead, all the ATP
energy is given off as heat. This
uncoupling, known as thermogene-
sis, is one important method of ther-
mogenesis and causes subsequent
reactions like redness and sweating.
These findings further explain how
capsaicin intake can increase metabo-
lism and body temperature.
Yasser A. Mahmmoud. Capsaicin
Stimulates Uncoupled ATP Hydrolysis by
the Sarcoplasmic Reticulum Calcium
Pump. Journal of Biological Chemistry,
2008; 283 (31): 21418.
Nuts Contribute To
Weight Loss
Nuts in general are a high-fat,
energy-dense food and are therefore
a potential threat for contributing to
positive energy balance. However,
contrary to the fact that they are
energy dense, based on the evi-
dence from epidemiological and
controlled clinical studies, nut con-
sumption is not associated with
higher bodyweight. In fact, the epi-
demiological evidence indicates con-
sistently that nut consumers have a
lower BMI than nonconsumers. In
the Journal of Nutrition this month,
researchers examined the physiolog-
ical role in which nuts led to weight
loss. The primary evidence suggests
that nuts have a high satiety value.
The consumption of nuts (peanuts,
almonds, and chestnuts have been
tested to date) leads to sharp reduc-
tions in appetite. It’s not the fatty
acids in the nuts, as comparisons of
peanut, olive and safflower oils did
not reveal marked differences in
appetite, so fatty acid saturation
does not exert a dominating role.
Studies suggest that nut consump-
tion increases fecal fat loss
(increased dietary fat excretion) and
also increase resting energy expen-
diture. Based on the review article,
the current best estimates are that
55 percent to 75 percent of the ener-
gy contributed by nuts is offset by
dietary compensation, another 10
percent to 15 percent by fecal loss
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168 MD
www.fantamag.com
and an additional, less well-estab-
lished estimate of 10 percent via
increased energy expenditure.
Mattes RD, Kris-Etherton PM, Foster GD.
Impact of peanuts and tree nuts on body
weight and healthy weight loss in adults. J
Nutr, 2008 Sep;138(9):1741S-1745S.
CLA Inhibits Fat
Loss Through
Delta 6-
Desaturase
Americans have drastically reduced
their consumption of the most preva-
lent sources of CLA (beef, whole milk,
eggs and cheese) to reduce overall fat
and cholesterol. Light and low-fat ver-
sions of dairy products are mostly
devoid of CLA. Another factor reduc-
ing how much CLA we eat today is
that cows make CLA from linoleic
acid, which is found in grasses, but
occurs in low levels in the type of
mixed-grain feed now used by most
cattle farmers. Other sources of CLA
include turkey, chicken and vegetable
oils.To get the most beneficial effects
of CLA, supplementation is warranted.
Delta 6-desaturase is the rate-limiting
enzyme for converting alpha-linolenic
acid (an essential fatty acid) into
longer essential fatty acid metabolites,
(eicosapentaenoic acid and gamma-
linolenic acid). Delta 6-desaturase
decreases with age, magnesium
deficiency and also is inhibited by
trans fatty acids. In the journal
Obesity, mice were fed diets with or
without CLA and inhibitors of delta 6-
desaturase. CLA caused a loss of body
fat and depressed the individual fat
pad weights and total body fat percent
compared to the control group. The
body fat loss was blocked by the
delta 6-desaturase inhibitor.The
researchers concluded that inhibition
of delta 6-desaturase prevented CLA
from being able to cause a body fat
loss. Therefore, a desaturated metabo-
lite of CLA appears to be involved in
the CLA anti-obesity effect. 
Hargrave-Barnes KM, Azain MJ, Miner
JL. Conjugated Linoleic Acid-induced Fat
Loss Dependence on Delta6-desaturase or
Cyclooxygenase. Obesity, (Silver Spring).
2008.
December 2008
 Supplement
Performance
Supplement Performance
WPH Beats WPI!
Just as we know that not all carbs
or fats are treated the same by your
body, we also know that proteins are
unique in their own right. Casein, the
slow protein, and whey, the fast pro-
tein, are perhaps the most popular
among supplement users. But to add
a twist to this little tale, we know
there is a difference between whey
protein isolate and hydrolysate. In
fact, there’s evidence that protein
hydrolysates can speed tissue repair
following damage and are useful for
accelerating recovery from exercise-
induced muscle damage. And that it
does it better than whey protein iso-
late! The potential for a hydrolysate
(HD) of whey protein isolate (WPI) to
speed recovery following eccentric
exercise was tested by assessing
effects on recovery of peak isometric
torque (PIT). In this study, 28 seden-
tary males had muscle soreness (MS),
serum creatine kinase (CK) activity,
plasma TNF-alpha and PIT assessed at
baseline and after 100 maximal
eccentric contractions (ECC) of their
knee extensors. Participants then con-
sumed 250ml of flavored water (FW),
or FW containing 25g WPI or 25g
WPI(HD). PIT or force output
decreased 23 percent following ECC,
remained suppressed in FW and WPI,
but recovered fully in WPI (HD) by 6
hours! Thus, in the head-to-head
match-up, WPI gets its butt whooped
by the hydrolysate in assisting ath-
letes to recover from fatiguing eccen-
tric exercise.
170 MD
Update!
Augment
Testosterone
Maintaining endogenous testos-
terone (T) levels as men age may slow
the symptoms of sarcopenia,
andropause and decline in physical
performance. Dang, after reading that,
it makes you want to slap a few dozen
patches of testosterone patches on
There’s evidence that
protein hydrolysates
can speed tissue
repair following
damage and are
useful for accelerat-
ing recovery from
exercise-induced
muscle damage.
your epidermis. Also, drugs inhibiting
the enzyme 5-alpha-reductase (5AR)
can produce increased blood levels of
T and decreased levels of dihy-
drotestosterone (DHT). But the bad
part is that symptoms of gynecomastia
(fat deposits on the chest) have been
reported due to the aromatase (AER)
enzyme converting excess T to estradi-
ol (ES). So what’s the solution? Let’s
check this out.
The carotenoid astaxanthin (AX)
from Haematococcus pluvialis, Saw
Palmetto berry lipid extract (SPLE)
www.musculardevelopment.com December 2008
www.fantamag.com
By Jose Antonio, PhD
from Serenoa repens (Alphastat(R)),
have been reported to have inhibitory
effects on both 5AR and AER in-vitro.
So, 42 healthy males ages 37 to 70
were divided into two groups of 21
and given either 800mg/day or
2,000mg/day of Alphastat(R) for 14
days. Blood samples were collected on
days zero, three, seven and 14 and
assayed for T, DHT and ES.
Bodyweight and blood pressure data
were collected prior to blood collec-
tion. Both dose groups showed signifi-
cant increases in T and decreases in
DHT within three days of treatment
with Alphastat(R). But the effect was
not dose-dependent and that
800mg/per day is equally effective as
2,000mg/day for increasing T and low-
ering DHT. Blood levels of ES however,
decreased significantly in the
2,000mg/day dose group, but not in
the 800mg/day dose group, indicating
a dose-dependant decrease in E levels.
So, it looks like the 2,000mg dosage is
best for both increasing T and
decreasing both DHT and E levels.
Muscle Builder
And Anti-
Inflammatory
Besides increasing muscle fiber
size, activating satellite cells, improv-
ing strength, power and endurance
and enhancing mental function, you
now can add this to the list of the
many great things creatine does. And
that is…it’s an anti-inflammatory. For
instance, scientists examined the effect
of creatine supplementation upon
 supplement
performance
plasma levels of pro-inflammatory
cytokines. These included the follow-
ing: Interleukin (IL) 1 beta and IL-6,
Tumor Necrosis Factor alpha
(TNFalpha), Interferon alpha (INF
alpha) and Prostaglandin E(2)
(PGE(2)) after a half-Iron Man compe-
tition. Eleven triathletes, each with at
least three years experience of partici-
pation in this sport, were randomly
divided between the control and
experimental groups. During five
days prior to competition, the control
group consumed carbohydrate (20g
per day), whereas the experimental
group received creatine (20g per day)
in a double-blind trial. Twenty-four
and 48 hours after competition, plas-
ma levels of TNF-alpha, INF alpha, IL-1
beta and PGE(2) were significantly
increased in both groups. But the
increases in these were much less in
those who supplemented with crea-
tine. So, creatine is not just for the
strength-power athlete. It is extremely
useful for the endurance athlete as
well. Interestingly, fish oil is another
supplement that acts as an anti-
inflammatory agent.
Long-Term EAA
Supplementation
Sarcopenia is an age-related
degenerative process described by a
decreased synthesis of muscle pro-
teins and a progressive loss of mus-
cle mass. What happens if you sup-
plement long-term with amino acids?
To this end, 6- and 24-month-old male
rats were divided into three groups:
group A (6-month-old rats) and group
B (24-month-old rats) were used as
adult and senescent (old) control
group, respectively, while group C
(24-month-old rats) was used as
senescent-treated group and under-
went one month oral treatment with a
mixture of mainly essential AAs. What
they found was fascinating. Untreated
senescent animals exhibited a 30 per-
cent reduction in total and fractional
protein content, as well as a 50 per-
cent reduction in ATP content and
production, compared with adult con-
trol rats. Long-term supplementation
with mixed AAs significantly
172 MD www.musculardevelopment.com December 2008
www.fantamag.com
improved protein and high-energy
phosphate content, as well as the rate
of mitochondrial ATP production, con-
forming to what is seen in the normal
adult rat. Therefore, nutritional sup-
plementation with oral AAs improved
protein and energy profiles in the
gastrocnemius of treated rats,
enhancing performance and acceler-
ating high-energy phosphate recov-
ery after exhaustive exertion. Thus,
not only are the amino acids, espe-
cially the essential amino acids,
important for building muscle mass
and promoting recovery in athletes,
this power potion has application in
the elderly as well. It makes sense
that all individuals, regardless of age,
consume the EAAs in conjunction
with heavy resistance training.
Salidroside
Salidroside is one of the active
components of Rhodiola Rosea.
According to Wikipedia, Rhodiola
rosea (aka Golden Root, Roseroot) is
a plant in the Crassulaceae family that
grows in cold regions of the world
(e.g. Arctic, the mountains of Central
Asia, the Rocky Mountains, etc.). In
this study, Salidroside was found to
dose-dependently stimulate glucose
uptake in differentiated L6 rat
myoblast cells. L6 rat myoblast cells
are basically muscle cells grown in a
Petri dish. Thus, salidroside, according
to the investigators, may be further
developed as a potential compound
for anti-diabetic therapy. Or, alterna-
tively, because it stimulates glucose
uptake, it can be an ideal post-work-
out supplement (when combined
with carbs and protein/EAAs) in that it
can stimulate the uptake of these
nutrients.
Taurine
Did you know the French had
banned Red Bull for ages because
they thought it might pose a public
risk to health, despite the friggin’ fact
that billions of cans are consumed
each year? I wonder if the French are
thinking of banning cigarettes, too. I
hear that kills at least a few people
each year. Oddly enough, one of the
 supplement
performance
insane reasons for preventing the sale
of this energy drink in the land of wine,
cheese and cigarette smoking is the
presence of taurine. Taurine? Yes, as
silly as it sounds, this amino acid
seems to scare the “French” out of
French fries. Or is it freedom fries?
Bizarre. In fact, there is data that looked
at the effect of the dietary amino acid
taurine on the liver function of chronic
hepatitis patients. Yes, folks with liver
problems! In the taurine treatment
group, each patient took 2g taurine
three times a day for three months,
and then stopped treatment for one
month. Patients taking placebo without
taurine for four months served as a
control group. They found that the
amino acid taurine can lessen liver
injury for chronic hepatitis patients. So,
taurine is clearly not the problem. The
problem is what then? Drum roll,
please! It is the lack of scientific
thought given by the French.
Unfortunately, we see the same thing
here at times (i.e., the FDA).
Ooops…Maybe It
Wasn’t Just The
Bike
In what amounts to a major mea
culpa: “University of Texas kinesiology
researcher Edward Coyle, who has
defended Armstrong from persistent
doping accusations by arguing that the
cyclist’s cancer and therapy produced
an exceptional physiological advan-
tage, has been taken to task by his sci-
entific peers. Now Coyle has made a
qualified and technical admission that
some of the data he used in a 2005
study of Armstrong’s physical makeup
was not appropriately referenced.” In
this report from the Daily News
(http://www.nydailynews.com/sports/m
ore_sports/2008/09/09/2008-09-09_sci-
entist_my_research_on_lance_armstron
g-1.html), many in the sporting world
had cited Dr. Coyle’s research (2005
study), which basically stated that
Armstrong’s amazing performance on
that two-wheel contraption is the result
of superb efficiency. However,
researchers from Kangaroo-land
believed otherwise. “Four Australian
researchers, including Michael
174 MD www.musculardevelopment.com December 2008
www.fantamag.com
Ashenden, have attacked Coyle’s find-
ings in the pages of the journal,
claiming to have found ‘additional
deviations from the published
methodology’ after accessing Coyle’s
raw data. “The magnitude of this
error warrants recalculation of the
entire data set, but raw data from the
remaining test sessions are not avail-
able from the author,” the researchers
wrote. “In conclusion, all of the pub-
lished delta efficiency values are
wrong. Thus there exists no credible
evidence to support Coyle’s conclu-
sion that Armstrong’s muscle efficien-
cy improved.” So MAYBE it wasn’t
just the bike and Lance’s superman
efficiency. Maybe it was all those
carbs he was eating…yeah…that’s
the ticket. Carbs. 
Jose Antonio, PhD, is vice president
of the National Strength and
Conditioning Association. He has a
PhD in muscle physiology and is chief
executive of the International Society
of Sports Nutrition.
References:
Buckley JD, Thomson RL, Coates AM, Howe
PR, Denichilo MO, Rowney MK.
Supplementation with a whey protein
hydrolysate enhances recovery of muscle force-
generating capacity following eccentric exer-
cise. J Sci Med Sport, 2008.
Angwafor F, 3rd, Anderson ML. An open
label, dose response study to determine the
effect of a dietary supplement on dihydrotestos-
terone, testosterone and estradiol levels in
healthy males. J Int Soc Sports Nutr, 2008;5:12.
Bassit RA, Curi R, Costa Rosa LF. Creatine
supplementation reduces plasma levels of pro-
inflammatory cytokines and PGE2 after a half-
Iron Man competition. Amino Acids,
2008;35:425-31.
Chen Scarabelli C, McCauley RB, Yuan Z, et
al. Oral administration of amino acidic supple-
ments improves protein and energy profiles in
skeletal muscle of aged rats: elongation of func-
tional performance and acceleration of mito-
chondrial recovery in adenosine triphosphate
after exhaustive exertion. Am J Cardiol,
2008;101:42E-48E.
Li HB, Ge YK, Zheng XX, Zhang L.
Salidroside stimulated glucose uptake in
skeletal muscle cells by activating AMP-acti-
vated protein kinase. Eur J Pharmacol,
2008;588:165-9.
Hu YH, Lin CL, Huang YW, Liu PE, Hwang DF.
Dietary amino acid taurine ameliorates liver
injury in chronic hepatitis patients. Amino
Acids, 2008;35:469-73.
 MuscleGrowth
Update
Nutrient Timing Of Whey
Protein And Creatine
Increases Muscle Growth
W
hat’s so special about when we
eat?To the average person who
is not exercising, it does not
really matter when you consume nutri-
ents. While nutrient timing isn’t critical
to the average person, it’s essential to
the bodybuilder looking to increase
muscle mass. Muscle anabolism due to
exercise and nutrient intake is influ-
enced by various factors, such as the
type of protein. For example, milk pro-
tein ingestion following resistance
exercise results in greater amino acid
uptake by muscle than ingestion of soy
8
protein. Others have documented that
a rapidly absorbed protein such as
whey is going to lead to a greater
insulin and amino acid response than
milk casein. Examining the science of
nutrient timing in detail, it becomes
clear that it’s not just the type or the
amount of food you eat that counts,
but when you consume it in rela-
tion to exercise.
For example, researchers investigat-
ed the relationship between acute and
24-hour changes in muscle protein
metabolism in volunteers over a 24-
hour period under two conditions: (i)
while resting and (ii) when they per-
formed resistance exercise and ingest-
ed EAAs (essential amino acids). EAA
ingestion and exercise increased 24-
hour muscle protein synthesis and
improved nitrogen balance over 24
hours. More importantly, the difference
between rest and exercise was identical
whether measured over 3 hours or 24
178 MD
hours. These results support the con-
tention that acute changes in protein
synthesis after resistance exercise rep-
resent small changes that occur over
longer time periods, resulting in
7
changes in muscle mass. Deposition of
muscle protein following each bout of
exercise is small and the accumulation
of these small changes gradually
increases muscle mass over a period of
training. This gradual accumulation of
new proteins may explain why changes
in muscle mass with training are gener-
ally not measurable until after several
weeks of training.
The Windows Of
Anabolic Muscle
Growth
Many people neglect that pre-exer-
cise nutrition is just as important as
post-exercise nutrition. Previously, it
was reported that ingestion of 6 grams
of essential amino acids before exercise
resulted in greater muscle protein syn-
thesis than when the amino acids were
given after exercise.The author sug-
gested that the greater rate of protein
synthesis was due to increased amino
acid delivery to muscle from exercise-
induced increases in muscle blood
9
flow. Another study reported that when
protein supplementation was con-
sumed immediately before exercise
over a period of 14 weeks, it resulted in
greater hypertrophy of the knee exten-
sors than consuming the same protein
10
after the resistance training session. It’s
www.musculardevelopment.com
www.fantamag.com
By Robbie Durand, MA
important to emphasize that you don’t
need a whole lot of protein either;
researchers have noticed measurable
changes with as little as 15 grams of
protein before exercise. Shortly after
resistance exercise, if you have not con-
sumed protein pre-exercise, your body
is in a catabolic state in the absence of a
good nutritional strategy, and this
phase can remain catabolic until amino
acids are ingested. Many people like to
wait till they get home to eat after exer-
cise and some people (after intense
exercise) may have a blunted appetite,
which causes them to not eat.
New research suggests that having
a whey protein shake may be the
most anabolic supplement you can
take. Interestingly, although the cells
are primed for muscle building, a pre-
vious study reported that taking a
whey protein shake before and
immediately after exercise resulted
in greater increases in muscle mass
compared to a group who consumed
whey protein in the morning and right
1
before bed. Another study reported
that waiting as little as 2 hours to con-
sume a protein shake resulted in
blunted muscle hypertrophy and
2
reduced strength gains. An anabolic
phase occurs immediately after the
workout and lasts about an hour or
two. New research suggests that tak-
ing a small dose of whey protein (15
grams) both before and after exercise
may be the optimal anabolic nutrient
timing for muscle growth.
December 2008
www.fantamag.com
Sports Supplement
Product Review
DYMATIZE
Elite Liquid
Protein
A
re you ready for your pro-
tein “to go?” In the past,
protein “to go” has been
limited to protein bars, which melt
and have less-than-pleasant after-
tastes. Additionally, the average
protein bar contains 250-300 calo-
ries per bar and has added sugars.
DYMATIZE’s: Elite® Liquid Protein
has created a revolutionary new
concentrated liquid protein that is
only 180 calories and contains no
added sugars or fat. Elite® Liquid
Protein is more bioavailable than
184 MD
By Robbie Durand, MA
®
:
®
Liquid Protein
other forms of proteins. Elite® Liquid
Protein contains a unique protein Flavors from
structure called polypeptides and is Dymatize
not a denatured protein (denatuara- Dymatize is known internationally
tion is when protein molecules are for protein product selection and fla-
broken down from heat or acid pro- vors. The difference between this liquid
cessing. Most protein bars use this protein and others on the market is
process in the manufacturing the unique flavors available. There are
process of protein, which limits pro- five delicious flavors such as Fruit
tein bioavailibility). Elite® Liquid Punch, Tropical Splash and Blue
Protein "bioavailable" makes it Hawaiian; to please the dessert taste
superior to any protein bar on the buds, Vanilla Frosting and Chocolate
market. Elite® Liquid Protein con- Cheesecake will be available this fall.
tains whey protein isolate/casein
isolate and comes in a convenient, Nutrient Timing of
portable 3 oz. container that con- Protein Increases
tains a whopping 45 Muscle Mass
grams of protein per It seems that in order to receive
container. Elite® the optimal anabolic effects of protein
Liquid Protein is pro- supplements, research suggests that
tected in a super protein must be consumed both
strong container and is before and after exercise for optimal
heat stable, with no anabolic gains. Don’t wait until you get
need for refrigeration. home to eat, never miss an anabolic
Elite® Liquid Protein window again with Elite® Liquid
also contains gluta- Protein. One study reported that when
mine for added anti- a protein supplement was consumed
catabolic support. No both pre and post-exercise, it resulted
shaking, no mixing, no in greater gains in muscle mass than
blenders needed with when protein was consumed at other
DYMATIZE®: Elite® times of the day.1 An exciting new
Liquid Protein, which study released in the Journal of Amino
has the equivalent pro- Acids reported that protein timing
tein amount of more altered anabolic gene expression and
than seven eggs in enhanced muscle mass in men. In the
about 3 ounces! study, subjects were randomized to
www.musculardevelopment.com December 2008
www.fantamag.com
Sports Supplement Product Review
either receive a protein shake both immediately before
and after exercise or a placebo.
The men performed resistance training for 21 weeks
and had strength and muscle mass analyzed at the end
of the study. The group who consumed the protein
before and after exercise had greater gains in muscle
mass and strength compared to the placebo group.2 This
means you can train with optimal intensity, but gains
will suffer if you don’t have a fast delivery protein like
Elite® Liquid Protein before and after exercise. That does
not mean you can’t take Elite® Liquid Protein between
meals, as recent data also suggest that protein supple-
mentation between regular meals may provide an addi-
tive effect on stimulating protein synthesis due to a
more frequent stimulation of muscle protein synthesis.3

Elite® Liquid Protein Also

Contains Glutamine for
Muscle Recovery
Muscle cell concentrations of glutamine are far high-
er than blood levels. Glutamine can also increase tissue
glutathione levels and enhance antioxidant capacity. The
use of glutamine seems to be especially warranted dur-
ing high-intensity exercise and stress-related conditions
such as dieting.4 A 2006 study reported that glutamine
can reduce myostatin levels and prevent muscle atro-
phy.7 The concentrations of plasma glutamine decrease
as a function of exercise intensity.6 Depletion of gluta-
mine is associated with overtraining and catabolic break-
down of muscle tissue. Overtraining will result in less
gains, but also higher disease rates, infections and a
poor immune system, due to the heavy demands placed
on the energy reserves of the body. For more information about Dymatize® products visit
Glutamine is also important for reducing ammonia. www.dymatize.com.
Ammonia is a metabolite that has been proposed as a
physiological marker of prolonged intense exercise and its References:
appearance in blood is positively correlated with exercise 1. Hayes A, Cribb PJ. Effect of whey protein isolate on strength,
intensity. Moreover, ammonia can be toxic to both muscles body composition and muscle hypertrophy during resistance train-
and the central nervous system, resulting in fatigue.5 A ing. Curr Opin Clin Nutr Metab Care, 2008 Jan;11(1):40-4. Review.
recent study reported that glutamine supplementation 2. Hulmi JJ, Kovanen V, Selänne H, Kraemer WJ, Häkkinen K,
Mero AA. Acute and long-term effects of resistance exercise with or
reduced the increases in ammonia levels in response to
without protein ingestion on muscle hypertrophy and gene expres-
intense exercise.6 The addition of glutamine to Elite® Liquid
sion. Amino Acids, 2008
Protein protects against overtraining and can enhance per- 3. Paddon-Jones D, Sheffield-Moore M, Aarsland A, et al.
formance. Exogenous amino acids stimulate human muscle anabolism with-
Dymatize® Elite® Liquid Protein is the ultimate single- out interfering with the response to mixed meal ingestion. Am J
serve, anytime, anywhere protein. The most concentrated Physiol Endocrinol Metab, 2005; 288:E761-E767.
form of protein available. Nothing to mix and no bulky con- 4. Rohde T, MacLean D, Pedersen B. Effect of glutamine supple-
tainers. Just pure, concentrated protein in a ready-to-drink mentation on changes in the immune system induced by repeated
liquid. Calorie-efficient and delicious. The price? Just right— exercise. Med Sci Sports Exerc, 1998;30:856-62.
about $3 per bottle or buy a six-pack to get you through the 5. Banister E, Cameron J. Exercise-induced hyperammonemia:
week. peripheral and central effects. Int J Sports Med, 1990;11:129-42.
6. Bassini-Cameron A, Monteiro A, Gomes A, Werneck-de-Castro
• 45g Protein
JP, Cameron L. Glutamine protects against increases in blood
• Zero Carbohydrates
ammonia in football players in an exercise intensity-dependent way.
• Zero Sugar Br J Sports Med, 2008 Apr;42(4):260-6.
• Zero Fat 7. Salehian B, Mahabadi V, Bilas J, Taylor WE, Ma K. The effect of
• Zero Lactose glutamine on prevention of glucocorticoid-induced skeletal muscle
• Easy to Digest atrophy is associated with myostatin suppression. Metabolism,
• 6 Bottles per Box 2006 Sep;55(9):1239-47.

186 MD www.musculardevelopment.com December 2008

www.fantamag.com
194 MD www.musculardevelopment.com December 2008
www.fantamag.com
JOE WEIDER’S
2008 IFBB
MR. OLYMPIA
By Flex Wheeler, Photography by Per Bernal

SETTING THE STAGE

In 2007 Jay Cutler barely escaped the clutch-
es of Victor Martinez, who many, including
yours truly, considered to be the rightful Mr.
Olympia. But Victor was out with an injury. So
were Kai Greene and a rejuvenated Branch
Warren. That left the field wide open. Dexter
Jackson, a man who hasn’t seen the south side
of the top four in any contest he’s entered since
2003, was the obvious front running challenger
(and outside of Ronnie, the only man to beat
Jay since 2000). Earlier in the year he recap-
tured his beloved Arnold Classic for the third
time with his best ever form to date; bigger,
harder, and with significant improvements.
Dexter feels this is his best chance to capture
the only trophy that’s eluded him in his long
and brilliant career. He’s hungry like never
before. A Man on Fire. Then there’s Phil Heath.
The Gift received his O qualification in his rook-
ie year by way of winning his first two contests.
But he felt he wasn’t ready and skipped it. Then
he got fourth in a tough as nails lineup at the
’07 Arnold Classic. He skipped it again.
Opinion was divided between, “smart move, he
should take the time to pack on quality muscle

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www.fantamag.com
 so he can stand with the big boys,” and “why doesn’t he test
himself against the best like the other greats before him?” After
winning his third contest in as many years and placing second to
Jackson at the Arnold, it was time to break that Olympia seal. So
now we get the pleasure of seeing Heath in the Olympia lineup.
Will his gifts open on a stage of this magnitude? Dennis Wolf,
the future of bodybuilding and breakout sensation of last year’s
show (who was never compared to Cutler), took a full year off so
that when the comparison did come, he’d show the world the
future was here and he was ready to take his title now. Toney
Freeman, suffering a losing streak since late 2006, recaptured
some of his previous winning form with victories at Europa and
Tampa. The confidence was back in the X-Man’s eye. Dennis
James, who hasn’t been in the lineup since 2006 is back for
another run, intent on being a top tier athlete once again. And
Silvio Samuel, competing only 4 times this year, wants to charge
up that ladder and improve on his 7th place Olympia debut of last
year. People, we have the makings of one year-ending blow out
bash. So without further preamble…let’s get bumping!

FRIDAY NIGHT PREJUDGING

MINUS A LEGEND
For the first time in 14 years, the curtain at this Olympia rises
without the mammoth-sized shadow of one Ronnie Coleman.
No more “light weight baby!” or “yeah buddy!” booming
across the stage. He’s left a legacy that will never be duplicat-
ed. Big Brubba wasn’t onstage but his presence was felt all
over Olympia weekend.

HERE WE GO
The lineup looks good. Everyone came to play. The first and
last callouts are usually the key to the show. The athletes step
out numerically, so the order has no real significance. Toney
Freeman…surprise, and a nice one at that. The X-Man has never
looked better. What a time to bring your all-time best! Phil
Heath…expected. Bigger and drier than the Nevada desert. He
looks dangerous. Dexter Jackson…of course. Also bigger
though not as crisp as earlier in the year (and this is what threw
me, at first—more on this later). Still a huge threat with his near-
ly flawless physique. Jay is off. He’s big but he’s nowhere near
as hard as he needs to be. The door is open.
Toney was obviously holding back in Atlanta so he could
peak tonight (wise play Dave). Dexter and Jay battled hard with
Phil on the outside looking to move in. But the absence of Wolf
was the most telling aspect. For the next callout, Dexter and
Jay (numbers 1 & 2?) left the lineup, making way for Silvio
(most shredded man in the show), Melvin (sharper than he was
in Atlanta), and Wolf (finally! to the deafening approval of the
crowd). Silvio impressed me with his conditioning, which was
absolutely shocking. I foresee a top spot. The Wolf-Heath
matchup was a prediction of things to come. Only one year
separates these two (29 and 28 respectively), perhaps the most
promising young athletes of the future. Wolf looks huge! The
biggest guy in the show. Still can’t believe he wasn’t in the first
callout. But Phil brought his A-game and he’s not backing
down. The kid is really showing me something. He’s got my

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www.fantamag.com
full attention. If this is a sign of things to come, then
we’re in for quite a treat for years to come.

TURNING POINT
The 3rd callout. Toney and Phil are replaced by Dexter
and Jay. Wolf’s in the middle, between them. The crowd’s
going nuts. Dennis is beating Jay on almost every pose.
Off to the side though, Dexter is staking his claim. The
added size is impressive, but did it come at a price?
Initially I thought he wasn’t quite as dry as I’ve come to
expect from a man with a vise-grip on the conditioning
department. He was almost too full. But then Dexter
started getting harder and drier. The Blade was sharpen-
ing and cutting down his foes. He has things the others
don’t. His intricate details, flowing lines, perfect symmetry
and added mass were slicing Wolf and Cutler’s size advan-
tage in two. Inside, I felt the first stirrings of hope. But
this is the Olympia, where size is always rewarded, so I the final callout, top 6 looks to be:
didn’t let myself get carried away.
Obviously, Dexter and Jay were battling for the top Dennis Wolf
spot. But in my world, it would have been Dexter and Toney Freeman
Dennis, followed by Phil and Toney in a neck and neck race Phil Heath
for 3rd with Silvio edging out Melvin for 6th. Obviously my Dexter Jackson
opinion differed vastly from the judges. But hey, that’s Jay Cutler
just my opinion. Let’s get back to the moment. Phil is Silvio or Melvin
closing the gap on Dexter, but Dexter’s still holding him off The judges got me baffled, which means they’re doing
and pushing Jay more than anybody—even more than their job right. Some had Dexter winning. Others put Wolf
Victor did last year. Dexter had only 2 callouts! I have at the head of the pack. There was a case made for Toney,
him ahead of Jay at this point. I can’t get a handle here as too. I’ve never heard so many varied opinions in one night.
it looks like Dennis and Toney are duking it out for fourth To me, that’s the hallmark of a great show. Here’s how the
(???) with Melvin and Silvio right on their heels. Based on chips fell. No more bets please!

December 2008 www.musculardevelopment.com MD 197

www.fantamag.com
 DEXTER JACKSON—
2008 MR. OLYMPIA!!!
5 ‘6”
235
I’m still buzzing from the emotion of the
moment. The whole place literally lit up! What a
great night for Dexter and a fantastic night for
bodybuilding as a whole. To have a man that does-
n’t weigh 270 pounds as the newest Mr. Olympia
does wonders for the sport. Has Dexter ushered in
a new era? Only time will tell. For now, let’s enjoy
this wonderful moment.
Dexter has always had the complete ensemble.
This night he brought a significantly bigger version
of it, especially through the arms, delts and back.
The gamble paid off—big time! His legs had good
sweep and front thigh separation was up (usually a
critical point). His side chest was spectacular, with
perfect shape and evenly distributed mass. From
this angle it looked as if the skin from his legs had
been removed. His front double biceps had more
impact and his abs & thighs were razor sharp.
From the rear he was carrying a little more weight
and early on Friday, he lacked the inhuman crisp-
ness he showed at the Arnold. But as I said, that
oversight took care of itself the longer he stayed
onstage. He remains one of the most consistently
conditioned guys in the world. Great thickness
with more width to his back than I’ve ever seen.
Tight waist with brick abs and the sickest striated,
traps pouring out of his ears most-muscular on the
stage. Dexter knew he had the better package and
that gave him the confidence to go right after Jay
all night.
On a personal note, the pride and happiness I
feel for Dexter are beyond words. I’ve known this
guy since the ’99 Grand Prix in England (he doesn’t
even resemble that man any more). We’ve always
been close and to see him win it in this fashion
was an amazing thrill. I was honestly surprised. I
knew the judges would bring it down to Dexter and
Jay. Of the two, Dexter was clearly superior. But
with the way these things go, I still didn’t think it
would fall his way. When they announced his
name, I flew off my seat (like everyone else in the
arena), cleared the blockade like a hurdler and ran
to the front of the stage. I’m honored that he men-
tioned my name in his highly emotional victory
speech. At his VIP party, I gave him a big hug and
told him what his victory means to people like me,
Shawn, and Kevin. It was almost like we were win-
ning it, too. I’m happy for you Dex! Arnold Classic
and Olympia Champion! What a fabulous year.
You’ve worked hard all your life and you deserve
every bit of it! Congratulations Dexter Jackson,
2008 Mr. Olympia!

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www.fantamag.com
 JAY CUTLER
—2nd Place
5 ‘9”
270
Jay was off, no two ways
about it. Although his legs
were flared and covered with
criss-cross striations, his
upper body, though huge,
lacked the clear separation
you expect in a Mr. Olympia.
But when he turned around,
the true extent of the circum-
stances were undeniable. His
back was holding water. His
rear double biceps showed
minimal separation and depth.
His lumbar region was marred
by folds of loose skin. His
glutes and hamstrings lacked
their customary details. From
the side, he was thick but
again, his lower extremities
were devoid of all the fissures
and cracks evident on the
competition. His arms and
delts were fuller and rounder
than they’ve been in years and
like a true champion, he was
full of confidence, command-
ing respect the moment he
stepped onstage. No one is
more dedicated than Jay but
he just didn’t have an Olympia
caliber physique, at least not
this day. Even though he lost
his crown, nothing will take
away the fact that Jay Cutler is
a great bodybuilder. He’s
accomplished magnificent
things in his career. He was
the uncrowned champion in
2001. He was the rightful
champion in 2006. Tonight,
like the true class act that he
is, he was fully gracious in
defeat, acknowledging that
Dexter was the better man on
this occasion. I feel for him,
having lost the very thing he’s
devoted his entire life to. But
I’m sure he’ll be back. He’s a
warrior in body, mind, and
spirit.

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www.fantamag.com
 PHIL HEATH—3rd
5 ‘9”
240
The Gift sure lived up to his billing as a future Mr. Olympia. I’m
stunned speechless. How can this guy keep improving at such a rapid
rate? And I’m talking major, jaws dropped to the floor, no question
about it improvements! Bigger than ever with a degree of condition-
ing right on par with Silvio. One of the roundest guys in the sport.
The best guns in the show with thick, flared thighs riddled with crazy
deep separation. Chest has nice thickness but still needs more width.
His back is coming up too, though it’s not quite at the level he needs
to leapfrog past the top tier guys (which won’t be too long if he keeps
up this pace). Still, his delts, guns, quads, hams, glutes, and calves
are stellar material. Winning lines and symmetry, too. Showed mar-
velous detail in quarter turns. Pushed Dexter and Jay hard. Could
have been one spot higher and nobody would have complained—
least of all, me! Absolutely ecstatic with third; great seeing such
youthful enthusiasm. He’ll be hard to keep at bay with his combina-
tion of size, shape, and conditioning.

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DENNIS WOLF—4th
5 ‘11”
270
The Big Bad! Made necessary improvements to his weak areas.
Added mass and detail to his lower back, increased his hamstring
drop and packed more meat onto his already gargantuan delts while
keeping his itsy-bitsy waist exactly the same. True his lats don’t insert
at the waist, but their width and thickness can’t be denied. Add
stripped glutes and hams to that picture and you have quite an
imposing image. He was the biggest guy in the lineup and his condi-
tioning was right in the top percentile. He owned the most muscular,
front lat spread, and rear double biceps. I appreciated his attention to
the mandatories in prejudging. He hit his poses, recontracted—not
an easy thing to do—and hit them again, squeezing every fiber. It
showed his hunger, confidence and maturity. His evening routine
was cut from the Ed Corney classic style of posing, which when cou-
pled with his immense dimensions, makes for a very dramatic pres-
entation. Keep bringing it like this Dennis and very soon you will be
the last man standing.
Wolf won the Bodybuilding.com Fan’s Choice Award for the sec-
ond year in a row! The Fan’s Choice online voting took place live dur-
ing the Olympia webcast.

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 TONEY FREEMAN—5th
6 ‘2”
290
X-Man Version 2.8! The best Toney I’ve ever seen. Big,
hard, full, and shredded. Newfound back density brought
his rear double biceps and rear lat spread to life. Superb X-
frame with round, mellon delts, tight waist, and probably
the best tall man wheels of all time. His teardrops are
spilling over his knees and his outer quads are touching his
competitors. And the separation! Hamstrings are hanging
low with excellent detail. Major guns and beautiful shape
and symmetry married in perfect harmony with loads of
muscle. Toney looks great standing relaxed and hitting his
shots. What’s more, he’s very impressive in the transition
between poses. His side chest and front double biceps
were among the best in the show. The X-Man’s night rou-
tine sent chills racing down my spine. What a performance.
I’d lay down money to see it! Nobody would have argued if
he was higher.

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 MELVIN
ANTHONY—6th
5 ‘8”
245
The Marvelous One
looked good early on but
then started to fade. He was
hard from the front, as
evinced in his double biceps
and side chest shots, but
from the rear he continues to
be plagued by a lack of condi-
tioning. And that’s too bad
because he has terrific shape
and lines. If he could just pull
the water from his problem
areas, we’d see just how mar-
velous he could truly be.

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SILVIO SAMUEL—7th
5 ‘7”
225
El Matador! This cat’s taking the bull by the
horns. The round mound of muscle was bigger and
more conditioned than I’ve ever seen. When you
can lay claim to being the most conditioned guy in
a lineup that includes Dexter Jackson and Phil
Heath, you’ve done something special. I told you
fools Silvio wasn’t playing. Thighs separated like
nobody’s business. Great front double biceps with
that tiny waist and flaring quads. Perfect symmetry
from every angle, particularly the front lat spread
(beautiful shot!) and rear double biceps. He
brought up his back thickness and carved his serra-
tus and abs all the way down to his spine. The
reduced schedule paid off big time for Silvio, who
brought his best package to date. Should have
been higher. My heart bleeds for him. Silvio, I can
only tell you what I told Dexter seven years ago:
Keep coming in tight and sliced to ribbons. Play
your game. You will be rewarded.

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DENNIS JAMES—8th
5 ‘8”
245
DJ where have you been? Wherever it was you went off to,
it’s good to have you back where you belong. DJ came down
a ways from his usual
260-ish to a more
streamlined 240-ish
look and it paid huge
dividends for him.
His waist was tighter
and his legs were in
better balance with
that expansive upper
body. See?
Sometimes it’s best to
forgo the excess. His
delts and pecs were
as wide and thick as
ever. Amazing upper
body hardness and
front thigh separation.
Terrifying side chest!
His glutes were in
shape and his back
was soooo wide. The best DJ I’ve seen in a long time! He got
much appreciation from his peers who took the time to con-
gratulate and welcome him back.

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 MOE EL
MOUSSAWI—
9th
5 ‘9”
235
First timer and a
great showing at that.
Moe’s got guns to spare
and nice, thick, sweep-
ing quads. I’d like to
see more upper pec
mass and lat width. His
conditioning was good.
Nice proportion and
lines. Back double
biceps jumps to life.

GUSTAVO BADELL—10th
5 ‘8”
240
The Freakin’ Rican! A little lighter than normal but it served him well. When
Gustavo opts to forgo the size game, his waist gets tighter, improving his aes-
thetic qualities. But he sacrificed in other areas, mainly his front thighs, which
were markedly down and this cost him points. Guns were loaded as always but
his chest seemed a bit shallow. Powerful from the side though he lacked his
usual crisp lines. Rear double biceps still carrying loads of dense beef, but lack
of dryness hurt him. It was a tough line up and this clearly wasn’t the best
we’ve seen from Gustavo.

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 In a way, a finish like this
redeems the sport on several
levels. The incumbent does
have an advantage (even if you
disagree, like I do, there’s no
disputing it has played a signifi-
cant factor in the past). So to
have it come down to the wire
and go to the better man based
solely on what was brought to
the table at the moment gives
me great consolation. Maybe
the days of one guy holding the
title for years and years are
over. I have no problem with
that if it’s truly warranted, but
that’s rarely been the case.
Dexter’s physique toppling
Jay’s—the proverbial apples and
oranges—makes a statement
louder than Saturday night’s
standing ovation. The aesthetic
component of the sport like
tight waists, impeccable symmetry, and pleasing lines are finding their way back to the center of bodybuilding. Size at all costs
is no longer a guarantee for victory. It’s the combination of everything: size, shape, symmetry, and conditioning. The total pack-
age. A return to the very ideals of bodybuilding. Balance has been restored to the bodybuilding universe.
Congratulations to Mr. Olympia Dexter Jackson (feels great to write that!), Ms. Olympia Iris Kyle, Fitness Olympia Champion
Jen Hendershott, and Figure Olympia Champion Jennifer Gates. Dennis Wolf was the overwhelming People’s Champion based
on crowd reception alone. Thanks also to AMI for resurrecting the German Grand Prix in 2009. Thank you to All-American EFX
(www.aaefx.com). Had a blast at the booth! Thank you to Steve Blechman for the support and respect he has for this sport.
Steve brought a small city of people to cover the Super Bowl of bodybuilding because that’s how much he cares. As usual, I had
a rip roaring good time covering all the festivities for you. On behalf of Steve, Dave Palumbo, Shawn Ray, John Romano, Per
Bernal, and the rest of Team MD, God Bless you all. We’ll do it again next year!

STEVE STONE 2008 MR.OLYMPIA

RIP
1. Dexter Jackson 202 & Under
Olympia Weekend started with a tragedy, when chief
2. Jay Cutler 1. David Henry
expeditor and NPC Vice Chair Steven Stone passed away
during the show. Steve was a true gentleman that loved 3. Phil Heath 2. Kevin English
bodybuilding and was loved by all 4. Dennis Wolf 3. James Lewis
who had the pleasure of knowing 5. Toney Freeman Roc Shabazz
this dear soul. He was one of those 6. Melvin Anthony Jeffrey Long
down to earth guys that you just 7. Silvio Samuel Richard Jackson
know you’re lucky to meet as soon 8. Dennis James Jaroslav Horvath
as you shake his hand. He never 9. Moe Elmoussawi Ray Arde
had a bad word to say about any- 10. Gustavo Badell George Farah
one and I’ve never, in all my years in
11. Darrem Charles Charles Dixon
the sport, ever heard anybody say a
12. Johnnie Jackson Eric Castagnet
negative thing about the man.
13. Craig Richardson Curtis Bryant
Bodybuilding stages will seem a lit-
tle emptier without Steve setting up 14. Ronny Rockel Jason Arntz
behind the scenes with his solid 15. David Henry Nathaniel Wonsley
direction, ensuring everything runs like it’s supposed to. 16. Kevin English
He will be missed by his many friends, colleagues, and 17. Leo Ingram
especially his family. My heart goes out to those who 17. Sergey Shelestov
knew and loved him best. You will be missed but never 17. Fouad Abiad
forgotten.

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 Michael Liberatore’s
Big Guns Are Aimed
At The Nationals
By Ron Harris, Photography by Per Bernal

He’s ranked right now as “America’s Top Amateur,” having lost the
2008 USA heavyweight title by a scant one point to overall champ
Brandon Curry. There’s a very good chance that just a couple weeks
after you read this, Michael Liberatore will take that weight division at
the Nationals and we’ll have to come up with something else to call
him. “The Liberator” is out, seeing as that name is already taken by
patented furniture wedges designed specifically for facilitating certain,
more enjoyable positions of sexual intercourse. But Michael doesn’t
really need a catchy nickname, anyway. His physique does the talking.
More than a couple pundits have compared his package of size,
shape, symmetry and condition to IFBB Hall of Famer Lee Labrada,
something you don’t hear very often about a heavyweight. The only
points on his physique right now that need to come up are his chest

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and arms, and it’s not that
they are weak. They only
appear to need more mass
because his shoulders and
arms are so phenomenal.
It’s Liberatore’s arms we
focus on this month. These
are the type of arms most
of wish we had— fully
developed and thick from
the shoulders all the way to
the wrist, chiseled with deep
separations and encircled
with a powerful network of
snake-like veins. Normally
when the subject of these
articles has been blessed
with such a freaky body
part, there’s little to gain
aside from the inspiration
the photos provide. Michael
was an exception, as I guar-
antee you that by the time
you finish reading this,
you’ll have a few ideas
you’ll want to try in the gym
right away.

It’s True, Michael Was First In

Line When They Were Giving Out
Arm Genetics
A lot of kids mess around and hit half-ass biceps poses,
but few actually have something there to flex. Michael can
remember being only 4 or 5 years old and
having an arm shot that other kids envied
and adults were a bit shocked at. “It’s not
like I had huge arms when I was that
young, but they always had good shape
to them and I was always naturally lean
for whatever reason.” When he start-
ed training at the age of 14,
Liberatore stood only 5’3” and was a
scrappy 115 pounds. Yet already, his
arms were 15 inches, a measurement
that you’d expect from someone signifi-
cantly heavier. Speaking of measure-
ments, that’s one topic Michael feels body-
builders put far too much emphasis on. “It’s a visu-
al sport, and I’ve yet to see a judge get up onstage with a
tape measure,” he says drolly. “Besides, shape and deep
cuts can give the illusion of a bigger arm. And something
like a high peak can give you a bigger number, even if the
overall arm isn’t that large.” This begs the question then,
just how big are Liberatore’s arms? “I really don’t know,” he
says. “I’m sure they are over 20, probably a bit over 21, but
I don’t get caught up in measurements. Doesn’t everybody

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just say their arms are 22 inches anyway?” When he was
starting out, it was the arms of Arnold and Lee Priest that “If something is
inspired him and fortunately, he possessed the requisite producing results,
genetics to build biceps and triceps that are in that elite keep it, if not,
league. “They always grew easily,” he admits. In high scrap it and keep
school, he followed the standard formula of doing three trying new tech-
basic exercises each for biceps and triceps, for 3 sets of niques and exer-
10. Barbell curls, preacher curls and dumbbell curls were cises. There are
his staples for biceps, while tri’s got mostly skull-crushers, bound to be cer-
dips and overhead extensions with a dumbbell.
tain exercises, rep
tempos, rep ranges
Making Freaky Arms Freakier
In the early days, Michael would pair back with biceps
and so on that will
and triceps would typically be done with chest. Once he
work better for you
got more serious about bodybuilding and started compet- than others. Trial
ing a few years ago, Liberatore decided arms needed and error like this
their own day, for several reasons. Number one, even takes time, but it’s
though his arms are pretty damn good, he knows they the only guaran-
could be better. “Look at almost any established pro who teed way to discov-
has done very well, and he has gigantic arms,” he er your individual
declares. “Lee Priest is a good example of someone I can keys to growth.”
relate to because he gets criticized for his chest and back
not being as impressive as his arms. But that doesn’t stop
him from blasting his arms hard, and you can’t deny that
his amazing arms haven’t been an advantage onstage.”
Michael also points out a couple pros who have average
arms with otherwise fantastic physiques, and suffered
when compared alongside guys with huge arms. “Milos
is one man who looked almost perfect, but his relative
lack of development in the arms held him back,” he says.
“Bill Wilmore is a more current example. That guy has a
tremendous back, and a super-thick chest, but his arms
just don’t match. I am sure that if his arms were also as
impressive as the rest of him, he’d be doing even better
as a pro than he has so far.”
Another reason Liberatore trains arms on their own
day is that he prefers to focus on just one body part com-
pletely, and get out of the gym in 1 hour or less. And
finally, it allows maximum energy and intensity to be
applied to training them, something he confesses was
missing until recently. “Until last year, I really wasn’t put-
ting much effort into my arms just because they were so
dominant. But now that I am knocking on the door of a
pro card and will hopefully be up against the pros before out of our arms, yet don’t have a whole lot to show for it.
too long, that’s not gonna cut it. I can’t afford to do any- Liberatore is far more in touch with reality. “Not everyone
thing half-ass.” can build exceptionally big arms,” he says. “Just like not
everyone can build huge calves. But I do think that no
What About The Rest Of Us matter what your genetics are like, you should still be able
Genetically Average Slobs? to build up your arms quite a bit bigger than they were
Ask a lot of pros who were gifted with mega-cannons when you started.”
for arms without doing anything special for them what he What’s the solution for truly stubborn biceps and tri-
would recommend for an average guy with stubborn ceps? “There is no one magic formula or workout that will
arms, and you’ll often get total befuddlement in response. do the trick for everybody. You really have to keep trying
“Train them,” will be their brilliant pearl of wisdom. It just things until you start to figure out what works best for
doesn’t register to some of the genetic freaks while there you. Stick with a particular exercise or routine for about
are those of us out in the real world who do train the shit four to six weeks, and gauge your progress. If something

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is producing results, keep it, if not, scrap it and keep try-
ing new techniques and exercises. There are bound to be
certain exercises, rep tempos, rep ranges and so on that
will work better for you than others. Trial and error like
this takes time, but it’s the only guaranteed way to discov-
er your individual keys to growth.”
What About A Pump?
One factor that gets argued about frequently is the
pump. Does it really contribute to muscle growth, or is it
just a nice little ego boost for us to check out in the mir-
ror? “I do believe a pump is one ingredient of muscle
growth, and it’s one of the main reasons I don’t do very
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low reps on anything,” Michael explains. “When a muscle
is pumped, it stretches out the fascia tissue that surrounds
it, which many experts feel is critical; it makes room for
the growing muscle. There’s also a big psychological ele-
ment to a pump. When you see yourself looking pumped
and vascular, it makes you want to train harder. It’s like
something to aim for. If your arms are an inch or more
bigger when they’re pumped, that’s what they could look
like all the time if you can put that mass on.”
Liberatore admits that he gets pumped pretty easily in
general. “I recently moved, and a couple of my friends
were laughing because just about anything I did that day
was giving me a pump, and it’s like that all the time, even
MD 221
on no carbs.” This sounds great to most of us, but it can
actually impede Michael’s training. “A lot of times when
I’m doing any type of curl, my biceps and forearms get so
pumped that it’s painful and I can’t even use a full range
of motion anymore,” he shares. “I’ll have to go and do a
couple sets of calves or something until the pump sub-
sides a little bit.” Now, it’s finally time to take a look at
some of the exercises America’s top amateur bodybuilder
uses to work his massive guns.
Barbell Curls
Surprisingly, barbell curls with a straight bar are an
exercise Liberatore has only recently started doing
after avoiding them for the past six or seven years.
“They would give me forearm splints, just excruciating
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pain,” he notes. “But now that I’ve decided to really hit
my arms a lot harder, I knew I had to do them. Dave
Palumbo told me to try using wrist wraps, and that did
cut down most of that weird pain.” Michael feels that
not everyone can use the straight bar for curls without
pain, and I concur. I read something a couple years back
that made a lot of sense. If you face a mirror with your
arms hanging straight down and your palms forward,
look at your arms. If they are indeed perfectly vertical,
you’ll never have a problem with the straight bar. If they
are angled away from your body, you’re probably better
off using an EZ-curl bar or dumbbells. “I just feel I need
to do them now because I need a different type of stim-
ulation than what my biceps are accustomed to,”
Liberatore adds.
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 does curls on both the ubiqui-
tous plate-loading Hammer
Strength preacher curl
machine and another far less
common gem from the
Nautilus Nitro line. “You sit in
the machine and your arms
are elevated, and you work
each arm individually,” he
says. “I really feel those, but at
the same time there are other
curl machines that I find
worthless and don’t feel at all.”
It all comes down to what hits
the muscle just right and the
mind-muscle connection. “If
you find a machine or two that
get the job done right, don’t
shy away from using it just
because you read somewhere
that some pro doesn’t like
anything but free weights,” he
advises. “He’s not you and
you’re not him.”

Cable Curls
Liberatore also includes
cables in his arm-training arse-
nal, as they provide a feel and
tension uniquely different from
either free weights or
machines. He will do curls with
one or two arms, often as a
finishing movement for the
bi’s. The only variation you
won’t see him do is the “front
double biceps” cable curl from
dual overhead pulleys in the
cable crossover station. “I
don’t feel a thing from them,”
he states. “Most often I like
one-arm cable curls, because I
can isolate the muscle com-
pletely.”

Machine Curls
“Should I be like all the other guys and say I only use
free weights and everything else is for sissies?” That’s
what Michael asked me when I inquired about his choice
of training tools. Of course I would only want him to say
that if it were true, and it’s not. “You have to have free
weights in your routine as your bread-and-butter move-
ments, but there are a lot of machines I like, too.” He often
Cable Pushdowns
Cables play an even more
frequent role in Liberatore’s
triceps training. He usually warms up with at least 2 sets
of cable pushdowns and then launches into 3 or more
heavier work sets. “I just think it’s a good idea to warm
the whole area up and get a good pump going before
you start using barbells and dumbbells,” he notes. At
some workouts he uses a V-bar, at other times a rope.
Toward the end of the triceps workout, he often comes
back to the cable stack for one-arm pushdowns with a

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hammer grip. “In the pictures I “If you find a machine or two that get the
took with Per, I had a rope on
there, but most of the time I just
job done right, don’t shy away from using it
take off any attachment and use just because you read somewhere that
the cable itself. Obviously you some pro doesn’t like anything but free
can’t go very heavy like that, but weights,” he advises. “He’s not you and
at that point you don’t need to.” you’re not him.”
Overhead
Extensions
To target the long head of the
tri’s, Michael always includes
some form of overhead exten-
sion. He may choose the seated
cable version shown here, or a
heavy dumbbell. “It’s all about
getting that good stretch at the
bottom,” he observes. “Make sure
to lower into the stretch slowly
and never bounce back out if it
too fast,” he advises. “You might
be able to get more reps that
way, but you’re putting yourself
at risk of a triceps tear.”

Dips
Weighted dips have been a
core movement in Liberatore’s tri-
ceps training for his entire career.
He sometimes goes up to three
45-pound plates, but finds that he
pays for it in the form of elbow
pain. Most of the time he sticks
with two. He also has a secret
technique that he picked up from
his own background as a gym-
nast. “If you look at nearly all
high-level gymnasts, they have
great triceps,” he begins. “They
don’t get that from skull-crushers
or even doing dips; it comes from
so many hours and hours on the
parallel bars, supporting them-
selves in that top position.” To
mimic this, Liberatore often fin-
ishes each set of dips with an iso-
metric hold in that top position at
the end, with only a very slight
bend in his elbows. “You could
also do your sets of dips, then fin-
ish by trying to hold that position
for as long as you can, 1 minute,
2, or 3— you’ll be amazed at how
sore your triceps will get. And
don’t be too surprised if they start
growing again, too.”

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Target: Atlanta
and A Pro Card
After taking some time off from training after his
runner-up finish at the USA, during which he also
got married, Michael is right on track and feeling
good about the upcoming NPC Nationals. “I know
anything can happen, but I will bring my best pack-
age ever. That’s all
I can do, and
Training Split
maybe it will be
Sunday: Legs
Monday: Arms good enough to
Tuesday: Shoulders get that pro card.”
Wednesday: OFF Certainly his arms
Thursday: Back will be a strong
Friday: Chest point onstage as
Saturday: OFF he faces off
against the best
heavyweights America has to offer. Maybe you will
be able to build arms like his, and maybe not. But
you can do the best you can with what you were
given, and most of the time the results of long-term
effort and dedication to your arm training are better
than you or anyone else expected.

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Changing Contest History
Muscle Shape— 2004 Illinois State Third, Middleweights
Dream On 2005 Kentucky State Light-Heavyweight winner
We still hear nonsense 2006 Pittsburgh Championships Heavyweight and Overall
about particular exercises or 2007 Arnold Amateur Second, Heavyweight
techniques being able to give 2007 MD Cyber Classic Winner
you a better biceps peak or 2007 IFBB North American Third, Heavyweight
even a double split to your 2008 Junior Nationals Heavyweight winner
biceps, but Michael doesn’t 2008 USA Championships Second, Heavyweights
buy it. “You either have those
things or you don’t, and once
you build the biceps up you’ll
know for sure,” he tells us.
“Levrone and Sergio never had
much of a peak, but they still
had great arms. Ronnie, Robby
Robinson and Boyer Coe all
had that crazy double split to
their biceps, but it wasn’t from
anything special they did in the
gym. I remember Lee Priest
talking one time about how he
kept trying to exaggerate the
twist at the end of alternate
dumbbell curls for that split,
and finally gave up. I’d say his
biceps are still pretty decent,
wouldn’t you?”

Liberatore’s Arm Workout*

Barbell Curls 3-5 x 10-15
Nautilus Nitro Biceps Curls 3-5 x 10-15
Hammer Strength Preacher Curls 3-5 x 10-15
Hammer Dumbbell Curls 3 x 10-15
Cable Curls 3 x 10-15
Pushdowns (warm-up) 2 x 20
Pushdowns (work sets) 3-5 x 10-15
Skull-Crushers 3-5 x 10-15
Weighted Dips 3-5 x 10-15
(plus isometric holds
near lockout)
One-Arm Cable Pushdowns 3-5 x 10-15
*The number of sets depend on how many different exercises
he does on a given day. If it’s around 10 as seen here, he would
normally only do 3 work sets. If he opts for fewer exercises, he
will do 4 or 5 sets of each.

Liberatore’s VPX
Supplement Stack
NO Shotgun pre-workout
NO SyntheSize post-workout
Meltdown (for cranking up fat-loss)
Zero Carb (protein supplement)
Redline Xtreme (when he needs additional energy)

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SECOND
TO NUNN!
IS USA
SUPER-HEAVYWEIGHT
CHAMPION ED NUNN
THE NEXT X-MAN?
By Ron Harris, Photography by Per Bernal

Super-Heavies—
Not Always Super
Since the NPC instituted the super-heavyweight class 10
years ago in response to the need to give the “smaller”
guys in the 205-225 range a fighting chance against the
250-plus-pound monsters, a curious truth became evident
at the USA and Nationals. Aside from occasional standouts
like Dennis James, Quincy Taylor, Melvin Anthony, Orville
Burke, Desmond Miller, and most recently Evan Centopani,
the super-heavyweights usually weren’t so super.
In fact, for many in the audience, the class soon came
to be expected as an anticlimactic letdown at the end of
every show, and has remained so. Though initially con-
ceived as a weight division to encompass the true freaks,
instead it often draws tall guys with no legs, guys with
mass, yet lacking shape or definition, and always at least a
few competitors who clearly should have dieted down to
the heavyweight limit of 225 1/4 yet were obviously hoping
for an easier chance to win compared to the always-tough
heavyweights. But like I said, occasionally the super-heavy-
weight winner is a man with all the makings of a future
star in the IFBB. Toney Freeman certainly proved that, cata-

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pulting to the A-list a couple years after winning the
Nationals in 2002. Now we have another tall “X-Man”
on the scene who could follow in Big Toney’s footsteps.
His name is Edward “Bigg Show” Nunn. He may have
missed his pro card at the recent USA, but you would
be a fool to bet against him to win his class at the
Nationals coming right up in Atlanta. At 6’1” and 246
pounds, he’s got what most tall bodybuilders don’t: the
X-frame, a tiny waist and plenty of mass in both the
arms and legs. Never heard of the guy? Oh, you will;
don’t worry.
From The Deep End Of
The Gene Pool
Ed’s first inspiration to want muscles came from see-
ing the compact yet powerful physique of his dad,
Eddie. “My dad is about 5’7” and was maybe 185
pounds when I was a kid, but the man was jacked,” he
tells us. “And he didn’t even lift weights. He would do
stuff like lift full trash barrels for reps, and I would be
alongside him curling glass soda bottles.” Clearly, Ed
didn’t get his height from dad’s side. Mother Matoka’s
brothers were all between 6’3” and 6’6” and ranged in
weight from 250 to 350 pounds. Big legs also ran in
mom’s family, which would be a boon to Ed later on. In
his younger years, Ed excelled in football and track in
his native Indiana, running the 100-meter in 10.7 sec-
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onds in high school. “Even then, I was about 200 pounds
and people at the track meets always chuckled when
they saw me and assumed I would be slow, until they
saw me run. It would freak them out that such a big,
husky kid could beat all these smaller, lighter kids.”
Despite his athletic pursuits, the idea of getting big-
ger muscles was always on his mind, and since the age
of 14, he’d been working out with a set of cement
weights his mom had bought him for a birthday. “I
would set it all up under a tree in the backyard in the
warm weather, and bring it inside once it got cold.” He
played football for a junior college in Iowa, and the
team’s strength coordinator had him doing plenty of
power cleans, bench presses and squats. “He wouldn’t
let us do really heavy weights for just a couple reps on
the squat,” Ed explains. “We had to do higher reps and
go deep, no little half-reps. Looking back, that did a lot
for my leg development, too.”
Training Split
Sunday: Back width day or OFF if needed
Monday: Quads, calves and abs
Tuesday: Chest and triceps
Wednesday: OFF
Thursday: Back and biceps
Friday: Glutes, hams, and biceps
Saturday: Delts, traps, and abs
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 Contest History
2002 Indiana Championships
2002 Midwest Championships
2003 Indiana Championships
2004 Ohio Championships
2007 Anderson GNC Championships
2007 Kentucky Show of Strength
2007 Indiana Championships
2007 IFBB North American
2007 NPC Nationals
2008 Indiana Championships
2008 USA Championships
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Third, Heavyweight
Second, Heavyweight
Fourth, Heavyweight
Fifth, Super-Heavyweight
Fourth, Super-Heavyweight
Super-Heavyweight and Overall
Second, Super-Heavyweight
Sixth, Super-Heavyweight
Fifth, Super-Heavyweight
Super-Heavyweight and Overall
Super-Heavyweight winner
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Becoming The Bigg Show
Ed may never have become a full-fledged bodybuilder had he not met a pair of bodybuilder twins at his off-cam-
pus gym toward the end of his studies. Noting his impressive build at about 215 pounds, they asked if he had com-
peted yet in any bodybuilding shows. “No; I’m a football player,” he told them. They encouraged Nunn to take advan-
tage of what were clearly gifted genetics, and guided him through all the basics of training and eating, bodybuilder-
style. He would have competed soon after that, but life happened, as it often does. Though Ed had planned to contin-
ue on at college, he soon had a baby to help support. He took his degree in criminal justice and became a correc-
tions officer on the way to joining the police department.
Before he started at the police academy, the local General Motors plant began hiring and Ed couldn’t turn down
the money, which was substantially more than what local police earned. Nearly seven years later, GM shut down
most of its United States plants and moved them to Mexico, and Ed took a buyout that let him make the transition to
a career in personal training,
his current occupation.
3/4 Deadlifts Chin-Ups (2 sets wide, 2 close, 2 reverse)
Climbing His Reverse-Grip Pulldowns Pullovers
Way Up The T-Bar Rows Barbell Rows
Lat Pulldowns (to front and back)
Ranks Dumbbell Rows
Ed began competing in *All exercises done for 4 sets of 8-10 reps unless otherwise indicated,
2002, not really knowing not including warm-ups.
what he was doing. Dieting
mostly on tuna and whey protein shakes, he found himself losing precious lean muscle and coming in too flat
every time. “I used to eat tuna four times a day,” he reveals. “I would mix it up with mustard, sugar-free relish
and hot sauce and stuff it in a whole-wheat pita pocket. If I never eat tuna fish again, it would be too soon.” It
wasn’t until he met his current girlfriend, Miki Morales, that he started to turn things around. “Miki did a lot of
research and came to the conclusion that I simply wasn’t eating enough calories,” he explains. “I began eating a
pound of red meat every 2 hours along with either rice or potatoes, and I started making much better gains.” Ed
took a hiatus from contests during 2005 and 2006 and returned with far more quality mass. “I didn’t want to go
to the national level until my physique was ready,” he states. “If I’m gonna go to all the trouble of dieting, I want

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 Measurements
and Top Lifts:
Arms: 22”
Chest: 52”
Waist: 32”
Legs: 31”
Calves: 20”
Neck: 19”
Deadlift: 700 lbs
Squat: 600 lbs
Dumbbell Curls: 100 lbs

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to be up in the top placings.” His strategy paid off, as
his first crack at the Nationals saw him make top five
in Evan Centopani’s class. Ed put his focus from then
on into improving his back, chest, delts, and calves,
and this translated into 17 pounds of new mass at the
USA in those areas. “I really went to work on my back,
hitting it twice a week with different workouts for
thickness and width (see SIDEBAR),” he relates.
“There’s still a lot of room for improvement back
there, but that’s understandable with a frame as large
as mine is. Honestly, I think I would make a pretty
good pro at about 270 pounds or so— that’s the goal.”
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Look Who’s In His Corner. . .
In addition to his girlfriend and the guys who spon-
sored his eggs and fish for the USA and Nationals, Fred
Spinks and Al Montano, Ed gained a powerful advan-
tage soon after the USA in the form of MD’s own Pro
Creator, Hany Rambod. “I met him at the USA and
already I can say I find Hany very easy to work with,
because we’re on the same page on a lot of subjects,”
Ed says. “One thing I will be sure to bring to the
Nationals with his help is that crisp, dry condition that
you almost never see with the big guys. Too many of
these guys put their focus on being as massive as possi-
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ble, but they are missing the big picture. The total package
is what wins, and condition is a huge element of that. If
you look at the athletes Hany has worked with and helped
turn pro, you see that he has been very consistent with
bringing people into shows in the best condition of their
careers. I’m still over nine weeks out right now and my
glutes are pretty much in. I won’t make any predictions of
course, but I have a great feeling about the Nationals.” The
best part is that Ed holds no grudge about being passed
over for a pro card at the USA. “I feel blessed to have done
so well at my first shot at the USA, and I can take pride in
knowing I gave it my all and looked the best I could have.
But my true best is yet to come.” Muscle Asylum Project
apparently felt the same way about Ed’s potential, as they
recently signed him to a contract.
The Shape Of Things To Come
Comparing Ed Nunn to Toney Freeman may seem pre-
sumptuous, considering that as of this writing, Ed is still an
amateur and Toney currently has five pro wins under his belt.

Weighty Issues
Until just a couple years ago, Ed used to let his bodyweight climb up to over 300 pounds in the off-season. That’s
not too uncommon these days, especially for a man over 6 feet. But what is uncommon is that eventually he made a
decision to stay leaner. “It’s not that I was uncomfortable at that weight physically,” he says. “I just got sick of hav-
ing to kill myself with cardio to get in shape when it was time to compete because I needed to drop 50 pounds.”
Sharing the bodybuilder’s universal hatred of cardio, Nunn adds, “Being so heavy with all that fat also stretches the
skin out and makes it harder to get that tight, shrink-wrapped look once you’re in condition.” Since 2006, Ed has
maintained a weight of around 280 in the off-season. “My abs are in at that weight, and I see plenty of vascularity.
As long as I eat clean all week, I find I can have a couple treats over the weekend and it doesn’t hurt me much. I
have a pretty fast metabolism for someone my size, I think. But staying leaner is definitely something that’s made
my contest diets a lot easier. And best of all, I don’t have to do a ton of cardio when it’s time to get in shape. I can get
by most of the time with two 15-20 minute sessions a day instead of 45 like the old days.”

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 But the similarities are easy to see…X-frame,
stature and both are even from Indiana. And with
Name: Edward S. Nunn
Nickname: Bigg Show all due respect to Toney, I think Ed is better now
Date of birth: June 6, 1971 than Toney was when he turned pro and even has
Place of birth: Anderson, Indiana him beat on a couple body parts already. Nunn
Marital status: Single gained nearly 20 pounds between the ‘07
Children: Antonio, 19, Matoka, 13, Skyla, 9 Nationals and the ‘08 USA, a time span of only
Height: 6’1” eight months. Can you picture him with another
Off-Season Weight: 280 lbs
15 pounds and the same small waist? “That’s one
Contest Weight: 245 lbs
Academic Background: Associates Degree, Criminal Law; thing I won’t let happen is to get a big old belly,”
ACE-Certified Trainer he laughs. There is a photo on the home page of
Hobbies: Working on old cars, motorcycles Ed’s website showing him at 260, winning this
and electronics year’s Indiana state show. I thought it was a
Personal Motto: “Never give up, never Photoshop job at first, but it’s simply what he
stop fighting for what you want!“ looks like without cutting his sodium and water.
Favorite Music: R&B, jazz, hip-hop, rap, rock
The overall shape and fullness are what you
Favorite Films: “300;” “Gladiator;” “Scarface;”
“Shawshank Redemption” would expect to see in the top five at a pro show.
Favorite Colors: red, black, pearl So with that going for him in addition to his team-
Favorite Authors: Stephen King, Dean Koontz ing up with The Pro Creator for the Nationals,
Favorite Foods: steak and sweet potatoes and a big salad chances are excellent that this new X-Man, the
Least Favorite Foods: fast-food restaurants new guy who goes by the nickname of Bigg
Website: www.biggshow.net Show, will be second to Nunn in Atlanta. ■

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 MASSIVE TREY
“THE PHENOM”
BREWER’S
LEG BLAST
By Ron Harris, Photography by Per Bernal
Shadenfreude: Pleasure derived from
the misfortune of others.

When 22-year-old Trey Brewer walked

away from his first outing at the national
level this June with fifth place at the Junior
Nationals from what was supposed to be an
easy win on the way to nabbing his pro card
the following month at the USA
Championships, a whole lot of haters out
there were overjoyed. I bet more than a few
were jumping up and down and pumping

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their fists like they had just won the
Powerball, or a week in Jamaica with the
girls of Vivid Video to co-star in “Gang
Bang in Paradise, Volume 14.” “That ought
to take him down a notch from his high
horse,” they smirked.
Who does this kid think he is, anyway?
Cover of MD at age 21 before he’s even
competed beyond the regional level?
Sweet contract with one of the very top
companies in the world, BSN, who puts
him in a zillion full-page ads in all the mag-
azines and makes him out to be the
Second Coming of Arnold?Talking about
how he’s gonna be Mr. Olympia someday.
But the haters really should be ashamed of
themselves. Trey didn’t put himself on any
magazine covers or in any ads. He wasn’t
the one who saw so much potential to war-
rant an endorsement contract that most
pros would kill for. And Trey Brewer cer-
tainly never made any predictions of his
future greatness or claimed he would win
any particular show he was entering. It’s so
easy to judge a book by its cover and
assume Trey as an arrogant, swaggering
jerk. But guess what? I’ve been in contact
with this youngster on and off going on
two years now, and he’s actually humble,
polite and very respectful. He’s the total
opposite of the shit-talking loudmouth who
some may presume him to be. Trey is just
a quiet, hardworking kid from Georgia who
was gifted with extraordinary genetics for
bodybuilding that he’s trying to make the
most out of.
reps from the heavy 10-12 range he’d been using for years
What The Hell Happened At The to a more moderate 20-25 reps per set on just about every-
Junior Nationals? thing. The logic there was that Trey already had plenty of
Most likely, the trouble all began in 2007, when Trey’s size, so it was time to carve in some detail. And as for the
off-season weight climbed all the way up to just under 330 mighty thighs he was known for, he stopped doing any-
pounds at 5’10”. As anybody with eyes could see from his thing for them five months out from the show to intention-
appearance, a lot of that extra weight was indeed muscle, ally downsize them. After all, critics were constantly saying
but there was clearly a large amount of fat and water to go they were too big for his upper body, anyway.
along with it. No big deal. Plenty of guys over the years Unfortunately, the entire plan backfired on Brewer. “I
had shown that carrying excess weight in the off-season was 249 at the Junior Nationals,” he laments, the disap-
wasn’t necessarily a hindrance. Lee Priest, for example, pointment is impossible to ignore in his voice. “I lost a lot
used to look like the Pillsbury Doughboy most of the year, of muscle, and I wasn’t even in the condition I wanted to be
but would show up shredded on contest day. But not in. It was definitely not the way I pictured myself looking at
everyone’s body and metabolism works like this. For most my first national show.” Perhaps the worst part was that
people, having that much weight to lose necessitates an due to his flat appearance, the true improvements he had
exceedingly long and drawn-out diet, with enough cardio made to his chest, back and arms were hardly noticeable.
to wear out even your gym’s spandex-wearing aerobics As for his legs, they were really down in size. They had
bunnies. “I dieted for 19 weeks,” Trey tells us. “I was also gone from freaky to just plain big, but nothing special. All
doing two 45-60 minute sessions on the StairClimber that’s in the past now. His legs are well on their way back
every day.” Also, on the advice of his trainer, he upped his to their former greatness. I remember seeing shots of Trey

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posing on the beach in Los Angeles after he won the Excalibur in
December 2006, where it appeared some clever computer geek had mor-
phed his quads to make them look absolutely ridiculous in their size and
fullness, almost like two vein-riddled blimps. But those pictures were
authentic. It was only hard to believe because you rarely see a human
being with legs like this.

Meant To Have Monster Wheels

Some guys are cursed with chicken legs and have to fight to ever have
quads worthy of being seen in shorts. Then there are the Trey Brewers of
the world. The earliest foundation for his wheels came from playing soc-
cer and running track as a kid, where bursts of speed blasted away at his
abundant fast-twitch muscle fibers. The real magic began to happen when
Trey began weight training as an adjunct to his football in high school. “I
played fullback and blocking back, and the coach had us doing a ton of
squats and power-cleans,” he recalls. His legs responded quite well,
though Brewer didn’t really notice they were growing. “It wasn’t until I
was out on the field in the uniform with the tights on that people started
making comments about how huge my thighs were.” Eventually those
thighs grew to be somewhere between 33 and 34 inches in circumference;
Trey isn’t sure exactly. “I knew they were big enough by then, so there
was never a need to bust out the tape measure.” Here’s what Trey does for
those immense columns of muscle he calls legs. As always, I won’t bull-
shit you and insinuate that following his workout will give you wheels like
his, but his program of hard work on the basics will turn any pair of chick-
en legs into some meaty drumsticks.

Leg Extensions
Trey used to consider leg extensions nothing more than the prelimi-
nary warm-up before he could get into the “real” leg workout with squats,
but lately he’s changed his thinking. “Instead of just rushing through
extensions and not really putting much into them, now I get a really good
squeeze at the top and try to go progressively heavier set by set.” The
pump resulting from the increased blood flow has paid unexpected divi-
dends at the squat rack. “Now I get a much better pump and feeling in the
quads when I squat, for sure.”

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Squats
Ah, but here is the true star of Trey Brewer’s leg work-
out, the one that deserves the lion’s share of the credit for
his enormous quads. You just don’t get thighs like his
without a whole lot of heavy squats. Trey has gone as
heavy as 675 pounds for 10 reps. If any of you want to
plug that into some nerdy formula to ascertain his project-
ed maximum single, go nuts. Trey competed in a few
bench press meets as a teenager, but was never interested
in testing his absolute strength on squats. “Even back
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when I was in ninth grade, I was squatting like a body-
builder— deep reps, shoulder-width stance and never for
less than 8 or 10 reps.” These days he still works up to six
plates for 10-12 reps, but he’s careful to take time and grad-
ually build up to that weight. “I start off with one plate and
just keep adding one more each set until I get to that,” he
explains. Trey does use a belt and knee wraps, but the belt
typically doesn’t come into use until he gets to 405, with
the wraps often not making an appearance until the last 2
heaviest sets.
MD 251
Front Squats
One fairly recent addition to Brewer’s leg rou-
tine over the past year has been front squats. “I
noticed that a lot of pros did front squats, but the
one who impressed me the most was Jay
Cutler,” he says. “Jay has some of the best quad
separation in the sport, and he attributes some
of that to this exercise.” Since Trey started doing
front squats, he claims to see noticeable
improvement in this area himself.

Hack Squats
Prior to this, The Phenom usually did hack
squats on leg day. He will occasionally rotate
them back in, but he feels that doing both hacks
and front squats in addition to squats, leg press-
es, leg extensions and lunges is a bit much, even
for a workhorse like him. “I still think it’s a very
good exercise, particularly for anybody who
wants to get more outer sweep to the quads.”

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Leg Presses
After two types of barbell squats, Trey finds the perfect
heavy compound movement to finish with is the leg press.
“Your back is totally supported, and you don’t have to
worry about balancing anything,” he states. “You can just
concentrate on pushing the weight and working the quads to
death.” Understandably, the weights a man the size of Trey
can handle on the leg press for sets of 10 are substantial.
“Sometimes I feel like just putting all the plates on and taking
them off at the end are a whole other exercise,” he laughs.

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Lunges
Thanks to eight-time Mr. Olympia Ronnie Coleman, “parking lot Training Split
lunges” have become a universal fixture, at least in the lexicon of Monday: Back
this generation of bodybuilders, even if we don’t all do them. “I like Tuesday: Legs
the idea of actually going somewhere when I do lunges better than Wednesday: Chest
standing in one spot,” Trey explains. “Seeing where you need to Thursday: Arms
end up gives you a better goal than just counting reps.” He doesn’t Friday: Shoulders
descend so low that the trailing knee scrapes the ground when he Saturday: OFF (may do some arms)
Sunday: OFF

Trey’s Leg Workout steps, because that would mean skinning his
Leg Extensions 4 x 10-15* knees on asphalt.
Squats 4-5 x 10-15
Leg Presses 4 x 10-15 Lying Leg Curls
Parking Lot Lunges 4 trips across gym parking lot and back
Trey usually does both lying leg curls and
Lying Leg Curls 4-5 x 10-15*
seated leg curls in each workout, and eschews
Seated Leg Curls 4 x 12
Stiff-Leg Deadlifts 4 x 10-15 the common practice of high reps. “I’ve always
responded well to going heavy on hams just like
*The final set for both leg extensions and lying leg curls is usually
a drop set that amounts to a total of 20-25 reps. I do on quads,” he declares. “The hams have a
lot of fast-twitch muscle in them, so high reps

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 wouldn’t make sense, anyway.” Those of you who
watched the Olympics probably noted the fantastic ham-
string development of both the male and female sprint-
ers, which often eclipsed what you see on many body-
builders. Short, intense “sets” in the form of their brief
bursts of power on the track are responsible, which is
why anyone wanting bigger hams would be foolish to
waste time doing endless sets of high reps.

Stiff-Leg Deadlifts
Finally, Brewer nails his hams with heavy stiff-legs,
working up to 405 pounds in the off-season. The style he
chooses would more accurately be called “Romanian
deadlifts,” as this variation involves keeping the knees
slightly bent at all times and having the bar travel very
close to the body. With Romanian deads, you don’t need
to lower the bar to your shoelaces for a full stretch.
Typically that occurs right around mid-shin level.

How ‘Bout Them Calves?

Trey wasn’t sure how big his thighs were, and he
really had no idea what his calves measure. “I don’t
even think they’re big, to be honest,” he deadpans in his

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baritone Georgia drawl. “They’re pretty…they have nice “Ropeman (Tyrone Felder, former training partner of Lee
shape and good cuts, but I don’t think I have big calves.” I Haney) is handling my training, and I have Johnny
guess by those standards, nobody with the exception of Stewart helping me on the diet. I’d also like to take the
Mike Matarrazzo and Erik Fankhouser has truly big calves! opportunity to thank my fans, family and friends, and
Brewer trains them two or three times a week, and the for- definitely BSN, for all the support and encouragement
mula is simple. “I alternate between standing calf raises, they have given me.” Look for him to show up at the
seated calf raises and calf raises on the leg press. I’ll do Nationals around 260 or more, with far superior condi-
one of those exercises for 4 sets of 10-12 reps, and I hit tion over anything we’ve seen from him before. And oh
calves two or three times a week.” yeah…he’s been training his legs hard and heavy again,
too, so don’t be too surprised if his are the biggest in the
“I’m Bringing The Freak Back” show. The hype over “The Phenom” may have died down
What can we expect from Trey Brewer in Atlanta for a little since the Junior Nationals fiasco, but Trey is far
the NPC Nationals? He is determined to bring the freak from finished. At 22 and having only competed in four
back. Since the Juniors, he’s been training heavier and contests, he’s just getting warmed up. I
cut back on his cardio so he can display the
rugged thickness he’s known for. As for other
lessons learned, he now understands the per- Complete Contest History
ils of getting so heavy. “I’ll never go up to 2005 Georgia State Second, Teenage
320 or 330 again,” he shares. “295 is going to Second, Men’s Super-Heavyweight
be my off-season max, so I won’t ever have 2005 Teenage Nationals Third, Heavyweight
so much to lose again.” He’s also very confi- 2006 Excalibur Super-Heavyweight and Overall Champion
2008 Junior Nationals Fifth, Super-Heavyweight
dent about the team he’s working with now.

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BIG SEAN
ALLAN

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 By Ron Harris
Photography by Per Bernal

I
f you subscribe to the adage “bigger is bet-
ter” when it comes to bodybuilding, you
have to be a fan of Big Sean Allan, or “BSA”
as he’s become known. Standing 6’4”, Sean
competes these days around 285 and has been
as heavy as 352 pounds in the off-season. His
claimed measurements sound like they belong
on a comic-book character rather than a flesh-
and-blood human being: 68-inch chest, 25-inch
arms, 23-inch calves, and— wait for it— a 32-
inch waist on contest day. BSA’s career has had
almost as many ups and downs as the stock
market since he first stepped onstage over a
decade ago. He actually became infamous sev-
eral years ago by standing up at the Mr.
Olympia press conference and informing the
top men in the world that he planned on being
onstage with them soon.

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 In a sport where the line between
confidence and arrogance is forever
blurred, BSA was marked by many as a
delusional egomaniac. Yet this year,
Sean shut up more than a few haters by
handily winning the Overall at the
Junior Nationals, the same contest pre-
viously won by stars like Lee Haney,
Rich Gaspari, Phil Heath and Evan
Centopani. Despite a disappointing
showing at the USA in July, Big Sean is
now preparing to end his year on a very
high note by finally getting his pro card
at the Nationals. I think that once you
get to know this muscular giant, you’ll
realize there’s a lot more to him than
meets the eye. I know I came away from
the interview with newfound respect for
this man who’s been working hard and
battling it out on amateur stages for a
very long time, and I think you will, too.
RH: What was your approximate
height and weight when you first
began training?
BSA: I began weight training in the
ninth grade when I was 13. I was always
considered a big kid as far as height is
concerned. I was already 6 feet as a
freshman in high school and my body-
weight was about 140 pounds. Next to
everyone my age or in my class, I
always stood out. As a child growing up
they gave me the nickname “Monster!”
RH: Which bodybuilders would
you say were your biggest influ-
ences/motivation back then?
BSA: My biggest influence in body-
building when I began my career in 1999
was Arnold, as many people compared
my physique to his. Then as I got more
involved in the sport, I always looked up
to the taller bodybuilders over 6 feet like
Paul Dillett, Gunter and Lou Ferrigno.
Those were always the guys I respected
and admired for being so tall and being
able to pack on so much muscle. That’s
not an easy task for us tall bodybuilders.
It’s one of the few times being very tall
works against you.
RH: I know you’ve been criticized
over the years for being top-heavy.
Have legs always been your biggest
challenge?
BSA: I wouldn’t say legs are my
biggest challenge, because every body
part on a taller bodybuilder is hard to

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 build compared to the shorter athletes.
The range of motion is so much deeper
with longer limbs. As far as legs are con-
cerned, when a taller athlete like myself
has to squat, there’s no such thing as a
partial rep. We have to go deep and to
the floor and that’s a long way to go
when you’re 6’4”! Many people feel that
my legs are small for the simple fact that
my upper body just responded faster
than my lower. But to say I don’t have
legs is a false statement. I have shape,
size and symmetry, the total package.
RH: For such a big man, how
have you managed to keep such a
tiny waist?
BSA: You are what you put in your
body. Many people don’t know what it
means to eat in proportions. They tend
to eat and eat and eat, but the stom-
ach can only hold but so much before
it begins to get stretched out and dis-
tended. Also I have a very fast metabo-
lism and a very busy lifestyle. My

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waistline has been a very important
body part for me over the years and I
have never come in any show with a
bloated-looking stomach.
RH: Were you inspired to see
the success of 6’2” Toney
Freeman, being a rather tall man
yourself?
BSA: I have always respected Toney
Freeman since he turned pro and
began winning shows and getting the
credit us taller athletes deserve. It was
motivating to see another athlete over
6 feet doing well and finally winning
shows. We are always considered
freaks offstage, but come contest time,
we always lose to a much shorter or
lighter bodybuilder. So I give him
props for what he has waited so long
for and hope to be on that pro stage
right along with him in the very near
future. It also gives the younger body-
builder over 6 feet who has dreams of
being Mr. Olympia some hope.
RH: You talk about having a
mixed heritage that was conducive
266 MD
for good genetics in bodybuilding.
What are your various ethnic or
national backgrounds?
BSA: That did play a minor role.
My mother is Irish and my dad is
African American. I wouldn’t say
bodybuilding success is all genetics
because in anything in life, you get
back what you put in. I busted my ass
for many years to build what I have
built and accomplished in my life.
Nothing was handed to me. Going
from a 140-pound freshman in high
school to a 280-pound beast compet-
ing for a pro card as a young adult
speaks for itself. That’s not just genet-
ics, that’s hard work and dedication.
But I do thank my parents for making
me who I am today, mainly my mom.
I grew up in a single-parent home.
RH: I know you’re a dad. How
old are your kids now, and what
type of activities do you enjoy
doing with them? Do your kids
live with you?
BSA: I have three kids by the names
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of Deshaun, Jasmine and Shawna.
Currently I am divorced and have full
custody of my two older kids. Deshaun
is 13 and a freshman in high school.
He is a great athlete and an even better
student. He plays football, wrestles,
and lifts weights five days a week.
Jasmine is right behind him; she is 12
and in the eighth grade. She can be
whatever she decides she wants to be,
but right now she is just trying to find
out what her main sport will be. I don’t
push my kids to be like me…I want
them to be better. Whatever they have
a passion for I will back them up and
support them in any way I can because
kids are the future. My youngest
daughter Shawna is 4 and she is just a
kid living a kid’s life. She resides with
her mother, but visits and stays with
me on the weekends. So I’ve got my
hands full! I love my kids. There is no
love in the world like the love you get
from your kids.
RH: I heard that. How long
have you aspired to be a pro,
and what would achieving that cussed what would be our next show best bet. It would also give me a little
goal mean to you? to attack for that pro card. The USA break so I could rest and recover. Dave
BSA: I’ve been chasing my dream was three weeks away and I honestly felt that we could hold the peak for the
of turning pro for 10 years. It’s been a was so tired and drained I didn’t want USA and possibly turn pro if I could
long road with many bumps and bruis- to do it. I was doing photo shoots non- hold the same condition as I did at the
es along the way. But I learned to real- stop, traveling all over the country and Junior Nationals. But my body just
ize that nothing happens overnight, I had been dieting for 24 weeks at that couldn’t do it and I took a very disap-
and good things come to those who point. So I told Dave, let’s wait until pointing ninth place. Bottom line, I was
wait. Never quit or let anyone stop you Nationals. I had talked to both Steve simply tired, stressed and drained at
from accomplishing a lifelong dream. Weinberger and Jim Manion and both the USA. I certainly had good momen-
You control your destiny. My day will felt the North Americans would be my tum going in with that win at the
come. Until then, I will continue striv-
ing to be the best Big Sean I can be.
With or without a pro card I am still Big
Sean Allan, and can’t nobody take that
away from me. I got my health, my
family and many people who admire
and believe in my God-given abilities.
RH: Why do you think that your
confidence and belief in yourself
has sometimes been mistaken for
arrogance?
BSA: Many people judge a book by
its cover without knowing anything
about me. They see the outside, but
they don’t know what Big Sean has to
offer on the inside. There’s a lot more
to know about me other than body-
building. I’m a father and a great one
at that. The many people who know
Big Sean know I’m a good person and
treat others the way they treat me. I’m
not cocky or arrogant, but I am very
confident. That will never change. If
people have a problem with that, it
speaks of their own lack of confidence.
RH: You swept the Atlantic
States and Junior Nationals and
you were a favorite going into the
USA, but you didn’t make top five.
What happened there?
BSA: At the USA, I wasn’t at my
best. There’s no excuse. I had just fin-
ished winning two shows. After I won
the overall at the Junior Nationals, my
nutritionist, big Dave Palumbo, and me
sat down in my hotel room and had a
victory dinner. I ate everything I could
order from room service and we dis-

“The many people who know Big Sean know I’m a good person
and treat others the way they treat me. I’m not cocky or arrogant,
but I am very confident. That will never change. If people have a
problem with that, it speaks of their own lack of confidence.”
—Big Sean Allan

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 RH: So after all that, what made you to keep on
going and do this year’s Nationals?
BSA: Back home in New Jersey, I spoke with my ex-girl-
friend, who had helped me prepare for the first two shows.
Two weeks before the Atlantic States, I decided I didn’t
want to put her through the hell of the last couple weeks
and would do the shows on my own. I couldn’t see her
anymore. It wasn’t easy and she was hurt, but she accepted
it because she knew how badly I wanted to win after not
having competed for two years. I had also been planning
on relocating to LA after the USA, but I chose to stay here
on the East Coast. We got back together, and she reminded
me that I’m not getting any younger. I just turned 37 in
June. So I really should give it one last all-out effort for
2008 at the Nationals.
RH: Last question, Big Sean. This will be your
sixth time competing at the Nationals and the best
you’ve ever done at that show has been eighth. Why
do you feel this time is going to be very different?
BSA: I feel I have a very good chance this time, espe-
cially since I won the Junior Nationals in June. I’m confi-
dent that if I bring that same crisp condition to the
Nationals, I can win my pro card in Atlanta. I am training
for this show with Branden Ray, and it’s the first time I’ve
ever had a training partner going into a show. I always
trained with my son or my wife. We push each other to the
max. He’s striving for the same goal, to turn pro. We’re
using Hany Rambod’s FST-7 training program. I have the
best nutritionist in the sport guiding me now. All I have to
do is remain focused and take it one day at a time. It
should be interesting. See you all in Atlanta! ■

Sean Allan Contest History

1997 Muscle Beach Classic NJ
Juniors, but my body would not respond the way
1997 NABF Atlantic Naturals
we wanted it to. It happens. We’re not machines.
1997 Natural Eastern Classic
RH: So, were you kicking yourself in the 1998 Physique, ‘98 NJ
ass for doing the USA after that? 1998 NJ Suburban
BSA: I was upset, sure. The thought of win- 1998 Natural Eastern Classic
ning back-to-back overalls, being a favorite going 1998 NABBA USA
into the show and then falling flat on my face…it 1999 Eastern USA
was a tough pill to swallow. I hate losing. After 1999 NY Metropolitan
the USA prejudging, I didn’t even want to go 1999 Junior USA
back for the night show, but I’m a man and I 1999 NPC Nationals
wanted to show everyone I could accept the 2000 Junior USA
2000 NPC Nationals
good with the bad. I went up and did my couple
2001 IFBB North American
poses they let the rest of the top 15 that didn’t
2002 Junior Nationals
make top five do, then went and sat in the audi- 2003 USA Championships
ence. It hurt. I had a bit of downtime the follow- 2003 NPC Nationals
ing week in between photo shoots in LA, and 2004 NPC Nationals
reflected on things. I found all the positives. All in 2005 IFBB North American
all, it had already been a great year for me and I 2005 NPC Nationals
was getting closer to my goal. All the bad feel- 2006 PDI Night of Champions
ings really melted away when I got back to the 2008 Atlantic States
airport in Jersey and my kids were waiting for 2008 Junior Nationals
me with big smiles. 2008 USA Championships
Third Place
First Place
First Place
Second Place
First Place
First Place
Third, Tall Class
Third Place
Second Place
Super-Heavyweight Winner
10th, Super-Heavyweight
Third, Super-Heavyweight
13th, Super-Heavyweight
Eighth, Super-Heavyweight
Super-Heavyweight Winner
Did not place
Eighth, Super-Heavyweight
Did not place
12th, Super-Heavyweight
12th, Super-Heavyweight
Seventh Place
Super-Heavyweight and Overall
Super-Heavyweight and Overall
Ninth, Super-Heavyweight

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www.fantamag.com
Interview By Ron Harris, Photography by Per Bernal

I
t was getting to the point where I
was expecting to see Michael
Lockett’s face on the side of a freak-
ing milk carton. Never has someone
on such a fast track to the pros so com-
pletely dropped off the radar. The guy
wins the overall at Team Universe in
2006 after just two years of training, then
goes on to win the super-heavyweights
and overall at the 2007 Junior Nationals at
5’9”, 244 pounds…drug-free. And then,
gone! Nobody has a clue where he is or
what he’s doing. Recently we tracked him
down and learned he is headed to Atlanta to
make good on his early promise and turn
pro. Here’s what’s been going on with one of
the national level’s biggest mysteries.
RH: First off, where the hell have you
been? You won the Junior Nationals in
June of 2007 and were supposed to do
the USA this year, but it’s like you
dropped off the face of the earth.
ML: Not exactly, but close. I worked the
Kemistry booth at the Olympia last year, and
soon after that my new girlfriend decided we
should move to Las Vegas. I figured it would
be good for my career, much closer to the
West Coast than Ohio, and plus you have
guys like Jay and Gustavo there now. I love
the weather out there, too— beats the win-
ters in Akron! But once I got there I really
lost focus on bodybuilding. It’s wasn’t the
casinos or strip clubs or anything like that, it
was really the trials and tribulations of my
relationship. It didn’t work out. She’s a beau-

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Never had steroids, never will. God gave me these genetics
for a reason and it would be blasphemy for me to throw
that amazing gift away and start using drugs. People can
think or believe whatever they want.—Michael Lockett
tiful woman, but we just weren’t meant to be together. She
went back to Ethiopia after a few months, and I went to
Jamaica to go get my head straight and get the love and
support I needed at that time from my family.
RH: Your family? You have family in Jamaica?
ML: Oh yeah, that’s where I’m from. I came to the USA
when I was 7 years old. So all in all, I stopped training
completely for about four or five months after a few
months of not really having any focus or drive in the gym
anyway. But now I’m back in Akron, and I’ve been training
hard again since the beginning of August.
RH: Well there’s one unsolved mystery we can
close the file on. As we speak, the Nationals is still
over two months away. What are you looking like
now? What’s your weight, and what improvements
do you think you’ve made since you won the Junior
Nationals? Or have you been able to make any,
given what’s been going on?
ML: I’m up to 250 right now, and I will keep growing up
until the day of the show. I think I could be close to 260
even after I drop my water. I’m thicker overall, but you’ll
see the biggest improvements in my quads and my back.
It’s still hard for me to flare out my lats the way they say I
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need to, but I’m working on it. I’ve still been training for
less than four years now.
RH: I have to ask, because the readers will want
to know: are you still natural?
ML: Absolutely. Never had steroids, never will. God
gave me these genetics for a reason and it would be blas-
phemy for me to throw that amazing gift away and start
using drugs. People can think or believe whatever they
want. I don’t claim to look this way because I train harder
or eat better than every other natural bodybuilder out
there. I do work hard, but I give all the credit to my Creator.
RH: Then I will go on record as saying that in my
opinion, you might just be the greatest natural
bodybuilder of all time along with Mike Ashley.
ML: Thank you.
RH: Last time we spoke, you didn’t train calves,
you did nothing for abs, and you didn’t do any car-
dio. Is that still the case, or have you started doing
any of those?
ML: Still none of that, though I have been thinking
about maybe starting to do a little bit for abs. I’m not sure I
need to, though. I have a nice, cut-up eight-pack all the
time without doing a single crunch or leg raise. Cardio just
www.musculardevelopment.com December 2008
makes me lose muscle.
RH: One thing that really got a lot of people
upset were your nutritional habits. Namely, you
claimed to only eat a couple solid meals a day and
to eat a whole package of Twizzlers licorice, KFC,
and soda on a regular basis. You were only getting
something like 50 grams of protein a day on aver-
age. Has your nutrition improved since then?
ML: (laughs) No, I don’t eat candy or KFC anymore. I
eat much healthier now and my protein intake has
increased by about triple or more.
RH: So you eat every 2 hours now like most
bodybuilders, six or seven meals a day?
ML: No way, that’s ridiculous! At the most, I eat four

times a day. My body just doesn’t crave food. I

don’t get hungry very often. And the way I eat
works fine for me. I’m not saying the way I eat
would be right for everybody. Maybe other body-
builders really do need all that food. I just know
that I don’t.
RH: Oh boy, the boards are going to have
fun with all this, I am sure. Are you working
with anyone on your diet for the Nationals?
ML: No, I’ve always done it on my own and I
don’t see a need to change that. I know my body
and I know what I need to do to get in shape.
RH: Do you still stay very naturally lean
year-round?
ML: I walk around in contest shape or close to
it 24/7. That’s just my genetics. My waist is 28 inch-
es at 250 pounds, which is another gift from God.
So getting ready for a contest is not a big produc-

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 tion for me the way it is for everybody else.
RH: Have you kept up with any of
your boxing training?
ML: No, that’s in my past. I can still fight if
I had to of course, but my focus now is on
being the best bodybuilder I can be.
RH: You will be at the Nationals in a
few weeks as a super-heavyweight.
Some of the best supers from the USA,
including the winner Ed Nunn, will also
be on stage with you. What did you
think of the supers at the recent USA?
ML: I wasn’t too impressed. Don’t get me
wrong, Ed has a very good physique, but I
didn’t see any deep cuts in his quads, hams,
or glutes. I think I can beat him. He was the
best man in that class on that day, so I don’t
want to sound like I’m putting him down.
RH: Assuming you win at least
your class if not the Overall and turn
pro, are you going to disappear again,
or will we see you on an IFBB stage
pretty soon after?
ML: I would compete as soon as possible.
My goal would be to get an invite to the 2009
Arnold Classic. I’m from Ohio, and I’ve been
to the show a few times. I actually worked the
expo booth for Schiek Sports three years in a
row. I don’t know whether I would be top five
or top 10 or whatever, but I definitely want to
get out there and start working my way up.
RH: And what are you, like 25 years
old? 26?
ML: 25. I think I could compete as a pro
until I’m at least 40, God willing. Being natu-
ral, I don’t have to worry about any long-term
health problems from drugs. I’m young,
healthy and strong.
RH: Time is on your side. Anybody you
want to thank before we go?
ML: I’d like to thank my fans, Steve
Blechman, my mother, father, brothers and
sisters, and also John Schiek of Schiek
Sports. Also my good friends Bill Lawrence
and Demetrius Muhamad. Keep an eye out
for me at the Nationals, because I’m com-
ing to win. ■

Mike Lockett Contest History

2005 NPC Natural Ohio
2005 NPC Nationals
2006 NPC Natural Ohio
2006 NPC Team Universe
2006 IFBB World Amateur
2007 NPC Junior Nationals
Second, Junior Men
Second, Light-Heavyweight
No place, Super-Heavyweights
Heavyweight and Overall Champion
Heavyweight and Overall Champion
12th, Super-Heavyweights
Super-Heavyweight and Overall

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 CHECK OUT
MUSCULARDEVELOPMENT.COM
FOR COMPLETE
CONTEST
COVERAGE!

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 You feel it in the air, don’t you? Yeah, you know what it is? It’s the anticipation
for the last big show of the season. The best amateurs in the country are all head-
ed to Atlanta, GA, with hopes of turning pro the only thing on their minds. Every
year, there are favorites, underdogs and dark horse picks. Some are veterans,
while others are newcomers to the struggle. Only one thing holds true for every-

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 By Flex Wheeler, Photography by Per Bernal and Bill Comstock

one: It’s the last chance of the year. And believe me it’s a long, slow wait
until the beginning of 2009 (bodybuilding is practically dead from mid-
November to February). Before it’s over and the curtain drops, there will
be a handful of athletes standing proud as the newest pros in the IFBB.
Here are some of those favorites, underdogs and dark horse picks.
BILL COMSTOCK

BILL COMSTOCK

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 ED NUNN
2008—USA Championships
Super-Heavyweight (First)
2007—National Bodybuilding & Fitness Championships
Super-Heavyweight (Fifth)
North American
Super-Heavyweight (Sixth)
• Ultra-wide X-frame
• Tight waist
• Massive, round, peaked biceps
This beast is sure to turn heads no matter where he
goes. Titanic, flaring quads that anchor a spectacular X-
frame topped off by wide, massive delts. The side chest is
a good shot, with his expansive, striated pecs taking cen-
ter stage. His lat spread is quite impressive, too. I would
like to see more separation in those quads. Huge struc-
ture notwithstanding, his upper body still lags behind. He
needs a lot more meat to his back. His almost-striated
glutes will have to be harder to contend at this level.

SUPER-HEAVIES
MICHAEL LOCKETT
2007—Junior Nationals Bodybuilding, Figure &
Fitness Championships
Overall Winner, Super-Heavyweight (First)
2006—Team Universe Bodybuilding Championships
Overall Winner, Heavyweight (First)
• Great delt mass and width
• Tight waist
• Impressive in quarter-turns
• Excellent overall size and roundness
What a freak! Michael caused a near riot
when he won the Junior Nationals last year.
Since then, he’s been biding his time, waiting
to emerge in spectacular fashion. He’s got
great pecs, as evinced by a head-turning side
chest shot and side triceps shot. He’s proven
that he can get into top condition, courtesy of
his striated glutes and all-over hardness. He
will need to improve that back, adding width,
lumbar thickness and deeper separation. His
front thighs need more clarity as well. Biceps
could use a bit more peak and fullness. His
chest and delts look great in the front lat
spread, but if he can add lat width, he’ll be
hard to beat.

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 TREY BREWER
2008—Junior Nationals Bodybuilding,
Fitness & Figure Championships
Super-Heavyweight (Fifth)
2006—Excalibur
Overall Winner
Super-Heavyweight (First)
2005—Teen Nationals
Heavyweight (Third)
• Freaky pro-caliber wheels
• Imposing thickness
Trey had a very disappointing
Junior Nationals, but keep in mind
that this kid is only 23 years old, with
all of three contests under his inexpe-
rienced belt. Obviously, I’d like to see
improvements to his chest and
back. He was clearly over-dieted
earlier in the year. He needs to
come in strong and that means
going with his God-given
strength: freaky size! This kid is
an animal. He’s not gonna wow
the judges with a pretty physique,
but he sure as hell can scare them
with his full, dense, gargantuan
proportions. Bring those legs back
up, even it means sacrificing some
upper body impact. He will have
to be in good enough condition
while retaining his fullness, some-
thing we have yet to see. Clearly
a work in progress that will only
improve with time.

SEAN ALLAN 2008—USA Championships

• Another massive X-frame
• Huge guns, delts and
chest
• Great lat width
We’re sure not lacking in the
gigantor department this year.
Sean was overwhelming at the
Junior Nationals. He slipped up
at the USAs, but I look for him
to come in just as hard, if not
harder than before. He’ll need
that, as the competition at this
level is so much greater. As
expected, he’s got a great
most-muscular (sensational
split chest) and front double
biceps with those delts, guns
and pecs. He needs to beef up
that back and really bring up
the quads, glutes and hams—
not an easy task for someone of
his height (but Paul Dillett did
it, so it’s not unheard of). BSA,
you know I got you…don’t let
me down or I’m gonna break
you off!!
Super-Heavyweight (Ninth)
Junior Nationals Bodybuilding,
Fitness & Figure Championships
Overall
Super-Heavyweight (First)
Atlantic State Championships
Overall
Super-Heavyweight (First)
2006—PDI Night of Champions
(Seventh)
2005—National Bodybuilding and
Fitness Championships
Super-Heavyweight (11th)
2002—National Bodybuilding Super-Heavyweight (13th)
North American Championships Championships Junior USA Bodybuilding
Super-Heavyweight (12th) Super-Heavyweight Championships
2004—National Bodybuilding, Junior National Bodybuilding & Super-Heavyweight (Third)
Fitness & Figure Championships Fitness Championships
1999—National
Super-Heavyweight (15th) Super-Heavyweight (First)
Bodybuilding, Fitness &
2003—National Bodybuilding 2001—IFBB North American Figure Championships
Championship Bodybuilding Championships Super-Heavyweight (10th)
Super-Heavyweight (eighth) Super-Heavyweight (eighth) Junior USA Bodybuilding
USA Bodybuilding Championships 2000—National Bodybuilding, Championships
Super-Heavyweight (16th) Fitness & Figure Championships Super-Heavyweight (First)

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 KIRK
DEFRANCESCO
2008—North American
Bodybuilding & Figure
Championships
Super-Heavyweight (First)
USA Championships
Super-Heavyweight (Second)
2007—North American
Super-Heavyweight (Third)
USA Bodybuilding & Figure
Championships
Heavyweight (Fourth)
2006—North American
Championships
Heavyweight (First)
2005—North American
Championships
Heavyweight (12th)
2004—North American
Bodybuilding Championships
Heavyweight (Sixth)
2003—National Bodybuilding
Championship
Heavyweight (16th)
2000—Junior National
Bodybuilding, Fitness & Figure
Championships
Heavyweight (First)
1991—Teen National Bodybuilding
Championships
Light-Heavyweight (Fourth)
• Powerful build
• Great front double
biceps
With such thickness, it’s
no wonder that the quarter-
turns are his strong point.
Arms are very full and round.
His back, while thick, needs
to show deeper separation for
full effect. I don’t know if it’s
possible to tighten his waist
at this point, but if he could
pull it off, it would greatly
improve his taper. Nice striat-
ed pecs in the front lat
spread. Has to be harder than
we’ve seen him in the past if
he is to challenge in this field.

HEAVIES MD’s first Cyber Classic

MICHAEL
LIBERATORE
2008—USA Championships
Heavyweight (Second)
Junior Nationals Bodybuilding,
Fitness & Figure
Championships
Heavyweight (First)
2007—North American
Heavyweight (Third)
Arnold Amateur
Heavyweight (Second)
• Excellent overall
package
• Great lines and
symmetry
• Top-notch conditioning
champion has been on a
righteous tear! And he’s
done it with stellar condi-
tioning! Mike’s been one of
the hardest guys at every
show he’s entered. His side
chest and side triceps
poses are great. The leg
separation in his front dou-
ble biceps is amazing. Of
course, he’s got the requi-
site stripped glutes and
hams. His upper back
shows good thickness, but
give me a little more meat
in the lower region.
Overall, he just needs qual-
ity size, which is sure to
come with time. He’s been
one of the best surprises of
this amateur season.

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www.fantamag.com
DARRELL TERRELL
2008—North American Bodybuilding
& Figure Championships 2001—National Bodybuilding, Fitness &
Heavyweight (Third) Figure Championships
Heavyweight (Third)
2007—National Bodybuilding & Fitness
Championships USA Bodybuilding & Fitness Championships
Heavyweight (Fifth) Heavyweight (Ninth)
North American 2000—USA Bodybuilding & Fitness
Championships
Heavyweight (Second)
Heavyweight (16th)
2006—National Bodybuilding & Fitness
1999—USA Bodybuilding & Fitness
Championships
Championships
Heavyweight (Eighth)
Heavyweight (12th)
2005—National Bodybuilding and Fitness
1998—USA Bodybuilding & Fitness
Championships
Championships
Heavyweight (Third)
Heavyweight (Seventh)
USA Bodybuilding & Figure Championships
1996—National Bodybuilding,
Light-Heavyweight (Seventh)
Fitness & Figure Championships
2004—IFBB North American Bodybuilding Heavyweight (Fifth)
Championships

Light-Heavyweight (Second)
USA Bodybuilding & Fitness Championships
Heavyweight (15th)
2003—National Bodybuilding Championships
Heavyweight (Fourth)
USA Bodybuilding Championships
Heavyweight (Third)
2002—National Bodybuilding Championships
Heavyweight
BILL COMSTOCK
1995—USA Bodybuilding & Fitness
Championships
Light-Heavyweight (12th)
• Excellent shape and symmetry
• Great roundness
In addition to wide pecs and split peaked biceps, this cat is sporting
great width to his legs in the quarter-turns. And those legs are super sep-
arated too. He needs more meat to his back, especially for the front double
biceps and abs and thigh. I’d like to see greater sweep to his frontal
quads, too. He’s definitely got the conditioning down.

JEFF LONG
2008—USA Championships
Heavyweight (Ninth)
Junior Nationals Bodybuilding, Fitness & Figure Championships
Heavyweight (Second)
2007—National Bodybuilding & Fitness Championships
Super-Heavyweight (16th)
Europa Super Show
210 (16th), 210 & under (Ninth)
2006—National Bodybuilding & Fitness Championships
Heavyweight (16th)
Eastern USA Championships
Heavyweight (Sixth)
• Densely packed
• Massive wheels and alien calves
Jeff’s another short guy with swollen thickness.
Overflowing front lat spread needs a little more sepa-
ration to really drop the judges’ jaws. The same goes
for his rear double biceps. He’s got sick arms and
huge, cross-striated thighs in the front double biceps.
The perfect complement to his combination of round-
ness and fullness would be more crispness.
Conditioning is the key for Jeff, even if he has to sacri-
fice a little size.

December 2008 www.musculardevelopment.com MD 283

www.fantamag.com
 MARK ALVISI
2008—USA Championships
Heavyweight (Fourth)
2007—Arnold Amateur
Heavyweight (First)
• Tight joints and full bellies
• Classically shaped arms with nice peaks
and sweeps
• Small waist
• Flaring quads
• Great symmetry and lines
This guy has potential written all over him.
He’s shown a nice blend of size and condition-
ing to go along with that great shape. Massive
delts and traps make up for a slightly weak
chest, particularly in the front lat spread and
most-muscular. His front double biceps is sure
to be one of the best in the lineup. His back
just needs more depth. Better thickness for
the quarter-turns would aid him greatly.

LIGHT-HEAVIES
PETER PUTNAM
2007—National Bodybuilding & Fitness Championships
Light-Heavyweight (Second)
USA Bodybuilding & Figure Championships
Light-Heavyweight (First)
2006—USA NPC Bodybuilding & Figure Championships
Light-Heavyweight (Second)
2005—North American Championships
Light-Heavyweight (Fifth)
2004—NPC Collegiate National Bodybuilding Championships
Overall Winner
Light-Heavyweight (First)
• Pro-caliber wheels
• Great mass, separation, shape, striated glutes
I spent some time with Peter out in Venice, CA. I
think he’s a great guy and I wish him all the best.
After a disappointing loss to a sensational Charles
Dixon at last year’s Nationals, odds are he’ll be in
Atlanta ready to bump with anybody standing
between him and that elusive pro card. His greatest
weapon in that quest will be those massive, cut-to-rib-
bons legs with great sweep and lower thickness from
every angle, which he’ll need to offset his somewhat
narrow clavicles. He must bring his back up to chal-
lenge for the top spot.

284 MD www.musculardevelopment.com December 2008

www.fantamag.com
 KENNETH JACKSON
2008—Junior Nationals Bodybuilding, Fitness & Figure
Championships
Light-Heavyweight (First)

Junior USA
Light-Heavyweight
• Cross-striated quads from hell
• Tight waist
• Small joints and billowing muscles
This kid’s physique is hollering Potential! He hasn’t
been in a lot of shows, but that’s sure to change. At
this stage, he’s in need of overall mass, particularly to
his torso. I see big things happening for him.

BILL COMSTOCK

GUY CISTERNINO
2007—National Bodybuilding & Fitness Championships
Middleweight (Second)
Junior USA Bodybuilding, Figure & Fitness Championships
Middleweight (First)
New York Metropolitan Bodybuilding, Fitness & Figure
Championships
Middleweight (First)
• Nice proportions
• Round, peaked biceps
• Stripped glutes
Impressive side chest, very wide and full. I like
Guy in the quarter-turns, with his great leg detail
and hanging hams (which you don’t see too often
at this weight). Check out his thigh rods! Give me
a bigger back, Guy. With the level of muscularity
and hardness he achieves, it’s just a matter of hold-
ing enough size and fullness. I’m still waiting for
him to bring that WOW factor to the table.

Good luck to everyone! May you all fulfill

your dreams!

CHECK OUT
MUSCULARDEVELOPMENT.COM
FOR COMPLETE
CONTEST
COVERAGE!

December 2008 www.musculardevelopment.com MD 285

www.fantamag.com
www.fantamag.com
 “I can’t imagine what the future holds for Craig Titus, but whatever it is, he is not going
to have an easy time of it.” — Dan Duchaine
DOING LIFE IN
LAS VEGAS
HOW CLARK COUNTY DEPUTY DA
ROBERT DASKAS GAVE CRAIG TITUS
WHAT HE FINALLY DESERVED
BY JOHN ROMANO
By now, Craig Titus, former IFBB pro bodybuilder
and industry bad boy, who has now graduated to the
auspicious post of convicted murderer, kidnapper and
arsonist, is getting used to the confinement he will
occupy for pretty much the rest of
his natural life. The sensational
murder that rocked our little
world involving one of its most
prominent couples and their red
Jaguar found burning in the
Nevada desert with the body of
their live-in assistant in the trunk
is fading from the news while the
grief-stricken family of their vic-
tim tries to find the closure to
deal with such a vile affront to
their family.
Knowing Craig as I do, he’s
only thinking about himself right
now and how, or even if, he is
going to survive for probably the
next 30-35 years locked up in a
Nevada state prison. All the glitz
and glamour of his former life as a
bodybuilding rock star— the hous-
es, the cars, the guest appearances, the drug-fueled,
sex-crazed parties that sought the very depth of
depravity— is all gone. So is the money, endorsement
contracts, their friends, their fame, their well-equipped
home gym, and the life he and his fitness-star wife
could have lived together if Craig wasn’t such an arro-
gant, selfish, controlling, lying, out-of-control asshole.
December 2008 www.musculardevelopment.com
www.fantamag.com
The fading memories of his brief championship
physique, all the hotties he banged, all the drugs he
consumed, and all the trophies he won, will have to be
enough to carry Craig through the decades to come.
Because other than that, as they
say in the joint, he’s got nothing
coming.
His wife, Kelly Ryan, will soon
find her way to freedom and in the
years to come will probably find
the sensible life which her manip-
ulative, self destructive, control-
ling, sad excuse for a husband
deprived her. With any luck, the
dark cloud Craig cast over her will
fade and she will find happiness
with a real man who will adore
her for the sweetheart that is
underneath what Craig perverted.
And perhaps after months or
years of therapy, “Craig Titus” will
fade to a mere disappointing foot-
note to her life…at least, one can
hope. For one of the most visible
and vocal members of our commu-
nity, it doesn’t get more pathetic than that.
How does one of our industry’s biggest names crash
and burn so severely? How does a guy with so much
going for him end up losing everything and end up sit-
ting in prison until he is a very old man? What exactly
happened in the Las Vegas home of Craig Titus and
Kelly Ryan from about 2:00 p.m. on December 13, 2005
MD 289
to the wee hours of the next morning?
Unfortunately, the long answer to these questions
will remain unanswered, as those who know the
answers are either dead or in denial. The bottom line
is that one of the names ubiquitous in our little world
is now nothing but a number in a Nevada state pen.
One of our own is going to spend pretty much the
rest of his life (at least most of it) in prison for a bru-
tal murder he committed with his bare hands. While
the fact that it is Craig Titus, for those of us who
knew him, it’s really not a huge surprise. But we still
want to know why.
The simple answer is that Clark County Deputy
DA Robert Daskas, lead prosecutor in the Titus case
had enough evidence
against Craig to con-
vince him that rather
than dragging his
wife with him
through a trial they
would surely lose,
and both be sen-
tenced to life in
prison without the
possibility of
parole, he ought to
just admit to killing
Melissa James and
“In Nevada, in order to take the plea deal.
ask for the death That way Kelly gets
penalty, the case has to a chance of having
some kind of life
be presented to a and Craig gets what
Death Penalty Review he would have got-
committee in order to ten anyway,
approve the case for because if they
such a prosecution. I’m went to trial there
not at liberty to discuss was no way in hell
he would ever win
specifics, but it was an acquittal.
definitely a topic of dis- Unfortunately,
cussion.” while the end was
— Robert Daskas justified, this was
far from a simple
case. Just like Craig did everything else, this was
also done the hard way. In just the two-and-a-half
years that Craig spent in the county lock-up, he has
had a YouTube video produced of a rather humiliat-
ing cell extraction that left his pale, out-of-shape ass
naked in an infirmary; lost the job he had in the
kitchen due to his inability to follow rules; spent
much of the time in the hole; and was alleged to be
involved in both an escape attempt (which facilitated
the now-famous extraction) as well as a scheme to
allegedly have killed three witnesses in his case.
Even in jail, Craig lives up to his reputation.
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Going Out With A Bang;
Talking To The Prosecutor
The last time I saw Craig was at an event in Chicago in
early November of 2005, about a month before the mur-
der. Craig looked gaunt, pale, very small and he wreaked
of cigarettes. He looked as bad as he smelled. I only spoke
to him for a few minutes. He was having trouble complet-
ing thoughts and really wasn’t making much sense, as his
conversation meandered between his plans of starting a
new fitness federation,
how he was going to dis-
mantle the IFBB and a
new clothing line he had
coming out called “Ice
Gear.” I just remember
him not looking at all
like a bodybuilder and
wondered what his fans
would think seeing him
like that, with a pack of
Titus, when he was smokes in his pocket,
arrested. promoting a clothing
line named after crystal
meth. I remember thinking as I left him: “Damn! That boy
is wrapped up in something and whatever it is it has a big
appetite!”
I subsequently got a phone call from Craig on
December 12, a day before the murder. He left this crazy
rap message he made up on my answering service telling
me how he wanted to do an exclusive interview with me
promoting his new fitness federation while at the same
time leveling scathing accusations of impropriety against
the IFBB, the NPC, their president and his son. The only
catch was that we had to pay him handsomely for it. I lis-
tened to that message over and over again to figure out
what it said much the way you’d have to listen to
“Jumping Jack Flash” to figure out what the hell Mick
was saying.
Two days later when I heard that Kelly’s Jag was
found burned in the desert and there was a body in the
trunk, I sort of felt like that thing that had them wrapped
up had eaten them down to their bones. Once Craig and
Kelly disappeared on their cross-country odyssey and
were later found in a beauty salon near Boston while
Kelly was having her toes done, I was sure of it. Craig and
Kelly were going to go out in a fireball brighter than the
one they lit off in the desert. They were going out just like
they lived.
Robert Daskas is no stranger to bodybuilding. In fact,
he told me that he used to read my columns in college!
But when he first got the case and he heard it involved a
local bodybuilder his first thought was that it was Jay
Cutler! “Nothing against Jay,” said Daskas, “I just didn’t
know who Craig Titus was until I saw a picture of him.”
I was interested to know what his initial reaction was
to Craig. “What usually happens in cases like this is the
www.musculardevelopment.com December 2008
cops do a preliminary investiga-
tion,” Daskas began. “They gather
evidence and submit it to our office
to see if we will prosecute it. In this
case, I was involved a day or so
after the body was found. Since the
suspects were on the run and there
would be extradition issues, I had
gotten involved right away. My first
interaction with Craig was shortly
after he and Kelly arrived back in
Las Vegas at the initial court
appearance.”
“Was there anything that struck
you in particular?” I asked.
“I remember Craig being led into
the courtroom and put over into
what we call the cheap seats; the
area where prisoners without bail
sit dressed in their jumpsuits. I
remember him looking over at Kelly
and mouthing to Kelly, ‘Don’t say
nothing.’ I could immediately see
his controlling nature and that he
had to be in charge. I also thought
he was incredibly arrogant. But
with every subsequent court
appearance, I saw that arrogance
fade as it became more and more
apparent that he was not in control
of what was happening to him.”
“Speaking of things happening to
him, in true Titus fashion, it would
have appeared that Craig was being
misunderstood,” I said. “Did his
story about him and Kelly finding
Melissa already dead of an overdose
hold any water?”
“Not even an ounce,” Daskas
replied. “By the evidence gathered
by cops and DA’s office, we knew
this first story was bogus. If you
remember, Titus stated that Melissa
must have snuck back into their
home after she left and stolen their
car. Well, the surveillance video of
them in their car outside of Wal-
Mart that same night pretty much
negated that story. The other damn-
ing revelation was the actual time
of death. Craig said they found
Melissa dead at about 2:00 a.m., but
the autopsy put the actual time of
death about 12 hours before that.
“At autopsy, Melissa James had
what appeared to be chicken and
December 2008 www.musculardevelopment.com
rice in her stomach. Now, Craig said
that he picked up Melissa at the La
Quinta hotel at about noon and they
went to Kentucky Fried Chicken,
where they serve chicken and rice.
If she had stayed alive for more
than 2 hours after that meal, it
wouldn’t still be in her stomach.
Certainly not 12 hours later. Their
taser was first fired at 2:30 p.m.
and forensics puts her time of death
between 2 and 3 p.m. Not at 2:00
a.m. of an overdose. Now, certainly
Melissa could have had another
meal of chicken and rice after the
first, but according to Craig she was
doing all kinds of drugs, shooting
heroin, doing coke, morphine, etc.,
enough to overdose. Whatever, it’s
not conceivable she stopped doing
that to eat. Every story they told
had holes in it.”
I wanted to know the impression
he got of Titus as the case went on.
“He was someone who consistently
tried to manipulate the system to
his advantage,” Daskas said. “It was
no surprise to me that he had prob-
lems in jail. This is a guy who wants
to make his own rules. But as he
eventually found out, he doesn’t
make the rules and if he doesn’t
abide by those in place he is going
to have a very hard time.”
I didn’t find that at all surpris-
ing. “Didn’t his alleged murder-for-
hire escapade also evince Craig’s
deranged moxie? I mean, he
allegedly wanted to have killed
three witnesses in his case! Why
didn’t you guys go after him for
that?”
“That’s a good question,” Daskas
replied. “The primary reason not to
charge him with murder-for-hire is
that we didn’t feel we had enough
evidence to convince a jury beyond
any reasonable doubt that Titus was
involved in this. That’s not to say I
didn’t believe he was involved in it.
I listened to every single conversa-
tion Titus had on the phone, both
coming and going, for two-and-a-
half years. I think I know him pret-
ty well and I know what I believe.
But, what I believe and what we can
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prove are sometimes two different things. Beyond that,
he was already on the hook for the murder. Since the
evidence against him was so overwhelming, it was just
less important that we add the murder-for-hire charge.
There was no doubt in my mind we were going to put
him away for that, so there was no sense wasting
resources to add more time to what we felt would
already be a life sentence.”
“But,” I wondered, “wouldn’t the addition of a mur-
der-for-hire charge aggravate the whole case to death
penalty statues? I mean, you already had other aggra-
vating circumstances to begin with: kidnapping and
arson.”
Daskas sighed, “Whether or not we were going to
seek the death penalty in this case was a close call.
You’re right; we did have aggravating circumstances.
In Nevada, in order to ask for the death penalty, the
case has to be presented to a Death Penalty Review
committee in order to approve the case for such a pros-
ecution. I’m not at liberty to discuss specifics, but it
Craig and Kelly while in court.
was definitely a topic of discussion. In order for the
committee to approve the case, we would have to prove
to a jury that things happened definitively. But because
we had co-defendants and we didn’t know the exact
chronology of events, we had to settle for what we got.
I’m not suggesting he didn’t deserve it. It was some-
thing that certainly crossed our minds.”
Although Daskas wouldn’t come right out and say
how close Craig came to being charged in a capital case,
I could tell by how he answered the question that it was
a lot closer than anyone probably thought. But in the
grand scheme of things, 55 years vs. life vs. death
doesn’t seem to make much difference. The reality is
Craig is more than likely going to die in prison. The
plea deal seemed his last act of chivalry. “Was pleading
guilty the only way Craig was going to keep from drag-
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ging Kelly down with him?”
“Well, that almost backfired on him, too,” Daskas
said. Titus said he was willing to sacrifice his freedom
for his wife, and on a Friday admitted his guilt in court
in front of judge Jackie Glass. Then, the following
Monday, in an interview on Channel 3 News, Titus
denied the claims that he murdered Melissa James. He
said the plea deal was the only way to spare his wife a
lengthy prison sentence. Titus told News 3, “I never
said I killed Melissa James. I said I would plead guilty if
you give my wife an opportunity to have a life.” Ryan
pleaded guilty to arson, and entered an Alford plea to
battery with a deadly weapon. The Alford plea means
Ryan won’t admit guilt, but admits there is enough evi-
dence to convict her.
“Well that really pissed off the judge,” said Daskas.
“Before she sentenced Craig, Judge Glass read him the
riot act. ‘You pleaded guilty to murder, then I turn on
the TV and you’re saying you really didn’t commit mur-
der, but said so to get Kelly off?’ She gave him the
chance to back out and Titus said, ‘No, I committed mur-
der.”
Craig’s final sentence of 21-55 years seemed to upset
the defense, who were anticipating the lower end of the
range to be 17 years. In the grand scheme of things,
that four years seems to amount to throwing a deck
chair off the Titanic, but it does seem to be a bone of
contention for the defense. “Whether or not Craig’s
antics caused the judge to increase his sentence, I don’t
know,” commented Daskas. “But he didn’t do himself
any favors. Titus was supposed to show remorse and
accept responsibility, but went on TV and didn’t do that.
That extra four years has given his defense cause to file
a motion to modify or withdraw his plea. Titus’ lawyer
said it was his understanding that the judge was going
to impose a sentence of 17 to 55 years. Because she did-
n’t and instead sentenced him to 21 to 55, they are ask-
ing the judge either modify the sentence or withdraw
the plea and go to trial. I think Titus should be careful
what he wishes for. If he goes to trial he will be looking
at life without the possibility of parole. I expect the
judge to deny motion.”
What Happened That Afternoon?
God, this is insane! I know I saw Craig falling out of
favor with the world, but murder? “I have to know, as
I’m sure our readers want to know; what exactly did
Craig do? What really happened that afternoon?”
Daskas took a deep breath. “That’s a good question,
John. And as the saying goes, the only people who know
are either dead or aren’t talking. What we do know is
that Titus’ story about finding Melissa dead of a drug
overdoes was impossible based on the evidence we
found in the house, in the car and at autopsy, and, of
course, by Craig’s admission. We would never have pros-
ecuted him for murder unless we were sure we could
www.musculardevelopment.com December 2008
 prove to a jury beyond any reasonable doubt that he
did commit the murder and the judge went to great
lengths to make sure Craig was not pleading guilty to
a crime he did not commit. Craig knows what he did
and he’s going to have the rest of his life to think
about it.”
“Will he really?” I wondered. “Just how much time
will Craig really do? Twenty-one to 55 years seems
kind of vague.”
“What we wanted for Craig was a life sentence,”
said Daskas. “The way the judge imposed sentencing, I
strongly believe that’s what he got.”
I think it’s interesting how the DA arrives at that
opinion. Speaking from experience, many times sen-
tences are rendered for multiple counts or multiple
charges of crimes that are served concurrently. For
example, in my case, I was convicted of wire fraud,
mail fraud, and transporting the fruits of those frauds
across state lines. Each of those charges carried a dif-
ferent sentence, however, the judge ordered that I
serve those sentences concurrently, or at the same
time. In Craig’s case, his sentences must be served
consecutively…one following the other. It will look
something like this: Craig was sentenced to three sep-
arate crimes: second-degree murder, kidnapping and
arson. The first count, second-degree murder, carries
a sentence range of not less than 10 years and a max-
imum of 25 years. He must serve this sentence first
before he can start serving his sentence on count two,
kidnapping. This carries a minimum term of five
years and a maximum of 15. Once he makes parole on
that charge, then he can start serving his last bit for
arson, which carries a minimum term of six years
and a maximum 15 years.
The mechanics of what Craig is facing play out
something like this: Once he is segregated and arrives
at his new home, the Nevada Department of
Corrections will determine which sentence he will
serve first. Let’s say it’s the murder charge. First off,
he gets credit for time served, two-and-a-half years.
Then he starts picking away at the remaining seven-
and-a-half years to satisfy the minimum end of his
sentencing range of 10 years. In 1995, the state of
Nevada adopted a truth in sentencing act, which vir-
tually eliminated time off for good behavior for seri-
ous felonies. Craig will have to do at least the bottom
end of the sentencing range for each of his crimes
before he is eligible for parole.
According to Daskas, it is unlikely Craig will get
parole after 10 years on his first count. The parole
board will take into account not only the crime itself,
but also any prior convictions (of which Craig has at
least one), as well as his behavior in prison. Other
factors that might be considered are whether or not
the parole board feels that Craig would be a threat to
society and if he has shown remorse. The fact that he
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pled guilty on a Friday and then went on the news the
following Monday stating that he really didn’t commit
the murder (but just said he did) not only pissed off
the judge, but also shows the parole board a willing
lack of remorse. It is entirely possible that Craig will
serve 12-15 years— perhaps even more— of his first
sentence before he gets paroled and starts serving his
second sentence. Once his parole term has expired on
the first charge and he has served at least the mini-
mum on the second charge, Craig can ask the parole
board for another hearing. Whether they grant him
one will still be determined based on the same factors
as the first. Once he finally gets paroled on his second
charge, he can start pecking away at the last one.
From the criminal attorneys I spoke with familiar with
Craig and this case, the opinion between them is that
Craig will probably serve 30- 35 years before he is
finally paroled from prison and sees the light of day.
That is, if he lives that long.
What Craig Has
To Look Forward To
Craig is 43 years old. Life expectancy in prison is not
what it is on the outside. Add to that the abuse Craig put
on his body for all the years of hard living and drug use,
and the fact that his character does not lead anyone to
believe he will be a model prisoner, and it is quite possi-
ble that long before the ripe-old age of 75, we will hear
that Craig is being carried out of the pen, feet first.
Some people have said that I’m being hard on Craig
in reporting the truth about him being such a scum-
bag…that his family has suffered and that enumerating
his exploits is in bad taste. To that I have to say: tough
shit. Perhaps Craig should have thought of his family
before he decided to snuff out the life of an innocent
young girl. There isn’t a shred of benevolence attached
to that man, so don’t expect any condolence from me.
In this life you reap what you sow. As far as I’m con-
cerned Craig should be on death row right now, so, real-
ly, he didn’t get such a bad deal. I’ll always remember
those prophetic words from my good friend Dan
Duchaine that are quoted at the start of this article.
How true was his prophecy. Perhaps it will take those
30-35 years for Craig to understand that he has no one
to blame but himself. But, I doubt it.
Daskas has come to know Craig well since he met
him two-and-a-half years ago and he shares some of my
sentiments. “If I were to make a prediction,” he began,
“I would say that his time in prison will end like his
career…and that is tragically. He might be a target in
prison because of his celebrity and he has a tough time
following rules. So don’t be surprised if five or 10 years
down the line we hear of his involvement in something
tragic. I don’t think we have heard the last of Craig
Titus.” Neither do I and I don’t think it’s going to take
five to 10 years. ■
www.musculardevelopment.com December 2008
 WWE’s
Candice Michelle
Defining Beauty
Normally, I reserve this column for current members of our community: fitness, figure and bodybuilding. But
every once in a while, someone comes a long from somewhere else who still embodies the qualities of our world
while existing in a parallel word. In this case, that would be the WWE. Meet Candice Michelle. Actress, model,
Playboy cover girl (April ‘06); she was the WWE eye candy who never thought she’d be a contender in the ring,
but was the first WWE girl ever to come from a diva search to become WWE women’s champion. And now— on to
her most auspicious accomplishment as one of MD’s most devastating Major Distractions.

JR: OK, Candice; let’s roll up our
sleeves and get this thing going
like we always do. What are your
stats?
CM: I’m 5’7”, 123 pounds, 34C-
25-35. Libra, born September 30th!
JR: Now, my mother always said
to stay away from girls with two
first names.
CM: Ha ha! Yeah, you should!
Always listen to your mother!
JR: You live in Los Angeles
now. Is that where you’re from?
CM: No; I’m originally from
Milwaukee, WI. I came to Los
Angeles when I was 19 after start-
ing to model in Wisconsin. You can
imagine there aren’t too many mod-
eling jobs in Milwaukee. My agency
took me to New York for a modeling
contest and they signed me!
JR: Would you rather be any-
where else?
CM: No! I don’t think I would
ever live anywhere else! I love Los
Angeles!
JR: If you could have a second

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 Photo and concept by Per Bernal
Written by John Romano

December 2008 www.musculardevelopment.com MD 297

www.fantamag.com
home anyplace in the world, where would it be?
CM: Oh, I don’t know. Maybe the Bahamas,
or maybe Cabo San Lucas. Someplace you can
actually swim in the water.
JR: You look hot enough to spell the word
with two Ts, but I’m thinking if push comes to
shove, you’d be having anybody’s lunch. Am I
right?
CM: Um, yeah, that’s true! I like to get what
I want. And I’ll work my ass off to get it! I’ve
been an athlete all my life and I’m very competi-
tive. Just tell me I can’t do something and that
makes me want to do it all that much more.
JR: I have to ask you about the WWE.
What’s it like?
CM: It’s incredible! But, I have to tell you
that I just returned to the ring three weeks ago.
Almost 10 months ago I was fighting for my
title that I lost to Beth Phoenix. I was coming off
the top rope going for a cross-body and I landed
on my collarbone; I got knocked out! And when
I woke up in the ambulance, my collarbone
was broken. This was live on TV!
You can still see it on YouTube. I
came back too early because I
wanted to be a part of
WrestleMania. I was going
for a drop-kick and I
landed wrong and broke
my collarbone in four
places!! We had about 4
minutes left in the match
and I finished it AND won
it!! But that was the last
time I wrestled in front of my
fans for a long time. Now I’m
bionic!! I have a plate and
seven pins in there. I have a
slogan with the WWE; it’s
called “defining beauty.” I’ve
learned in this business and in
life that beauty is defined from
within. I’ve had my nose broken
and my collarbone broken in the
ring and to come back after all
that— to face your fears head-
on— in front of your fans; it’s
your personality and your pas-
sion that defines your beauty.
It’s not how many times you
fall, but rather how gracefully
you get up.
JR: Is TV, movies, acting—
whatever— things you want to
pursue?
CM: That’s where I come
from, so yeah. But for now I’ve
been very fortunate to find my pas-
sion with the WWE. Right now, my
focus is on getting the title back
from Beth Phoenix!
JR: What did you do before you
became a famous WWE girl?

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300 MD www.musculardevelopment.com December 2008
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 CM: When I first got to LA, I was a
waitress like everyone else. I was a
Hooters girl once. I think I’m the only
girl who likes to go to Hooters more
than a guy! I just love the food there.
JR: Tell me something you want
people to know about you.
CM: I’d like people to know how
blessed I am for having so many won-
derful fans. I remember moving from
Wisconsin and how hard it was. Now
when I see someone who is so excited
to see me or get my autograph, I just
really appreciate that. Like my new tat-
too I have on my back. It’s a shooting
star going up my spine. I’m into align-
ment; my stars are aligned with love
and gratitude.
JR: Do you think your look is intimi-
dating?
CM: I think it can be to some peo-
ple. But if you catch a glimpse of my
smile, you’ll know it’s not true. I’m the
biggest flirt…no one can touch me in
the WWE in that category. I’m also the
quirkiest and just love to have fun. I’m
so not intimidating. Just coming up and
saying hi will go a lot further than try-
December 2008 www.musculardevelopment.com
ing to plan a way to meet me.
JR: What does a guy have to do to
get your attention? And don’t say, “Be
yourself;” “Make me laugh,” and all
that crap. Anybody can do that. What’s
it really take to get you to go,
“Hmmmmm?”
CM: Well, as cliché as you just said,
it’s sad that no one actually tries to be
themselves. You always get the guy
who has some stupid line. Just smile. I
love eye contact. A little flirtatiousness.
THAT will win me over.
JR: Got that, fellas? What made you
get into this whole WWE thing?
CM: I watched wrestling religiously
growing up. I didn’t have a Barbie doll. I
had a Hulk Hogan doll! I just loved it.
But I never knew you could be a
wrestler. When I moved to LA, the diva
contest came up and I thought I was
perfect for it. So I went out and I lost! I
couldn’t believe it. I was perfect for it.
Then I got a call a month later to see if I
wanted a contract as eye candy, not a
wrestler, per se. Nobody thought I could
be a wrestler. But remember: don’t tell
me I can’t!
www.fantamag.com
JR: From where does your inspira-
tion come?
CM: A lot from my mom. She was a
single mom for a while. She passed
away six years ago from a sudden mas-
sive heart attack. I went through a real-
ly hard time losing her because she was
everything to me. I feel her with me all
the time now. She taught me to believe
in myself. Even when I moved away,
she didn’t discourage me. I don’t know
if I would be willing to let my daughter
do that! I wanted to go with my dream
and she totally supported me.
JR: What’s the best part of being in
the WWE?
CM: Without a doubt, the fans!
We have the most loyal and dedicated
fans you’ll ever see. They wait in the
snow and the rain and will wait for
hours for an autograph. They are just
MD 301
incredible. Even with all the trav- CM: Oh heck, yeah! If you can han-
eling we do, you forget about all dle me! I’ve always been known for
the aches and pains and bruises my controversial issues.
when you see them and it just JR: Do you have a website?
motivates you to give them the CM: Of course:
best show you can. www.candicemichelle.com. It’s in bad
JR: What’s the worst? need of an update, but you can
CM: Being away from my fami- get a lot of me on WWE.com.
ly and friends so much. I live, JR: What makes it a good
breathe and eat the WWE, but I do day for you?
sacrifice some of my home life for it. CM: Waking up!
JR: Do you have any good weirdo JR: What’s the future
experiences? look like for Candice
CM: I’ve had so many weirdo expe- Michelle?
riences I could write a book! It’s all a CM: The future is
blur. I really can’t remember just one bright! I feel like I’m growing
incident. There are so many; I should and can’t wait to experience
write them down. There is always everything life has to offer.
something new and crazy around the JR: Any shout-outs?
corner. CM: Well, not really a shout-
JR: What about regrets? Have you out, but since this is your December
ever done anything and afterward said, issue I want to mention something
“What was I thinking?” we do. One of the really amazing
CM: There are lots of things I’ve done things the WWE does is a tribute to
where I’ve wondered what I was think- the troops every December. We go
ing, but I wouldn’t call them regrets. over to Iraq and put on a whole
These experiences made me who I am. I show for our troops. We go as
learned from them. I think they make me close to the front lines as we
interesting. I’ve always been the under- possibly can and meet as many
dog and being the underdog, I’m about of the soldiers as we can. It’s
overcoming all that! just an amazing experience
JR: So since you understand the because we bring a little piece
underdog, does that mean that of home with us and they really
you would consider being on No appreciate what we bring them
Bull Radio with Dave Palumbo as much as we appreciate
and me? what they do for us. ■

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 Hair & Make-up by Tamara Ogden
Clothing by: Hey Baby and BeachBunny Swimwear

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MD 303
 testosterone
Are You Testosterone
Deficient?
O
n a cloudy day, time moves less
clearly than it does on a sunny
day. Harken back to the summer
days of youth, before the responsibili-
ties of a job or family required one to
pay attention to the passage of time. It
wasn’t until the streetlights went on
that one realized the sun had set and
night had covered the neighborhood
in a cloak of darkness. The activity on
the streets settle as children are called
in, even the dogs and squirrels sought
shelter as they prepare for their noc-
turnal slumber.
A man’s physiology undergoes a
similar change as time passes, though
on a much grander scale. In decades,
rather than hours, the “sunshine” of
youthfulness passes gradually as the
“darkness” of aging suppresses many
activities in the body. Among the
many documented changes that occur
with aging is a clear decline in the con-
centration of testosterone.
Testosterone is a naturally occur-
ring hormone that is responsible,
either directly or through one of its
metabolites— dihydrotestosterone
(DHT) and estradiol (E2)— for promot-
ing anabolic processes in many tis-
sues, as well as initiating and main-
taining secondary sexual
characteristics. Testosterone is often
referred to as the male sex hormone,
but it is short-sighted to pigeon-hole
testosterone to a single set of process-
es. Testosterone obviously promotes
muscle mass and sexual/reproductive
function, but also affects bone density,
red blood cell mass, hair growth pat-
terns, organ function, fat cell metabo-
lism, stem cell differentiation, etc.
306 MD
Testosterone’s
Role
Testosterone is not a static pres-
ence in the blood. Its “normal” con-
centration varies among age groups,
races, individuals; even in the same
person, it not only varies from season
to season, but hour to hour! If a
man’s serum (blood) testosterone
concentration were plotted on a
graph, it would have as many ups
and downs as the stock market has
shown these past months. To compli-
cate matters further, the effects of
testosterone are not dependent solely
upon the concentration of testos-
terone in the blood (serum), but also
on androgen receptor density, struc-
ture, converting enzymes, co-factors
(both activators and suppressors),
genotype, nutritional status, non-
genomic receptors, etc. Even when
restricting the evaluation of a man’s
androgen status to serum testos-
terone measures, there remain a
number of variables, including: sex
hormone-binding globulin (SHBG);
albumin; total versus free versus
bioavailable; E2; DHEA; etc.
To be fair, few people understand
the greater scope of testosterone’s
roles and action in human physiolo-
gy. Certainly, there has been no call
by academics, professional journals,
the popular media or even the public
to pursue, let alone fund, investiga-
tions into the role of testosterone and
its benefits to society and individuals.
This would contrast too sharply with
the emotion-laden reactionary mes-
sages about the ethical violations of
doping and challenges of high-risk
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By Dan Gwartney, MD
youths abusing anabolic steroids that
are so effective in gaining media
attention and political backing.
Looking at testosterone objective-
ly, one must admit that the illicit (ille-
gal) distribution and use of testos-
terone and related anabolic steroids
(collectively called AAS) is problemat-
ic. Despite the fact that most users
are socially responsible adult men
who report surprisingly moderate
use, regulations need to be in place
to prevent and punish illicit trafficking
of AAS. Failure to do so results in the
administration of abusive levels by
uninformed and unsupervised users,
administration of the drug(s) to
unsuitable candidates who may have
overt or covert contraindications
(obvious or undetected reasons to not
be given access to AAS; i.e., pregnant
women; adolescents who have not
reached final height; persons with
personality disorders, psychoses or
neuroses; those with hormone sensi-
tive tumors; etc.); introduction of
adulterated products (drugs that do
not contain the stated amount of a
drug or contaminated with other
drugs/chemicals), etc.
Yet, the steps taken in 1990 and
2004, in addition to the policies fol-
lowed by licensure boards and proto-
cols suggested by professional agen-
cies have been overly restrictive,
serving only to foster the “black mar-
ket.” The policy of prohibition is a
failed social experiment, as was
shown with the 18th Amendment,
which prohibited the production, sale
or possession of alcohol (ethanol),
st
later repealed by the 21 Amendment.
December 2008
testosterone
The current state of affairs among
physicians is a strong hesitancy to be
involved in male hormone replace-
ment therapy aside of treating obvi-
ous and extreme deficiency. This arti-
cle addresses testosterone deficiency
in men who entered adulthood with a
normal testosterone status.
Conservative professional soci-
eties have published “treatment
guidelines,” dictating when androgen
replacement therapy is appropriate in
their consensus opinion. Licensing
boards, malpractice attorneys and
professional liability insurance carri-
ers rely upon these societies, trusting
them to provide authoritative stan-
dards of professional practice.
A Growing Body Of
Evidence
Yet, dissension exists within the
ranks of physicians and scientists. The
long-held position that testosterone
and all related AAS are inherently
dangerous to the psyche and physical
health of men is challenged by a
growing body of evidence. In fact, in
specific examples, the dogmatic anti-
androgen tact may be in direct viola-
tion of one of the principal precepts
of medicine, Primum non nocere:
First, do no harm.
For some reason, do no harm is
interpreted to say it is better to not do
anything and avoid providing benefit
or avoiding harm than to act, even
with the best intentions and reason-
able certainty, out of fear/concern of
being responsible for a harmful or
undesired outcome. Perhaps this is
based in part upon biblical teachings.
In religion, there are lessons of the
sins of commission and sins of omis-
sion. Sins of commission are acts that
violate the edicts of one’s God or
Gods. Sins of commission (i.e., rob-
bery, murder, working on the
Sabbath) are considered to be acts of
rebellion, transgressions against the
commandments. Sins of omission are
inactions, behavior that does not take
place but should according to the
laws of the church. Sins of omission
(not tithing, not attending confession,
etc.) are viewed as failures to live
according to the standards of God’s
308 MD
law. In the Catholic religion, St.
Thomas is referred to in measuring
sins of omission as being less
heinous than sins of commission, as
leaving out a good is less wicked than
taking up an evil.
Absolutely, medical professionals
need to consider carefully the poten-
tial risks and benefits of providing or
withholding any intervention. Yet, to
consider it nobler or truer to the
ideals and ethics of the profession to
avoid harm at the expense of not pro-
viding benefits or protection from
future harm is illogical and in the
opinion of many, wrong. The chal-
lenge is to have the skill and knowl-
edge to be able to properly assess the
risk-to-benefit ratio. Unfortunately,
reporting bias and political pressure
has retarded the growth in testos-
terone-related fields. This includes the
propagation of inaccuracies that are
treated as gospel in clinical medicine;
reiteration of adverse effects present
in cases of extreme abuse or with use
by unsuitable candidates (adolescents
or women without expressed indica-
tions); association with sports doping;
and reports of criminal arrests in
cases of illicit trafficking.
Testosterone therapy should never
be approached cavalierly, as there are
risks associated with testosterone
treatment, as there is with any drug
treatment. As noted above, some of
the risks are overstated or incorrect:
testosterone does not cause prostate
cancer, clog the arteries or cause liver
cancer. Testosterone can cause bald-
ness, gynecomastia (breast develop-
ment in males) and testicular atrophy
(ball shrinkage). Baldness (related to
the testosterone metabolite DHT) and
gynecomastia (related to the testos-
terone metabolite E2) occur frequent-
ly in nonusers as seen in men suffer-
ing from androgenetic alopecia
(male-pattern balding) and teenagers
with “bitch tit.” AAS users can see an
acceleration in hair loss; gynecomas-
tia is relatively uncommon in AAS
users now as effective aromatase
inhibitors and estrogen receptor
antagonists are available.
Gynecomastia can also be seen in
testosterone deficiency, particularly in
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association with obesity. Testicular
atrophy is a physiologic response, as
the hypothalamic-pituitary-gonadal
axis shuts down the testes during
periods of testosterone excess. This is
referred to as the negative-feedback
system. This will also suppress sperm
production, a factor useful in male
contraceptives under development.
Testicular atrophy is seen in some
cases of untreated testosterone defi-
ciency as well.
Many questioned whether there is
any benefit to replacing or supple-
menting testosterone. After all, men
have been aging for centuries without
treatment. To ignore the benefits of
testosterone is sexist and dangerous.
The single “reason” for using testos-
terone in the eyes of the public, includ-
ing most physicians, is vanity. Men
use testosterone (or other AAS) just to
get bigger muscles or to perform like a
20-year-old sexual super-stud. Clearly,
vanity plays a role in the decision for
many men, but having desirous effect
does not make testosterone therapy
frivolous or illegitimate. Vanity
accounts for a great deal of medicine.
The fields of dermatology and cosmet-
ic surgery, cosmetic dentistry, bariatric
medicine and a number of others
focus on matters of image. The “indus-
try” recognizes this, as clinics are
detouring from diagnostic or therapeu-
tic health care to provide cosmetic ser-
vices. Skin & Aging posted an article
titled “Bumped by Botox?” which
described the increase in patient wait
times to be seen for psoriasis or mole
screening in favor of the lucrative
Botox or dermal filler appointments at
many dermatology clinics. Plastic
surgery associations list the most
common procedures year-to-year and
nose jobs and breast enhancement are
always at or near the top. Toothpaste
doesn’t advertise fighting cavities; it
“freshens breath” or “whitens teeth.”
Pharmaceutical companies are desper-
ate to find the next weight loss drug
while their stock price is supported by
Viagra-like drugs.
But is the need for androgen-opti-
mism among health care professional
limited just to appeasing the vanity
demands of American consumers (as
December 2008
testosterone
is the case with so many other drugs
and OTCs)? Absolutely not!
Testosterone deficiency is little under-
stood because of the trivialization and
inaccuracies that have plagued the
field of men’s health. Those who fol-
low the professional literature regu-
larly note surveys and studies that
demonstrate that testosterone con-
centrations are negatively correlated
with overall mortality risk; cardiovas-
cular disease and mortality; cognitive
loss; falls; metabolic syndrome and a
host of other disease states. There is
clear evidence that man is healthiest
when his testosterone concentration
is in the mid- to upper-limits of the
physiologic range. It is possible that
extending the concentration to the
slightly supraphysiologic (above nor-
mal) range may increase the benefits
seen with testosterone therapy, but it
is clear that the risk of adverse effects
increase as well. It would appear from
published clinical studies that
younger men are more tolerant of
higher concentrations; men of all
ages appear to be able to tolerate
doses of up to 300mg/week testos-
terone enanthate without serious
short- to mid-term health conse-
quences. Older men may develop
“thick blood,” as testosterone stimu-
lates the production of red blood
cells. This can be easily monitored
with a simple blood test (hematocrit).
Several men in their 50s and beyond
who are on prescription testosterone
manage the issue by donating blood
regularly; it is an elegant solution that
provides a benefit to society.
If one can accept the argument
that testosterone’s risk has been over-
stated and the benefits understated,
and is concerned about avoiding the
risk of morbidity and mortality that
are associated with testosterone defi-
ciency, how does one find out if he is
testosterone deficient? There are a
constellation of symptoms and signs
associated with testosterone deficien-
cy. Some are more strongly associat-
ed, others less so; these are listed
below. However, these findings are
nonspecific, as they can reflect other
conditions. Thus, most clinicians per-
form a directed history and physical,
310 MD
along with ordering lab work, to rule
out other possible causes and sup-
port the diagnosis of testosterone
deficiency.
Please note the term being used to
address the condition in question is
testosterone deficiency syndrome.
Other terms used have confused the
issue somewhat, such as andropause
and ADAM (aging deficiency of the
aging male). These terms imply that
signs and symptoms of testosterone
deficiency only occur in conjunction
with aging. Testosterone deficiency is
rarely looked, in fact, The Endocrine
Society recommends against screen-
ing for the condition. Nonetheless, it
is being reported that testosterone
deficiency is associated with type 2
diabetes and other common, chronic
conditions. Many athletes may also
be at risk of a deficiency in testos-
terone, in addition to other endocrine
hormones, due to repeated head trau-
ma. Boxers, martial artists, soccer
players, etc. have demonstrated pitu-
itary hormone deficiency, including
secondary hypogonadism, as report-
ed in the literature. New concerns are
being raised about endocrine disrup-
tors polluting our drinking water or
food supply, such as bisphenol A, the
estrogen-like chemical present in
many plastic products, including
water and beverage bottles.
Are You A
Candidate?
If a man experiences signs and
symptoms of testosterone deficiency,
and other relevant causes have been
ruled out, is he immediately a candi-
date for HRT? Unfortunately, the con-
servative leadership appears reluctant
to offer therapy to a man despite the
benefits offered and risks that can be
averted. Current practice guidelines
only recommend testosterone HRT if a
man’s total testosterone if greater than
2.5 standard deviations from the
mean. This is a statistical measure, but
if one assumes that total testosterone
concentrations follow a normal distrib-
ution (a bell-shaped curve for those
familiar with that term), only the bot-
tom 1 percent of men would qualify.
Making it even more difficult to obtain
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medically directed treatment, this level
of deficiency must be present on two
blood tests, drawn one to two weeks
apart. Frankly, this is absurd for a num-
ber of reasons. First, this level is so
deficient that it places a man at risk for
several conditions of poor health and
increases the risk of early death. What
is particularly concerning is that even
of the men who would qualify for
treatment based upon these restrictive
guidelines, approximately 90 percent
are not diagnosed or receiving treat-
ment! Undoubtedly, this is a direct
effect of the recommendations against
screening for testosterone deficiency.
These guidelines have not been
revised with the findings that
American men are seeing a consistent
and dramatic decline in testosterone
concentration with each generation.
Many argue against the definition
of testosterone deficiency, stating it is
unwisely restrictive. Further, others
argue against mandating the speci-
fied lab profile. Remember, testos-
terone’s actions are the result of a
myriad of factors. Normal total testos-
terone concentration in a lab test may
not reveal low free testosterone,
receptor mutations, etc. There is an
axiom in medicine that says, “Treat
the patient, not the labs.” Teaching
hospitals lecture on the dry facts
involved with patient care, but also
mentor the aspiring physicians on the
“art” of medicine. Men showing signs
of testosterone deficiency can present
with “normal” testosterone concen-
trations by lab. This is referred to as
“relative testosterone deficiency” and
illustrates the need for individually
assessing each patient. One longitudi-
nal study demonstrated the broad
inter-individual range of “normal”
testosterone among men, as well as
the value of tracking testosterone
concentrations long-term to deter-
mine the relevance of a single mea-
sure in each person.
Testosterone deficiency is not a
condition that will ever have its own
televised marathon; celebrity spokes-
men will not weep on late-night
infomercials and former child actors
will not advertise home meters for
Medicare beneficiaries. Men’s health
December 2008
testosterone
is a field of medicine that has been and will continue to be
neglected. Women have long been able to receive hor-
mone-replacement therapy for signs of “menopause” that
occur as early as the late 30s in some. Granted, there has
been some controversy relating to women’s HRT, but it
appears that the risks and benefits are balanced in gener-
al; also, it appears that women tolerate HRT better if they
start closer to the onset of symptoms rather than waiting
until they begin to suffer from bone loss, etc. Cosmetic
procedures account for a large part of many practices;
some carry a not insignificant risk of infection, nerve
injury, even death. Low, even low-normal testosterone
concentration is associated with an increased risk of mor-
bidity and mortality; failing to address this may actually be
adding to the already strained health care system. Many
safe forms of testosterone replacement are available,
including long-acting esters, transdermals and oral
(Andriol). While the advent of SARMs (selective androgen
receptor modulators) may offer a treatment alternative,
these will be expensive and unproven. Testosterone has
been used safely in many practices for years and would
be affordable, even if the medically necessary treatment
were not covered under a person’s insurance.
The market for testosterone replacement is enormous.
One estimate, using data from the Hypogonadism in Males
study, claims that nearly 14 million men in the U.S. are
testosterone deficient. One can only wonder if the most
effective treatment (testosterone) were protected under
patent, if pharmaceutical companies would exercise their
potent lobbying powers to push for less stringent guide-
lines. Unfortunately, there is no strong advocate for men’s
health. As testosterone concentrations decline, over time
and with each successive generation, American men are
destined to continue to suffer from the sins of omission of
this nation’s leaders and caregivers. One is reminded of the
first stanza of T.S. Eliot’s poem,
The Hollow Men:
We are the hollow men
We are the stuffed men
Leaning together
Headpiece filled with straw. Alas!
Our dried voices, when
We whisper together
Are quiet and meaningless
As wind in dry grass
Or rats’ feet over broken glass
In our dry cellar
Shape without form, shade without colour,
Paralysed force, gesture without motion;
Those who have crossed
With direct eyes, to death’s other Kingdom
Remember us— if at all— not as lost
Violent souls, but only
As the hollow men
The stuffed men.
312 MD
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Signs and Symptoms of Testosterone
Deficiency:
Strongly Suggestive
• Low count or absent sperm
• Reduced sexual desire (libido) and activity
• Decreased spontaneous erections
• Breast discomfort, gynecomastia
• Loss of body (axillary and pubic) hair
• Reduced need to shave
• Testicular atrophy
• Loss of height, easily broken bones
• Low bone mineral density (osteoporosis)
• Reduction in muscle strength and mass
• Hot flushes, sweats (similar to a woman’s hot flash)
Weakly Suggestive
• Loss of energy, motivation, initiative
• Lessened aggression, self-confidence
• Depressed mood, feeling “blue”
• Memory and concentration problems
• Sleep disturbance, fatigue, sleepiness
• Mild anemia (low red blood cell count)
• Increase in body fat or BMI
• Exercise intolerance, poor work performance
* Many of these symptoms will not manifest until testos-
terone reaches critically low concentration
Testosterone Deficiency—
Current Laboratory Criteria:
• Total testosterone < 10.4 nmol/L (>2.5 SD below mean)
• Total testosterone guidelines range from 6.94-13.88
nmol/L
• Bioavailable testosterone < 3.30 nmol/L (under age 70)
• Free testosterone < 0.18 nmol/L
Physiologic Testosterone Laboratory Values
• Total testosterone
• Bioavailable testosterone
• Free testosterone
References:
1. Raynor MC, Carson CC, et al. Androgen deficiency in the
aging male: a guide to diagnosis and testosterone replacement
therapy. Can J Urol, 2007 Dec;14 Suppl 1:63-8.
2. Gruenewald DA, Matsumoto AM. Testosterone supplemen-
tation therapy for older men: potential benefits and risks. J Am
Geriatr Soc, 2003 Jan;51(1):101-15.
3. Plymate SR, Tenover JS, et al. Circadian variation in testos-
terone, sex hormone-binding globulin, and calculated non-sex
hormone-binding globulin bound testosterone in healthy young
and elderly men. J Androl, 1989 Sep-Oct;10(5):366-71.
4. Charlier TD, Harada N, et al. Targeting steroid receptor
coactivator-1 expression with locked nucleic acids antisense
reveals different thresholds for the hormonal regulation of male
sexual behavior in relation to aromatase activity and protein
expression. Behav Brain Res, 2006 Sep 25;172(2):333-43.
5. Pelletier G. Expression of steroidogenic enzymes and sex-
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testosterone
steroid receptors in human prostate. Best
Pract Res Clin Endocrinol Metab, 2008
Apr;22(2):223-8.
6. Goutou M, Sakka C, et al. AR CAG
repeat length is not associated with
serum gonadal steroids and lipid levels in
healthy men. Int J Androl, 2008 Jul 24.
[Epub ahead of print]
7. Leifke E, Gorenoi V, et al. Age-related
changes of serum sex hormones, insulin-
like growth factor-1 and sex-hormone
binding globulin levels in men: cross-sec-
tional data from a healthy male cohort.
Clin Endocrinol, (Oxf) 2000 Dec;53(6):689-
95.
8. Cohen J, Collins R, et al. A league of
their own: demographics, motivations
and patterns of use of 1,955 male adult
non-medical anabolic steroid users in the
United States. J Int Soc Sports Nutr, 2007
Oct 11;4:12.
9. Bhasin S, Cunningham GR, et al.
Testosterone therapy in adult men with
androgen deficiency syndromes: an
endocrine society clinical practice guide-
line. J Clin Endocrinol Metab, 2006
Jun;91(6):1995-2010.
10. Delany, Joseph. “Omission.” The
Catholic Encyclopedia. Vol. 11. New York:
Robert Appleton Company, 1911. Available
online at
http://www.newadvent.org/cathen/11251b.
htm, accessed September 23, 2008.
11. Morgantaler A. Guilt by association:
a historical perspective on Huggins,
testosterone therapy, and prostate cancer.
J Sex Med, 2008 Aug;5(8):1834-40.
12. Debing E, Peeters E, et al. Men
with atherosclerotic stenosis of the
carotid artery have lower testosterone lev-
els compared with controls. Int Angiol,
2008 Apr;27(2):135-41.
13. Bain J. The many faces of testos-
terone. Clin Interv Aging, 2007;2(4):567-76.
14. Ellis JA, Sinclair R, et al.
Androgenetic alopecia: pathogenesis and
potential for therapy. Expert Rev Mol
Med, 2002 Nov 19;4(22):1-11.
15. Lazala C, Saenger P. Pubertal
gynecomastia. J Pediatr Endocrinol
Metab, 2002 May;15(5):553-60.
16. Scott MJ 3rd, Scott AM. Effects of
anabolic-androgenic steroids on the
pilosebaceous unit. Cutis, 1992
Aug;50(2):113-6.
17. Narula HS, Carlson HE.
Gynecomastia. Endocrinol Metab Clin
North Am, 2007 Jun;36(2):497-519.
18. Ersoz H, Onde ME, et al. Causes of
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gynaecomastia in young adult males and
factors associated with idiopathic gynae-
comastia. Int J Androl, 2002 Oct;25(5):312-
6.
19. Amory JK, Bremner WJ. Regulation
of testicular function in men: implications
for male hormonal contraceptive develop-
ment. J Steroid Biochem Mol Biol, 2003
Jun;85(2-5):357-61.
20. Meyer E. Patient wait times:
bumped by botox? Skin & Aging,
2007;15:42-44.
21. American Society of Plastic
Surgeons. Top 5 Surgical Cosmetic
Procedures in 2007. Available online at
http://www.plasticsurgery.org/media/statis
tics/loader.cfm?url=/commonspot/security/
getfile.cfm&PageID=29288, accessed
September 23, 2008.
22. Khaw KT, Dowsett M, et al.
Endogenous testosterone and mortality
due to all causes, cardiovascular disease,
and cancer in men: European prospective
investigation into cancer in Norfolk (EPIC-
Norfolk) Prospective Population Study.
Circulation, 2007 Dec 4;116(23):2694-701.
23. Choi BG, McLaughlin MA. Why
men’s hearts break: cardiovascular effects
of sex steroids. Endocrinol Metab Clin
North Am 2007 Jun;36(2):365-77.
24. Jones RD, Nettleship JE, et al.
Testosterone and atherosclerosis in aging
men: purported association and clinical
implications. Am J Cardiovasc Drugs,
2005;5(3):141-54.
25. Beauchet O. Testosterone and cog-
nitive function: current clinical evidence
of a relationship. Eur J Endocrinol, 2006
Dec;155(6):773-81.
26. Bhasin S, Woodhouse L, et al.
Older men are as responsive as young
men to the anabolic effects of graded
doses of testosterone on the skeletal mus-
cle. J Clin Endocrinol Metab, 2005
Feb;90(2):678-88.
27. Coviello AD, Kaplan B, et al. Effects
of graded doses of testosterone on ery-
thropoiesis in healthy young and older
men. J Clin Endocrinol Metab, 2008
Mar;93(3):914-9.
28. Chandel A, Dhindsa S, et al.
Testosterone concentrations in young
patients with diabetes mellitus. Diabetes
Care, 2008 Jul 23. [Epub ahead of print]
29. Loves S, Ruinemans-Koerts J, et al.
Letrozole once a week normalizes serum
testosterone in obesity-related male
hypogonadism. Eur J Endocrinol, 2008
May;158(5):741-7.
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30. Kelestimur F, Tanriverdi F, et al.
Boxing as a sport activity associated with
isolated GH deficiency. J Endocrinol
Invest, 2004 Dec;27(11):RC28-32.
31. Kelestimur F. Chronic trauma in
sports as a cause of hypopituitarism.
Pituitary, 2005;8(3-4):259-62.
32. Ives JC, Alderman M, et al.
Hypopituitarism after multiple concus-
sions: a retrospective case study in an
adolescent male. J Athl Train, 2007 Jul-
Sep;42(3):431-9.
33. Bonefeld-Jorgensen EC, Long M, et
al. Endocrine-disrupting potential of
bisphenol A, bisphenol A dimethacrylate,
4-n-nonylphenol, and 4-n-octylphenol in
vitro: new data and a brief review.
Environ Health Perspect, 2007 Dec;115
Suppl 1:69-76.
34. Vermeulen A. Androgen replace-
ment therapy in the aging male – a critical
evaluation. J Clin Endocrinol Metab,
2001;86:2380-90.
35. Laughlin GA, Barrett-Connor E, et
al. Low serum testosterone and mortality
in older men. J Clin Endocrinol Metab,
2008 Jan;93(1):68-75.
36. Araulo AB, O’Donnell AB, et al.
Prevalence and incidence of androgen
deficiency in middle-aged and older men:
estimates from the Massachusetts Male
Aging Study. J Clin Endocrinol Metab,
2004 Dec;89(12):5920-6.
37. Travison TG, Araulo AB, et al. A
population-level decline in serum testos-
terone levels in American men. J Clin
Endocrinol Metab, 2007 Jan;92(1):196-202.
38. Tan RS. Andropause: introducing
the concept of ‘relative hypogonadism’ in
aging males. Int J Impot Res, 2002
Aug;14(4):319.
39. Parkhill T. Global menopause sum-
mit concludes HRT is safe for healthy
women entering menopause. Available
online at
http://www.eurekalert.org/pub_releases/20
08-05/ims-gms051508.php, accessed
September 23, 2008.
40. Lehnhardt M, Homann HH, et al.
Major and lethal complications of liposuc-
tion: a review of 72 cases in Germany
between 1998 and 2002. Plast Reconstr
Surg, 2008 Jun;121(6):396e-403e.
41. Mulligan T, Frick MF, et al.
Prevalence of hypogonadism in males
aged at least 45 years: the HIM study. Int
J Clin Pract, 2006 Jul;60(7):762-9.
December 2008
muscleform
&function By Stephen E. Alway, PhD, FACSM, Illustrations by William P. Hamilton, CMI

Carving Unreal
Quad Separation
With Barbell Lunges
utstanding quadriceps sepa- with a few sets of leg extensions to ceps muscle group. The quadriceps
ration demands freakish tighten the quadriceps. Lunges are femoris (“quads”) is a group of four
thigh mass that dives into only for the serious lifter who is willing muscles that covers the anterior and
deep canyons etched on either side to push well through the pain barrier lateral parts of the femur bone of the
of the muscle bellies. When it comes into the valley of unbelievable thighs. thigh. The three vasti muscles take
to top thighs, it is hard not to think Three sets of these will take your their origin from the respective part of
about the mass and cross-striations thighs to new contours, valleys and the femur; the vastus lateralis mus-
of a shredded Jay Cutler, or the size grooves that you did not know existed. cle from the lateral part of the femur;
and shape of a ripped-to-the-bone the vastus medialis muscle from the
Ronnie Coleman. This kind of thigh Muscles Activated medial part of the femur; and the vas-
development initially relies on regu- By Lunges tus intermedius muscle from the
lar back squats and leg presses to The hip and hamstring muscles are central, anterior part of the femur. As a
build great mass builders. However, affected strongly, but the greatest chal- result, the vastus lateralis muscle is
as good of a mass builder as these lenge will be felt in the anterior quadri- positioned on the lateral (outer) part of
exercises are, they simply do not get
the job done when it comes to devel-
oping thigh separation and cuts.
Achieving those deep separations
requires exercises that build mass by
targeting each of the bellies under
near-constant tension and this
means some specialization work for
the middle and the lower quadriceps.
You probably are drawn to thinking
about leg extensions for ripping your
thigh mass. However, if you are willing
to handle the work, the barbell lunge
is an alternative and intensive way to
blast a bulky thigh into strips of
carved, sharp and lean mass. As a
byproduct, lunges will greatly improve
your quadriceps, hamstrings and
gluteal power and endurance and this
will come in pretty handy when you
start your heavy squat sessions for
adding even greater overall mass.
To do lunges properly, you must
rise above the crowd who is satisfied

316 MD www.musculardevelopment.com December 2008

www.fantamag.com
muscleform&function
the thigh; the vastus medialis covers the medial side of the knee to attach and some moderate biking before
the medial (inner) part of the thigh. The on the tibia bone of the lower leg. doing lunges. Although the exercise
vastus intermedius is located interme- The gluteus maximus muscle is can be done with dumbbells, you
diate and deep to the vastus lateralis the largest and thickest hip muscle and should not find it difficult to keep your
and the vastus medialis muscles. The it contains the strongest and largest balance with the barbell version of this
tendon from the vastus lateralis mus- muscle fibers in the body. The upper exercise.
cle combines with the tendons from attachment of the gluteus maximus is 1. Place a barbell on a squat
the other two vasti muscles and the on the major bones of the hip and the rack. Start with a light weight until
tendon of the rectus femoris to form lower attachment is on the posterior you get the feel for the movement.
the quadriceps tendon. The quadriceps side of the femur bone of the thigh Position your body in the same
tendon attaches to the patella below the hip joint. This muscle pulls manner as though you were doing
(kneecap) and continues inferiorly the thigh posteriorly (backward) during squats. Start with the bar across the
(toward the foot) from the patella, the push phase of lunges. top of your trapezius under the
where it is called the patellar ligament. shoulders, in the same way as if
The patellar ligament inserts into the Lunges you were to do a squat.
tibial tuberosity, a bumpy portion on Lunges, like knee extensions, can 2. Straighten your knees and stand
the tibia bone of the lower leg. be tough on the knees, so you should up vertically, so that the weight is
The rectus femoris muscle is the carefully warm them up with stretches taken on your shoulders.
fourth muscle in the quadriceps group.
Unlike the vasti muscles, it begins on Lunge (start)
the hipbones at the iliac crest and
above the socket where the head of
the femur sits (acetabulum) in the hip.
Its fibers run straight down from the
hip to the knee. The tendon of the rec-
tus femoris joins the tendons from the
three vastus muscles to attach to the
patella. Together, the three vasti and
the rectus femoris form the only real
manner that we have for extending the
leg at the knee. The rectus femoris is
much weaker when the hip is flexed
(e.g., seated position such as doing leg
extensions).
Three hamstring muscles sit on the
posterior side of the thigh. The biceps
femoris muscle has a long and a
short head. The long head of the
biceps femoris begins on the posterior
part of the ischial bone of the hip. You
literally sit on these bones when you
are in a chair. The short head of the
biceps femoris begins along the lateral
side of femur bone of the thigh. Both
heads of the biceps femoris come
together to attach to a single tendon
that connects to the small lateral bone
of the lower leg called the fibula. The
semitendinosus and semimembra-
nosus muscles make up the medial
(inside) hamstring muscles. The semi-
tendinosus muscle attaches to the
ischial bone of the hip and it becomes
a cord-like tendon as it approaches the
knee. The semimembranosus muscle
is about half (“semi”) membrane
(“membranous) and half muscle. It
begins on the ischial tuberosity and
with the semitendinosus; it crosses to

318 MD www.musculardevelopment.com December 2008

www.fantamag.com
muscleform&function
3. Take a full step backward, away
from the squat rack.
4. Start with both feet about shoul-
der-width apart. One leg will act as an
anchor (e.g., the left leg). The other leg
(e.g., the right leg) will be your lunge
leg for the first repetition.
5. Take a step forward toward the
squat rack with the lunge leg. This
should be a good stride length
(approximately a 3-foot stride), but it
should not be so close to the squat
rack that you will hit it at any point in
your movement.
6. Bend the knee on the front
(lunge) leg until the knee angle reach-
es 90 degrees. The thigh should be
about parallel to the floor in the down
position. At the same time as the knee
from the lead leg is going forward, the
thigh of the rear anchor leg should
come down to almost kiss the floor.
Keep your back vertical to the floor
and your eyes looking forward (do not
look down at the floor).
7. Step back to the starting position,
then lunge forward with the other leg.
Lunge (finish)
320 MD
Alternate between left and right legs.
Start with 15 repetitions each leg (30
total steps). At the end of the set, take
a step forward and return the barbell
to the squat rack.
You can work up to 25 repetitions
per leg, but should not need more
than that. Take particular care as you
are nearing the end of your set and
you are fatiguing, as this is a time
when your balance could be compro-
mised. You also need to make sure
that you do not bend over from the
waist, as this will excessively increase
activation of the gluteal muscles, not
to mention increasing the chance of
losing your balance.
The musculature of your middle
and lower back and calves will also be
activated during lunges. This provides
an added bonus for increasing your
body’s metabolism to maximize your
ripped-to-shreds training goals. A deep
lunge and greater stride will provide a
superior stretch and will improve acti-
vation of all of the affected muscles.
However, you must work into this
www.musculardevelopment.com December 2008
www.fantamag.com
slowly. You should stretch your ham-
strings, calves and quadriceps prior to
beginning the exercise. Be careful that
you do not bend forward from the
waist during the lunge. If you find
yourself leaning forward, you are likely
using too much weight and/or your
stride is too short. It is not necessary
to use squat-like resistance on lunges
to get the job done. This is more a fac-
tor of sustaining constant tension
throughout the range of motion than
moving superhuman weights.
If you thought that leg extensions
were the only way to thigh cuts, you
will be surprised how quickly lunges
will etch striations and separations
across the mass that you have accu-
mulated in your underpinnings.
Lunges are not ideal for building
mass, but they are excellent for refin-
ing and adding muscle density. Once
you get serious about your lunges,
you will begin to see a radical transfor-
mation in the power, shape and sepa-
rations in your anterior thigh and ham-
strings. Your thighs will take on an
all-new muscle quality with unreal,
mind-blowing thigh separations with
valleys and peaks erupting across your
lower quadriceps. You will have
enough power to blow your competi-
tion right off the stage. 
References:
1. Ekstrom RA, Donatelli RA and Carp KC.
Electromyographic analysis of core trunk, hip,
and thigh muscles during 9 rehabilitation exer-
cises. J Orthop Sports Phys Ther, 37: 754-762,
2007.
2. Escamilla RF, Zheng N, Macleod TD,
Edwards WB, Hreljac A, Fleisig GS, Wilk KE,
Moorman CT, III and Imamura R.
Patellofemoral compressive force and stress
during the forward and side lunges with and
without a stride. Clin Biomech, (Bristol, Avon)
23: 1026-1037, 2008.
3. Farrokhi S, Pollard CD, Souza RB, Chen
YJ, Reischl S and Powers CM. Trunk position
influences the kinematics, kinetics, and muscle
activity of the lead lower extremity during the
forward lunge exercise. J Orthop Sports Phys
Ther, 38: 403-409, 2008.
4. Cronin J, McNair PJ, Marshall RN. Lunge
performance and its determinants. J Sports
Sci, 21, 49-57, 2003.
5. Hefzy MS, al Khazim, M and Harrison, L.
Co-activation of the hamstrings and quadriceps
during the lunge exercise. Biomed Sci Instrum,
33, 360-365, 1997.
6. Petrella JK, Kim JS, Mayhew DL, Cross
JM and Bamman MM. Potent myofiber hyper-
trophy during resistance training in humans is
associated with satellite cell-mediated myonu-
clear addition: a cluster analysis. J Appl
Physiol, 104: 1736-1742, 2008.
 bodybuilding
science By Robbie Durand, MA

OMEGAWAVE:
A Revolutionary Way
To Monitor Overtraining
“I came to practice feeling good and ready to work out.
Before stepping on the field my coach told me to go light
today, because my Omegawave assessments didn’t look
too good. Since I didn’t feel any different than the day
before, I doubted the system was correct. That same night I
came down with fever and barely got any sleep. Our med-
ical staff was prepared for my illness and got me healthy in
time for the next game. That’s how I learned to trust
Omegawave.”
-Omegawave athlete testimonial

The term “stress” was first used by the endocrinologist

Hans Selye in the 1930s to describe the physiological
responses of laboratory animals. Selye later broadened
and popularized the concept to include the perceptions and
responses of humans trying to adapt to the challenges of
everyday life. Hans Selye researched the effects of stress
on rats and other animals by exposing them to unpleasant
stimuli. He found that all animals presented a very similar
series of reactions, broken into three stages. He describes
this universal response to the stressors as the General
Adaptation Syndrome (GAS).The GAS is broken down into
three phases:
1.) Alarm- this is the first stage. When the stressor is
identified, the body’s stress response is a state of alarm.
During this stage, adrenaline will be produced in order to
bring about the fight-or-flight response. There is also some
activation of the HPA axis, producing cortisol.
2.) Resistance- this is the second stage. If the stressor
persists, it becomes necessary to attempt some means of
coping with the stress. Although the body begins to try to
adapt to the strains or demands of the environment, the
body cannot keep this up indefinitely, so its resources are
gradually depleted.
3.) Exhaustion- this is the third stage. In the final stage
in the GAS model, all the body’s resources are eventually
depleted and the body is unable to maintain normal func-
tion. At this point the initial autonomic nervous system
symptoms may reappear (sweating, raised heart rate, etc.).
If stage three is extended, long-term damage may result as
the capacity of glands, especially the adrenal gland, and the
immune system is exhausted and function is impaired,
resulting in decompensation.
Stress is a way of life for all athletes and the stress
response is important for all athletes. Athletes walk a very
fine line between training at the optimal level and then
training too hard and too long and pushing themselves into
a catabolic state of overtraining. MD has a diverse range of
readers: hardcore bodybuilders, powerlifters, natural lifters,
strongmen, and just the hardcore lifter who has adopted
the IRON WAY OF LIFE. Although we all have diverse back-
grounds, one thing common to us all in the goal to be big-
ger, stronger and faster is...OVERTRAINING— THIS IS
THE ENEMY!

322 MD www.musculardevelopment.com December 2008

www.fantamag.com
bodybuildingscience
Overtraining
It was estimated that 65 percent of national and interna-
tional elite runners suffer from the overtraining syndrome at
least once in their career, but recreational athletes are also
1
affected. In a study of 257 elite athletes who were mem-
bers of British national teams and/or Olympic squads in a
variety of sports over a 12-month training season, 38 cases
(15 percent) of athletes were classified as overtrained and in
50 percent of these cases, a state of overtraining was said to
have developed in the three-month competition phase. The
incidence rate was slightly higher in male (17 percent) as
10
opposed to female athletes (11 percent). Overtraining in the
past has been assessed by questionnaires, performance
measurements and blood work: Some of the more com-
mon markers for measuring overtraining are:
• Decreased performance (strength, power, muscle
endurance, cardiovascular endurance)
• A decrease in explosive power and reaction speed has
13
been shown to occur with overtraining.
• Decreased training tolerance and increased recovery
requirements.
Physiological Measurements:
• Altered resting heart rate (HR), blood pressure and
respiration patterns
• Chronic fatigue
• Sleep and eating disorders
• Muscle soreness and damage
• Joint aches and pains
Biochemical
• Increased serum cortisol and SHBG
• Decreased serum total and free testosterone, testos-
terone/cortisol ratio
• Decreased muscle glycogen
• Negative nitrogen balance
• Decreased serum IGF-1
Physiological Responses to
Overtraining
Overtraining can cause performance gains, strength, and
muscle mass to decrease. Interestingly, many athletes who
are diagnosed with overtraining have many similarities to
14
patients with chronic fatigue syndrome. For example,
researchers have found that chronic fatigue patients and
overtrained athletes have abnormalities due to hypothalam-
ic-pituitary-adrenal (HPA) axis dysfunction. Although chronic
fatigue syndrome and overtraining have never been studied
together, similar abnormalities are present. For example,
both chronic fatigue syndrome and overtraining slightly
alter resting levels of cortisol; ACTH and other HPA axis-
associated hormones are found. Also, more importantly to
bodybuilders and strength athletes is a decreased serum
total and free testosterone level coincident with a decrease
in performance following intensive training. A decrease in
the testosterone:cortisol ratio of approximately 30 percent
has been suggested as an indicator of a state of overtrain-
12
ing. Don’t expect to make much gain in muscle mass or
324 MD
www.fantamag.com
strength with reduced testosterone levels.
The overtraining syndrome has been divided into a sym-
pathetic (arousal response or fight-or-flight) and a parasym-
pathetic (rest and repose response) manifestation, and it
was hypothesized that the underlying pathophysiological
mechanisms include alterations of the endocrine (increased
cortisol, decreased testosterone, increased catecholamines)
and autonomous nervous system (reduced hunger,
increased blood pressure). It is thought that the sympa-
thetic form is dominant in the early stages of over-
training. In more severe, advanced stages of over-
training, the sympathetic system is inhibited,
resulting in marked dominance of the parasympa-
12,13
thetic system. For example, seven middle distance
runners were examined in response to undertaking three
weeks of heavy training, followed by a relatively restful
week. The results showed a significant and progressive
decrease in parasympathetic indices (by 41 percent) during
the three weeks of heavy training. This was followed by a 46
percent increase in parasympathetic response during the
8
rest week. This suggests that during intense training your
sympathetic response will increase; the key to successful
training is to not exhaust your sympathetic system.
Many athletes experience nervousness and irritability
during overtraining due to increased plasma catecholamine
4,5
concentrations at rest and many athletes have difficulty
sleeping due to enhanced catecholamine secretion. The
monitoring of overtraining in the past has been limited to
blood work and subjective feeling states. If you look at the
non-invasive markers of overtraining, they include muscle
soreness, joint pains, and altered heart rate and blood pres-
sure responses. Anyone who has worked out hard gets sore
and joint pains come with lifting heavy weights, so that
really does not give hardcore athletes a whole lot of infor-
mation. How many times have you just felt tired and didn’t
want to go train? Are you overtrained or just being a pansy
ass? New research is looking for accurate and reliable non-
invasive markers of overtraining that does not require
blood work or questionnaires based of feelings.
The Omegawave- A
Revolutionary New
Noninvasive Way to Gauge
Overtraining
A revolutionary new portable non-invasive monitoring
system has recently been advocated to monitor individual
stress response to exercise. No blood work or no psycho-
logical assessments for mood, just a few electrodes and
that’s it! Not all people respond to training systems alike;
one person can make great gains in strength in mass while
others can overtrain.The Omegawave monitors overtraining
by the use of what’s called Heart Rate Variability (HRV),
which refers to the beat-to-beat alterations in heart rate. The
normal variability in heart rate is due to the synergistic
action of the two branches of the autonomic nervous sys-
tem (the sympathetic and parasympathetic).Thus, the study
of HRV is a powerful, objective and noninvasive tool to
explore the dynamic interactions between physiological,
mental, emotional and behavioral processes. HRV appears
www.musculardevelopment.com December 2008
bodybuildingscience
to be sensitive and responsive to acute stress. For example,
researchers monitored cyclists HRV during the Tour of
Spain; they found that the changes in HRV are directly
related to volume and intensity of exercise, as athletes
who showed the greatest cumulative physical exertion also
showed the largest decrease in HRV (increased sympathetic
9
activation). Under laboratory conditions, mental load
(including making complex decisions, and public speech
tasks) have been shown to lower HRV, indicating increased
sympathetic activation. A low HRV is indicative of increased
sympathetic tone and arousal.
As a marker of cumulative wear and tear, HRV has also
been shown to decline with the aging process. By contrast,
regular physical activity (which slows down the aging
process) has been shown to raise HRV, presumably by
increasing parasympathetic tone. As mentioned previously,
overtraining is associated with prolonged stress and too
much sympathetic dominance, which leads to a decrease in
HRV. Omegawave systems monitor the function of multiple
biological systems and provide a comprehensive picture of
changes in athletes, as they respond to training, life choices
and emotional stress. The assessments are noninvasive,
mostly done at rest, and can be performed anywhere in as
little as 2 minutes. As a result, the athlete can be tested
as often as desired. Omegawave gives you the most com-
prehensive, relevant physiological data immediately so you
can know an athlete’s functional state at any given moment.
Anytime, anywhere, Omegawave helps you identify each
player’s readiness and limiting factors so you can steer your
training regimen.
Studies on Overtraining
and HRV
Several studies have used athletes to do what readers of
MD would never try to do intentionally…they forced them
to overtrain for research! For example, one study had 10
healthy male and female athletes perform 40 minutes of
running and 80 minutes of cycling a day for two weeks to
prepare for a triathlon, followed by four days of complete
rest. At the end of two weeks, subjects had increased heart
rate during the training camp, which recovered after three
to four days of rest; the response clearly indicates an
increased sympathetic activation due to increased training.
A reduction in HRV was also detected, which indicates a
shift toward an increase in the sympathetic activity due to
1
increased training amount. The investigation indicates an
increased sympathetic activity paralleled with a reduced
parasympathetic activity during periods of intensified train-
ing. Interestingly, this agrees with the assumption of an
increased sympathetic activity in the first days or weeks
3
during the development of an overtraining syndrome. A
similar study examining HRV took sedentary men and had
them train for two months (five days a week) followed by 1
month of deliberate overtraining followed by weeks of
recovery. During the one month of intense overtraining,
HRV demonstrated a progressive decrease in the autonomic
nervous system, demonstrating a predominance of the
6
sympathetic nervous system during overtraining.
As mentioned previously, early forms of overtraining are
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associated with increased sympathetic tone while advanced
overtraining shuts down the sympathetic system and is
associated with parasympathetic dominance. Here is a case
study of advanced overtraining: One study examined HRV
responses of a cross-country skier; he was training 20 hours
a week and reported severe fatigue. His hemoglobin, white
blood cells, ferritin and cortisol were in the normal range
but luteinizing hormone was reduced and below normal
when overtrained. When a HRV study was performed, they
found marked parasympathetic activity (severe overtrain-
ing), which returned to normal when he took time off and
7
recuperated. These studies suggest that HRV is an accurate
indicator of stress occurring in the athlete.
HRV and Testosterone
Overtraining is associated with increased sympathetic
arousal and reduced testosterone. What about the ability of
a HRV to detect low testosterone levels? Surprisingly, there
are not that many studies investigating the correlation
between HRV and testosterone. Before I get slaughtered for
writing this, there are not many studies that have examined
the correlation between the two, but here are the few stud-
ies. In the journal of Psychoneuroendocrinology,
researchers investigated the effects of HRV and how it relat-
ed to testosterone levels in…professional orchestra players?
What the hell? OK. Evidently, professional orchestra players
take their job pretty seriously and many orchestra players
have high blood pressure due to enormous concentration
during practice. So the research study compared two
groups of professional orchestra groups during the sym-
phony season, but one group was in chaos because evi-
dently one of the main musicians had passed out three
times at different concerts!This caused apprehension and
further increased the stress levels of the men in the orches-
tra.The psychologists examined blood testosterone levels
and HRV among the two groups. At the end of the study,
the group that had “crisis” had reduced testosterone levels
and increased sympathetic tone (reduced HRV), whereas
the other group had no changes in testosterone or HRV.The
“crisis” group reported feelings of “apprehension” and
“unpredictability” during the season. The man who kept on
fainting went to a cardiologist and had a heart condition
that caused him to receive a heart pacemaker to regulate
his heart rate but this resolved his fainting problem.The
group went through the symphony season successfully
without issues; the researchers reexamined the musicians
who were in former crisis and shockingly the group was
more confident, had higher testosterone levels and normal
HRV.15 The awesome finding was that: HRV was a good
predictor stress and testosterone levels!
Before I get my column revoked for such a pansy
research study, the readers of MD want hardcore training
studies, not some pansy orchestra players research...So
here you go! Another study examined HRV and testos-
terone in response to an Army Ranger training course; 23
young males prepared themselves for HELL WEEK, which
consists of five days of combat, night fighting, marching
about 15 miles a day with a 20-pound backpack on top, 2 to
3 hours of sleep, and on top of that they had limited food.
www.musculardevelopment.com December 2008
bodybuildingscience
At the end of the study, testosterone dropped a whopping
30 percent, but when HRV was measured, interestingly the
rangers showed signs of parasympathetic dominance,
17
which was indicative of severe overtraining and stress.
More research needs to be conducted on HRV and testos-
terone levels, but so far there is some interesting research
to suggest that you can use HRV to detect drops in testos-
terone levels and overall anabolic level.
Omegawave: A Multi-System
Approach to Detect
Overtraining
Although HRV has been used as a marker for overtrai
ing, the Omegawave looks at multiple systems:
• Is the athlete’s heart (heart regulation) ready to support
high-intensity loads, low-intensity loads, or is it over-
stressed, sluggish, or mal-adapting to previous training?
• Which energy systems (aerobic, anaerobic, or alactic)
need development? Which are ready for work and which
are in need of further recovery?
• Is the athlete’s central nervous system functioning
nomally?
Are the athlete’s cardiopulmonary, detoxification, and
hormonal systems being properly regulated or are they
hypo or hyper functioning?
The Omegawave is an assessment tool which provides a
comprehensive “inside look” at the athlete’s cardiac regula-
tory systems, energy metabolism systems, central nervous
system, gas exchange and cardiopulmonary system, detoxi-
fication system, and hormonal system. These physiological
systems impact the athlete’s strength, endurance, explo-
siveness, reactions...and ultimately success. They say that
no training program is an exact fit for everyone.
Omegawave has been used by leading high-performance
centers, wellness clubs, and spas. Going beyond conven-
tional heart rate, body composition, flexibility, and strength
measurements, personal trainers and fitness professionals
gather much more thorough assessments of their clients’
functional states with Omegawave. They can determine:
• Current functional state and overall client health
• Client’s readiness for particular activities
• Client’s general stress level
• How to customize the client’s training plan
• Whether the plan is working or needs adjustment
• If the client is getting adequate recovery
One of the more interesting findings about the
Omegawave that I discovered was that several top-ranked
athletes were using Omegawave to compare recuperation
techniques. For example, I talked to an Omegawave compa-
ny representative who told me that an elite, top-ranked ath-
lete had purchased a high-altitude chamber for training
effects and a hyperbaric chamber costing several thousands
of dollars for recuperation. When he started using the
Omegawave, he found that the high-altitude chamber was
disrupting his cardiac system while the hyperbaric chamber
was in fact increasing his recuperation. Omegawave also
evaluates the effectiveness of different recuperation tech-
niques. You can also you Omegawave to determine how
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www.fantamag.com
effective your supplements are helping with muscle recu-
peration. Bodybuilders can save time and money by moni-
toring their recuperation status with Omegawave.
Benefits of the
Omegawave Evaluation:
1. Optimize training while preventing overtraining.
2. Prevent injuries now and in the future.
3. With quick, regular testing (e.g. daily, weekly, before or
after proactive), we see a dynamic picture of how each
athlete, as an individual, is adapting to his or her training
regimen.
4. The understanding of each athlete’s adaptation
response can be used to optimize training, prevent ove
training and orchestrate peak performance.
5. Adjust the training plan blueprint based on the results
from regular testing.
For more information about Omegawave, go to:
http://www.omegawave.com.
References:
1. Baumert M, Brechtel L, Lock J, Hermsdorf M, Wolff R, Baier V, Voss
A. Heart rate variability, blood pressure variability, and baroreflex sensi-
tivity in overtrained athletes. Clin J Sport Med, 2006 Sep;16(5):412-7.
2. Urhausen A, Gabriel H, Kindermann W. Impaired pituitary hormon-
al response to exhaustive exercise in overtrained endurance athletes.
Med Sci Sports Exerc, 1998;30:407–414.
3. Lehmann M, Foster C, Dickhuth H, et al. Autonomic imbalance
hypothesis and overtraining syndrome. Med Sci Sports Exerc, 1998;30:
1140–1145.
4. Lehmann M, Gastmann U, Peterson K, et al. Training-overtraining:
performance, and hormone levels, after a defined increase in training
volume vs intensity in experienced middle and long-distance runners.
Brit J Sports Med, 1992;26:233–242.
5. Lehmann M, SchneeW, Scheu R, et al. Decreased noctural cate-
cholamine excretion: parameter for an overtraining syndrome in ath-
letes? Int J Sports Med, 1992;13:236–242.
6. Pichot V, Busso T, Roche F, Garet M, Costes F, Duverney D, Lacour
JR, Barthélémy JC. Autonomic adaptations to intensive and overload
training periods: a laboratory study. Med Sci Sports Exerc, 2002
Oct;34(10):1660-6.
7. Hedelin R, Wiklund U, Bjerle P, Henriksson-Larsén K. Cardiac auto-
nomic imbalance in an overtrained athlete. Med Sci Sports Exerc, 2000
Sep;32(9):1531-3.
8. Pichot V, Roche F, Gaspoz JM, et al. Relation between heart rate
variability and training load in middle-distance runners. Med Sci Sports
Exerc, 2000;32:1729–36.
9. Earnest CP, Jurca R, Church TS, Chicharro JL, Hoyos J, Lucia A.
Relation between physical exertion and heart rate variability characteris-
tics in professional cyclists during the Tour of Spain. Br J Sports Med,
2004 Oct;38(5):568-75.
10. Koutedakis Y, Sharp NC. Seasonal variations of injury and over-
training in elite athletes. Clin J Sport Med, 1998; 8 (1):18-21.
11. Flynn MG, Pizza FX, Boone Jr JB, et al. Indices of training stress
during competitive running and swimming seasons. Int J Sports Med,
1994; 15 (1): 21-6
12. Urhausen A, Gabriel HH, Kindermann W. Impaired pituitary hor-
monal response to exhaustive exercise in overtrained ena durance ath-
letes. Med Sci Sports Exerc, 1998; 30 (3): 407-14
13. Nederhof E, Lemmink KA, Visscher C, Meeusen R, Mulder T.
Psychomotor speed: possibly a new marker for overtraining syndrome.
Sports Med, 2006;36(10):817-28.
14. Urhausen A, Kindermann W. Diagnosis of overtraining: what tools
do we have? Sports Med, 2002; 32 (2): 95-102.
15. Theorell T, Liljeholm-Johansson Y, Björk H, Ericson M. Saliva
testosterone and heart rate variability in the professional symphony
orchestra after “public faintings” of an orchestra member.
Psychoneuroendocrinology, 2007 Jul;32(6):660-8.
16. Jouanin JC, Dussault C, Pérès M, Satabin P, Piérard C, Guézennec
CY. Analysis of heart rate variability after a ranger training course. Mil
Med, 2004 Aug;169(8):583-7.
www.musculardevelopment.com December 2008
 TRAINING, NUTRITION, DIET, & SUPPLEMENTATION
NOJUICE
Bodybuilding
COMMANDMENTS
For Natural Bodybuilding
Part IX
Dream And Dream Big!
T
his is perhaps the most impor-
tant of all the commandments I
have written about thus far!
Please listen up…don’t ever set lim-
its, as this is one of the surest roads
to failure for a natural bodybuilder.
Do not let anyone tell you what you
can or cannot accomplish. Ignore the
meatheads who claim you will get
nowhere unless you take drugs.
Laugh at the loudmouths who spew
nonsense like, “you can only get
huge and ripped with steroids, GH, T3
and clen!” Bullshit! Your body is only
limited by where your mind is willing
to take you! Do you realize that peo-
ple defy the “laws” of science and
reason every single day?
There was a time when nobody
thought Roger Maris’ home run
Eric Broser
record would ever be broken, but it has…and more than
once! The 4-minute mile was once considered insur-
mountable, but now it is commonplace! An 800-pound
bench press was a fantasy just a few years ago, and
now there are men who can rep with it! If you can con-
ceive it and believe it, you can achieve it. Think about
it…then be about it! Those who are afraid to dream are
bound by the limits that their mind sets for them.
Dreamers see beyond what is and seek out what can be.
You are the writer, producer, and director of your
life…so go ahead and dream my friends, and dream
BIG! Always look to raise the bar…and once you do,
leap right over it and don’t look back!
Natural Diet Dilemma:
Zero Carb vs. Low Carb Part I
Lately there has been a lot of discussion, controversy
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By Eric Broser
and disagreement amongst body-
builders, trainers, nutritionists and
coaches within our industry regarding
whether natural bodybuilders should
use a zero-carb or low-carb approach to
dieting when seeking both a ripped and
maximally muscular physique (like
when prepping for competition). As a
pro natural bodybuilder myself who has
prepared for about 20 competitions, as
well as one who has coached both
“enhanced” and drug-free lifters for
hundreds more, I have a very definite
opinion on this matter…based on expe-
rience and science. Simply put…natural
bodybuilders have different require-
ments than those who utilize perfor-
mance-enhancing drugs. About this, I
have no doubt!
While I certainly would agree that a
properly implemented, zero-carb diet does work wonders
for most of my “enhanced” brothers in iron, there are
very definite and compelling reasons why the majority
(nothing in bodybuilding is universal) of naturals should
stay away from this approach. As bodybuilders, our goal
when getting ready for competition is not just to strip off
as much body fat as humanly possible, but also to retain
as much muscle mass as we can in the process. I know I
don’t want to step onstage looking like an underwear
model! Do you? Didn’t think so. And that is the major dis-
advantage of a zero-carb diet for drug-free athletes— the
inevitable loss of muscle size!
But why does this occur? It’s just simple physiology,
really…hormones, signaling molecules, and how they are
affected when zero carbs are ingested! That said, let’s get
a little more specific about why zero-carb diets (for natu-
rals) are not the Holy Grail, but likely will lead you to fail.
www.musculardevelopment.com December 2008
NoJuiceBodybuilding
Reason #1: Without any carbs, there will be no insulin!
Insulin is a protein-peptide hormone that is released by
the pancreas in response to the ingestion of food, with the
greatest release occurring by way of the consumption of
carbohydrates. Insulin promotes a dramatic, muscle-build-
ing effect through its ability to drive amino acids, glucose,
creatine, etc. directly into muscle cells and by inhibiting
muscle degradation. The powerful anti-catabolic properties
of insulin are most important first thing in the morning and
right after intense training, when an optimum hormonal
environment is necessary to build/maintain muscle mass. If
you do not elevate your insulin levels at these two critical
times, you will fail to optimally transport vital nutrients into
starving muscle cells, and will perhaps even rob them of
amino acids already stored. Result? Muscle loss!
Reason # 2: Without any insulin, you will secret more
cortisol!
Cortisol is a natural hormone of the adrenal glands and
is the primary glucocorticoid. It is released in greater
amounts in times of stress (training is a major stress), and
possesses many qualities essential to life. However, in too
large amounts, cortisol is the enemy of a bodybuilder
(yeah, this sucker wears both a white and black hat)! Excess
cortisol can directly result in a loss of lean mass by reduc-
ing the utilization of amino acids for protein formation in
muscle cells. Cortisol can also lead to a redistribution (and
increase) of body fat, causing a larger amount of storage to
occur in the abdominal region. In addition, too much of this
devilish little hormone can cause both sodium retention
and potassium excretion. Less muscle…more bloat…and a
bigger waistline? No thank you!
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Reason # 3: With more cortisol, there will be decreased
thyroid function!
It has been known for quite some time that one of the
downfalls of a lengthy zero-carb diet is the negative effect it
can have on thyroid activity. One of the possible mecha-
nisms behind this, once again, is increased cortisol secre-
tion. Not only does excess cortisol directly inhibit TSH, or
thyroid stimulating hormone, but it may also suppress 5’
deiodinase, an enzyme that converts the less active thyroid
hormone T4 into the far more powerful T3! The result is a
decreased metabolic rate, which of course can make it
harder to burn fat. This is why so many drug-free, zero-carb
dieters often hit a plateau halfway through their diet. Not
good!
Reason # 4: More cortisol = less GH!
I find this effect particularly interesting because strong
proponents of the zero-carb diet often claim that one of
its benefits is increased GH output, leading to higher lev-
els of the anabolic monster, IGF-1. However, you should
be aware of another nasty tidbit about cortisol…it
increases the output of the GH antagonist, somatostatin!
So, there goes that theory right out the window! Less GH
= less IGF-1, which in turn = decreased muscle retention
while dieting. Man, cortisol is one bad motherfuc%er!
Next month, I will continue my discussion on the
downfalls of zero-carb diets for natural bodybuilders, as
well as present my thoughts on a better, more effective
alternative. Until then, stay up to date on all the latest
bodybuilding, fitness, and figure news, info and gossip at
the most hardcore forums on the net: musculardevelop-
ment.com! 
www.musculardevelopment.com December 2008
 By Gregg Valentino

DISCLAIMER:
The following is uncensored/
unedited and in no way reflects the
opinions of the staff of Muscular
Development. Who the hell knows
what this guy might say... he’s a
mental freak. This article is for enter-
tainment purposes only.
“Insane peo- OK, SO NOW YA’LL KNOW I’M PATHETIC ….PERSON-
ple are always ALLY A FEW A-BOMBS (ANADOL, YA RETARDO) AND
sure that they A FEW D-BALLS WOULD ADD A VERY HAPPY FACE
are fine. It is TO MY MISERABLE SELF…Am I truly nothing???
only the sane Could the neighborhood children be right??? DAMN
people who are willing to admit that they are I’M SHOT. YO, I JUST GOT BACK FROM SEASIDE
crazy.”… YOOOOOO WELCOME BACK FOR MORE HEIGHTS, I WAS ON VACATION WITH MY DAUGHTER
STUFF…AND PLEASE SHUT YOUR PIE HOLES AND GINA & MY NIECE KARINA….. YO, I’M FUCKING SO
JUST SIT THERE ON YOUR SMELLY TOILETS AND TIRED AND RUN DOWN, I FEEL WEAK AS HELL. AS A
READ MY BULLSHIT……I’M IN NO MOOD TO DEAL MATTER OF FACT >>> Right now, the only power I
WITH ANYONE’S BULLSHIT RIGHT NOW….I’M REALLY sense in my whole body is that of the mighty forces
GETTING IN TOUCH WITH MY FEMININE SIDE AND unleashed by the meatball sandwich I just ate…..OH
I’M PMS-ING…OH YES IT’S TRUE, I ALMOST SIGNED YEAH, BABE…OOPS… SHIT!!!!...HEY, I’LL BE RIGHT
UP FOR A DAMN CERAMICS CLASS THE OTHER DAY. BACK, I GOTTA USE THE PORCELAIN CONVEN-
GEEZ-US, YES IT’S THAT BAD FELLAS…GOD WHAT I IENCE (THE TOILET, YA FRIGGIN
WOULDN’T GIVE FOR A CUTE PINHEAD) …wink…AAAAHHHH,
LITTLE AMPULE OF SUST. WHAT A RELIEF!!! WOOF, I FEEL
250…. OK OK OK, MAYBE 2 MUCH BETTER…OK, I’M BACK, NOW
OR 3 AMPULES OF SUST. 250 WHERE WAS I???
…he he he, OH YEAH BABE, OH YES, I WAS IN SEASIDE
HOW ABOUT ALL IN ONE FUCK- HEIGHTS, NEW JERSEY ALL BY
ING SYRINGE AND INJECTED MYSELF WITH THESE 2 YOUNG
SLOWLY & LOVINGLY INTO GIRLS AND THEY FUCKIN’
ONE FUCKING DELT? KILLED ME, AN 11-YEAR-OLD
YESSSSS!!!! …..THEN MAYBE (MY KID) & 13-YEAR-OLD (MY
ANOTHER 2 OR 3 APMS OF NIECE) …NOT ONLY WAS I AT THE
SUST. 250 INJECTED INTO MY BEACH EVERY DAY BUT THE
OTHER DELT…OH YEAH FUCKING BOARDWALK (GAMES
BABE!!!!!...IT’S A LOVE THING, & RIDES) COST ME 2 PAY-
BABE!!!....AHHH BUT IN ALL PI E HOLES CHECKS IN LESS THAN A
SHUT YOUR
REALITY I HAVE NO SEX DRIVE WEEK!!!….AND MY KIDS ARE
AND I’M FEELING VERY OLD SPOILED. THEY WANT EVERYTHING BUT I’M THE
…These days every time I sneeze or cough hard, I SUCKER who LISTENS TO THEM….LIKE ALL WOMEN
have to change my friggin’ underwear….YES I’M IN MY LIFE, MY DAUGHTER IS THE BOSS. IF I COM-
REALLY THAT PATHETIC & OLD. At this point in my PLAIN ABOUT SPENDING MONEY ON HER, I’M IN
life, I just wish I liked anything as much as my kids TROUBLE…ONE DAY, I WAS BITCHING ABOUT PAY-
like farts…AND all kids love farts!!!!!... AHHH WHY ING 4 DOLLARS FOR A SLICE OF NASTY, GREASY
BOTHER COMPLAINING TO YOU READERS? IT JUST BOARDWALK PIZZA AND $3.50 FOR A SMALL DIET
DON’T HELP ME. THINGS NEVER CHANGE, I’M SO COKE …MY DAUGHTER JUST GRIT HER TEETH AND
PATHETIC. Yo’, I’m so upset right now, I can hardly SAID, “DAAAAD”……SO I GAVE HER THE MONEY….HEY
eat this meatball sandwich I’m holding while I am WHAT CAN I SAY? I’M A SAP. ANYWAY MY NIECE
typing this up!!!!.…And that’s bad!!!.....GOD I LOVE ASKED MY DAUGHTER, “WHAT DID YOUR DAD
MEATBALL SANDWICHES…. JUST SAY???” TO WHICH MY DAUGHTER

336 MD www.musculardevelopment.com December 2008

www.fantamag.com
ANSWERED, “My Dad keeps complaining that I never
listen to him… or something like that.”….OH WHAT-
EVER!!! YEAH, I LOVE MY KIDS BUT THEY LIVE BY
A CREED >>“If you can’t be a good example, be a terri-
ble warning.”…..MY SWEET LITTLE DAUGHTER GINA
ALWAYS TELLS ME, “Dad, in a sea of retards, you are
the Poseidon.” (HOW MUCH YOU WANNA BET A FEW
MOMOs & PINHEADS READING THIS HAVE NO IDEA
WHAT THAT MEANS?) ….ANYWAY, SO I’M NOW BROKE,
WHICH MEANS NO SEX FROM MERCEDES TILL I GET
PAID IN 2 WEEKS….KEEP IN
MIND, I COULD NOT
RELEASE THE
HOSTAGES (MEANS
JERK OFF, YA FRIGGIN’
MOMOS ..LET MY LITTLE
TADPOLES GO FREE). I
JUST COULDN’T DO IT,
BECAUSE I WAS ON VACA-
TION WITH MY KIDS …AND
YO, THEN WHEN I GOT
BACK HOME, JUST
BECAUSE I SPENT ALL
MY MONEY ON THE KIDS
I GOT NO ASS FROM MY
GIRL MERCEDES SIMPLY
BECAUSE I’M BROKE…
IT’S JUST NOT FAIR…I TOLD HER, “You’re so damn
sexy when you neuter me that way, Mercedes.” YO,
THAT BITCH MILKS ME LIKE I’M A COW…..NO MONEY
> NO SEX!!! ONE DAY I’M GONNA GROW SOME BALLS
AND TELL THAT BITCH, “Roses are red, the sun is gold.
Get on your knees, and do as you’re told.” OH YEAH
BABE….. “Sometimes I think the only way I can make
Mercedes scream in bed is whenever I bust a nut, I’ll
wipe my dick off on her bed sheets or pillows
cases.”…OOOPS BEEN THERE, DONE THAT!!!
THIS IS WHY I LOVED THE OLYMPICS
****Comment made by NBC sports commentator Pat
Glenn during weightlifting event at the 2008 Summer
Olympics: “This is Tatiana Grigorieva from Bulgaria. I
saw Her Snatch this morning during her warm up and
it was amazing.”..MMMMM, OH YEAH BABE, I BET IT
WAS..wink YO’ THE STEROID THING IS OUTTA CON-
TROL TODAY AND I’M GETTING MORE & MORE
PISSED OFF ABOUT MY FREEDOM BEING DISLOVED
AWAY…I WANT MY GOD DAMN A-BOMBS (ANADOL)
AND I WANT THEM NOW…I NEED THEM NOW…
ENOUGH IS ENOUGH!!!!…..OH PLEASE, A FEW A-
BOMBS. I AIN’T HURTIN’ NOBODY, I’M NOT GONNA
ROB A HOUSE OR CARJACK A CAR BECAUSE A SEXY
LITTLE BLUE D-BALL TAB FOUND ITS WAY INTO MY
BODY….WHAT’S THE BIG DEAL? STEROIDS ARE MY
FAVORITE CHOICE OF YUMMY GOODIES….BUT HEY,
WHAT I WANNA KNOW IS >>>WITH EVERYONE GET-
TING BUSTED, I JUST CAN’T FIGURE OUT WHERE
THE HELL EVERYONE IS GETTING THEIR SHIT
FROM…..I MEAN, THINK ABOUT IT FOR A MOMENT,
EVERYONE, EVERYWHERE IS JUICED UP TODAY….
MOVIE STARS, RAPPERS, MODELS, ATHLETES,
EVEN A LOT OF COPS ARE JACKED AND I DON’T
338 MD [00] www.musculardevelopment.com
www.fantamag.com
BLAME THEM, THEY SHOULD BE, JUST LIKE OUR
TROOPS SHOULD BE TOO……BUT WHEN YOU THINK
ABOUT IT ALL, THE SHIT (STEROIDS) IS SO HARD TO
GET TODAY YET THERE ARE MORE JACKED-UP
GUYS AND GIRLS EVERYWHERE YA GO…..YO, HOW DO
MOST (NOT ALL) OF THE PROS AND TOP AMATEURS
GET EVEN MORE JACKED EVERY YEAR WITHOUT
GETTING BUSTED OR BETTER YET WITHOUT HAVING
ANY REAL TROUBLE FINDING REAL GOOD
SHIT?…OOOOPS, DON’T ANSWER
THAT!!!…wink!!.....I MEAN REALLY YO,
COME-FUCKING-ON, ALL THE GOOD
STEROID LABS ARE BEING SHUT
DOWN & BUSTED OUT OF BUSINESS
AND THE REALLY GOOD INTERNET
SITES ARE ALL GETTING CLOSED
DOWN (BY THE WAY, ONLY A FUCK-
ING MORON WOULD BUY SHIT OVER
THE NET, YOU’RE ASKING TO GET
BUSTED AND THEY ARE WATCHING
THOSE CLOWNS LIKE A HAWK )
….OOOPS LET’S NOT FORGET THAT
THE GYMS ALL HAVE UNDERCOV-
ER COPS WATCHING THE BIG BOYS
IN EACH GYM DO THEIR THING
wink…. AND I HEAR THAT EVEN THE
LONGEVITY CLINICS ARE BEING WATCHED…I
KNOW OF RATS IN THE LONGEVITY CLICKS, TOO…NO
NAMES!!!!....YET BODYBUILDERS ARE GETTING BIG-
GER, HARDER AND EVERYONE IS MORE JACKED!!!!….
SO WILL SOMEONE PLEASE FILL ME IN, WHAT’S THE
SECRET? WHERE IS EVERYONE GETTING THEIR
SHIT????….IS EVERY BIG GUY A FUCKING RAT AND
ON THE SNITCH PAYROLL????......I KNOW I AIN’T NO
RAT AND IF IT WASN’T FOR RICH GASPARI SENDING
ME CARE PACKAGES OF HIS SUPPLEMENTS, I WOULD
PROBABLY BE GETTING A SEX CHANGE, I’M SUCH A
CUNT RIGHT NOW…SIMMER DOWN..SIMMER DOWN
……IT WAS A JOKE, YO, DON’T BE RUNNING TO THE
INTERNET POSTING MORE BULLSHIT ABOUT
ME…GEEZ…. FUCKING TIME WASTERS!!!!!..... ANY-
WAY WHERE WAS I, OH YES > THE GASPARI SUPPLE-
MENT THING… LOOK I KNOW IT’S NOT STEROIDS,
BUT AT LEAST IT’S HELPED ME A LITTLE, HEY I NO
LONGER HAVE THE TESTOSTERONE LEVELS OF A 5-
YEAR-OLD GIRL…..GOD DAMN IT, I’M REALLY PISSED
OFF, I WANNA KNOW HOW IS EVERYONE TODAY SO
FUCKING JACKED UP WHEN AGAIN, EVERYONE IS
GETTING BUSTED, THE LABS ARE CLOSING DOWN
AND THE SHIT IS HARD TO FIND..DON’T GET ME
WRONG, I KNOW IT’S OUT THERE, BUT IT’S NOTH-
ING LIKE IT WAS AND THE RATS ARE THE ONES WHO
ARE GETTING BIGGER BY THE DAY, WHILE “THE
REAL-DEAL BAD BOYZ” ARE SITTING IN JAIL LIKE
MEN!!!! ..KEEP IN MIND >>>“Jesus died for our sins;
if you don’t sin that means he died for nothing”…IN
THE GYMS, NO ONE CAN BE TRUSTED!!!…..YO’, I’M
PISSED OFF. “I came here to kick ass and chew bubble
gum ….and I’m all out of bubble gum”…“You can all
Kiss My Fuckin Converse”……I FUCKIN HATE
RATS.. “Forgive your enemies, but never forget their
names.”…..Italian proverb
December 2008
July–2004
JOSH HAMILTON/SOCIETY AND SPORTS
FANS IN MY CASE
I said “NO” to drugs, but they just wouldn’t lis-
ten!!!!!..Yo’ Rehab is for
quitters!!!..wink …
JOSH HAMILTON IS A
TEXAS RANGER BASE-
BALL PLAYER WHO
WAS A BAD CRACK-
HEAD ONLY A FEW
YEARS AGO BUT
CHANGED HIS LIFE
AROUND AND MADE
IT TO THE MAJOR
LEAGUES … JOSH
HAMILTON SLEPT
IN CRACK HOUSE
FLOORS, PUBLIC
PARKS AND ON THE
STREET, HE STOLE FROM FRIENDS & FAMILY
JUST TO FEED HIS CRACK HABIT WHILE LOSING
EVERYTHING…TILL ONE DAY HE GOT HIMSELF
TOGETHER, HE GOT OFF DRUGS, CLEANED UP IS ACT,
CAME BACK TO BASEBALL AND JOSH HAMILTON IS
NOW THE TOP HOMERUN HITTER IN THE GAME…AS
A MATTER OF FACT, THIS IS HIS FIRST FULL YEAR IN
THE MAJORS AND HE WAS PICKED AS AN ALL-STAR
……BUT JOSH HAMILTON IS NOW IMORTAL BECAUSE
HE BROKE THE RECORD IN THE HOME RUN
DERBY!!!!… YES, IT’S TRUE, I ROOTED FOR JOSH
HAMILTON IN THE HOMERUN DERBY …THE CROWED
CHEERED HIM AND THEY GAVE HIM A STANDING OVA-
TION… JOSH HAMILTON IS ON TOP OF THE WORLD IN
BASEBALL, HELL, HE IS THE TALK OF BASEBALL, AS A
MATTER OF FACT JOSH HAMILTON GETS AN OVATION
EVERYWHERE HE GOES…KIDS RUN UP TO HIM AND ASK
HIM FOR AUTOGRAPHS CALLING HIM THEIR
HERO…..RIGHT NOW HE IS A BASEBALL
GOD……SHEEEET, THEY ARE TALKING ABOUT MAKING
A MOVIE ABOUT HIS LIFE AND HOW HE WENT FROM
SLEEPING ON A CONCRETE FLOOR IN A CRACK HOUSE
TO BREAKING THE HOMERUN RECORD IN THE MOD-
ERN DAY ROMAN COLISEUM KNOWN AS YANKEE
STADIUM……. GOOD FOR HIM BUT HE AIN’T NO FUCK-
ING HERO ….OH PLEASE, HE IS A FUCKING CRACKHEAD,
JUST LIKE EVEN THOUGH I’M NOT ON JUICE ANY-
MORE I’M STILL A JUICEHEAD…ONCE A JUICEHEAD
>ALWAYS A JUICEHEAD..ONCE A, CRACKHEAD,
ALWAYS A CRACKHEAD!!!!...LETS BE REAL FOR A
MOMENT HERE… YO’ IF JOSH HAMILTON WAS AN EX-
STEROID USER THEY WOULD HAVE BOOED THE SHIT
OUTTA HIM WITH CHANTS OF “STEROIDS” &
“CHEATER” DURING THE HOMERUN DERBY AND
EVERY OTHER TIME HE HITS A HOMERUN DURING A
BASEBALL GAME….. BUT BECAUSE HE IS AN EX-
CRACKHEAD IT’S ALL FORGIVEN AND THE CROWD
CHEERED HIM ON LIKE NO OTHER ATHLETE IN THE
HOMERUN DERBY HISTORY….HE IS A HERO TO ALL
THE YOUNG FANS WATCHING HIM LAUNCH BASEBALL
340 MD
www.fantamag.com
AFTER BASEBALL INTO THE DEEP PART OF THE YAN-
KEE STADIUM BLEACHERS…..I’M NOT DISSING JOSH;
ON THE CONTRARY. I’M HAPPY FOR HIM, INSTEAD I’M
BASHING THE FUCKING PINHEAD-FANS AND SOCIE-
TY WHO HAS NO SENSE OF REALITY…..FOLLOW ME ON
THIS BULLSHIT >>> WHY IS IT THAT IN SPORTS, YOU CAN
GET A DWI, BEAT YOUR WIFE, SMOKE CRACK, HANG
OUT WITH HOOD RAT HUMAN TRASH WHO SHOOT
GUNS OUT A CAR WINDOW AND AT ANOTHER CAR….
THESE ATHLETES START FIGHTS IN BARS, RAPE SOME
YOUNG GROUPIE GIRL AND ASSORTMENT OF OTHER
NONSENSE ….. AND YET THE FANS RALLY AROUND
THESE ATHLETES & SUPPORT THEM EVEN GIVING
THEM A STANDING OVATION AFTER IT’S ALL OVER
AND THEY GET OUT OF REHABS THEN RE-JOIN THEIR
TEAM…..YET TO THIS DAY JASON GIAMBI GETS BOOED
AND HE GETS CALLED A CHEATER DEALING WITH THAT
BULLSHIT ALMOST EVERY AT-BAT WITH CHANTS OF
STEROIDS, STEROIDS, STEROIDS……WHAT KINDA MES-
SAGE ARE WE TELLING KIDS? >> IT’S OK TO DO CRACK OR
GET A DWI AS LONG AS YOU BEAT YOUR DRUG ADDIC-
TION, RETURN TO YOUR SPORT & YOU’LL BE A HERO
AGAIN…GOD FORBID, JUST DO NOT DO PERFORMANCE
ENHANCERS, THAT’S BAD STUFF AND MAKES YOU A
CHEATER, EVEN THOUGH EVERYONE ELSE IS DOING
IT…..HEY, IN MY BOOK CHEATING IS WHEN YOU’RE
THE ONLY ONE DOING IT BUT WHEN EVERYONE IS
DOING IT I CALL IT A LEVEL PLAYING FIELD & PART
OF THE GAME!!!!….THE PROBLEM IS, IT’S SOCIALLY
ACCEPTABLE TO DRINK BOOZ & DO PARTY DRUGS AS
LONG AS YOU GO TO REHAB & CLEAN UP YOUR ACT,
THEN COME BACK TO YOUR SPORT TO A HERO’S WEL-
COME…IT’S KINDA SAD BUT WE LIVE IN A SOCIETY
WHERE EVERY YOUNG GIRL CELEBRITY HAS HER
NASTY CELL PHONE PICTURES CIRCULATING THE
INTERNET ALONG WITH HER DIRTY HOME MOVIES OF
HER SUCKING HER BOYFRIEND’S COCK, YET THESE
POP DIVAS ARE STILL BEING PUSHED BY THE
MEDIA…. …IT’S COMMON IN HOLLYWOOD, THINK
ABOUT IT. BRITNEY SPEARS USED TO BE BUBBLE GUM
POP DIVA, NOW WITH ALL HER DRAMA SHE IS POP
MUSIC’S BAD GIRL, AND THAT’S GOOD FOR RECORD
SALES….YO, WHO IS MORE POPULAR AND GETS MORE
MEDIA PUBLICITY THAN BRITNEY SPEARS???? …NO
ONE!!!!....BRITNEY’S MENTAL BREAKDOWNS, DRUG
& BOOZ INDUCED BREAKDOWNS HAVE MADE HER INTO
A COOL BITCH, A BAD-ASS BABE…SHE AIN’T BUBLE
GUM NO MORE, IT ALL HAS JETTED BRITNEY SPEARS
TO MEGA SUPERSTRADOM….HER CRAZY DRUGGED-UP
ANTICS HAVE GOTTEN HER MORE PUBLICITY AND
MAGAZINE COVERS THAN HER SINGING…...SOCIETY
IS WACKED, YOU GOT BRITNEY SPEARS KISSING
MADONNA ON NATIONAL TV AT THE MTV AWARDS
WHICH WAS WATCHED BY MILLIONS OF YOUNG KIDS,
YET PARENTS DON’T STOP THEIR KIDS FROM BUYYING
BRITNEY ALBUMS….. YOU ALSO GOT RAP VIDEOS
DEGRADING WOMEN & PREACHING VIOLENCE, SOME
EVEN HAVE LYRICS ABOUT KILLING COPS….AND YO’
EVERYONE IS A TUFF GUY TODAY, IF I GET ONE MORE
www.musculardevelopment.com December 2008
MOMO TELLING ME HE IS FIGHTING MMA AND
TELLING ME THAT HE IS BEING TAUGHT BY A GRA-
CIE, I’LL FUCKING GAG…YO’ THERE AIN’T THAT MANY
GRACIES IN THE WORLD!!!!… BUT ANYWAY, TODAY
YOU GOT SPORTS ATHLETES SHOOTING UP NIGHT
CLUBS LIKE THUGS, MYSPACE FREAKS STALKING
KIDS & CRAZY INTERNET PORN AND I COULD GO ON &
ON… BUT YET THE WORLD IS OBSESSED WITH ATH-
LETES TAKING PERFORMANCE ENHANCERS. THEY
VIEW STEROID USAGES AS UNACCEPTABLE,……BUT I
HAVE TO EXPLAIN TO MY KIDS & OTHER KIDS, “WHY
THE VIDEO OF ME IN HANDCUFFS IS ALL OVER TV &
THE INTERNET”…. MEANWHILE, I NEVER TOOK A
DRUG IN MY LIFE OTHER THAN STEROIDS…YO’, I
NEVER DRANK A BEER OR ANY ALCO-
HOL IN MY LIFE…I NEVER SMOKED A
CIGARETTE, NEVER SMOKED POT
AND I ALSO NEVER EVEN TASTED COF-
FEE OR TEA…. BUT YET I’M THE
POSTER BOY FOR AN ATHLETE GONE
TO FAR, STEROID ABUSER, DRUG
DEALER, BAD GUY ect ect ect….. …..HEY,
EVERYDAY AN ATHLETE IN SOME
SPORT GETS IN TROUBLE FOR SOME-
THING, WETHER IT’S CHEATING ON
HIS WIFE OR SMACKING HER
AROUND, DRIVING DRUNK, BEATING
UP SOME OTHER DRUNK IN A BAR,
SMOKING POT OR DOING SOME OTHER
PARTY DRUG ….. NOW IF THE ATH-
LETE WAS DOING STEROIDS, OH NO
NO NO, THAT’S A DIFFERENT CAN OF
WORMS…HE IS A CHEATER..A DISGRACE TO HIS
SPORT!!!!!…WHICH BRINGS ME BACK TO MY ORIGINAL
POINT, HOW THE HELL IS JOSH HAMILTON A ROLE
MODEL OR A HERO?…YO THE JAILS ARE FULL OF
GUYS WHO ARE LOCKED UP DOING TIME FOR THE
SAME THING JOSH HAMILTON WAS DOING…THE DIF-
FERENCE IS, THEY (MY JAILHOUSE BROTHERS) ARE
CONSIDERED SCUM OF THE EARTH AND BAD FOR
SOCIETY ... MEANWHILE JOSH HAMILTON WHO DID
THE SAME THING AS THE GUYS IN JAIL BUT JUST DID-
N’T GET CAUGHT AND BECAUSE HE IS A PROFESSION-
AL BASEBALL PLAYER & AN ALL STAR HE IS NOW
VIEWED A HERO WITH YOUNG FANS WEARING HIS
JOSH HAMILTON BASEBALL JERSEYS…..BUT I HON-
ESTLY BELIEVE THAT IF JOSH HAMILTON DID
STEROIDS HE WOULD HAVE BEEN CALLED A CHEATER
AND BOOED, BUT THANK GOD HE IS JUST A FUCKIN EX-
CRACKHEAD WHO ONCE STOLE FROM HIS OWN FAMILY
TO GET A DRUG-FIX …LOOK DON’T GET ME WRONG, I
GIVE JOSH HAMILTON PROPS FOR TURNING HIS LIFE
AROUND, YO’ THAT’S GREAT….BUT…..I’LL BE GOD
DAMNED IF HE IS A HERO OR ROLE MODEL TO THE
KIDS WHO CHEERED HIM ON AS HE MADE HISTORY AT
YANKEE STADIUM HOMERUN DERBY…...THE FANS
BOO A STEROID USER LIKE JASON GIAMBI WHO STOOD
UP LIKE A MAN AND ADMITTED WHAT HE DID…. YET
342 MD
www.fantamag.com
THE SAME FANS APPLAUD THE DRUNK DRIVERS &
CRACKHEADS WHO ARE NOW CLEAN….YO, I GOT 2
WORDS FOR ALL THE FANS, THE HATERS AND ANYONE
ELSE READING THIS NONSENSE FUCK OFF!!!!. When
I was young I used to pray for a bike, then I realized that
God doesn’t work that way, so I stole a bike and prayed
for forgiveness….
BACK IN THE DAY I’VE TOLD YOU SOME OF THIS
BEFORE BUT WHEN I’M GONNA TELL YA AGAIN, WHEN I
WAS A TEENAGE BODYBUILDER BACK IN LIKE 1975 -
1979 I HAD PICTURES OF ON MY ROOM WALLS OF
ARNOLD, FRANCO (ASSPIPE), LOU FERRIGNO (BIGGER
ASSPIPE), SERGE NUBRET AND A FEW OTHERS FROM
NY LIKE JOHN DeFENDIS,
TONY PANDOLFO AND EVEN
STEVE MICHALIK……IT’S
FUNNY CAUSE MY FATHER
HATED THAT SHIT HE
USED TO ALWAYS SAY THAT
“MOST TEENAGE BOYS HAVE
PICTURE OF GIRLS IN BIKI-
NIS ON THEIR WALL, WHILE
MY SON (HE MEANS ME) HAS
PICTURES OF OILED-UP MUS-
CLEMEN IN THIER GOD
DAMN UNDERWEAR (HE
MEANS POSING TRUNKS) ON
HIS WALL”….. MY PARENTS
NEVER UNDERSTOOD MY
LOVE OF BODYBUILDIING;
THEY HATED IT, ESPECIALLY WHEN I WOULD EAT
ALL THE FOOD IN THE HOUSE……MY MOTHER WOULD
BUY A CARTON OF EGGS AND BY THE NEXT MORNING
THEY WERE ALL GONE, I ATE THEM ALL…THE SAME
THING WITH MILK, MY FRIEND RONNY WHO WAS
ALSO A BODYBUILDER USED TO DRINK A GALLON OF
MILK A DAY AND SO DID I…WE USED TO GO TO THE DELI
AND BUY A POUND OF SLICED DELI-ROAST BEEF THEN
WASH IT DOWN WITH A QUART OF MILK….SOMETIMES
WE WOULD GO TO THE ITALIAN BUTCHER AND BUY A
POUND OF CHOPED MEAT (RAW HAMBURGER MEAT,
YA PINHEAD) AND WE WOULD EAT THAT RAW MEAT
WITH A QUART OF MILK……WHEN I HAD ENOUGH
MONEY I WOULD BUY HOFFMANS PROTIEN POWDER
OR HOFFMAN’S PROTEIN PILLS (THIS WAS BEFORE
AMINO ACIDS WERE AVAILABLE ) ….BACK THEN MILK &
PROTEIN SHAKES NEVER BOTHERED MY STOM-
ACH…FORGET THAT SHIT NOW…OH YEAH BABE wink… I
REMEMBER WHEN IN 1974 WHEN I WAS IN HIGH
SCHOOL (YES I’M OLD ) I USED TO DRINK FROSTY’S
THEY WERE CANNED MILKE SHAKES KINDA LIKE
NUTRAMENT AND AT THE TIME I WORKED IN SHOP-
WELL (A GROCERY STORE) SO I USED TO JUST TAKE
THEM OFF THE SHELVES AND DRINK ABOUT 6 A
DAY…..THAT SUMMER I PUT ON 20 POUNDS AND I WAS
STILL LEAN AND RIPPED AS WELL AS THE MOST
BUILT KID IN MY HIGH SCHOOL (YORKTOWN HIGH IN
www.musculardevelopment.com December 2008
N.Y.) …I WAS VERY INTO WORKING OUT, IT WAS A GREAT
TIME IN MY LIFE….THE ‘70s WAS MY MOST PASSION-
ATE TIME FOR BODYBUILDING, THE MAGAZINES
WERE IN BLACK & WHITE ONLY, IT WAS AWESOME!!!…..
BACK IN THE ‘70s YOU COULDN’T FIND ANY MUSCLE
MAGAZINES AROUND MY AREA, I HAD TO TRAVEL INTO
MANHATTAN (N.Y.C) JUST TO BUY A BODYBUILDING
MAGAZINE….YO AND YOU CAN IMAGINE HOW I WOULD
READ THEM MAGAZINES FROM COVER TO COVER, I
EVEN STUDIED THE ADS. I COULDN’T WAIT BETWEEN
ISSUES….I WOULD READ THE SAME MAGAZINE OVER &
OVER EVERY DAY, THEN READ THE PAST ISSUES I HAD …
IN THE LATE ‘70s AFTER A LOT OF NAGGING, I ACTU-
ALLY GOT MY LOCAL DRUG STORE TO CARRY MUSCLE
MAGS AND I USED TO BUY 2 OF EACH ISSUE…ONE TO
SAVE & STORE AWAY IN NEW CONDITION AND THE
OTHER TO READ AND GET ALL THUMB-PRINTY……I
WAS OBESSED WITH BODYBUILDING, I EVEN DREW PIC-
TURES ON MY SCHOOL DESK OF MUSCLE HEADS >>.
ARNOLD, FERRIGNO, COLUMBU WHEN I WAS A
TEENAGER IN HIGH SCHOOL, A LOT OF TIMES DURING
CLASS I USED RAISE MY HAND THEN GO INTO THE HIGH
SCHOOL BATHROOM AND DO SETS OF DIPS BETWEEN
THE SINKS AND DO NO-WEIGHT SQUATS (KNEE
BENDS) IN THE TOILET STALLS….AND IF THE SCHOOL
BATHROOM FLOOR WAS CLEAN & DRY, I WOULD DO
SETS OF PUSH UPS…..YO’, I WAS NUTS BACK THEN…..
LATER ON DURING MY LUNCH HOUR I WOULD GO TO
THE SCHOOL WEIGHT ROOM (JUST A UNIVERSAL BACK
THEN ) AND PUMP UP THEN RUN OUT AND POSE ON
THE LUNCH ROOM TABLES TO THE CHEERS OF ALL
MY CLASSMATES….EVEN WHEN I GRADUATED I
RIPPED OFF MY CAP AND GOWN AND POSED ON THE
PODIUM WHILE THE WHOLE GRADUTING CLASS AND
SPECTATORS WENT CRAZY, YO, I WAS DESTINED TO BE
A BODYBUILDER…..I COMPETED A FEW TIMES AS A
TEENAGER AND NEVER LOST MY CLASS, I WAS A
VERY GOOD BODYBUILDER & THOSE WERE GREAT
TIMES…...AS MOST OF YOU ALREADY KNOW, WHEN THE
‘80s CAME I SAVED UP ALL MY MONEY THEN LIVED OUT
IN SANTA MONICA TO TRAIN AT GOLD’S GYM AND
WORLD GYM… I WAS FROM N.Y. AND I HAD NEVER
SEEN A PALM TREE BEFORE, IT WAS CRAZY..I WAS
LIVIN THE DREAM, MY DREAM CAME TRUE….I WOULD
TRAIN CERTAIN BODY PARTS AT GOLD’S GYM AND THE
OTHER BODY PARTS AT WORLD GYM …BUT GOLD’S WAS
MY HOME AWAY FROM HOME, IT WAS JUST ONE
GIANT ROOM BACK THEN AND I WOULD STAY THERE
ALL DAY AND NIGHT…..NOW KEEP IN MIND I FIRST
MET ARNOLD WAY BACK IN ‘76 AND ‘77 AND MANY
OTHERS BEFORE I MADE MY WAY OUT TO LA…..BUT THE
FIRST PRO I MET IN LA WAS BERTIL FOX…BERTIL
WAS A BIG FUCK, THICK AS ALL HELL AND KIND OF A
WEIRDO… …HE WAS IN WORLD GYM WHICH WAS TINY,
MAYBE 1,500 SQUARE FEET WITH AN OUTSIDE BAL-
CONY ..YO TODAY THE LOCKER ROOMS ARE BIGGER
THAN THAT.
ANYWAY BERTIL FOX WASN’T TOO FRIENDLY,
344 MD
www.fantamag.com
THEN GREG DeFERRO WALKED IN AND BEGAN
DOING INCLINE CHEST PRESS ON A SMITH
MACHINE WITH 10-pound WEIGHTS ON EACH
SIDE…I WAS LIKE YO, GIRLS DO MORE WEIGHT
THAN THAT, BUT DeFERRO WOULD DO THE REPS
SUPER SLOW, ABOUT 20 SECONDS ON THE POSI-
TIVE AND 20 SECONDS ON THE NEGATIVE, THAT’S
LIKE 40 SECONDS FOR JUST ONE REP!!!!...I COULD
NEVER TRAIN LIKE THAT BUT FUCK ME, DeFERRO
WAS THICK AND BIG AS A HOUSE…..WORLD GYM
WAS FULL OF EGOS, WEIRDOS AND UNFRIENDLY
PROS….ON THE OTHER HAND, GOLD’S WAS A FUCK-
ING ZOO, THE WEIRDOS WERE FRIENDLY AND
THE CRAZY/INSANE PEOPLE WERE EVEN
FRIENDLIER…IT WAS COMMON TO HEAR THE BAR-
BARIAN BROTHERS SING OUTLOUD, GRUNT, YELL
AND JUST CARRY ON ..IT WAS ALSO COMMON TO
HEAR ANDREAS CAHLING COMPLAIN ABOUT
SOMETHING, LIKE ABOUT ME BEING IN THE TAN-
NING BED TOO LONG BECAUSE HE WANTED TO GET
IN THERE AND I WAS JUST A NOBODY HOLDING
HIM (A PRO) UP….THERE’S SOMETHING ABOUT THAT
GUY THAT PISSED EVERYONE OFF…..I WAS BROKE
BACK THEN AND I WASN’T WORKING, I WAS LIVING
OFF THE MONEY I MADE WORKING BACK IN NEW
YORK…..I DIDN’T EAT MUCH I WAS SAVING MY
MONEY FOR TRAINING…
ONE DAY I WAS IN GOLD’S GYM TRAINING NEXT
TO THE BARBARIAN BROTHERS WHEN ALL OF A
SUDDEN ONE OF THEM FARTED REALLY BAD AND
IT SMELLED LIKE BACON…OH YEAH BABE..YO I
KNOW THIS MAY SOUND STRANGE TO YOU BUT, I
REMEMBER THAT FART SMELLED SO GOOD TO
ME BECAUSE I WAS STARVING AND THAT BACON
FART REMINDED ME OF MY MOM’S COOKING, IT
WAS A REAL TREAT FOR ME TO SMELL THAT BAR-
BARIAN FART…YES IT KINDA TEASED ME, YET I
FELT HAPPY & FULLFILLED INSIDE, EVEN TOUGH IT
JUST A SMELLY GYM-FART, NOT REAL HOME
COOKED BACON…I ACTUALLY WENT CLOSER TO
THEM SO I COULD ENJOY THAT FART A LITTLE
LONGER…THAT WAS THE BEST FART I EVER
SMELLED!!!!.. .YOU HAD TO BE THERE AND BE AS
HUNGRY & STARVING AS I WAS, IT WAS A GREAT-
SMELLING BACON SENTED-FART TO A STARVING
YOUNG KID (ME) ….NEVER BEFORE HAS SOMEONE
ELSE’S FART MADE MY DAY, LIKE THIS
ONE…..THAT WAS ONE FART SCENTED I WILL
NEVER FORGET!!!!…..NEXT MONTH, ILL GO MORE
IN DETAIL FROM BACK IN THE DAY, BUT RIGHT NOW,
I’M HUNGRY FOR A BACON & EGG SAND-
WICH…..TILL NEXT MONTH, FUCK OFF……. Eat Shit.
A Million Flies Can’t Be Wrong!!!!
THAT’S IT FOR THIS MONTH, GO TO MY WEB-
SITE WWW.GREGGVALENTINO.NET…. MY MAILING
ADDRESS IS >> GREGG VALENTINO 3663 LEE RD. #
415, JEFFERSON VALLEY NEW YORK 10535.
www.musculardevelopment.com December 2008
www.fantamag.com
MuscleTech
RESEARCH REPORT
By Team MuscleTech Research and Development

BODYBUILDING Q&A
As a bodybuilder, I real- protect cells from the damage the difference in your training when you use
Q: ize that taking a multi-
vitamin every day is a good
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also engineered the formula with a
the most advanced supplements available –
®
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idea. But, is there any advan- potent anabolic agent proven to
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Just by raising this ques- more, Anabolic
A: tion, you’re way ahead of
your competition. Your body does,
VITAKIC is the only
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in fact, utilize a wide variety of trient multivitamin
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One obstacle that bodybuilders bodybuilding supplements,
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science from Team MuscleTech™ anabolic. Don’t
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346 MD www.musculardevelopment.com December 2008

www.fantamag.com
 KNOWLEDGE IS POWER
Anabolic
ResearchUpdate
Warning: Opinions expressed in this column do not necessarily reflect the views of this magazine’s publisher or its
editorial staff. MD does not condone any form of illegal drug use for bodybuilding or for any recreational pur-
pose. MD also does not condone abuse of legal drugs for any purpose.
Ending the Designer
Steroid Loophole
It
is that time again. At the time of
this writing, the Olympics are in
full swing, and the media outlets
around the world are searching for
stories about anabolic steroids and
sports doping to grab the attention of
the public. My phone usually rings a
bit more frequently during the
Olympics, as I am often seen as a “go
to” person for a few words or sound
bites about steroids. At a time like this,
the questions are usually focused on
the limitations of sports testing for
steroids and other drugs. In my expe-
rience, reporters love writing inflam-
matory stories about how rampant
and unstoppable the “doping prob-
lem” is. This week, I had two conversa-
tions in particular that stood out. The
focus went beyond current testing, to
a talk about what is on the horizon for
sports doping. Is there really any end
to the use of designer steroids? This
month, I thought it would be well on
topic to expand on this, and take a
look at one new technology that might
actually stop athletes from using
designer steroids.
Enter Profile
Testing
Scientists at the Center for
Preventative Doping Research in
Cologne, Germany are recommend-
ing that Olympic drug-testing labora-
tories and officials examine a new
method of steroid testing that could
eliminate the designer steroid prob-
350 MD
lem. Present testing for anabolic
steroids at an athletic event is com-
pound based. This means that the
investigators need to search out par-
ticular banned substances in the urine
in order to perform their doping con-
trols. If a steroid is unknown to the
testers, such as a designer steroid that
is a unique chemical variant of a
known steroid, present testing meth-
ods will likely not identify it. In fact,
even if they believe they know a par-
ticular new designer steroid is being
used, doping officials need to know
what that drug will break down into in
the body and what it will look like in
the urine before they can effectively
test for it. Simply put, the present
technology is highly limited when it
comes to new steroids.
The new methods proposed by the
researchers in Cologne could come to
replace compound-based testing at
athletic events with a much more
accurate option for detecting drug
cheats. The system involves a detailed
profiling of urinary steroids, not to
identify specific designer steroids, but
to identify changes in the natural hor-
mone profile that would indicate dop-
ing. The system works by measuring
15 endogenous hormones. A data-
base entry is created for each athlete
so these hormones can be tracked at
each competition and test, and results
compared across testing periods to
determine changes in the natural pro-
file. If a drug such as a designer
www.musculardevelopment.com December 2008
www.fantamag.com
By William LIewellyn
steroid is administered, the com-
pound itself may be unknown to test-
ing officials, and therefore would go
unseen, but the impact the use of this
drug would have on your natural hor-
mone profile would be very visible.
Detecting a
Designer Steroid
The system works like this. Your
body does not produce steroids in
an isolated fashion. Hormones are
part of a very complex chain of
interactions, with changes in one
marker often being reflected in
changes to many other markers.
For example, testosterone doesn’t
start in the body as testosterone,
but as cholesterol. From here it is
converted to pregnenolone, and
from there, a variety of other
steroid precursors. And after being
formed, the testosterone itself will
break down into a variety of other
compounds in the urine. All of
these different steps of metabolism
are affected by each other. The use
of exogenous (external) hormones
would cause the body to diminish
its own hormone production. The
result would be a noticeable
change in the urinary excretion pro-
file. Even if the designer steroid
itself were not known or tested for,
officials would know by the urinary
profile that some type of steroid
hormone was being taken, against
organization rules.
 AnabolicResearchUpdate
Testosterone/
Epitestosterone
What about something tricky like
testosterone? This is historically a
difficult drug to test for, as it is a
hormone already present in the
human body. It belongs there, so
officials can only try to identify an
excess of testosterone. Current
first-line testing protocols look at
the ratio of testosterone to
epitestosterone in the urine, the lat-
ter being an inactive hormone usu-
ally made in the body in a 1:1 ratio
with testosterone. If there is too
much testosterone for epitestos-
terone, the sample is flagged. But
this can be countered if the athlete
also takes epitestosterone, which
can artificially maintain the T/E
ratio. In East Germany, Jenepharm
used to make an epitestosterone
propionate drug for this specific
purpose. The new method of test-
ing proposed by the Center for
Preventative Doping Research
would identify this doping tech-
nique by noticing the changes in
urinary 17alpha-diols, 17-epi-Bdiol
and 17-epi-Adiol. Even if a 1:1 T/E
ratio were artificially maintained,
doping would be apparent to the
officials.
Blocking Agents
Blocking agents (also called
masking agents) are also on the
radar for this new testing method.
For those who may not be familiar,
many years ago, the drug
probenecid was being used by ath-
letes to mask their doping efforts.
Probenecid is an inhibitor of renal
tubular transport, which means that
the drug can block the resorption of
uric acid. But the blocking action of
this drug also causes it to lower the
urinary excretion of certain com-
pounds. Steroids are strongly affect-
ed, and this type of drug can thus
be used to drastically lower the con-
centration of steroids in the urine. If
efficiently diluted, the result could
be a passed doping test even if ana-
bolic steroids were taken. To date,
testing officials have countered the
use of this masking agent by testing
for probenecid itself. While effective,
this is another “stop-gap” measure
352 MD www.musculardevelopment.com December 2008
www.fantamag.com
that can be countered by the ath-
letes with the use of another (not
tested) blocking agent. Once again,
these new testing methods may out-
smart this doping cheats, as the
suppressed urinary excretion of
steroids will be quickly and easily
identified, even if the blocking agent
is unknown to officials.
Table 1 – Proposed
Markers of Doping
Testosterone
Epitestosterone
Dihydrotestosterone
Androsterone
Etiocholanolone
Dehydroepiandrosterone
5alpha-androstane-3alpha,17beta-diol
5beta-androstane-3alpha,17beta-diol
androstenedione
6alpha-OH-androstenedione
5beta-androstane-3alpha,17alpha-diol
5alpha-androstane-3alpha,17alpha-diol
3alpha,5-cyclo-5alpha-androstan-6beta-ol-17-one
5alpha-androstanedione
5beta-androstanedione
Summary
From the perspective of a drug-
testing official, indeed this new tech-
nology looks extremely promising to
say the least. For the first time since
drug testing began, the Olympics and
other sports organizations may be
able to abandon its compound-based
testing approach, which is very limited
in efficacy once you introduce the
issue of designer steroids. This would
be replaced with a testing method that
would essentially show if an athlete is
taking steroids, even if it cannot identi-
fy what steroid is being taken. This
method also relies on urine and not
blood, so a more invasive approach
need not be taken. There are still a
number of issues that need to be
worked out, mainly on assuring that
natural variances in hormone levels
are never inadvertently mistaken for
doping. So it is too early for anyone to
say that designer steroids are dead
men walking. Still, athletes using
designer steroids definitely have big
cause for concern. If this technology
pans out, it may be in the very near
future that we see the designer
steroid-testing loophole eliminated,
once and for all. 
 AnabolicEdge
Speed, Horses,
Testosterone
And Other News
Speed Demon
Marion Jones
Released From
Prison
According to a news report
(http://www.canada.com/topics/sports
/tsnstory.html?id=6521015),
“Disgraced former Olympic track and
field star Marion Jones was released
from a federal prison in Texas Friday
after serving a six-month sentence.
Jones was sentenced to the six-
month term for lying to federal prose-
cutors about her steroid use and her
knowledge of a check-fraud scam
involving her ex-boyfriend, former
sprinter Tim Montgomery.” And to
think this woman was at one point
the FASTEST woman on earth! I am
of course waiting for “equal justice”
for the ENTIRE country of the former
East Germany in having their medals
rescinded, since all athletes were
doped up via the direction of the
state sporting officials. Mmm…we
know that ain’t gonna happen. And in
more bizarre news, can you believe
that a governor of a state actually
gives a hooey about whether horses
are given steroids.? Read on…
A Horse Is A
Horse, Of Course
Of Course
Yep, it is now true that testing for
anabolic steroids in racehorses in
Kentucky will begin with the start of
the Keeneland fall meet under emer-
gency regulations signed by
354 MD
Governor Steve Beshear. When I read
this, I said to myself, “So that’s the
kind of stuff politicians waste taxpay-
ers’ dollars on!” Bizarre. “This is a
historic day in Kentucky racing,”
Beshear said in a statement. “This
action demonstrates our commitment
to ensuring the integrity of racing and
the safety of its competitors.”
(Originally published at
BloodHorse.com.) Why is there this
“all or nothing” principle with
steroids? Why does the state govern-
ment feel compelled to regulate this?
Like any drug or supplements, the
dosage you give determines whether
it helps, hurts or has a neutral effect.
To test for steroids in horses is a
waste of money. Plain and simple.
T and E
Let’s face it.Testosterone is key to
male sexuality. For instance, a total of
60 men aged 55 years or older in good
general health with total testosterone
(TT) levels <15 nM, and with symp-
toms suggestive of androgen deficien-
cy, were randomized in a double-blind
protocol to transdermal testosterone
patches or placebo for 12 months.
Nice— 12 months of free androgens!
Sexual function was assessed using
the International Index of Erectile
Function at weeks zero, 26 and 52. In
men receiving testosterone, TT levels
increased by 30 percent and luteiniz-
ing hormone decreased by 50 percent.
Relative to placebo, testosterone ther-
apy improved sexual desire; however,
www.musculardevelopment.com
www.fantamag.com
By Jose Antonio, PhD
other parameters of sexual function
including erectile function were unaf-
fected by the treatment. Well heck,
ain’t that like alcohol? Desire goes up,
but function doesn’t always fol-
low…well, one out of two ain’t bad.
Just Say
No To Diets?
Trying to get lean? Don’t try to lose
too much weight, or else your T levels
may drop precipitously!To investigate
this, 18 elite wrestlers were studied
with dual-energy X-ray absorptiometry
(DXA) before and after two to three
weeks of weight loss. In order to
establish the degree of dehydration
and hormonal status, blood samples
were collected to obtain blood chem-
istry, electrolytes and endocrinological
parameters after both DXA measure-
ments. The mean weight loss was 8
percent and they also found a huge
drop in serum testosterone (63 per-
cent drop) and luteinizing hormone
concentrations. A reduced bodyweight
correlated with decreased serum
testosterone concentration.These sci-
ence types suggest that, “Even short-
term weight reduction may have
marked effects on body composition,
blood chemistry and hormonal para-
meters. It may constitute a possible
health risk at least in a growing ado-
lescent athlete.” So don’t go hog-wild
trying to get ripped that you end up
dropping levels of T! For instance, we
know that in aging men, low testos-
terone levels are associated with a
December 2008
 AnabolicEdge
potentially atherogenic lipid profile
including high triglycerides and low
HDL cholesterol.
Police and T
values!
Now this is rather interesting. We
know how stress can affect our minds
and bodies. Well, this study examined
if occupational exposure to chemical,
physical and psycho-social urban
stressors could cause alterations in
plasma-free testosterone (T) levels
and related diseases in female traffic
police vs. control group. They did this
research on a sample of 468 female
municipal police employees (209 traf-
fic police and 259 controls). They
matched the subjects by age, working
life, menstrual cycle day, BMI, drinking
habit, cigarette smoking habit, liquor
and soy intake in diet and habitual
consumption of Italian coffee.Yes, they
even got the Italian coffee in there!
Wow…thorough scientists they were.
After doing all of this, they ended up
with a cool comparison between 96
female traffic police and 96 controls.
What did they find? Get this; T mean
levels were significantly higher in
female traffic police compared to con-
trols. An increase in mental health dis-
orders was found in traffic police com-
pared to controls, but the difference
was not significant. So really no differ-
ence, eh?Therefore, the increase in T
plasma levels observed in traffic police
vs. controls can be due to a chronic
working exposure to low doses of
environmental chemical urban stres-
sor. Or how about this…because
police are often subjected to bizarre
and aggressive behavior, it may make
sense that having high T levels serve
as defense mechanism that will help
you handle this type of stress-filled
occupation!
The Amygdala…
Huh?
By now you know that the big T
does impact mood and sexual func-
tion in women. However, androgen
levels decline with age (boo-hoo),
which may relate to the age-associat-
ed change in sexual functioning and
the prevalence of mood and anxiety
disorders. I thought wacky moods
were genetic! Aw, moving on.These
356 MD www.musculardevelopment.com
www.fantamag.com
effects of testosterone are possibly
mediated by the amygdale, an
almond-shaped group of nerve cells in
the brain. For those of you who slept
through biology, the amygdale plays a
role in the memory of emotions.
Scientists thus investigated whether
the age-related decline in androgen
levels is associated with reduced
amygdala activity, and whether exoge-
nous testosterone can restore amyg-
dala activity. Healthy, young and mid-
dle-aged women participated in this
study. Androgen levels were found to
be lower in middle-aged than young
women, which was associated with
decreased amygdala reactivity.
Endogenous testosterone levels corre-
lated positively with amygdala reactiv-
ity across the young and middle-aged
women. The middle-aged women
received a single nasal dose of testos-
terone in a double-blind, placebo-con-
trolled, crossover manner, which
rapidly increased amygdala reactivity
to a level comparable to the young
women. So here’s an interesting
example of how a hormone-like
testosterone can impact behavior in
not just men, but in the fairer sex. 
Jose Antonio, PhD, is vice presi-
dent of the National Strength and
Conditioning Association. He has a
PhD in muscle physiology and is chief
executive of the International Society
of Sports Nutrition.
References:
Allan CA, Forbes EA, Strauss BJ,
McLachlan RI. Testosterone therapy increas-
es sexual desire in ageing men with low-
normal testosterone levels and symptoms
of androgen deficiency. Int J Impot Res, Jul-
Aug 2008;20(4):396-401.
Karila TA, Sarkkinen P, Marttinen M,
Seppala T, Mero A, Tallroth K. Rapid Weight
Loss Decreases Serum Testosterone. Int J
Sports Med, May 30 2008.
Makinen JI, Perheentupa A, Irjala K, et
al. Endogenous testosterone and serum
lipids in middle-aged men. Atherosclerosis,
Apr 2008;197(2):688-693.
Tomei G, Ciarrocca M, Fiore P, et al.
Exposure to urban stressor and effects on
free testosterone in female workers. Sci
Total Environ, Mar 25 2008;392(2-3):198-202.
van Wingen GA, Zylicz SA, Pieters S, et
al. Testosterone Increases Amygdala
Reactivity in Middle-Aged Women to a
Young Adulthood Level.
Neuropsychopharmacology, Jan 30 2008.
December 2008
 BODYBUILDING WITHOUT GENETICS
The Anabolic
Freak By Dave Palumbo,
Editor-in-Chief,
musculardevelopment.com
Warning: Opinions expressed in this column do not necessarily reflect the
views of this magazine’s publisher or its editorial staff. MD does not condone
any form of illegal drug use for bodybuilding or for any recreational purpose.
MD also does not condone abuse of legal drugs for any purpose.
Q: Dave, I want to compete
in my first bodybuilding com-
petition. How do you suggest I
go about picking a contest
prep coach?
A: While there are many so-
called contest gurus out there, the
truth of the matter is that very few
self-proclaimed “experts” are truly
qualified to guide physique
athletes through an
entire contest prepara-
tion program. While
many of these coach-
es have bluffed their
way through with a
few lucky success
stories, many
of them are not
consistent in
their results.
The reason is
usually due to a
lack of knowl-
edge in the
areas of gener-
al physiology
and biochem-
istry. Think about
it, who would you
rather hire to remove
your appendix— a gastroen-
terologist or an emergency
room assistant who holds the
clamps during surgical proce-
dures? Of course you’ll choose the
surgeon, because not only does he
understand the nature of the
surgery, he also has an intimate
knowledge of all the abdominal
organs and surrounding struc-
tures and, if need be, he can eas-
ily correct any unforeseen prob-
358 MD www.musculardevelopment.com
www.fantamag.com
PHOTO BY PER BERNAL
lems that may arise. The same
holds true with contest prep coach-
es. If I were choosing one, I’d want
the person to have a thorough
understanding of muscle physiolo-
gy, endocrinology, biochemistry,
and potential pathology. This way, if
something unforeseen arises, this
person will have the skills to make
the necessary changes and quickly
resolve the problem.
Stay far away from coaches who
can’t explain why they’re having
you eat certain foods, taking partic-
ular supplements, and training
with various levels of intensity.
“Because I said so” should be the
answer that makes you run for the
hills. A well-explained, scientific
answer that you find easy to
understand is a sure sign that you
found the right person to guide
you to the promised land of
physique perfection!
Q: Would there be any bene-
fit to frequently cycle your off-
season and ketogenic diet? For
example, I could do your off-
season diet for four weeks fol-
lowed by two weeks of the
keto diet (with cardio). Would I
be able to continually take
advantage of that post-diet ana-
bolic rebound if I were to do
something like this?
A: I’ll answer your question with
a question of my own: Would you
like to walk up three steps and
down two on your journey to the
top of a staircase? The mythical
“post-contest rebound” only truly
occurs after 12-16 weeks of hard
dieting. This is why competitors
December 2008
who are somewhat smooth onstage
don’t garnish the benefits of this
rebound. Most people just get fat!
However, when your body fat goes
down to 3 percent and your glutes
and jaw muscles are cross-striated,
you know you’re gonna get a signif-
icant anabolic growth spurt when
you start hyper-feeding your body.
To answer your question, if
you’re not looking to grow very
much and you’re looking to stay
lean, this cyclical off-sea-
son/precontest way of eating will
work wonders.
Q: Dave, what do you do
with your clients following a
competition if they have anoth-
er contest three or four weeks
later? Also, assuming the per-
son used Dyazide to dry out, do
you have your athletes training
again on Sunday or Monday or
do you have them take time off
to restore mineral and water
balance?
A: I send my clients right back to
the gym on Sunday if their next
show is one or two weeks away. If
it’s four or more weeks later, I’ll
give them off until Monday. Either
way, I make sure that each athlete is
well hydrated when they go back to
the gym. This usually means I’ll
make sure that they consume at
least half a gallon of water and
plenty of salt on Saturday night
(after the show). For safety purpos-
es, I instruct them not to lift too
heavy or do anything foolish that
would risk injury for the first two
days back in the gym.
Q: What do you think about
Dan Duchaine’s view about cap-
topril being able to target alpha
receptors for fat loss?
A: Captopril is blood pressure
medication know as an ACE
inhibitor. ACE (angiotensis-convert-
ing enzymes) inhibitors work by
inhibiting the enzyme that converts
angiotensin-1 to angiotensin-2.
Since angiotensin-2 ultimately gets
converted into the hormone aldos-
terone (whose job it is to tell the
kidneys to reabsorb sodium and
water), the blockade of aldosterone
production ultimately lowers blood
pressure (less fluid in the blood
December 2008 www.musculardevelopment.com
vessels). From all my research,
Captopril has no effect, whatsoever,
on alpha-2 receptors. While
Captopril is useless for fat-loss pur-
poses, the original Steroid Guru
Dan Duchaine was one of the first
to suggest the use of yohimbine (a
true alpha-2 blocking agent) as a fat
burner. He pointed to research that
showed that estrogen-dependent
fat deposits had an extremely large
population of alpha-2 receptors on
them. He then postulated that if
yohimbine were somehow topically
applied or locally injected into
these fatty tissues, there would be
a targeted amount of fat loss in
those areas preferentially.
Nowadays, many nutritional com-
panies sell oral fat-burning formu-
las that contain high levels of
yohimbine in hopes that it will aid
in fat loss. The problem is that the
oral dose of yohimbine necessary
to instigate significant fat loss is
way too high and has way too
many central nervous system side
effects to make it a viable option
for use. Given these scientific facts,
it’ll be interesting to see if any sup-
plement companies are innovative
enough to synthesize a highly pen-
etrating, effective, yohimbine
cream sometime in the future.
Q: Dave, I’m completely con-
fused as to how all the hor-
mones interact in the body.
What’s the exact relationship
between testosterone, estrogen,
DHT, DHEA, prolactin, aldos-
terone, and cortisol? What can I
take to maximize testosterone
and minimize estrogen?
A: When trying to assess what’s
going on in the body, it’s a huge
mistake to lump all the endocrine
hormones into one category. Let’s
first deal with testosterone and all
its derivatives. In the male body,
testosterone that’s produced in the
testicles or that’s exogenously
injected has 3 fates. (1) It can be
aromatized into estrogen (a femi-
nizing hormone that causes water
retention, gynecomastia, and fat
deposition in the lower body) (2) It
can be reduced into DHT or dihy-
drotestosterone (which can cause
prostate enlargement, acne, and
hairloss) (3) It can remain as testos-
www.fantamag.com
terone. As bodybuilders, we want
to maximize the amount of testos-
terone that stays as actual testos-
terone. This is why we take aro-
matase inhibitors and 5-alpha
reductase inhibitors to reduce the
amount of estrogen and DHT,
respectively. When certain 19-
nortestosterone-based steroids
such as Deca Durabolin or tren-
bolone acetate are injected, the
hormone prolactin can increase.
Elevated prolactin levels can lead to
gynecomastia (with nipple dis-
charge) and impotence. This last
effect is probably due to the fact
that following orgasm, men have a
huge spike in serum prolactin lev-
els. This peak is what causes the
long refractory period— inability to
get an erection— following orgasm.
Usually drugs like Dostinex (caber-
goline) are taken (.5mg every three
days) to block chronic elevations in
prolactin. Not only does this block
the prolactin-induced gyno from
occurring, it also acts as an aphro-
disiac of sorts since refractory peri-
ods follow orgasm are now virtual-
ly non-existent.
When we hear the terms adrenal
fatigue or adrenal hormones, this
refers to any of the steroidal hor-
mones that are being produced
from the adrenal glands (that sit on
top of the kidneys). DHEA
(Dehydroepiandrosterone) is an
adrenal androgen. Not to be con-
fused with DHT, this hormone’s job
is to build muscle (in women),
modulate the immune system, and
maintain an optimal metabolic rate.
On the other hand, cortisol is a
catabolic hormone that’s released
during times of stress in the body.
This hormone functionally breaks
down lean muscle, raises blood
sugar, and suppresses immune sys-
tem function. For all these reasons,
it’s important for the hard-training
athlete to keep cortisol levels as
low as possible. Finally, aldos-
terone is important for proper sodi-
um and water balance in the body.
When sodium levels are low, aldos-
terone levels increase. This hor-
mone, then, instructs the kidney
tubules to reabsorb more sodium
and water. This additional intravas-
cular fluid effectively raises blood
pressure and restores electrolyte
MD 359
BODYBUILDING WITHOUT GENETICS
balance to the body.
Remember, when assessing what
hormone functionally do in your
body, don’t assume that they’re all
related. Group all the major “play-
ers” into distinct categories that
relate to where they’re produced
and then try to establish where the
problems lie.
Q: I was watching an “In the
Trenches” video with Dennis
Wolf the other day and I
noticed he was complaining
about his calves being very
stubborn body parts. While you
were interviewing him, you
gave him some advice for bring-
ing up this hard-to-build body
part. Can repeat what you sug-
gested that he do?
A: The calves are made up of
two distinct muscle groups— the
soleus and gastrocnemius. In order
to stimulate both muscles you need
to perform two different exercises.
Seated calf raises (legs bent at 90
degrees) predominantly work the
soleus muscle, while standing
(straight leg) calf raises work the
gastrocnemius. My observation is
that multiple-set calf training quick-
ly results in the exhaustion of the
soles of your feet; therefore, by the
time you get to your heaviest (mus-
cle-building) set, you can’t even
feel the contraction in your calves.
It’s like you’re training your feet
more than your calves. A simple
way to short circuit this common
pitfall is to do your heaviest set
(using good form) as your one and
only set. One set for calves? That’s
right! Do one set of standing calf
raises for 15 reps using the heavi-
est weight you can properly handle,
and then rest for 3 minutes. Next,
perform one set of seated calves
for 15 reps with the heaviest weight
you can handle. Follow this 1-set, 2-
exercise, routine two times per
week and the muscle gains will be
nothing short of miraculous!
Q: Whenever I hear you talk
about eating good fats (omega-
3, 6, 9), you always say they
have anabolic properties. I’ve
read some articles you’ve writ-
ten where you said that fat is
necessary to build muscle. I’m
really confused; how does eat-
ing fat help with the muscle-
building process?
A: I’ll keep this answer as short
and succinct as possible. We all
know that protein is required to
help build and repair muscle; how-
ever, that’s only about two-thirds of
the story. If you remember back to
high school biology when your
teacher drew a picture of a cell on
the blackboard and explained that
the cell membrane— the outer
edge of the cell— was a fatty semi-
permeable membrane that protect-
ed the internal contents of the cell,
then you might also understand
what happens when these cells are
broken down while weight training
at the gym. Because the entire mus-
cle cells is torn apart by
heavy/hardcore weight training, the
internal protein component as well
as the fatty cell membrane— com-
prised of essential fatty acids—
needs to be replenished. Without
the proper ingestion of these essen-
tial raw materials—protein and
fats—the cells won’t be efficiently

Name: Keith Williams
Age: 35 Anabolic Freak
Height: 5’10” of the Month:
Weight: Off-season: (289 Keith Williams
pounds) Precontest: (245
pounds)
Contest Highlights:
2004 NPC Iron Man MN,
Heavyweight, Second Place
2005 NPC Gopher State Classic
MN, Heavyweight, First Place
2005 NPC Junior Nationals,
Super-Heavyweight, Third Place
2006 NPC Junior Nationals,
Heavyweight, Third Place
2006 NPC Mr. MN/ Mr. Midwest
Super-Heavyweight,
First Place and Overall
2006 NPC USA Championships,
Super-Heavyweight, 10th Place
2007 NPC Junior Nationals,
Super-Heavyweight, Fourth Place
2007 NPC Southern States, Super
Heavyweight, Third Place
2007 NPC USA Championships,
Super-Heavyweight, Eighth Place
2008 NPC Junior Nationals Super
Heavyweight, 2nd Place
2008 NPC Flex Wheeler Classic, Super-Heavyweight, First Place and
Overall
2008 NPC USA Championships, Super-Heavyweight, Eighth Place
2008 NPC North American Championships, Super-Heavyweight,
Fourth Place
Current Job: Personal trainer
Keith Williams was born and raised in South Central Los
Angeles. His mother was a drug addict and his father was not even a
part of his life. In fact, according to Keith, from the age of 13 on he
raised himself on the mean streets of Compton— one of most dan-
gerous inner city/inner suburban areas in the U.S. As far back as Big
Keith can remember, he constantly told his friends, “I’m not gonna
wind up as a statistic.” He was right; sports saved him! Keith was a
two-time all-American in football and a three-time state track cham-
pion in the 110 high hurdles and 300 IM hurdles at Escondido High
School.
However, in 1992, while still in high school, a drunk driver
smashed into Keith’s car and shattered several of his vertebrae and
broke his jaw. The doctors said he’d never walk again, but Williams
refused to accept that fate. After two years of intense rehab,
Williams was back to playing football and running track at St. Cloud
State University in Minnesota. While he was no longer able to jump
the hurdles, he concentrated on sprinting and in 1996, the unknown
Williams won the 60-meter dash (6.56) at the USA Indoor Track and
Field Championships in Atlanta, Georgia outsprinting the likes of
Carl Lewis, Dennis Mitchell, John Drummond and Donavan Powell.
Nike endorsement contracts followed shortly thereafter and
Williams found himself as an alternate on the 1996 U.S. Olympic
Team (4x100 meter relay). Following the Atlanta Olympics, Williams

360 MD www.musculardevelopment.com December 2008

www.fantamag.com
BODYBUILDING WITHOUT GENETICS
didn’t see the big money in track so he Nationals. He followed that up with a controver-
focused on his other love— football— and in sial 4 (many thought he should have won the
1997, the Denver Broncos (NFL) drafted him. class) at the 2008 IFBB North American
After playing for several seasons as a backup Championships. And, two weeks prior to this, he
running back and kick returner, Williams added the prestigious title of NPC Flex Wheeler
retired and took an interest in bodybuilding. Classic Overall Champion to his resume, as well.
Working as a personal trainer, he saw the Moving forward, Big Keith hopes to put all
potential to take his physique to another level. the doubters and naysayers to rest, once again,
Always one to take on a new challenge, he when he rolls into the 2009 NPC USA
enlisted the help of the only IFBB pro he could Championships— a bigger and more complete
find in Minnesota— Christine Bongiovanni. bodybuilder— looking for the overall victory
With Chris’s help, Keith started moving up and chance to compete as an IFBB pro (his
the ranks of the local NPC, winning the third professional sport). When looking back at
Gopher State Classic in 2005 and the Mr. all the obstacles he’s overcome so far— no
Minnesota in 2006. After enlisting my help this parents, growing up in the roughest neighbor-
past year, Big Keith tackled the national scene hood in the U.S., and surviving a life-threaten-
in a big way when he placed a solid second ing car accident— you have to believe that
behind Big Sean Allan in the super heavy- there’s simply no way that Keith Williams can
weight class at the 2008 NPC Junior possibly fail!

repaired. For a hard-training body- www.smarttrainingonline.com. eight years, Robert concentrated on

builder, this is a serious problem. If Become a certified personal trainer building mass on his physique using
we examine the fact that some from the convenience of your own heavy compound movements.
bodybuilders think that fats are home. I, personally, wrote the infor- During that time, in 1991, Robert
optional in their diet or that it’s just mation-packed 100-page manual won a powerlifting competition at
some wacky theory that Dave and I guarantee it’s the most com- Solano State Prison with a 405
Palumbo is proposing, we’ll soon prehensive diet, supplement, and bench, 515 squat and 585 deadlift.
see that this is a very problematic training manual available. By popu- However, in 1998, the weights were
issue for those looking to maximize lar demand, a paper copy version is removed from all California State
growth and repair of muscle. These now also available for $39.99. Check Prisons. This was a huge mental
fats are called essential fatty acids out the web address above. blow to Robert and his lifting bud-
(EFAs) for a reason. They’re essen- dies. Not one to give up so
tial to the diet. I hate to sound too Prison easily, he committed him-
caustic but anyone who ignores this Bodies self to his goals and he
fact is a moron! I’m sure there are When Robert started incorporating calis-
plenty of people who insist that Dixon Jr. of the thenics, cardiovascular
they put on tons of muscle without California training, and yoga. Today, at
eating a single gram of fat in their Medical Facility the age of 45, the 6’3”,
diet; however, what these same in Vacaville, CA 230lb, Dixon has a physique
people don’t realize is that they’re came to prison that most people would die
getting most of their essential fats, 25 years ago at for and he’s looking forward
indirectly, from all the protein the age of 21, he to the day he’s released so
they’re eating. The reason Dorian had no idea what that he may give back some
Yates used to eat 600 grams of pro- would become of of the knowledge and expe-
tein per day was because he his life while rience to disadvantaged and
unknowingly was getting his essen- serving out a life troubled youths. Best of
tial fats from all the fish, chicken, sentence. luck, Big Rob! 
and meats he was consuming. According to
Wouldn’t it be much simpler, and Dixon, “I felt Dave Palumbo
less toxic to the body, to eat less determined to P.O. Box 1122
protein and more essential fats? overcome the Seaford, NY 11783
Think about this fact the next time agony of my fail-
you plan out your mass building or ure by recreating myself.” One To purchase my book,
body fat-shedding diet. morning in 1985, while lying on his Perfect Prison Physique,
rack, he heard loud clanging noises please send a $25
Reminders: coming from outside. When he money order to the
My Personal Training Certification looked up, he saw the other inmates above address or order
Course, S.M.A.R.T., is now avail- lifting weights outside in the “iron online at
able online at pile.” He was hooked! For the next www.davepalumbo.com

362 MD www.musculardevelopment.com December 2008

www.fantamag.com
 INJURY & REHABILITATION
AskTheDoc
Are there any pharmaceutical treatments for mus-
cle injuries on the horizon?
There certainly are. Research at the University of
Pittsburgh has been looking at muscle injuries from a multi-
faceted approach. We understand the process of muscle
injury at a complex level. Let me explain a little.
When a muscle is injured either by strain (most com-
mon), contusion, laceration or ischemia, it undergoes dis-
tinct phases of healing. First, the damaged muscle degener-
ates. As the injured muscle fibers are torn, they begin to
degenerate. This happens in concert with the inflammatory
process. Inflammatory cells infiltrate the injured area and
begin clearing the damaged myofibers while releasing
many growth factors and cytokines that activate the next
phase, regeneration.
The growth factors released during the inflammatory
phase, such as IGF-1 and TGFb-1, stimulate resting pre-
cursor cells for muscle growth and scar formation,
respectively. During this process, there is a fine balance
between scar tissue formation from fibroblasts and for-
mation of new myofibers from myoblasts. Myostatin is a
TGFb-1-like protein that when present, encourages the
formation of scar tissue while inhibiting myoblast prolif-
eration and differentiation into new myofibers. All mus-
cle injuries, if severe enough, will result in the final
phase of fibrosis or scar formation. When scar forms in
muscle, it deforms the shape of the muscle belly,
reduces its strength, and increases the risk of re-injury.
Thus, it is beneficial to limit scar tissue formation.
The typical treatment of muscle injuries involves the use
of physical modalities such as ice, heat, ultrasound, e-stim,
compression and early motion/physical therapy.
Pharmacological treatments for muscle injury include con-
trolling the inflammation with non-steroidal anti-inflamma-
tory drugs and other agents to limit pain. However, many
studies have detailed the benefits of the inflammatory
process in promoting muscle regeneration and lessening
recovery time and re-injury rates. Again, the inflammatory
process is critical in bringing essential growth factors,
cytokines, and prostanoids to the area of injury.
364 MD
www.fantamag.com
By Victor Prisk, MD
If we shouldn’t limit the inflammatory process for the
sake of growth factors, how do we improve healing? There
are a few other approaches. First, we can stimulate regen-
eration through increases in myoblast proliferation and dif-
ferentiation. This can be done through enhancing the
inflammatory process or adding growth factors. Our lab
has shown that using a cyclo-oxygenase-2 (COX-2)
inhibitor, which limits inflammation, reduces myoblast pro-
liferation and increases TGFb-1 for the formation of scar. On
the flipside, the addition of prostanoids such as
prostaglandin F2a can stimulate muscle protein synthesis
and growth. Second, we can inhibit the formation of scar
tissue. Finally, we can break down scar tissue that has
already formed.
Multiple studies at the University of Pittsburgh Growth
and Development laboratory have been performed to look
at agents that can stimulate the regenerative process.
Although many growth factors can stimulate myoblast
growth and differentiation, IGF-1 is particularly well-suited at
this task. IGF-1 therapy may be a great solution to muscle
injury if administered early in the process, because it
encourages the proliferation of myoblasts. However, as the
healing process progresses, fibroblasts begin to accumulate
and IGF-1 may stimulate these scar-forming cells as well.
There are many agents being evaluated for improve-
ment in muscle healing that have the ability to inhibit mus-
cle fibrosis and thus shift the balance toward myofiber
regeneration. Groundbreaking studies in our lab have
shown that TGFb-1 is a major contributor to the formation
of scar tissue in skeletal muscle. Other labs are also sug-
gesting that myostatin, a TGF super-family protein, con-
tributes to the formation of muscle fibrosis. There are a
number of inhibitors of TGFb-1 that have been evaluated in
our laboratory. First of all, decorin, a leucine-rich proteo-
glycan, is an inhibitor of TGFb-1 and myostatin. Its injection
into damaged muscle increases myofiber regeneration and
reduces scar formation. Secondly, suramin, an anti-para-
sitic drug, inhibits TGFb-1 and myostatin, while causing a
significant increase in muscle regeneration. Of note, there
are very few studies showing any improvement in recovery
of strength.
Another agent that can significantly improve muscle
healing is an angiotensin (AII) receptor blocker. These med-
ications are typically prescribed for the treatment of hyper-
tension (high blood pressure). Studies have shown that
angiotensin receptor blockade has the ability to limit the
production of TGFb-1 in many different organ systems. Our
research has shown that the AII receptor blocker, losartan or
Cozaar, has the ability to limit skeletal muscle fibrosis and
improve regeneration in a dose-dependant manner. This is,
of course, with the risk of lowering blood pressure.
There are other ways in which one can stimulate muscle
repair but have more conflicting studies. Nandrolone, corti-
sone and physical modalities like ultrasound and e-stim
www.musculardevelopment.com December 2008
 AskTheDoc—
Injury & rehabilitation
may enhance healing but have con- Don’t wait any longer! Do not
flicting results on the long-term func- ignore this pain or you may be having
tionality of the muscle after healing. an emergent repair of your tendon,
Once scar tissue has set in, it is very too. The first thing you should do is
difficult to remove. This can be done visit your orthopaedic surgeon. He or
surgically, with a high chance of recur- she can order an MRI to look at the
rence or chemically in experimental quality of the tendon. If you have mild
models. Metalloproteinases and other tendinosis, you can likely get by with
proteolytic enzymes have been utilized, activity modification and physical ther-
but are often unpredictable in their apy. If there is moderate tendinosis,
scope of action. The best bet is to treat you may consider physical therapy in
these injuries early and avoid scarring. combination with either extracorpore-
Other agents such as the selective al shock wave therapy, platelet-rich
androgen receptor modulators and plasma injections, or a Topaz tendon
myostatin inhibitors have outstanding debridement. If the insertion has
potential for improvement in muscle severe tendinopathy or is partially
healing. As I mentioned above, myo- torn, you should consider repair with
statin-inhibiting drugs already exist, heavy suture to augment the insertion
but they are not without side effects. into the kneecap.
For instance, suramin is quite a toxic The rehabilitation becomes more
anti-protozoal drug. It has the poten- difficult with advancing disease.
tial for a fatal idiosyncratic reaction in Also, is becomes much more difficult
1/20,000 patients. It can cause neuro- for me, the surgeon, to repair a ten-
logical symptoms, renal failure, rash- don that has had years of degenera-
es, relative adrenal insufficiency and tion than one that has minimal
anemia. The risk of agranulocytosis change. In severe cases, tendon
(loss of protective white blood cells) grafts and other augmentation meth-
can result in a condition as dangerous ods may be needed for an adequate
as AIDS with severe, life-threatening repair. Surgical repair has a rehab of
infections. The use of Cozaar without three to six months. So, again, don’t
monitoring can result in an unsafe fall delay! 
in blood pressure and
thus a stroke.
Keep your eyes and What’s Up
ears open. There are with Dr.
many drugs on the hori- Prisk?
zon with the potential for Please check out
improving muscle regen- my new website,
eration. But, more victorprisk.com!
importantly, you should Congratulations to
act fast when you sus- my fiancée, Jennifer
tain a severe muscle Toth, on her sec-
injury to have it repaired ond-place finish at
or medically treated. the NPC Team
Universe and Figure
I read your article National
PHOTOS COURTESY OF DR. VICTOR PRISK

on Victor Martinez’s Championships.

patellar tendon rup- She is now an IFBB
ture. It made me professional. She is
wonder if I am at also a dietitian and
risk, because I have would love to help
had pain for many you with your con-
months in my patel- test prep. She can
lar tendon just below be contacted at jen-
the kneecap. What leatoth@aol.com.
should I do?

366 MD www.musculardevelopment.com December 2008

www.fantamag.com
 BODYBUILDING’S MOST POWERFUL TECHNIQUES
Extreme Muscle
Enhancement
Broken Highways &
The Training Matrix
T
he gym is like a Broadway show.
Characters are everywhere. That’s
certainly one thing that has not
changed in all my years of training. It’s a
place filled with people from every walk
of life. Old and young, athletes, juice-
heads, hot babes, fat chicks, the insane,
the inane, the idiots, the preachers and
the gurus. Add to them the butchers,
bakers, bankers, construction workers,
cops, candlestick makers and everything
in between all cohabit the gym. While
the characters are surprisingly no differ-
ent to me than they were some 30 years
ago, the atmosphere is a far departure
from the old days. Back then, people
would interact. You’d develop some great
friendships while learning enormous tol-
erance for the inequities of others. The
gym was a palpable palette. It was part
of your life and the people there would
color your existence.
In my younger days, Gregg Valentino
and I were kind of joined at the hip. He
was a cross between a best friend, a
crazy older brother, a training mentor
and “Uncle Fester” on steroids. Back
then we’d train our asses off up in
Yorktown Heights, New York. It was a
great place to lift. While the equipment
was OK, it was the characters who made
the experience complete. I’ve written
about them in the past and their memo-
ries are as alive to me today as they
were decades ago. Each day brought
something new. It was like living some
kind of hilarious soap opera that you just
couldn’t predict what would go down
next…all the while, you couldn’t get
368 MD
enough of it. All this was interlaced with
our own hardcore East Coast version of
heavy training.
During my West Coast stint, I spent
my days in or around the gym. Back
when I trained at Gold’s Gym in Venice
Beach, it was as though I lived to train.
We all used to do these crazy double-
split routines, where we’d be in there
training morning and again at night.
We’d eat and sun during the day. We’d
take in the beach, tan and try to emulate
our “Pumping Iron” heroes like Arnold,
Eddie, Franco and Robbie. The gym was
a place to congregate. It was a place to
meet people, pick up girls and laugh with
your buddies. Interacting with others
was as much a part of the bodybuilding
experience as the lifting itself.
But there was and still is a darker side
to both the East Coast and the West
Coast “So-Cal” bodybuilding dreams. In
reality, they were desperate times filled
with rampant steroid and recreational
drug abuse. Money was scarce and deal-
ing was commonplace, as were other
crimes. By my estimation, Venice Beach
was and still is bleak. Though I cherish
my sunny memories, the truth is that on
the darker side, it was a wasteland of
broken dreams. Littering the gym were
guys and gals who had themselves con-
vinced they were just 1 rep away from
fame and fortune. In reality, things could-
n’t have been further from the truth. But
you could never convince them other-
wise. Some of those pathetic souls are
still in there, looking worse than ever,
penniless, but unable to stop travelling
www.musculardevelopment.com
www.fantamag.com
By Carlon M. Colker, MD, FACN
their broken highway.
Of course every once in awhile, if you
weren’t oblivious to it all, someone
would actually wiggle through and make
it to the big time. I remember I used to
th
train at a gym on 17 Street in New York
City call Johnny Lats. I remember this
guy named “Vin” who used to train
there regularly. I’d usually see him hitting
it around the same time as me. A local
bouncer, Vin was a tall kid with a good
build, but not huge. He always used to
tell me he wanted arms like mine and
seemed friendly enough. So, if we were
hitting the same thing on a given day,
we hooked up for a few lifts. The guy
was a self-described “starving actor,”
very modest and almost down on him-
self half the time. I used to try and
encourage him, but after awhile, I took to
not asking him how things were going in
his quest for stardom, because it seemed
to depress him. So we stuck to training
and other small talk. If I were more obliv-
ious to things, I never would have come
to know that the guy ended up in
Hollywood under the name Vin Diesel.
But for better or worse, while the
characters remain, the times change,
thus making the characters more difficult
to appreciate. These days some things
are radically different. For one, I’m differ-
ent. I have a family to support and some-
thing called a day job. Unthinkable in the
old paradigm! I don’t live to train any-
more. Now bodybuilding training was
and is such an intricate part of who and
what I am that it has become an integrat-
ed part of my hard-wiring. I’m a busy
December 2008
 ExtremeMuscle
Enhancement
physician but I still need that 1 hour a
day, five days a week to call my own.
After that, I can deal with all the bullshit
life throws.
But every once in a while, I try and
step back and take stock of the
changes. Is it just me who changed?
Things are different now. People are
generally self-absorbed. We are in our
own world, a world intentionally not
easily accessible to others. We go into
the gym, do our thing and leave. The
best example I can think of to illus-
trate my point is that almost everyone
in the gym wears headphones and
rocks to the beat of his own private
rhythms. I can’t deny doing it myself. I
have to admit that having my head-
phones in creates a kind of barrier to
others so I can do what I have to do
and get in and out without being
interrupted. It’s as though it emanates
a silent visual signal to all around
that, while I might meet their eyes
with a congenial smile, engaging in
any words is strictly prohibited. The
barrier is significant, because pushing
it any further and mouthing a ques-
tion with the intention of me remov-
ing my headphones to engage would
be seemingly reserved for only the
most obnoxious. We all know that this
move can usually be quickly rebuffed,
even while politely smiling by only
partially removing the headphones. In
other words, the closer your head-
phones remain to your ears, the
stronger the signal is to the protago-
nist that you just want to be left alone
and don’t want any role in his or her
play. Of course the harshest push
back occurs when the polite smile is
replaced by a look of impatient annoy-
ance coupled with only removing a
single side of your headphones while
keeping it inches from reinsertion.
When I think about it, I can’t help but
wonder what is wrong with me and
everyone around me? Why is the gym
scene so different? What’s with all of this
pushing of others away? The answer is
that these are selfish times, when people
can craft their own introverted universe
through the click of a mouse on their
search engine. They can “friend” you on
Facebook, or not. We can delve deep into
a particular subject of personal entertain-
370 MD www.musculardevelopment.com
www.fantamag.com
ment at the exclusion of others. From
pottery to pornography, take your pick
and avoid all else. Cable and satellite TV
has literally hundreds of channels. Don’t
like something? Skip it. Hate the com-
mercials? Use TIVO. The point here is that
we have evolved into a culture of people
who have little tolerance for others and
virtually no patience. As such, it doesn’t
lend itself to proper social interaction in
which you get to take in all the good,
bad, and ugly.
I tried an experiment the other day.
For the first time in a few years I trained
without my headset. I have to admit that
it was weird at first. Looking around,
everyone was in their own world listen-
ing to their tunes. I took notice of the
cacophony of overhead music selected
by the high-school girl manning the desk.
I smiled knowing that this shit just would-
n’t go over in the old days. The fact is that
if you played that kind of bubblegum
crap back then and didn’t change it to
something you could lift heavy to, some
gorilla would rip a speaker out of the ceil-
ing in protest. But then again, what was
the difference now anyway? No one but
she was listening to it. As I looked around
there must have been 30 people in the
gym. With half of those people zoning on
cardio and the other half lifting weights, it
struck me that not a single conversation
was going on. Then it hit me. It was as if
all of us were part of some kind of matrix
and I was momen-
tarily playing the
part of Neo in step-
ping out of it to
experience the true
reality.
It’s a pity to
say, but it sucked.
Neo, I’m not. So I
put my head-
phones back on
and quickly dove
my ass back into
the training
matrix. 
Dr. Colker’s book, Extreme Muscle
Enhancement: Bodybuilding’s Most
Powerful Techniques is available by
calling 1-800-310-1555 or ordering
the book on-line at
www.prosource.net.
December 2008
 Busted!
LegalQ&A
Is Medical
Marijuana Legal?
I live in California, where marijuana for medical pur-
poses was legalized. So why do the Feds keep raiding
medical marijuana facilities?
Shortly after taking office in 1969, President Nixon declared a
national “War on Drugs.” Marijuana has always been a target.
Many Americans don’t realize that Congress placed marijuana in
Schedule I— the most severe classification for any controlled
substance, higher even than cocaine and anabolic steroids.
While media outlets are portraying steroids as America’s drug
scourge du jour, steroids are only classified as Schedule III con-
trolled substances— a federal classification which permits them
to be prescribed by doctors for acceptable medical purposes.
The Schedule I federal classification of marijuana prevents the
use of cannabis for any medical reason.
California and 11 other states have legalized marijuana for
medical reasons in direct conflict with federal law. As such, the
Department of Justice has implemented a policy of raiding med-
ical cannabis facilities under the premise that compliance with
state laws doesn’t immunize them against prosecution for violat-
ing the federal law. They justify the policy in part on a 1999
Institute of Medicine study, which concluded that smoking mari-
juana is not recommended for the treatment of any disease con-
dition, and that there are more effective medications currently
available for relevant conditions. The DEA argues that marijuana
is a “dangerous, addictive drug” and the “gateway” to other
drug abuse, and that the argument about compassion and care
for people with serious illnesses is just a cover for broader drug
use legalization. The American Medical Association agrees with
continued Schedule I status for marijuana.
On the other hand, proponents of medical marijuana argue
that marijuana has been shown to be effective in reducing the
nausea induced by cancer chemotherapy, stimulating appetite in
AIDS patients, and reducing intraocular pressure in people with
glaucoma. Additionally, they cite evidence that marijuana
reduces muscle spasticity in patients with neurological disorders.
The scientific and medical debate will surely continue for
years to come, but the legal debate reached the Supreme Court
in 2005. In Gonzales v. Raich, the Court held that the federal
Commerce Clause includes the power to prohibit the local culti-
vation and use of marijuana, even if that cultivation and use is in
372 MD
www.fantamag.com
By Rick Collins, JD
compliance with California’s Compassionate Use Act. In effect,
the DEA properly seized and destroyed the cannabis plants of
California residents who used doctor-recommended marijuana
for serious medical conditions.
Raich largely put the legal issue to rest until just this
August, when a federal judge in San Jose issued a first-of-its-
kind Constitutional ruling denying a Bush Administration
request to dismiss a lawsuit by Santa Cruz city and county offi-
cials and the Wo/Men’s Alliance for Medical Marijuana, which
was raided by federal agents in 2002.The plaintiffs allege that
the Feds have “pursued a policy of threatening and utilizing
arrests, forfeitures, criminal prosecutions and other punitive
means, all with the purpose of rendering California’s medical
marijuana laws impossible to implement and with the intent of
coercing California and its political subdivisions to enact legis-
th
lation recriminalizing medical marijuana.” Under the 10
Amendment, Congress may not simply commandeer the leg-
islative process of the States by directly compelling them to
enact and enforce a federal regulatory program.The court held
that if a concerted effort by the Feds to subvert and sabotage
state medical marijuana laws could be proven, it could estab-
th
lish a violation of the 10 Amendment.
We’ll have to see how this new ruling plays out in the
courts. Meanwhile, as the Presidential election nears, political
activists are pointing out that an Obama Administration would
likely curtail DEA raids on medical cannabis (even though VP
candidate Joe Biden was the prime architect of the “War on
Steroids”) while a McCain Administration would almost surely
continue the current policy. For now, medical marijuana
remains a violation of federal law. And although recent
research shows that 42 percent of Americans (including many
politicians) have tried smoking marijuana, making it an enor-
ILLUSTRATION BY LYMAN DALLY
mously more popular illegal drug than anabolic steroids, the
government nonetheless regards it as among the most serious
of drug threats. 
Rick Collins, JD, CSCS [www.rickcollins.com] is the lawyer that
members of the bodybuilding community and nutritional supple-
ment industry turn to when they need legal help or representation.
[© Rick Collins, 2008. All rights reserved. For informational purpos-
es only, not to be construed as legal or medical advice.]
www.musculardevelopment.com December 2008
 VICTOR MARTINEZ
THE TRUE VICTOR
Victor, I was wondering if you recommend train-
ing to failure. Some bodybuilders never go to fail-
ure, while others do forced reps and even negatives.
What do you recommend?
Intensity is a prerequisite for muscular growth and
there’s no greater way to turn up the heat than going to
failure and beyond. However, over time, it can lead to
overtraining and stagnation— especially if you’re going
past failure with forced reps and negatives. The Dorian
stuff is best used sporadically. I do it every couple of
workouts, but never if I feel I haven’t recovered from the
previous training session.
376 MD
www.fantamag.com
By Victor Martinez
What do you think you need to improve? I wanted
to know what your goals are for next year.
My goals are to be better than I was at my last show.
That’s the goal of every competitive athlete. Even if you
don’t compete, you should always strive to be better than
you were six months ago. Don’t just train with the hopes
of getting bigger. Be specific. Set a goal you have to work
for. It shouldn’t be so easy that it doesn’t require any real
effort to achieve, but it shouldn’t be unattainable, like win-
ning the Olympia when you’ve never competed in your
life. Pick a time frame, say four to six months, take pic-
tures and measurements, and then try to improve on
them. As for my goals, I’m not looking to
add 20 pounds of new muscle. It’s more
along the lines of fine-tuning. At this point,
it’s all about quality, not quantity; just a little
more flare to my thighs and more rounded-
ness to my delts, while keeping my waist
tight for that all-important X-frame.
I am 5’7”, 172 pounds and I’ve been
training for four years. I’m curious,
when you first started out were you a
smaller version of what you are today
minus all the mass? What I mean by
that is did you have the same detail and
shape without the size? I’m always
interested in seeing pictures of body-
builders when they were beginners. I
can’t believe how much they change
once they get big.
I think all bodybuilders are basically mini
versions of what they’ll look like in the
future. You can’t change the inherent shape
of the muscles or their insertion points. All
that is predetermined before you even touch
a weight. What we alter is the size and den-
sity of the muscle, which enhances its natur-
al shape. I’ve seen pictures of Haney, Dorian
and Ronnie at the beginning and other than
the 100-plus pounds of new muscle (at least
it seems like that much, although in Ronnie’s
case it’s probably an accurate estimate),
they had the same build they had when they
were winning the Olympia. If you look very
closely, you’ll notice that the basic shape
PHOTOGRAPHY BY PER BERNAL
was there. You could see Ronnie’s baseball
biceps, Haney’s round pecs and Dorian’s low
lats. It may not seem like it at first, but trust
me, it’s already in place. The rest is just what
they added over the years until they had the
finished product. As for details, just like
mass, they come with time. The more work
you put in, the better the end result.
www.musculardevelopment.com December 2008
DID I DO THAT?
When I was a teenager, I ate 2
pounds of potatoes with tons of salt.
Why did I do such a stupid thing? One
day I had a bunch of salt and woke up
all puffy. I figured it wasn’t a bad thing
since it made me look bigger, so like
most youngsters will do, I went over-
board, thinking it would turn me into a
hulking beast overnight. I was so tired
from all the sodium and fluid, I actually
passed out. And no, it didn’t bring me
closer to the Mr. Olympia title.
KNOW-IT-ALLS
One of the worst pitfalls of body-
building is thinking you know every-
thing. Nobody knows it all. Nobody!
There’s always something new to
learn, no matter what level you’re at.
It’s what keeps the sport progressing.
If our base of knowledge stopped in
the 50s or 60s, we’d never have gone
past Steve Reeves. Look where we
are today. Every champion of each
successive era has made improve-
ments over his predecessors. We
never thought you could get better
than Arnold, until Lee Haney came
along. And you couldn’t get any big-
ger than Haney, right? Wrong. Dorian
proved it was possible to take it fur-
ther. And just when it looked like we
hit the ceiling with Dorian, Ronnie
came and blew the damn roof off. The
champions of yesterday were great,
but they wouldn’t be able to stand on
the regional level today. You have to
stay hungry for knowledge to keep
moving forward. If you don’t because
you think you know it all, you’re just
gonna get left behind.
December 2008 www.musculardevelopment.com
SEEING IS BELIEVING
Visualization is a simple tool I’ve
used to great effect since the
beginning of my career (I got the
idea from an article I read years
ago). In the beginning, I saw, in my
mind, what I wanted to look like.
At first the image lacked detail,
kind of fuzzy and undefined, like
the picture you get on an old TV
(the kind where you change chan-
nels by turning the knob). But the
more I kept working at it, the clear-
er it got. Suddenly, it was like
watching a flat plasma screen. I
could literally see each muscle in
high def. The peak on the biceps,
the teardrops over the knees, the
traps flowing into the del-
toids…these images were
ingrained in my brain. I used it
while training, seeing the muscles
growing with each rep. I even set
aside time outside the gym specifi-
cally for this purpose. I visualized
exactly what I would look like,
down to the finest detail. It was
www.fantamag.com
the last thing I saw before going to
bed at night. And I knew it was
possible because it was I, not
somebody else, like the big guy at
the local gym. This was Victor
Martinez after busting his ass in
the gym, eating all the right food,
and getting plenty of rest to grow.
It gave me something concrete to
shoot for. Today, I can’t even imag-
ine training if I didn’t “see” myself
onstage at the next show. Use it!
2009 ARNOLD
I start my official assault on the
Arnold in October. The knee is feel-
ing better every day. The strength
is coming back and I’m getting full
flexion on it. The pumps are return-
ing, too (is there anything sweeter
than a skin-splitting pump?). I feel
absolutely no apprehension during
training. At this point, with all the
work I’ve been doing on it, I’m
more worried about the good knee,
LOL. It’s gonna feel good to get
back in it! 
MD 377
 KAI GREENE

The Predator By Kai Greene

Should I squat all the way down or just go to paral-

lel? Some say yes and others say never go past parallel.
I’m totally confused. Since you have some of the best
legs in the sport right now, I want to know what you
recommend.
There’s only one way to squat: down in the bucket! If my
coach ever caught me doing anything less than a full squat, I’d
never hear the end of it. If you want full development, you
have to use a full range of motion. Luckily, I’ve been doing full
squats since I can remember. It took me endless hours of prac-
tice to get it right, but the results were well worth the effort.
The only time that would not apply is if you’re nursing an
injury. In the case of that unfortunate event, seek proper med-
ical attention and advice. Otherwise, take it all the way down!

PREDATOR BACK ON THE PROWL

It’s my first week back in the gym and the experience
has been an eye opener. After the smoke cleared and the
dust settled, I was left staring at the ceiling, needing assis-
tance just to sit up. It’s amazing how everyday mundane
details, like getting out of bed, take on a whole new mean-
ing when you’re unable to do something as simple as con-
tracting your abs. Laughing was a luxury that I couldn’t
afford to indulge in. Even
sneezing was out of the ques-
tion! So going to the gym for
squats and deadlifts was a full-
blown fantasy. All this from a
mere 2-inch scar (I have new-
found respect for mothers friends can advise against
who’ve undergone a C-sec- overdoing it, but when it’s
tion). It felt like a truck had dri- your body at stake, it’s hard
ven through me. It was hard to to know where to draw the
identify with the person I was line. Today, with the initial
prior to the surgery. Yet, the week under my belt, I don’t
human body has amazing have to obsess on it. I’m no
resiliency. Initially, I thought longer asking, “Is that too
recovery would take much much?” My confidence is
longer, but I’m happy to say back…I’m back!
that it hasn’t. For the most
part, I’m capable of everything I was before, minus the ARNOLD
strength, of course. That will come with time. I’m just CLASSIC 2009
thrilled doing all the things I couldn’t do while mending, like My prep for the Arnold
sitting up, laughing, sneezing and just going to the gym. Classic began the moment I
I was cleared for light training at around week four, but got the dates for the surgery.
another competitor who went through a similar procedure Being laid up in bed itself
PHOTOGRAPHY BY PER BERNAL

suggested I exercise caution and give it another week. It’s was part of the preparation
only natural that we rush back to the very thing that we process; I had to heal so I
hold so dear, but I’m glad I took his advice because that could train. It was my only
first week back wasn’t all that easy. I found myself distract- job at the moment. All of this
ed by the injury. I pulled back for fear of re-injury. Training contributes to 2009. Just
with a mental block like that can get frustrating. The run- keep in mind, Rome wasn’t
ning conversation with my body was, “Should I push for- built in a day.
ward or pull back?” Doctors, trainers, colleagues, and

380 MD www.musculardevelopment.com December 2008

www.fantamag.com
 PLEASE, I WANT TO
STAY ON MY DIET!
Believe it or not, I miss contest dieting! Yes,
you heard me right. I’ll say it again for you nonbe-
lievers, I MISS CONTEST DIETING! Right after
my surgery I was eating only 1 MEAL a day.
That’s suicide for a bodybuilder, but I had no
appetite. My level of activity is essentially zilch so
there’s really no caloric expenditure, hence no
appetite. Truth be told, my body’s probably
thankful for the break, especially my kidneys. All
that protein takes a toll. But that doesn’t ease the
psychological trauma of not eating around the
clock. So you can see why I’m fantasizing about
all those wonderful diet foods.

BEHIND THE SCENES

Some people are under the misconception that
preparing for a show starts the moment you begin
dieting but in reality, it’s far more involved. For
example, when Jay Cutler won his first Olympia in
2006, yes, it was a result of the training and dieting
he did prior to the show, but when you look at the
big picture, it’s clear that his real preparation began
many moons in the past. That one victory was the
culmination of over 20 years of dedication to a sin-
gle craft. It was a result of the time and sacrifices
he made when he was a teenager training in
anonymity at a local gym in Massachusetts. It’s the
result of the preparation that went into capturing
his pro card at the Nationals. It’s the result of the
disappointment he suffered in his many losses to
Ronnie Coleman. When you see a bodybuilder
stand victorious as a show, realize that it’s symbolic
of years and years of devotion to their craft.

REMEMBER WHO YOU ARE!

If you find yourself doubting your own abilities, keep
these few things in mind. They helped me when it
seemed like there was nothing but darkness ahead.
• Change cannot occur in reality unless you’re able to
change the way you perceive yourself in your head.
There was a time when winning the New York Pro was
impossible to conceive. It wasn’t until I believed I could
do it in my mind that it happened in reality.
• When we aspire toward a goal that seems off the
beaten path, there’s a level of discomfort and uncertain-
ty because let’s face it, it’s always easier to follow than
lead. After all, when you attempt something different,
people raise their eyebrows. Even loved ones can say
something that may spark doubt. Do not let yourself be
contaminated by other’s ideas of what is best for you.
Be in control of your own mind. From the cradle to the
grave, there are influences all around you, so safeguard
yourself against such negativity. Cast aside the shackles of destructive thinking. Letting such thoughts seep into your
mind will create doubt and sabotage your best efforts.
• Life is not tomorrow; life isn’t what happens next week or a year from now. It doesn’t start the moment you turn pro
or win the Olympia. Life is now. It’s happening at this very moment. Everything you’ve done and everything you’re doing
for the future makes you who you are in the present. The past is what it was and the future isn’t set in stone. All I really
have is the present, the now. By examining my past and working in the present, I can create my future. My destiny is in
my own hands.

December 2008 www.musculardevelopment.com MD 381

www.fantamag.com
KAI GREENE—The Predator
TEAM UNIVERSE
If anything in this world holds a special place in my heart,
it’s got to be the Team Universe. It’s where I embarked upon
my career and holds nothing but positive memories. Walking
around, talking to people and watching the athletes pursue
their dreams was highly motivational. It’s good to be a part of
something. Congratulations to Tim March, Cassandra Floyd,
Sherlyn Roy, and Nita Marquez on their victories and pro cards.
Kevin Levrone: Very underrated as he had great sweep
and fullness, plus great calves.
Jay Cutler: I first saw him at the Teen Nationals in ’99
(Branch Warren won that show). I’d never seen a teen or
full-grown man much less, with legs so out of this world.
They were unbelievably thick, flared out, and cross-striat-
ed. In fact, there was a time when all he had were legs.

WHEELS OF STEE Dorian Yates: Legs had an odd shape to them but his
As a kid on leg day, I thought of these champions to calves were unreal.
help motivate me to reach my goals.
Rich Gaspari: Didn’t have crazy hamstrings, but his
Tom Platz: A true pioneer; up until that time, legs like quads were separated from the knees all the way up to his
that simply didn’t exist. He opened up a whole new world hips like nobody’s business.
of possibilities.
And who can forget the following leg monsters:
Shawn Ray: I recall an ESPN “American Muscle” clip Paul DeMayo
Jean Pierre Fux
where he’s walking on a lake tossing pebbles in the water. Bertil Fox
It was a revelation for three reasons. Phill Hill
1. From the side, his quads were going in one direction Paul Dillett
and his hamstrings in the other. I didn’t know it was possi- Matt Mendenhall
Tom Prince
ble for a leg to have such dimensions.
Victor Richards
2. I could identify with Shawn because he was shorter Tim Belfort
(unlike Arnold at over 6 feet). John Sherman
3. It was OK for a man to wear spandex. JJ Marsh
Frank Hillebrand

382 MD www.musculardevelopment.com December 2008

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www.fantamag.com
BRANCH WARREN—THE TEXAS TITAN

MASSwithCLASS By Branch Warren

ALREADY BACK
Got the cast off yesterday and boy, do I feel good.
Only three weeks and almost no atrophy! I firmly
believe that training the right side of the body had a big
hand in that. It’ll be another three weeks before I can
train the triceps, so I’ll keep doing what I’ve been doing.

Chest Triceps
Pec Deck Cable Extensions
Delts Dumbbell Extensions
Front and Side Raises Legs
Back Leg Extensions
Dumbbell Rows Smith Squats
One-Arm Lat Pulls Leg Presses
One-Arm Hammer Lying Leg Curls
Strength Seated Leg Curls
Biceps Calves
Dumbbell Curls Standing Calf Raises
Dumbbell Preachers Seated Calf Raises

Everything was one-handed of course— with the

exception of my left biceps and shoulders, which saw
very light action— and nowhere near heavy. I’ve already
started rehabbing the arm with passive motion for about
1 1/2 hours every day. The pain isn’t bad at all compared
with my previous injury. I should be tearing it up by the
end of October. Believe it or not, I’ve been on my diet the
whole time. Since I can’t be as active, it’s important to
eat clean. I still have guest appearances I want to do
later in the year, so no blowing up like a balloon.

PEOPLE WHO MAKE A

DIFFERENCE
My Mother: Taught me morals and values. She is
the source of my inner strength. She’s the strongest
person I know and the glue who holds our family
together. The things she instilled in me when I was a
kid made me the man I am today. Every time I’m
faced with adversity, I thank her for giving me the
strength and courage to meet it head on.
My Wife Trish Made me a better man. When you
have something in your life besides yourself to fight
for, it makes you a better person. We’ve known each
other for years and there’s no other person I can
imagine sharing my life with. She makes everything
better.
Brian Dobson: I wouldn’t be here without him.
PHOTOGRAPHY BY PER BERNAL

He’s one of those people who helps others without

even being asked. He’s a bigger influence on my
career than he realizes. He saw something in me—
something I wasn’t even aware of— from the very
beginning. He took me under his wing and taught
me things I use time and time again to keep moving
in the right direction.

www.musculardevelopment.com December 2008

www.fantamag.com
 I read your leg workout online and it
seems that you do high reps. Is that
better for legs? I want to know
because my legs aren’t exactly stand-
outs, so I was wondering if I should do
the same.
I’ve done both high and low reps for legs
from day one. That’s just the way it was at
Metroflex. It worked so I never questioned
it. Part of that was a sadistic contest I’d have
with my training partners. We went hog wild
on legs because that took the most guts. We
did endless reps, crazy shit like over 50-100.
The goal was to see who would quit first.
There was plenty of puking in the parking
lot during and after the session. After one of
those crazy workouts, I’d be sore for an
entire week. Apart from such insanity, legs
respond well to high reps because they’re
used to a greater workload than just about
any other muscle on your body. They’re the
strongest muscles we have, for both power
and endurance, so it makes sense to train
them heavy and with high reps to exhaust
all the fibers. All the greatest legs in body-
building have done their fair share of heavy
weight, low-rep and high-rep training (this
seems to be true in other sports too, if
you’ve ever seen cyclers or speed skaters).

Sucks about the injury. I know you’ll

come back better. I saw the video inter-
view on MD online and you said you
were gonna train one side of your
body. Wouldn’t that lead to an imbal-
ance? I’m thinking it would be better to
lay off completely. Good luck on a
speedy recovery!
It would over a prolonged period of time,
but for shorter periods it’s actually benefi-
cial. By keeping the nervous system
charged, you indirectly stimulate the inactive
side of your body. Plus, I’m not going heavy.
It’s just enough to keep the blood flowing.
You won’t add size but it will at least keep
the atrophy to a minimum, which is the
main goal. Besides, psychologically, I just
couldn’t bear it. I need to be in there doing
something!

NEW ADDITION TO THE WARREN CLAN

His name’s Maximus and he’s already 80 pounds at just 7 months old. You
may be thinking, “What the @#$??!!” Relax, he’s an American Bulldog. I take
him walking whenever Trish runs at the track. He gets along fine with our
other family member, Olympia (Shih Tzu-Bichon mix). Even though they fight
like brother and sister, he’s real gentle with her (which is good, as she
weighs a whopping 8 pounds!).

December 2008 www.musculardevelopment.com MD 389

www.fantamag.com
 BRANCH WARREN—
THE TEXAS TITAN
TASTY TREATS
One of my favorite places to grab a cheat meal is Steak n’ Shake. If you’re in
the mood for a good, greasy, sloppy burger, look no further. I get two or three
double cheeseburgers with bacon and all that other good stuff piled on, plus a
thick vanilla shake. I like In-N-Out too, but we don’t have ‘em here in Texas.
Trish’s favorite is Taco Bell. That’s some nasty shit! I haven’t had that crap in
over eight years and I’m not planning on breaking that streak anytime soon.

THICK OR THIN
Give me New York-style pizza any day of the week. Lots of sauce and cheese.
You can’t go wrong with double cheese, mushroom, pepperoni, beef and olives.

NO MAN IS AN ISLAND
One pitfall I’d like to see young athletes avoid is becoming too self-
absorbed. On the surface, bodybuilding is a selfish sport. It’s all about my
training, my eating, and my recuperation. But in reality, nobody can do it all
by themselves. It takes the support of others to make it. Becoming self-
absorbed to the point where it hurts your relationships is counterproductive
to real success. There’s more to all this than just you and bodybuilding. It’s
the people in your life that matter.
Thank you to all the people who sent me their prayers and good thoughts. I
got hundreds of e-mails wishing me a speedy return. Positive energy like that
makes a big difference when you’re facing a tough situation. The support I
receive on a daily basis gives me the strength to face any obstacle. If it weren’t
for the fans I wouldn’t have a career. Hell, we wouldn’t have a sport! A big,
heaping serving of gratitude to MuscleTech for being in my corner to support
me through this. I can say with all honesty that they’re one of the best compa-
nies I’ve ever been with.
Be on the lookout for the Ghast Clothing ad, CHECK OU
T

which should be out by the time you read this.  usculardevelopm ent.com
m FOR COMPLET
E
!
COVERAGE
CONTEST

390 MD www.musculardevelopment.com December 2008

www.fantamag.com
 LEE PRIEST
Confirmed!
Biceps Injury Update
As I write this in early September, my biceps is doing
OK. I really should clarify something. It’s not my biceps
that was hurt; it’s actually the tendon that holds the
biceps up near the front delt— that tendon snapped.
There’s a little pain now and then, but I’m working
around it as best I can. Surgery was presented to me as
an option right away. But if I get the operation, they will
have to put a screw through a bone to reattach it, then I
would have to have that arm in a sling for two months
while the whole thing heals up. The rehab with a physi-
cal therapist following the surgery would take about
McCain Or Obama?
Who would I vote for if I was still in the USA and had
become a citizen (never did)? Neither! All these politi-
cians are so full of shit. They have all these great
speeches and commercials and promise this and that.
They will cut taxes, fix the economy, fix health care, edu-
cation, Social Security, blah blah fucking blah. Once they
get into office it’s a different story. Let’s not even talk
about the money wasted on campaigning. They could all
get on talk shows and news shows for free to spread
their message. But they waste tens of millions of dollars
on TV ads, rallies, dinners, etc. They hold fundraisers to
get more money to keep campaigning. And what do a lot
of the ads do? They just bash the other guy and try to
make him look like a terrible person.
Meanwhile, the money spent on all these campaigns
could easily accomplish many of the promises these bas-
tards make about education and health care that they
never keep! Why not tell the truth? Why not just be who
you really are instead of creating this godlike image of
yourself as a savior for America? They all have massive
394 MD
www.fantamag.com
By Lee Priest
three months, I was told. If I did all that, there is
absolutely no way I would be able to compete again
until the late spring shows in May. I’ve been away from
the stage long enough already, so waiting a few more
months to compete is ridiculous. I need to compete in
the early spring shows, so no surgery for me at this
time. It’s an option I might consider again once I have
done a couple contests, but until then I am holding off
on it. I am already doing some light back and biceps
training again and slowly adding weight, week by week.
I’m feeling it out and being very careful not to overdo
anything.
Not A Hop, Skip And A Jump
Just so you get an idea of what the travel-
ing situation is and don’t think I’m a big baby,
listen to what it takes for me to get to Las
Vegas. It’s a 14-hour flight from Sydney to LAX.
But, I have to fly to Sydney first which is an
hour flight for me. I need to be there an hour
before, then another 2 hours before the flight
that leaves Sydney. Then…the 14 hours to
LAX, then LAX to Las Vegas. With airport
waiting, flights and layovers, I would say it’s
about 24 hours total to get from here to there.
Plus, when you get there it’s still the same day
because of the time change (Sydney is 17 hours
ahead of PST). So I leave home Wednesday at
11 a.m. to get to the USA at 8 a.m. Then I’m up
all day. So normally I go about 48 hours without
sleep in this situation, as I have never been
able to sleep well on planes. Who do you know
who looks and feels great after that?
teams of speechwriters and public relations people. If these
candidates can’t just be themselves and talk from the
heart, why should you even listen to a carefully crafted
word they say? America needs someone who really speaks
for them, not some rich upper-class tool who is out of touch
with the real country out there beyond his mansion walls. I
still laugh when I think about Bush telling us it was OK to
fly again after 9/11. Yeah, easy for you to say. You fly on Air
Force One and have the best security mankind can offer.
Politics is just fucked up in general. Whatever happened to
“We the People?” In the old days, when people were fed
up with the way things were going, they would stand
together and there would be a revolution. Now people sim-
PHOTOGRAPHY BY PER BERNAL
ply complain and don’t do a damn thing. What if everyone
decided to stop buying gas? Do you think they would still
be able to charge four bucks a gallon for it then? You don’t
like high taxes? What if everyone stopped paying taxes?
They couldn’t go after the whole country. Like they said in
the movie “V for Vendetta”— the people should not fear
the government. The government should fear the people.
www.musculardevelopment.com December 2008
 A 202 Class At The Mr. Olympia?
Now that the 202 class is starting to catch on, there have been some discussions about
whether it might be possible to bring back weight classes at the Mr. Olympia like they
had for a few years in the ‘70s (remember Arnold and Franco going for the overall at
the end of “Pumping Iron?”). I think it’s a silly idea. If you’re going to have an
overall comparison and winner anyway, why bother having separate classes?
The smaller guy will be more ripped, have better lines, and be more com-
plete…and get beat by a big guy who is lacking symmetry, definition and some-
times whole body parts. But he still wins because he’s bigger. We’ve seen it
many times now. There was an era where men under 200 pounds could be Mr.
Olympia. Franco won twice, Zane won three times, and Dickerson and Bannout
each won the O against much bigger, heavier men. Sadly, those days are over.
That’s “progress” for ya! I’m glad to see the 202 as a separate entity, because it
gives the smaller guys a real chance to be seen and to compete on a fair level. And
you might see me in one of those lineups in a few months.

The Beijing Olympics: About As Drug-Free As Rock Stars In The ‘70s

I watched a lot of the Olympics toward the end of the
summer. I don’t have a favorite event, but I thought that
Phelps guy is one hell of a swimmer. When you watch him
it looks like they have sped up the tape or something! I
was not surprised at all at the controversy over the
Jamaican sprinters allegedly being on steroids. In my esti-
mation, they were all using. Those of us who have been
around a while and know what’s going on can see with our
own eyes the difference between athletes who do and
don’t use steroids. I find it an insult to my intelligence (not
that I am a genius) when these team doctors try and come
up with ridiculous explanations. I remember one Olympics
where all the Chinese swimmers failed and they had been
trying to make us believe it was some silkworm poop that
made their team suddenly dominate the world. The
Jamaicans were talking about wild yams. If I had to guess,
I would say that at least 70 percent of all the athletes in
this most recent Olympics were using. But who cares? If it
were only a few people, they would be cheaters. If every-
one is using drugs, then no one is really cheating. I think it
would be interesting to have an Olympics where all the
men and women were truly drug-free for life. I doubt the
ratings would be very high, and you sure as hell wouldn’t
be seeing records being broken like crazy the way they
seem to these days. So the fans are hypocrites. You can’t
say you want the athletes to be clean and still want to see
performances that are only attainable with chemical assis-
tance. It reminds me of the time they tested the Mr.
Olympia for steroids back in 1990. People had been
demanding that the IFBB test the guys, then what did they
do? They all bitched about how crappy the guys looked
that year! Idiots, you can’t have it both ways.

December 2008 www.musculardevelopment.com MD 395

www.fantamag.com
LEE PRIEST—Confirmed!
My Comeback— Sorry Yankees,
But This One’s For Oz!
A lot of people want me to make the Arnold Classic
my big comeback show. I agree that it would be nice.
It’s a show I have always enjoyed being part of, and
it’s just as big as the Mr. Olympia as far as a lot of
people in the industry are concerned. But I am defi-
nitely doing the Australian Grand Prix, which is just
a week later. For me to make the long trip over to
Ohio and then come back here to Australia would
suck. Being on a plane for that long is miserable, and
almost everybody ends up holding water and being
exhausted. Right now the plan is to start here in
Australia and then travel from then on. As I have also
said before, I have had a very loyal following in Australia
for many years and they haven’t seen much of me. Making
this show my comeback is also my way of saying thanks for
standing by me all this time.

My Vow Of Chastity! that…sex and relation-

For those of you who read
that column a couple of months
ago about my sexcapades and
think I must live the life of a
porn star, prepare to be disap-
pointed. I haven’t even been on
one date since I moved back
here in late June. After my last
girlfriend Cammie, I haven’t
even felt like dating. “Yeah, but
you must be hooking up, right?”
you ask. Nope. Having sex just
to have sex isn’t fun for me.
Maybe when I was younger it
was. Shit, listen to me, I sound
like an old man and I just turned
36 in July! Don’t get me wrong. I
still look around and I might flirt
with women here and there, but
I can’t be bothered to get into all
ships and all the crap
that comes along with it,
at least not right now.
I’ve had plenty of opportu-
nities and I still find women
very enticing (sorry for any of
my gay fans who were starting
to get their hopes up, as I am
still playing for the same team
as always). I’m still getting set-
tled in here and trying to focus
on getting my career back to
where it was a couple years ago
when I was a top-level man in
the IFBB. When I feel like dating
again, I will let you all know—
especially if you happen to be a
beautiful woman in my area! For
now, the Priest remains chaste
and pure.

My New Gig With BodyRipped

I will start doing appearances for my new sponsor Body
Ripped this month here in Australia. So far I love their prod-
uct line. The protein tastes great. I use Tri Power before
workouts and definitely feel the difference. Muscleplex
Reloaded is excellent to have during and after workouts. Go
to www.bodyripped.com.au to check them out. And I believe
that soon you will be able to buy them in the USA, too.

How The Holden Maloo Is Holdin’ Up

I am also loving the Holden Maloo sport truck that Body
Ripped gave me. I’m not even thinking about my next vehicle,
which is rare for me. Although I wouldn’t mind having an Aston
Martin DB9 or DB8. Christmas is coming, you know…maybe Santa
will be feeling generous! Gas is about $1.49-$1.69 a liter here. There
are roughly four liters in a gallon; all I know is that it costs me
between $92-$106 to fill up the tank in the Maloo. So trust me, gas
prices suck everywhere these days.

396 MD www.musculardevelopment.com December 2008

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LEE PRIEST—Confirmed!
STUPID QUESTION of the Month!
Is it true that having sex makes you weaker, at
least temporarily? Athletes in boxing and football
were told to abstain before big fights or games.
Should bodybuilders abstain from having sex before
training, or before a contest?
No, that’s such a bunch of shit. I bet the guy who thought
that gem up was some loser who couldn’t get laid and was
trying to keep jocks from having sex. I can personally say
that I have had sex just before working
out many times and I felt fine. I was just
as strong as always. Remember that
your mind is the most powerful factor in
anything you do. So if you have it in your
head that having sex makes you weak, I
guarantee you will have a shitty workout
after getting down and dirty. That being
said, sometimes after sex you do just
want to relax and lie there. There’s that
old cliché about women wanting to cud-
dle and talk right after climaxing while
guys just want to roll over and go to
sleep, which is based in biological fact.
Ejaculating does have a muscle-relaxant
effect on men. I find that if I get up and
have a quick shower before heading to
the gym, I get my energy and alertness
right back and I’m ready to train. I think
the best time to have sex would be right
398 MD
www.fantamag.com
before competing. You would be all pumped and vascular,
and you wouldn’t be nervous because shooting that big load
just took all your stress away. I have thought about working
it so that I could fuck right before going onstage, but there’s
usually no practical way to do it at a contest with all the peo-
ple running about and shouting out names and orders.
Finally, I think it’s only fair to say that I could see one real
benefit of abstaining from sex. It would definitely increase
your aggression, which would come in handy for anyone
who has a tough time generating proper
intensity during workouts. If you’ve ever
been to a nightclub when it closes,
nobody is as hostile and aggressive as all
the single young guys, horny and sexual-
ly frustrated because they failed to hook
up. Those are the assholes starting fights
in the parking lot. At least this is what I
have heard. I have never been into the
nightclub scene, even though I have had
friends who were. Not having sex could
possibly offer an advantage if you need
to be angrier (again, not me…I don’t
need to be enraged to train hard), but
having sex will not detract from your
workouts. 
Got a question for Lee, preferably a really
stupid one? E-mail it to him at edi-
tor@musculardevelopment.com and you could
see it answered right here in MD!
www.musculardevelopment.com December 2008
 TELLING IT LIKE IT IS
By Shawn Ray
ShawnRay
Turning Muscles
Into Money
S
o you climb up the ranks of the
bodybuilding ladder from the
local, city, state and national
level of the national physique com-
mittee to find yourself on the
receiving end of an International
Federation of Body Building pro
card. Now what?
Far too often, have I seen ama-
teur bodybuilders coming up the
ranks of the NPC with fire in their eyes
to take the big league by storm only to
fade out when the going gets tough
and the callouts stop coming.
Famously, their next move is to get a
real job or basically throw in the towel
due to lack of funds to proceed. Many
questions begin to pop into the mind
of the new professional on the scene
that weren’t there a year ago. One
minute the athlete is the toast of the
town and champion of the NPC; the
next year he is a like a pace car on the
racetrack taking up space in the IFBB.
Some soon realize things can only get
worse, while others may feel they were
born for moments such as these.
Personally speaking, I walked down
this road as well. I was a former
California state champion and later
received my pro card by way of win-
ning the overall NPC National title and
was supposed to barnstorm the pro
ranks and pick up where I’d left off as
an amateur. Sadly, that wasn’t the case
at all. In May of 1988, I would walk into
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www.fantamag.com
my pro debut in New York City at the
Night of Champions for a rematch
against the heavyweight class winner
I’d beaten months prior (Phil Hill) to test
my wares against seasoned pro veter-
ans like Bob Paris, Albert Beckles and
Robby Robinson. Now remember, I
won the Nationals and was plastered
on the pages and covers of numerous
magazines and had a pro contract with
Joe Weider for a massive amount of
money: $12,000 per/year or $1,000
per/month! I was the toast of the town,
face of the future and the “golden boy”
of sorts on paper, but all that would be
put to the test when I hit the stage.
When the curtain came down, I
found myself in fourth place, barely
qualifying for the Mr. Olympia later in
September to be held in Los Angeles. I
was suddenly a man on an island, fail-
ing to live up to the “HYPE.” As a per-
son, I felt like a failure, I’d let everyone
down, got beat by guys I was sup-
posed to beat and worse yet, I didn’t
have the answers as to why I wasn’t
peaked like I had been many times in
the past. More questions than answers
made me want to disappear and throw
in the towel. I was a college student
barely making enough money to pay
for my car and apartment, but I knew
to keep things going and turn things
around I would have to test the waters
again to see if there was something I
could salvage from this beating.
After recovering from my New York
December 2008
 Shawn Ray—Telling It Like It Is
meltdown, I met with the “Master
Blaster” Joe Weider at his office in
Woodland Hills, California. A meeting
that would change my perspective of
what it was I was actually embarking
on in the world of professional body-
building as a business. I remember
like it was yesterday. I came back with
a check for $2,000 after the Night of
Champions and noticed that com-
bined with my monthly check of
$1,000 I’d made $3,000 for the month
of May, which meant I’d have some
spare change to eat out, buy some
new clothes and pay a few bills that
month, but Joe saw it differently. I
was asked one question by the Master
Blaster. He said, “Shawn, what do you
want out of this sport? Fortune, fame,
publicity, what?” Well, heck, I didn’t
know what I wanted. I was 22 years
old sitting across from an icon in our
industry. I felt like I’d already died and
gone to heaven! “This, Joe,” I said.
“This is what I’d dreamt about when I
began my career, sitting across the
table from you one day in your office
and talking to you. Tell me what I need
to do to get the maximum out of my
efforts in the sport.”
Joe, ever the wise one, turned to
me and said, “Shawn, why didn’t
you win in New York?” I remember
rambling on about moving out on
my own, going to college and travel-
ing the world making appearances
I’d never had to do before I won the
Nationals, which left me with little
time to peak like I usually did in the
past. Joe looked at me and said,
“Out of all the guys I have seen and
sponsored the last few years,
Shawn, you’re the one with the most
potential to make good money and
have a great career!”
OK, I thought to myself, can you
call my parents and repeat that to
them, because they think I’m crazy!
The consummate businessman, Joe
reiterated to me that I would probably
lose more shows than I’d win as a
professional because of my overall
size, however, I had a “look” the
world would fall in love with, which
would help make me decent money
from this business if I didn’t ruin my
physique by trying to look like some-
one other than Shawn Ray. WOW!
Well that’s easy, I recall thinking.
402 MD
He reminded me that no one polar-
izes toward a loser. Huh? The attrac-
tion to a professional bodybuilder is
whether or not the bodybuilder has
more than just a great body, he said.
Very few professional bodybuilders
have it all— the ability to win and
lose while keeping the sport in per-
spective, knowing that on any given
day one or the other will happen. Joe
reminded me it’s what happens after
the contest that separates a body-
builder from a champion! Within 1
hour I was standing in front of one of
Joe’s photographers in a studio get-
ting lessons on posing, captured on
film for later review and analysis.
“Shawn,” Joe said, “if you’re
smart which I know you are, you will
realize that if you do everything it
takes to win and don’t, there is noth-
ing to be sad about, nothing to regret
and nothing to be embarrassed over.
All of these things constantly get in
the way of the business side of a
bodybuilder’s career and inhibits him
from capitalizing on his hard work
and the effort it takes to chisel the
body into a work of art. Some guys
train for months and years to get into
great shape, then when things don’t
go their way onstage they walk off
and eat everything in sight for about
a week or two and then realize they
didn’t take pictures when they were
at their best, they didn’t answer their
phones when it was time to take pic-
tures before or after the contest, then
they’d simply would wallow in self-
pity because they didn’t win onstage.
We are going to make sure this does-
n’t happen with you.”
Several months later, I’d go on to
compete in my first Mr. Olympia,
where I landed in 13th place out of 20
of the world’s best-built men, one day
rd
after my 23 birthday. I didn’t have the
time to properly correct the changes in
my physique to be as competitive as
I’d hoped to be due to my pre-booked
travel schedule leading into the show.
The one thing I did manage to do that
year was beat a few cagey veterans of
the pro stage: Robby Robinson, Albert
Beckles, Eduardo Kawak! However,
that would be but a small victory of
sorts while in the grand scheme of
things, the business side of what I was
about was just beginning to take flight.
www.musculardevelopment.com
www.fantamag.com
I spent the next two weeks in front of
cameras, taking photos for every mag-
azine possible to get my name and
face out there. This proved to be
invaluable, like Joe had forecast for
me earlier. Unbeknownst to me at the
time, all the photos I was taking here
in the United States were being sent
out to all the countries around the
world, making me a celebrity! The fall-
out from these pictures coming to
light thrust my persona into one of
great demand worldwide! By January
of 1989, I was jet-setting across the
globe, guest-posing and doing semi-
nars for the beloved fans of our sport
and bringing back bucket loads of
money from the appearance fees,
photo and poster sales, T-shirts and
autograph signing sessions; it was
crazy! My training articles were being
published and revered by fitness
enthusiasts as well as future hopefuls
coming up in our industry and what
seemed like overnight, I was brokering
deals with equipment companies, gym
franchises, clothing manufacturers,
television commentary, product
endorsements— you name it!
I was no longer living paycheck to
paycheck. I was having problems find-
ing tax write-offs instead. When things
slowed down a bit and it was time to
get back to the business of bodybuild-
ing, I realized I would have to put up or
shut up onstage to not only redeem
myself in the eyes of my fans, but also
prove to myself that I belonged with
the best of the best! I made the pilgrim-
age back to Weider Wonderland a
changed person, from a boy to a full-
grown man. Upon meeting Mr. Weider
this time, he greeted me like one of his
children coming home from college. He
was very proud of me and what had
transpired since our last meeting; the
diversity of photos taken and the
demand that was created for more fan-
tastic photos was overwhelming. I
never thought that one photo could last
a lifetime…even when the show was
over. Joe pressed upon me the need to
be as prepared as I could be every time
I stepped onstage, leaving nothing to
chance in my preparation. “Don’t
chance the dollar bill,” he would
emphasize to me. “The money will
come from what you put out in the
gym and what you manage to do with
December 2008
 Shawn Ray—
Telling It Like It Is
yourself as a product.” Bingo! It was
the word “product” that I would
remember the rest of my career and I
would sell it every time I got the chance
to so that my efforts onstage would be
rewarded in some fashion off of it.
Never again in my 14-year career
would I finish out of the top five of the
Mr. Olympia contest! I made certain
that before anything else in my life as a
professional bodybuilder that the busi-
ness of training, proper rest and nutri-
tion would come first above all else so
as to be the best I could be, making it
virtually impossible for me to feel bad
about myself or my efforts onstage
ever again. I approached each contest I
entered as one I knew deep in my heart
that I could win because of my prepara-
tion. Regardless of the outcome, my
efforts in the process of getting to the
stage would bring me great satisfaction
knowing there would be nothing else I
could add or subtract from to make me
better on contest day. When the dust
cleared year after year, I’d look around
to see that decade after decade I was
snuffing out bigger guys. I took on all
comers with the attitude that if you did-
n’t beat me in the gym and prepara-
tion, you won’t beat me here onstage
simply because you’re bigger than me.
Nine times out of 10, I was David
against Goliath and I’d have it no other
way. I carried the banner for the smaller
guys, representing hundreds of thou-
sands of dreams of individuals who
longed to be where I was. I carried the
torch for smaller, symmetrical guys in
an industry full of mass monsters.
In the end, I came to realize that the
only battle I could control winning was
the one waged in the daily grind in the
gym. Pushing my body to limits I never
knew existed in hopes of cashing in
down the road, I paid a heavy price
with regard to sacrificing the simple
pleasures of being a socialite. No surf-
ing, skiing, hanging out with the boys
or serious girlfriends. It would be me
against me, day after day, year after
year pursuing the impossible dream of
winning a Sandow trophy of which, in
the sport’s 43-year history of the Mr.
Olympia, only 11 men have managed
to win at least once. In hindsight, I
remember Joe trying to explain to me
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www.fantamag.com
the importance of building relation-
ships, capitalizing on being responsi-
ble, available and being on time to
meetings and such. He impressed upon
me the idea of becoming my own man,
developing myself into a businessman,
becoming all things to everybody.
Creating opportunity is as important as
being a great athlete. With those words
I developed myself into a producer of
videos/DVDs, contest promoter, master
of ceremonies, color commentator,
seminar arranger…all while being a
professional competitor!
Looking back, it is easy to see why
Joe Weider became the entrepreneur
he was. His early influence has helped
me understand the business of cashing
in on bodybuilding and retiring into the
IFBB Hall of Fame. The road I have trav-
eled down has led me here to Muscular
Development. Steve Blechman, clearly
a visionary in our sport, has embraced
what I have contributed to the industry
and allowed me the platform to give
back and share with his readers. The
similarities between the two are eerie
from the standpoint that both men are
self-made firecrackers and icons in the
sport, with a passion beyond explana-
tion for the athletes and the sport’s
well-being. My career, my travels and
experience both on and off the stage
were set up for this place and time here
at MD. As a living testament to follow-
ing up on a dream of climbing the lad-
der of success, embracing the fruits of
my labor, I encourage everyone to look
beyond the stage and their perfor-
mance on it by understanding the
value of a good photo and the impor-
tance of being a good sport. The doors
that close to you onstage in defeat will
be the ones waiting for you to open
again when you handle the business of
bodybuilding in the gym! Don’t let the
contest results determine how high
you can soar. When the dust settles, the
winds of change will take you places
down the road you don’t even see at
the moment. As a gladiator centuries
ago once said, “What we do in life,
echos in eternity!” Dreams don’t end
on the stage; it’s where they begin. 
Strength & Honor,
Shawn
December 2008
 BRANDEN RAY
Road tothe USAs
My mission has already begun this
off-season. I’ve been hitting back twice
a week to really bring it up, specifically
my traps and rhomboids. My coach
wants me to focus on developing what
he calls a “turtle back.” A perfect exam-
ple of this was when I was backstage
and noticed the back developments of
heavyweight Lee Banks and mid-
dleweight Scott Turner. Their backs
were what LonnieTeper would
describe as “filthy!” Then I noticed the
back development of David Henry
while doing my photo shoot at Gold’s
on Flamingo. Every single muscle was
etched out to precision.
I got the blueprint of my back work-
out from the “Pro Creator,” who
advised me to train back after a rest
day so that I can hit it hard. His pro-
gram is INTENSE and definitely will
have you walking out of the gym sore.
There’s no greater feeling than waking
up the next morning still feeling a
pump from the day before.This was
going to be an incredible off-season,
where I’m already seeing results. One
of the main reasons is because I’m
406 MD
being pushed like never before by my
new training partner, Big Sean Allan
(BSA)!
Sean and I had a mutual respect for
each other going into the USAs. When
I met him it was like a saying that we
use back on the streets in Brooklyn:
“real recognizes real.” We both recog-
nized that we share a common goal
and set it off by training legs together
in our very first workout. It’s good to
have a training partner who can push
you beyond your limits. I passed out
on the floor after a set of heavy squats
in the rack and BSA motivated me to
get up in his own way: “Get up and
stop acting like a bitch!”
He quickly gained respect in the
gym in DC. Can you believe that some-
one was actually bold enough to test a
6’4” 300-pound BSA? One day, during
our chest workout, this metrosexual-
looking guy with streaks in his hair,
orange swimming trunks and flip-flops
(yes, flip-flops in the gym!) tried to
push BSA, but Sean showed in the end
how focused he is. We just wrapped
up 4 sets of incline presses and were
www.musculardevelopment.com
www.fantamag.com
By Branden Ray
moving on to our second movement
of incline dumbbell flyes. There was
only a flat bench available, however,
our metro, fake-me-out bodybuilder
had the adjustable incline bench low-
ered for flat bench skull-crushers.
It only made sense that he would
switch with us since we needed the
only incline bench left, but after I asked
nicely, he replied, “NO!” OK, so I try to
explain to him that Sean is prepping
for a competition but he didn’t want to
hear it, because he didn’t want to ruin
his superset of chest and tri’s (dumb-
ass). I was trying my best to keep my
cool.Then BSA walks over and the guy
says, “What, just because you’re big
I’m supposed to be scared?” I saw that
guy’s life flash before me. However, a
mature BSA didn’t shift the furniture in
his mouth despite the punk trying to
provoke him to. He left it alone and
when the guy saw that we were ignor-
ing him, he moved on. I wanted to see
the k.o. but was happy that my dude
left it alone. He said that he’s too
focused to do anything dumb. On that
note, look out super-heavies in ATL!
PHOTO BY PER BERNAL
December 2008

Where’s Lockett?
As I read the message boards
online, I always see one common
question, “Where’s Michael Lockett?”
I’ll answer that question for the curi-
ous. Michael Lockett spent a little
time in Jamaica with his extended
family and is now back in the States,
hungry to get back on the stage. In
fact, he will be moving to DC soon to
tear up the gym with BSA and me.
Now, is he natural? He is an extreme-
ly gifted athlete (he was a boxer
before bodybuilding), and is
extremely devoted to his religion.
Every conversation that I have with
Mike, I remind him that the only rea-
son why people hate is because 1)
they can’t fathom how any individual
can achieve what they work so hard
for so effortlessly and 2) because of
that, some develop a little jealousy.
He’s actually oblivious to what’s on
the boards and that’s a good thing.
So often I see malicious Internet
attacks on my fellow bodybuilders.
Everyone is entitled to his opinion,
and we do subject ourselves to both
positive and negative criticism the
moment we walk onstage. However,
the pride that one feels within when
you reach the goal of completing a
diet, the knowledge gained with
every win or loss, and the cama-
raderie and respect won by your fel-
low competitors backstage far out-
weigh any negative thing said on the
Internet. I was taught at a young age
that the happiness within is the hap-
piness that counts the most in the
end.
December 2008 www.musculardevelopment.com
My Most Embarrassing
Moment……..
So Romano [John] comes back-
stage and is taking pics of me right
before I walked out at the USAs. The
incredible Kim Klein is lining us up.
I can hear the crowd and man, I was
pumped. From the side of the stage,
www.fantamag.com
I can see Dexter Jackson sitting
right beside Jim Manion. This is it. I
waited a whole year for this. I
walked up the three steps to the
stage and all of a sudden my num-
ber falls off…and rolls to the back of
the stage. I try to play it cool but in
my mind I was like: WTF?
I glanced from the corner of my
eyes and can see Flex Wheeler and
Shawn Ray’s eyes following my
number that’s rolling away. Doh! I
tried to play it cool and snatched it
up like Jeter starting a 6-4-3 double
play and put it on as fast as I could.
I ended up poking myself several
times. By the time I finished manda-
tories, blood was dripping from my
waist and down my leg. I’ll never
forget that moment because when I
put my leg back for my rear double
biceps, it felt like someone threw a
dart at my ass…not good.
The Schmo And
The Bodybuilder
Being a new blood in this sport,
I’ve realized that I was a little wet
behind the ears when it came to the
“schmoeism” that exists in this
industry. I have received some
requests that were um, a little over
the top. I don’t mind doing photo
shoots at all, especially with Per
Bernal. Per has an uncanny expertise
in lighting and shading that gives the
most hardcore shot of an incredible
bodybuilder like Branch Warren an
artistic and aesthetic appeal.
However, you have some “photogra-
phers” who have ulterior motives.
Warning to all my fellow new
bloods in the sport: do your home-
work on a photographer. There are
many incredible photographers, but
there are others who look to exploit
the bodybuilder to satisfy a fetish.
Bodybuilding doesn’t last forever.
You can go from being a hardcore
competitor to the governor of
California. Anything is possible. The
last thing that you want to do is ruin
your future with some bad pics and a
couple $100 in your pocket. This is a
niche sport that an individual can
capitalize on, but it’s not worth sell-
ing your soul. With the amount of
incredible young talent out there
(including myself…I had to throw
that in there), we will make sure that
this sport and lifestyle receive the
respect that it deserves. 
MD 407
 DENNIS WOLF— THE PEOPLE’S CHOICE
The Big Bad WOLF
High Protein = Wrecked Kidneys?
Is 330 grams of protein a day for a 210-pound per-
son too much? I was advised that if I continue eating
such a high-protein diet, in the long run I would dam-
age my kidneys…although I do drink a gallon of
water a day. What do you think?
I have had people try to tell me that I was hurting my
kidneys by eating so much protein many times. Even doc-
tors have said this. Yet every time I go and have my blood
work done, my tests show that my kidneys are functioning
perfectly well. If you ever ask anyone for evidence about a
high-protein diet being dangerous to the kidneys, they
won’t have any. The only people who have to worry
about problems like this are those who already
suffer from some type of kidney disease,
because they have impaired renal function. So
let’s forget about that and talk about how much
protein you should be eating as a bodybuilder. I
feel that it’s best to have periods of very hard
training that last about 12-16 weeks, then back off
and take it a little easier for four to six weeks. You
still train during the easy phase, but you
don’t go as heavy and you don’t push the
intensity all the way up. This lets the
body fully heal and recover so
you can go back into the more
intense period and gain more
muscle. When you are in the
intense phase, your protein
should be about 1.5 grams per
pound. For you, that would be
315 grams, so you are pretty
close now. I don’t think you
need to go any higher than
that, especially if you are eating
at least a moderate amount of
complex carbohydrates. Carbs are
protein-sparing. When you are taking
it a little easier, back off on the protein too
and go down to a gram per pound, or 210
for you. You should probably back off a lit-
tle on the carbs, too, or else you might
find yourself gaining unwanted body fat.
Big fan of yours here in England. I
am 20 years old, 5’8” and 175
pounds, with very low body fat. I
have been training for a year and
have already gained 20 pounds, so I
am very excited about getting bigger
and bigger. I was wondering if you
could advise me on a basic mass-gain-
ing routine, with the simple goal being
hypertrophy. I am also wondering
410 MD
www.fantamag.com
By Dennis Wolf
whether I should get my strength to a 300-pound
bench press, 400-pound squat and 500-pound dead-
lift on a powerlifting-type of routine before I train
like a bodybuilder. Out of curiosity, at what age did
you achieve those numbers and was it on a body-
building routine or did you train more like a power-
lifter when you were younger?
I would not say that I trained like a powerlifter when I
was starting out, although getting stronger was definitely
something I was constantly trying to accomplish. I don’t
think that when you train for pure strength and do super
heavy weights for just a couple reps, you can gain much
mass, only strength. Another thing to consider about hav-
ing to hit those numbers you mentioned is that most peo-
ple are much stronger on one or two of those three
powerlifts than they are the other. So maybe you can
bench press 300 right now, but it takes you three more
years to get a 400-pound squat and a 500-pound
deadlift…or, what if you are just really bad at one, like
the deadlift, and it takes you 10 years to be able to pull
500? That whole time, you can’t train like a body-
builder yet! It’s just silly if you stop and think
about it. I would get on a good,
basic bodybuilding routine where
you just pick a different exercise
for each muscle group, such as
the flat barbell bench press or
incline dumbbell press for
chest, and do 4 sets of 8
reps. Do the same thing
with smaller muscle
groups like the biceps, but
only do 3 sets. I would
train each muscle group
every four to six days like
this for about a year before
starting to make your routines
more complicated. As long as you
use all basic movements (no machines
or cables yet) and rotate them around,
this type of routine will work very
well. Also, make certain you take
at least two full rest days off from
weights a week. For your train-
ing to pay off with muscle gain,
you also must eat plenty of
PHOTOGRAPHY BY PER BERNAL
good calories. At your size, I
think you should aim for
about 3,000 calories a day
with around 225 grams of pro-
tein, 300 grams of carbs and 40
grams of healthy fats. I bet
you will grow very well if you
follow this advice.
www.musculardevelopment.com December 2008
 Am I Giant-Set
Junkie?
There is some wrong
information going around
that I train all the time in
giant-set style like Milos
Sarcev has a lot of top pros
do at his gym in Fullerton,
California. The truth is that
I only did this for two
weeks right before the 2007
Mr. Olympia. It was defi-
nitely something different
for my muscles and I think
it gave me a nice little kick
in that short time. But I
would NEVER train like this
all the time. I couldn’t build
size using all giant sets, so I
do my own workout, which
is pretty much all heavy
straight sets. Here is an
example of what I did with
Milos for back:
Lat pulldowns to the neck
Lat pulldowns to the chest
Chin-ups
Narrow-grip lat pulldowns
Seated cable rows
Pulldowns behind the back
December 2008 www.musculardevelopment.com
www.fantamag.com
I would do this circuit four
times, getting about 10-12
reps on each set. No breaks
in between the exercises.
After a very short rest and
drinking a shake, I would do
this giant set:
Deadlifts
Barbell rows
One-arm dumbbell rows
T-bar rows (free-standing)
T-bar rows (the one with
the pad on your chest)
Hammer Strength
puldowns
Reverse-grip barbell rows
This was also done four
times. I can tell you that I got
amazing pumps, but the
weights I was using were not
very heavy at all, especially by
the time I was doing the cir-
cuit for the third or fourth
time. You can try this type of
workout every once in a while
for something new, but it’s not
what I would recommend to
anybody whose main goal is
adding muscle mass.
MD 411
Dennis Wolf— The People’s Choice
Recap Beijing
I watched a lot of the Summer Olympics from Beijing. It’s always fun to watch the
very best athletes in the world in their chosen sport. My favorite events were the
100- and 200-meter runs, basketball and the weightlifting. Those guys are so strong
for their size! Of course, it’s a totally different type of lifting that they do, all power
and speed. I caught a few of the swimming races where the USA’s Michael Phelps
won. I think that man must have a seal or a shark in his family tree somewhere.
While I was watching, I was thinking how cool it would be for bodybuilding to be in
the Olympics, but it would never happen. If Ben Weider couldn’t get us in
there after trying for 50 years, nobody can.

Jay Retiring To Make Little Mr. Olympias?

I read in one magazine that supposedly Jay Cutler will retire after this
year because his wife wants to start a family. One day we all have to
make the decision to leave the sport, and he has definitely had an
incredibly successful career since he turned pro 12 years ago. If he does
leave, that would mean next year would be my biggest chance to win
the Mr. Olympia yet. My wife and I talk about having a child together
one day (she already has a daughter, that’s my step-daughter), but now
is not a good time. I am just too busy travelling all the time. If and when I
have a child, I want to be there every day for him or her like a good dad
should. It’s great to be out making money to support your kid so he or she
can have nice things, but nothing takes the place of simply spending time
together and showing your love. At least, that’s what I think.

Stupid Conversations I Have With People

Q. How much can you lift?
A. What do you mean? I do many different exercises and I lift
different amounts for them all.
Q. Um, you know, the bench press.
A. About 150 pounds.
Q. Really, that’s all? My wife’s nephew can do more than that!
A. That’s in each hand, 12 times, after I have done over 400
pounds on an incline bench for 10 reps.
Q. Oh, I guess that’s a lot. But I think that kid does more.
He’s one of the strongest on his high school football team.
A Hopefully I won’t have to compete against him at next year’s
Mr. Olympia, then. 

OUT
CHECK
ment.com
eveloPpLE
muscuFlaOrd
RC O M TE
VERAG
E!
ST CO
CONTE

Got a question for Dennis? E-mail it to him at editor@musculardevelopment.com

and you could see it answered right here in MD!

412 MD www.musculardevelopment.com December 2008

www.fantamag.com
 ERIK FANKHOUSER—NORTH AMERICAN CHAMPION
Erik “The House”
Fankhouser
House, now that the bodybuilding season is over
and it is starting to get colder outside, how is the
off-season diet going and how big is The House
going to get this year?
It is about that time of the year again; I can smell it in
the air. Yes, it is time to get huge again. I got to put on my
winter coat for the cold weather. That is what the off-season
is all about. Getting big and moving big weight. I get very
strong in the off-season. I don’t know if it is the cold air that
makes me stronger or the carbs. At the good old Body
Shop in Yorkville, Ohio, it is cold and training is going great.
This off-season, I am focusing on moving big weights. I
have never focused on this before. For the most part, I am a
volume guy, with little rest between sets. This season, I am
going to give myself longer rest time and a lower number
of total sets per workout, but each set is as heavy as can be
and intense. I am also focusing on eating better this off-sea-
son. I am going to make sure I eat even if I don’t feel like it.
I want to be over the three bills mark. Here is how my off-
season diet and supplements look as of now.
Meal and Supplement Plan
During Off-Season:
Meal 1: 10 whole eggs; 1 cup of oats and peanut butter
Meal 2: 4 scoops Real Gains by Universal Nutrition; 1 cup oats;
and peanut butter
Meal 3: 10 ounces chicken; 1 cup rice
Meal 4: 4 scoops Real Gains by Universal Nutrition; 1 cup oats;
and peanut butter
Meal 5: 10 ounces beef; 1 cup rice
Meal 6: 60-gram shake IsoWhey and peanut butter
Animal Pak 2x/day: One with breakfast; one with last meal
Animal Flex 1x/day: One with second meal
NT-1 2x/day: One with third meal and one with 30 minutes before bed
ZMA 1x/day: One 30 minutes before bed
Storm 2x/day: One preworkout; one post-workout
Shock Therapy 1x/day: One preworkout
Animal Pump 1x/day: One preworkout
Animal Nitro 2x/day: Pre/post-workout
Intra-Aid 1x/day: During workout
Torrent 1x/day: Post-workout
My man, I have been watching you train like a
total freak for some time now. I always get motivat-
ed when I see some of your training videos online.
What are you doing for those crazy legs you walk
around on?
414 MD
www.fantamag.com
By Erik Fankhouser
Thanks, bro. I always like to hear that I motivate some
cats to train hard. Leg day is my favorite day and I look for-
ward to training legs.Yes I’ve got some good wheels, but I
have put time in on them. Even if I am having a shitty day,
legs day can and will make me feel better. I am currently
doing a few different leg workouts. I like to change them up
week-to-week so I can stimulate growth. Here it is with the
K.I.S.S method (stands for: Keep It Simple, Stupid).
Workout #1: Heavy
This heavy workout is pretty basic, but it works the
core of any leg with workout with heavy squats. So we
can have big slabs of meat hanging off those sweeps.
Rest time between sets in this workout is around 90 sec-
onds. This is what it looks like.
Free-Weight Squats: 10, 8, 8, 6, 10 (all sets are
working sets)
Lying Leg Curls: 10, 8, 8, 6, 10
Barbell Lunges: 10, 8, 8, 6, 10
Leg Extensions: 10, 8, 8, 6, 10
Straight-Leg Deadlifts: 10, 8, 8, 6, 10
Calf Raises (on the leg press): 50 straight,
50 with toes in, 50 with toes out, 50 straight
Workout #2: Pre-Exhaust With Failure
One of my favorite workouts with legs. I do this
workout for a few reasons; it lets me go heavy on the
core exercises, but they are done at the end when you
are tired, so it just feels different. When you do this, you
can use lighter weight but it still feels like a ton. Rest
time is 90 seconds between sets; each set is done to
failure with form. When form is lost, you are done. Also,
weight can be lowered each set since we are going to
failure on most exercises. Reps should be around 8-15.
Leg Curls: A few warm-up sets then
4 sets to failure
Leg Extensions: 4 sets to failure
Lunges (with dumbbells): 4 sets to failure
Straight-Leg Deadlifts: 4 sets to failure
Front Squats: 4 sets to failure
PHOTOGRAPHY BY PER BERNAL
Standing Calf Raises (with bar): 4 sets to failure
Workout #3: Faster And
Higher, With Reps
This workout will give you a real burn deep in the mus-
cle and yes, the feeling of puking. Rest time is 60 seconds
between sets and reps will be higher to get you ready for
that heavy workout next week. During this workout, my
www.musculardevelopment.com December 2008
reps are faster on the positive part of
the lift using some of the fast muscle
fibers. Still slow on the negative. The
first exercise I call “centuries;” this is a
great exercise. This exercise is very
easy, but needs some explaining. On
the plate-loaded leg press machine,
start out with one 45-pound plate on
each side; do 10 reps, put one more
plate on each side and do 20 reps,
three plates on each side for 30 reps,
December 2008 www.musculardevelopment.com
four plates on each side for 40 reps,
five plates on each side for 50 reps,
etc.— all the way up to 10 plates each
side for 100 reps. This is the goal, but I
don’t know anyone who has done it
yet. Remember, only 60 seconds with
rest between sets. I have seen a few
people get up to 70, but not 80 yet.
Here is the workout:
Centuries Leg Press: As far as
you can go!
Leg Extensions: 12, 15, 15, 12
Step-Ups (with dumbbells): 10,
12, 12, 10
Leg Curls: 12, 15, 15, 12
Glute-Ham Machine, 3 to failure
Seated Calf Raises: 4 sets of
failure; around 50 each
I am going to give it to you
straight. I am having a killer off-sea-
son. My weight is up around 270 right
www.fantamag.com
now and I will be inching closer to
that 300-pound mark. I am leaving no
stone unturned this year. I don’t
know my future or what this sport
has in mind for me, but I am in it for
the long haul. My rookie season as a
IFBB pro was a great one. I placed in
the top 15 out of 55 pros at the
Europa, and best of all won the fan
favorite and best wheels awards. Not
too many rookies can say at their first
show that they won the fan fave
award. I also got to write for this
great magazine and be sponsored by
the best supplement company ever:
Universal Nutrition/Animal. I also
promoted my first show; that was a
big success.
At that show, we doubled the ath-
letes and it was a record for that
show also. I am looking forward to
promoting more shows and making
the sport better for the athletes. I
MD 415
 Eric Fankhouser—
North American Champion
also wanted to congratulate my boy,
Flex Lewis, and Shina Lewis on get-
ting hitched. Heather and I were both
in the wedding and we could not have
asked for two better friends. Also, my
little man is not so little now; he just
turned 4 and is getting huge. He
wakes up and does 10 push-ups and
then does 10 sit-ups before he goes to
bed each night.
I just wanted to thank all my
friends and family for following me
this past year; it was a blast and
hope we have many more. Thanks to
my mom and dad, Dee and Rick
Fankhouser, for sticking with me and
passing the word of Team
416 MD www.musculardevelopment.com
www.fantamag.com
UT
O
CHECK
culardevelop ment.com
mus FOR COMPLETAEGE!
T COVER
CONTES
Fankhouser to all of your students at
your schools. Also, thanks to
Heather’s family for keeping her head
on straight when I was dieting for my
show. Thanks to Big Al Delatore for
talking shit to me at the gym to keep
me motivated. I mean it, Al;
thanks…you’re the man. Thanks to
my wife and son for bringing me back
into the real world when my head
starts to go crazy. Also thanks to
Universal Nutrition/Animal and all
the forum members; let’s keep the
ABCs rolling strong. The next time I
step onstage, I will shock people and
the potential will not be potential— it
will be reality. 
December 2008
 EVAN CENTOPANI By Evan Centopani

NATIONAL HERO
When is the best time to eat
before training (1 hour, 2
hours)?
An hour before is perfect.
I get to the gym around
noon, eat 70 grams of
protein from chicken, a
cup and a half of
white rice, and 2
tablespoons of olive
oil. Before that, I’ve
already had a
shake. This has been
working fine for years.
Ideally, you want at
least one meal before train-
ing. I don’t recommend train-
ing on an empty stomach (unless
all you’re doing is cardio).

If you overtrain, will this stop your gains

and prevent you from being your best? I do
about 32 sets for shoulders because they don’t
seem to be growing as well as other body parts.
If something’s not growing, you’re either overtrain-
ing or undertraining. Delts are an easy body part to
overdo. They’re not a large muscle group and you can’t
help but hit them indirectly whenever you train chest
and back; 32 sets sounds excessive, so odds are that
you’re overtraining…30 sets would take me quite
awhile to recover from. We all have different recupera-
tive capacities, but that kind of volume puts a great
deal of strain on your nervous system, too. If you’re in
the gym for 2 hours, your body has to send out trans-
mitters to tell your muscles to contract that whole time.
That’s a lot of transmitting. The rest of your body will
suffer as well. Nowhere else is the adage “less is
more” more applicable than bodybuilding. Train with
intensity. Annihilate them— which doesn’t take 30
sets— and then let them rest and grow. First, I recom-
mend taking a week off to let your nervous system
recuperate. Sometimes when I skip arms or delts for
a week, they look bigger and fuller. That’s a clear
case that they’ve been overtrained.
PHOTOGRAPHY BY PER BERNAL

NATIONALS
The competition is hardly ever who
you think it’s gonna be. There’s always
the possibility of an unknown blasting
the favorites, but at this point you have
to see who’s been in it and who’s been
generating noise at the other shows.

418 MD www.musculardevelopment.com December 2008

www.fantamag.com
EVERYBODY’S
A CRITIC
Doing the color commentary
with Erik Fankhouser for the North
American was a blast. Erik is one
cool-ass dude. Thank you to his
wife for sitting between us and
handling the typing duties. I like
doing the play-by-play, but at the
same time, it’s also tough, as I’m
friends with a lot of the competi-
tors. At the Masters Nationals, the
guy who won his class was break-
ing my balls because I said the run-
ner-up had more potential than
him. It was all in fun but I can see
where it could get a little touchy.
That’s the thing with our sport. I
don’t see how you can put yourself
out there any more than body-
builders do. The only thing separat-
ing us from a crowd of thousands is
a thin layer of oil, Pro Tan and
skimpy posing trunks. Talk about
letting it all hang out! Me, I only
get irritated if the criticism is overly
negative. At that point, it’s obvious
that the critic doesn’t give a shit
about you. They only want some-
one to bash and that day you hap-
pened to walk out the door with a
target painted on your back.
December 2008 www.musculardevelopment.com
Luckily, I haven’t experienced too
much of that— not that I know of.
But as a professional athlete who
makes a living on my appearance,
I’m subject to it like anybody else. I
have no problem being picked
apart. If you can handle the praise,
you sure as hell can handle the crit-
icism. That’s the nature of body-
building.
Most times it’s stuff that I’m
already thinking of. I have a pretty
good feel for what I need to do. If I
need a critique, I’ll seek out the
judges’ opinions. After all, they’re
the ones assessing my physique.
I’ll ask Steve Weinberger, Jim
Manion or Dave; people I trust. It
does me no good to take the advice
of someone looking to blow smoke
up my ass or some guy with a per-
sonal vendetta against me.
There’s also a flipside to this
coin: anytime you ask someone’s
opinion, you may feel obligated to
take it. Decline and you run the Super-Heavies
risk of offending that person. If Steven Frazier and Ed Nunn are heavy
you value his or her opinion and favorites. They’re both big boys with size,
plan on following it, go ahead. If conditioning and symmetry. Stephen’s
you just wanna hear what you made phenomenal improvements. If he
wanna hear, don’t even bother does his homework, he could be tough to
going down that road. beat. Sean Allan will be up there too. He’s
as big as a freaking triple-decker, with the
advantage of good symmetry. If he brings
his Atlantic States and Jr. Nationals condi-
tioning, anything could happen. Trey
[Brewer] has the potential to be a phe-
nom. No one knows what he’s been up to,
but given his genetic gifts, he has a
chance to make dramatic improvements
since his last showing. It should be an
exciting class.
Heavies
Michael Liberatore has looked great
every show this year. He has the potential
to take a giant stride forward. I don’t
know if he needs to improve anything at
the moment other than adding a little
more overall size. Crazy conditioning! I’d
like to see him get that pro card. Mark
Alvisi looked great at the USAs. He just
needs a little bit more size. Lee Banks
should be in contention, too.
Light-Heavies
I’ve heard a lot of talk about Darrell
Terrell vs. Chulsey Graham. Chulsey has
great arms but his back width is lacking.
Darrell’s more complete, but Chulsey is a
big light-heavy.
MD 419
www.fantamag.com
 Evan Centopani—
National Hero

2009 NEW YORK PRO DEBUT

The New York Pro is all the way in May, but I’m so hungry for it— it feels like
it’s right around the corner. Training’s insane! I’m stronger than ever. I’m pack-
ing on some serious size before starting my diet in January. With all the eating
in store ‘till the end of the year, I’m sure I’ll be looking forward to that diet.
That’s the screwy thing about bodybuilding: we’re either starving or sick of eat-
ing.
I can’t wait to make my pro debut. Right off the bat, I know I won’t match
some of these guys for pure size, but we’re focusing heavily on fullness, an
absolute requisite for the pros. It’s an area that I haven’t really been satisfied
with in the past but with a better balance of conditioning and fullness, I’m confi-
dent that I’ll show a vastly improved package for my first pro show. Thank you
to Universal and Muscular Development for their continued support in allowing
me to be the best bodybuilder I can be. Thanks to all you CH
guys on the MD forum for being cool as always. And a musculardeECK OUT
velopment.co
huge thanks to my girlfriend Erica. I’m proud to have you FOR CO
CONTE M
ST COPLETE
m
in my life.  VERAG
E!

420 MD www.musculardevelopment.com December 2008

www.fantamag.com
ThePROCreator
FST-7:
Preloaded
and Reloaded!
One of your clients goes to my
gym and I saw him training legs
the other day. I always pay atten-
tion to whatever he’s doing to see
what I can pick up and use for
myself. I’ve seen him using the
FST-7 system for a while now and
normally he does the “7” sets at
the end of a body part. This time,
he did his 7s on leg extensions at
the very beginning of the work-
out. I think I recall you mention-
ing this variation on the FST-7 sys-
tem before, but I don’t understand
the rationale for doing 7s in the
beginning. What gives?
What you saw was one of two vari-
ations my clients have been using as
specialization routines for stubborn
body parts. I call these the “FST-7
Preloaded” and “FST-7 Reloaded” con-
cepts. What you witnessed was the
FST-7 Preloaded version, which has a
bit of the pre-exhaust element to it. In
the case of the workout you watched,
the athlete would begin with 7 sets of
leg extensions for roughly 10-12 reps
each, with only 30-45 seconds rest in
between each set.
What this does is “prime the
pump” for the heavier sets to follow.
The next two exercises are front
squats and leg presses, each done in a
high-intensity style. After sufficient
warm-ups, 2 work sets of 8-12 reps, as
heavy as possible, are performed.
Normally, the quads would not receive
422 MD
any significant pump from sets such
as these. Many bodybuilders would
feel the more powerful glutes and hip
flexor muscles working instead. But
the initial 7 sets on leg extensions
served to pump up the quadriceps and
pre-stretch the fascia, so that the
heavy sets of front squats and leg
presses would deliver a far more sig-
nificant pump than usual. Then, to
really make sure that the quads are
hammered into new growth, we finish
with a final set of 7s on hack squats.
This technique is fairly new, but so far
the results are very encouraging.
Another advanced version is the FST-7
Reloaded concept.
In this variation, two heavy exercis-
es are performed for straight sets, and
the workout ends with two series of 7s
done back-to-back. In the example of
quads, an athlete may start with two
or three exercises such as leg exten-
sions, squats, and perhaps walking
lunges; then finish with leg presses
and hack squats for their 7s. Both of
the methods discussed above would
be ideal for a person who needs to
improve the fullness and sweep of his
or her quadriceps, yet is unable to
squat heavy due to preexisting prob-
lems with the lower back or knees.
Another common muscle group the
Reloaded version is used on is the
upper chest. I might have a client do
heavy sets with incline dumbbell
presses, incline dumbbell flyes, and
www.musculardevelopment.com December 2008
www.fantamag.com
By Hany Rambod
the flat Hammer Strength bench press
machine and finish with both the pec
deck and cable flyes done for 7 sets
each. Again, I must emphasize that
these are advanced techniques and
both make a deep impact on the
body’s ability to recover. You must not
attempt to use them for every single
body part at the same time or I guar-
antee you that you’ll overtrain. I also
want to add that even when used
sparingly as I suggest, special atten-
tion must be paid to optimizing recov-
ery with proper rest, nutrition, and
supplementation. If you fail to respect
your body’s recovery needs, this or
any other type of training system will
not deliver the results you want.
You and several other nutri-
tionists have recommended eat-
ing tilapia fish as a low-fat, low-
calorie source of protein when
dieting to lose fat. In the
November issue of MD, I read
that tilapia is high in concentra-
tions of arachidonic acid, which
a recent study said caused
inflammation linked to heart
disease, blood vessel damage
and cell aging. I have a few
pounds of tilapia in my freezer
right now. Should I toss it in the
garbage?
I wouldn’t be so hasty if I were you.
Realize that this is simply one study,
and the odds are that another study
TheProCreator
could come along soon saying some-
thing completely different. Another
aspect of this study that makes me a
little skeptical is that there is no indi-
cation as to what amounts of arachi-
donic acid might be considered dan-
gerous. It might turn out that you
would need to eat several pounds of
tilapia every day for months to be at
any risk. Arachidonic acid is the main
ingredient of at least two top-selling
supplements I know of, and the
inflammation described is actually
the catalyst for muscle growth that
bodybuilders see when using them.
Keep in mind that many studies have
also linked the consumption of beef
to a wide assortment of health prob-
lems such as heart disease and sever-
al types of cancer. Yet beef continues
to be a valuable part of many body-
builders’ diets, particularly in the off-
season when muscle growth is the
goal. It’s likely that many of the nega-
tive consequences of eating beef can
be counteracted by a healthy lifestyle
that includes regular exercise and a
diet high in fiber and antioxidants. As
I have said here many times, I don’t
believe in absolutes such as “you
should never eat beef,” or “you
should never eat tilapia.” Anything
taken to extremes can be dangerous.
That being said, I doubt that eating
tilapia a few times a week is going to
put a hard-training bodybuilder who
eats a healthy diet in serious jeop-
ardy. Keep watching the studies. If
anything conclusive proving that
tilapia was indeed so harmful,
chances are good that it would be
banned for sale by the FDA, or at the
very least would have to carry some
type of warning for consumers.
I’m following a very low-carb
diet and wanted to know if I
could still benefit from the FST-7
training system. Would it work for
me, or would it be a waste of
time?
This really all depends on your
supplementation. If you are using
products that help you stay full and
allow you to continue getting good
pumps even on a diet very low in car-
bohydrates, then FST-7 would definite-
ly produce results for you. Examples
of such types of supplements include
424 MD
specific amino acids, nitric oxide-
based products, and more advanced
derivatives of creatine. These tend to
be pricier than the old generic mono-
hydrate, but it’s one of those cases
where you get what you pay for. I plan
to discuss how to integrate your sup-
plementation program with FST-7 both
in terms of maximizing the pump and
recovery in a column very soon.
Getting back to your original question
now. If you can’t get a pump due to
dietary and/or supplementation issues,
you won’t stretch the muscle fascia
and therefore won’t reap the benefits
in terms of muscle growth that you
would otherwise. However, you’ll still
see good calorie-burning benefits
from the fast pace that the sets of
seven with minimal rest provide.
What’s going on with your
website? I tried to check it out
in mid-September but all I saw
was one of those “coming soon”
type pages. What’s going on?
When will your site be up and
what will be on it?
As I mentioned last month, I have
actually had the domain rights to my
site for quite some time and had
planned on launching it well over a
year ago. But as much as I wanted to
proceed, I was simply too busy con-
sulting for supplement companies
and wrapped up in other projects.
I’m happy to report that by the time
you read this, the sites www.fst-
7.com and www.hanyrambod.com,
which are one and the same, will be
live. There will be several major fea-
tures on the site. First, you’ll be able
to inquire about my services for con-
test prep, off-season training and
seminars. There will also be a section
showing my most notable clients of
the present and past. There will also
be archives with dozens of my past
articles and columns. Possibly the
most exciting part of my site will be
the forums. By simply registering
and creating a free user account,
you’ll be part of an online communi-
ty to share ideas and information
about FST-7 and other types of train-
ing programs. Users will be able to
post their own blogs and create their
own profiles and photo galleries.
Other forums may focus on gossip,
www.musculardevelopment.com December 2008
www.fantamag.com
but the forums on www.fst-7.com
aren’t going to be about making fun
of people or speculating about who’s
dating whom. Instead, it’s going to
be about exchanging ideas and infor-
mation and sharing experiences and
results so we can all learn more.
Whether you’re a young guy trying
to get to 180 pounds for the first time
or an older veteran lifter looking for
ways to train around injuries, it’s all
going to be about helping each other
out so everybody wins. I’ll be posting
on the forums, of course, and you
never know who else might stop by.
And best of all, access to everything
on my site is 100 percent free, includ-
ing the archives.
Hany, I want to start training in
the FST-7 style, but I really don’t
know how to put a good workout
routine together. Can you send
me some sample workouts for the
standard FST-7 system, plus the
hybrid variations?
This is an example of a typical e-
mail I get at least once a day. My
new site will have all of these. More
importantly, members will keep
online training logs and offer feed-
back and opinions on all the tech-
niques they try. That’s important
because “real-world” applications
are often more useful to serve as
examples. You may see someone
with the same goals as you who has
tried several different variations and
has rated the effectiveness of each.
This could save you some trial and
error on your own, even though we
are all individuals. Basically, the
advantage will be that you’ll have
access to a large amount of different
FST-7 programs that many individu-
als with varying needs and goals will
post. This will ensure that you’ll
always have a resource should you
ever need ideas or inspiration. And
of course, we invite you to partici-
pate so that others can also learn
and get ideas from you and your
experiences as well. 
Got a question for Hany you would like
to see answered here? E-mail him at
HanyRambod@aol.com. Due to the high
volume of e-mail he receives and limited
editorial space, only selected questions will
be answered and used.
 CHAD NICHOLLS
The Contest GURU
Once again reaching into my mail-
bag, I found of couple of interesting
questions that may sound like the
same old cookie-cutter questions, but
my answers put a new twist on two
staple parts of bodybuilding— nutri-
tion and off-season weight gain— and
my take on the best type of off-season
dieting and how to employ it to any-
one’s arsenal.
Over the last couple of years, I
have really watched your athletes
and have taken great interest in
your work. One specific thing I
have noticed is that they all stay
very, very lean in the off-season,
yet are still able to make mind-
blowing gains. I’ve watched Victor
Martinez over the last couple of
years and the progress he has
made in the off-season while
working with you, as well as
watching my favorite bodybuilder
(Dennis Wolf) reach a new level of
incredible muscularity in the very
short time you have been working
with him. I’m just wondering what
your off-season weight/size gain
theories are.
For me, the off-season is some-
thing I take very seriously and some-
thing I feel some don’t take seriously
enough. During the off-season, all of
the groundwork leading up to the
“end-result” physique on the contest
stage is done…almost like the home-
work leading up to the final exam, if
you will. With regard to my athletes,
although all of my off-season pro-
grams differ depending upon the
needs of each athlete, some things
remain a constant across the board in
all programs; here are some of the
keys to the success of my athletes:
1. First and foremost: mindset: You
must go into your off-season training
with the mindset that even though the
pressure of a contest is over for the
time being, you make all of your solid
gains and improvements during the
off-season that will dictate your overall
physique and appearance come show-
time. So each day, remind yourself
426 MD
that the off-season is just as important
as the precontest diet phase.
2. Consistency in your training all
year long: It is important to take nec-
essary breaks to rest, recuperate and
repair after a show; however, when
you are ready to get back to the gym,
it’s GAME TIME! Consistency and reg-
ularity in the gym…hit your workouts
just as you do when you are getting
ready for the show.
3.Treat your off-season diet with as
much care and effort as you do during
contest time: I cannot stress enough
how important it is to get your meals
in on a regular time schedule even dur-
ing the off-season. Don’t skip meals!!!
4. Have your cake, but eat clean,
too: If you followed a contest diet all
year-round, you would get nowhere
fast in terms of size and strength
gains…so go ahead, eat your pizza,
burgers, cakes and pies, but in MOD-
ERATION! These will all help you gain
weight— but don’t just eat junk. Your
body is a fine-tuned machine so feed it
the right way. Eating too many junk
foods or doing nothing but eating crap
throughout your entire workout will
do nothing more than slap on a bunch
of misplaced, disproportioned weight,
make you tired and sluggish and hin-
der your health, not to mention the
weight you gain will more than likely
quickly disappear as soon as you
begin your contest diet, leaving you
with little-to-no real improvements.
So now you want to know: How
do I incorporate this type of off-season
diet into my plan and how will I know
what amounts and what types of
foods and fats to eat? The one thing
you will have to figure out for yourself
is what type of ratios are right for you;
how much proteins in the off-season
and how many extra carbs…how
many extra fats? This is probably the
most important aspect of off-season
dieting. We all know the stories of
guys who eat KFC and McDonald’s
every meal, every day of their off-sea-
son…and while these athletes have
put on some quality size, they also put
on tremendous amounts of unneces-
www.musculardevelopment.com
www.fantamag.com
sary and unhealthy pounds of fat
along with the size. Though I don’t
adhere to that particular type of off-
season, I will tell you that if you have a
fast metabolism (sure, in moderation
you can have junk foods here and
there) you still need to make certain
you are ingesting a solid diet of good
proteins, fats and carbohydrates. For
this purpose, I’m talking about the
average person who has a good
metabolism, but still needs to remain
on a strict diet to get into shape.
For the athletes with a normal
metabolism, I would suggest a 60 per-
cent to 40 percent ratio with regard to
good foods and bad foods during the
off-season— meaning you need to
stay within an eating range of 60 per-
cent good, clean whole foods and 40
percent higher carbs and fats, adding
in the fun junk foods within the 40 per-
cent margin here and there. With this
type of a “good food/bad food” ratio
to your off-season your splurges are
controlled, the types of bad foods and
amounts of bad foods are controlled
and this plays a big role in keeping
your system healthy as well. So now
that you “hypothetically” have found
that this 60/40 ratio will work for you,
how do you incorporate this on a daily
basis and when and where do you
throw in the bad foods along with the
good foods?
What I like to do with this type of
food ratio is have an athlete eat pretty
clean Monday through Friday (only
adding in the higher fats and carbs in
the form of clean whole foods such as
nuts, peanut butter, grains, pastas,
fruits and the like), then throwing in a
junk food meal here and there. For
instance on Monday, I’ll have the ath-
lete eat very clean, trying to cleanse
the body from any “cheat meals”
eaten during the weekend, then on
Tuesday, for most the day he will still
eat his clean proteins and carbs, but
maybe for supper he will have a por-
tion of pasta and sauce and maybe
some bread to go with it, maybe a lit-
tle dessert. Then he will just rotate eat-
ing clean for a day or two with adding
one meal here or there, consisting of a
December 2008
 CHAD NICHOLLS—
THE CONTEST GURU
normal-sized portion of a higher fat
meal and a small dessert such as with
a spaghetti meal…and keep on like this
until the weekend. During the week-
end, I allow this time as a splurge por-
tion. On the weekends, we do a role
reversal in terms of the types of
foods— the majority of the foods on
the weekend can be the more junkie,
higher fat “cheat” types of foods and
desserts and then usually I have meal 1
and the last meal of the diet stay very
clean, then the Monday-Friday cleaner
eating regimen begins again.
No matter what type of metabolism
my athletes may have or what type of
ratio they follow, I still help the athletes
stick to a consistent meal plan during
the week and on the weekend. I find
that by keeping the splurges controlled
and on a time schedule, the athletes
are satisfied by getting to eat the foods
they like and they are able to put on a
good amount of weight and stay lean
because they aren’t going haywire with
their splurges. In terms of how many
meals you should eat during the off-
season…for my contest diets, athletes
eat anywhere from five to six meals
daily. During the off-season, they still
eat around five or six meals a day, but I
will also throw in a couple of good
snacks during their Monday-Friday
meal schedule to add extra calories,
good fats and carbs.
I will be participating in a show
in about 16 weeks. I just wonder if
you know of a certain tanning
accelerator or an accelerating
moisturizer that you would recom-
mend for contest tanning. I’ve read
several articles from a couple of
the main tanning product compa-
nies that advise you to apply
“their” moisturizing products on
your skin prior to applying your
competition tan to condition your
skin and ensure a streak-free tan;
however, I know they are trying to
sell product and the one time I did
try this, I looked like I had been
wrestling in chocolate pudding.
Some companies have even gone
as far as to claim the best way to
have the best tan is to go through
a strict moisturizing regimen begin-
ning about a month out of a show.
428 MD www.musculardevelopment.com
www.fantamag.com
I’m confused and need help.
Skin care: no matter if you are a
competitive bodybuilder or just the
average person, skin care should be a
major priority— not just to look good,
but for the health of your skin. Over and
over, I see competitors spend thou-
sands of dollars on food, supplements,
gym memberships, etc. to make their
bodies look incredible, yet I don’t know
how many of the athletes neglect their
skin. No matter if you are a beginning
amateur or a top-level pro, having clear,
smooth skin always counts toward your
score when judging your “overall pack-
age” and appearance. Though I am a
HUGE advocate of taking care of your
skin and employing a good, daily skin
care regimen into your program and I
have been very outspoken on this sub-
ject, when it comes to the final weeks
prior to the show, moisturizing is a big
NO NO and can actually be detrimental
to your tan.
When looking at your skin from a
competitive standpoint, getting rid of
excess water from the body and der-
mis layers of the skin is a priority. That
is the main concern with moisturiz-
ing…what does moisturizing do? It
brings moisture “fluid” into the dermis
layer of the skin as well as plumps the
skin for conditioning purposes; this will
not only keep you from ridding your
body of excess water that could be cre-
ating a blurry, filmy look to your skin
and muscle, but the plumping effects
of moisturizer will also have a tendency
to make the skin look thicker and this
could hide deep separation and intri-
cate detail that is crucial when assess-
ing an athlete’s conditioning.
To my athletes, I recommend not
using any moisturizers prior to a show.
How long before should you stop?
Actually that depends on the per-
son…for instance: does he have thicker
skin naturally? Does he have a watery
physique? Does he have a problem
with conditioning and separation?
These are all questions that need to be
considered when figuring out how far
out you should stop with moisturizing.
At a minimum, I would suggest stop-
ping all moisturizing at four weeks out;
this includes moisturizers, lotions, tan-
ning accelerators— anything that will
put moisture back into the skin. You just
December 2008

Off-Season— Weekday
Sample Diet
Meal 1:
*Protein shake with 90 grams of
pure whey isolate
*Mix in 1 cup dry oats
Meal 2:
*10-12 oz. lean steak
*4-5 pancakes with syrup
Meal 3:
*10-12 oz. boneless, skinless
chicken breast
*12-15 oz. mashed potatoes
*1 slice whole-wheat bread
Meal 4:
*10-12 oz. boneless, skinless
turkey breast
*10 oz. sweet potato; may add Molly
McButter, Splenda, cinnamon
Meal 5:
*large bowl of spaghetti and
meatballs
*large dinner salad (any kind of
dressing)
*2 pieces of bread
Meal 6:
*protein shake with 90 grams of pure
whey isolate
*add fruit, peanut butter or
low-fat frozen yogurt
Or
*seven-egg omelet made with
vegetables, mushrooms, steak
and cheese
SNACK BEFORE BED IF NEEDED:
*Large bowl of cereal or large bowl
of low-fat frozen yogurt or two
peanut butter-and-jelly sandwiches
need to figure out which skin type you
are and that will dictate how long you
need to stop. For most, four weeks is a
good standard, but some can get
away with two or three weeks out,
while others may need to stop six
weeks out; it all depends on your skin
and how it responds to moisturizing.
By stopping the moisturizing, your
contest tan will go on more evenly
and dry better. When the skin is as dry
as possible, the tan will adhere to the
skin more easily and the first coat
(your base coat) will go on very well
and set the tone for how the rest of
your tan will look. One suggestion I
can make to assist with the final
weeks prep after going “sans moistur-
izer” is to get a good exfoliant. When
430 MD www.musculardevelopment.com
www.fantamag.com
your skin dries out, a good exfoliant
(without conditioning moisturizers)
will help the body shed the dead,
excess skin cells. By following this—
whether you use ProTan or the air-
brush-style tanning— you will ensure
that your base coat and all ensuing
coats will go on evenly and smoothly.
After the show knock yourself out!
Exfoliate your competition tan away
and slather on the moisturizer as
heavily as you like! Good luck!
Thank you to everyone who contin-
ues to send their questions in each
month! I’ll continue to get to as many
as I possibly can, as well as give you
updates on all my athletes in the
upcoming months. In the next col-
umn, I’ll address the dates for all of
the shows Kim and I promote for the
2009 NPC season, as we have already
had many e-mails and calls regarding
our show information for next
year…so please keep searching the
column for updated show schedules
and information. Or, you can always
go to www.MuscleMayhem.com to
find this and more contest info…
Here is a sample off-season
meal plan with the type of
“good/bad” ratio I was speaking
of to show you a template of how
to utilize this style of off-season
dieting:
As far as what to shy away
from…below are just a few of the
many mistakes I have seen athletes
make in their off-seasons. I feel a large
mistake that most athletes make is
that the off-season is treated more as
a rest and recuperation season— eat-
ing what they want— paying more
attention to feeding their stomachs
and their cravings rather than paying
attention to eating to build and eating
to fuel the physique. On the flip side,
many are inconsistent with their meals
and rather than eating on a strict
timetable such as in the precontest
phase, they skip meals or let too much
time go between eating meals. All of
these elements work against making
solid, muscular gains. Not taking your
off-season seriously, in my opinion, is
one of the primary mistakes that
keeps an athlete from not only making
gains year after year, but in turn hin-
ders them from ever hitting their true
potential and can hurt their overall
placements and standings in the sport.
December 2008
 CHARLES GLASS

Trainer of
of Champions
Champions
THE BODYBUILDING
I recently read an article that talked about how you might be able to handle 80-pound dumbbells for 10
overhead presses are much more effective when reps seated. Standing, I doubt you would be able to use
you use free weights as opposed to machines and 50s. The disparity increases with a barbell. Most guys
furthermore, that doing your shoulder presses who can press 225 to the front sitting down can’t manage
standing rather than seated is far more effective at much more than 135 or 155 pounds standing— unless
stimulating growth in the delts. The writer claimed they start leaning back. I always make sure my clients
that the act of having to keep the weight balanced don’t lean back and arch while doing presses. If they can’t
and stable forces the do it on their own, we take
shoulders to work a big weight belt and strap
much harder. Plus, you them in securely. You’ll
can’t cheat by leaning notice that most Hammer
back. As a man who Strength pressing
has put many a body- machines for shoulders
builder through many a and chest have seat belts
shoulder workout, what built in for that same pur-
do you think? pose. A very slight arch is
I do think overhead fine in overhead pressing,
presses can be very pro- but anything beyond that is
ductive when done from a dangerous and counterpro-
standing position, but we ductive. The more you lean
need to get one thing back and shift your hips
straight. Not only is it pos- forward, the less your
sible to cheat, but in fact, shoulders are activated as
the overhead press with a your upper chest takes
barbell was discontinued over. I always choose a
as a competitive lift in the bench with a set vertical
Olympics in 1972 entirely back rather than an
because all the lifters were adjustable bench that
cheating by leaning back to would allow for a slight
an exaggerated degree. incline (again, too much
Leaning back like this is upper chest involvement).
treacherous. It means that Try to understand that even
the lower back is put into though I am advocating
an extreme arch under a seated presses rather than
very heavy load, which you should recognize as a surefire standing and one big reason is for the greater loads you
way to suffer a devastating injury to that area. But if you can use, I still don’t ever recommend using poor form
PHOTOGRAPHY BY PER BERNAL

do the lift without leaning back, you find that you can’t
handle anywhere near the amount of weight.
Using dumbbells would be a superior choice, since
you don’t even have to lean back to get your head out of
the way and can maintain a vertical posture. The reason I
like to have bodybuilders do their presses most often in a
seated position with back support is that greater loads
are possible, and that builds more mass. For example,
simply to use a heavier weight. One other way to press
that I highly recommend is to use the Hammer Strength
behind-neck press, but do it facing into the machine with
your hips back a few inches from the back support. This
shifts the emphasis squarely on the front and side delts.
So when it comes to standing presses, go ahead and do
them occasionally with dumbbells, maybe every third or
fourth workout. Otherwise, remain seated!

432 MD www.musculardevelopment.com December 2008

www.fantamag.com
Charles Glass—Trainer of Champs
“The Bodybuilding Wizard” is my favorite col-
umn in MD, which is by far the most informative
magazine I’ve ever read on the subject of physical
development. My questions are pertaining to car-
dio and balancing fat loss with muscle gain. In
addition to trying to build muscle mass, I’m also
trying to lose more body fat, which makes build-
ing muscle mass a slow process because my calo-
rie and carb intake is very restricted (I still get
about 250 grams of protein per day, mostly from
whey protein shakes). I also do a lot of cardio.
I’m currently 6’2”, 244 pounds, 31 years old, and I
know that when weight training, you’re supposed
to switch up your routine so your body doesn’t
adapt. Only recently I’ve been told that the same
is applied to cardio. I have spinal stenosis in my
lower back and neurogenic claudication, which
means that my cardio is restricted to either the
stationary bike, or walking on the treadmill at a
steep incline. I do the incline treadmill for 30
minutes five times a week after my weight train-
ing and almost never do the bike because
(according to the calorie meter) it only burns
about half the calories as the treadmill. If the
calorie meter on the treadmill says I burn 550
calories from 30 minutes of cardio, am I actually
burning less than that after doing the same car-
dio routine for a couple of months because I’ve
adapted to it? If that’s the case, should I start
doing the bike for a while, even though I’m burn-
ing less calories? Are those calorie meters on the
cardio machines even accurate at all?
It’s impossible for the calorie meters to ever be 100
percent accurate, because typically the only data they
ask of you is your weight and age. Obviously, you could
have two people of the same age and weight with radi-
cally different body compositions and metabolic rates.
That being said, one thing you can take heart in is that at
least the machine is consistent. That is, if you use the
same machine one day and burned 500 calories and 550
the next time, you did in fact expend more overall calo-
ries the second time. Whether that’s actually 520 or 570
isn’t too important in the big picture. Even though the
stationary bike does burn less calories, you should throw
it in there once or twice a week for variety. Your body-
weight is supported already, so you should be able to
work a little harder pumping your legs. You can get more
variety out of the treadmill by selecting programs that
change the speed and angle at various points in the
workout rather than always staying on a high incline. I
would also bump that 30 minutes up to 45, and add in a
sixth day of cardio on one of your off days from weights
for 60 minutes.
Now this next part may seem crazy, but hear me out.
One of the reasons you are having difficulty in both gain-
ing muscle mass and losing fat is that you are getting
nearly all your protein from whey protein shakes. Whey
definitely has a value. It’s exactly what you want right
after training because it digests very rapidly, so the
434 MD
www.fantamag.com
amino acids can get right to the muscles. For that very
same reason, it’s not a good choice at most other times.
What you want is a more sustained-release protein
source that also makes your digestive system work and
thus raises your metabolic rate. The name of this wonder
supplement is— food! Try to eat solid protein sources at
least three times a day, like chicken or turkey breast, a
white fish like tilapia, egg whites, and lean cuts of red
meat. Make these changes and I am very confident that
your body will soon begin to take on a leaner, more
muscular appearance.
I often hear bodybuilders say that diet
amounts to up to 80 percent or more of the
muscle mass that they put on. This statement
implies that weight training plays only a minimal
role in muscle gain and could be avoided. I do
not believe this personally, of course; it is just
the semantic conclusion of the above statement.
In other words, if diet is 80 percent of the equa-
tion, then a bodybuilder who only eats properly
but does not lift a single weight or exercises in
any other manner would look 80 percent of
what he/she would have looked like had he also
exercised. Thus, is it possible to build muscle
and increase strength without any weight train-
ing, but solely through diet?
I think you already know that without the stimula-
tion of weight training, there can be no muscle
growth. Muscles grow bigger and stronger as an
adaptation response to being trained under resistance.
It’s silly to ascribe these specific percentages to any-
thing, because they are all important. If anything,
though, the only factor that would still produce some
type of results assuming that at least a person was
eating a couple times a day, would be the training. The
gains wouldn’t come for very long and would cease
unless the person made an effort to take in nutritious
food at regular intervals every day to support muscle
recovery and growth. But you need to train hard, eat
well and rest to gain muscle. If any of those three
main factors are sorely lacking, you can’t expect to
make any meaningful gains in lean muscle mass or
strength.
Gunter Making A Comeback?
Rumors have been going around lately that my
client and good friend Gunter Schlierkamp will soon be
making a comeback. Sorry to put a damper on this one,
but he just left for Germany to do another movie. Right
now, acting is still his main priority. That doesn’t mean
you won’t see him onstage again. He wasn’t one of
those guys who left the sport because he was injured
or his placings were steadily dropping. Gunter is
healthy, and was top six in the Mr. Olympia for four
years in a row. The last time he competed, at the 2006
Olympia, he was still in the top 10. When the time
comes and he wants to get back in the game, I’ll be
ready to train him again.
www.musculardevelopment.com December 2008
Charles Glass—Trainer of Champs
Flexsolate Straps—
Study Proves They Work!
I’ve mentioned the Flexsolate hands-free
straps here before, because I have had my
clients using them for a couple years now.
Recently, a study performed at North Idaho
Physical Therapy in Hayden, Idaho found that
using these straps for lat pulldowns and seat-
ed rows increased muscle fiber activity in the
lats by 50 percent for the pulldowns and a
stunning 90 percent in the rows, as opposed
to using bare hands. If back has been a prob-
lem area for you, it’s definitely a training tool
to look into. You can get the straps at
www.flexsolate.com and they also send a free
DVD showing how to use them correctly.

Sensational Silvio
I’m always proud of my clients when they
work hard, but right now I really got to give it
up for Silvio. My man is on a roll and only get-
ting better. I have never seen someone who’s
able to stay in shape so consistently all year
long and still put on muscle. He just did a
photo shoot with my white H2 Hummer. The
Hummer has 24-inch rims and custom doors
that open up and back at a 45-degree angle
like a Lamborghini. I’m actually thinking
about having them redone so they open
straight up like the old DeLoreans…that’s the
car that was a time machine in the “Back to
the Future” movies. Anyway, I know I give
Silvio props pretty often here, but it’s only
because the guy deserves it.

Exercise Of The Month:

Hybrid Dumbbell
Row/Deadlift
I am known for coming up with some
unique exercises and variations on standard
exercises that can spur new gains. A lot of
times, all I really do is think of a way to hit a
muscle from a slightly different angle than
what it’s accustomed to. One of my favorites
for back is a dumbbell movement that’s really
a hybrid of bent rows and deadlifts. You start
the movement like a bent row, but as you pull
the ‘bells up and back, you let your chest
come up so that you are near a standing posi-
tion, but still bent. It hits the inner back direct-
ly, which is an area many bodybuilders sorely
need to thicken up. Give it a try at your next
back workout, but be sure to start light and
work on getting the form and the feeling right.

Got a question for Charles? E-mail it to him

at editor@musculardevelopment.com and you
could see it answered right here in MD!

436 MD www.musculardevelopment.com December 2008

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www.fantamag.com
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December 2008 www.musculardevelopment.com MD 441

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 lastword
MAD PROPS
TO THE O!
I
t’s 3:00 am and I just arrived back home from Vegas.
I, along with the rest of the MD road crew, have
been running around like crazy since Thursday when
we landed, doing what we do to bring you the awesome
coverage we do. I’ve probably gotten a total of 10 hours
of sleep in the last four days. I’m dead tired and hungry
as a cave man in winter and I have to get up in 3 hours
to drive to my mom’s to pick up my son, but I just can’t
go to sleep yet. I’m so jacked from the incredible week-
end we had that I have to say something now about it.
Well, also because the press deadline is tomorrow….
First of all, I have to send my condolences to NPC
Vice Chairman Steve Stone’s family. We all lost an
incredible friend and one of the nicest guys you’ll ever
meet when he was suddenly taken from us on Friday
morning. I had just talked to him to get the competitor
list so Dave and I could do the women’s prejudging
play-by-play. We chatted for a minute; he told me he
had a headache all morning and was talking Tylenol. I
told him it was probably the heat. He agreed with me,
handed me the list, we shook hands and that was it.
Twenty minutes later, he was gone. To say something
like that shakes you up is an understatement. My
prayers go out to his family.
The weekend itself turned out differently than I had
ever expected. Not only did the required MD staff get
the press credentials they needed, but Dave Palumbo
and I were also given press passes, putting to rest once
and for all our perceived redheaded stepchild status. The
boss of all bosses and Robin Chang also began a dia-
logue that will hopefully see the two camps working
together moving forward, and the feud that has plagued
our industry looks like it might be coming to an end.
Quite frankly, NOTHING would make me happier.
Speaking of Robin Chang, the man has outdone him-
self yet again. This was by far the best Olympia ever
since leaving the Mandalay Bay. I really felt this year
that there was no denying the Olympia was in Vegas.
From the LCD TV billboards showing Olympia footage
on the Stratosphere and outside the Orleans, to the little
TV ad signs on the slot machines in the Orleans casino,
to the other various media, you couldn’t help but know
462 MD
www.fantamag.com
By John Romano
the Olympia was in Vegas and that the show was going
to be hot. The Orleans was like Olympia Village. I’m not
saying it’s the most swank place in town, but since the
Mandalay is out, there is not other venue in town to
hold it until the new complex on the strip is done in
2011. Maybe by then the show venue and the expo can
be contained in one location and things can get a little
less troublesome as far as logistics go, but still, this year
the show and the expo both rocked.
Speaking of the expo, the place was laid out pretty
well. The signage was off the chain and everything
looked first class, right down to the life-sized cardboard
cutouts of all the competitors scattered around the expo
and immediately upon walking in. Robin Chang must
have presided over an army to get this job done the way
it was executed and I can’t say enough how much better
this year was than years past. Great job!
The big news is, of course, that Romano has to eat
his words. Not only for the press pass thing, but also
because I went on record implying that Jay was going to
win no matter what. Well, as you all know by now, that’s
not what happened. And I can’t tell you how good it was
for bodybuilding that the audience got to see who they
thought was the best man onstage win the show. Clearly
Jay was outdone by Dexter Jackson and I couldn’t be
happier that it turned out that way. If they had just given
it to Jay again, the way he looked, the show would have
lost whatever credibility it was still holding onto after
the travesty that befell Iast year when the best guy on
stage didn’t win. I think that the judges might finally be
getting the message that “bad judging” is an excuse we
are no longer willing to accept— not when no one in the
entire world will agree with them. It was clear to every-
one that Jay Cutler was not deserving of the win and the
right thing happened. That’s what this sport needed and
I can pretty much assure you the proof will be in the
droves of people who come out next year for what
promises to be one of the most hotly contested
Olympias in history.
For everyone who had anything to do with this year’s
show being such a rousing success, you have my
utmost respect and thanks! 
www.musculardevelopment.com December 2008
 We hope you’ve enjoyed this issue
of Muscular Development magazine!

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