Iron Man - USA 12 2009

THE NEW ANABOLIC FAT-BLASTING DIET
DECEMBER 2009 / IRON MAN MAGAZINE—WE KNOW TRAINING™
Jennifer
Nicole Lee
How She Shed 70 Pounds
to Become a Fitness Icon
(Her Ab Circle Pro Is a TV Hit!)
Kid Kong
Amazing 21-Year-Old
Powerhouse
Shocking
Protein Power
Researcher Reveals New
Mass-Building Discovery
All-Dumbbell
JENNIFER NICOLE LEE
Workouts
Pack On Muscle at Home
DECEMBER 2009
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www.IronManMagazine.com
• “BenchMonster” Benching Tips
Please display until 12/1/09 • Squat to Grow
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www.ironmanmagazine.com \ APRIL 2006 261

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150 DECEMBER 2009 \ www.ironmanmagazine.com

&217(
WE KNOW TRAINING™
'(&(0%(5
126
JENNIFER
FEATURES NICOLE LEE
72 TRAIN, EAT, GROW 122

Size Surge regurge and overshooting.
102 A BODYBUILDER
IS BORN 53
Ron Harris on facing judgment day. You gotta love
the smell of Pro Tan in the morning.
110 THE ANABOLIC

FAT-BLASTING DIET
From the Bodybuilding.com archive: Mark
McManus explains the ultimate eating plan.
126 JENNIFER NICOLE LEE

Dare to dream: Lonnie Teper goes one on one
with the transformation sensation and infomercial
megastar.
150 ALL-DUMBBELL MUSCLE

BUILDING
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160 SHOCKING PROTEIN

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176
THE NEW ANABOLIC FAT-BLASTING DIET
Jennifer Nicole
Lee appears on
this month’s ™
cover. Hair and Jennifer

make up by Nicole Lee
How She Shed 70 Pounds
Katie B. Photo to Become a Fitness Icon
(Her Ab Circle Pro Is a TV Hit!)
by Michael Kid Kong

Amazing 21-Year-Old
Neveux. Powerhouse
Shocking
Protein Power
Researcher Reveals New
Mass-Building Discovery
All-Dumbbell
Workouts
Pack On Muscle at Home
DECEMBER 2009
$5.99
PLUS:
PLUS:
• Sergio Oliva Jr.
176 ANTHONY POMPONIO Vol. 68, No. 12 www.IronManMagazine.com

Please display until 12/1/09
• “BenchMonster” Benching Tips
• Squat to Grow
Meet Kid Kong—a soft-spoken 21-year-old bodybuilder who’s making some

noise onstage and in the gym with his power. Lonnie Teper does the Q&A
honors.
192 POWER SURGE

Ryan “BenchMonster” Kennelly and Sean Katterle reveal advanced techniques
for power benching. Pepare to drive up a new P.R.!
222 PROFILES IN MUSCLE: SERGIO OLIVA JR.

The Myth’s offspring is looking big and ripped. Here’s how he does it.
176
ANTHONY
POMPONIO
230 FEMME PHYSIQUE

Steve Wennerstrom, IFBB women’s historian, takes an in-depth look at the
legendary California Championships from its inception in 1981.
236 HEAVY DUTY

Another classic column from Mike Mentzer on intense, low-volume workouts.
250 ONLY THE STRONG SHALL SURVIVE

Coach Bill Starr takes a good, hard look at the squat—it’s the king that reigns
supreme in the size and strength departments.
222
SERGIO
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DEPARTMENTS
DEPARTMENTS
36 TRAIN TO GAIN
Delt-training rules, plus Joe Horrigan looks at
triceps extensions and elbow damage.
50 SMART TRAINING
Coach Charles Poliquin’s key facts on building
110
THE ANABOLIC
extreme size and strength. FAT-BLASTING DIET
58 EAT TO GROW
Creatine and muscle recovery, fat shrinking and
moderate drinking and phosphatidylserine.
84 NATURALLY HUGE
John Hansen discusses ripping up after 40.
92 SHREDDED MUSCLE
Dave Goodin outlines his cardio regimen for
serious striations!
96 CRITICAL MASS
Steve Holman takes a look at Max Contraction
and pro-style workouts.
200 MUSCLE “IN” SITES

Eric Broser reviews some revamped sites. Plus,
P/RR/S bodypart-specialization tactics.
208 NEWS & VIEWS

Lonnie Teper’s Nationals predictions—plus Ris-
ing Stars and the ’09 Muscle Beach contests.
224 PUMP &

CIRCUMSTANCE
Ruth Silverman’s annual long, hot summer
of female physique shows roundup. Sizzling
symmetry here.
In the next IRON MAN:

242 BODYBUILDING Our January issue has an over-40 theme with a mighty
PHARMACOLOGY twist: 50-year-old pro bodybuilder Dave Goodin reveals his
Jerry Brainum looks at the facts and figures on complete winter power-training program. It’s the perfect
testosterone reduction and soy.
size and strength blitz to help you grow in the snow. Plus,
258 MIND/BODY we’ll have our annual Muscle-Science Roundup, with a
review of the key studies from 2009 that you can use to get
CONNECTION
A review of The Zane Body Training Manual. huge—and ripped—by spring. Also, Todd Jewel guides you
Plus, Dave Draper’s Bomber Blast. to seam-splitting shoulders, and legendary drug-free flexer
Bob Galluci gives you his old-school tools for sculpting mass.
270 READERS WRITE Find the January IRON MAN on newsstands the first week of
Lifesaving lifestyle, cover-story glory and fast December.
workouts, big results.

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Founders 1936-1986:
by John Balik Peary & Mabel Rader
Publisher/Editorial Director: John Balik
Workouts for Life Associate Publisher: Warren Wanderer

Design Director: Michael Neveux
Editor in Chief: Stephen Holman
Art Director: T.S. Bratcher
Senior Editor: Ruth Silverman
Editor at Large: Lonnie Teper
Articles Editors: L.A. Perry, Caryne Brown
This morning I was talking with a friend about training. Assistant Art Director: Brett R. Miller
He was an outstanding competitive bodybuilder 30-plus Staff Designer: Fernando Carmona
years ago and has never stopped training. The subject Webmaster: Brad Seng
turned to how our workouts have evolved. Why was the IRON MAN Staff:
Sonia Melendez, Mervin Petralba
process so deeply satisfying? What made it a lifetime addiction? Contributing Authors:
We discussed the connection between effort and reward. At our stage Jerry Brainum, Eric Broser, David Chapman,
we train for the pleasure that the process gives us. The physical dividend of Teagan Clive, Lorenzo Cornacchia, Daniel
Curtis, Dave Draper, Michael Gündill, Rosemary
strength and muscle is secondary to the exhilaration of the process itself. Hallum, Ph.D., John Hansen, Ron Harris, Ori
My friend went on to talk about his Hofmekler, Rod Labbe, Skip La Cour, Jack
LaLanne, Butch Lebowitz, John Little, Stuart
very athletic grandson and how coach-
McRobert, Gene Mozée, Charles Poliquin, Larry
ing him is the thing he enjoys most in Scott, Jim Shiebler, Roger Schwab, C.S. Sloan,
life—even more than his own workouts. Bill Starr, Bradley Steiner, Eric Sternlicht, Ph.D.,
Randall Strossen, Ph.D., Richard Winett, Ph.D.,
What really “pumped him up” was the and David Young
enthusiasm of a 15-year-old who can Contributing Artists:
literally gain muscle and strength from Steve Cepello, Larry Eklund, Ron Dunn
workout to workout. It not only remind- Contributing Photographers:
Ron Avidan, Roland Balik, Reg Bradford, Jimmy
ed him of the fun of his own workouts Caruso, Bill Dobbins, Jerry Fredrick, Isaac Hinds,
as a young man but also gave him the Dave Liberman, J.M. Manion, Merv, Gene
unequaled pleasure of passing on his Mozée, Mitsuru Okabe, Ian Sitren, Leo Stern
knowledge to an exceptional pupil. I’ve Marketing Director:

Helen Yu, (805) 385-3500, ext. 313
enjoyed many workouts with my 20-
Neveux
Accounting: Dolores Waterman,

John and Justin Balik. year-old son Justin, and I’ve found that (805) 385-3500, ext. 324
his enthusiasm fuels my training while Advertising Director: Warren Wanderer
my experience and knowledge fuel his progress. (805) 385-3500, ext. 368
(518) 743-1696; FAX: (518) 743-1697
As society has changed, adults have had a harder time finding ways to
Advertising Coordinator:
relate to children and grandchildren, but the primal need for strength and Jonathan Lawson, (805) 385-3500, ext. 320
muscle is easily shared. It isn’t just for boys and young men either. Recently, Newsstand Consultant:
Mike Neveux and I were discussing our daughters’ enthusiasm for work- Angelo Gandino, (516) 796-9848
Subscriptions:
ing out. They never miss a training session, and they work hard at it. Why?
1-800-570-4766 or (714) 226-9782
Whether they recognize it, the strength they build is in character and confi- E-mail: subscriptions@ironmanmagazine.com
dence as well as muscle. Strength engenders control, and physical strength We reserve the right to reject any advertising at our
gives everyone more confidence. discretion without explanation. All manuscripts, art
or other submissions must be accompanied by a self-
A couple of weeks ago Rick Collins, co-author with James Villepigue of addressed, stamped envelope. Send submissions to
Alpha Male Challenge, called to tell me that his new book was about to be IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033. We
are not responsible for unsolicited material. Writers and
published and asked if I would like a review copy. By coincidence his book photographers should send for our Guidelines outlining
arrived today, and as I spent 30 minutes giving it a quick overview, the “feel” specifications for submissions. IRON MAN is an open
forum. We also reserve the right to edit any letter or
fit right into my own experiences. While it’s ostensibly an exercise and diet manuscript as we see fit, and photos submitted have an
implied waiver of copyright. Please consult a physician
book and a comprehensive 10-week makeover plan—for the seriously com- before beginning any diet or exercise program. Use the
mitted—it’s actually much more. Rick incorporates his own thoughts on the information published in IRON MAN at your own risk.
philosophy of training and its many wonderful benefits. IRON MAN Internet Addresses:
Strength and muscle are about much more than what you can see. Web Site: www.ironmanmagazine.com
John Balik, Publisher: ironleader@aol.com
They’re about how they make you feel. The incredibly talented actor and Steve Holman, Editor in Chief: ironchief@aol.com
dancer Gregory Hines once told me that when he started to work out with Ruth Silverman, Senior Editor: ironwman@aol.com
T.S. Bratcher, Art Director: ironartz@aol.com
weights, it changed his whole perception of his connection to his body.
Helen Yu, Marketing: helen@ironmanmagazine.com
That’s part of the magic. Enjoy those workouts! IM Warren Wanderer, Advertising:
warren@roadrunner.com
Jonathan Lawson, Ad Coordinator: ironjdl@aol.com
28 DECEMBER 2009 \ www.ironmanmagazine.com Brad Seng, Webmaster: brad@ironmanmagazine.com
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B-Ray’s New Delt-Training Rules

Some of the best shoulders in the sport today arch excessively once the weights get heavy, turning
belong to national-level competitor Branden Ray. the movement into a half-assed incline press. “I use
The funny thing is, those deltoids might never have an adjustable incline bench and set it to almost but
become so impressive if he hadn’t made some major not quite vertical,” Branden says. “I keep my butt
changes to his training after dislocating his shoulder and back flat up against the seat back, and I work the
in a freak gym accident a few years ago. Until then, shoulders and not the upper chest.”
he’d been like a lot of us at one time or another: Higher reps. Ray is all done with sets of five or
going superheavy all the time and using less than six reps on presses. Lower reps are “great for the ego
ideal form. Once his arm was out of the sling, Bran- but do little for building muscle,” he says. The risk of
den vowed to be a lot more careful. His shoulder injury also increases exponentially with such ex-
injury had been a serious wake-up call. tremely heavy loads. “In all my shoulder movements
“It’s probably the worst area to injure,” he explains. I’ve improved my form, upped the reps and, subse-
“If you wreck your knee, at least you can still train quently, witnessed much greater growth.”
your upper body. With an injured shoulder, you can’t —Ron Harris
do much of anything—bench presses, curls, chins,
forget it. You can’t even hold the bar on your back to Editor’s note: Ron Harris is the author of
squat. If you don’t take care of your shoulders, you’re Real Bodybuilding, available at www.RonHarris
truly at risk of not being able to train at all.” Muscle.com.
Strict form and an aver-
age rep range of 10 to 12
became his new modus
operandi on shoulder day,
and within a couple of
months Ray was shocked
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ders were wider, rounder
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had been,” he says. Here
are a few of the shoulder
rules he’s diligently obeyed
since then:
Don’t skimp on
warmups. Before any
upper-body workout
Branden does exercises
to strengthen the rotator
cuff. “It only takes a couple
of minutes,” he explains,
“and it’s a great insurance
policy against injury.” On
shoulder day he also heads
to a machine press and
gets the blood flowing with
Neveux \ Model: Cesar Martinez
two sets of 15 to 20 before

moving on to free weights.
Ditch the seated
bench. When we use the
seated bench specifically
for shoulder presses, most
Merv
of us have a tendency to

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Know No Limits! Lateral Overload
If you’re starting out in bodybuilding, impossible. Before the
there’s one question that’s probably on ’08 Mr. Olympia, it had
your mind a lot: How big can you even- been a full 25 years since
tually get? Chances are you already a man had won the title at
have a set image in your mind. Well, a height of less than 5’11”
what if I told you that in most cases that or a bodyweight of less
image of your ultimate potential is prob- than 250 pounds. At 5’6”
ably a vast underestimation of what you and 235 pounds, Dexter
are truly capable of? Take Dexter Jack- Jackson was not sup-
son as a concrete example. posed to have a chance.
Dexter began competing in the early Wonder of won-
’90s at just 137 pounds. Not only was ders, he trounced the
he a bantamweight, he wasn’t even at 270-pound two-time
the top weight limit for that class. He defending champ Jay Victor
Roland Balik
already had good shape and muscular- Cutler handily and gave Martinez.
ity, but any potential for massive size new hope to those who
wasn’t readily apparent. You never weren’t necessarily mass
would have thought that one day he’d monsters. He beat Jay Are you looking for a new way
be onstage with a full 100 pounds with superior shape and razor- to shock your side deltoids into
more muscle on his frame. sharp definition.
some new growth? I think most
Even once the Blade be- So before you set limits
came a successful pro, nobody on what you can ac- of us are, because you can never
ever thought he would be complish, remember that have shoulders that are too wide
Mr. Olympia one day—ex- often we’re capable of and round. I recently picked up a
cept Dexter. He never once far more than we think.
neat little trick for lateral raises from
believed such an accom- —Ron Harris
plishment was ’07 Arnold Classic champion Victor
Martinez. Vic likes to do his usual
set with a full range of motion, then
immediately pick up a heavier pair
of dumbbells and perform only a
partial rep from the bottom to about
a third of the way up—a.k.a. X Reps.
So a set may consist of a pair of
50s for 12 full reps, followed right
away by a set of 12 partial reps
with 70s. Since you still have the
strength to do that after a regular
set, the second part of the set with
the heavier ’bells enables you to
overload the medial deltoids with far
more weight than they would nor-
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From the first time you try it, you’ll
feel a deep burn, as if you’ve awak-
ened some dormant muscle fibers
that were simply waiting for the
right combination to come out and
play—and grow!
Dexter —Ron Harris
Jackson.
Roland Balik

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I have read your articles your elbows and hands above
about training for tall men, your chest (while seated), or
but they seem to center do what I like to call overhead
mostly on chest and legs. triceps pushouts. Use a straight
How can I make my triceps bar, a V-bar or a rope, depend-
fuller? They look long and ing on which gives you the
thin, without the three most leverage. Assuming the
heads showing. pulley is above your head and
the bar is in your hands, push
A: Since I’m just over 6’, I can out so that your forearms and
imagine how much trouble you hands are directly above your
must be having, given your small head at the top and end up
joints and very long limbs. If you right in front of you. Let your
stick with the following methods forearms collapse all the way
for six months to a year, though, back onto your biceps, and
you’ll probably surprise yourself. press outward again. That
You can isolate your triceps seems to hit an area that noth-
with pushdowns, among other ing else can touch.
single-joint exercises, but if you Don’t be afraid to use some-
don’t do a multijoint exercise—for thing else if this doesn’t work
chest and triceps—you can’t for you. Use the dip machine or
make them grow to their maxi- another extension-type triceps
mum size. Try using wrist wraps exercise. Do your repetitions at
and do four sets of relatively a good pace, and lock out to-
heavy flat-bench presses with ward the end of each set—the
your palms facing upward—a last two to four reps. Do as
reverse grip that’s fairly close and causes your elbows to drop many lockout X Reps as you can for the last two sets of both
by your sides. Be sure that your feet are flat on the floor and isolation exercises.
your thighs are parallel to the floor—if not, that bench is not One last thing that I always tell people who have long limbs:
for you. Find one that lets you put both feet flat on the floor If you pump up your biceps before working your triceps—just
and is high enough to account for your long legs. You want pumped without being taxed—you’ll find pressing easier. Your
your knees at a 90 degree angle. pumped-up biceps will act as a cushion when your forearms
Is your chest going to be worked a bit? Yes. That’s why come back and bump up against them in the negative part of
you should work your chest first and triceps after. Doing re- the extension. That will give you better force and torque from
verse-grip barbell bench presses will change the way your the bottom of the lowest, toughest angle that you can find
triceps grow—maximum hypertrophy for those with long with a pulley for cable extensions.
arms, narrow shoulders and small joints. Find a weight that Hit your triceps hard twice in an eight-day cycle. That will
you can handle for 10 to 12 repetitions and be sure to have a give them plenty of time to grow and plenty of hard work to
spotter. Have your hands already tightly secured just an inch coax them along. Train moderately heavy, and be sure your
wider than shoulder width. You and your spotter count to form is perfect. You’ll have those three heads popping.
three together, and once you have the bar in total control over —Paul Burke
your head, drop the bar just about where you would a regu-
lar bench press. Drive the bar up with your triceps, and lock Editor’s note: Contact Paul Burke via e-mail at pbptb@
out only on the last two hardest reps. Let the spotter put the aol.com. Burke has a master’s degree in integrated studies
bar back. Do four sets and keep adding weight, using more from Cambridge College in Cambridge, Massachusetts. He’s
weight as months pass and you master the movement and been a champion bodybuilder and arm
grow. You should be using mostly dumbbell and machines wrestler, and he’s considered a leader
for your pectorals; this palms-up flat-bench press will be the in the field of over-40 fitness training.
only time you use an Olympic bar for chest or triceps. It’s a bit You can purchase his book, Burke’s
tricky in the early stages of learning the movement, but I think Law—a New Fitness Paradigm for the
you’ll find that it will help your triceps quite a bit. Mature Male, from Home Gym Ware-
You should do two isolated exercises for your triceps after house. Call (800) 447-0008, or visit
that big exercise. I suggest heavy pushdowns with a straight www.Home-Gym
bar; however, if a straight bar hurts your wrist, use the bar that .com. His “Burke’s Law” training DVD
doesn’t cause pain but still gives you good leverage. Do four is also available.
sets of 12 reps, with partials, or X Reps, at the end of the last

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Here’s the fourth and final install- you hit a plateau, vary your calorie
ment of this series. Review all of intake and perhaps some of your
the installments when you want to food choices, and vary your ex-
get leaner. ercise program. Then you’ll burst
42) Severe calorie reductions through the plateau.
can cause your body to store 55) Vary your entertainment
fat when you eat and trigger ca- when you’re using a stationary bike
tabolism and deplete your muscle or treadmill or walking outdoors. A
tissue. Shed bodyfat slowly, and portable MP3 player, DVD player
avoid severe calorie restriction. or TV can keep you entertained
43) Watch out for dietary sugars so that you don’t get bored dur-
of any kind: white sugar, brown ing low-intensity, calorie-burning
sugar, corn sweetener, sucrose, exercise.
fructose, glucose, lactose, maltose, 56) Brushing your teeth after
fruit juice concentrate or syrup. each meal may keep you from
Stay away from sugary foods. snacking between meals. You’re
They can cause your insulin levels unlikely to want to eat when your
to spike, which tells your body to mouth has a tingly, fresh-brushed
store fat. Be informed and discern- feeling. You can also gargle with
ing—read nutrition labels. Even mouthwash or put a breath strip
healthful sweeteners such as pure into your mouth if you get the urge
honey, maple syrup, date syrup or to snack. The intense flavor in the
molasses should be used only in small quantities. breath fresheners can overwhelm your taste buds and fend
44) Takeout is easy but rarely healthful. Cook large off the craving.
batches of nutritious foods once or twice per week, refrig- 57) Have a full glass of ice-cold water with each meal. It
erate them, and then use them up gradually. can help create the sensation of fullness and cause you to
45) Pack your lunch and take it to work. Prepare some eat less.
healthful sandwiches, or cook some chicken breasts, fish 58) Drink skim milk instead of whole milk. If you must
cutlets or lean hamburger patties. have soft drinks, choose diet instead of regular. Artificially
46) Eat slowly. It takes approximately 20 minutes for flavored coffee drinks and fruit-juice drinks can be high in
your brain to signal satiation—a signal that you’re full. If calories. And watch out for sports drinks. Many of those
you wolf your food, though, you may eat too much before vitamin-enhanced concoctions are essentially high-calorie
the satiation signal arrives. sugar water. Also watch out for portion sizes when drink-
47) Most restaurant food tastes terrific because it’s ing nutritious drinks. Having a large glass of skim milk or
loaded with calorie-laden enhancers. Curtail eating out, or orange juice with each meal can unnecessarily add to your
at least choose more healthful foods. daily calorie total.
48) It may be possible to obtain a decent meal from 59) Eat whole fruits instead of drinking juice. For ex-
some fast-food restaurants, but watch portion sizes and ample, have an orange instead of orange juice—it can save
calorie intake. People have lost bodyfat while enjoying fast- you approximately 150 calories. The orange has more fiber
food wraps and healthful sandwiches and salads. than the juice, which slows sugar infusion. Liquid calories
49) Even if you’re only eating healthful sandwiches, ad- don’t satisfy your body the way solid-food calories do but
here to portion size guidelines and calorie goals per sitting. can easily add up to a lot of low-nutrient calories.
50) Many restaurant salads come in at well over 1,000 60) Finally, remember that unless you’re a beginner or
calories, some at 2,000 or more. While lettuce has hardly haven’t trained for long—or you’re a genetic freak for body-
any calories, beware the high-calorie dressings and top- building—it’s unlikely you’ll be able to build much muscle
pings that make those salads so tasty. while you lose a lot of fat. If you maintain all of your current
51) Eating a variety of foods helps you get more plea- muscle mass while you shed fat, however, you’ll improve
sure out of your meals, and you must enjoy your meals your physique substantially. Don’t overtrain, however. If you
if you’re going to stick with them. Come up with a list of do, you’ll lose muscle along with the fat, which is exactly
nutritious foods that you enjoy eating, and vary them from what you don’t want.
day to day. —Stuart McRobert
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Elbows and Extensions Training triceps without pain
The lying triceps extension is a common exercise associ- If you bend your wrist back during a triceps extension, the
ated with the elbow that’s also known for building significant wrist flexor muscles are stretched under load and can cause
strength. It is used primarily by bodybuilders and powerlift- strain, or tendinitis, at the inner elbow. The pain occurs with
ers, and it takes several forms. The first is the best known, triceps training but is not in the triceps tendon or muscle.
a very strict form of the exercise often called nose breakers. The nose breaker, however, can place a great deal of stress
You perform the movement lying on your back, typically with on the triceps tendon. It’s not an exercise I would recom-
a cambered bar, and start in a finished bench press position. mend for adolescent trainees. The bone is not mature, and
The elbows bend slowly as you lower the bar but remain the stress on the elbow at the triceps insertion can actually
pointing upward so that only your forearms move. You care- tear a piece of the bone instead of the tendon. Younger train-
fully lower the bar to the bridge of your nose—hence the ees and athletes should focus on more complex motions,
nickname—then slowly straighten your elbows back to the which will certainly develop strength and the triceps muscle.
starting position. Advanced trainees and powerlifters can handle a great
A second variation is similar except that you lower the deal of weight on this exercise. Powerlifting legends such as
bar behind the top of your head, and your upper arms have Kazmaier and Larry Pacifico used 200-plus pounds on nose
to move more than on the nose breakers. The speed tends breakers. You don’t much see the second form these days.
to be a little quicker, and the exercise is less stressful to the The last form lends itself to using very heavy weight without
elbow. This form dates back 70 years. In fact, the bar used elbow pain. Kazmaier wrote that he was able to increase the
to be lowered all the way down, nearly to the floor behind weight from 200 pounds to 425 on the last form. I saw video
the reclining trainee’s head. The trainee would then perform footage of Reinhoudt using 365 pounds on the movement.
a pullover, bringing the bar to his or her chest, and then finish When I first tried it, I found that my weight doubled and that
with a bench press. That was known as the pullover and there wasn’t any elbow pain—as Kazmaier described.
press and was later modified into the second form of lying The lying triceps exercise is a good movement. Use it with
triceps extension. care and give yourself time to adapt to it.
The third form evolved among a very small group of elite —Joseph M. Horrigan
powerlifters. It’s a blend of a close-grip bench press and a
lying triceps extension. I first saw former world champion Editor’s note: Visit www.SoftTissueCenter.com for
Don Reinhoudt perform the motion. The second time I saw reprints of Horrigan’s past Sportsmedicine columns that have
it was in a booklet on the bench press that was written by appeared in IRON MAN. You can order the book Strength,
powerlifting world champion and World’s Strongest Man Bill Conditioning and Injury Prevention for Hockey by Joseph
Kazmaier. I then learned that former world-record holder Horrigan, D.C., and E.J. “Doc” Kreis, D.A., and The 7-Minute
David Shaw had used it for many years. With this form you Rotator Cuff Solution by Horrigan and Jerry Robinson from
lower the bar toward the chin and neck area as your elbows Home Gym Warehouse, (800) 447-0008, or at www.Home-
lower to about to chest level. The elbows are fully bent, or Gym.com.
flexed, and the only muscle that will straighten the elbow is
the triceps—with a little help from the anconeus, a muscle
that extends the forearm at the elbow. You push the
bar straight up over your neck and
chin. As the bar elevates, so
do your elbows, so it’s one
smooth, compound
motion.
The lying triceps
extension is a way of
training the triceps
that enables you
to handle the most
weight for a rela-
tively isolated exer-
cise. The problem
that can arise
from the
Neveux \ Model: Derik Farnsworth
exercise is
elbow pain,
which can
occur on
the inner side
of the elbow.

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Maria Pernia
Age: 28 Weight: 128
Height: 5’7”
Training: Six days a week—
Fredrick \ Location: Gold’s Gym, Venice, CA

30 to 45 minutes of cardio
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dinner
Titles: ’09 NPC Junior Cali-

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Sample routine (delts):

overhead dumbbell presses,
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dumbbell front raises, 4 x 15;
bent-over laterals, 4 x 15

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Whatever You Need—Wherever You Train™

by Charles Poliquin
Torque-Shifting Shoulder Shocker

Q: I need help with my delts. I can’t get that full, cises for a short period—around six workouts—and then
round look to them. Any suggestions? switch to higher-rep, isolation-type exercises for an equally
short phase.
A: Powerlifters and Olympic lifters have built impressive Here’s a sample routine you may want to try. It employs
shoulders using low reps for multiple sets on compound high-volume and shifting-torque curves:
exercises such as presses and upright rows. On the other
• One-arm lateral raises, 6-8 reps, 3/0/2/1 tempo
hand, plenty of bodybuilders out there with fantastic del-
Rest 10 seconds
toid development have used high reps, short rest intervals
• Incline one-arm lateral raises, 10-12 reps, 3/0/1/0
and mainly isolation-type movements. I think that people
Rest 10 seconds
will achieve better deltoid development if they cycle both
• One-arm cable lateral raises, 12-15 reps, 2/0/1/0
approaches.
I’ve also found that descending sets and preexhaustion Cry out in pain, and curse the gods; then repeat with the
are particularly effective at bringing on shoulder growth. I other arm. Rest two minutes after you’ve completed rounds
guess it’s clear by now that I believe you should expose your for both arms. Then do the entire tri-set again. Do a total of
shoulders to a wide variety of training stimuli. You may three tri-sets for each arm.
want to experiment with low-rep, multiple compound exer-
A tri-set of three
types of lateral
raises can give your
delts new mass.
Neveux \ Model: Tony Breznik

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60BSUUSBJOJOH
Upright rows can

cause wrist pain, but
shortening the stroke
will put less stress on
that joint.
Neveux \ Model: Eric Domer

Q: I hear how great lunges are for legs, but when
I do them, only my glutes get sore. That’s fine by me, stress on your wrists when doing upright rows:
but shouldn’t I be feeling something in my quads? I
usually start my program with lunges, since they re- 1) Use an EZ-curl bar and grip it where you would nor-
quire more balance, and then move on to hamstring mally put your hands for curls; the angle on the bar will
curls and calves. permit pain-free movement.
2) Use a rope with bulky rubber ends—the one normally
A: If performed properly, lunges should make not only
used for triceps pushdowns.
your glutes sore but also your hamstrings, quads and ad-
ductors. If you’re getting soreness only in your glutes, your 3) If you use a conventional barbell, don’t lift the bar past
lunge technique is on the wussy side—most likely your your clavicle.
stride is too short and you lean forward too far.
In the stretched position, the bottom six inches of your Editor’s note: Charles Poliquin is
hamstrings should fully cover your calf muscles. In other recognized as one of the world’s most
words, in the stretched position you should see no daylight successful strength coaches, having
between the hamstrings and calf. Your torso should be as coached Olympic medalists in 12 dif-
upright as possible; in fact, it should be perpendicular to ferent sports, including the U.S. wom-
the ground. en’s track-and-field team for the 2000
Give the proper technique a try and see if you can walk Olympics. He’s spent years research-
upstairs tomorrow without cursing me and my descen- ing European journals (he’s fluent in
dants. I can guarantee, though, that if you do them the way English, French and German) and
I’ve described, your leg hypertrophy should shoot right up. speaking with other coaches and scientists in his quest
to optimize training methods. For more on his books,
Q: My wrists hurt when I do upright rows. Is there
seminars and methods, visit www.CharlesPoliquin.net.
some way I can do the exercise without pain?
Also, see his ad on page 197. IM
A: There are three things you can do to alleviate the

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Nutrition and Supplementation
Nutrition With a Get-Big Mission

SUPPLEMENT SCIENCE with phosphate in muscle, and when
the ATP degrades, the stored creatine
Creatine and Muscle Recovery replaces the missing phosphate, thus
maintaining the body’s energy. In addi-
The effectiveness of many popular muscles. So when they supplement tion, creatine provides a buffering activ-
sports supplements may be more with it, it doesn’t do much. Their mus- ity in muscle, reducing the metabolic
theoretical than factual, but not where cles are already loaded. acid that leads to muscle fatigue and
creatine’s concerned. Creatine is per- For most creatine users, however, failure. More recent studies show that
haps the most popular sports supple- the supplement is remarkably effective, creatine aids muscle protein synthesis
ment sold today—and for good reason. and ongoing research is revealing new by boosting insulinlike growth factor 1
Since its market introduction in 1993, properties. Its primary advantage is that in muscle.
the science behind it has been steady it acts as an energy backup in muscles. Whether creatine also plays a role
and consistent. It works for 80 percent It’s like having a second battery in in exercise recovery was the subject
of those who use it. your car. All energy-providing nutri- of two recent studies. In one study,
The 20 percent for whom it’s been ents eventually convert into the most 14 untrained subjects were randomly
deemed ineffective are those who are elemental form of energy for muscular divided into two groups. The first group
habitual meat eaters. Meat is the richest contraction: adenosine triphosphate. took creatine with carbohydrate while
natural source of creatine, and those ATP provides energy when chemi- the second group got carbohydrate
who regularly eat meat experience a cal reactions break off one of its three only, five days before and 14 days after
natural, gradual creatine load in their phosphate groups. Creatine is stored all subjects engaged in weight training.
They did four
sets of 10 eccen-
tric-only (lower-
ing the weight)
reps, using 120
percent of their
maximum con-
centric (raising
the weight) one-
rep maximum on
the leg press, leg
extension and leg
curl. Eccentric
muscle contrac-
tions cause more
muscle damage
and soreness
than concentric
muscle contrac-
tions. To assess
muscle damage,
the researchers
monitored the
Neveux \ Model: Binais Begovic
release of two
muscle enzymes
into the blood.
Those who
used the cre-
atine-and-carb
combo fared far

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better than the carb-only subjects. Spe- compared the effects of providing cre- muscle recovery and the ability to train
cifically, isometric muscle strength was atine for seven and 30 days. As in the harder with time.
21 percent higher in the creatine group, previous study, the subjects performed —Jerry Brainum
and isokinetic muscle strength was 10 eccentric muscle contractions. Some
percent higher. subjects loaded 20 grams of creatine Editor’s note: Have you been
Although the study didn’t examine for seven days, followed by six grams a ripped off by supplement makers
the precise mechanism of beneficial day for 23 days. Another group took a whose products don’t work as adver-
change, the authors suggested that placebo. tised? Want to know the truth about
creatine enhances calcium buffering in Creatine had no effects on measures them? Check out Natural Anabolics,
muscle. That would lower intracellular of muscle damage after seven days, available at JerryBrainum.com.
calcium, which in turn helps suppress but maximum isometric muscle force
muscle degradation. Creatine also was greater in the creatine group after References
boosts muscle protein synthesis 30 days. The conclusion: The Cooke, M.B., et al. (2009). Creatine
and supports the enhanced mus- primary increased muscle recov- supplementation enhances muscle
cle stem cell proliferation that in ery provided by creatine occurs force recovery after eccentrically in-
turn supports new muscle fiber after 30 days of supplement use. duced muscle damage in healthy indi-
formation. The result is enhanced Studies of shorter duration, such as viduals. J Int Soc Sports Nutr. 6:13.
muscle recovery following training. seven days or less, showed no cre- Rosene, J., et al. (2009). Short and
The other study explains the likely atine-related recovery because, appar- longer-term effects of creatine supple-
reason that prior short-term studies of ently, its effects are cumulative. mentation on exercise-induced muscle
creatine and muscle recovery haven’t It all adds up to a new notch on damage. J Sports Sci Med. 8:89-96.
shown much benefit. The researchers creatine’s effectiveness belt: increased
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Fat Shrinking and Moderate Drinking
What’s the secret of staying lean without completely cut- bohydrate around the time you partake. That’s very important
ting out alcohol? First, keep in mind that alcohol is an energy because, as mentioned above, it goes right to fat cells.
substrate, so when you drink it, your body burns it first. That Because your body must burn off the alcohol first, fat burn-
means any carb and/or fat you eat around the time you drink ing is essentially switched off till it is metabolized. That’s why
alcohol goes to fat cells—like pretzels, chips, peanuts and you don’t want to chow down on carbs and fat while you
even the carbs in your “fun” beverage. drink, and it’s also why a low-carb beverage is best.
So the first rule is to choose the lowest-carb libation. A Other than those fruity, high-sugar mixed drinks, beer may
good choice is wine at four grams of carb per glass. be the worst fat-adding alcohol because each 12 ounces has
Next: Don’t drink on an empty stomach. Alcohol lowers about 15 grams of carbs and 150 calories, compared to the
blood sugar, which can make you ravenous for high-carb 75 or so calories per glass of wine. So if you drink four beers,
foods. The solution is to eat a meal of lean protein—chicken that’s 60 grams of carb potentially being stored as fat—and
or fish—and a high-fiber, low-starch cruciferous vegetable like 600 extra calories. Ouch. That’s going to take you at least an
broccoli—not potatoes, rice or pasta. hour of cardio to burn off. —Becky Holman
Last is moderation: Three glasses of wine should be www.X-tremeLean.com
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Hydroxycut
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Food Facts
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With all the hoopla surrounding Hydroxycut in the media lately, its latest incarna- workouts, weight and wellness
tion has the bodybuilding world buzzing. The bottom line is that it’s safe and radi-
cally effective. • B-vitamins can
The MuscleTech research and development division has worked tirelessly, ex- lower homocysteine
amining medical journals, third-party research studies and countless technical levels, which have been
documents looking for scientifically valid ways to stimulate a powerful thermogenic linked to heart attack
response. In their pursuit of developing the ultimate thermogenic formula, those risk. The key B-vitamin
is folate; you need
expert scientists found potent raw materials and reviewed advanced delivery tech-
about 800 micrograms
nologies. That takes time and effort, but the results are well worth it.
per day.
Some of the brightest and most knowledgeable minds in the sports nutrition
• Potassium ap-
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Hydroxycut Hardcore X. pressure. Many older
Hydroxycut Hardcore X is formulated with a key ingredient shown to dramatically trainees worry about
elevate human norepinephrine. Norepinephrine is unquestionably one of the body’s high
most important fat-breakdown hormones. “As a bodybuilder, I know that achieving blood
powerful thermogenesis is absolutely critical,” says Branch Warren, one of body- pressure
building’s most revered pros—and one with arguably the tightest conditioning ever risk from lift-
seen on an IFBB stage. “And Hydroxycut Hardcore X is what I will now be using to ing weight, so
get competition ready.” this mineral may
The foundational ingredient of Hydroxycut Hardcore X has been shown to elevate help. Sources
resting metabolic rate include bananas,
and increase intensity
levels, which, research
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Warren. avocados and
type of metabolic help
that individuals need peaches.
to burn through more • Soup can
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weight. Re-
Team MuscleTech is
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lence—and Hydroxycut less at the meal that follows—up to
Hardcore X reflects that. 20 percent fewer calories.
Dedication to technol- • Breakfast is a must for
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Merv
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For more information, reduce postworkout pain.
visit www.HydroxycutHardcoreX.com or www.MuscleTech.com. —Becky Holman
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•Mental aspects of training
•Bodybuilding nutrition
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Phosphatidylserine (PS) Promise for Athletic Performance
I was surprised when I cracked open this little plain-Jane cortisol.” That’s very important
booklet and found it packed with interesting information on for bodybuilders looking to
everything from overtraining to ATP to stress to muscle sore- build the most muscle pos-
ness to anabolic steroids. The authors are Edmond R. Burke, sible—and burn fat. Testoster-
Ph.D., and Thomas D. Fahey, Ed.D., both key researchers on one, after all, has been shown
a lipid known as phosphatidylserine, or PS. help burn belly fat.
That’s precisely why the booklet is so interesting—because The authors also go into de-
all of those subjects are tied to what PS does. So what is PS tail on the General Adaptation
and what does it do? It’s a “phospholipid found in cell mem- Syndrome of stress developed
branes and derived from soybeans.” The amazing thing about by Dr. Hans Selye, tying in the
it is that it’s been shown in a number of studies to reduce cor- cortisol factor. The exhaustion
tisol, which is the stress hormone that can cause your body to stage in Selye’s model is when
use muscle tissue for energy. overtraining sets in, and PS
One of the reasons anabolic steroids work so well at build- can help prevent that. Burke
ing muscle is that they negate the effects of cortisol. Does that and Fahey discuss ways of
mean that taking PS can give you the same results as taking recognizing overtraining and
steroids? Probably not, but, according to the authors, it’s been the effects of muscle soreness.
shown to reduce cortisol by more than 30 percent in hard- They cite a study showing that PS can actually reduce muscle
training athletes—and that means more muscle! soreness after a hard workout, another bonus.
PS isn’t good only for your muscles; it’s also good for At the end of the booklet Fahey and Burke discuss PS as
your brain. In the section on PS and aging, Burke and Fahey an alternative to anabolic steroids. It’s information that may
discuss research that shows how it works as a brain nutri- open your eyes and your anabolic receptors without your
ent—that is, sharpening mental focus and counteracting some having to resort to dangerous drugs—and the perfect conclu-
of the cognition loss associated with aging. That ancillary sion to a booklet full of interesting bodybuilding science and
benefit is no doubt also related to suppressing cortisol, which information.
has been linked to degraded brain function. —Becky Holman
You may have read about research that links PS to im-
proved testosterone counts. Although this booklet was written Editor’s note: Phosphatidylserine (PS): Promise for Ath-
years ago, Burke and Fahey discuss that benefit as well: “PS letic Performance is available for less than a buck at
helps stop the rise in adrenocorticotrophin hormone (ACTH) Home-Gym.com. The popular PS supplement Cort-Bloc is
after exercise that leads to lower testosterone and increases in also available there.
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On the Juice Egg-cellent Food
Vegetable juice, that is. A recent
study found that overweight
subjects who drank at least one
cup of low-sodium V8 vegetable
juice each day for 12 weeks
lost four times as much weight
as subjects on the same diet
who didn’t drink the juice.
Researchers believe the juice Let’s hope the egg controversy is over. Recent studies
produced a full feeling, so show that eggs do not raise blood cholesterol or pose a
those who drank it ate less. heart risk. In fact, in a recent study healthy adults ate a
Plus, it contains many antioxi- whole egg every day for 12 weeks. Result: High-density-li-
dants linked to fat loss. poprotein cholesterol—the good kind—increased as much
—Becky Holman as 48 percent. It could be the lecithin in the eggs, which
www.X-tremeLean.com has been shown to raise HDL. —Becky Holman
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Have you ever wondered how companies “prove” the
claims listed on their products? The vast majority borrow third-
party data to support their claims. For instance, even though
virtually all companies claim to have proprietary blends of this
and that, very few of them actually test those blends. In fact,
most of them make claims based on the science published on
a single ingredient in the formula.
So when companies actually do research on their actual
product, we as consumers should applaud them. Below are a
couple of studies, published in the Journal of the International
Society of Sports Nutrition (www.jissn.com), showing that,
indeed, certain products do work as claimed by the brand.
Scientists led by the leading muscle physiologist, Darryn
Willoughby, Ph.D., determined the effects of 28 days of heavy
resistance exercise combined with the nutritional supplement
NO-Shotgun on body composition, muscle strength and
mass, markers of satellite cell activation and clinical safety.
Men trained four times per week for 28 days while also taking
27 grams per day of a placebo or NO-Shot-
gun 30 minutes prior to exercise. What
happened? Some amazing things.
The NO-Shotgun group experienced
greater gains in mass and total muscle They discovered that subjects taking BounceBack
protein, as well as a ginormous increase in capsules for 30 days experienced a significant
the myogenic regulatory factors, or MRFs. reduction in standardized measures of pain and
In fact, this was the first study on a finished tenderness following eccentric exercise compared
product to demonstrate MRF gains. No to those who did the same exercise but took a
significant differences were found in any of placebo. This product also appears to have a good
the whole blood and serum clinical chem- safety profile.2
istry, which is an index of the product’s —Jose Antonio, Ph.D.
safety.
In case you’re wondering, MRFs are Editor’s note: Jose Antonio, Ph.D., is the
proteins that regulate myogenesis, which CEO of the International Society of Sports Nutrition
is the creation of new muscle tissue. (www.theissn.org) and is a sports science consul-
The investigators also found that satellite tant to VPX/Redline.
cells—stem cells of skeletal muscles involved in
the repair of damaged muscle as well as making muscle fibers References
bigger—were activated with this preworkout supplement. By
turning those cells on, you turn on the molecular and cellular 1 Shelmadine, B.; Cooke, M.; Buford, T.; et al. (2009). Ef-
machinery of muscle hypertrophy. For bodybuilders that’s a fects of 28 days of resistance exercise and consuming a com-
damn good thing—imagine a supplement that turns on the mercially available preworkout supplement, NO-Shotgun®,
genetic machinery of a cell! on body composition, muscle strength and mass, markers of
The authors concluded that “NO-Shotgun effectively in- satellite cell activation, and clinical safety markers in males. J
creases muscle strength and mass [and] myofibrillar protein Int Soc Sports Nutr. 6(1):16.
content, and increases the content of markers indicative of 2 Udani, J.K.; Singh, B.B.; Singh, V.J.; and Sandoval, E.
satellite cell activation.”1 (2009). BounceBack capsules for reduction of DOMS after
Another investigation sought to test the effectiveness of the eccentric exercise: a randomized, double-blind, placebo-con-
dietary supplement BounceBack on delayed-onset muscle trolled, crossover pilot study. J Int Soc Sports Nutr. 6:14.
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Ah, Nuts!
One popular snack food can be a godsend for body- If you’re trying to gain muscle and need the calories,
builders. I’m talking about nuts, which are calorie dense great! If your aim is to lose bodyfat, not great. You must
and loaded with healthful fats. For hardgainers, or any off- burn 3,500 calories to shed a pound of fat, and that meant
season bodybuilder looking to boost the numbers on the well over a pound of fat each week that I was not losing. It
scale or the tape measure, a few servings of nuts a day— would also take an hour of intense cardio—every day—for
between meals, with protein shakes or even as a dessert a guy of 210 to 220 pounds just to make up for the nuts.
to finish off a meal—can be an excellent So if it’s your off-season and you want to grow,
choice. You have to be very careful with chow down. If you’re attempting to
nuts, though, once your get lean, just say no to nuts, and
goal shifts to losing snack on lower-calorie items. One
bodyfat. tasty alternative I recently
I stumbled onto discovered is dry-roasted
that discovery last edamame, or soybeans,
year while trying to also available at whole-
figure out why my older sale warehouses like
brother, who was sup- Costco. A quarter-cup
posedly eating a strict diet serving has 30 calories,
and doing his cardio, wasn’t only 40 of them from
dropping any bodyfat. The cul- fat. And, while the nuts
prit turned out to be nuts, and provide only a single gram
I also had to admit they were stymieing of protein per serving, roasted
my own fat-loss goals. I get the big plastic soybeans deliver 14 grams—a very
jars of mixed nuts from Costco, and BJ’s sells simple and delicious way to bump
its own version. Just a quarter cup has 200 calories, a full up your total protein intake. So don’t go nuts with eating
150 of them derived from fat. I’d average two servings a nuts—unless you need the calories.
day of a half cup each. Let’s do the math: —Ron Harris
• Daily: 800 calories—600 from fat Editor’s note: Ron Harris is the author of Real Body-
building, available at www.RonHarrisMuscle.com.
• Weekly: 5,600 calories—4,200 from fat
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Rinse for More Reps Up Your Absorption
Ever feel that you’ve hit a wall An Ohio State University
about halfway through your work- study found that subjects
out? Rinse to revive and keep on absorbed almost five times
repping. Researchers found that more of the cancer-fight-
exercisers who merely rinsed
ing nutrient lycopene in
their mouths with a sports drink
trained harder afterward. Appar- tomatoes when they were
ently, just the taste of carbs can eaten with avocados. The
spark the brain’s movement healthy fat in avocados
and pleasure centers to give apparently helps you ab-
you new energy, so if you’re
sorb some nutrients more
watching calories, rinse but
don’t swallow. effectively.
—Becky Holman —Becky Holman
66 DECEMBER 2009
TM
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Train, Eat,
Grow Muscle-Training Program 122
From the IRON MAN
Training & Research Center
by Steve Holman and Jonathan Lawson
Photography by Michael Neveux
W Size Surge Regurge

e frequently talk and contracted-position exercise.
about ebb and flow to For example, chest work would be
grow, or what we call If you’ve been reading our stuff bench presses for midrange, flyes
phase training. That’s for a while, you know all the details for stretch and cable crossovers for a
four to six weeks of all-out training of the Size Surge experiment—but contracted-position hit. Once again,
followed by a one-week downshift we need to regurgitate some of the he did four weeks of all-out training
in intensity—usually stopping all important things that occurred followed by one backoff week.
work sets two reps short of failure. during that project to make a point. That regimented phase-training
The medium-intensity week gives Keep in mind that it was 10 weeks approach worked extremely well,
our muscles and nervous systems a and that Jonathan’s first five weeks especially with the volume uptick.
chance to regroup, and we often see consisted of workouts made up of We mention his increase in volume
noticeable mass increases during simple, big, basic moves. because that’s another key principle
that week and/or after. We classify that type of program that we haven’t really discussed:
To be honest, we’re not always as an anabolic primer because it over-reaching, or overshooting.
good at following the protocol. Our gets the hormones surging and the
motivation usually gets the best of muscles ready for a more concen- Overshooting
us, and we’ll go a few months with- trated attack in phase 2. He did four
out a downshift phase. When we do all-out weeks followed by a down- Overshooting occurs when you
finally take it, though, it works won- shift week—the fifth—during which apply either a sudden or gradual
ders—and we usually slap our fore- he used the same anabolic-primer increase in volume—almost over-
heads, muttering, “Why didn’t we do program, but he backed off on every training—then cut back significantly
that sooner?” In fact, phase training exercise, stopping about two reps to let the muscles supercompensate
was one of the key principles that short of failure. and fill out. In other words, more
helped Jonathan pack on 20 pounds For the second five weeks he used mass occurs quickly as the muscles
Model: Will Harris
of muscle in 10 weeks back in the Positions of Flexion, which upped regenerate from the excess work-
’90s when he was the beta-test sub- his volume on each bodypart as well load—and bodyfat continues to
ject for the Size Surge program. as trained each muscle through its melt away.
full range with a midrange-, stretch- We use the overshoot technique
www.ironmanmagazine.com \ DECEMBER 2009 73

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Muscle-Training Program 122
IRON MAN Training & Research Center Muscle-Training Program 122

Workout 1: Chest, Calves, Abs Workout 3: Quads, Hamstrings, Lower Back
Smith-machine
Smith-machineincline inclinepresses
presses Leg extensions
Leg extensions (warmup)
(warmup) 11xx 18-20
18-20
(X
(XReps,
Reps,drop)2
drop on x 9, 7(5) set)
second 2 x 9, 7(5) Machine hack
Machine hack squats
squats (X
(X Reps)
Reps) 11 xx 10
10
High
Highcable
cableflyes
flyes 11xx10-12
10-12 Superset
Superset
High
Highcable
cableflyes
flyes(drop,
(drop,XXReps)
Reps) 11xx10(6)
10(6) Machine hack
Machine hack squats
squats 11 xx 8-10
8-10
Wide-grip
Wide-gripdipsdips(X(XReps)
Reps) 11xx99 Leg presses
Leg presses 11 xx 8-10
8-10
Superset
Superset Superset
Superset
Wide-grip
Wide-gripdips dips 11xx8-10
8-10 Leg extensions
Leg extensions 11 xx 9-12
9-12
Dumbbell
Dumbbellbench benchpresses
presses 11xx8-10
8-10 Sissy squats
Sissy squats (X
(X Reps)
Reps) 11 xx 8-10
8-10
Low
Lowcable
cableflyes
flyes 11xx10-12
10-12 Superset
Superset
Cable
Cablecrossovers
crossovers(drop)
(drop) 11xx10(6)
10(6) Leg extensions
Leg extensions (X (X Reps)
Reps) 11 xx 9-12
9-12
Leg
Leg presscalf
press calfraises
raises(drop,
(drop,XXReps)
Reps) 11xx15(8)
15(8) Dumbbell walking lunges
Dumbbell walking lunges 1 xx 12
1 12
Tri-set
Tri-set Hyperextensions (X
Hyperextensions (X Reps)
Reps) 11xx 10-12
10-12
Standing
Standingcalf calfraises
raises 22xx12-20
12-20 Superset
Superset
Machine
Machine donkeycalf
donkey calfraises
raises 22xx9-12
9-12 Hyperextensions
Hyperextensions 11 xx 8-10
8-10
Hack-machine
Hack-machinecalf calfraises
raises(X(XReps)
Reps) 22xx7-10
7-10 Stiff-legged deadlifts
Stiff-legged deadlifts 11 xx 8-10
8-10
Superset
Superset Leg curls
Leg curls (drop,
(drop, XX Reps)
Reps) 11 xx 9(5)
9(5)
Machine
Machinedonkey
donkeycalf calfraises
raises 11xx12-15
12-15 Wide-stance leg
Wide-stance leg curls
curls (drop,
(drop, X
X Reps)
Reps) 11 xx 9(5)
9(5)
Standing
Standingcalf calfraises
raises(freehand)
(freehand) 11xx25-30
25-30
Superset
Superset Workout 4: Delts, Triceps, Biceps
Hanging
Hangingkneeups
kneeups(X(XReps)Reps) 11xx12-15
12-15
Incline Smith-machine behind-the-neck
Smith-machine behind-the-neck
Inclinekneeups
kneeups(X(XReps)Reps) 11xx8-10
8-10 presses (X
(X Reps)
Reps)
Giant
Giantsetset presses 11xx8-10
8-10
Ab Superset
Superset
AbBench
Benchcrunches
crunches(X(XReps)
Reps) 11xx9-12
9-12 Smith-machine behind-the-neck
Full-range
Full-rangetwisting
twistingcrunches
crunches 11xx9-12
9-12 Smith-machine behind-the-neck presses
presses 11 xx 8-10
8-10
Crunches Seated dumbbell
Seated dumbbell presses
presses (X
(X Reps)
Reps) 11 xx 8-10
8-10
Crunches(freehand)
(freehand) 11xx9-12
9-12 One-arm lateral
lateral raises
End-of-bench
End-of-benchkneeups kneeups(X(XReps)
Reps) 11xx9-12
9-12 One-arm raises 11 xx 8-10
8-10
Superset
Superset
One-arm cable
One-arm cable lateral
lateral raises
raises 22 xx 8-10
8-10
Workout 2: Back, Forearms Leaning one-arm
Leaning one-arm lateral
lateral raises
raises 22 xx 8-10
8-10
Pulldowns(X
Pulldowns (XReps)
Reps) 11xx99 Superset
Superset
Superset
Superset Overhead lateral
Overhead lateral raises
raises 11 xx 8-10
8-10
Pulldowns
Pulldowns 11xx8-10
8-10 Forward-lean lateral
Forward-lean lateral raises
raises 11 xx 8-10
8-10
Parallel-gripchins
Parallel-grip chins 11xx8-10
8-10 Bent-over lateral
Bent-over lateral raises
raises 22 xx 10,
10, 15
15
Superset
Superset Dumbbell close-grip
Dumbbell close-grip
Dumbbellpullovers
Dumbbell pullovers 11xx8-10
8-10 bench presses
bench presses (X(X Reps,
Reps, drop
drop)on 2 x 10, 8(4)
Undergrippulldowns
Undergrip pulldowns 11xx8-10
8-10 Superset
second set) 2 x 10, 8(4)
Superset
Superset Lying extensions
Superset 1 x 8-10
Undergrippulldowns
Undergrip pulldowns 11xx8-10
8-10 Cableextensions
Lying pushouts 11 xx 8-10
8-10
Roperows
Rope rows 11xx8-10
8-10 Superset
Cable pushouts 1 x 8-10
Machinerows
Machine rows(X (XReps)
Reps) 11xx99 One-arm kickbacks
Superset 1 x 8-10
Superset
Superset One-arm kickbacks
One-arm reverse-grip pushdowns 11 xx 8-10
8-10
Machinerows
Machine rows 11xx8-10
8-10 Preacher
One-arm curls or undergrip
reverse-grip chins
pushdowns 11 xx 8-10
8-10
Shoulder-width-gripcable
Shoulder-width-grip cablerows
rows 11xx8-10
8-10 Superset curls or undergrip chins
Preacher 1 x 8-10
Behind-the-neckpulldowns
Behind-the-neck pulldowns(drop,
(drop,XXReps)
Reps) 11xx10(6)
10(6) Preacher curls or undergrip chins
Superset 1 x 8-10
Superset
Superset Cable curls
Preacher curls or undergrip chins 11 xx 8-10
8-10
Shrugs
Shrugs 11xx8-10
8-10 Concentration
Cable curls curls (drop) 12xx8-10
9(6)
Nautilusroll-back
Nautilus roll-backshrugs
shrugs 11xx8-10
8-10 Superset
Concentration curls (drop) 2 x 9(6)
Superset
Superset Incline hammer curls
Superset 1 x 8-10
Cableupright
Cable uprightrows
rows 11xx8-10
8-10 Cable hammer
Incline hammercurls curls 11 xx 8-10
8-10
Cablehigh
Cable highpulls
pulls 11xx8-10
8-10 Seated
Cablecalf raises (X
hammer Reps)
curls 21xx15, 12
8-10
Superset
Superset Seated calf raises (X Reps) 2 x 15, 12
Alternatedumbbell
Alternate dumbbellfront
frontraises
raises 11xx8-10
8-10
Cable high
Cable high rowsrows 1 x 8-10
1 x 8-10
Cablereverse
Cable reversecurls
curls(drop,
(drop,XXReps)
Reps) 11xx10(6)
10(6)
Superset
Superset
Dumbbellreverse
reversewrist
wristcurls
curls(X(XReps)
Reps)
Note: For an up-to-date
Dumbbell 11xx12
12
ForearmBar
Forearm Barreverse
reversewrist
wristcurls
curls 11xx8-10
8-10 look at our daily workouts,
Superset
Superset
Dumbbellwristwristcurls
curls(X(XReps)
Reps)
visit the X-Training Blog at
Dumbbell 11xx12
12
ForearmBar
Forearm Barwrist
wristcurls
curls 11xx8-10
8-10 www.X-Rep.com.
Rockers(drop)
Rockers (drop) 11xx17(9)
17(9)

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when we’re getting ready for

our yearly photo session, al-
though we sometimes hold
the peak volume, or highest
number of sets, too long due
The trick is to
to rampant motivation. Lots overshoot
of competitive bodybuilders
do the same thing before a just long enough
contest, gradually doing more
and more—but they usually that you almost
don’t back off early enough or
long enough for the full size
overtrain.
effects to occur; typically, they
back off only the last two or
three workouts. (Note: Steroid-
enhanced bodybuilders can
continue to recover from just
about any amount of high-in-
tensity work for long periods if
they take enough stuff, so they
don’t need to back off much, if
at all.)
The trick is to overshoot
just long enough that you
almost overtrain, then ratchet
back the volume to make way
Model: Omar Deckard
for new gains. In Jonathan’s

Size Surge example he added
volume after five weeks, but
you can also increase volume
gradually every week or two
rather than all at once—a stair-
step method.
Increasing volume little by little drop set on concen-
over a number of weeks may enable tration curls. Now our
the body to better adapt and grow, biceps routine looked
decreasing the chances of an over- like this:
training regression—although using
one larger-volume surge worked Preacher curls 3 x 8-10 Preacher curls or
well for Jonathan too. Dumbbell curls undergrip chins
(10x10 style) 3 x 10 (drop on second set) 2 x 9, 7(4)
Stairway to Mass Superset Cable curls 2 x 15, 12
Incline curls 1 x 8-10 Concentration curls
Let’s use the biceps workout Undergrip pulldowns 1 x 8-10 (drop) 2 x 9(6)
we started with this year when we Concentration curls
began using the X-Rep Power-Den- (drop) 1 x 9(6) Our muscles began to get
sity Mass Workout: even bigger and rounder, giv-
Two workouts after that we added ing a tight-skin feeling. We
Preacher curls 2 x 8-10 another superset of incline curls made one more small reduc-
Dumbbell curls and undergrip pulldowns—doing tion in the biceps routine—
(10x10 style) 4 x 10 two superset rounds instead of one. it’s in the arm workout on
Incline curls (drop) 1 x 9(6) That was peak volume—about 12 page 74:
Concentration curls 1 x 8-10 sets—which we held for only two
workouts. Then we started down the
Preacher curls or
After a couple of workouts we volume ladder, moving back to the
undergrip chins 1 x 8-10
added a heavy set of preacher curls routine listed above—pulling back
but reduced the 10x10-style dumb- to one superset instead of two. Superset
bell curls to 3x10. That extra heavy We held to that volume for about Preacher curls or
set provided more trauma—and a three workouts, then made a big re- undergrip chins 1 x 8-10
very slight workload uptick. duction in an attempt to accelerate Cable curls 1 x 8-10
Three workouts after that we extreme muscle supercompensa- Concentration curls
added undergrip pulldowns and a tion, fullness and vascularity... (drop) 2 x 9(6)

We may reduce the sets on the succeeded, as we were dragging at side of the key 2A muscle fibers,
last exercise, concentration curls, some workouts. We won’t know the something Arnold did frequently
to one drop set instead of two. final results till we get in the studio with his backoff sets on his first big
That would put us at the same under Mike Neveux’s dramatic light- exercise. We’ve also found that end-
volume—five sets—as when we ing in a few weeks. ing with a big pump encourages
reduced volume the last few weeks more gains. That’s something Eric
during our first X-Rep year; that’s Density-Exercise Broser has embraced with his Fiber
when the concentration-curl photo Damage/Fiber Saturation method.
Overview
of Jonathan on page 81 was taken. It While heavy free-weight work is
obviously worked well! In the past few installments of usually best for your opening exer-
The stair-step approach to over- TEG we’ve been stressing that get- cise, to end a bodypart routine you
shooting is kind of a watch-and- ting density on the opening big ex- should use an exercise that keeps
adjust scenario. Keep in mind that ercise is important. For example, in tension on the muscle throughout
during the above example our calo- the above biceps routines we used the range of motion. A longer ten-
ries were dropping and our cardio a 10x10-style sequence, drop sets or sion time is mandatory, but so is
was increasing, so it was a real bob supersets to get that longer-tension- occlusion, or blocking blood flow. In
and weave to avoid overtraining. time effect. Density methods are de- most cases that means cable work.
In fact, I’m not sure we completely signed to emphasize the endurance For example, in our biceps work-
IRON MAN Training & Research Center Home-Gym Program 122

Workout 1: Chest, Calves, Abs Workout 3: Quads, Hamstrings, Lower Back
Low-incline
Low-inclinepresses
presses(X(XReps,
Reps,drop)
drop) 22xx10,
10,8(5)
8(5) Leg extensions
Leg extensions (warmup) 11xx 20
20
Bench
Benchpresses
presses 22xx10,
10,8(5)
8(5) Squats (drop)
Squats 22xx10,
10,8(5)
8(5)
Incline
Inclineflyes
flyes(second
(drop onsetsecond
drop) set) 22xx10,
10,9(6)
9(6) Superset
Superset
Superset
Superset Dumbbell squats
Dumbbell 11xx10-12
10-12
Decline
Declineflyes
flyes 11xx8-10
8-10 Sissy squats
Sissy 11xx10-12
10-12
Pushups
Pushups 11xx8-10
8-10 Superset
Superset
Donkey
Donkeycalfcalfraises
raises(drop,
(drop,XXReps)
Reps) 11xx15(8)
15(8) Leg extensions
Leg extensions 11xx10-12
10-12
One-leg
One-legcalf
calfraises
raises(double
(doubledrop)
drop) 22xx15(10)(7)
15(10)(7) Dumbbell walking lunges
Dumbbell 11xx10-12
10-12
Superset
Superset Hyperextensions (X Reps)
Hyperextensions 11xx10-12
10-12
Hanging
Hangingkneeups
kneeups(X(XReps)
Reps) 1 x12-15
x 12-15 Superset
Superset
End-of-bench
End-of-benchkneeups
kneeups(X(XReps)
Reps) 11xx8-10
8-10 Hyperextensions
Hyperextensions 11xx8-10
8-10
Superset
Superset Stiff-legged deadlifts
Stiff-legged deadlifts 11xx8-10
8-10
Full-range
Full-rangecrunches
crunches(drop)
(drop) 1 x10(8)
x 10(8) Leg curls
Leg curls (X
(second set drop, X Reps)
Reps, drop) 22xx 9,
9,9(6)
9(6)
End-of-bench
End-of-benchkneeups
kneeups 11xx8-10
8-10
Workout 2: Back, Forearms Workout 4: Delts, Triceps, Biceps

Chins
Chins(X(XReps,
Reps,drop)
drop) 22xx10,
10,8(5)
8(5) Dumbbellpresses
Dumbbell presses(X (XReps,
Reps,drop)
drop) 22xx10,
10,8(5)
8(5)
Superset
Superset One-arm lateral raises
One-arm lateral raises 1 x 8-10
1 x 8-10
Dumbbell
Dumbbellpullovers
pullovers 22xx8-10
8-10 Superset
Superset
Undergrip
Undergriprowsrows 22xx8-10
8-10 Inclineone-arm
Incline one-armlateral
lateral raises
raises 22xx8-10
8-10
Bent-over
Bent-overbarbell
barbellorordumbbell
dumbbell Leaninglateral
Leaning lateral raises
raises 22xx8-10
8-10
rows
rows(X(XReps,
Reps,drop)
drop) 2 x 10, 8(5) 2 x 10, 8(5) Bent-overlaterals
Bent-over laterals 22xx10,
10,15
15
Bent-arm
Bent-armbent-over
bent-overlaterals
laterals(drop)
(drop) 11xx10(6)
10(6) Close-grip benchpresses
Close-grip bench presses(drop)
(drop) 2 x 10, 8(5)
2 x 10, 8(5)
Shrugs
Shrugs(X(XReps,
Reps,drop)
drop) 11xx12(8)
12(8) Superset
Superset
Superset
Superset Declineextensions
Decline extensions 11xx8-10
8-10
Barbell
Barbellupright
uprightrows
rows 11xx8-10
8-10 Overhead extensions
Overhead extensions 1 x 8-10
1 x 8-10
Alternate
Alternatedumbbell
dumbbellfront
frontraises
raises 11xx8-10
8-10 Superset
Superset
Reverse
Reversecurls
curls(drop)
(drop) 11xx10(6)
10(6) Kickbacks
Kickbacks 11xx8-10
8-10
Tri-set
Tri-set Benchdips
Bench dips 11xx8-10
8-10
Dumbbell
Dumbbellrockers
rockers 11xx12-17
12-17 Preachercurls
Preacher curls or
or undergrip
undergrip chins
chins 22xx10,
10,8(5)
8(5)
Behind-the-back
Behind-the-backwristwristcurls
curls 11xx10-12
10-12 Incline curls
Incline curls 1 x 8-10
1 x 8-10
Reverse
Reversewrist
wristcurls
curls 11xx10-12
10-12 Concentrationcurls
Concentration curls (drop)
(drop) 11xx10(6)
10(6)
Superset
Superset
Note: If you don’t have a leg extension machine, do Inclinehammer
Incline hammercurls curls 11xx8-10
8-10
old-style hacks, nonlock style. Use partner resistance, Hammercurls
Hammer curls 11xx8-10
8-10
towel around the ankles, if you don’t have a leg curl Seatedcalf
Seated calfraises
raises 22xx12-17
12-17
machine.

Cables do a
better job
of keeping
tension on the
target
muscle.
Model: Tony Jones

outs you’ll see concentration We’re starting to alter all of
curls as the last exercise, two our bodypart routines to fin-
drop sets; however, we found ish with a continuous-tension
that doing a set of concentra- cable move for either a drop
tion curls followed immedi- set or higher reps. It’s a better
ately by a set of one-arm cable way to get more blood flow to
curls produced a much bigger grow.
pump—because the cables do To see how our workouts
a better job of keeping tension are evolving, visit our training
on the target muscle. blog at X-Rep.com. If you
The same with triceps. We want to explore more about
found that supersetting one- workout density, see our new
arm kickbacks with one-arm e-programs, The X-traordinary
pushdowns worked better than X-Rep Workout and The
a drop on two-arm kickbacks. Ultimate Power-Density Mass
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arm reverse-grip pushdowns, downloads at
rest for 10 seconds, then do X-traordinaryWorkouts
standard one-arm push- .com.
downs—a double-barrelled Editor’s note: For workout
cable attack. That rest/pause and nutrition features, the
technique is great for creating latest e-zines and our X-Blog
Model: Jonathan Lawson

a big pump, as blood rushes training and supplement
in during the 10 seconds, right journals, visit www.X-Rep
before you blast the muscle .com. One of the best-selling
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by John Hansen,
Mr. Natural Olympia
Ripping Up After 40
Q: I’m 38 years old and have been seriously diet- so low my body is shutting down? I work from home,
ing for about four weeks. My weight is 236, and I’ve so outside the exercise I’ve been doing, I’m not very
been getting 2,100 calories per day on average, try- active.
ing to lose fat while building muscle. I’m also doing A: I think you hit the nail on the head when you said,
moderate cardio for 45 minutes a day five days per “This was much easier in my 20s.” As you’re discovering,
week, walking on the treadmill at an average rate our bodies change as we get older, and what used to work
of 4.5 miles per hour. I’ve been maintaining my no longer does.
diet at 45 percent complex carbs, 45 percent pro- The main difference is that our hormone levels change
tein and 10 percent fat. I give myself Saturday and as we age. Specifically, testosterone and growth hormone
Sunday to cheat a little, but not anything more than decline after our 20s. Since testosterone is responsible for
maybe 3,500 calories max per day. I’ve also been strength and muscle mass and growth hormone regulates
weight training intensely approximately four to fat deposition, you can see how the decline in those two
five days per week. I know I’ve gained muscle, but I important hormones can have a negative effect on our
don’t feel that I’m losing fat as quickly as I should. physiques.
I’ve cut back on the cardio a bit this week, but I see Of course, exercising and following a good nutrition
no difference on the scale or when I measure my program can help overcome the natural changes. Weight
waistline. This was much easier in my 20s. I was training helps maintain and build more muscle by creat-
wondering what you recommend. Are my calories ing a demand for those muscles. Without that demand,
muscles atrophy from
both nonuse and the
testosterone decline.
Following the right
diet is also crucial in
maintaining a youthful
look. Fat accumulates
much more easily than
it did when we were
younger. Foods that
formerly had no effect
on us now add pounds
of unwanted fat.
Although you’ve
lowered your calorie
count to only 2,100
per day, you may still
be eating too much
carbohydrate. Unfor-
tunately, even complex
carbs like brown rice,
oatmeal and whole-
wheat bread can con-
tribute to fat storage as
we get older.
You mentioned that
45 percent of your daily
calories come from
carbohydrates. That’s
236 grams a day along
with 236 grams of pro-
Our testosterone and tein and 50 grams of
fat. At a bodyweight of
growth hormone decline after 236 you’re eating one
gram of protein and
our 20s. That can have a negative one gram of oncarbohy-
Neveux \ Model: John Hansen
(continued page 102)

drate for each pound
effect on our physiques. of bodyweight.
If you change the
distribution of your
macronutrients to
fewer carbs, you can
1$785$//<+8*(
radically change Rest Days
the look of your Protein: 350
physique without grams
cutting calories. Carb: 177
In fact, you might grams
be able to increase Fat: 50 grams
the calories that Calories: 2,558
you take in while
still getting leaner. You can see
If you increased that you’d get 400
your protein in- to 500 calories
take to 1.25 or 1.5 more than you
grams for each get now. That
pound of body- doesn’t matter,
weight, you’d be though, because
getting 295 to 354 your carbohy-
grams per day. drate intake is
That would pro- much less. The
vide your muscles macronutrients
with more amino make more dif-
acids to keep your ference in your
body in a more physique than
positive nitrogen the calorie intake.
balance as well You could
as help keep your probably reduce
blood sugar more your cardio to
stable. It’s also im- only three to four
portant to increase days a week. If
your protein intake you did cardio
when you start first thing in the
decreasing your Cycling carbohydrate is an effective morning on the
carbs. way to preserve or even build muscle days you don’t
A low-carb diet as you lose bodyfat. train, that would
will eventually bring it down
lead to muscle loss to three days a
because we need week. Try that be-
carbohydrate for energy during workouts. When you don’t fore you add more cardio because I think the reduction in
get enough carbs, your body sacrifices muscle for energy— your carb intake will give you the results you’re looking for.
although the increased protein intake helps to prevent that. The only other suggestion I would make is to be careful
By cycling your carbohydrate intake, you can reduce fat with your “cheat days.” I usually won’t cheat at all when I’m
deposition while maintaining your energy and muscle size. trying to lose fat because it puts me behind. I gain some
You eat more on the days you train and less on your rest weight and add size to my waist for a couple of days after
days. That way you’re essentially “starving” the fat cells; by my cheat, and it takes several more days just to get my
increasing carbohydrates on your training days, you help weight and waist down to what they were before I cheated.
restore the muscle glycogen that you use during training, If I don’t cheat, I’m getting leaner instead of trying to get
and you have more energy available for your workouts. back to what I was before I cheated. When you get older,
Restoring glycogen in muscle cells is a crucial part of build- you can’t cheat as much and get by with it the way you
ing muscle and recovering from workouts. could when you were younger.
I recommend that you reduce your carbohydrate intake
to a little less than one gram for each pound of body- The ’09 ABA Natural
weight—.95—on the days that you train and go down to .75 North America Championships
carbs per gram of bodyweight on the days you don’t work
out. For your bodyweight of 236 you’d be eating 224 grams For the third year in a row I promoted the ABA Natural
of carb on your training days and only 177 grams on your North America Championships in Bolingbrook, Illinois.
rest days. If you trained four days a week, your carb intake The contest took place on August 1, 2009, at Bolingbrook
per week would average 204 grams a day—much less than High School. Our special guest performer was the awesome
the 236 you’re taking in now. Jennifer Abrams, one of the top natural female bodybuild-
Putting it all together, this is what your new diet would ers in the country. She won the ABA Natural Illinois Cham-
look like: pionships earlier this year, and she’s one of the favorites for
the Natural Olympia Championships in Chicago in 2010.
Training Days The Natural North America Championships is part of
Protein: 295 grams the ABA/INBA organization. The overall winners are now
Carb: 224 grams eligible to compete in the Natural Universe and Natural
Fat: 60 grams Olympia Championships. The Natural Olympia will be held
Calories: 2,616 on October 17 in Queensland, Australia, and the Natural
Universe will take place on November 14, 2009, in Los
1$785$//<+8*(
Angeles. Grand Masters
The men’s overall (50-59)
contest was extremely 1) Jeff Weeden
tough. The incredible
Thomas Anderson, the Ultra Grand
overall winner in last Masters (60-69)
year’s contest and a 1) Art Miller
class winner at the ’08
Natural Olympia, re- Overall Masters
turned this year to win Men
the title again. He was 1) Jeff Weeden
pushed hard by 52-
year-old Ronald DeBry Women’s Open
from Salt Lake City. 1) Jessica Olson,
Ronald was ripped and 2) Karen Johnson
vascular, but Thomas’
overall shape and Masters Women
proportion were just 1) Karen Johnson
enough to give him a
four-to-three majority Bikini Diva
from the judges. 1) Heather Frystak,
The highlight of the 2) Samantha Lyle, 3)
evening came when Jennifer Ericksen
some legends of body-
building appeared Men’s Open
onstage for a special Short: 1) Thomas
presentation. Nine- Anderson, 2) Ron
teen sixty-six AAU Mr. DeBry,
America Bob Gajda, 3) P.J. Geldenhuis
’64 Most Muscular Tall: 1) Michael
Man Bill Seno and Orwig,
three-time Mr. Olym- 2) Gary LeBeau, 3)
pia Sergio Oliva—“the Larry Johnson
Myth”—were all on Overall: Thomas
hand to receive a Anderson
standing ovation. Thomas
Here are the results Anderson, I want to sincerely
of the ’09 ABA Natural men’s open thank all my sponsors
overall winner.
Rufus Austin
North America Cham- for helping to support

pionships: natural bodybuilding
and fitness. My main
Ms. Fitness sponsors were Op-
1) Stacy Kvernmo, 2) Shannon Goering timum Nutrition and American Bodybuilding, along with
IRON MAN magazine (all the overall winners received a
Figure Open one-year free subscription compliments of John Balik), JM
1) Brittany Ramsey, 2) Jessica Olson, 3) Jennifer Ericksen, Steel, Pride Nutrition, Nutrition Discounters, Capitol Nutri-
4) Samantha Lyle tion and the Vitamin Shoppe.
Masters Figure
Bobbie Kongsgaard Editor’s note: John Hansen has won the Mr. Natural
Olympia and is a two-time Natural Mr. Universe winner.
Teenage Men Check out his Web site at www.NaturalOlympia.com, or
1) Kris Carver, 2) Wali Khan, 3) Yanni Souyoutizidis, send questions or comments to him
4) Drew Milliken via e-mail at John@NaturalOlympia
.com. Look for John’s DVD, “Natural
Junior Men (ages 20-21) Bodybuilding Seminar and Compe-
P.J. Geldenhuis titions,” along with his book, Natural
Bodybuilding, and his training DVD,
Novice Men “Real Muscle,” at his Web site or at
Short: P.J. Geldenhuis Home Gym Warehouse, www.Home-
Tall: Michael Orwig Gym.com. Listen to John’s new radio
Overall: P.J. Geldenhuis show, “Natural Bodybuilding Radio,”
at www.NaturalBodybuildingRadio
Masters Men (40-49) .com. You can send written correspondence to John
1) Stan Sayler, 2) Larry Johnson, 3) Jamie Johnson Hansen, P.O. Box 3003, Darien, IL 60561. IM

by IFBB Pro
Dave Goodin
Sprinting, Fat Loss and BCAAs

A couple of weeks ago, as I was preparing for the NPC sions at about 65 to 70 percent of my max heart rate for 30
Europa Super Show, I posted a status update on Facebook to 45 minutes. I usually do a fast walk—4.0 to 4.3 miles per
stating that I was off to do cardio. I received a comment hour—and burn between 200 and 300 calories during the
on my status that asked, “Do you ever see any buff sprint- exercise bout. While I don’t expect those sessions to elevate
ers doing cardio? No. They stay lean and muscular from my metabolism for hours, I’m quite certain that I’m not
doing high-intensity work.” Because I’m very busy with my back down to baseline in three minutes. Often I do multiple
contest prep and training my clients, I didn’t respond. I just cardio sessions per day so that my daily expenditure dur-
didn’t have time to get into an exchange of words about my ing the cardio bouts averages about 500 calories a day. That
contest-prep strategy. alone is enough to burn a pound of bodyfat a week.
I posted another status update that said I’d had a great I’m against using high-intensity exercise to burn off fat
shoulder and arm workout and had one more cardio ses- during contest preparation. My weight-training sessions
sion to do. The same gentleman posted the following are so intense that doing more high-intensity work for fat
comment: “Dave, cardio promotes gluconeogenesis, or burning dramatically cuts into recovery from my weight
loss of BCAAs [branched-chain amino acids] from the very workouts. I lose strength, and my joints get very sore. Sec-
muscles you’ve worked hard to build as part of the meta- ond, the risk of injury is much greater on high-intensity
bolic damage induced. Boxers, gymnasts, sprinters, speed conditioning work.
skaters and others NEVER do CARDIO to get ripped: Their About 10 years ago I decided that doing sprints would
training keeps them that way. Cardio recovery occurs in be good for my legs and for burning a lot of calories. On my
three minutes while MET will keep metabolism high for second day of sprinting—even though I did a very thor-
four to 24 hours postworkout.” ough warmup and hadn’t even gotten up to a full-speed
Now, I’m a very easy-going dude. But I have more than sprint yet—I tore a hamstring. The following year one of
3,000 friends on my Facebook account—most of them my top pro bodybuilders asked me about doing sprints
fans—and getting called out about my tried-and-true for conditioning. I recommended against it and told him
contest preparation on my own profile page (not once, but my story. He did it anyway and tore a hamstring. Last year
twice) really got under my skin. I hate to argue, but as it
happened, I was needing a good topic for my column.
The first thing that came to my mind when I saw the
post about buff sprinters was that I’d gladly compete on
a bodybuilding stage against Hussein Bolt, Tyson Gay or
Carl Lewis in his prime any day of the week. While those
amazing athletes are lean and relatively muscular—and
would make me look like I was backing up if I had to race
them—I’d make them look like toothpicks in a physique
contest. They all look “buff” on camera, but they carry
nowhere near the amount of muscle relative to their frame
that a good competitive bodybuilder carries. On TV you
see the best sprinters in the world—the guys and gals
loaded with a ridiculously high percentage of fast-twitch
fibers. They have the best coaches and best nutrition-
ists—and sometimes the best pharmacologists. I’ve seen
some very good high school sprinters who weren’t any-
where close to ripped. Besides, guess what? I don’t want to
look like a sprinter anyway. One more thing: When I was a
sprinter, we did cardio.
Let’s move on to the second point: Cardio promotes glu-
coneogenesis and loss of BCAAs. Gluconeogenesis is the
conversion of protein into carbohydrates when glycogen
stores are depleted. I’m not a fan of the low-carbohydrate
diet because I don’t want to deplete my glycogen stores to
the point where my body converts protein into glucose.
In high-intensity exercise glucose is the primary energy
source, so glycogen stores are used at a faster rate. During
moderate-intensity cardio, carbohydrates are burned as
the primary source of energy for the first few minutes, but
as exercise continues a great percentage of the fuel comes
from fat. Gluconeogenesis will occur if aerobic exercise is
continued for long enough that glycogen stores become
depleted.
Neveux
To avoid that situation, I keep most of my cardio ses-

Mary Hobbs, an outstanding nation- I’ve used the same strategy to help
al-level bodybuilder, was in tremen- many clients win bodybuilding and
dous shape and tore a calf muscle figure titles over the years. With just a
sprinting ramps in preparation for the quick glance around my office I count
USA Championships. 24 champions I’ve trained—all of
The risk is too great when you’re them drug-free athletes. In 2007 three
just weeks from a contest, your body- top-level WNBF pro natural body-
fat is extremely low and you’re sub- builders contacted me to see how I
sisting on restricted calories. Frequent get so ripped yet retain so much mus-
but relatively brief moderate-intensity cle. These were athletes who were all
cardio from which I can easily recover placing in the top three at the WNBF
is best. I think my weight-training Pro Natural Universe and Pro World
sessions are enough to elevate my Championships. Following my advice,
metabolism for hours. 54-year-old Joan Lopez won the ’07
Concerning the loss of BCAAs, it’s Pro Universe. Brian Whitacre won the
so hot here that when I go out to do lightweight class at the ’07 Pro World
my walks, I always carry a bottle of Championships. Jim Cordova won the
water. Even though I think my cardio middleweight and overall titles at the
sessions are short enough that I’m not ’07 Pro World Championships. And
tapping into BCAA pools, I add two ’05 Pro Natural World Bodybuilding
scoops of Xtend, a BCAA supplement champion Nancy Hanna was also a
by Scivation, to my water, just to be client of mine. My point is that my
on the safe side. system works—not just for me but for
Now, getting back to what kind many others.
of athletes “never do cardio,” while My plan is simple: Use weight
I don’t see any reason for gymnasts training to build and shape your mus-
to do cardiovascular exercise in their cle, and use diet and cardio to reduce
training, they do have to control their your bodyfat to ridiculously low levels
bodyweight, and my understanding for competition. The first thing I tell
is that they generally do that through everyone I work with is that you want
diet. Once again, whenever we see to do as little cardio as you can get
gymnasts on TV, we’re seeing the best away with while dropping bodyfat at
in the world. Those young men and the rate that you need to drop. Being
women are extremely lean, but if you able to prepare for a show with no
go to a high school or college gymnas- cardio is the ideal scenario because
tics meet, you’ll see that not all gym- then you have more energy to use in
nasts are ripped. recovery from your weight training. In
The statement that boxers and my experience, though, that’s seldom
speed skaters never do cardio was just the case. My strategy of using a basic
ignorant. The professional boxers that weight-training program, along with a
I know personally do a great deal of high-protein, moderate-carb, relative-
running. And speed skaters never do ly lowfat diet and a sensible amount
cardio? Are you kidding me? The rac- of moderate-intensity cardiovascular
ing distances in speed skating range exercise works extremely well for me
from 500 to 10,000 meters. Racing at and all of the clients I’ve trained who
10,000 meters requires a great deal of were diligent about following the
cardio. plan.
What bothered me most was that If your body can tolerate high-in-
I was being told on my profile page tensity conditioning and that gets you
that I’m going about my contest shredded, then by all means get after
preparation all wrong by someone it. Please, though: Don’t call me out
who—to my knowledge—has never publicly. You might end up getting
donned posing trunks. I’m in the talked about in IRON MAN. Notice
midst of my 27th year of bodybuilding I didn’t mention any names—the
competitions, and, considering my gentleman who wrote the comments
record, I think I deserve a little more is a friend of mine and is a pretty
respect than that. I’ve been using the sharp guy.
same basic precontest strategy very
successfully for 27 years with little Editor’s Note: See
tweaks from year to year. I’m not a Dave Goodin’s blog at
huge guy, even off-season, yet over www.IronMan
the past 15 years I’ve won 18 titles— Magazine.com. Click
nine of my wins were in international on the blog selection
competitions—in 32 contests, taken in the top menu bar.
10 second-place trophies, three thirds To contact Dave
and one fourth, my lowest placement directly, send e-mail to TXShredder
in the past 15 years. @aol.com. IM

by Steve Holman
Max Contraction and Pro-Style Workouts

Q: What’s your take on John Little’s Max Con- A lot of the great research results on static contraction
traction training? I mean, come on—a 10-second are based on strength increases, which occur rapidly in
full-body workout once a week? What about even- untrained individuals, primarily because that method is
tual adaptation? Or weak-point ROM? Or fascia a great neuromuscular efficiency builder. Nerve force im-
stretching? And he just walked away from the last, proves rapidly, as it does with any type of similar isometric-
latest, greatest thing since sliced bread, power fac- contraction work. You get stronger but not much bigger,
tor training, which he cowrote. Like Mike Mentzer’s although some tension-induced hypertrophy occurs in the
“reason-derived, science-backed” writings, this endurance components of the key 2A fibers due to occlu-
seems to be another case of something that looks sion, or blood-flow blockage.
good on paper, but.... Any thoughts? Little is a respected colleague, and we think he truly
believes in his system because he sees a lot of strength
A: I think Max Contraction—holding a weight in the gains occurring in his clients. He probably chalks up lack of
contracted position till failure occurs, usually anywhere muscle mass to lack of desire or bad bodybuilding genetics
from 10 to 50 seconds—is a great ancillary method to use that the average person supposedly has. He is right in that
in your workouts for variation and new adaptation. In fact, muscle is very hard to build for most trainees, but....
Jonathan Lawson, my training partner, and I use and highly We think there are ways around many genetic road-
recommend StatC and StatS, which are end-of-set static blocks for those who do want to build bodybuilder-type
holds in the contracted position and stretch position on physiques. I’ve demonstrated that ability with my trans-
contracted-position and stretch-position exercises, respec- formation from a 120-pound stick figure to a ripped 200-
tively. pound bodybuilder. Positions of Flexion and X Reps were
Holding the contracted position will get

you stronger but not much bigger, although
some tension-induced hypertrophy occurs in
the endurance components of the key 2A
fibers due to occlusion.
Neveux

the key. tend to pyramid
It’s my humble opinion that Max Contraction, like Heavy the weight up
Duty, simply doesn’t address all of the layers of muscle over a number
growth necessary to pack on maximum mass—including of sets, but his
total fiber activation, max-force generation, full-range of reps rarely fall
motion and stretch overload. It takes a lot to get the body below 12. And
to break free from homeostasis. You essentially have to beat we timed many
down Mother Nature’s need to keep your body the same. of his sets. On
To be fair, Little’s Max Contraction training is one of the his last, heavi-
methods we talk about in the X-Rep story at the X-Rep est set of incline
.com homepage. It led us to the X-Rep-partials method, flyes, for ex-
and X Reps helped take our physiques to the next level of ample, his time
mass development. I have an open mind, and I’m a big under tension
believer in Bruce Lee’s adage, “Adapt what is useful, reject was 31 seconds.
what is useless, and add what is specifically your own.” That’s a long
Jonathan and I embraced Max Contraction but adapted it set. In fact,
so that it works for us. watch not-so-
So thumbs-up to Little for all the research and effort and big bodybuild-
for fueling the thought process, but we know it takes more ers train in the
than one 10-second static contraction every few weeks for gym and see if
Merv
a muscle to grow to an extraordinary size. their sets even
make it past the Jay Cutler’s extraordinary mass is the
Q: I just want to thank you. I’ve gained five pounds 20-second mark. result of heavy weight training as well
of solid muscle in less than two months, and it’s all On el- as longer tension times on most sets.
because I started using some higher-rep sets. I got bows-flared
X-Rep Update #1 and read the chapter on Jay Cut- pushdowns his reps were 17, 13 and 12 and ended with
ler’s training [“Mr. O’s Wild X-O Workouts”] and real- Double-X Overload-style hitches before the last few reps of
ized that even the biggest bodybuilders don’t use some of those sets. That is, he double-pumped at the top,
heavy low-rep sets all the time. That’s your Power- semistretch point, or X Spot, for extra fiber activation.
Density theory, right? Rarely do Cutler’s reps go below double digits, and his
tension times are usually at least 25 seconds per set. That’s
A: As Jonathan and I mention in that chapter, Jay does important. As we discuss in our new e-program, The Ulti-
mate Power-Density Mass Workout, the latest
research has found that the biggest body-
builders have muscles dominated by type 2A
muscle fibers.
Those fibers have both anaerobic and aero-
bic capabilities—so you must train with some
power and endurance to get maximum, ex-
treme size increases. Jay accomplishes that by
pyramiding the weight, using longer tension
times, incorporating X-Only sets and using the
Double-X Overload technique for max fiber
activation. It works. He’s also currently experi-
menting with Hany Rambod’s FST-7 method
for even more density. [More on that in the
Q&A below.]
Q: I see a lot about FST-7 training,

which is seven sets of an exercise done
at the end of a bodypart routine in 10x10
style. Isn’t that just using what you’ve
been saying all these years and slapping
a fancy name on it?
A: FST-7 is Hany Rambod’s training sys-

tem, and he says that doing the quick seven
sets with higher reps at the end of a bodypart
routine stretches the fascia, which makes for
more muscle growth. The stretching effect is
due to the muscle pump you get at the end.
That may be true to an extent, but as I’ve
been saying for years, you need to train the
endurance components of every muscle to
get extreme growth—and that’s really what
FST-7 does. Here’s a quote from the e-book
Neveux
Cutler’s rep range rarely moves into the single digits, and most of 3D Muscle Building, the Positions-of-Flexion
his sets last longer than 25 seconds. manual we put out back in 2006, before FST-7

&SJUJDBM0BTT
Don’t use all-heavy lower-rep training all the time of the power components
or you miss out on the endurance, or density, side of during the 10x10 weeks. Jon-
the growth coin. That’s because the dual-capacity athan and I are proof that it
2A fibers are the key to extreme muscle size. works. At the beginning of ’09
we each gained eight pounds
of muscle after switching
to a program similar to The
Ultimate 10x10 Mass Work-
out, but using 10x10 exclu-
sively for many bodyparts.
As we said, that enabled the
muscles’ power components
to supercompensate as we
focused on and built the
endurance facets.
Most bodybuilders are
hardwired to believe that
heavy weights are the only
requirement for size. Not
true, as the new study on
muscle fibers demonstrates.
The dominant type in the
biggest bodybuilders is the
fast-twitch 2As—just what we
hypothesized back in 2006 in
3D Muscle Building.
By using all-heavy train-
ing all the time, most body-
builders miss out on the
endurance, or density, side
of the growth coin. When
they move to training that
contains some density-type
Neveux \ Model: Abbas Khatami
moves, they get a growth
surge—as we did with 10x10
and as many are with FST-7.
So, yes, FST-7 is a good
way to stimulate new gains,
but it works primarily be-
cause it trains both sides
was around. of the key type 2A muscle
“The 2As [which have both a power and endurance fibers—the ending sevens on an isolation exercise provide
component] are king. With low-rep training, all of those a decisive density segment. Our contention is that you
2As don’t develop to their full capacity because they aren’t should also have a density segment for the big, compound
being stressed enough from an endurance standpoint. exercises—as Arnold did with his “burnout” sets—because
They only get anaerobic stress. Critical excess development those movements involve the most muscle fibers. And the
from endurance-oriented stress doesn’t occur.... more fibers you activate, the larger the muscle will get.
“In other words, with lower reps you’re only getting half Our method, explained in The Ultimate Power-Density
the 2As’ growth potential—the anaerobic part.... You can Mass Workout, provides power for compound and isolation
stress both facets of the muscle cell for a double-layered exercises, as well as density for both.
size effect. Does that mean low reps don’t build muscle? No matter how you accomplish it, you need power and
No, they’ll build muscle, but the growth will be limited till density for muscle immensity. It’s the combo for growing
the endurance capacities of the fast-twitch fibers are devel- massive!
oped.”
That’s why all of the best mass-building programs Editor’s note: Steve Holman is
contain an endurance-training component: Eric Broser’s the author of many bodybuilding
Power/Rep Range/Shock (in the RR and S weeks), FST-7 best-sellers and the creator of
(the last seven quick sets performed in 10x10 style), Posi- Positions-of-Flexion muscle training.
tions of Flexion (the last contracted-position exercise is For information on the POF videos
usually performed with higher reps), heavy/light (during and Size Surge programs, see the ad
light workout). sections beginning on pages 138 and
You can also emphasize power for a few weeks, then 248, respectively. Also visit www
move to endurance for a few weeks, doing, for instance, all- .X-Rep.com for information on X-Rep
10x10 workouts. That method produces extreme growth in and 3D POF methods and e-books. IM
the endurance facets of the 2As while allowing full recovery

A Bodybuilder Is Born—Episode 53
Judg

ment
Day
by Ron Harris
I
t had been nearly a year since
I had sat down with Randy
and drawn up a plan for him
to compete in his next con-
test—and nab his first win—a full
declared bodybuilding fans a pack
of degenerate hooligans and ban-
ished them.
Meanwhile, all of Randy’s hard
training, strict dieting and putting
Part 1
slightest noise.
What I saw brought back memo-
ries of the nearly two dozen con-
tests I’d competed in since 1989.
Camped out and spaced nearly
eight pounds heavier in all the right up with a pompous, overbearing evenly around the dimly lit audito-
places than he’d been at his debut. bastard like me had come down rium were what looked to be about
Thanks to a stroke of luck, he actu- to one day, and it was here at last. 70 male and female competitors
ally had more time to prepare for This was a pretty big regional show, and their entourages, which includ-
the show than we had previously second only to the New England ed significant others and coaches—
thought he would. in terms of overall numbers, qual- sometimes one and the same in the
The contest was supposed to ity and prestige. More important, case of the women. They looked like
be held in mid-September, but it featured novice divisions, which refugees.
the promoter had been forced to gave my protégé a fighting chance They wore sweats and track suits,
scramble for a new venue. For the to take home the glory. with feet propped up on the chairs
previous couple of years he had Weigh-ins and competitor reg- in front of them. Some dozed or at
been holding his events at a very istration were scheduled to take least tried to. The stench of Pro Tan
nice but very stuffy college theater. place at 9 a.m. I’d told Randy I’d was thick in the air. To paraphrase
And I don’t mean stuffy as in need- meet him there shortly after. It was Lieutenant Colonel Kilgore in
ing better ventilation, but rather about an hour’s drive north of our “Apocalypse Now,” I love the smell
stuffy as in, “I say, my good man, area. When I showed up at a little of Pro Tan in the morning. Smells
what the deuce were you think- past 9:30, he was freaking out. like…victory. Actually, to me it
ing when you decided to wear that “Where were you, Ron? I’ve been always meant that it was time to get
horrendous ascot?” Seems that a here since 8:30!” His eyes, slightly up there and show what you’d been
janitor cleaning up after the June sunken in his drawn face, were working your butt off for over the
bodybuilding event had found an wild. past few months. To me, that alco-
empty whiskey bottle beneath one “Calm down, calm down. The hol-tinged aroma meant, “Let’s get
seat, and—horrors!—the remains of prejudging doesn’t even start until it on. Bring it!”
a smoked joint in a bathroom stall. noon. What’s the rush?” Randy didn’t seem to share that
Heavens to Betsy, alcohol and mari- “Look at all these guys!” he enthusiasm but appeared overly
juana in a college, where students hissed, eyes darting back and forth edgy and nervous. I was starting to
live chastely and devote themselves as if we were in a den of sleeping wish I’d given him the go-ahead to
to study! Outraged school officials vipers that would attack at the bring that bottle of cheap wine, so

Judgment
Day
he could take a few pulls over that, then a big hooded
and chill the hell out. sweatshirt over that. You
“How you feelin’, couldn’t tell if the guy
kid?” choking on a plain rice
“Thirsty,” he cake in the back row
rasped. He was ex- was 150 pounds or 250.
aggerating a bit. I’d The “psych-out” was ef-
instructed him fective only until it was
to drink a time to weigh
gallon in, because you
of water had to do that
the pre- in your posing
vious day but to stop trunks, and noth-
all fluid intake at 9 p.m. ing else. It had never
Since his body was still in the ceased to amaze me how
mode of flushing many of the
water out thanks to dudes I had
the sodium load-
Apparently he’d been awake since 4 a.m. and been intimi-
ing and depleting had been eating a small bowl of oatmeal and dated by as
process, it would mass mon-
continue to shed half a yam every hour on the hour. sters turned
excess fluid long out to have
after he stopped drinking it. I had that brief time. Hitting poses dur- a whole lot less mass once I saw
roughly estimated that he’d take the ing prejudging was a challenge, as I their actual physiques. Sometimes it
stage around 1 p.m., meaning that felt weak as a kitten with the flu and reminded me of those little wooden
16 hours would have passed since ready to pass out. Russian dolls within dolls.
he stopped fluids. That should be I really knew I’d taken dehydra- The women’s fitness and figure
about right, from my experience. tion too far when I drank an entire competitors had already registered.
Much longer than that, and he’d just pitcher of water with my meal Since they would compete in height
flatten out, no matter how many between prejudging and the night classes, they weren’t required to
carbs he ate. I say he was exagger- show, yet didn’t urinate so much as weigh in.
ating because I knew there were a drop—SpongeRon, that’s how dry “Women’s novice bodybuild-
always a few competitors who took I was. I was also so woozy under the ing!” an NPC official yelled out into
the water elimination to danger- bright stage lights, you could have the auditorium. A lone woman, a
ous extremes, going 24 or even 48 told me I lived in a pineapple under pretty blonde in her late 20s or early
hours without drinking prior to the the sea. My kidneys were probably 30s, sauntered up onstage where
contest. As the body, including the looking like prunes too. the scale and tables were set up to
muscles, is composed of roughly 70 “Who do you think’s in my class?” record your weight, assign you a
percent water, I never thought that Randy continued in that conspirato- competitor number and badge, and
was smart—not that I never tried rial whisper that was starting to ir- collect your posing music. I looked
that brainless strategy. ritate me. I looked around with him. around for stragglers, but appar-
Back in 1993 I took the advice There was no way of telling how big ently she was the only one.
of a Collegiate Nationals win- anyone was. The contestants “Congratulations, you
ner—who had clearly not majored either wore clothes that were win!” I hollered, and a few
in premed—and dehydrated my- so loose they could have people chuckled. She’d won
self for close to three days before been smuggling an extra by default. That had never
a show. Did I forget to mention he coach under there, or looked happened to me, though
also advised me to sit in a sauna as if they’d been planning on there were times in the past
for 30 minutes, twice a day, on the climbing Everest. A lot of the when I’d envied such
Thursday and Friday leading up to men especially were dressed in luck. Hey, as long
Saturday’s event? Imagine my horror multiple layers to create an il- as no one else
when I saw that my bodyweight had lusion of greater size; a cou- knew you’d
dropped from 176 to 158 pounds in ple of T-shirts, a sweatshirt
Since his body was still in the mode of

flushing water out thanks to the sodium
loading and depleting process, it would
continue to shed excess fluid long
after he stopped drinking it.
Judgment
Day
been the only one in the
class and didn’t have to
beat anyone, you could
proudly—maybe not too
proudly—list that as one
of your titles.
If this gal were also
crossing over to the wom-
en’s open, as Randy was
doing today in the men’s,
she would have some real
competition. There were
about 10 other women
bodybuilders scattered
around the seats, and I Judgment Day was upon
recognized a few as ath-
letes I’d seen do very well Randy now, and this time he
in previous shows.
The officials took care
was prepared.
of her, and then we heard
the call for the novice
lightweight men. There
were only two novice
classes, for those over and
under 175 pounds. Ten men went and failing miserably. As first in line were clearly not in the proper condi-
up to register for the lightweight he was the first to strip down to his tion. They looked as if they needed
class. I was a bit surprised, but then trunks and step on the digital scale. at least another month to get as lean
again, our area hadn’t had a nov- The guy weighing him announced as they were supposed to be.
ice division in any of its events for the weight to the other official, who There was only one man who
many years. was sitting next to him and recorded dwarfed Randy in size, but Randy
“Man, I am so nervous,” Randy it. They were too far away and talk- was much leaner and better bal-
said. ing too softly for me anced than the guy,
“Just relax,” I told him in my most to hear anything. who had very little
soothing tone. “You’ve done every- “195!” Randy back development
thing you could possibly do. All the shouted to me, and hams that
hard work is over; now it’s just time not caring that he were far behind
to have fun and let the judges sort was making a spec- his quads. That was
you guys out.” tacle of himself. He evident just from
About 10 minutes later, which pumped his fist in the seeing him in trunks
I’m sure felt like 10 hours to Randy, air. “Yes!” for maybe 90 seconds. There
we heard the call for novice heavy- That was 11 pounds heavier was one Latin guy I thought
weights. I was very curious to see than he’d been at his first contest would be the one to give Randy
the guys Randy would be up against, the year before—and with better the most trouble. Other than
but I was more interested to see condition. Our goal had been an that, the kid had a really good
what he weighed. Apparently he’d eight-pound gain, but thanks to shot today. As for the open light
been awake since 4 a.m. and had a lot of heavy training and a lot heavyweights, we wouldn’t see
been eating a small bowl of oatmeal of good eating, he’d exceeded them for another 20 or 30 min-
and a half a yam every hour on the my expectations. Even from this utes, but Randy would certainly
hour. We hadn’t discussed weight distance I could see how much look like he belonged this time
in more than a week, and he’d been improved his upper chest, biceps around.
right around 200 then. Six other and calves were. I could also Judgment Day was upon
guys shuffled to their feet and made see the grin fixed on his face as Randy now, and this time he was
their way to the stage with Randy, he put his clothes back on and prepared.
who was doing his best to check watched the rest of his class
them out without being obvious— weigh in. A couple of them Editor’s note: Ron Har-
ris is the author of Real
Bodybuilding: Muscle
At 195 that was 11 pounds heavier Truth From 25 Years in the
Trenches, available at www
than he’d been at his first contest the .RonHarrisMuscle.com. IM
year before, and in better condition.
Presents

The Anabolic
Fat-
Blasting Diet
The Ultimate Eating Plan
for Maximizing Muscle
Gain and Fat Loss
by Mark McManus
A
s strange as it may sound, you can mimic the
effects of anabolic steroids by implementing a
few secrets of anabolic nutrition. I’m not saying
that you’ll see the same gains as a ’roidhead; you
won’t. No natural diet will replicate the effects of anabolic
steroids. Your results, however, will far surpass anything
you are currently experiencing, and that’s a promise. The
following nutritional strategy will revolutionize your
bodybuilding life.
Friends, I have no interest in hyperbole or B.S. This
nutritional strategy works. It took me years to find it,
implement it correctly and reap the rewards. I had to find
out for myself how to build lean muscle mass while keeping
fat accumulation at bay. It was well worth the effort,
though.
Please note that this method takes planning and commit-
ment. You also want to make sure your workouts are up to
par by implementing a well-thought-out training plan.
Model: Ahmad Ahmad
Before I go any further, I want to credit a few people as

sources of great information and inspiration: Mauro Di
Pasquale, Anthony Colpo, Gary Taubes, Dr. Michael Eades,
Dr. Robert Atkins and Paul Cribb.
Fat-Blasting
How? Well, you get hungry—just
Why This Bodybuilding like a growing child. See how cau-
Diet Is the Best sality has been reversed? It’s no
longer...
So how can this nutritional strate-
gy produce massive muscle gains? It Excess Calories =
increases anabolic hormones in the Muscle Growth
body in the same way that steroids
do. The only difference is, it’s safe Instead, it’s...
and natural.
The diet will naturally maximize Anabolic Hormones
your body’s production of testoster- = Muscle Growth,
one, growth hormone and insulin- which will drive your
like growth factor 1. Sounds good, appetite and provide suf-
doesn’t it? You’ll also have controlled ficient calories.
insulin spikes, which enable your
body to experience a strong release Don’t get me wrong. You need over; that will cripple your life. Let
of growth hormone and insulin at calories to build muscle, but it’s your body dictate your food intake.
the same time. That doesn’t usually important to understand the The best calorie counter is your
happen, and you’ll see extremely chain of causality. Calorie intake stomach. When you’re hungry, eat;
impressive muscle gains as a result. isn’t something you need to labor when you’re not, don’t eat.
What Causes Muscle

Growth? This plan requires
We’ve been told over and over
again that the driver of muscle
that you eat a high-
hypertrophy is excess calories;
you must eat more calories than protein, high-fat, low-
you expend to encourage muscle
growth. I’m going to hypothesize
something a little controversial.
carbohydrate diet for five
Calories are also an effect, not
just a cause.
and a half days.
Think of a growing child. Are
we to assume that vertical growth
is caused by excess calories? I
think that the release of growth
hormone is what makes a child
grow, and that in turn causes
the child to eat more. We have
posited causality the wrong way
around.
The traditional advice from
bodybuilding gurus is to eat ev-
erything in sight to increase mus-
cle size. They usually recommend
high-carb diets laden with oats,
protein-and-fruit shakes, whole-
grain bread, potatoes and rice,
whether white or brown. Worse
still, they often recommend a
lowfat diet.
Hey, I thought you were trying
to grow some serious muscle. If
so, you’re gonna want to keep the
fat intake up. If I’m right, then
what we want to devise is a nu-
tritional strategy that ignites the
release of anabolic hormones. In
turn, the hormones let us know
when and how much to eat.

I average around 27 grams of
carbohydrates per day
for the 5 1/2 days.
Breakdown of the Increasing insulin through
Growth Hormone and
Bodybuilding Diet a carb-loading period is Insulin
This plan requires that you eat a beneficial: You’ll also reap the anabolic ef-
high-protein, high-fat, low-carbo- • It helps shuttle amino fects of increasing insulin,
hydrate diet for 5 1/2 days. Then for acids into muscle cells. growth hormone and tes-
36 hours you carb up. The high-pro- tosterone at the same
tein, high-fat part of the diet sparks • It increases protein time. Usually when
the increase in blood levels of tes- synthesis in skeletal insulin increases, the
tosterone, GH and IGF-1. muscle. others decrease and
As you will be keeping your • It encourages glyco- vice versa. It seems
carbohydrates low for most of the gen supercompensa- that the fat-adapted
week, your body will become a fat- tion, meaning that body sees the intake
burning machine. At the beginning it replenishes of high carbs at
of the diet your body will undergo a muscle the week-
metabolic shift and start to burn fat glycogen end as a
as its primary source of energy. That to fuel
can take as little as two days and work-
as long as 14 days for some people. outs.
The vast majority of you, however,
will become fat-adapted by the end
of your first 5 1/2 days. The advan-
tages:
• Increased lipolysis, or break-

down of fat
• Decreased lipogenesis, or
production of fat
• Decreased catabolism, mean-
Model: Tony Breznik
ing muscle protein is spared

from breakdown
Insulin Isn’t Your

Enemy
Regular low-carb dieters

want to avoid spikes in insulin,
but a controlled spike will do
a bodybuilder a world of good.
You’ll use a 32-to-36-hour win-
dow—weekends are good for
this—to deliberately cause an
insulin spike.
Insulin can make you fat, no
doubt about it. It has a dramatic
effect on decreasing lipolysis;
insulin regulates fat metabo-
lism, so having a large amount
of it means that your body won’t
give up its fat stores for energy.
It shuts the gates to your stored
bodyfat, ensuring that it can’t be
released and used for energy.
Even so, insulin is not
the bodybuilder’s enemy.
114 DECEMBER 2009

Fat-Blasting
Low-Carb-
Day Menu
This is how I eat on
a typical day from
Sunday to 6 p.m.
on Friday:
6:30 a.m.
3 to 5 scrambled eggs
Decaf coffee
Splenda
10 a.m.
Low-carb tortilla
Chicken
Cheese
Mayo
Protein bar
1 p.m.
Low-carb tortilla
Tuna
Cheese
Protein bar
4:30 p.m.
Vegetables
Steak or pork
Butter
Ranch dressing
7 p.m.
40 grams whey protein
isolate
5 grams creatine
monohydrate
5 grams glutamine
9:00 p.m.
Nuts
Ice cream
Splenda
Protein bar
Model: Sean Harley

Fat-Blasting
• You’ll lose fat without sacrificing
stressful situation and releases lean mass when cutting.
growth hormone as a survival • Decreased lipolysis
mechanism. Your carb threshold can be de-
Increased growth hormone is • Increased lipogenesis fined as the lowest possible daily
your body’s way of mobilizing en- carbohydrate intake that lets you
ergy stores to deal with the stressful Not good news, friends. What function optimally.
situation, which means you can get the anabolic nutritional strategy Because we’re concerned with
elevated insulin and growth hor- does is take advantage of the ana- building muscle, we need to find
mone simultaneously—welcome to bolic properties of insulin and, at the lowest daily carb count that will
muscle-building heaven. the same time, restrict its fattening enable you to not only feel good but
properties. The bodybuilding diet also hammer out muscle-building
Traditional High-Carb will keep insulin steady and low workouts that continually improve
most of the time, but you’ll also be week after week.
Muscle-Building Diets
creating carefully timed spikes for I recommend you start out at
On a high-carb diet—usually explosive muscle growth. 30 grams per day and adjust from
recommended for the bulking phase there. Don’t make any changes to
of a bodybuilding lifestyle—insulin Your Unique that for at least a week because you
counts are chronically elevated. need to make the metabolic switch
Carbohydrate Threshold
You therefore don’t get the edge of to burning fat for fuel first. Once
maximum release of testosterone, This bodybuilding diet is tailor- that’s completed, you’ll be able to
growth hormone and IGF-1. On the made for your unique metabolic tell from your workout performance
high-carb approach you also pre- type; it’s not a one-size-fits-all diet. whether you need more carbs. If you
vent your body from using bodyfat You’ll find your unique carb thresh- do, increase in five-gram-per-day
for fuel and encourage the storage old. Result: increments.
of new bodyfat. Result: • You’ll gain muscle without fat. I average around 27 grams of
carbohydrates per day for the 5 1/2
days. Some days I take in 35 grams
but on others just 20 grams. Going
higher or lower is fine; just check
your weekly averages. That small
amount of carbohydrate is enough
to power me through some amazing
workouts. I’ve got loads of energy
and feel great.
Postworkout Nutrition
Some of you may be wondering
about postworkout carbs. There is
simply no need for the astronomi-
cal load of postworkout carbs a lot
of people take in. Do I advise get-
ting some postworkout carbs? Yes,
a little.
Postworkout carbs aren’t magical,
and you must count them in your
daily totals. I usually take around 10
grams of glucose postworkout and
Model: Marvin Montoya
15 grams after a particularly gruel-

Model: Tony Bresnik
ing two-bodypart workout. If, for ex-

ample, I work my abs alone, I don’t
need postworkout carbs. Getting
some protein (40 grams or so), cre-
There is simply no need for the

astronomical load of postworkout carbs
a lot of people take in.

Fat-Blasting
There is a way to
increase anabolic
hormones in the body
in the same way that
steroids do.
atine (five grams) and L-glutamine hours; keep
(three to five grams) does the trick. monitoring
I remember being advised years and adjust- lin it’s virtually impossible to gain
ago that I needed around 60 to 100 ing as necessary. weight.
grams of postworkout carbs to en- Will you get fat if you eat too “After following a low-carb diet
courage muscle hypertrophy. It’s many calories on the low-carb, for a while, our overweight patients
no surprise that I got fat. Also re- weekday section? In a word, no. It’s lower their insulin levels, so, as with
member that creating daily insulin different from when you’re cutting, type 1 diabetics, it is difficult for
spikes will have an adverse effect on but for gaining muscle and simply them to store fat as well. They crank
growth hormone, so follow this to maintaining your current bodyfat, up all the futile cycling, elevate
the letter. it’s nearly impossible to gain fat with levels of uncoupling protein synthe-
this anabolic nutritional strategy. sis and increase proton leakage to
Your Carb-Up Period Remember that insulin is key; you’ll dissipate the excess energy they’re
be keeping insulin very low for the consuming, but they don’t store it
Don’t worry; you can enjoy your majority of the time. as fat... If you start throwing back
life after being so strict during the I’d also like to borrow from Dr. the carbs, however, you will lose this
week. Have some pizza, Chinese, Michael Eades’ blog, to illustrate the advantage.”
whatever you feel like. It isn’t an point. I hope you can now see the huge
excuse to go completely nuts, but “These type 1 diabetics have no benefit of eating this way. The body-
let your hair down a little. Take insulin, so they can’t really stuff building world is still largely clueless
your woman out for a meal, have fat into their fat cells. And they are about it. I urge you to take advan-
some beers with the guys, and rest breaking protein down, converting tage of this knowledge.
assured that you’re actually benefit- it to glucose and urinating it away.
ing. There’s no reason to eat past They are voraciously hungry and Editor’s note: For more articles
satiation. Let your gut decide how eat, eat, eat, but they can’t store any by Mark McManus, visit www
much to eat. I limit the junk meals fat.... Their fragile situation demon- .Bodybuilding.com. IM
to two and the rest of the time I eat strates that in the absence of insu-
a mostly high-carb, moderate fat,
moderately low-protein diet.
There is no real carb limit. The
You can enjoy your life after
key is just to watch the time it takes
for you to begin to smooth out, or
being so strict during the week.
lose definition. It may take a little
bit of experimentation at first, and Have some pizza, Chinese,
it will be different for everyone—32
hours works great for me. whatever you feel like.
You’ll notice that every week you
go through a minicycle of being
bigger and smaller. That’s just due
to fluctuating water in your body.
When you begin to follow a low-
carb diet, you’ll flush out some
water—perfectly natural.
Continually monitor your
weight in conjunction with
your bodyfat. If you notice
that by Saturday afternoon
you’re smoothing out too
much, you know that you’ll have
to limit your carb-up period to 24

DARE
Dream
to
The Fitness Industry Is
Head Over Heels
for Jennifer Nicole Lee
by Lonnie Teper
Hair and makeup by Katie B.
M
ail box full, try back another
time. Again. And again. What
the heck did I expect? Getting
hold of Jennifer Nicole Lee these days is
about as easy as finding a cure for male-pattern
baldness.
Married with children. Fitness celebrity. Author.
CEO of a multimillion-dollar empire, JNL Inc.
Creator, partner and designer of the Ab Circle
Pro, currently ranked as the highest-selling
piece of exercise equipment in the world.
Certified life coach. Team Elite BSN athlete.
Champion bikini competitor. Up to 200
pounds after the birth of her second son,
she now carries 126 to 130 pounds of
sexy muscle on a curvy
5’8 1/2” frame.
Jennifer is recognized in more than
100 different countries, and her
commercials have been dubbed
into more than 20 lan-
guages. Unless you’ve
been hiding under a
rock the past six
months or so,
Jennifer Nicole Lee
you’ve seen Jennifer do her thing
on the top-rated interactive shop-
ping channel HSN, which reaches
as many as 90 million homes. Or
you’ve seen some of the 30 maga-
zine covers she has graced, includ-
ing the one on the front of this issue.
Or you’ve seen her on “Oprah,” E!
Entertainment network, “Inside
Edition” or “The Early Show.” Lee is
to high energy and motivation what
Clint Eastwood is to box office lon-
gevity. Her most impressive feat to
date, however, took place during her
photo shoot with Michael Neveux.”
The 30-something human conglom-
erate glided up the step machine—
easily—in four-inch heels!
LT: You’re our December ’09
cover model, but you shot with
Michael back in January. Pa-
tience is a virtue.
JNL: Yes, finally. [Laughs] So
here’s a tip for fitness models—it
doesn’t happen on your time. Do the
work and hopefully the photos will
be published. It’s been a long proj-
ect in the making
LT: You’re a Miami gal now,
but you took quite an interest-
ing road to get there.
JNL: That’s for sure. I was born
in Rochester, New York, and raised
in very rural, small-town Hender-
sonville, Tennessee. I was three
when we moved to Tennessee—a
first-generation Italian family in the
countryside of Tennessee. It really
wasn’t a good fit, but that’s where I
grew up.
LT: I thought you looked Ital-
ian when I first saw you.
JNL: You can’t get more Italian
than Siciliano. Jennifer Nicole Si-
ciliano doesn’t have that ring to it,
so thank goodness my husband’s
last name is Lee. I’ve been in Miami
long enough now to say I guess I’m
a New York-Italian-Southern belle-
Latina girl.
LT: Didn’t you go to college in
Tennessee?
JNL: I went to the University of
Tennessee. For all you football fans
out there, Payton Manning was in
college when I was in Knoxville. I
was looking for the door as soon as I
could get out; I wanted to see more
of the world.
I visited Miami and fell in love
with the city. It’s so multidimen-
sional—a lot of different cultures

and languages. It’s just a fun place
to be, very tropical. And, of course, a
lot of people are into fitness. I didn’t
realize it at the time, but I moved to
a place where the fitness movement
was going hot and heavy.
LT: When did you officially
make the transition to South
Beach?
JNL: Eleven years ago, after leav-
ing Tennessee, I spent the first six
months visiting my family in At-
lanta but wanted to be closer to the
ocean. I fell in love with the freedom
of the city when I got to Miami
Beach—I felt like I was in Rio de
Janeiro or northern Cuba, it was so
gorgeous.
LT: I was surprised to find out
you were not athletic in high
school or college. I thought you
might have been a former vol-
leyball, swimming or track star.

Jennifer Nicole Lee
JNL: [Laughs] Not at all. It was
all about food, with the big Italian
family. We ate when we were happy,
we ate when we were sad, we ate to
celebrate, ate to survive. Long story
short—my only sport back then was
eating.
LT: You told me you were car-
rying around about 170 pounds
when you landed in Florida and
met fast Eddie Lee, who’s of Chi-
nese and Jamaican descent
and who didn’t mind the
chunk-a-dunk look.
JNL: [Busts up] Yes,
Eddie loved my look—he
has loved me through all
the yo-yo weight-gain/
weight-loss episodes I
went through.
LT: People who have
followed your success
story know you weighed
more than 200 pounds
after giving birth to your
second son. But there’s
more to the saga.
JNL: For sure. Just to let people
know I haven’t always had it easy, my
first pregnancy ended in a miscar-
riage. Here I was in Jamaica—[Ed was
born and raised there, and they were
vacationing in Kingston]—in a third-
world country. Not only did I lose my
baby, I almost lost my life. It was a
very tragic time for me.
The upside of that, however, was
it showed me that I needed to take
much better care of myself—not
only for me but for my family as well.
Then I had Jaden. When Jaden was
one, I got pregnant with Dylan. So,
for a period of five years there I was
either fat, pregnant, breast-feeding or
somewhere in between.
I had sizes 12 to 18 in my closet.
Then it went to elastic. [Both crack
up] I said, “This is bad—I’m just a
baby holder, a diaper changer.” I was
miserable, and I didn’t have any en-
ergy. I decided right then to not only
trim down but have a whole-body
transformation.
LT: What time frame was that?
How old are your sons now?
JNL: Jaden is eight, going on 15,
and Dylan is six going on 12. And the
biggest baby of them all is my hus-
band, Ed. I either have three hus-
bands or three little boys—I’m not
sure at times. [Laughs]
When I was still over 200 pounds
after giving birth to Dylan, I said,

Jennifer Nicole Lee
“This is scary. How come the
pounds aren’t coming off like ev-
eryone told me they would?” All the
yo-yo weight gain and loss, all the
emotional eating, all the stress and
strain that my body took from my
miscarriage and two subsequent
pregnancies back to back. I felt I re-
ally had to take action.
So I took my before photo, which
I’m sure everybody has seen, in that
hot fuchsia bikini. [Laughs] I
placed it in my bathroom
and looked at it
every morn-
ing. Then
I started
reading
fitness maga-
zines and
would tear the
covers off and
put them right next to my before
photo. I was actually creating my
own vision board. That really started “People
the transformation.
LT: So even though Ed liked
the shade in the summer, heat
always ask
in the winter look, this was
about you for once.
me what to
JNL: That’s absolutely correct. I
was miserable and finally was able
do, weights
to say enough is enough. I knew
what didn’t work for me before— first or
being a cardio queen. That’s all I
knew, get on a piece of cardio equip- cardio first.
ment, press start and go. I actually
got flabbier! It was an up-and-down
thing for me all the time. Lose some
It’s always
weight, gain it back.
I started looking up fitness-re-
weights
lated things on the Internet. That’s
where my love for technology first
first.”
began. [She has referred to herself as
Steve Jobs in a bikini.] The dormant
athlete inside me was awakened. I
started reading what the top fitness
and figure competitors were doing,
what the top athletes were doing.
That’s when I realized there were
principles out there that work for
everyone.
Weight training trumps cardio
always. Women were doing a lot
of weight training, little to moder-
ate cardio. Eating a lot of protein,
moderate-to-low amounts of
whole-grain carbs. A lot of fiber and
vegetables. And they were taking
supplements, like protein powders
and energy-management products.
That became my mind-set, and

Jennifer Nicole Lee
eventually my body started follow-
ing my mind-set. When I was wad-
dling into the gym at 190 pounds
with the baseball cap on my head, I
had the mind-set of those champion
fitness athletes. I then allowed my-
self the time for my body to catch
up with those principles.
I had done the Band-Aid ap-
proach; it didn’t work. I knew I had
to do it the right way, to be the best
wife, the best mom and the best me
I could possibly be.
LT: How long did it take be-
fore you really noticed the
changes?
JNL: That’s a good question. Long
story short, after 2 1/2 months noth-
ing seemed to be happening. I was
“I started reading fitness getting nowhere fast, but this little
voice in my head said to stick with
magazines and would tear the it, at least you’re getting healthier
and stronger.
covers off and put them right next Believe it or not, just about two
weeks later it was like the flood
to my before photo. I was actually gates just opened up. All the fat
started melting off. I started losing
inches and gaining stamina. So it
creating my own vision board.” was after about 12 weeks that things
really kicked in. It took about eight
months to get into the shape I have
now. Then I started competing,
winning bikini titles, getting cover
shoots—it’s been a blast ever since.
LT: You were crowned the first
“Ms. Muscle & Fitness” in 2005.
JNL: Wow, you’ve really done your
homework. Jeff O’Connell, who
was editor in chief of the magazine
at the time, heard about my story
and contacted me. He actually saw
me win a bikini competition in Los
Angeles. He saw me in the gym
both the day of and the day after
the competition. It’s just part of my
DNA—I love it. Jeff put me on the
cover; I’ve been really blessed ever
since.
LT: Where did your transfor-
Above you see mation begin?
Photos on pages 136 through 138 courtesy of Jennifer Nicole Lee
Jennifer during her JNL: I did it in baby steps. I went

overweight days. to a $19.99-a-month all-women’s
gym that was close to my house. I
That look is gone
went for about an hour, so I could
forever! get back home to my sons. From
there I went to Gold’s, which was
much more hardcore, and I could
see how the bodybuilders and fit-
ness and figure competitors were
training. I bounced around to dif-
ferent places; I felt I was a student
and had to learn how to become my
own fitness expert. I had to see what

worked for me and what didn’t. I
wanted to create a feminine yet
strong physique.
LT: How much time do you
spend in the gym?
JNL: I follow my fitness model
program (www.ModelProgram
.com); it’s very simple—a four-to-
five-days-a-week program. You need
to let your body rest. If you don’t,
you’ll be going backward instead of
Jennifer
forward. promotes her
I do a two-days-on/one-day-off company’s
split; Monday and Tuesday on/ products along
Wednesday off/Thursday and Friday
on/weekends off. I do upper body
with the fitness
on Monday, lower body on Tues- lifestyle.
day and follow the same format on
Thursday and Friday. Sometimes
I’ll throw in a fun cardio day on
Wednesday. I’ve seen a lot of people
burn themselves out.
LT: For sure—the number-one
cause of injuries, for both ath-
letes and general fitness enthu-
siasts, is overtraining.
JNL: Yes. I spend no more than
an hour and 15 minutes in the gym.
Okay, when (continued on page 140)
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Jennifer Nicole Lee
(continued from page 137) I’m not talk-
ing [laughs]—I’m a very social per-
son. Sometimes an hour and a half.
I warm up with my speed rope, then
do my weight-training session and
taper off with another 15 minutes of
cardio.
People always ask me what to do,
weights first or cardio first. It’s always
weights first.
LT: You’re always in great
shape. How much does your
weight vary throughout the
year?
Jennifer JNL: No more than five pounds.
demonstrates the I don’t go over 130 and compete at
about 125, 126. I live right by the BSN
Ab Circle Pro. headquarters. I have to really be on
my A game because they can call
anytime. But it’s part of my lifestyle—
I don’t even think about it anymore.
She’s had some big wins on the

competition stage too.
People need to schedule their

workouts like they are important
business meetings. Think of it as an
appointment with the most impor-
tant person in the world—yourself!
LT: Tell us more about the Ab
Circle Pro.
JNL: It’s the number-one-selling
fitness product in the world right
now—we’re in over 100 different
countries. My infomercial is number
one, head to head, with P90X, which
While Jennifer is one busy lady, she makes her family a priority. is really great. It’s in 20 different
languages and is the number-one-
selling item in India, Australia, New

Jennifer Nicole Lee
Zealand, Europe and Asia.
We have five acres in China where
we have actually given local farmers
work in state-of-the-art factories.
They love the new offices so much
that the Chinese government
has renamed the area “Ab
Circle Pro City.”
I really didn’t set out to
create a fitness empire.
That just evolved after
entering competitions,
getting magazine covers.
It kind of came to me that
I was now in the position to help
other people achieve their fitness
goals. So I started writing digital
books; I’m going to have my first
hard-copy book, available on Ama-
zon.com and other places, com-
ing out January 1, 2010, called The
Mind, Body and Soul Diet.
My goal now is to develop, design
and create the exercise equipment
of the future. For example, the Ab
Circle Pro allows you to do abs and
cardio at the same time. It increases
your heart rate while carving out
your core in a 360-degree track.
Right now you can’t go to any gym
and find that circular motion. You
can also remove the interlocking
pins and do inner and outer thighs
as well. And it gets you up off the
floor, so it eliminates any possible
injury to your spine.
LT: I imagine you have more
new equipment in the making?
JNL: Absolutely. We have some-
thing in the works that will be
launched in the spring of 2010—but
I’m sworn to secrecy on it, so I can’t
say anymore at this point. As you
know, there are competitors out
there! [Laughs]
LT: Seems as if you’d need at
least 28-hour days to fit in all
of your activities. How do you
do it?
JNL: It’s all about budgeting your
time, writing out a to-do list the
night before and understanding
how much you can do with the
time you have. You have to
create a plan. I’m going on
my 10th anniversary with
my husband; my sons are

Jennifer Nicole Lee
doing very well in school and are
well adjusted. Those are my main
priorities, but after that I’m able to
focus on everything else.
Also, I’ve been successful in di-
aling back from things that really
don’t matter. And being able to
delegate duties really helps. I have
a great executive assistant—she’s
my right hand. She helps me with
scheduling, styling, wardrobe. It’s a
team effort.
LT: How did you eventually get
into New Wave’s studio? He gets
pitched more models than any
Cy Young Award winner.
JNL: I love this story. I have a
great friend who’s in the hair and
makeup industry. I hired her to do
my hair and makeup for Olympia
Weekend last year. She was my little
lucky charm; she told Michael that
he really needed to do a shoot with
me. [Laughs] Finally, after she bad-
gered him enough [laughs louder],
we set up a shoot, and I flew out to
his studio in Los Angeles in January.
I wanted to portray a Fitness Bar-
bie; I love the shot when I’m on the
stepper in high heels.
LT: So do I; I’m looking at the
photo right now. [Both crack
up] I think Mike accomplished
your goal.
JNL: [Laughs] Yes, he did—“JNL
starring as Fitness Barbie! Bend me,
pose me and work out with me!”
LT: That could be the line
of the year. I can just see
the offers coming in by the
dozen as soon as the issue
hits the street.
“People need
to schedule
their workouts
like they are
important
business
meetings.”
Jennifer Nicole Lee
JNL: [Laughs] It’s been great getting
to know the IRON MAN staff; I got to
work with living legends.
LT: I guess if you do this long
enough, you automatically earn
that title. Speaking of living leg-
ends, tell us about the Oprah ex-
perience.
JNL: Ms. Winfrey’s staff approached
me about three years ago. They wanted
to have me on the show to share my
weight-loss experience. But as great as
Miami is, it’s also the hurricane capital.
We had one on the way, so I told them
I couldn’t make the trip to Chicago
[where the show is produced]. She
actually sent a crew down here to film
me; the hurricane hit just after we fin-
ished shooting! But I am getting calls
from them regarding my Ab Circle Pro
and my book, so I’ll be back on.
LT: What type of nutritional pro-
gram do you follow?
JNL: I really am disciplined in my
eating. I always have breakfast, the
most important meal of the day. It revs
up your metabolism, supercharges
your fat-burning furnace. It’s always
egg whites with one whole egg and my
favorite veggies, whole-wheat toast
and a half cup of oatmeal. And my
blueberries and strawberries—with a
little bit of honey.
I have a protein shake every day. I
love the Lean Desert Protein Shakes
by BSN; they are delicious, and you
can have two to three a day, which I
normally do. For lunch I will have fish,
chicken, lean red meat, a potato, some
asparagus or broccoli.
I’ll have another shake about 3 or 4
p.m, and then I have dinner a couple
of hours later. Here I will take out the
carbs; I might have a grilled chicken
salad or a piece of grilled fish with
asparagus. I do love steak. I might
eat a small filet mignon with another
vegetable, perhaps some spinach. I
will have another shake—always with
water—before I go to bed. I usually fol-
low a no-carbs-after-4 p.m regimen.
LT: Any final words of wisdom
for the fans?
JNL: I want to banish the myth that
society has created that you can’t have
it all. You know, if you’re married, have
kids, forget it—give up your dreams?
On the contrary, that’s when your life
really starts. This industry is amazing
to be a part of. There’s been so much

Jennifer Nicole Lee
happening in my life the past four to
five years. Set your goals, devise a
plan, and make them happen! I’m
proof it can come true.
Editor’s note: To contact

Jennifer Nicole Lee about
getting in the best shape
of your life—or how to
glide on a stepper in high
heels, visit www.Jennifer
NicoleLee.com. IM
“Weight training
trumps cardio
always.”

Build More
With
Muscle
All-Dumbbell
WORKOUTS and
Key MassTactics by Steve Holman and Jonathan Lawson
Q: I just got an Elite PowerBlock stand. Ingenious. which your quads can generate max
selectorized dumbbell set and The Elite set goes up to 90 pounds force and activate the most muscle
the adjustable sport bench. Do per dumbbell, which should be fibers.
you have a workout I can do enough to get you going and grow- Another good tactic is negative-
with that limited equipment? ing for quite a while. In fact, that set accentuated sets. Here you take
Also, do you think I can make is all we use in our gym for dumb- dumbbells that are slightly lighter
good gains at home with that, bell work, and we’re fairly advanced than what you’d use for a normal
or do I need to buy more stuff? trainees. 10-rep set. Now squat slowly, tak-
Even so, training exclusively with ing about six seconds to reach the
A: Sometimes having limited dumbbells may eventually make bottom, and then drive up to near
equipment can be a big boost to you too strong to work certain lockout in about one second. The
progress because you have to get muscle groups with only 90 pounds negative, or eccentric, stroke has
creative. To get you started in that in each hand. A good example is been shown to cause the most
direction, see the At-Home, All- quadriceps. muscle fiber remodeling for growth,
Dumbbell Workout section in The For dumbbell squats you hold so this is very effective for jolting
Quick-Start Muscle-Building Guide. a dumbbell in each hand at arm’s new size from any exercise. Plus,
It’s a solid four-days-per-week pro- length at the sides of your thighs. the microtrauma stimulates your
gram with all the key exercises that Then, while keeping your torso up- metabolism during the recovery
will get you growing—and each right and your back flat, you squat. process. That means you’re burning
move is fully illustrated with start The quads, though, are powerful more fat 24/7 when you feel some
and finish positions and perfor- muscles and get strong quickly. So soreness—and you will get sore
mance tips. That’s available at our what do you do when a 90-pounder from just one properly performed
Web site, MuscleQuickStart.com. in each hand isn’t enough? Go to negative-accentuated set.
Also just released is the “All-Dumb- DXO to continue to grow. Last but not least is 10x10. Set
bell Workout,” a DVD featuring Greg For Double-X Overload dumbbell the dumbbells to a weight that you
Plitt, available at Home-Gym.com. squats, you squat till your thighs could get 20 reps with, but do only
Okay, shameless plugs out of break parallel to the floor, rise about 10. Rest 30 seconds, and then crank
the way, let us say that we believe 10 inches, squat back down, then out another 10. Do that for 10 sets.
the PowerBlock should be in every drive to the top till your knees al- Your first sets will be easy, but don’t
home gym because it’s so func- most lock out—not quite, as you be deceived. Your last ones will
tional. You can change the weight want to keep tension on your quads. be brutal—and the muscle pump
by simply moving the U-shaped pin. Then immediately begin another will be unreal. Plus, you’ll get that
Model: Greg Plitt
Pull the handle out of the stack, and rep. It’s like doing 1 1/2 reps, with fat-to-muscle soreness. That was a
the poundage you chose comes free. the half occurring at the bottom, favorite method of the Iron Guru,
The rest of the plates stay put on the semistretch position, the point at Vince Gironda, who used it to whip

Hollywood actors, as well as Mr.
Rows
Olympia contenders, into shape in
record time.
You can use these mass tech-
niques on any and all exercises for
a few weeks to get some variety and
Bench Presses
Model: Greg Plitt
new muscular adaptation, not just

the big exercises you’ve gotten too
strong on. For example, try DXO on
incline curls and negative-accentu-
ated sets on presses. Remember,
one small change can ignite mega-
gains. That’s especially true in a
limited-equipment gym.
By the way, you don’t have to be a
Squats
home trainee to own a PowerBlock And you can perform the entire rou-
set and an adjustable bench. Steve tine with only a PowerBlock dumb-
has that setup at his home in case bell set and an adjustable bench.
he has to—or wants to—squeeze in It’s a bit pricey, but a PowerBlock
a workout there. And his wife, Becky, set, combined with an adjustable
uses the minigym to stay in great bench, gives you a home setup that’s
shape. well worth the money if you’re seri-
In fact, she often uses the Fan- ous about staying built for life. It’s
tastic 4 Workout on page 47 of The an investment that will pay muscu-
Quick-Start Muscle-Building Guide lar dividends for years to come.
because it’s so fast and efficient. It
consists of the following: Editor’s note: For more
information on the e-program The
1) Bench presses or incline Quick-Start Muscle Building Guide,
presses go to www
2) Bent-over rows or .MuscleQuick
upright rows Start.com. For
more on the DVD
3) Squats “All-Dumbbell
4) Overhead presses Workout,” go to
www.Home-Gym
If you do those moves as .com. IM
described, you can hit just
about every muscle in around
30 minutes with that workout.

Shocking
PROTEIN
Power
An Interview With Heat Shock
Protein Expert Joe Evans, Ph.D.
by Jerry Brainum
S
tress in its many guises is proteins with age, explaining the
unavoidable. The body has degenerative brain disease that can
numerous ways of dealing accompany advanced age.
with the effects of stress, Recent studies also show that
ranging from upgraded release SIRT1, a protein stimulated by
of so-called stress hormones to resveratrol, stimulates what’s called
changes in brain chemistry that heat shock factor, the precursor
modulate excess stress and pre- of heat shock proteins. That helps
vent potentially negative effects on explain research findings that res-
brain function. Perhaps the body’s veratrol has antiaging properties.
first line of defense against stress, Even more fascinating is research
however, is the production of heat showing that heat shock protein 70
shock proteins, a.k.a. HSPs. blocks muscle atrophy under dis-
Heat shock proteins are molecu- use conditions in both young and
lar chaperones that ensure proper old animals. That suggests that heat
protein folding. Newly synthesized shock proteins may help preserve
proteins must attain a certain muscle. They also remove damaged
configuration, or shape, to prop- proteins, thus making room for the
erly function. Heat shock proteins production of new, more efficient
guide, or help fold, them into their ones.
proper shape for optimal function. While I discussed the general
Proteins not properly folded tend to function of heat shock proteins in a
aggregate, or stick together. recent IRON MAN feature [“Shock-
Neveux \ Model: Hidetada Yamagishi
Improperly folded proteins not ing Muscle Growth,” September

only don’t function correctly but ’09], I didn’t detail practical ways to
also figure in degenerative diseases. boost HSP release in the body. You
One example: The accumulation of may have seen ads for sports sup-
beta-amyloid protein in the brain is plements that are said to boost HSP
the underlying cause of Alzheimer’s release. The salient questions about
disease. Brain cells tend to lose the such supplements are whether they
capacity to produce heat shock work, the best way to use them, and

Heat Shock
what you can expected if you use scription proteins and so on. Those
them. To answer those questions, I proteins are all subject to damage
interviewed Joe Evans, Ph.D. under stress conditions. You can
Evans is head of a consulting compare HSPs to an ambulance
firm that advises the pharmaceuti- responding to an emergency in the
cal and nutracuetical industries. cell, but HSPs aid cellular function
He’s also logged more than 20 years under normal conditions too. They
in research. He has specialized in ensure the normal synthesis of vital
natural product development for cellular protein structures, ensuring
treating type 2 diabetes and obesity. the production of perfect proteins.
Evans earned a doctorate in bio-
chemistry from Drexel University JB: So would it be accurate
and received postdoctoral training to say that people deficient in
in molecular biology, biochemis- HSPs would be more subject to
try, cell biology and physiology at stress-related diseases?
Dartmouth Medical School and JE: While malfunction of HSP re-
the University of Copenhagen. He’s sponse has been well characterized
published numerous papers in in animal studies, the human stud-
professional science journals and is ies of this aspect are not yet com-
eminently qualified to discuss the plete. On the other hand, based on
practical use and effectiveness of the established functions of HSPs,
HSP supplements. we believe they would protect hu-
mans against such conditions as
JB: What exactly are heat oxidative stress and inflammatory- ating to get the material published.
shock proteins? related diseases.
JE: HSPs are very important JB: Do you feel that claims
proteins that exist in all organisms, JB: Various supplement com- for commercial sports supple-
from bacteria to man. They protect panies are now offering prod- ments should have solid scien-
your organs and tissues from all ucts aimed at bodybuilders and tific support?
kinds of stress. Specifically, they athletes that are supposed to JE: I believe that supplement
protect other proteins in the body boost HSPs. Are there any legiti- consumers should demand sci-
under stressful conditions—ex- mate products that accomplish entific proof of product effective-
ercise, chemical stress, exposure that task? ness, but I can assure you that the
to toxic chemicals and drugs and JE: The ingredient that I’m most pilot studies done with human
other forms of stress. They can be familiar with is called TEX-OE, subjects on oral doses of TEX-OE
viewed as a defense mechanism of which is an extract of the prickly are all consistent in that they dem-
the body against stress. pear cactus. That plant has a long onstrate a substantial increase in
While HSPs operate both outside record of safety in use by Native
and inside the cell, it’s the intra- Americans. More recently, several
cellular function that interests us patents have been awarded for use
most. HSPs protect intracellular
protein structures, including en-
of prickly pear extract to trigger HSP
responses. While other natural HSP
“You can
zymes, receptor proteins, tran- triggers likely exist, I’ve examined
the data related to TEX-OE, and I’m
compare
convinced that it’s effective
in boosting HSP response
HSPs to an
in the human body. Data on
the effectiveness of TEX-OE ambulance
are thus far unpublished in
any professional sci- responding to
ence journals, but
I’m presently ne-
goti-
an emergency
in the cell, but
HSPs aid
cellular
function too.”
Heat Shock
HSP response. The studies have
involved various forms of stress,
such as deep-sea diving, hyperbaric
chambers, thermal stress involving
a sauna and several exercise experi-
ments.
Eight of the initial studies have
been completed. They all have
involved preconditioning the sub-
jects through an oral dose of TEX-
OE about two hours prior to stress
exposure. Regular blood samples
were taken to determine the heat-
shock response. While no defini-
tive placebo was used, half of the
participants got TEX-OE, and the
other half received no extract. In all
studies researchers measured a 200
percent increase in HSP response
in subjects who took the TEX-OE
extract, particularly in HSP 27 and
HSP 70.
More important was the time
shift in the production of HSPs. In
those who didn’t take the extract,
the HSPs took more than two hours
to appear, and by that time proteins
were already showing signs of dam-
age. In those who took the TEX-OE,
the HSPs appeared in a matter
of minutes. That has significant
implications for those involved in
exercise. It likely translates into
increased muscle recovery after
a workout, along with decreased
muscle soreness. Some of the stud-
ies involved highly trained cyclists,
making it harder to see a significant
response, yet they did respond after
taking TEX-OE.
JB: I’ve read that using TEX-

OE will result in a sustained el-
evation of HSPs for two to three
days after the initial dose. How
Even more fascinating
does that work?
JE: We don’t know the precise
is research
mechanism, but we suspect that
it involves a stimulation of heat
showing that heat
shock factor, the precursor sub-
stance the body produces for HSPs. shock protein 70
It’s a plausible mechanism, and as
long as you have a priming of heat blocks muscle
shock factor, you’ll get a sustained
rise of HSP response. That explains atrophy under
why you don’t need to take TEX-OE
Neveux \ Model: Vince Galanti
every day. The effect lasts for a few

days following initial dosing.
disuse conditions in
JB: One confusing issue re-
both young and old
lated to HSP is caffeine intake.
Many bodybuilders load caf-
animals.
Heat Shock
feine as coffee prior to
training. Some studies
show that caffeine may
interfere with HSP re-
sponse, while others
show that it boosts HSP
response. Can you clear
that up?
JE: The usual suggestion
is not to take in more than
200 milligrams of caffeine
prior to exercise—about
two cups of coffee. The
problem with taking in
more is that it elevates
cortisol and brings on HSPs protect
vasoconstriction, or a
tightening of blood ves- other proteins
sels. In addition, the stud-
ies that showed caffeine
boosting HSP during
in the body under
exercise involved extra-
cellular production of
stressful
HSP—quite different
from intracellular
conditions like
production. Most
HSP-induced cel- exercise and
lular protection
occurs inside the
cell. Extracellular
chemical stress.
HSP production is
mainly involved in
immune response.
JB: You men-

tioned cortisol,
the body’s prima-
ry catabolic hor-
mone. Is there
any interaction
between cortisol
and HSPs?
JE: Extended
cortisol release is
associated with
a high rate of in-
flammation, which
signals HSP release.
The HSPs reduce the
negative effects of
excess inflammation,
including what corti-
sol induces. So in that
respect HSP can coun-
ter some of cortisol’s
Neveux \ Model: Mehmet Yildirim
catabolic effects.
JB: Are any other

supplements or nutri-
ents synergistic with
TEX-OE in boosting
HSP response?

Heat Shock
JE: Several nutrients can be con-
sidered complementary. One exam-
ple: high-quality protein. Protein
supplies the amino acids your body
needs for protein synthesis. HSPs
ensure that the conformation and
structure of synthesized proteins is
optimal. Carbohydrates also help
because they spur insulin release;
insulin helps with amino acid up- JE: The effects of an HSP supple- generate during exercise.
take into muscle. Some animal data ment aren’t immediately apparent, Some amino acids are watery,
show that alpha lipoic acid also but right from the start a boost in while others are more fatty. When
induces HSP response. HSPs improves cell protection and the amino acids stick together, a
rescues vital proteins from dam- process called aggregation occurs,
JB: What about medical con- age. The increased cellular protein which results in malformed pro-
traindications to using a sup- repair induced by HSPs results in teins. HSPs act as protein chaper-
plement like TEX-OE? significantly improved exercise ones, maintaining orderly protein
JE: There are no known side ef- recovery. In addition, you’ll be able conformation and stability. The
fects of TEX-OE, nor are there any to use more of the proteins that you production of “perfect” protein
structures, supported by HSPs,
will add to muscle hypertrophy. I’d
“[The rapid response with estimate that results like those will
be evident within three weeks to
TEX-OE] likely translates into a month after you start using HSP
supplements. More muscle also
increased muscle recovery means more calorie use at rest and
translates into less bodyfat.
after a workout along with JB: Should HSP supplements
decreased muscle soreness.” be used in cyclical fashion—

that is, getting off them for a
certain amount of time?
JE: With some supplements it’s a
established drug interactions. The good idea to cycle on and off. Take
plant that TEX-OE is extracted from creatine. After you use it for an
has a long record of safety. Still, we extended period, the creatine trans-
don’t recommend the product for port protein in muscle downgrades,
those under age 18 or for nursing or limiting uptake into muscle. So you
pregnant women. stop using it, letting the creatine
transport protein to activate
JB: What can the again. Since you don’t need to
typical body- take HSP supplements every
builder ex- day, however, you’re al-
pect from ready cycling. In addition,
using there is no evidence that
an HSP- you need to totally stop
boosting using the supplement. In
supple- testing the TEX-OE prod-
ment? uct for extended times, we
didn’t notice any decrease
in effectiveness.
JB: Various dosing

schemes are suggested for
TEX-OE, such as taking it two
hours prior to training on an
empty stomach, avoiding fiber
intake within two hours of dos-
ing or taking it right before bed
on an empty stomach. What
would you say is the best way to
use this product?

Heat Shock
JE: The natural fiber content of HSP release during exercise. are various HSPs, does a sup-
TEX-OE has been removed so the Does that mean HSP supple- plement such as TEX-OE affect
supplement can be more effectively ments work better in men? the entire range of HSPs?
absorbed. I think it’s best to take JE: Pilot studies involving JE: The clinical data show an in-
it away from a meal—at least two human exercise did have female crease primarily in HSPs related to
hours after eating—for best results. subjects, and all of them showed exercise, such as HSP70 and HSP27.
One possible benefit of taking it significant increases in HSPs with
at night is that it will interact with the use of TEX-OE supplements. JB: Do HSP supplements in-
the increased protein synthesis I think TEX-OE will work well for teract with anabolic hormones,
that occurs at that time, fostering women and men, producing similar such as anabolic steroids and
the chaperone effect, and produce exercise-recovery and training-ef- growth hormone?
more efficient protein folding. Still, ficiency benefits. JE: That hasn’t been tested with
I feel that taking it prior to training the TEX-OE products, but it does
is best. JB: Certain supplements, make sense that the HSP boosters
such as HMB and creatine, would be synergistic with anabolic
JB: Is it possible to produce seem to produce better results drugs. Those hormones promote
excess HSPs with the supple- for those engaged in intense increased protein synthesis, and
ment? exercise. Can the same be said HSPs work within the cell to ensure
JE: A supplement such as TEX- of HSP supplements? that the newly synthesized proteins
OE isn’t directly pushing out HSPs JE: People who don’t train regu- have the proper shape or confor-
but is instead facilitating the larly tend to not adapt as much mation. Imagine the synthesis of
release of heat shock factor, the to exercise, leading to recurring newly formed cell proteins as an
precursor substance. Your body muscle damage. HSP supplements assembly line. The HSPs can be
ultimately determines the amount would likely be an asset to recre- viewed as quality-control workers,
of HSP produced, so there is a built- ational exercisers. In those who ensuring that the finished product
in safety factor.
JB: In the studies done thus

far on TEX-OE, were any signifi-
“The production of ‘perfect’
cant side effects noted?
JE: The researchers who con-
protein structures, supported
ducted the studies reported that the
supplement was well tolerated, and by HSPs, will add to muscle
no significant side effects were ap-
parent. MRI, which sells a TEX-OE
supplement, keeps track of reported
hypertrophy.”
side effects through various retail
outlets and has thus far not received train harder or more frequently, the is up to par. In fact, HSPs are better
any reports of adverse effects. HSPs will also improve recovery than quality-control workers, who
and training efficiency. only remove defective products. In
JB: Do the supplements pro- contrast, HSPs are capable of re-
duce better effects in those JB: Are there any known in- pairing malformed proteins.
under age 40? teractions between HSP supple-
JE: I don’t think there are any ments and drugs? JB: A few studies suggest that
age or gender factors involved in JE: I can’t speak about all HSP increased body temperature
the use of TEX-OE. Consider that supplements, but there are no brings on HSP release. Keeping
HSP 70 is one of the most highly known interactions between any that in mind, should a person
conserved proteins in the body. drugs and the TEX-OE extract. Some taking an HSP supplement
That means its function doesn’t test subjects have used various prior to training always try to
downgrade with age, as is the case drugs with no apparent interactions. maintain a higher body tem-
with many other body substances, perature during workouts?
such as hormones. The amino acid JB: Would using TEX-OE aid JE: The body temperature that
structure of HSP 70 is the same in bodyfat loss? turns on HSP release is far higher
bacteria as it is in humans. Nature JE: By helping to protect and than would be encountered during
has evolved a perfect protein to maintain muscle, increased HSPs exercise. I don’t think increasing
do its job. On the other hand, HSP will yield more efficient metabo- body heat while using the supple-
production in general does tend to lism, which tends to produce a ment will make much of a differ-
decline with age in most people. leaner body. HSP supplements pro- ence. If you exercised in a sauna or
tect proteins from being degraded, hot tub, then the HSP production
JB: Some studies have point- but not fat tissue. would probably kick in.
ed out that the higher estrogen
counts in women tend to blunt JB: Considering that there JB: Other studies say that

antioxidants interfere with HSP production during exercise
“By helping to because the free radicals produced during exercise are a
stress reaction that helps release HSPs. So should one not
protect and take antioxidants prior to training?
JE: One study found that using a form of vitamin E called gamma
maintain muscle, tocopherol lowered HSP release. This particular form of vitamin E
was an efficient quencher of peroxynitrate, a noxious free radical
increased HSPs that also promotes HSP release. On the other hand, the HSPs blocked
by gamma tocopherol in that study were the extracellular versions.
Indeed, other antioxidants, such as lipoic acid, have been shown to
will yield more increase intracellular HSPs. If anything, we feel that antioxidants are
complementary with HSP supplements such as TEX-OE.
efficient
metabolism.” JB: Thank you, Dr. Evans, for taking the time to explain HSP supple-
ment use. IM

KIDKONG 21-Year-Old Anthony Pomponio is a
Powerhouse On the Gridiron, Onstage and in
the Gym, Benching 425 at 185
by Lonnie Teper
I
t’s hard to imagine a mild, the weight O’Hearn was
soft-spoken 21-year-old like flinging around, but he
Anthony Rocco Pomponio as hung in there pretty darn
an assailant, but that’s exactly well, pumping 365 on the
what “Kid Kong” has been in his incline as Jason Kozma spot-
athletic career to date: running over ted. “Kid Kong” seems like a
defenders on the football field, eas- well-deserved moniker to me.
ily overpowering challengers in the So just who is this wunder-
weight room, cutting up opponents kind?
who try to outmuscle him on the LT: You got your degree
bodybuilding stage. in kinesiology at Whittier
He averaged more than 100 yards College in California this
a game as a 5’7”, 185-pound running year, but you weren’t raised
back at Whittier College in 2008. in the L.A. area.
Dropping back to 172 before first AP: Right. I was born in
stepping onto a posing dais, he took Montclair, California, but my
the middleweight class at the Max family moved to Palm Desert
Muscle Naturals last March before when I was in the third grade.
becoming the star of stars at the ’09 LT: You were quite the
Junior California with victories in athlete at Palm Desert High
the unlimited and novice middle- School, little fella or not. Merv
weight divisions as well as both his AP: My freshman year I was

class and the overall in the collegiate about 5’ and weighed around
category. 100 pounds—I played football,
He’s benched 425, squatted 570, basketball and baseball. Football classes; I was in the 115-
run a 4.38 40-yard dash. Swears became my main focus during my pound class and benched 160—I
he’s totally clean. In early August high school years, but I still played won the class. The following year I
Pomponio, saddled with a two-hour basketball and ran track. won my class again, benching 260 at
drive, was nevertheless on time for LT: You certainly couldn’t a weight of 140.
our 11 a.m. interview at Gold’s Gym, have overpowered anybody in LT: You were Most Valuable
Venice. When finished, he joined your rookie season. When did Player on the junior var-
Titan himself, Michael “the Beast” you start pumping iron? sity football team in the 10th
O’Hearn, in a chest-training session. AP: I got into it prior to my soph- grade—running back and cor-
O’Hearn, universally recognized for omore year. We had this thing called ner—and moved up to varsity as
his feats of strength, stands 6’3” and “Max Attack”—a bench press con- a junior. Then injuries prevent-
was carrying 250 pounds of beef test for football players. It was also ed you from ever reaching the
that day. used as a fundraiser for the football status you had hoped for.
Of course, Anthony didn’t match program. We were put into weight AP: I got a big contusion on my

KIDKONG left leg, and it limited my playing
time the rest of the year. Then, after
entering my senior year with a lot
of hype, I ended up injuring my
right leg. I only played four games
both seasons.
Before my senior year I attended
the Nike Camp at San Diego State,
where a lot of the top prospects go. I
went in as a defensive back and had
the highest bench—I did 22 reps at
185 at a bodyweight of 170 and ran
a 4.5 40-yard dash.
LT: So the leg injuries got in
the way of your racking up great
stats in high school, but they
didn’t avert a standout career
as a sprinter.
AP: No. I finished second in
league in the 100-meter dash as a
junior, then came back to win it my
senior year. My best time was 10.80.
I anchored our winning 400-meter
relay team as well, and we set a new
school record.
LT: Still, the lack of flashy
stats on the gridiron kept
major college scouts away,
as did your lack of size. How
did you end up at Whittier,
which is more known for
brains than brawn? It was the
home of an undergrad named
Richard Milhouse Nixon. Wait—
the late, great George Allen
coached football at the school,
and the weight room is named
after him.
AP: [Laughs] My
high school coach
had a few players
go there in the
past. He made
up a highlight
tape of me,
and we sent
it to about 15
schools—all Divi-
sion 3 programs.
A lot of them were
schools in the
Southern California

Intercollegiate Athletic Conference, defensively. My sophomore year I
like Occidental, Cal Lutheran, Red- had about 500 yards rushing, and as
lands, Pomona and Whittier. a senior I had 920 yards and scored
I got a lot of feedback from most 12 touchdowns—two on the receiv-
of them and narrowed it down to ing end—in nine games. And I made
Menlo College, located in Northern all-league.
California, and Cal Lutheran and
Whittier in Southern California.
Redlands has a really good program,
LT: You had great individual
success but went through a mis-
erable season teamwise, win-
1

but I felt it was too close to home
and wouldn’t have that “college”
ning the first game but losing
the remaining eight. Must have
/
feeling. I eventually decided on
Whittier because it had just got-
ten a new coach, an old-school guy
been frustrating.
AP: It was horrible—one of the
worst experiences I’ve had in my en-
/
from the Midwest who seemed very
interested in having me go there.
Whittier needed running backs, and
tire athletic career. Our senior quar-
terback got injured early in the year,
and we rotated two freshmen at that
00
.
I thought I’d get playing time right spot. The opposing teams would
away.
LT: Did you?
just stack their defense against the
run, and that really hampered both
$%#!) %
AP: Yes. I started the last seven
games, playing both offensively and
my statistics the rest of the year and,
more important, our chances of
& !) %"
'!" %$
Anthony Pomponio’s Off-Season Training
Before the first work set of every lift Wednesday: Back, Biceps
he does a warmup of 15 to 30 reps. Pulldowns 5 x 15, 12, 12, 10, 10
Low-cable rows
Monday: Chest, Tri’s* 5 x 15, 12, 12, 10, 10

Bench presses Deadlifts 6 x 12, 10, 8, 6, 4 , 2
6 x 12, 10, 8, 6, 4, 2 Pullups 50 total + ) %"!" %$"
Incline dumbbell Barbell curls !$$ #%"
presses 5 x 12, 12, 10, 10, 8 7 x 15, 12, 10, 8, 6, 4, 2
+ $!" & &$)
Machine chest Concentration $$) %"%#$ "#
presses 4 x 12, 12, 10, 10 curls 4 x 12, 12, 10, 10
Pec-deck + %#$ *!" %$# "'
Hammer curls 4 x 12, 12, 10, 10
(#$#%!!$#
flyes 5 x 15, 12, 12,10, 10 EZ-curl-bar curls
V-bar pushdowns 4 x 12, 12, 10, 10
6 x 15, 15, 12, 12, 10,10 Shock
Rope pushdowns Seated plate-loaded-machine $#$"$,&#$
6 x 15, 15, 12, 12, 10, 10
* Last set to failure on all exer-
shoulder presses 2 x 20, 20
'''-!#-
cises Thursday: Weak Points
Shock
Tuesday: Shoulders, Legs Pullups 2 x 20, 20
Dumbbell military EZ-cur-bar curls 2 x 20, 20
presses 5 x 12, 10, 10, 8, 8 Dumbbell front
Barbell raises 4 x 10, 10, 8, 8
shrugs 5 x 15, 15, 12, 12, 10 Lateral raises 4 x 10, 10, 8, 8
Seated lateral Skull crushers 5 x 10, 10, 8, 8, 8
raises 5 x 15, 12, 12, 10, 10 Seated calf raises 5 x 20
Seated front Wrist curls 4 x 20
raises 5 x 15, 12, 12, 10, 10
Friday:
Friday:Legs
Legs
Arnold presses 4 x 15,12,10, 8
Shock Leg extensions 2 x 15
Bench presses 135 x 2 x 20 Leg curls 2 x 15
Squats 6 x 12, 10, 8, 6, 4, 2 Front squats
Superset 7 x 12, 12, 10, 10, 8, 8, 6
Leg extensions Leg presses 5 x 20, 15, 12, 10, 10
4 x 15, 15, 12, 12 Walking lunges 4 x 10
Leg curls 4 x 15, 15, 12, 12 Single-leg leg extensions 2 x 12
Single-leg leg curls 2 x 12
Donkey calf raises 5 x 20
Standing calf raises 4 x 20

KIDKONG
winning more games.
LT: It was mano a mano in the
weight room though. Were you
the strongest guy on the team?
AP: Yeah. My max was 425 on
the bench, 570 in the squat and 395
in the hang clean. In my group the
closest guy was about 50 pounds
away on the bench. We had a line-
man who squatted 550, and an-
other lineman did the same as I did
on the hang clean.
LT: The protocol they use at
an NFL combine is 225 for maxi-
mum reps. Ever tried that?
AP: Before my senior year we
were doing a low-rep, high-weight
session. All of a sudden the coach
said to do the 225 test, and I did it
30 times. I think if I’d trained for it,
I could have done at least five more.
LT: Off topic for a bit, any
other kids in the family?
AP: Yes, I have two brothers. My
youngest, Dominic, is 19, and Adam
is 27.
LT: Are you full-blooded Ital-
ian?
AP: My Dad is Italian, my mother
Austrian and German.
LT: What got you interested
in bodybuilding and entering a
contest?
AP: I’ve always been caught up
with working out and read the vari-
ous bodybuilding magazines. After
my senior year the off-season came
around, and I was really bored. I
was talking to my older brother one
night—Adam was in the Navy, did
the SEALs program—and he told
me to enter a show. He’d bought me
a subscription to Muscle & Fitness
for my birthday.
LT: Why not IRON MAN? It’s
cheaper. [Both LT and AP
bust up]
AP: I love IRON MAN too. I went
to the IRON MAN Pro the past two
years and was fired up about com-
peting. A lot of people I met there
asked me if I was going to compete.
Adam, the fitness director at World
Gym in La Quinta, California, works
with a bodybuilder, Eric Domer. I
met him right after he’d been on the
cover of IRON MAN, and he helped
Merv

Anthony Pomponio’s
Diet
Meal 1, 7-8 a.m.

4 egg whites, 4 whole eggs, one
half cup grits, 1 cup orange
juice
Meal 2, 9-10 a.m.
Protein shake (30-50 grams
protein)
Meal 3, 11 a.m.
2 chicken breasts, white rice,
veggies
Train, 1:30-3:30 p.m.
Preworkout drink, amino acid
pills, postworkout drink
Meal 4, (15-30 minutes
postworkout)
Protein shake (30-50 grams
protein)
Meal 5, 4:30-5:30 p.m.
Protein shake
Meal 6, 5:30-7 p.m.
2 chicken breasts, tilapia or
steak; white rice, salad with
balsamic vinegar
Meal 7, 7-10 p.m.
6 egg whites, 2 whole eggs
(before bed)

me prepare for my first show, the now a month away; I started with
NPC San Diego Championships. I really, really light hamstring curls
did most of it through phone con- and leg presses—no squats at all.
sultations and would see him on LT: Sure didn’t stop you from
weekends when I drove home. putting together another high-
I was so raw. My tan was terrible, light film—this one on a body-
and my posing was ridiculous. I building stage. The unlimited
ended up in third in the middle- overall champion and the nov-
weight class. It was a nightmare. ice overall winner were both 41,
US TOUR

Even my mother, who came by to 20 years your senior. You had to
take pictures the night before the be thrilled with the outcome.
show, was laughing at my color. I AP: I left with four trophies—a
was green. great feeling. I’d moved back home,
LT: Nothing wrong with that. and on June 1 I started working as
Look what it did for Lou Ferri- a personal trainer for World Gym,
gno. [Both bust up] as well as really getting back into
AP: I was able to adjust the color training. After your contest I started
a bit, but it was really blotchy. Still, I training with Eric three days a week,
was fired up and got right back on- hitting it hard.
stage the following week at the Max LT: Your squat is every bit as
Muscle, where I won the class. impressive as your bench. Were
LT: I emceed that contest and you also the strongest kid in
wasted no time asking you to school when it came to legs?
compete in the Junior Cal—es- AP: In high school, believe it
pecially as I have a collegiate or not, I didn’t squat very often. I
division—but you were getting went into college benching 345 and
ready to graduate. Did that squatting 325, so from that point on
make it tougher for you to pre- I really concentrated on my legs.
pare? LT: Why didn’t you run track
AP: No, I’d graduated a month in college? Your best time in
before the contest. What did ham- high school would have made
per my training was a bad ham- you the Usain Bolt of the con-
string injury. I was still planning on ference four years running.
playing football at the time and was AP: My main concentration was
talking to a few teams in Europe. football. I needed to keep my weight
Each country has an independent up, and I lose weight easily when I
program. I was going to either Den- start any type of running program.
mark, Finland, Germany or Sweden. LT: Do you ever worry about
The weather is great during the the injury factor with the exces-
summer in those countries. sive poundages you lift? If not
I came down to Gold’s, Venice, now, down the road?
one day and was talking to [pro AP: No, not at this point anyway.
bodybuilder] Will Harris. He told me I take a long time doing a proper
to jump into some combines. I was warmup to help prevent injuries to
preparing for one at school for the tendons and ligaments. I always feel
Hamilton Tiger Cats in the Canadian I do safe lifting.
Football League. A few days before LT: What are your plans now?
the combine I was running some You mentioned going back to
40s, and on the fifth one I pulled up Whittier for a master’s degree
way too soon and popped my right in education.
hamstring. It was the worst pain AP: That’s a possibility. I may also
I’ve ever had. If you’ve ever pulled a look into the nursing programs at
muscle, you know the feeling. colleges in the area. I think I’d like
LT: Don’t have any muscles to move out to Venice someday. You
to pull. [AP and LT laugh out can never have a bad workout at
loud.] I’ll just use my imagina- Gold’s—a crazy atmosphere.
tion. LT: It also helps that it’s 50 de-
AP: I had to miss the combine. grees cooler in Venice than it is
I went to the school training room in Palm Desert. Are you finally
on a daily basis and was limping admitting the weather sucks
around for a week or so. I worked out there?
hard on the rehab but couldn’t start AP: [Laughs] For the past four
training my legs again for another years I went home only for the
couple of weeks. The Junior Cal was summer. I was there for the worst

KIDKONG
time of the year, weatherwise. It is six-pack as a kid. My dad has really on Tuesday, so I hit them hard in
nice during fall, winter and spring big calves and legs, and my mom is the morning, and then I might do a
though. pretty lean. little of chest again at night to hit all
LT: What are your future plans LT: She probably has a thick, of the muscle fibers I didn’t hit the
in bodybuilding? full head of hair, too, you lucky previous day. I may even do a little
AP: I was thinking about doing dog. more on shoulders and triceps.
the Team Universe, but it’s only a AP: [Laughs loudly] Yes, she does. On Wednesday I work back and
month away or so at this point, so LT: What’s your training regi- biceps, and on Thursday I hit biceps
I’ll have to wait until next year. I men? and back again. Friday is total leg
plan on competing again next year, AP: Usually five days a week. day. We do seven to eight sets of
maybe at your West Coast Classic, Monday, Wednesday and Friday I donkey calf raises to warm up, then
the Collegiate Nationals, if I’m in work out with Eric, doing large body move to leg extensions, three to four
school, then the T.U. I’m going to try groups. Some weeks we do volume sets, before doing front squats. We
to gain some weight and compete training, other weeks power train- use a pyramid method. We put on
I’ve always been really lean

and vascular, and I always
had a six-pack as a kid.
as a light heavyweight. At my height ing. Volume training is 10 to 25 35s, do it 12

that’s the class I think I should even- reps per bodypart, power train- times, add 35
tually be in. ing usually two to eight. more on each
LT: You claim to be 100 per- LT: You’re making a name side, 10 times,
cent clean. A lot of people are for yourself with your and keep
saying, with the weights you lift, strength on the bench. going from
that’s a bunch of bunk. What’s a typical chest work- there until we
AP: Test me. out? can’t do it any-
LT: Would you go for a ran- AP: We start out on bench more. We use
dom test? press, then go to incline dumb- the pyramid
AP: Of course. Give me five min- bell press [Pomponio has done style again on
utes—actually, 30 seconds—then 15 reps with 120s on that exer- the leg press.
give me a blood test. I’m used to cise]. Then we do flyes on the Yesterday
people saying I’m on steroids. I don’t pec deck and sometimes super- we ended up
care what they think. I know what set triceps. doing five
Merv
I do. LT: You train once a day? plates, two

LT: You should thank your AP: Mostly, yes. Eric and I go sets, 25 reps.
parents for the Calvin Klein from 1:30 to 3:30. On Tuesday and I’ve done 1,000 pounds on the leg
genes. Thursday I may train twice a day, press 10 times.
AP: I’ve always been really lean once in the morning and once in LT: Hold on. This is begin-
and vascular, and I always had a the evening. I usually do shoulders ning to sound a bit screwy to

KIDKONG
To tell you the
me—you hit the
same bodypart truth, I haven’t
two days in a row?
Most people feel
been as good
you shouldn’t hit with my
a bodypart more
than every 72 to 96 nutrition
hours.
AP: From anatomy
as I should be.
and physiology classes
in college I learned
you don’t really break
down all your fibers
in one workout. It’s
pretty much impos-
sible. Your muscles are
made up of thousands
of fibers. My second
day isn’t strenuous;
for bench I put on 135
and do two sets of 25,
just to get that pump.
LT: How much
cardio do you do?
AP: None.
LT: You never
have done cardio?
AP: I haven’t
stepped on a tread-
mill since before last
football season. If I do
cardio, I drop weight.
Just jogging a mile a
day during football
season caused me to drop five believe in. AP: I do. I’m probably under 6
pounds a week. Cardio has actually LT: Your goals? percent bodyfat as we speak. It’s
been detrimental to my training, for AP: I’m just having fun with it. genetics. I could probably eat at
both football and bodybuilding. I usually don’t set long-term goals McDonald’s every night and still be
LT: Superlatives have domi- because a lot of times they’re not lean, but I don’t because I know it’s
nated your football and body- attainable, and you get down on bad for me.
building careers to this point. yourself. I set short-term goals, like LT: Any powerlifting in your
Tell me about your weaknesses. gaining 10 pounds before next year. future?
AP: My quads need more separa- I would like to compete at 185. AP: I’ve thought about it. I want
tion, and my hamstrings need to be LT: Given your goals, say to do a bench press contest at
thicker. The injury, of course, set me something about how you han- Muscle Beach in the next couple of
back on the hams, so I need to be dle nutrition issues. months. I looked up the California
patient and not make it worse. I also AP: To tell you the truth, I haven’t state record, and it’s 410 for under
need to build fuller biceps. At this been as good with my nutrition as I 22, at 181 maximum weight. I think I
point my triceps really take over. To should be. A lot of times I don’t map have a great shot at breaking that.
be honest, because I was spending out my meals, but I’m getting better. LT: Speaking of powerlifting
all of my time training for football, I don’t count calories, carbs, protein records, you’re here today to
doing all of the power stuff, I really or fat; I guess I should. It could be take on one of the strongest
neglected my biceps until just a very valuable, but I’m seeing good dudes in the game, Michael
couple of months ago. results the way I’m eating now. My O’Hearn. Who’s stronger, pound
LT: How good can you be, es- diet consists of eggs, both whole for pound?
pecially drug-free? and whites, brown and white rice, AP: We’ll find out today.
AP: I have a mind-set to keep steak. I can’t give up my grandpa’s or LT: Mike told me he was an
working until I get the results I think my mom’s pasta. Usually I have four All-American high school foot-
I can get. I’ve worked really hard all solid meals and three or four pro- ball player. Who’s better?
my life, and I’m not about to stop. tein shakes daily. AP: We’ll take that one to the
There are no shortcuts for me. I’m LT: You look as if you stay lean field. I think I could prove myself
not going to do something I don’t year-round. there. IM

Power
Mastering Metallourgos
Advanced Techniques for Power Benching
by Ryan “BenchMonster” Kennelly and
Sean Katterle
PART 2
M
ost coaches, trainers and increased power. Most lifters will make your arch even higher. It
and sportscasters do can press more on a decline bench takes practice, so keep working on
a bang-up job of in- than on a flat bench. Benching with it—you’ll get it down over time. If
forming athletes and a solid arch is as close as you can you really have a hard time arching,
fans of the complexity of the athletic get to a decline-bench angle on a try benching with the PVC pipe or
moves they witness. As a result, flat-bench surface. To loosen your dense foam roller under your back
viewers have an appreciation for the muscles and develop your arching for a couple of sets.
skills involved in the swing of a golf ability, get a 1.5-to-four-inch-thick If you try this method, begin with
club, a fast pitch in baseball, an ana- PVC pipe or dense foam roller, a very light weight to give your body
conda choke in submission wres- place it in the small of your back time to get used to the new spinal
tling and so on. In the weight room, and slowly roll back and forth on it. position and lower-back stretch.
however, most people view exercise Performing that stretch, over time, Finally, pinch your shoulder blades
as a nonathletic physical pursuit will greatly improve your arching together on the bench pad. If you
that builds strength and muscle via ability. I suggest starting with a do it correctly, you will have re-
simple exertion and recovery. 1.5-to-2-inch pipe or roller and then duced the distance that the bar has
That attitude might be okay for working up as that level of flexibility to travel even more. Less distance
general fitness, but it’s going to spell becomes easier to obtain. I’ve seen equals less time under tension and
disaster if your goal is to become advanced contest benchers press less overall work.
a competitive bench presser. The weight with footballs tucked under Foot placement. Use whatever
form that you use while benching the small of their back! With regard is comfortable. I have seen many
will greatly affect the amount of to hitting a max bench, the more variations of bench press foot
poundage that you can press. Here you can arch, the better. placement. In my opinion, your
are some pointers on the art of When you set up on the bench, feet should be flat on the floor and
Photo courtesy of Josh Winsor
heavy bench pressing. grip the bar and pull yourself all the straight in line with your knees. In
The arch. Having a good lower- way back until the bar is over your some federations it’s required that
back arch will shorten the distance upper stomach. Then swing up and your feet be flat on the floor, so
between chest pause and lockout. away from the bar and come down that’s another reason to master it. If
When your back is arched during a on your upper back instead of flat you don’t have a problem with your
bench, more of your primary and on your shoulder blades. Then try butt coming off the bench, you can
stabilizer muscles come into play, to bring your hips and shoulders as turn your toes slightly out. If you do
which gives you better balance close together as possible, which have a problem with your posterior

SURGE
Collin Rhodes raw-benches

more than 500 pounds in
the 275-pound class.

Ryan Kennelly winning
the Arnold Bench Press
Challenge.

coming off the bench pad—which is the form of elastic side panels that
cause for disqualification in compe- allow for up-and-down foot flexion
tition—then turn your toes slightly but prevent dangerous side-to-side
inward. movement.
Another possible suggestion Additional features include extra
for keeping your glutes from pop- lace eyelets and double lacing, an
ping off the bench is to widen your extended high top and a round toe
stance so your feet are farther back box for comfort. Other brands and
and out. Then, when you drive with styles that I recommend are power-
your feet, you push down with your lifting shoes by Safe-USA.com and
heels, out and away instead of di- weightlifting shoes by Adidas and
rectly through the floor. It should Werksan. Remember, you get what
seem as if you’re trying to spread the you pay for, so investing in some
gym flooring with your heels. Re- top-of-the-line shoes is a good deci-
ally try to keep all the pressure and sion if you’re planning on compet-
pressing coming from your heels ing on the bench press.
during all your reps and sets so it Even with all the technique and
becomes second nature, because training in the world, though, you
Kennelly
is a four-
time Arnold
Heavyweight
Bench Press
champ.
your heels are where the leg drive won’t realize maximum gains with-
power stems from. out proper nutrition and recovery
Whichever foot placement you methods. Ryan Kennelly writes,
use, it’s imperative that your butt “The supplements that BOSS and
never come off the pad when you’re MHP have provided me have been
benching. If at any time your butt the major key to my success. In 2007
comes up, your lift will be disquali- I read in a muscle magazine that the
fied, so don’t let yourself get into a average size of the Arnold Strong-
bad habit that can cost you on meet man competitors that year was 6’3”
day. and 346 pounds bodyweight. At the
The type of shoes you wear can time I had been stuck at 6’2” and
also affect your performance. Be- 308 pounds for the past couple of
fore you settle on a certain style years. Both the pro strongmen and
of athletic wear, try out shoes that I train as heavy as possible, even
have heels and some that have flat if we’re working different lifts, and
soles. My favorite flat-sole style for all of us most likely eat around the
Photo courtesy of PowerliftingPics.com
benching is good-quality wrestling clock, so the difference had to be

shoes. They hug the feet, and the the supplements.
no-slip soles come in handy when “MHP is the official sponsor of
you’re employing your leg drive. For the Arnold Classic strongman event,
a heeled lifting shoe I highly recom- so I figured the company must be
mend the Powerlifting Universal focused on designing products
Boot by LiftersAthleticWear.com. It intended for athletes looking to
comes with built-in ankle support in add muscle, strength and mass to

of titanium!
“After setting some new super-
heavyweight records on the bench,
I decided to diet back down to 300
pounds because I feel more com-
fortable, healthy and athletic at that
bodyweight. But I didn’t just want
to lose weight. I wanted to retain a
lot of the new muscle I built, so my
weight loss needed to be mostly
fat and water. The first change I
made was adding cardio back into
my routine. Every day I spend 30
to 60 minutes on the treadmill at a
Photo courtesy of HardcorePowerlifting.com

fast walking pace of 3.5 mph and
with the track at a 6 percent uphill
grade. As for my food, I cut out fast
food, ready-to-eat meals and pretty
much all junk food. I increased my
Joe Luther has turned the bench press consumption of skinless chicken
arch into an art form. He benches more breasts, buffalo, fish and egg whites
than 400 at a bodyweight of 165. so my daily protein content went
(HardcorePowerlifting.com) up, but my main sources of protein
were lowfat and low carb.
“For supplements I maintained
what I was taking before except I
replaced the Up Your Mass shakes
with more Probolic shakes, and I
switched to the low-carb version of
BOSS’s RTD shakes. In addition, I
added MHP’s DREN (1 capsule per
day). Daily carbs came from oat-
meal, brown rice, yams and whole-
wheat bagels. I tried to always take
in a quality source of protein every
two hours throughout the whole
day—which is basically eating or
Photo courtesy of Josh Winsor
drinking seven protein-rich meals

per day.”
In the next installment of this se-
ries we’ll cover training and compe-
tition grips for bench pressing, the
proper method for lowering the bar
and pausing and the importance of
Kennelly rack-benches 675 in being explosive when driving off the
training. chest to lockout.
Photo courtesy of HardcorePowerlifting.com
At 6’2” he carries 308 pounds of Editor’s note: Ryan Kennelly is

benching mega-power. a four-time Arnold Classic Heavy-
weight Bench Press champion. He’s
their frames. I picked up the phone, won pro shows all over the country
called BOSS (which carries MHP and as far away as Russia. Kennelly
products) and got myself connected was the first lifter to officially super-
to the power-building pipeline! shirt-bench 800 pounds on the
“Here are the supplements I platform and has performed such
used to go from 308 pounds to 342, Eclipse’s The Shake RTDs and Muscle strength feats as raw-benching 315
without adding much in the way of Sandwiches. Any hour that went by pounds for 40 reps, 405 for 20 reps
bodyfat: MHP’s A-Bomb, T Bomb that I didn’t eat, I either mixed up and 675 for a single—legit claims
II, SARM-X, TRAC Lemon Ice, Leu- a shake, cracked open an RTD or of muscle and might that were per-
kidrol, Glutamine SR, Cyclin GF, downed a couple Muscle Sandwich formed with accurate weights and
Releve, Activite and Up Your Mass bars with a glass of milk. That’s how in front of credible witnesses. IM
weight gainer. I also downed a lot of you pack on and keep on 342 pounds

by Eric Broser
If you find something on the Web that IM readers should know about, send the URL to Eric at bodyfx2@aol.com.
This month I’m going to quickly go over a few sites that I’ve more fully reviewed in past columns. My reasoning is three-
fold. First, there is a chance that if you’re new to IRON MAN, you may have missed my discussion about these excellent
sites. Second, the sites have been updated and expanded and thus provide even more resources than before. Third, I’ve
received great positive feedback on the sites and have personally found them the most useful. And, heck, it’s my column,
and I can do what I want, darn it (LOL).
>www.ExRx.net
Okay, so it’s the third time I’ve mentioned
this site here—but you know what? It’s
perhaps the finest resource on the Web for
personal trainers, coaches, athletes, body-
builders and fitness enthusiasts. Given the
fact that it has more than 2,000 pages de-
voted to topics related to fitness, nutrition,
exercise, weight management and sports
psychology, you could spend hours click-
ing here and barely scratch the surface of
what it has to offer. Because I do most of my
personal training, coaching and consulting all, I’m not there to demonstrate it myself,
through e-mail, I regularly send my clients as I am when I’m working with someone in
to ExRx.net for the tons of video and detailed person.
descriptions of almost every exercise you ExRx.net recently added many new exer-
can think of. That’s especially important for cises to its video library and put up improved
my beginners and intermediates, who might versions of older ones. If you haven’t visited
need a visual reference to make sure they’re ExRx.net yet, you’re missing out on a trea-
doing an exercise with proper sure chest of info among the sea of sites on
form. After the Web.
>www.PRRSDVD.com
At this, the best single site on the World Wide Web, you can
learn more about and, of course, purchase my best-selling
Power/Rep Range/Shock Training System DVD—also avail-
able as an instant iPod download. Shameless plug? Perhaps,
but I mention my own Internet presence for a reason.
If you’ve already purchased the DVD or are planning to,
please keep watching after the credits finish rolling. I un-
derstand many viewers have thought the DVD was over and
hit the stop button. Well, don’t stop! Check out my interview
with model Kyle Harris at the end. We discuss P/RR/S training
and how it’s helped him achieve his goal
of becoming a natural professional
bodybuilder—pretty interesting ex-
change. If you missed it, throw it in
your player one more time. If you
don’t have your own copy—well,
what are you waiting for? It’s time to
“grow without plateau!”
>www.FitnessSingles.com
Let’s face it…the dating world can be a rough place
to hang out. That’s especially true if you’re like me
and work long days—even weekends—and spend a
great deal of time in the gym and on the road. Meeting
new people, especially those you might want to date,
is never easy and becomes even more difficult when
you’re dedicated to a life of physical fitness. There’s no
doubt that most people who work out, eat healthfully,
can’t tell an inanimate object from a person and try to
build a bigger, better, stronger body are drawn to oth-
ers like themselves.
eral people I know have dated great people they met
Well, that can be a double-edged sword. Naturally,
through the site—a couple of them are now engaged.
the best place to meet someone would be the gym,
I joined the site myself for a while earlier this year, and
but those who are truly serious about their training are
while I didn’t exactly meet the woman of my dreams, I
there only to get in an intense workout, not to socialize.
made good friends and even picked up some clients.
That’s why fitnesssingles.com is a wonderful place to
Nothing wrong with that, right? So if you’re single and
meet and chat with potential new friends, workout part-
looking, I encourage you to give it a shot.
ners, colleagues—perhaps even your soul mate. Sev-
would
>Broser’s Net Results Q&A for
regular
The Power/Rep Range/Shock innovator answers your close-
questions on training and nutrition. grip
press-
Q: I want to build the long, inside heads of es, but
my triceps, as I feel they are lagging. What slide
exercises target that spot? your
body
A: If you don’t have well-developed, long heads, forward
you’ll never stretch the measuring tape as far as you’d so that
like. The long head of the triceps provides “hang” in the bar
the upper arm when you hit a front biceps pose and is just
Neveux \ Model: Binais Begovic

the bulk of the thickness when your arm is viewed about
relaxed from the rear. If you never saw Kevin Levrone even
in his prime hit a back lat spread, then you don’t know with
how insanely thick that section of the triceps can get. your
Kevin’s tri’s looked to be threatening to split his skin. chin.
While all triceps movements engage the long head to Take a
a degree—you can’t contract just part of a muscle—the close
grip on Overhead extensions work the
most effective way to stimulate the fibers in that area is beefy long head of the triceps.
to use movements that place your elbows up by your the bar,
ears. The list of possibilities includes seated and incline but in-
barbell, EZ-curl-bar and dumbbell overhead exten- stead of
sions; cable overhead extensions done with a straight keeping your elbows tucked close to your body, rotate
or cambered bar, V-bar or rope attachment; and ma- them outward until the upper arm is perpendicular to
chines that mimic any of those movements. your torso. Of course that will also rotate the position of
The key to making all overhead-extension exercises your hands on the bar, so be very careful about taking
optimally effective is to control the eccentric portion your grip—on this exercise it will almost seem as if the
of the movement—lowering in about two to three bar is simply lying on your palms.
seconds—and let the weight reach the fully stretched That’s why I perform these on a Smith machine, so
position before exploding it upward. Don’t shortchange there is no chance of the bar rolling out of my hands.
yourself by going down only halfway, as you’ll fail to Once you’re in position, unrack the bar from the safe-
maximize the involvement of the long triceps head. ties and lower it slowly until it reaches a point just
Another exercise that I’ve found particularly useful in below your chin before carefully but forcefully pressing
blitzing the long head is one I came up with while ex- to the top. Locking out is not really possible with this
perimenting with close-grip bench presses on a Smith movement, so there will be constant tension on the
machine a few months back. Lie on a flat bench as you tri’s throughout the set. I can use about 275 pounds for

086&/(,16,7(6
12 reps on a regular Smith-machine close-grip bench At other times I might do my presses or flyes for three
press, but I find that 135 to 145 pounds gets the job sets at three distinct angles, such as 60, 45 and 30
done on this variation. degrees, or something even more radical—like 75, 45
Once your set is complete and you stand up and let and 15. If I’m more focused on one particular move-
the blood rush through your arms, you’ll feel a seriously ment—say, incline dumbbell presses—I often perform it
tight pump concentrated in the inside head of your at several consecutive chest workouts but at a unique
tri’s, telling you that you just nailed the motor units to angle each time.
the max. Go ahead and superset the exercise with any If you want a great workout for bombing the upper
overhead-extension movement for a doubly wicked pectorals, here’s one that I find particularly effective:
long-head hammering.
Incline barbell presses (45 degree angle) 3 x 4-6
Incline dumbbell flyes (set 1 at 60 degrees,
set 2 at 45 degrees, set 3 at 30 degrees) 3 x 7-9
Smith-machine bench presses to neck 2 x 10-12
Low-cable crossovers 2 x 13-15
Q: Because of my work schedule I can train

only three days during some weeks, but during
others I have time for four or even five days
in the gym. What’s the best way to arrange my
bodypart workouts, bearing in mind that my
quads are lagging?
A: Actually, that’s not such a bad situation, as it

gives you different ways of attacking your muscle
groups. I once wrote a short article for IRON MAN
titled “Splitting Pretty,” about the concept of alternating
weeks of three, four and five days in the gym.
Taking into consideration that you feel your quads
are a weak muscle group, here are three bodypart
Neveux \ Model: Dave Goodin
splits that you can implement, depending on your work

schedule for the week:
3-Day Split
Monday: Chest, lats, traps, abs
Varying the bench angle on incline
presses brings unique pec-fiber stresses. Wednesday: Quads, hams, low back, calves
Friday: Delts, bi’s, tri’s, abs
Q: I really need to build my upper chest. What 4-Day Split

angle do you feel is best for working the pecs Monday: Quads, hams, calves
with incline presses or flyes? Tuesday: Chest, tri’s, abs
Thursday: Delts, traps, quads, calves
A: If you’re a regular reader of my column and/or Friday: Lats, bi’s, low back, abs
articles, you know that I advocate varying the grips and
angles on almost every movement in order to stimulate 5-Day Split
unique groups of motor units. There’s such potential Monday: Quads, hams, calves
to work through so many planes of motion. I don’t see Tuesday: Chest, tri’s, abs
why so many trainees resist variation when they could Thursday: Delts, traps, bi’s
so easily make things more interesting in the gym. Friday: Quads, hams, calves
Also, you must remember just how amazingly good Saturday: Lats, low back, abs
the body is at adapting to any form of stress. The more
you keep the muscles and central nervous system off
balance with different techniques, exercises, tempos Editor’s note: Eric Broser’s new
and angles, the better your chance of improving your DVD “Power/Rep Range/Shock Max-
physique. Mass Training System” is available
Obviously, I don’t feel there’s one best angle for hit- at Home-Gym.com. His e-book,
ting the upper chest. Everyone should vary the angle Power/Rep Range/Shock Workout,
from workout to workout, exercise to exercise, or even which includes complete printable
set to set in some cases. For example, in a chest work- workout templates and a big Q&A
out where I plan to do incline barbell presses as well section, is available at www.X-
as incline flyes, I might do the presses at a 60 degree traordinaryWorkouts.com. IM
angle and the flyes at a 30 degree angle, or vice versa.

OFXT&W
JFXT
LONNIE TEPER’S
’09 National Championships
Swami’s Nat’s
Predictions
Kid Kuclo to Steal the Show
Will history repeat itself at the Nationals? Can somebody who’s only
24 years old—like Evan Centopani when he won the whole shebang
in 2007—duplicate that impressive achievement at the 2009 edition,
set for the beach town of Hollywood, Florida, on November 20 and 21?
I think so. Steve “Kid” Kuclo had the Nationals crowd—and judg-
es—abuzz last season in Atlanta, when he displayed 254 pounds of
thick, well-conditioned muscle on his 5’11” frame to finish behind only
Ed Nunn, who also won the overall, and runner-up Grigori Atoyan in
the superheavyweight class.
Kuclo, formerly of Michigan but now living
in the heart of Texas (well, Plano, if you want to Steve
get technical) with new bride Amy Peters, is a Kuclo.
firefighter who could burn his opponents on-
stage at the Westin Diplomat Resort. I call him
the New Age Dennis Newman. Good looks, L.T. and Stephen Frazier.
good shape, plenty of beef to be the chief.
Admittedly, I have not seen or spoken with
Steve this year. Haven’t seen any pics, either,
but I’m assuming (and we all know what that
Isaac Hinds \ www.liftstudios.com

really means) he’ll be even better with another Jason
year of training under his belt. Which would Huh.
make him extremely tough to defeat. Another
problem I have: Isaac “Hardbody” Hinds is
also picking Steve, and we all know how ac-
curate Hardbody is when it comes to men’s
predictions.
Kuclo won’t have an easy task though.
There’s another youngster, 24-
Fred
year-old local fave Jason Huh, Malcolm Anthoneil Champagnie. Smalls.
who also finished third in Georgia Marshall.
last
Lee year—
Banks. in the
heavy-
weight
class,
landing
right
behind
winner
Mike
Liber-
atore
and

SPINNING HIS
WHEELS? ’09 IM PRO
Catch up Will this guy HOT BODS
with Dr. Eric try for a fifth Check out L.T.’s
Sternlicht. win? Rising Stars.
Pages 211-212 Page 213 Pages 214-217
Tamer El- this year’s USA overall winner, Mark Alvisi. The Sarasota resident
Guindy. moved up a division at this year’s USA and impressed once more,
picking up a fifth-place medal in his first crack at the supers. If
Jason can sharpen up a notch or two for the Nationals, it could be
quite a battle. Let’s call this “Kids’ Korner.”
Now, I can think of another guy who might have something to
say about the outcome. My pick for this class at the USA, Malcolm
Marshall, got dusted at that show and has redemption on his
mind. I still like Marshall’s 6’2”, 270-pound physique—a symmetrical
freak. Show the fans I do know what I’m talkin’ about, big guy.
Al Is Trey Brewer coming back? Brewer surprised a helluva lot of
Auguste. people last year, including me, when he showed up as a sleek 236-
pounder. If the Georgia physique ace improves, count him in as a
top-five contender once more.
Speaking of redemption, how about my main man, Stephen
“Down Goes” Frazier? My pick to win his class at the Nationals last
year, Stephen fell to a disappointing eighth—a lot better than the
16th-place finish he earned at this season’s USA a couple of months
ago. ’Nuff talking, Frazier. Put
the gloves back on and start
knocking some people out.
Neko I thought Lee Banks was
Roberson. going to the North Americans
after his loss to Alvisi at the
Darron
USA. The 5’9”, 217-pounder out
Glenn.
of Jacksonville, Florida, decided
he wants to win his pro card in

front of his hometown fans. And
that can definitely happen—Lee
has a great physique. Problem
for me is, I was going with Fred

Seth Smalls, the Delaware Dandy
Feroce. (no offense, Roland Balik), to
win the heavies. Now who do
I choose? Hmm. How about
a dead heat, with the rapidly
improving Smalls taking it in a
tiebreaker, 5 to 4? Plus, Hinds is
taking it all the way to the Banks
in this division, so what choice
Jeff do I have?
Cook. Another cat I like in the
heavyweights is Anthoneil
Kal Champagnie, the Brooklyn Bomber, who carries 220 pounds of crisp,
Gallman.
cut beef. He finished right behind Huh last year, in fourth, although I
would have had him up a notch. If Dan Decker does the show (shoot, I
don’t know if most of the guys I’m writing about are doing the show), I
Photography by Roland Balik and Lonnie Teperr
think the dude with the big guns can crack the top five.
The light-heavyweight class could be a barn burner. Right out of the
shoot, Orlando’s Al Auguste, second last year, will be onstage. So
he’s the automatic winner, right? No way, Jose. Not with the likes of
Junior USA winner Darron Glenn in the field. Or phenom Seth Fe-
roce, who’s coming off a powerful victory at the NPC Pittsburgh. Does
California’s Tamer El-Guindy, coming off an upset class win over
Branden Ray at the USA but devastated that he didn’t get his pro
card, have a shot? Tamer has the lines, but can he match Glenn and

OFXT&W
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Feroce in mass?
Kal Gallman and Jeff Cook were second and third,
respectively, in the middleweight class last year, and both Shavis
have a legit shot at taking the category this time. Now, Higa.
if Neko Roberson enters, count him as a possible title
winner as well. I told Shavis Higa to move back down
to the welterweight class if he competes, and since all
bodybuilders listen to my advice, I’m sure that’s what the
5’3”, 165-pounder from Hawaii will do. I like Malachi
Walker in this class as well.
In the welters I’m going with Shavis if he makes the
6,000-mile trek from Hawaii to Florida, and if he drops
down to the lighter division. I also like Luis Santa, this
year’s USA winner, and J.B. Bartlett in this division,
along with Kevin Ofurum. And, let’s not forget Florida’s
Teddy Atkins, who was fourth last year before dropping
back in the pack at the USA. Another redemption theme
here.
Leonard Pacheco looked terrific last year, finishing
behind only Marvin Ward in the lightweight class. The
New Yorker is my bet to edge Travis Rogers, who is J.B.
coming off a victory at the USA. Others to keep a close Bartlett.
eye on for a top-five finish: the California trio of Alex
Azarian (my partner in crime on the USA and Nation-
als predictions videos), Kelly Bautista and
Ray Douglas. Should be a great class.
Bantams? Okay, I’m going with Bleu Leonard Alex
Taylor because Yogi Avidan successfully Pacheco. Azarian.
picked him to win his class at the USA a
couple of years back. Plus the fact that the
kid from Oregon was second last year. A top-
notch competitor for sure.
Winners Dept.
IRON MAN’s Man About Town, Dave
Liberman, was on hand at both the NPC
Teen, Collegiate and Masters in Pittsburgh
and the IFBB North American Champion-
Merv
ships in Cleveland during the summer to Kelly

Bautista.
Neveux
snap pics of the top dogs at the Gary Udit–
produced events.
Congrats to Masters Over- Bleu
all champ Stan Efferding; Taylor. Tony
Lawrence Hunt, who was Jones.
second in the overall ballot-
ing and earned a pro card
as well; Tony Jones, the
50-and-over winner; Doug
Kochneff, the 60-and-over
victor; and Yumen Eaton,
the Collegiate National Over-
all champ.
More thumbs-up go to
Shawn Rhoden, a former
Team Universe standout who
won both the heavyweight
class and overall titles at the
North Americans to earn pro
status. Also to the two other Doug
gents who moved on to the Kochneff.
next level with victories in
the 40-and-over and 50-and-over battles, Tampa’s
Mark Antonek and Texas’ Dave Goodin, respec-

tively.
Yes, that Dave Goodin, the Texas Shredder, who continues to defy
the aging process. Talk about a deserving moniker. So, Dave, are you
gonna make your pro debut at the IRON MAN in January? Sure, you’ll
be giving up anywhere from 50 to 100 pounds, but who will be in better
condition? And, since you’ll be in town
Gary working the booth anyway.…
Udit and Abbas Khatami won the supers at
Shawn the NAC for the second time, but the
Rhoden. Irvine, California, ace once again left the
arena sans pro card. If you haven’t seen
it by now, check out the video interview
I did with Khatami at Gold’s, Venice,
on the Monday before the show. The
Persian Missile was as conditioned as
Goodin, so I’m making my plea to NPC
Prez Jim “Lats” Manion to push for a
second pro card in the open category
next year. As Khatami has proved, the
contest has earned it.
Abbas
Khatami.
Catching Up With…
Dr. Eric Sternlicht
It had been years since I talked with
Eric Sternlicht, Ph.D., so it was great to receive an e-mail message
Dave from him last spring. I met Eric about 25 years ago. He was a solid
Goodin. bodybuilder and was finishing up his doctorate in exercise physiol-
ogy at UCLA.
In the early ’90s we tried to team up on a bodybuilding book, but
things didn’t work out. I was teaching at Cal State, Los Angeles, at
the time; Eric was at UCLA. Eventually, he moved over to Occiden-
tal College in Eagle Rock, California, which, ironically, is only about
a 15-minute drive from a school I’ve been teaching at since 1999,
Pasadena City College.
We finally hooked up again at the end of August. I drove over to
Oxy, where Dr. Sternlicht is the director of the Human Performance
Lab. He also still runs his highly regarded consulting company, Sim-
ply Fit, and is deeply involved in research projects and work as a trial
expert.
He’s 50 now but looks 35. Oh, that head of hair! I did know that
North American Championships and Teen, Collegiate, Masters Nationals photography by Dave Liberman
Mark Eric had traded in the weights for a bike years ago—he won the
Antonek. United States Cycling Federation Masters National Time Trial Cham-
pionships in 2001 and ’05. In fact, I made him prove he’s still in top
condition by asking him to give me a minute or so on the Concept2
rower in the lab.
I asked him what projects were in the
Stan Lawrence Yumen works, and he reeled off several: “The latest
Efferding. Hunt. Eaton. have involved looking at exercise programs
and blood lipid modifications for health
benefits, meal-replacement shakes for
various metabolic improvements, muscle
activity during various activities and caloric
expenditure during different workouts and
activities.
“My latest proposal is one developing a
diet and activity program to treat and pre-
vent type 2 diabetes. We’re still waiting to
see if we can get funding on the project, but
it looks very positive.”
Eric, who has penned many articles for
IRON MAN since John Balik and Michael
Neveux bought the mag in 1986, lives in

OFXT&W
JFXT
Orange County with his lovely wife, Chrissy, Eric
and daughter Elena, 10. Eric and IM science Sternlicht.
writer Jerry Brainum are two of the sharpest
people in the field I’ve ever encountered. For
more info on Dr. Sternlicht’s company, log on to
www.SimplyFit.com. Now, Eric, about that book
you’re selling on the site….
ADD BRAINUM—Jerry
tells me he reviewed a couple
of products from a new sup-
plement line Tony Pearson
is repping, Wellness Interna-
Avidan
tional Network, Ltd. (out of
Dallas) and was impressed by
the quality of the ingredients.
“Tony told me that there is
no way he would associate
his name with inferior-qual-
ity products,” Brainum said,
“and I can vouch for his integ-
rity, having known him for 33
years.”
Photo courtesy of Eric Sternlicht, Ph.D.

As it happened, I ran into
Tony at the USA, and we
spent some time chatting
about his new venture. One of Above (from
the industry’s all-time greats (will Mr. America and Pro Universe titles, left): Bill
in addition to his being a six-time Pro World Mixed Pairs champ, do?), Howard, Bill
the 52-year-old Pearson said he resides in Las Vegas, is a personal Grant and Jerry
trainer and nutritional consultant to the stars, both in Sin City and Los Brainum.
Angeles, and lives “to show by example that the best lifestyle is a
natural one and that, after a 19-year competitive career, I’m still in the
game.”
The Jet Man even sent me some products; the first bottle out
of the box was the Bio Lean Dietary supplement. Now, Tony, why
in the world would I need that? Okay, I get your drift. Along with it
came Phyto-Vite, Win CoQ10, the performance drink Wingry and Pro
Xtreme, a protein supplement. Sounds good to me.
“We have over 40 products, distributed in 34 countries worldwide,”
said Pearson. “WIN’s complete nutritional product line is featured in
the PDR for Nonprescription Drugs, Dietary Supplements and Herbs.”
Tony ain’t full of baloney, so go to www.TonyPearsonHealth.com
and see for yourself. You can get mean with Bio Lean!
Back to Brainum. As with Dr. Sternlicht, anytime Jerry has some- Tony
thing to say, I listen—really carefully. Especially when it comes to Pearson.
supplement chatter. A must on your to-do list: Get a copy of his new
e-book, Natural Anabolics—Nutrients, Compounds and Supplements
That Can Accelerate Muscle Growth Without Drugs. Easy to do too—
just visit www.JerryBrainum.com.
Gaspari Honored
Rich Gaspari became the second recipient of the Ben
Weider Lifetime Achievement Award at a presentation that
took place at the Pro Bodybuilding Weekly Championships in
Photo courtesy of Gaspari Nutrition
Tampa on August 8. Chris Dickerson, the inaugural winner

in 2008, was on hand for Rich’s special moment, joined by
Dan Solomon, Bob Cicherillo, Rob Wilkins and pro-
moter Tim Gardner. Good choice, gang. Rich has been a
major force in the industry for 25 years, both on and off the
stage.
From left: Bob Cicherillo, Chris Dickerson, Rich
Gaspari, Dan Solomon and Tim Gardner.
Repeat at the IRON MAN Pro?
Moe
El Moussawi. Silvio Samuel, last season’s
Chris IRON MAN Pro champ, has told
Cormier. both me and John Balik he’ll be
defending his title on January 23,
2010, at the beautifully renovated
Orpheum Theatre in downtown
Los Angeles. The venue is a few
blocks from the L.A. Convention
Center, where the FitExpo will
again take place.
It’s early in the game at this
point, but Chris Cormier has
assured me that, at 42, he’ll
be back onstage after a long
absence to try to notch victory
number five, which would tie him
with Flex Wheeler as the all-
time record holder for the 21-year
event. The Real Deal even wants
me to snap a photo of him sign-
ing the contract, so I’ll see if I can
oblige him. Forward the contract
to me, J.B.
In addition, Moe El Mous-
sawi, runner-up to Silvio in ’08, has said he’ll be onstage too. As will
Mike Liberatore, the ’08 National Heavyweight winner. Sounds like
a great start to me. Ed Nunn, wanna add to the fun? The local fans
would love to see that 6’1”, 255-pound physique flexing it out. So give
us a shout.
Keep checking for show updates
at IronManMagazine.com.
Films Dept.
Thanks to Russian bodybuilder-
turned-actor Alexander Nevsky
for sending me a DVD of his action
thriller, “Treasure Raiders,” which
was released in the summer in
the United States and Canada. I
watched the flick, and the big guy
Ed Nunn and John Balik impressed me with his acting skills.
Hardbody and Silvio Alexander worked with the late
Avidan
Hinds. Samuel. David Carradine on the movie

and had nothing but praise for the
Mike “Kill Bill” star. “David helped me a lot during shoot-
Liberatore ing, not only with acting but with my English,” said
with Nevsky. “He was always supportive and nice. I
don’t want you and your readers to believe all those
Photo courtesy of Alexander Nevsky
Colette
Nelson. negative things that the tabloids wrote about his
death. I was proud
to work with him, a To contact
legendary actor and Lonnie
Teper about
warrior.”
material
Nevsky was also possibly
kind enough to get me pertinent
an autographed photo to News &
of Robert Davi, an Views, write
excellent thespian with to 1613
whom he has worked Chelsea Road, #266, San Marino, CA
in the past. Thanks to 91108; fax to (626) 289-7949; or send
both of you. e-mail to tepernews@aol.com. IM
Alexander
Nevsky with
the late David www.ironmanmagazine.com \ DECEMBER 2009 213
Carradine.
LONNIE T EP ER’ S Ri si n g S tars
OFXT&W
JFXT
,5210$1
Kevin
Sperling
Age: 38
Weight: 218 contest; 245
off-season
Height: 5’10”
Residence: Honolulu
Occupation: United States
Navy recruiter
Contest highlights: ’07
and ’09 Hawaiian Islands
Championships, overall;
’09 NPC California
Championships,
heavyweight, 1st; ’09
NPC USA Championships,
heavyweight, 6th.
Factoid: When he started
training at age 20, he
weighed only 145 pounds.
Contact: Kevin.Sperling@
navy.mil
Photography by Merv
and Roland Balik
OFXT&W
JFXT

,5210$1
Paul
Estrada
Age: 23
Height: 6’4”
off-season
Residence: San Diego
NPC Junior California
Championships,
heavyweight, 3rd
Factoids: Married to
bikini competitor Suzanne
Choplin, Paul trained with
her to help her prepare for
the Junior Cal and ended
up competing. A former
“skinny” skater who’s
gained 50 pounds since
he started weight training,
he earned the monicker
“Wolverine.”
Contact: pastradul@aol.com
Avidan

OFXT&W
JFXT
LONNIE T EP ER’ S Ri si n g S tars ,5210$1
Jenna
Boyer
Age: 27
Weight: 106 contest and off-
season
Height: 5’3”
Residence: Roseville,
California
Occupation: Personal trainer
NPC Junior California
Championships, figure-B,
1st; ’08 NPC Nationals,
figure-B, 6th; ’08 NPC
California Championships,
figure-B, 1st.
Factoids: Jenna grew up
in Lafayette, Louisiana,
and was involved in inline
skating from the age of 15,
competing in the ’06 World
Championships. At one time
she was 30 pounds heavier.
She’s certified with NASM,
NCSF and AFFA.
Contact: JennaBoyer.net

OFXT&W
JFXT
,5210$1
Jessica
Anderson
Age: 23
off-season
Height: 5’7”
Residence: Jacksonville,
Florida; San Diego in 2010
Occupation: United States
Navy, hospital corpsman
second class
Contest highlights: ’09 NPC
Jax Physique, bikini overall;
’09 NPC Europa Show of
Champions Bikini, tall, 2nd
Factoids: Of Philippine,
Irish and Scottish descent,
Jessica is from a military
family. Her father is a retired
Marine major, her brother
is a Marine first lieutenant,
serving in Afghanistan, and
her youngest brother is
about to finish boot camp.
Isaac Hinds \ www.LiftStudios.com
She loves scuba diving,

Isaac Hinds \ www.LiftStudios.com
archery, horseback riding—

“you name it, I do it.”
Contact: oXjessicaXo2000@
yahoo.com

h le
May 25
9
ac sc
’0
k
MEMORIAL DAY
ric
Be Mu
ed
Fr
y
rr
Je
by
hy
rap 2
t og
o
Ph
3 4 5 6
7 8
May 25, 2009

1) The Memorial Day parade of athletes
and color guard.
2) Major Ken Goode from March AFB,
Bill Grant and John Balik.
3) Tina Quarles, overall bikini winner.
10 4) Danny Le, masters champ.
5) Joe Wheatley and his friend
9
Shawnekia.
6) John Balik hails the bikini winners.
11 7) Chet Yorton, then and now. He was
inducted into the Hall of Fame.
8) Jerami Whithrow, overall Armed
Forces champion.
12
9) Joe Wheatley accepts a City of
Los Angeles proclamation from Mark
15 Antonio Grant.
10) The masters men over 50.
13 11) The C-17 flyover crew and
Monterey Bay Fire Department.
14 12) The bikini competitors file off.
13) Jennifer Nixon, figure champ.
14) Anu McKnight, men’s overall
winner.
15) Masters-over-60 aces Melvin
218 DECEMBER 2009 \ www.ironmanmagazine.com Cooper and Jim Arrington.
July 4th
7 8
July 4, 2009
1) Sherry Goggin and Rob Riches.
2) Relna Brewer McRae, Hall of Fame
inductee.
3) Gene Mozée and Molli Oliver with
overall figure winner Francesca
Lucioni.
4) Joe Wheatley accepts a 9 10
proclamation from the City of L.A.
5) The masters figure over 45 winners.
6) The masters figure over 35 champs. 11 12
7) L.A. City Council members Jan Perry,
9th district, and Bill Rosendahl, 11th
district, recognize the 75th anniversary
of Muscle Beach.
8) Misha and Ivan perform Muscle
Beach gymnastics from the past.
9) The teen winners show off their
trophies.
10) The bikini competitors pose.
11) John Balik inducts Bernie Ernst
into the Hall of Fame.
12) Sherry Goggin and the
www.ironmanmagazine.com / DECEMBER 2009 219
heavyweights.
3SPGJMFTJO0VTDMF
Sergio Oliva Jr.
3SPGJMFTJO0VTDMF
Full name: Sergio Oliva Jr.

MuscleTech Athlete Nickname: People have tried
to call me the Myth Junior,
Compiled by Ron Harris but I want to earn my own
nickname.
Date of birth: October 20,
1984
Height: 6’
Off-season weight: 260
Contest weight: 225-228
Current residence: Miramar
Beach, Florida
Years training: Five
Occupation: Security guard
Marital status: Engaged to
Halley Wokersin
Children: None yet—I’m still
a kid!
Hobbies: Watching mov-
ies—all-time favorites are
“Ferris Bueller’s Day Off” and
anything with Arnold.

How did you get into body- by? Life moves fast—if you don’t where I will ultimately win my
building? I grew up in the stop every once in a while to look pro card. But I use most of the
gym watching my father, but he around, it’s gone before you know MuscleTech supplements.
wouldn’t let me touch a weight it.
until I turned 18. Once I did, I put Goals in the sport: Short-term
on 35 pounds of muscle in less How do you stay motivated? goal is to turn pro; long-term is
than six months. The goal of being the first son of a to become the first son of a Mr.
pro bodybuilder to be a pro him- Olympia to win the Mr. Olympia.
Who inspired you when you self drives me. If the USA has had a president
were starting out? My father, who was the son of another presi-
Sergio Oliva, the Myth, who won How would you describe dent, why not? IM
the Mr. Olympia title in 1967, your training style? It’s a mix
1968 and 1969 as well as Mr. of old-school and more modern
World and Mr. Universe. Who techniques—but basically it’s
could ask for better inspiration high-volume, pyramiding up in
than a father like him? weight and down in reps, and
mostly free weights.
Top titles: Mr. Northwest Florida
Training split: Monday: legs;
Favorite bodypart to train: Tuesday: chest; Wednesday: back
Back, because it’s what I need the thickness; Thursday: shoulders;
most. Friday: arms; Saturday: back
width; Sunday: hamstrings, traps,
Favorite exercise: None abs
Least favorite exercise: Any- Favorite clean meal: Chicken
thing for hamstrings. quesadillas with fat-free cheese
Best bodypart: Legs and tomatoes
Most challenging bodypart: Favorite cheat meal: I don’t

Back like junk—but I will have peanut
butter.
Obstacles overcome: Only that
some people think I’m trying to What is your favorite supple-
ride on my father’s name or his ment, and why? I love Mass
genetics or whatever. I’m my own Tech and Meso Tech from Muscle-
person, and it’s my dream now to Tech. They’re the most impor-
be a pro and do well in the sport. tant products for me right now
because I’m gaining more quality
Do you have a quote or a weight to move up to the super-
philosophy you try to live heavyweight division, which is
MT Products
Here
MT Products
Here

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Super Show photography by Isaac Hinds and Ron Avidan; Atlantic City Pro photography by Reg Bradford
SUPER
’DELA DOES DALLAS

SHOW
STOPPERS
DRAC ATTACK The

torn ACL that had
kept her off the
stage since the ’07
Fitness O was “just
a bad dream,” said
Adela Garcia, who SIZZLING AND DAZZLING The long, hot summer of body
soared into Dallas battles, 2009 edition, saw Krissy Chin (left) and Meriza
for the ’09 Europa DeGuzman take second and third, respectively, at the
Super Show on Super Show Figure to get their first Olympia nods. To
August 15 and flew find out how all the ladies did at the Big Dance, log on to
off with a 40-point Contests at IronManMagazine.com.
win. Did she earn her
fourth Olympia title
in September? You
know the answer to
that.
STELLAR
SEASON
Heather
Mae French
BAND OF racked up
ANGELS her second
The fitness pro win in
top three— Houston on
Nicole August 29
Duncan, and gained
Garcia and yardage in
Myrian September—
Capes— both on
keep the the football
competition field and in
at bay. the figure
Merv
firmament.
LONG, HOT SUMMER ROUNDUP
LAST
MEOW
SAY BYE-BYE Fitness said sayonara to the cat suits and 45-second
routines—as well as the one-piece-swimsuit round—when the powers-
that-IFBB voted them off the island for 2010. The reason they’re
WORK-OF-ART-IN-PROGRESS Two-time Figure O streamlining the sport? Got to make time for the professional stride
champ Jenny Lynn redeemed her rep with a win ‘n’ snappers to get onstage. Meanwhile, at the Atlantic City Pro on
in Dallas and promised a sharper set of curves for September 12, Tracey Greenwood took her third straight title.
the big show.
H O T TA M A L E S
1) Tivisay Briceno, who Pro. Second in the masters figure
picked up plenty of fans and fifth in the open definitely
1 in her three-year quest to brought their rewards, if not an
break out of the figure Olympia invite.
pack, finally picked up some 2) Also getting a taste of the
cash at the Atlantic City winner’s circle was Siobhan
Tewari, who nailed top-five
finishes at the Super Show and at
the Jacksonville Pro on August 1.
2
3) Myriam
Capes did the
lean and mean in
Dallas to nab her
3 second runner-
up award of ’09.
Conspiracy the-
ory alert: Both
were earned at
Europa-spon-
sored events.
4) Wonder
Woman Nita
Marquez made
her pro debut,
published a book
and moved her
4
family to Los
Angeles this
www.ironmanmagazine.com
summer. \ DECEMBER 2009 225
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W H O L E L O T TA L E G S
NO TURNING BACK Missy Coles and Dianna Dahlgren led the

Bradford
F- and E-class packs at the Team Universe on September 19 in

New York, where Coles won the overall. Bikini, of course. You
can tell by the cut of their, well, bikinis.
MORE
WONDER
WOMEN
Betty
Pariso won
the Tampa
Pro and
promoted
the Super
Show.
JERSEY GIRLS In Atlantic City, sisters-in-fitness

Safiya and Tanji Jackson (above) became the first
And sibs ever to compete against each other in IFBB pro
that was competition; while Shannon Meteraud (left) tuned
Roland Balik
Roland Balik
just in up for the Fitness O by winning the masters pro fig-

August. ure and taking fourth in the open. Talk about bring-
ing home the bacon and frying it up in a pan.
ATTENTION
AT L A N T I C C I T Y S TA N D O U T S
GETTERS
TWO TALES
FROM THE
SHORE Alicia
Renee Harris
found her
qualifying
condition in
A.C., where
she took third,
but I thought
she looked CUT TO THE
fine in Dallas CHASE SHOT
(opposite page). Lisa Aukland
At right: Those tells the rest
who picked out of the lineup
Larissa Reis where to go
as a winner en route to
in 2008 were her fourth
simply ahead of consecutive
their time. The A.C. Pro
Brazilian-born Women’s
bottle of hot Bodybuilding
sauce moved title.
up from 10th to
first.
AIRBORNE
Bethany
Wagner got the
third Olympia-
qualifying spot
at the A.C.
Pro Fitness
and departed
for the
Vegas venue
immediately.
JACKPOT! Nicole Ball (above)

bounced back from just missing
out in Tampa to a top-three finish.
In second, Kristy Hawkins (right)
resembled the gal who ran off with
the title at the ’07 Nationals.
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HOT BODS AT THE NORTH AMERICANS
August 28–29,
2009
North American Championships photography by Dave Liberman

2
1
The ’09 NAC produced a bumper
crop of new pros: 1) Open bikini—
Jessica Lawrence and Kat Holmes;
2) open and masters figure—
LaVonda Ezell, Silvana Salvati and
Cheryl Brown; 3) fitness—Allison
Negrita Jayde Ethier; 4) women’s bodybuilding—
Tammy Patnode and Zoa Linsey;
1958–2009 and 5) masters bikini—Kira Rivera.
REVOLUTIONARY
CONCEPT Monica
4 Brant has opened up
her F.E.M. Camps to
B.O.Y.Z. Not what
you’re thinking,
however. It’s a team
camp for men and
women, and she’s
added Austin, Texas,
master trainer Cody
Butler to round out
the program. There’s
an F.E.M. Plus Men
weekend going down
in Austin on Novem-
ber 13 through 15.
Wennerstrom
For the complete

2010 schedule, go to
www.Monica
Brant.com.
Fitness trainer, author, former

Canadian National champ, fiancée JENN-UINE SHOCKER In early
of the late entertainer Gregory September Jenn Gates (left)
Hines. Those descriptions, though announced that she would
true, hardly do justice to Negrita not defend her title at the
Jayde, who blossomed onto the Figure O, then appeared on
bodybuilding BodySport.com radio and told
scene in the the story of what she’d been
Neveux
late 1980s and through since winning her

passed away crown. An abusive marriage,
in September her husband’s suicide and the You can contact Ruth
after a tough
For more commentary baby she’s expecting with the Silverman, fitness, figure
battle with from the world of nice guy who was waiting in and women’s bodybuild-
cancer. Beloved women’s physique the wings were among the ing reporter and Pump
by all who knew topics. This is one gutsy gal, & Circumstance scribe,
her, she will be
competition, read my and I wish her the best. Find in care of IRON MAN,
Pump & Circumstance
Fredrick
missed. the interview in the archives 1701 Ives Ave., Oxnard,

blog at IronMan at www.BodySport.com. CA 93033;
or via e-mail at
Magazine.com ironwman@aol.com.
Femme Physique
The
CALIFORNIA
Championships
A State of Unmatched Tradition, Part 1
Story and photography by Steve Wennerstrom,
IFBB Women’s Historian
A
big, enthusiastic crowd wit-
nessed the first California
State Women’s Bodybuilding
Championships at the Em-
bassy Auditorium in downtown Los
Angeles on April 12, 1980. The event
was held in conjunction with the
men’s and teenage AAU California
Championships, and the field of 19
women added an extra air of excite-
ment to the overall competition.
The inaugural title went to Claudia
Wilbourn, who’d already gained a
measure of notoriety from contests
she’d entered before the Cal.
Wilbourn had just finished
third at the first-ever United States
Women’s Bodybuilding Champion-
ships in Atlantic City, and later in
the year she would finish second to
Laura Combes at the first American
Women’s Bodybuilding Champion-
ships in Santa Monica, California.
Based on her national success at the
amateur level Wilbourn turned pro
in 1982 and competed in the Ms.
Olympia that year, where she tied
for 16th. The Olympia would be her
last contest in a four-year competi-
tive career.
Finishing second to Wilbourn was
Shelley Gruwell. With an angelic
face, blond hair and a tight mid-
section, Gruwell quickly became
a favorite model in bodybuilding
publications. She gained most of
her fame in mixed-pairs competi-
tions—first with John Brown for the
’80 American Mixed Pairs Cham-
pionship, then with Tony Pearson
for the ’82 and ’83 IFBB Pro World
Mixed Pairs Championship.
After a runner-up finish at the ’81 Claudia Wilbourn (left)
American Women’s Championships and Shelley Gruwell.
as a middleweight, she turned pro

and won the first World Grand Prix
in Montreal, followed by a 12th-
place finish at the ’82 Ms. Olympia.
Gruwell’s résumé also included a
sixth-place-middleweight finish at
the first World Games in 1981 and
another sixth at the IFBB Pro World
in 1983. She was also selected to
compete in the ’83 Caesars World
Cup contest being filmed for the
1985 release of “Pumping Iron II:
The Women.” Gruwell placed sev-
enth in that controversial event.
Like Wilbourn, she concluded her
competitive efforts after just four
years; however, both women helped
give women’s bodybuilding a color-
ful start, and Claudia Wilbourn was
inducted into Joe Weider’s Body-
building Hall of Fame in 2006.
The remaining finishers in the top
five at the inaugural Cal State event
were, in order, Jan Bowden, Andrina
Hawkins and Peggy Russell.
1981. The 1981 overall California
champion was Madeline Almeida.
At a very petite 5’ and 95 pounds,
she used a solid level of genetic
structural balance to earn her suc-
cess in what would be an abbreviat-
ed competitive career. After placing
seventh
at the first
American
Women’s
Champion-
ships in
1980, Almei- Stella Martinez.
da won the
’81 Eastern
USA Overall
title before ship, where she tied for eighth in a American Women’s Championships,
earning the field of 17 contestants. Painfully shy she called it a career without pursu-
California and feeling the growing pressures of ing the opportunity to enter the pro
Overall competing at the pro level, Almeida ranks.
crown. Mov- ended her competitive bodybuild- Placing third in the lightweight
ing up to a ing efforts after just five contests in class was Debbie Basile. Possessing
fourth-place two years. outstanding overall structural bal-
finish in 1982. California champion Stella ance, Basile was trained by Mary
the light- Martinez should be considered one Roberts for the ’82 AFWB American
weights at of the true pioneers in the sport, Women’s Bodybuilding Champion-
the ’81 AFWB having placed third at the first Wom- ships. The result was a lightweight
American en’s World Bodybuilding Cham- victory in her first national-level
Women’s pionships in Los Angeles in 1979, event. Basile elected to pass on
Champion- which was won by Lisa Lyon. An entering the pro ranks.
ships, she active competitor in the early ’80s, 1983. Susan Roberts was another
was then Martinez won the ’82 AFWB Cali- lightweight who exceeded all com-
invited to fornia Overall title before quickly petitive expectations, using excel-
compete at taking the AFWB USA Overall crown lent structural balance rather than
Madeline the first IFBB as well. After winning the ’83 Russ a highly muscular frame to earn the
Almeida. Pro World Warner Classic and finishing second judges’ favor. In a six-year career
Champion- in the lightweight class at the AFWB that began in 1980, Roberts—no

Femme Physique
Ms. International in sor to her winning the light-heavy-
Nancy Lewis. 1986. weight class a year later at the ’85
1984. In the mid- NPC USA.
’80s the California Even the fourth-place finishers in
contest became a 1984 showed wow power. Fourth-
star-making ma- placed lightweight Susie Jaso went
chine. The overall on to win her class at the NPC USA
winner in 1984 was and Nationals in ’85. As a pro she
Sue Ann McKean. entered four IFBB Pro Worlds, one
A unanimous win- Ms. International and one Ms.
ner at this event, Olympia.
McKean moved on The fourth-placed heavyweight
to finish in the top was Diana Dennis. Her career—
five at three NPC which lasted from 1982 to 1994—is
USA events and the legendary and includes the ’85 NPC
top five at two NPC National Overall title, an ’89 IFBB
Nationals. Turn-
ing pro in 1986,
McKean competed
seven times at that
level, including two
entries in the Ms.
Olympia, placing
seventh in 1986 and
11th in ’87. In ad-
dition to entering
two IFBB Pro World
contests, McKean
placed fourth at
the ’86 Ms. Interna-
tional.
Finishing second
to McKean at the
relation to Mary ’84 Cal was Janice
Roberts—experi- Ragain. Another
enced her best suc- in a growing line
cess in 1983, winning of future pro stars, Diana Dennis.
the overall at the Ragain followed that
Balik
NPC California fol- up by winning the
lowed by lightweight light-heavyweight Pro World crown and nine appear-
victories at both the class at the ’84 NPC ances in the Ms. Olympia lineup. A
NPC USA and NPC Nationals. In ’85 she consummate physique artist, Den-
Nationals. After a added a silver medal nis was inducted into the Joe Weider
fourth-place finish at the IFBB World Bodybuilding Hall of Fame in 2001.
at the ’83 IFBB World Kris Amateur Champi- 1985. The ’85 California saw
Amateur Champion- Alexander. onships in Belgium San Diegan Esi Rainwater win the
ships, she entered before turning pro. overall, but her supporting cast was
the pro ranks, com- Ragain competed amazingly talented. Among those
peting in the IFBB in three IFBB Pro who missed winning the overall
Pro World and Ms. World events, plac- were future NPC National Heavy-
Olympia in 1984. Roberts finished ing as high as second in 1988, and weight champion Laura Beaudry,
her competitive career by taking three Ms. Olympia contests, with a future WABBA World champion Mi-
13th at the ’85 Pro World. best placing of seventh in 1987. She shay Santos, future NPC USA Over-
Kris Alexander took seventh in wrapped up her eight-year competi- all champion and seven-time Ms.
the heavyweight class at the ’83 Cal, tive career at the Pro World in 1989. Olympia competitor Nancy Lewis,
and, like Shelley Gruwell, she was Another outstanding runner-up and a pair of future IFBB World
selected to compete in the ’83 Cae- came by way of Suzanne Tigert in Amateur champions—Renee Ca-
sars World Cup. After placing fifth in the middleweight class. Moving sella and Cathey Palyo. In this group
that event, Alexander competed in to California after winning the ’81 only Santos even won her class.
the IFBB Pro World in 1984, ’85 and Tennessee state title and ’82 Mid- Next month we’ll pick up with
’87, the last-named being her final Central USA, Tigert’s second-place 1986, the year Laura Creavalle
contest. She also competed in the finish at this contest was a precur- emerged. IM

Heavy
Duty
The Wisdom of Mike Mentzer
This month we present another classic feature from
Mike. It appeared in the March ’00 IRON MAN.
by Mike Mentzer
Let’s approach the subject of In order to test his hypothesis, he
what makes muscles grow beyond observes numerous people training
normal levels the way a good over a period of time, during which
exercise scientist would. Having the volume of exercise grows pro-
observed innumerable bodybuild- gressively greater. But something is
ers and strength athletes train, he wrong. He notices that beyond a defi-
concludes that there must be some- nite point, increased volume results
thing about the actual workout in a complete lack of progress and
itself, some element that can be iso- that with any further increase in vol-
lated and identified as responsible ume the subjects all inevitably grow
for stimulating muscle growth. weaker and suffer overuse atrophy.
How does he find it? Most likely So what may have initially ap-
he’ll start by looking at one of the peared obvious is now not so ap-
more readily observed attributes parent. The growth stimulus can’t
of the things that exist in reality, be directly related to the quantity of
namely, quantity. In this context, exercise effort, or the training sub-
he’d concern himself with the vol- jects would be experiencing their
ume, or the number of sets being best results with the greatest possible
performed. Since people who don’t volume of exercise. While the notion
exercise with weights usually have that more is better is attractive in its
Balik \ Model: Mike Mentzer
normal-size muscles and those simplicity, it doesn’t work.

who perform some resistance ex- Let’s look, for a moment, at the
ercise do grow larger muscles, he logic implicit in that idea. More is
hypothesizes that perhaps growth better means precisely that: More is
stimulation is directly related to the better. If 20 sets are good—that is,
volume. they yield satisfactory results—40

Heavy Duty
sets would be better, resulting
in greater progress than you get
with 20 sets, with 80, 120, 240,
480 and more sets into infin-
ity yielding ever-greater muscle
mass. So there it is: the monu-
mental absurdity of the volume Executing that last,
argument wrapped in the singu- almost impossible
lar, childlike notion that more is
better. It is erroneous, illogical, rep causes the body
irrational, nonproductive, coun-
terproductive. (Look about you.
to dip into its
Everyone who engages in exer- reserve ability.
cise or athletic training of any
sort performs a certain volume
of work. If volume in and of itself
were the key to triggering growth,
those who perform the most ex-
Balik \ Model: Mike Mentzer
ercise, the greatest volume, such

as marathon runners, would
have the largest muscles.)
Yes, anyone and everyone
who exercises—performing any
type of exercise—has to perform
Neveux \ Model: Ahmad Ahmad
Ending a set before

failure, just
because you’ve
completed an
arbitrary number
of reps, simply
will not induce
growth.
some volume. The vast majority of with each successive rep of the set wouldn’t be sufficiently threaten-
exercisers typically work out for one becoming progressively harder to ing to your physiology to cause, or
hour, yet they don’t all invariably complete, requiring a higher inten- warrant, an adaptive response; i.e.,
get the same muscle increase. We’re sity of effort than the previous rep. a strength and size increase. (By the
still trying to discover the exercise Finally, you get to the last possible same token, you can’t get a suntan
variable responsible for stimulating rep, in this case the 10th one, which sitting in front of a 100-watt light-
growth. Since it isn’t the quantity requires a maximum, all-out effort. bulb. I don’t care how long you sit
of effort, there’s only one place left You’re gritting your teeth, shaking there or how much suntan lotion
to look: the quality, or intensity, of all over and barely able to complete you rub on yourself. Nature requires
effort. the rep. That would be the only rep the presence of a high-intensity
Let’s assume that you can curl a of the set that requires, literally, 100 sunlight stress.)
100-pound barbell for a maximum percent intensity of effort. Executing that last, almost im-
of 10 reps to failure. Obviously, the Now I ask you: which repetition of possible rep causes the body to dip
first rep of that set would be the that set is the most likely to stimu- into its reserve ability. Because it has
easiest, the one that requires the late a strength and size increase, the only a small amount of that reserve
least intensity of effort. It does fa- first, which is the least intense, or to draw on, the body protects itself
tigue you slightly, however, which the last, the only one requiring 100 from future assaults on its reserves
is why the second rep is somewhat percent intensity of effort? Yes, of by enlarging that ability through
harder to complete, requiring a course, it’s the last! the compensatory buildup of more
more intense effort than the first. Here’s another question. If you muscle mass. Only high-intensity
Whereas the first rep may require on were actually able to curl a 100- training can force the body to resort
the order of 8 to 10 percent intensity pound barbell for a maximum of 10 to its reserve ability sufficiently to
of effort to complete, the second rep reps to failure and for some reason stimulate an adaptive response in
may require 15 to 20 percent. The you always performed only the first the form of a mass increase. Re-
second rep tires you even further, rep of the set and then placed the peating tasks that are well within
and the third rep is harder and more bar right back down on the floor, your existing capacity does nothing
intense. Without belaboring the would you grow? Of course not. The to stimulate growth. Ending a set
issue, you know that’s how it works, intensity of the stress on your body before failure, just because you’ve
Uncensored Anabolic Info!

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Heavy Duty
completed an arbitrary number of
Only high-intensity training can force reps, simply will not induce growth.
the body to resort to its reserve ability Carrying a set to where you’re
forced to use 100 percent of your mo-
sufficiently to stimulate an adaptive mentary muscular ability is the single
most important factor in increasing
response in the form of a mass increase. strength and size. Working to a point
of momentary muscular failure, where
another rep is impossible despite
your greatest effort, ensures that you
pass the “break-over” point, the point
in the set below which you will not
stimulate growth. (Even the detractors
of high-intensity training are forced
to admit that the last rep of a set to
failure would be the most productive
one. So without realizing it, they’ve
embraced the first principle of the
theory.)
A few have raised the question of
whether it’s actually necessary to train
to failure, where 100 percent inten-
sity of effort is required to complete
a rep, in order to stimulate growth.
For instance, maybe only 67, 85 or 92
percent intensity of effort is required.
The problem would involve measuring
intensity. The fact that there are only
two accurate measures of intensity—0
percent, meaning you’re at complete
rest, and 100 percent, meaning you’re
exerting yourself maximally—makes it
necessary to train to failure. As long as
you exert yourself with 100 percent in-
tensity of effort, you will pass through
every possible break-over point and
stimulate growth.
Your body’s physiology dictates
what you need to achieve an optimal
increase in strength and muscular
size—without a doubt the imposition
of a high-intensity-training stress.
Even so, that’s not sufficient to cause
an optimal increase. There’s a very
important physiological characteristic
that must be considered and has been
perpetually ignored by the bodybuild-
ing orthodoxy, exercise science and
you. That’s the reason you’ve failed to
achieve your goal utilizing the blind,
nontheoretical, volume approach.
Editor’s note: For a complete

presentation of Mike Mentzer’s Heavy
Duty training system, consult his
books Heavy Duty II, High Intensity
Neveux \ Model: Tomas Turcott
Training the Mike Mentzer Way and

The Wisdom of Mike Mentzer, which
are available from Mentzer’s official
Web site, www.MikeMentzer.com. See
the ad on the opposite page. IM

by Jerry Brainum
Soy and Your Testosterone

You see the caution on countless Internet sites related to of breast and uterine cancers. Each gram of soy contains
bodybuilding: Avoid eating soy products unless you want an average of 3.5 milligrams of isoflavones. Japanese
to lower your testosterone count. At first glance the dire adults eat an average of 25 to 50 milligrams of isoflavones
warnings about soy are plausible. After all, the active com- daily. Asian men who eat greater amounts of soy foods
ponents of soy products are isoflavones, primarily genis- also have lower rates of prostate cancer.
tein and diadzein, which are classified as phytoestrogens The suggested mechanism for the effect in men is
because of their molecular similarity to estrogen. For years related to an interference with testosterone activity in
soy has been recommended to women. The logic is that the prostate gland, but that assumes that having normal
since it has some weak estrogenic capabilities, it may inter- testosterone counts is a direct cause of prostate cancer,
act with estrogen cell receptors, thereby displacing actual which is patently false.
estrogen. With no interaction, estrogen is inert. Since the On the other hand, the lower rate of prostate cancer
isoflavones are so weak, they block the effects of estrogen suggests that perhaps there is something to the idea that
without exerting much activity themselves. One study sug- soy lowers testosterone in men. Animal studies have been
gests that soy isoflavones have about 1/10,000 the potency largely equivocal, with some showing a lowering of testos-
of “real” estrogen. terone with soy intake and others showing either no effect
The ability of soy isoflavones to interfere with estrogen or an increase in T levels.
activity is thought to be the reason that Asian women, A new study examined the true effect of soy on testos-
who eat more soy than Western women, have lower rates terone in men.1 It was a meta-analysis and looked at past
studies related to testosterone
and dietary soy in men, limit-
ing its scope to research that
Studies show that soy does not affect met certain minimal scientific
testosterone levels and may have potent criteria. That left the authors
fat-burning qualities. with 15 placebo-controlled
studies and 32 reports on 36
treatment groups. Among the
items examined in those stud-
ies were total testosterone;
free, or active, testosterone;
and sex-hormone-binding
globulin, a protein that ties
up and transports testoster-
one in the blood.
The researchers found
that soy protein or iso-
flavone intake had no
significant effects on tes-
tosterone. Neither total
nor free testosterone was
negatively affected by
dietary soy in any of the
studies. Research that did
show a lowering of T by soy
had serious methodological
flaws, rendering the findings
useless. The authors of the
meta-analysis did note one
peculiarity, however, that may
explain why soy has been
linked to lower testosterone
in men.
In turns out that individu-
als may metabolize soy isofla-
vones differently. In a 10-week
study 38 subjects took about
110 milligrams of isoflavones
a day. Circulating isoflavones
varied from 30- to 1,500-fold,

and measures of equol, a metabolite of the isoflavone
daidzein, varied by 1,000-fold. On the other hand, only 25
to 35 percent of Western people have the intestinal bacte-
ria necessary to produce equol from daidzein.
The significance of the above is that equol is more
potent in estrogen activity than diadzein. Despite that,
even in studies in which the isoflavone intake dwarfed the
amount of dietary soy typical among Asian populations,
soy had no effect on testosterone. If soy does indeed pro-
tect against prostate cancer, it isn’t because of any inter-
ference with testosterone activity.
Another study, published two years ago, involved seven
healthy young men who ate two pounds of soybeans a
day for one week.2 They showed no changes in estrogen
or total and free testosterone. They did, however, show an
increase in brain activity, specifically an improvement in
spatial cognitive performance. What’s interesting about
that is that men are considered superior to women in that
aspect of brain activity, and the often suggested reason is
men’s higher testosterone levels.
Meanwhile, however, genistein, the primary isofla-
vone in soy, does affect other hormones in the body. For
example, it lowers blood insulin and suppresses the fat-
building properties of insulin in fat cells. Mouse studies
demonstrate a lowering of bodyfat when the rodents are
given genistein for only 12 days. Genistein appears to
Soy appears to have positive effects on brain activity.
alter gene expression of lipoprotein lipase, an enzyme
that transports fat into fat cells, in a way that reduces fat
uptake. It seems to be particularly potent in reducing fat One hormone that soy does reduce is cortisol.
stored in muscle. That’s significant because excess muscle Produced in the cortex of the adrenal glands, which lie
fat is related to insulin resistance and diabetes, although it just above the kidneys, cortisol is the body’s primary cata-
acts differently in those who exercise or are physically ac- bolic hormone. While essential to life, it’s also linked to
tive. Having large amounts of genistein actually causes fat muscle loss, brain cell loss and excess bodyfat, particular-
cells to self-destruct, but that doesn’t happen through diet ly in the midsection. If anything, soy’s moderate effect on
alone. On the other hand, genistein also boosts the cortisol would be good for those engaged in bodybuilding.
gene coding for the enzyme that works with car- A study just published also found that soy appears to aid
nitine in transporting fat into the mitochondria, respiration, a not unimportant consideration for those
where fat is oxidized. Genistein further aids fat loss by engaged in the heavy breathing of exercise—not to men-
increasing the genetic production of PPAR-a, which con- tion other activities that often feature heavy breathing.
trols fat metabolism. Enhancing its activity also boosts fat So should we all start eating copious quantities of soy-
oxidation. based foods? In fact, while soy is often labeled an inferior
Despite evidence of soy’s favorable effect on fat me- protein source for bodybuilders, a host of studies that
tabolism, another common warning is that it interferes compared it to whey and casein showed little difference
with thyroid activity. Since the thyroid gland controls the between them with regard to protein synthesis. On the
resting metabolic rate, interfering with its activity could other hand, soy is a fast-acting protein, and several stud-
lead to bodyfat gain. Genistein does interfere with thyroid ies show that it tends to boost the synthesis of proteins in
peroxidase, an enzyme that is required to produce thyroid the gut more than in muscle. Other studies show that the
hormone. If you have a deficiency of the trace mineral amino acids in soy tend to be oxidized more rapidly in the
iodine, soy will interfere with thyroid synthesis, but then liver, leaving less for muscle protein synthesis. From that
again, so will the iodine deficiency, since iodine makes up vantage point, soy isn’t a junk protein, but it is a bit infe-
two-thirds of thyroid hormone. Still, numerous studies rior to milk proteins for purposes of muscle building.
have shown that in humans, soy has no negative effect on One recent study, however, found that both whey and
thyroid hormones. soy proved superior to casein in aiding muscle protein
Produced in the cortex of the adrenal glands,

which lie just above the kidneys, cortisol
is the body’s primary catabolic hormone.
While essential to life, it’s also linked to
muscle loss, brain cell loss and excess
bodyfat.
%PEZCVJMEJOH3IBSNBDPMPHZ
by fat cells. While the majority of adipokines are inflam-

Using anabolic matory and injurious to long-term health, adiponectin is
one of the good guys. High counts of it are associated with
steroids enables lowered insulin resistance, decreased incidence of diabe-
tes and increased fat oxidation.
people to exceed their The rats experienced a downregulation of beta-3 ad-
renal receptors, which are thermogenic and found more
naturally set genetic often in brown adipose tissue. Deca likely lowered the
receptors because of lowered bodyfat induced by the
limitations. drug. More problematic is the decreased adiponectin. Any

form of testosterone lowers adiponectin, so that’s no real
surprise. The authors suggest that this could partially ex-
synthesis in young men after resistance exercise and at plain the connection between high-dose steroid use and
rest. That isn’t surprising, since whey and soy rapidly re- increased risk of cardiovascular disease.
lease amino acids. The more rapid the amino acid release, The interference with corticosterone resulted from the
the greater the muscle protein synthesis. Casein slowly downregulation of two adrenal enzymes; however, it also
releases amino acids over a seven-hour period, making it increased the accumulation of mineralcorticoids pro-
better for anticatabolic purposes than whey and soy. duced in the adrenals, such as aldosterone and deoxycor-
The one thing that you can take to the bank—no, forget ticosterone. Aldosterone makes the body retain sodium
the banks until they start providing credit, as the stimulus while spurring the excretion of potassium, a metabolic
package mandated—is that eating soy will have no effect scenario that adds up to high blood pressure.
on either testosterone or estrogen. The one possible ex- In the pituitary gland, Deca seriously interfered with
ception to that would be if you’re one of those rare types the expression of genes for luteinizing hormone, as well
who produce equol from eating soy foods. Even so, you’d as four enzymes involved in testosterone synthesis. Again,
have to chow down a truckload of soy before you’d experi- no surprise. High-dose anabolic steroid use has long been
ence any noticeable estrogen effects. known to send a negative feedback signal to the pituitary
gland, which leads to a blunted production of testoster-
Steroids and Genes one.
In fact, none of these results are really surprising. Ana-
Nandrolone, more familiarly known by its trade names bolic steroids modify genetic mechanisms. Using anabolic
of Durabolin and Deca-Durabolin, is considered by many steroids enables people to exceed their naturally set ge-
to be one of the milder anabolic steroids in terms of side netic limitations. That’s easily proven when an athlete gets
effects. Only 20 percent of the drug can convert into estro- off steroids. In all cases the athlete’s body reverts to more
gen, which means that its estrogenic side effects are not normal proportions. For example, those with a tendency
likely unless it’s used in exceptionally large doses or for to be skinny will get thinner, while those who tend to
unusually long periods. If, however, nandrolone is taken add fat may lose the muscularity that steroids help add.
in conjunction with other steroids known to lower sex- Perhaps the most important lesson from the study is that
hormone-binding globulin in the blood, estrogen could anabolic steroids are potent drugs that affect many body
be bumped off its SHBG carrier, thus making it readily systems at the genetic level, often adversely, especially if
available. Other reports suggest that nandrolone has an used injudiciously.
affinity for progesterone cell receptors. That could lead to
loss of libido, or sex drive—even episodic impotence and References
perhaps gynecomastia. Unlike testosterone, nandrolone
isn’t capable of being converted into dihydrotestosterone, 1 Hamilton-Reeves, J.M., et al. (2009). Clinical studies
or DHT. Instead, it’s converted into a relatively inert me- show no effects of soy protein or isoflavones on reproduc-
tabolite. That means no worries about such side effects as tive hormones in men: Results of a meta-analysis. Fertil
male-pattern baldness, acne and prostate problems. Side Steril. In press.
effects like that, however, are rarely reported by athletes 2 Celec, P., et al. (2007). Increased one week soybean
and bodybuilders who use the drug. A more pertinent consumption affects spatial abilities but not sex hormone
problem is that Deca is one of the most readily detected status in men. Int J Food Sci Nutr. 58:424-428.
drugs in standard drug-testing procedures. Its metabolites 3 Alsio, J., et al. (20009). Impact of nandrolone decano-
can be detected for as long as one year after its use has ate on gene expression in endocrine systems related to
ceased. the adverse effects of anabolic androgenic steroids. Basic
The truth is that while nandrolone is milder than many Clin Pharmacol Toxicol. In press.
other anabolic steroids, the dictum, “Only the dose deter-
mines the poison” still applies. A drug without possible
side effects is a drug that doesn’t work. A recent study Editor’s note: Jerry Brainum has been
examined the effects of providing a dose of nandrolone— an exercise and nutrition researcher and
comparable to what a bodybuilder would use—on 37 journalist for more than 25 years. He’s
genes in the pituitary gland, testes, adrenals, fat, kidneys worked with pro bodybuilders as well as
and liver of rats.3 The rats were given Deca-Durabolin for many Olympic and professional athletes.
To get his new e-book, Natural Anabolics—
14 days.
Nutrients, Compounds and Supplements
The results: Profound reductions in the levels of corti- That Can Accelerate Muscle Growth Without Drugs, visit
costerone (the rat version of cortisol), insulin and adipo- www.JerryBrainum.com. IM
nectin. The last-named is a beneficial adipokine secreted

Only the Strong Shall Survive

Squats
Galore
The King of Exercises Reigns Supreme
by Bill Starr
T
he back squat is the key- and anterior cruciate ligaments
stone exercise in all of my and advised against doing full-
strength programs. It’s range movements in the exercise.
the first exercise I teach Almost instantly, that piece of re-
a beginner, and I give it priority search sent a firestorm across the
at every workout—the exception country, and coaches, especially
being an Olympic lifter who’s also football coaches, since that sport
planning to do snatches or cleans was the first to adopt strength
at that session. The back squat is training, either dropped squats
the ultimate hip and leg movement, from their programs or started
and it strengthens the back and the using partial movements.
shoulder. When you’re handling a No one seemed to question
heavy poundage, all of the muscle Klein’s testing methods. If they
groups in your upper body have had, they would have found that
to be fully contracted. When you his was not a valid study. I know
do that consistently, those groups that because I was one of his test
become stronger. subjects. I was attending Southern
While many of us in the new field Methodist University and would
of strength training for athletes travel to Austin a couple of times a
were preaching the merits of the year to compete in Olympic meets.
full squat, others proposed that it From my very first encounter with
should be avoided at all costs be- Dr. Klein, I complained loudly
cause it was risky to the welfare of that his testing methods were ex-
the knees. tremely shaky. In the first place,
The controversy can be traced to the study design wasn’t blind. That
the research done by Dr. K.K. Klein is, he would ask the lifters whether
Model: Antoine Valliant
at the University of Texas in the they did full squats. As we were all
early 1960s. He tested competitive Olympic lifters, we did full squats
Olympic lifters and students at the as part of our training. Then he, not
university and concluded that full an unbiased assistant, would apply
squats created unstable collateral pressure with both hands to the

Squats by kicking the
weight backward
WIDE-STANCE SQUATS
sides of an aluminum gadget that and at the same
he had designed and that covered time moving my
the upper and lower portions of the body forward.
leg around the knee joint. Then he The worst part
would take a reading from a dial of the whole
similar to a blood pressure gauge. deal is having to
In effect, he could get any read- unload the bar
ing he desired, He pushed so hard and set it back
that many complained that he was on the squat
hurting their knees and didn’t let rack. That’s a
him test them again. Further, he good thing to
ignored the fact that the weightlift- know, and it
ers were also doing heavy snatches kept me from
and cleans, exploding to a very deep being too timid
squatting position. If he was looking with my weight
for a culprit for knee problems, he selections when
should have been testing those two I was alone.
quick lifts. In fact, I never
When Tommy Suggs and I set liked having
about our mission of educating spotters when I
Model: David Perry

football coaches on the many ben- squatted. I didn’t
efits of weight training for their want anyone
players, we spent more than half the standing behind
time convincing them that squats me, that’s for
were not a dangerous exercise. sure, and when
Some listened; some didn’t. I recall I had two spot- just starting out on a strength
one coach saying that he not only ters, one always seemed to be a tad program, that will help you learn
didn’t allow his players to do full slower than the other; I ended up how to squat correctly. For those
squats but that if he caught them being jerked around with a heavy who have been doing the exercise
going too low, he’d kick them off weight on my back—but that’s just for some time, it will be a refresher
the team. When we asked him what me. If there are competent spotters course. It never hurts to review vari-
he did to improve their hip and leg available, by all means use them. At ous aspects of any exercise. Over
strength, he replied that he had the same time, don’t worry if you’re the years many fall into bad habits
them duck-walk the length of the squatting alone. Just learn how and never realize it until they take
football field carrying a teammate to dump the weights. Remember the time to reexamine all the small
on their backs. never to relax until
Happily, that absurd behavior has you’ve succeeded
changed. Research has shown within punching the
out question that full squats do not weight off your
put the knees at risk and that they back.
are in fact the very best exercise to While the back
strengthen that joint and prevent it squat is the primary
from being damaged in sports. Of hip and leg exer-
course, you have to perform squats cise in my strength
correctly. As with any other exercise, programs, several
if you use faulty form, injuries can variations are very
occur. Yet far more athletes sustain beneficial to ath-
dings from bench pressing than letes: front squats,
squatting, and no one is stepping up overhead squats
and saying that the bench should be and wide-stance
excluded from strength programs. squats.
One of the things I teach begin- Before you in-
ners is how to dump a squat. I have troduce any of
to believe that everyone who’s lifted them into a rou-
weights for a long time has gotten tine, however, you
stuck in the bottom of a squat. On must learn how
many occasions when I was train- to do back squats
ing alone, I found myself not able to perfectly and do

grind through the sticking point and them long enough
being driven down into a very deep to establish a solid DEEP SQUATS
squat. As soon as I realized what strength founda-
was happening, however, I reacted tion. For anyone

points. something around it. you come out of the rock-bottom
One reason so many prefer par- You want to grip the bar as closely position. Do all your breathing at
tial squats over full-range ones is as possible so that you can lock it the start and finish, or at least after
simply that they’re easier. You need into your upper back. Back out of you’ve moved through the sticking
to understand from the outset that the rack and place your feet just a point. If you take a breath during
full squats done with heavy weights bit wider than shoulder width, with the hard part of the squat, your dia-
are very hard. As you get more and your toes turned out slightly. Not phragm is forced to relax, and that
more involved in the strength game, much—just a bit to help you with diminishes the power.
though, you learn that the difficult your balance. Don’t merely stand on Why is going low so important?
exercises bring the greatest results. the floor; grip it with your toes, and Two primary reasons. It’s safer
The back squat tighten all for your knees and builds more
is actually one of the muscles strength. When you do a quarter or
the easiest ex-
ercises to teach It’s a good idea to in your
body from
half squat, your knee joints and the
surrounding tendons, ligaments
someone in all
of strength train- know how to do your ankles
to your
and muscles are responsible for
stopping the descending weight,
ing. It’s a natural
movement. Watch
small children at
wide-stance neck. Look
straight
ahead. Now
and that obviously places a huge
amount of stress on them. In con-
trast, when you go below parallel,
play. They’re con-
stantly squatting,
and deep lower your-
self until
the job of halting the weight shifts to
the larger muscles and attachments
and their form is
perfect. If a per-
squats. your thighs
are at least
of the hips, glutes, quads and leg bi-
ceps. So while many people believe
son has not been below par- they’re protecting their knees by
taught improper form, he or she will allel. Even lower is better. When you doing partial movements, they are
do a full squat correctly on the very go as low as you can, pause while in fact placing them in jeopardy.
first set. One reason I encourage staying extremely tight: That’s an ex- Partial squats strengthen the
parents to teach their children how cellent thing to learn from the very quads and abductors just fine but
to squat while they’re quite young is outset. It will help you get stronger fall way short when it comes to
that it comes so easy to them. When in the long run and prevent you working the legs’ other muscle
older people try to learn the lift, it from getting into the habit of the groups. Partial squats create dis-
takes more time so because they’ve most abused form flaw in the squat, proportionate strength in the lower
lost a great deal of the needed flex- rebounding out of the bottom. body, and that will eventually lead
ibility in their hips and legs. Do that repeatedly, and the result to trouble once the quads move too
I’ll begin with the positioning of will be sore knees. As I mentioned far ahead of the adjourning groups.
the bar across the back. Invariably, above, it’s not the exercise but In short, going low is good; staying
beginners pull their heads away sloppy form that causes the prob- above parallel is not.
from the pressure on their backs in lem. Same as when you constantly The question often arises whether
an attempt to lessen the discom- rebound the bar off your chest in it’s possible to go too low. Yes. I’ve
fort. That, however, only increases the bench press or you do dumbbell started some athletes who were so
the problem. Instead of trying to curls in a herky-jerky fashion. flexible in their hips that they could
move your neck away from the bar, After that brief pause stand up nearly sit on the floor when they
do this. Scrunch your shoulders quickly. Once you get the feel of squatted, which was all right if they
together and elevate your traps as the movement, the recovery should were able to maintain a flat back,
high as possible, even if you don’t be as explosive as possible. Reset, but they couldn’t. Rather, their lower
have much in the way of traps yet. and do another rep. Your entire backs rotated under them, and
That will give you a ledge on which body must remain extremely tight that you don’t want. The best way
to place the bar. It will also make throughout the lift. Relaxing even a to correct it was to put the athlete
you keep your upper body tight, an bit will have an adverse effect. The inside a power rack and set pins
important consideration for the lift. most common problem is that the at a point I wanted him to squat
Next, lock the bar in place. If you bar runs forward, out of the proper down to. In cases where a power
don’t, it will move during the execu- line, making it more difficult to fin- rack wasn’t available, I had him
tion of the exercise and cause pain. ish the lift. A relaxed body will also squat down to a bench at the height
At one time I allowed athletes cause your lower or middle back I wanted. I never had him sit down
to use a towel to cushion the bar, to round, and you need to avoid on the bench—just touch it and
but now I discourage the practice. that. Your entire back must remain stand up. I’m not a fan of the box
When the weights start to get de- straight throughout. The best way to squat idea. I contend that it com-
manding, the towel itself becomes ensure that is to pull your shoulder presses the spine way too much,
a hindrance, so it’s best to get used blades together before you start the especially for athletes who haven’t
to the smooth bar against your squat and concentrate on keeping yet done enough work to build a
traps—that is, unless you have the them together to the finish. strong back. I know that many pow-
misfortune of having to use a bar To help keep your back straight erlifters swear by box squats, but it’s
with a knurl in the center. Then all and prevent the bar from moving been my observation that they’re all
bets are off. Go ahead and wrap too far forward, lift your head as heavyweights or lifters with years

Squats FRONT SQUATS
Front Squats
Whenever I was around foreign
Olympic lifters and the subject of
squatting came up, they always
asked, “How much can you front-
squat?” They had no interest in the
back squat because it didn’t have
as much bearing on the snatch and
clean as the front squat. Some pro-
fessed that they never did any back
squats but did front squats three or
four times a week. The basic rule
of thumb was that a lifter had to
be able to front-squat a weight for
three reps before he had sufficient
leg strength to recover and still
have enough left in the tank to jerk
the weight.
Wrist Protection
The wrists are small joints and
are easily injured. Since front
squats place them under a great
deal of stress, it’s smart to give
them some protection. Wrapping
them snugly in trainers’ tape works
well because you can lay it on tight
enough that it secures the wrists
yet not so tight that it impedes
circulation. If you can find leather Note: This is one variation of the front
wrist wraps, use them as well. And squat, with hands off the bar. Starr
be sure to spend ample time loos- recommends keeping your hands on

ening them up before doing any the bar, as in the finish of a clean, with
squatting. elbows high to keep the bar in place
and to maintain a more upright torso.
Ankle Flexibility
Many beginners lack flexibility
in their ankles and lower legs in
the area of the Achilles tendon. It
prevents them from going low on
squats and usually forces them to
lean way forward. Place a five- or
even a 2 1/2-pound plate under
your heels. In extreme cases a
two-by-four might be necessary.
As soon as the needed flexibility is
gained, however—which happens
rather quickly because the act of
squatting aids in stretching out
tight muscles and tendons—re-
move the plates or board. They
place the knees in an unnatural
position and should only be used
for a short time.

of experience in the sport—and on As the count gets high, you’ll feel
more steroids in a week than all the your elbows rising slightly. Slightly
guilty Major League players have is okay, because if you do the move- You Can Get
injected in the history of baseball.
That throws what they do out the
ment often you’ll eventually achieve
the flexibility that will enable you to Bigger,
window, in my opinion.
Wearing a belt when squatting is
rack the bar firmly across your front
delts and do a full front squat with- Stronger
a good idea. It adds support to your
midsection, helps keep you warm
and gives you feedback during the
out any trouble.
It’s worth the effort. The front
squat is a better test of leg strength
and Leaner
Faster Than Ever Before!
lift—however, it won’t save you from than the back squat. On the back
You dont have to burn hard-earned muscle
an injury caused by sloppy tech- squat you can lean forward and use as you melt away fat. Now you can actu-
nique. your back to help move the weight ally build more muscle size and strength as
Now I want to move on to a upward—not the case with the front your abs get razor sharp and you get ripped.
superb leg exercise that used to squat. Any leaning at all will result Thats the attention-grabbing look you want
now, and the new FAT TO MUSCLE 2 shows
be part of every strength athlete’s in losing the rep. You must maintain you how. You’ll discover:
and bodybuilder’s program—front an absolutely erect posture during
squats. I insert the lift into athletes’ front squats. • Precise nutrition guidelines and diets- eat
routines as soon as they’ve built a Another thing I like about this to max out your muscles as pounds of ugly
solid enough base and display the exercise is that you have to go into a bodyfat dissappear. (Lear the Carb-Stacking
necessary flexibility in their shoul- deep bottom position. Any attempt strategy that can transform muscle size and
ders. Again, young athletes have the to cut the lift off only results in fail- stroke the fat-burning furnace. )
• Which substance-found in almost any
advantage here since they have not ure. kitchen -is the ultimate aid of energy, better
yet done a lot of shoulder exercises, Whenever I see someone hav- muscular response and fat burning.
such as bench presses, that tighten ing difficulty going into the hole on • How dairy can help you burn fat- yogurt
the shoulder girdle. a back squat, I teach him how to cheese and milk can get you leaner.
Your shoulders must be flexible do fronts, and in a short time he is • How to increase fat use with a minimum of
enough to rack the bar across your going deep on both lifts. In the pro- aerobic exercise, and why aerobics may be
front deltoids so that your triceps cess, new muscles are strengthened, a wasted of time for a lean, muscular look.
are parallel to the floor. The form and the numbers on the two exer- • The amazing direct/indirect Fat-To-Muscle
training program-with this innovative routine
often shown of a bodybuilder cross- cises begin to climb. it appears as if you train a bodypart only
ing his arms to hold a bar while he Rack the bar firmly across your once a week, but you really train each twice
does front squats is not acceptable. shoulders, step out of the rack and thanks to indirect work and each workout
Since you can’t lock the bar in place, set your feet at the same place you takes less thatn an hour.
you can’t use much weight. Thus it used for the back squat. For some • The 8 Key nutrients for faster fat burning,
becomes an auxiliary exercise rather it’s necessary to use a bit wider including how much to take of each.
than a primary one. stance, but you can determine • Top 6 fat-to-muscle tricks. (great info)
Being able to handle enough that rather quickly. Look straight • The10 rules for super en-
ergy. the secrests to melting
weight to increase strength appre- ahead or a little upward. If you look away bodyfoat as you build
ciably depends on a solid rack. Few down, your elbows will lower, and lean, ripped musscle are all
have the necessary flexibility in their you don’t want that. As in the back packed in this bulletin-eat-
shoulders initially, but nearly every- squat, make sure your body is ex- ing plans, workout routines,
one who’s willing to spend the time tremely tight. While keeping your metabolism-acceleration
stretching out his shoulders and back perfectly flat, pull yourself techniques and the best fat-
elbows can achieve it. You can pro- down into a deep bottom position. to-muslce-pack on more as
ceed in a couple of effective ways. Stay tight in the bottom. The initial you burn fat, and look your
hard, musclular best in record time.
Place a bar loaded with a moderate move out of the bottom is quite
amount of weight across your front different from the move in the back Just $9.95
deltoids. Have a training mate el- squat. There you want to drive the plus $6.50 postage & handling ($15 outside North
evate one elbow at a time, and then bar upward with your hips and America) (Caifornia residents add 8.25% sales tax)
hold it for a 10-second count when lower back, then squeeze your hips Credit card orders call
it hits the point where it cannot go under the bar to keep it in motion. 1-800-447-0008, offer ITS
any farther. Then do the other arm. That doesn’t work for the front
Next, do both arms at the same squat. If you shoot your hips upward
YES! I want to transform my physique. Rush me
time. When you come to the holding and backward even a bit, the bar IRONMAN’s Fat to Muscle 2.
part, make sure you don’t let your will run forward, which puts a huge Rush my
copy to: ....................................................
upper body lean backward, away amount of stress on your wrists and ....................................................
....................................................
from the discomfort. You must keep elbows and will carry the bar out of Enclose check or money order for $9.95 plus
your torso straight for this to work. the correct line. $6.50 shipping paybale to: Home Gym Ware-
house, 1701 Ives Ave., Oxnard, CA 93033.
You can do the same routine On the front squat your first move
inside a power rack. Lock a bar in out of the bottom is to drive your Credit card orders call Toll Free
place, loosen up each arm in turn elbows upward, and then stand up. 800-447-0008, offer ITS
CA residents add 8.25% sales tax.Foreign orders
with assistance from a training That will fix the weight right over (except Canada) add $15 shipping. Payment in U.S.
dollars drawn on U.S. banks only.
partner, then do both arms together. your power pack so you can move

Squats One of the hidden benefits of the
front squat is that it strengthens the
overhead squats are an excellent
exercise for those who are merely
right through your sticking point. middle and upper back to a greater trying to stay in shape. Not a great
Make sure you keep looking for- degree than the back squat does. deal of weight is needed to get the
ward. Trainees tend to look down, The back squat hits the lower back job done. They’re also a prerequisite
but that carries the bar out front, more than the other segments, for anyone wanting to do full squat
and when you’re handling heavy which means doing both reaps more snatches.
weights, a bit out front is usually too benefits than just one or the other. Take a wide grip, push up
much. Another version of the squat that against the bar, look straight
You do the front squat much works all the groups in the back ahead, and go into a deep full
more dynamically than a back nicely, as well as all parts of the squat. The bar should be fixed
squat. A back squat can be lowered lower body, is the overhead squat. directly over your spine. Move
slowly, but if you try to lower a front As the name implies, it’s a full squat straight up and down, always
with a bar held maintaining pressure against the
overhead. It bar. The key to success is keeping
OVERHEAD SQUATS requires flex-
ible shoulders,
your elbows locked and holding
the bar in the correct position.
but in a differ- Finally, it’s a good idea to know
ent way from how to do wide-stance squats.
the front squat. They’re one of the best ways to
Again, however, strengthen adductors, a muscle
the shoulders group that often falls behind the
can be loosened quads and hamstrings. Weak adduc-
over time. Use a tors can be identified by observing
towel, a piece of an athlete’s knees during a heavy
clothesline or a squat or pulling exercise. If they
turn in, his adductors need more
work. An adductor machine will
serve the purpose, but one isn’t
always available.
How wide? As wide as you can
go and still maintain your balance.
Your toes should be pointed straight
ahead rather than out. All the pres-
sure is placed on the outside of your
feet, which also makes this exercise
different from any other type of
Model: Jonathan Lawson
squatting. As with the overhead and

front squats, your body must stay
erect throughout the movement,
and for wide-stance squats to be
effective, you must go very low, way
below parallel. The lower you go, the
squat that way, it will travel forward broomstick. Hold it overhead and more you make the adductors work.
when you pass through the middle rotate it back over your head. As you Try the different versions of
and carry you out of the ideal posi- feel your shoulders become more the squat. They all work the body
tion. Pull the bar downward, and flexible, move your grip in more in unique ways—a good thing in
when you hit the bottom, hesitate a and repeat the process. You can do strength training. One of them
nanosecond, tense all your muscles it at night at home and just prior to might improve an area that’s been
even tighter than before and think overhead squatting. holding you back for a long time.
of your hips and glutes as power. Core training is now the “in” word Plus, variety is most helpful in the
Explode upward with your elbows in physical fitness. There’s no bet- motivation department, and we can
leading. ter way to strengthen the core than all use all of that we can get.
Breathe at the start and finish. overhead squats. They very directly
Before doing any rep, make certain strengthen all the muscle groups Editor’s note: Bill Starr was a
that your rack is solid. If it’s slipped that surround the spine, as well strength and conditioning coach
off your front delts too far, then as the hips, glutes and upper and at Johns Hopkins University from
stop. Other than for warmups, I lower legs, and do a terrific job on 1989 to 2000. He’s the author of The
have my athletes do threes only the shoulders and arms. Since the Strongest Shall Survive—Strength
on front squats. In the event they deltoids, triceps and biceps are re- Training for Football, which is
can’t maintain a firm rack after the sponsible for supporting the weight available for $20 plus shipping from
second rep, I have them do doubles overhead during the squat, they’re Home Gym Warehouse. Call (800)
and add extra sets to increase their much more involved than in any 447-0008, or visit www.Home-Gym
workload. other form of squatting. By the way, .com. IM

0JOE%PEZ
%20%(5%/$67
Where Do We Go From Here? Follow the bouncing ball
E ver get one of those wild days when you’re so alive and
bursting with energy you just don’t know where to go or
what to do? Think back—way back...
Well, Speedo, I’m having one of those days. Laree says
I’m acting like a kid—she doesn’t want to go for a ride in my
superset.
Stand back, step aside, or, as they boldly and urgently say in
emergency rooms, Clear!
I’m outta here, taking the dirty four-wheel-drive beast in case
I need to climb over traffic, dividers and rails, roadside debris,
weighted wheelbarrow. I’m being silly—quit rocking the Porta fire hydrants and parked cars.
Potti now. And it’s about time I grew up—get down from that It’s hot, very hot, and it’s Sunday on the gold-lined coast of
flagpole. I could drop the top and take the Ferrari for a spin or sunny and flourishing California. The gym will be empty and
mount the Arabian and let him stretch his legs on the beach quiet, but for us—me and you, my imaginary friends—whoop-
or race the Jet Ski to Mavericks and hit a few monsters. Nice ing and hollering and hoisting metallicus objectus supremus. I
day for skydiving—chute’s packed. never party alone.
Bo-o-oring!! I need a serious outlet for my awesome and So who wants to ride shotgun? The rest of you can pile in
dynamic charge. I thirst for extreme exhilaration. I hunger to the back—no standing, no hanging over the tailgate and no
go where I’ve never gone before. I crave the cliff’s edge, the mooning the other cars. It’s arm day with a brief exchange of
mountain’s peak, the sky’s outer limit. I must experience life legs and midsection.
at its grandest. I know what I’ll do: I’ll go to the gym and blast I’ll spot you, you spot me, we’ll have fun. You go first. Put
the iron, melt the steel and rip the reps. I might even—gasp— your weights back when you’re done. Training gear only, no
jeans or street shoes.
No cell phones. Hands
off the mirrors. Keep
your voices down, no
cussing. Don’t clang the
dumbbells, and don’t
drop them—put them
down—after your set.
You wouldn’t want to
train with me, bombers,
trust me. I’m boorish,
grim, sulky, negative and
given to sudden out-
bursts of anger and the
tossing of plates.
Train hard or go
home, Bozo. Squat or
rot. Hey, I’m using that
bench, and that’s my
bar. Scram!
Time for Disneyland,
Looney Tunes and sta-
bility ball exercising, girls
and boys. Give me the
iron, but a man’s gotta
do what a man’s gotta
do, right? Right! When
nobody was looking,
I rolled out the giant
purple exercise ball—the
Swiss ball—and gave
Neveux \ Model: Dave Goodin
it a few whaps and a

squeeze before alight-
ing on its gushy surface.
Hmm, same height as
a bench, flexible and
bouncy too (duh!). That

could be useful.
Secure in myself and my lifting prowess, I thought, gee, 3$,172*$,1
maybe this playful circular doohickey could be an assist to my,
um, limited shoulder training and deltoid development. Seems
Curses!
those dumb ’bells don’t go up with the ease they used to and
Y
ou know the
the muscles don’t engage as cheerfully. Maybe it’s something I
ate, bad night’s sleep, low-grade virus, allergies, moon risings, urge you get
atmospheric pressure, overall mood of the nation, biological to blurt out
cycles, Satan. Who knows? foul language as
In any event, the disturbance needs attention, and now. you come to the
Being a now kind of guy, I’m thinking that, with the submis- end of a searing set
sive surface of the ball beneath my back, I will have less stress
on my scapulae, more muscle comfort and improved range of leg extensions?
of motion. Just what the doctor ordered. The rigid surface of You may get more
the bench resists the natural movement of the scapulae and reps if you let loose
contributes significantly to the shoulder damage proud bench with a barrage of
pressers endure. Oops! #@%! According
Don’t you hate that?
There’s another thing: Having come a long way in personal to the September
maturity—wisdom, values, understanding women—I no longer ’09 Bottom Line
Neveux \ Model: Greg Smyers

depend on how much I lift to determine or display my rug- Health, subjects
ged yet humble strengths. (Get the hook!) The resistance I were able to keep
bear and how I manipulate that resistance are what matter. their hands in
The muscles of those whose years have accrued love to be
warmed up, coaxed, urged and enticed into action.
icy water longer
Explosive motion is kid stuff, sudden max effort the way of when swearing
the young and foolish. Tsk-tsk! Real lifters lift the steel slowly than when uttering
but surely, with a hint of friendly persuasion. Here’s where the a neutral word. So maybe cursing does increase pain
flex of the big, round, bouncy purple people-eater comes into tolerance—and help you get those extra growth reps in
play. I chose a lighter weight from the rarely visited end of the
dumbbell rack (yeah, right! Last time he wandered past the
the gym. You may have to explain that to the gym owner
50s they were wearing bell-bottoms) and heft it over my head though.
as I assume a prone position on the properly inflated ball. —Becky Holman
Whoosh...easy, big fella. Positioning takes practice and
courage and three or four spotters till you get the hang of
things. I, of course, practice alone in the dead of night with a
flashlight. It’s an image thing.
0(17$/0,*+7
It gets better all the time. Once you understand balance, Coffee on the Brain
you can position yourself like a rag doll and engage the mus-
cles as you please, need or are able. Lots of stabilizing-muscle
activity is required, lots of focus and, when you need it, just
enough bounce—that hint of friendly persuasion—to affection-
ately force out another satisfying and productive repetition.
These are the reps that count, the missing reps in those
sets that were colorless, fell flat, had no tone, served little
purpose, were a half-step along the way.
It’s not cheating. It’s finessing—hardcore finessing. The
rep you couldn’t get on the strict and lifeless bench ’cuz the
triceps stagnated or the elbow yelped or the shoulder growled
like a bear you now complete with loving persistence and a
bump from the flexible and giving stability ball, or, as we here
at Draper Advanced Research call it, the Bubble Bomb.
Go, bubbleheads. Circulate, get
round, ball up, roll on...the Bubble
I
Bomber. t appears that drinking
—Dave Draper about five cups of coffee a
Editor’s note: For more from day may decrease a protein that’s linked
Dave Draper, visit DaveDraper.com to Alzheimer’s disease. At least that’s what
and sign up for his free newsletter.
happened in mice, but researchers believe
©iStockPhoto.com \ Ben Goode
You can also check out his amaz-

ing Top Squat training tool, classic the same effects occur in humans. And with
photos, workout Q&A and forum. five cups of coffee in you, you’ll be thinking a
lot—mostly about stuff to do.
—Becky Holman
0,1'%2'< BodySpace Physique of the Month
Leslie McCampbell, Jr.
I
t was fall 2007 when his buddy took away his popcorn. Physique of the Month, it was the day before his dad, Leslie
That started it for Leslie McCampbell at 17, 6’ tall and a McCampbell Sr., was due home from Iraq. Both Leslies came
not-fit 252 pounds. Leslie kept saying that he’d start to diet to the photo shoot, and Dad says he’s sure proud of his son
tomorrow. His best friend, Domenic, finally just grabbed the and what he has done to get healthy.
popcorn out of his hands and said, enough! I can tell you something else: Leslie is sure proud of his
And for Leslie it was enough. dad.
Photography by Ian Sitren \ SecondFocus

Being out of shape wasn’t going to fit in with his goal of be- You can visit Leslie McCambell Jr. at his BodySpace on
coming an officer in the United States Army. So the very next BodyBuilding.com. His moniker is “ogdefense.” Just go to
day Domenic took him into the gym, and the workouts started. www.BodySpace.com/ogdefense, say hello and find someone
Leslie also found BodyBuilding.com and magazines like IRON to take away your popcorn.
MAN to help supply the information he needed about diet and —Ian Sitren
lifting. Now he’s 178 pounds and has a full ROTC scholarship
at the University of San Francisco. Editor’s note: For more BodySpace bodies and info, visit
Once upon a time, Leslie spent all his spare time playing www.Bodybuilding.com.
games on the computer.
Now he spends that time
on BodyBuilding.com.
Reading up on fat loss
was once his focus, but
now he’s more interested
in bulking up—which is a
little more difficult because
of school demands and
because he does lots of
running. He uses supple-
ments and whey protein
from BSN and Gaspari.
Leslie now finds him-
self in the spotlight. On
BodySpace, the online
fitness community at
BodyBuilding.com, lots of
people ask him for advice
about trimming down
and want to know how
he did it. He also recently
found himself featured
as BodyBuilding.com’s
“Teen Transformation of
the Week.” That’s quite a
distinction, as the online
community has some
400,000 members.
When I told Leslie that
he was going to be the
IRON MAN BodySpace

0,1'%2'< Alcohol
Wine for Muscles?
W
e’ve all heard about the great
health benefits of drinking a glass
or two a day of red wine—de-
creases the incidence of stroke, diabetes
and certain cancers. It’s even been shown
to sweep away the nasty protein that can
cause Alzeimer’s disease and to lengthen
life span. New research shows that res-
veratrol, an antioxidant in red grapes and
wine, can enhance muscle strength and re-
duce fatigue. Then again, alcohol has been
shown to reduce testosterone, so you may
want to get your resveratrol in supplement
form. —Becky Holman
+($57+($/7+
Up Late, Die Early
D
o you like staying up late
at night—like past mid-
night? Research says that
it can throw off you body clock
and increase the chance of arte-
rial stiffness, which can lead to
heart disease and cardiac ar-
rest. The cause may be insulin
resistance, which appears to be

caused by staying up late, ac-
cording to Yu Misao, M.D., Ph.D.,
in the September ’09 Bottom
Line Health.
$DVJUZ
Aerobic Brain Gains
G
etting your heart
rate up—even
by brisk walking
three times a week for
20 minutes—gets more
oxygen to your brain and
helps it grow new cells.
According to Sam Wang,
Ph.D., co-author of Wel-
come to Your Brain: Why
You Lose Your Car Keys but Never Forget How to Drive and Other
Puzzles of Everyday Life, “Aerobic exercise is two to three times as
effective as any known brain-training activity.”
—Becky Holman

0,1'%2'< Review
The Zane Body Training Manual
I
n recent reviews of Zane’s two protein per pound of bodyweight,
new booklets, The Mind in which for me is around 180, and
Bodybuilding and The High-Def one half gram of carbs per pound of
Handbook, I bodyweight.
mentioned that Approximately
the author had 25 percent of
one of the most my calories
aesthetic phy- come from fat.
siques ever to Every fourth
grace a body- day I eat more
building stage. carbs to bring
This third book- my total con-
let explains sumption up
exactly how he to match my
did it and tells protein intake.”
how you can He also pro-
to do it too—to vides a number
the best of your of simple,
genetic capa- healthful reci-
bilities. pes, such as
Zane begins high-protein
discussing his pancakes, fish
body and how stew and yo-
the sport of bodybuilding has gone gurt berry pudding, and all of them
from awarding aesthetic, artistic are easy to prepare. Some take only
physiques like his to perfecting five minutes.
monsters of mass like Dorian Yates, Then it’s back to training, and
Ronnie Coleman and Jay Cutler. Zane outlines a complete two-way-
Zane believes that the majority of split routine, with photos of every
the men on the planet want to look exercise. “Never train upper body
more like him—and a survey at Iron- two days in a row,” he stresses.
ManMagazine.com verified that. Then it’s on to his growth program—
With a symmetrical, proportioned the workouts he used to win the
physique in mind, Zane lays out a Mr. Olympia. It’s a three-way split,
full-body beginner program. It’s 14 and, he says, “The routine helped
exercises, and he suggests start- me grow because I incorporated
ing with one set each. “There is an one powerlifting exercise into each
advantage to being out of shape,” workout.”
Zane says. “You don’t need to do After a discussion of bodybuild-
much exercise to get a good working’s three Rs—relax, recuperate,
out.” The booklet provides photos recreate—and a number of split-rou-
of every movement for clarity, and tine variations, Zane describes the
Zane outlines how to progress by program he’s using now that he’s in
adding sets and eventually moving his 60s.
to a two-way split. He also expounds on mind, body
Zane is also a big proponent of and spirituality, including meditation,
stretching. He suggests stretching psychological steps to healing inju-
the bodypart you’re training be- ries, physique competition, supple-
tween sets. He describes and in- mentation and the art of posing,
cludes photos of a number of good a section that includes a number
stretches, which research indicates of spectacular images of the Zane
can increase muscle size on their physique at its peak.
own. All in all, however, this is what the
One thing Zane is known for, title states—a training manual—and
besides his aesthetic physique, is you will find a lot of muscle-building
his knowledge of nutrition, and this information as well as motivation in
booklet is loaded with it. He lays its 63 pages, straight from the leg-
out his complete daily eating regi- end himself. —Becky Holman
men and explains glycemic index vs.
glycemic load. His nutrition philoso- Editor’s note: Available at
phy in a nutshell: “My eating plan for FrankZane.com.
losing bodyfat is to eat one gram of
0,1'%2'< Vitamins
Sun for Smarts D builds your brain
A
ccording to
a study pub-
lished in the
Journal of Neurol-
ogy, Neurosurgery
& Psychiatry that
tracked more than
3,000 men, vitamin
D can improve brain
function. That was
Neveux \ Model: Steve Holman

especially true in mid-
dle-aged men who
notably improved in
attention and faster
processing of in-
formation. Another
study found that vitamin D vitamin D supplements, about
can reduce breathing prob- 2,000 I.U. per day, to boost
lems in asthmatics. Sunshine your immune system when it’s
is the best source of vitamin not possible to get out in the
D; just don’t overdo it and sunshine.
get burned. In the winter take —Becky Holman
www.Home-Gym.com
Best Sellers
DVDs/Videos: by IRON MAN Publishing
1) “Power/Rep Range/ 4) Maximum Calves by
Shock Max-Mass Train- Health for Life
ing System” 5) Ronnie Coleman’s
2) “’09 IRON MAN Pro” Hardcore
3) “’08 IRON MAN Pro”
4) “’08 Mr. Olympia” Top E-book:
5) “Mark Dugdale’s The Ultimate Power-
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grams based on latest
1) The 7-Minute Rotator muscle-fiber research
Cuff Solution by Joseph with methods used by a
Horrigan, D.C., and Jerry legendary Austrian phy-
Robinson sique star (available at
2) The Precontest Bible by www.X-traordinary
Larry Pepe Workouts.com).
3) Hardgainer Size Surge

0,1'%2'< Health & Aging
Real Health Foods Including chocolate
A
study led by the Karolin- hormone balance causes an increase in visceral fat
ska Institute in Stockholm during menopause.
shows that the antioxidants The researchers measured fat content in patients’
in cocoa are likely to increase chances of surviving abdominal cavities with CT scans, and blood tests
acute myocardial infarction—a.k.a. heart attack. By gauged hormone levels. Their findings revealed that
eating chocolate two or more times per week, heart the level of bioavailable testosterone—testosterone
attack survivors cut their risk of dying from heart that is active in the body—may be the key predictor
disease threefold compared to those who don’t eat of visceral fat.
chocolate. The study broadens the understanding of tes-
Patients who had suffered a heart attack were tosterone’s role in what’s known as metabolic syn-
questioned about their food habits in the year prior drome, a collection of risk factors for heart disease.
to hospitalization and then were monitored for eight Increased risk of cardiovascular disease in post-
years. Data indicat- menopausal women was long thought to be caused
ed an inverse by the loss of the protective effect of estrogen.
correlation According to Imke Janssen, lead author
between the of the study, “It is the change in the hor-
incidence of monal balance—specifically, the increase
fatal heart in active testosterone —that is predomi-
attacks and nantly responsible for visceral fat and
the amount for the increased risk of cardiovascular
of chocolate disease.”
eaten. —Dr. Bob Goldman
Earlier re- www.WorldHealth.net
search es-
tablished Editor’s note: For the latest
a link be- information and research on
tween choc- health and aging, you
olate intake can subscribe to the
and lowered blood American Acad-
pressure, citing the emy of Anti-Aging
ability of antioxidants Medicine e-zine
to protect against free at World-
free radicals that Health.net.
contribute to heart
disease, cancer and
the aging process.
Now Angle on
Belly Fat
Visceral fat,
or belly fat, is the
fat that surrounds
internal organs around
the waistline. Research
from the Rush University Medical
Center in Chicago shows that a change in

Letters
Lifesaving Lifestyle Exceptional Exercises?

I want to ex- The October ’09 issue is another great one! Lots of good
press my gratitude info. I’m glad Doug Brignole is doing well, but he’s way off
to IRON MAN for base about dips and overhead presses being a waste of
honoring me with time and high risk.
a great 10-page What else is on the
article in the Oc- list, calf raises and
tober issue. As I barbell curls? Per-
expressed in the formed properly—
interview to Lon- and with a thorough
nie Teper—who is warmup—dips are
one of the absolute a lot safer and more
best bodybuild- productive than
ing writers of all the bench press.
time—fitness has At 50 and with two
always been very bad shoulders from
good to me. It has playing ball and too
given much reward much bench press-
and meaning to my ing, I find that the
life. I also want to dip is the only chest
point out that since exercise I can do in
Neveux
Doug Brignole. Lonnie has known complete comfort—and with 60 pounds tied to my waist.
me for 25 years, it Try telling Bill Starr and Charles Poliquin that the overhead
made the article press is a bad choice. If uninformed readers believe what
much more in-depth and personal than it would have Brignole said, they will miss out on gains from two very
otherwise been. Further, I want to extend my appreciation productive exercises.
to Michael Neveux for taking such great pictures of me for Bill Stinson
that issue, as well as back in 2000 and in 1991, and for all Jacksonville, FL
the great photos he shoots of all the great physiques seen in
IRON MAN. Thank you from the bottom of my heart. You Editor’s note: Overhead presses can be dangerous if you
guys all do a magnificent job! use excessive back arch, which comes from lifting with your
Doug Brignole ego and not your delts and arms. And dips can do damage if
via Internet you go too low. Hmm, from our vantage point any weighted
exercise can be dangerous when done with bad form. We’re
Cover-Story Glory sure Doug will clarify in his upcoming book.
The cover of me and my daughter, Taylor, the story and

photos are first class [October ’09]. It all brought tears to
Fast Workouts, Big Results
my eyes. I couldn’t be prouder to be, once again, gracing I’ve been using the 3D POF routine [from 3D Muscle
the cover of IRON MAN—and with such a great feature Building] for more than four months and have gotten the
inside with me and my best results I’ve ever had. I’m 18 and have seriously added
MATURE MUSCLE: BUILD MASS AFTER 40
entire family. I’m truly to my measurements while losing bodyfat at the same time.
grateful and apprecia- My arms are now at 17 inches, while my waist has gone
tive of all that you have down to 29! X Reps have also changed my life forever, and
IRON DAD
™
done for me over the they will always be in my workouts. I plan on staying drug-
How Clark Bartram
Forges Family and years. Many thanks, free and competing soon, as I feel like I’ve stumbled upon
Physique
and as always, I’m here the Holy Grail of muscle building! Thank you!
Unstoppable
Arm Growth! and ready when need- Sage Natvig
One-Hit-Wonder
10x10 Workout ed. Now I just need to via Internet
Superhero get my boy buff for the
Shoulder next one, and I’ll have Editor’s note: For more on POF, visit www.3DMuscle
Width run the gamut.
Clark Bartram, 45,
and His Daughter Building.com. The new e-program, X-traordinary X-Rep
Complete Program Taylor, 17
Clark Bartram Workout with POF, is available at www.X-Workouts.com.

Bulletproof
Your Lower via Internet
Back Vol. 68, No. 12: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Publish-
OCTOBER 2009
$5.99
PLUS:
PLUS:
Editor’s note: Con- ing, 1701 Ives Ave., Oxnard, CA 93033. Periodical Mail is paid at Oxnard, CA, and at addi-
• Vitamin D—New Research You Need to Know gratulations. Your cover tional mailing offices. POSTMASTER: Send address changes to IRON MAN, P.O. Box 90968,
• 2009 Mr. Olympia Preview—Is the Hex on Dex?
Long Beach, CA 90809-0968. Please allow six to eight weeks for change to take effect.
www.IronManMagazine.com
• Safe, Scientific Exercise—Preexhaustion Rules
Please display until 10/1/09 is a historical event, the
Subscription rates—U.S. and its possessions: new 12-issue subscription, $29.97. Canada,
first father-daughter Mexico and other foreign subscriptions: 12 issues, $49.97 sent Second Class. Foreign orders
cover IRON MAN has must be in U.S. dollars. Send subscriptions to IRON MAN, P.O. Box 90968, Long Beach,
ever done. Let’s hope there are more to come to promote the CA 90809-0968. Or call 1-800-570-4766 or 1-714-226-9782. Copyright © 2009. All rights
bodybuilding lifestyle to every generation. reserved. No part of this magazine may be reproduced in any manner without written per-
mission from the publisher. Printed in the USA.


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THE NEW ANABOLIC FAT-BLASTING DIET

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