Muscular Development 1 2009

THE WO
BIGGESRLD’S
BODYBU T
MAGAZILDING
INE
MAX
MUSCLE!
HIGH REPS VS.
HEAVY WEIGHTS
X-MAN
TRAINING
EXCLUSIVE!
HOWLIN’
WOLF! WTF HAPPENED
AT THE O?
PLUS!
THE
BEST
OF MD’S
2008
BABES!
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Vo l u m e 4 6 , N u m b e r 1 , J a n u a r y 2 0 0 9
TRAINING NUTRITION & PERFORMANCE

92 Research: Training By Steve Blechman & Thomas Fahey, EdD
318 Muscle Form+Function By Stephen E. Alway, PhD, FACSM
122 Research: Supplements By Steve Blechman & Thomas Fahey, EdD
360 Extreme Muscle Enhancement
By Carlon M. Colker, MD, FACN 132 Research: Nutrition By Steve Blechman & Thomas Fahey, EdD
368 The True Victor By Victor Martinez 176 Nutrition Performance The Latest Research By Robbie Durand, MA
374 The Predator By Kai Greene 180 Supplement Performance The Latest Research
By Jose Antonio, PhD, FACSM, FISSN
380 Mass With Class By Branch Warren
354 MuscleTech Research Report
384 Lee Priest Confirmed! By Lee Priest NEW!
390 Telling It Like It Is By Shawn Ray NEW!
FAT LOSS
400 Branden Ray: Road To The USAs by Branden Ray 102 Research: Fat Loss By Steve Blechman & Thomas Fahey, EdD
404 The Big Bad Wolf: The People’s Choice 166 Fat Attack Brown Fat May Be The Key To Fat Loss
By Dennis Wolf By Dan Gwartney, MD
CUTTING EDGE
RESEARCH!
408 Erik “The House” Fankhouser By Erik Fankhouser
412 National Hero By Evan Centopani
DRUGS
142 Research: Drugs By Steve Blechman & Thomas Fahey, EdD
416 The Pro Creator By Hany Rambod
162 Future Pharmacy By Douglas S. Kalman, PhD, RD, FACN
422 Contest Guru By Chad Nicholls
306 Testosterone Weight Loss Decreases Free Testosterone
426 Trainer of Champions By Charles Glass By Dan Gwartney, MD
324 The “Clear” Chemist By Patrick Arnold
340 Anabolic Research Update By William Llewellyn
344 Anabolic Edge By Jose Antonio, PhD
348 The Anabolic Freak By David Palumbo
364 Busted! Legal Q&A By Rick Collins, JD
HEALTH & PERFORMANCE

112 Research: Health & Performance
By Steve Blechman & Thomas Fahey, EdD
152 Research: Sex By Steve Blechman & Thomas Fahey, EdD
188 Muscle Growth Update By Robbie, Durand, MA NEW!
312 Bodybuilding Science Cialis Increases Testosterone
CYBER WARS:
VICTOR VS. By Robbie Durand, MA
PHIL AND
DEXTER! 328 No Juice Bodybuilding By Eric Broser
212
356 Ask The Doc By Victor Prisk, MD NEW!
MD 22 www.musculardevelopment.com January 2009

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BEST OF MD’S MA2J8O8R
DISTRACTIONS!
OLYMPIA
EVOLUTION
280
MD’S INSIDE STACK

28 Editor’s Letter By Steve Blechman
30 Mail Room Where Our Readers Rave & Rant
DENNIS
WOLF: WTF
38 Who’s Hot! By Mike Yurkovic HAPPENED
AT THE O?
46 MD People 196
56 The Romano Factor By John Romano
68 musculardevelopment.com By Gregg Valentino
78 Flex Critique By Flex Wheeler NEW!
288 Major Distraction BEST OF 2008!
332 Ramblin’ Freak By Gregg Valentino
436 Hot Shoppe By Angela T. Frizalone
438 Web Directory
440 MD Marketplace By Angela T. Frizalone & Manda Machado
470 The Last Word By John Romano
FEATURES
196 DENNIS WOLF: THE PEOPLE’S CHOICE WHAT THE
F*CK HAPPENED AT THE O? EXCLUSIVE INTERVIEW BY RON HARRIS
212 CYBER WARS VICTOR VS. DEXTER & PHIL HEATH
BY FLEX WHEELER
228 TONEY FREEMAN, THE X-MAN:TRAINING AND DIET
SECRETS (PART 1, UPPER BODY) BY RON HARRIS
242 NEXT YEAR’S VICTOR! THE COMEBACK OF VICTOR
MARTINEZ, PART 2 EXCLUSIVE INTERVIEW BY RON HARRIS
256 PRIEST OLYMPIA CONFESSIONAL LEE PRIEST
CRITIQUES THE TOP 10 BY LEE PRIEST NEXT
264 UNDER-202 OLYMPIA SHOWDOWN! DAVE HENRY YEAR’S
VS. LEE PRIEST IN 2009: WHO WILL WIN? BY RON HARRIS
VICTOR
242
280 THE NEW MUTANT NINJA MR. OLYMPIA
DOES DEXTER’S AUSPICIOUS VICTORY INDICATE IT’S X-MAN
OUT WITH FREAKS AND IN WITH THE PHYSIQUES? AN
OLYMPIA EVOLUTION…BY JOHN ROMANO
TRAINING
SECRETS! 228
January 2009 www.musculardevelopment.com MD 23
www.fantamag.com
editor’s letter
By Steve Blechman Publisher & Editor-in-Chief
THANK YOU,
BEN…
…For What You Have Done
For The Sport
I first heard the sad news of Ben Moving on…looking at this
Weider’s passing on Friday, October cover of Dennis Wolf, you have to
th
17 . At the time, I was with my wife ask: “What the fuck happened to
and kids visiting our parents (and him at the O?” Well, if you read the
their grandparents) in Florida. My interview on page 196 you will find
28-year-old daughter also hap- out, among other things, that he
pened to get engaged while we lost 15 pounds of muscle the last
were visiting. two weeks on a zero-carb diet! I’m
In person, Ben was very easy to not a fan of low-carb diets for
talk to and always a gentleman building muscle. It’s great for fat
with great elegance. Ben lived a full loss, but at the expense of losing
life, with many achievements that lean muscle mass. “Assisted” body-
touched many people’s lives. He builders have less of a concern, but
was also a promoter and passion- it’s still an issue for some guys.
ate Ambassador of the International Low-carb diets lower testosterone,
Federation of Bodybuilders (IFBB). Ben had an amaz- insulin and IGF-1, 3 important anabolic hormones.
ing career. What a success story! Ben and his brother Low-carb diets also increase cortisol, a catabolic hor-
Joe were great businessmen and through their vision mone plus increase blood acidity which can also
and hard work, they helped build the Weider Empire. enhance muscle protein breakdown. I think low carbs
They were also instrumental in launching Arnold were a mistake for Dennis. He also had an abdominal
Schwarzenegger’s career in the United States. hernia, which accounted for his stomach protruding.
Ben’s contributions to bodybuilding are insur- He is having surgery in a couple of weeks to fix it and
mountable! If it were not for Ben and the vision of his will be back training for the Olympia in January.
brother, Joe (the father of bodybuilding), the sport Toney Freeman, on the other hand, seems to do
would not be what it is today. Ben built the best feder- very well on low carbs. He’s also into some other
ation in the world, where the best bodybuilders in the freaky shit. I was speaking to Toney on the phone ask-
world call it home. No one can deny that and he has ing him if he cheats on his low-carb diet and he
my utmost respect. Thank you, Ben, for the opportuni- assured me he doesn’t. He went on to tell me some of
ty and all you have done for us. Rest in peace. his X-Man training secrets (you can check out part one
28 MD www.musculardevelopment.com January 2009

www.fantamag.com
on page 228), which include these crazy weekly colonics and
branched-chain amino acid suppositories! I’m telling ya, this guy
gives new meaning to the word “freak!”
Part two of Victor Martinez’s comeback can be found on page
242. This was shot of course at the ultimate hardcore gym, Publisher/Editor-In-Chief
Steve Blechman
Metroflex. I know you need heavy weight to build muscle and
that was a concern considering Victor’s injury, but I’m happy to Senior Editor
John Romano
see he has kept his size. This is going to finally be Victor’s year.
All he has to do is get in shape and he will finally get the Managing Editor
Angela T. Frizalone
Olympia he has been denied for the last two years.
Speaking of Victor, check Creative Director
BEN WEIDER ACCEPTS A Alan Dittrich, Jr.
out page 212 for another
LIFETIME ACHIEVEMENT AWARD Associate Editor
FROM GOVERNOR ARNOLD installment of Cyber Wars.
Lana Russo
SCHWARZENEGGER AT THE 2008 This time, Flex Wheeler pits
ARNOLD CLASSIC. Victor against both Phil Associate Art Director
Stephen Kolbasuk
Heath and Dexter Jackson.
Guess who wins? Assistant Editor
Alan Golnick
On page 264, the Under
Contributing Editors
202 Olympia Showdown
Carlon Colker, M.D.,Thomas Fahey Ph.D.
has David Henry up against Dan Gwartney, M.D.
Lee Priest in 2009. Who do
Executive Assistant
you think will win? Lee is Michele Gampel
also featured on page 256 in Photographers
his Olympia confessional, Chief Photographer: Per Bernal
where he critiques this Mike Yurkovic, Dan Ray, Bill Comstock
year’s Olympia. As you can Illustrators
imagine, it is pretty enter- Bill Hamilton, Fred Harper, Jerry Beck
taining reading. Advertising
John Romano rounds out Advertising Director—Angela T. Frizalone
the features this month on (239) 495-6899
page 280, with an interest- Corporate Office
ing look at the future of 800-653-1151, 631-751-9696
bodybuilding now that con- Circulation Consultants

Irwin Billman & Ralph Pericelli
vention has been tossed
into the wind, along with
the incumbent champ, and To Order a Subscription:
(888) 841-8007
Dexter Jackson is Mr.
Olympia. Does Dexter’s aus- Customer Service & Subscription Inquiries:
(631) 751-9696; 1-800-653-1151
picious victory indicate it’s
out with freaks and in with
Advanced Research Press, Inc. reserves the right to reject any
the physiques? advertising at its discretion.
Finally, you guys have MUSCULAR DEVELOPMENT (ISSN 0047-8415) is published
monthly by Advanced Research Press, 690 Route 25A,
been after me to put more Setauket, New York, 11733. Copyright ©2008 by Advanced
babes in the magazine, so Research Press. All rights reserved. Copyright under the
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I’m giving you what you Copyright Convention. Copyright reserved under the Pan Am
Copyright. Rate: $49.97 per year (USA); $79.97 per two years
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CULAR DEVELOPMENT may be reprinted, either wholly or in
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of 2008’s Major Distractions. rial submissions to: MUSCULAR DEVELOPMENT, 690 Route
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The rest of the book is packed as always with all the news and LAR DEVELOPMENT reserves the right to edit and/or com-
information you need to build your best body by the very best ment. Periodical postage paid at Setauket, N.Y. 11733, and at
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mailroom
MD Rules
I never write in to magazines, but I’ve been reading MD for too many
years not to finally let you know how awesome I think it is. I literally take
MD to the gym with me so I can read it while doing boring cardio! It
helps me get through it. I also think the photos are amazing. Everything
looks so real. Thanks again.
Scott Martin, e-mail
Titus Report
Enjoyed John Romano’s report on Craig Titus
and the interview with the prosecutor who
helped put bodybuilding’s top chump behind
bars [December 2008]. I’d say that Craig Titus got Way To Go, Dexter!
what he deserved, which is to rot in jail! As a Major props to Dexter Jackson for snagging the Mr.
journalism major in college, I’d say that some of Olympia! It’s a long time coming that a more visually pleasing
Romano’s reporting was a bit skimpy. Too many physique was rewarded, instead of mass monsters. Some of
accusations, too little facts. Titus has a history of the past blocky winners looked just plain gross, and they were
wild sex? John, how would you know that? Did about as visually pleasing as a dead horse. Finally, a Mr.
you film the video? Or were you part of the Olympia who aspires to the true ideals of bodybuilding.
action yourself? Your readers want to know! Congratulations, Dexter!
Warren Hargrove, e-mail Wanda Marcotte, e-mail
Huge Fan Cutler’s Last Stand?

Hello. I wanted to write in and say thanks for
I’m glad the Mr. Olympia judges didn’t give it to Jay again.
such a kick-ass magazine. I turn to MD each
It was bad enough that he won the title last year, when Victor
month for all the news I need about the industry,
Martinez was clearly the better man onstage. Jay looked
scientific research, training… everything. It’s what
almost as bad this year; for him to win again would have been
I really look forward to reading every month and
a disgrace. The judges saw the light. And from the looks of
I always tear through it. Keep it up!
Jay, he saw more than his fair share of Twinkies.
Rodger, e-mail
Magda O’Brien, e-mail
More Evan! The Best Man Won

For a while there you guys had a lot on Evan I’m relieved Jay didn’t win the Olympia. Finally, things are
Centopani…now not so much. What happened? I changing and becoming fair. Go, Dexter! Please cover Dexter more,
want to read more about Evan’s diet and training especially now. I think it’s sick that he won and I hope he can hold
and what he has going on. Me and my friends onto it
think he’s the best! Jason Korne, e-mail
Mark Aaron, e-mail

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WHO’s HOT! Photographed
by Mike Yurkovic
Fitness Model, Arizona

Claudia Verela

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NPC Figure athlete, South Carolina
Terri Jett

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WHO’s HOT!
IFBB Figure athlete, Holland

Rachelle Richardson

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IFBB Pro Figure, Nevada
Jamie Costa

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By TEAM MD
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MDPeople FOR COM ET
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Team MD brings you more industry sightings from the

2008 Mr. Olympia, Las Vegas, Nevada
Joe and Ben Weider backstage

at the 2008 Mr. Olympia.
Rest in peace, Ben.

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MDPeople FOR COM ET
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THE WAY I SEE IT
TheRomano
Factor By John Romano
500-WORD SUBMISSION FROM

THE MD ONLINE CREW…
Another month, another winner…and, as I always seem of-the-best and donating the profits to a worthwhile cause.
to say, the submissions to this contest keep getting better But we still have some time to figure that out. In the mean-
and better! I’m happy to see more and more submissions— time, please join me in congratulating rhickman for winning
some from women! And more and more members voting. this month’s contest. The voting was fierce, but this fairly
At some point, we need to consider what to do with all new member edged out the competition and won by a sin-
these submissions. I’m thinking perhaps a book of the best- gle, solitary vote with his article “Motivation.”
MOTIVATION
BY rhickman
For 19 years of my life, I was the fat kid. Or that is who I was constantly
told I was by my peers. I spent 19 years of my life pretty much alone. I was
known as fatty; chubby; the big guy. Lunchtime would come around and
everyone would get into their groups of friends and enjoy the break. Not me. I
would end up alone, eating— just waiting for the day to be over with. Guys
would just walk by and stare. Girls would just laugh at me. My childhood was
not one I care to remember, but it sticks in my memory. And it will forever.
After 19 years of constant humiliation and loneliness, I needed to change
my life. I had no job. I wasn’t in school. I had nothing. I was just a fat guy liv-
ing at home with nothing and no one. I was fed up with life. So I turned to fit-
ness. Not alcohol or drugs. I wanted to change my appearance. I was tired of
being called the fat guy. I was tired of getting laughed at by a girl when I
would muster up the shred of confidence I had in me to ask her out. I was
determined to change my life. I had no money, so I couldn’t afford a gym
membership or a nutritionist. I quit eating fast food, drinking soda and eating
candy. I made up a 1,000-calorie-a-day diet that I religiously followed for the
next eight months of my life. The weight started to come off nicely. I ended up taking 110 pounds off and I was a lean 155
pounds. A mere shadow of what I used to be.
I had been reading bodybuilding magazines the entire time and wanted to be more than lean and in shape. I began my
quest with two dumbbells and push-ups. With these dumbbells, I put on 20 pounds over the next year and wanted more.
March 29, 2008 comes around. I am 175 pounds and at 3 percent body fat. I place third in the open men middleweight divi-
sion. I did it. I am no longer that fat kid everyone picked on. I am now a bodybuilder. That is what motivates me to be the best.
I sit here now in the midst of training for the Washington Iron Man show in October. I am in the best shape of my life. I have
everything I could want. I have a beautiful fiancée, my family and bodybuilding. Anyone can do anything. It depends on how
bad you want it.
My main motivation when I’m training is the humiliation and anger I have inside of me from my past. But now when I look
in the mirror I’m not that fat kid. I have the physique those losers that made fun of me will never have. So who’s doing the
laughing now?
THE WAY I SEE IT, rhickman and I have a lot in common! I started out the very same way. I wasn’t as big as he was, but
“obese” was definitely an accurate, descriptive word. This essay really hit home for me. I’m thinking off the top of my head
that it does the same for a few other guys and girls I’ve come to know. Bodybuilding is the greatest thing to ever come along.
It makes lives and it saves lives and it does what no amount of money can. Rhickman, I’m very proud of you! Damn, I’m
going back to read this thing again…this is good stuff!!

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IN MEMORY OF BEN WEIDER
1924–2008
This month marked the passing of two great members of our community. All the news of the challenges we face and
the controversy it represents are going to have to take a backseat to these two great men.
“The Weiders are the Medici of bodybuilding. I’ve been thinking a lot about this lately. What Lorenzo did, I did along
with Ben. We brought to our world prosperity, stability, and safety from tyrants who wanted to oppress bodybuilders.”
– Joe Weider
th
On Friday, October 17 , our world was not of our ilk. Joe was one of us;
put the final punctuation on the era Ben wasn’t…but he sure didn’t lack
that created one of the biggest and the passion for it. Ben Weider is from
best sports federations ever known. another era— a formidable culture. So
We all know that Joe Weider is the much so that I often wondered what
father of bodybuilding. He is the guy the hell he’s doing all tangled up in
who first brought bodybuilding to the bodybuilding.
world through his publishing efforts I was fortunate enough to actually
that started long before any of our meet Ben. While the guy was all
fathers were born…under a sheet about bodybuilding, he seemed as out
under his mother’s dining room table of place in our world as a pearl onion
in the middle of the night on a rented on a banana split. Nevertheless, I
typewriter with a war chest of $7.00. found him to be the consummate gen-
While Joe toiled away creating our tleman and natural-born diplomat. As
world, it was his younger brother, Joe says, Ben went all over the world
Ben, who created the venerable feder- and “looked kings and presidents and
ation where we would compete. It sports ministers straight in the eye
was Ben Weider who nearly single- and talked them into recognizing and
handedly created the IFBB. supporting the IFBB.” Remarkably,
It was 1946 and Joe and Ben were altogether, Ben sold the idea to 173
going to put on their first bodybuild- countries. The hell with the weights
ing show called the Mr. Montreal. At and the sweat and the dieting; if
that time, there was no bodybuilding that’s not a passion for something,
federation to sanction a bodybuilding nothing is.
show. The only organized sanctioning His unique ability to understand
body at the time was the Amateur the workings of a sports federation
Athletic Union (AAU), which had moment, in a hailstorm of fury, that were duly noted. It was this under-
bodybuilding fall under the auspice of Joe and Ben created the IFBB. They standing that allowed Ben to spread
the weightlifting federation, headed told the bodybuilders not to leave, competitive bodybuilding even into
then by Bob Hoffman in the U.S. The that now they have their own govern- places that would normally discrimi-
same Bob Hoffman who used to own ing body and that they were going to nate against color or religion. Be it
York Barbell and Muscular make bodybuilding bigger and better Jews and Muslims on the borders of
Development magazine. than ever. While the whole thing hap- Israel and Palestine or blacks and
Prior to the show, Ben had secured pened at the spur of the moment, Ben whites in South Africa during
permission from Hoffman to stage the and Joe were able to convince all the apartheid, Ben Weider stuck to his
Mr. Montreal bodybuilding contest. competitors to go with them and guns and got everyone to agree that
The evening of the show, literally min- defected from the AAU. the IFBB would bridge the gap. And,
utes before the show was to start, Other than promoting the very first because it did, in 1983, Ben Weider
two of Hoffman’s henchmen delivered true bodybuilding shows, Ben literally was nominated for the Nobel Prize for
a notice from the head of the AAU traveled the earth spreading Joe’s Peace. He was recognized for adminis-
weightlifting committee to the ath- message and uniting bodybuilders tering a sports organization that was
letes, telling them that the show was under a single federation. Oddly, Ben dedicated to bringing people of all dif-
not being sanctioned by the AAU and devoted his life to doing this while ferent ethnic backgrounds and reli-
in order to preserve their amateur sta- never making any claim to ever have gions together in peace and for self-
tus, they needed to leave the theater been a bodybuilder. I have never read enhancement. Not a whole lot of
right away. anywhere of Ben uttering a word people can say that about themselves.
Ben had no idea why the AAU about picking up a weight. If he ever So what kind of man walks around
would all of a sudden come in and pull did, it’s not like he was throwing with a Nobel Prize nomination? A his-
their sanction, but it was at that down. While Joe sure did, clearly Ben torian, a humanitarian, a philan-

www.fantamag.com
The Way I See It—Romano Factor
thropist with 66 awards and honors recognition on the agenda of the IOC who wrote a letter to Ben in 1998,
he accumulated during his lifetime, meeting that year, but no action was that the IFBB’s “protocols are up to
including the Order of Canada, l’ordre taken. Since then he attended 30 standard.” Ben continues that,
du Québec and the French Légion meetings with four IOC presidents, “Under the guidance of Dr. DeRose,
d’honneur— Canada’s highest honor— including two with the current presi- we created our own 51-page, anti-
which was established by the dent, Jacques Rogge of Belgium. doping manual laying out even more
Emperor Napoleon Bonaparte and Always the goal was the same: for- stringent guidelines and procedures.
awarded to Ben for his years of dedi- mal recognition of his federation by As mandated in our manual, we initi-
cation in proving that Bonaparte was the International Olympic Committee, ated out of competition testing to
murdered. Who is it who would want which would mean that bodybuilding help ensure that athletes remain drug
bodybuilding in the Olympics and toil belonged to the most elite group of free year-round.” Effective January 1,
for 30 years to get it in, all to no avail? amateur athletes in the world. The 2000, every one of the 173 national
Who never lost hope that one day ultimate dream was to see bodybuild- federations of the IFBB was given the
bodybuilding would be in the ing become part of the games. mandate to test for drugs at all
Olympics? I can only imagine that had Indeed, that was Ben’s dream, and in national and regional-level competi-
the architectural firm to which Ben order to appease Olympic officials tions, subject to penalties for non-
had applied just before he started sufficiently enough to be taken seri- compliance. “No sports federation
working with Joe not been anti- ously, Ben had to pay particular was tougher on drugs than the IFBB
Semitic, and he did in fact dedicate his attention to the IFBB’s drug policy. and we get tougher every year.”
life to architecture rather than to As far as members of the IOC were As dyed-in-the-wool bodybuilders,
bodybuilding, there would be a concerned, bodybuilding had a very we may read that and chuckle at the
mighty strong bridge somewhere with strong association to drugs. implied hypocrisy, knowing what we
his name on it. Probably more than Ben worked so hard to put the do about our world. But you have to
one. Ben’s life was dedicated to bring- kibosh on drugs in the IFBB. In spite remember, Ben led this international
ing people together. of the fact that IFBB pros evinced no amateur federation with the convic-
The gentleman aristocrat, abstinence from banned substances tion he had, because he believed that
medaled and honored with degrees whatsoever, the amateurs were throughout the world his IFBB looked
from three prestigious universities, expected to follow some pretty strict as pristine as any other sports federa-
presiding over a bunch of body- rules. In their book, Brothers of Iron, tion and he dedicated a good chunk
builders paints a very curious picture. Ben talks about Dr. Eduardo DeRose, of his life to seeing to it that the IOC
Nevertheless, Ben tirelessly posi- member of the Olympic Committee’s did, too. Bodybuilding on the interna-
tioned bodybuilding as a sport wor- Medical Commission with special tional amateur level looks as good as
thy of Olympic recognition. In 1971, responsibilities related to the it does because of Ben. Imagine if
Ben got the IFBB’s application for Committee’s anti-doping program, someone like me ran it?
THE WAY I SEE IT, you only get one go-around in life. Ben was fortunate enough to have 85 healthy years of it, and he
didn’t seem to waste a second. There is no doubt that Ben took the life he was given and lived it in such a way that as
many people as possible could benefit from his time on earth. We only know him in our world, but Ben transcended ours
and forged relationships and friendships all over the world, making him an iconic benevolent figure in his beloved home of
Montreal. I don’t think you could look back on Ben’s lifetime of achievements and look at his life as anything but a raving
success.
There were times when I had my differences with Ben and what he was doing. I can only imagine the difficulty in hav-
ing to deal with such a blinding paradox as bodybuilding. Here you’ve got a great man with the best of intentions trying to
get a sport recognized by the IOC and committing his life to ensuring that the amateur athletes around the world adhered
to a doping policy as strict and as sound as any other international federation, while its pros and U.S. amateurs are the
poster children for drug use run amuck, with his own brother promoting those jacked bodybuilders in his magazine and in
ads for his supplements! Then, on top of that, you have me trumpeting the hypocrisy of it as loud as I could. I have to salute
Ben for taking it all in stride. He never wavered, never faltered and stayed his course right up until the very end. You’ve got
to give the man mad respect for that.
Thankfully, I was able to address Ben in person recently and bury the hatchet. Knowing the voracity of my charges
against him, it was almost intimidating to shake his hand. After our short exchange where I apologized to him if I had ever
offended him personally, he shook my hand again and this time cupped it with his other and said to me, “Thank you. Thank
you for all you have done for our sport.” There could probably be no more a perplexing moment in my entire life. I thanked
him back and left him feeling like the weight of the world was lifted off my shoulders. The whole thing still puzzles me.
Godspeed Ben Weider. Robert F. Kennedy once said, “Let no one be discouraged by the belief there is nothing one per-
son can do against the enormous array of the world’s ills, misery, ignorance, and violence. Few will have the greatness to
bend history, but each of us can work to change a small portion of events. And in the total of all those acts will be written
the history of a generation.” There is no doubt in my mind that when that history is written, they are going to mention the
name of a great man who believed all of us muscleheads do something worthwhile. Thank you, Ben.

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IN MEMORY OF STEVE STONE
Stephan J. Kroll (1956 – 2008)
Just after the women’s prejudging at the Olympia, the news spread like wildfire through the expo hall that one of our
own had met his end. When I found out it was Steve Stone, I couldn’t believe it. I had just spoken to him! Dave Palumbo
and I were doing the play-by-play for the MD website and I needed a competitor’s list. I asked everyone from Jim Manion
to Steve Weinberger and no one had a spare sheet. When I saw Steve, I knew I’d get what I needed. Sure enough, within
a minute he found me a copy. I thanked him, exchanged a few words, he told me he had a splitting headache; I told him it
was probably the heat and make sure he drank enough water. He laughed and said, “Yeah.” He slapped me on the shoul-
der and that was the last I’d ever see of him.
While I knew Steve, I didn’t know him as well as the other members of our community who had known him for
decades. One of whom is my friend, Bob Bonham, owner of Strong and Shapely Gym in New Jersey. He offered to write
the tribute to Steve that only a man who knew him well could write. The following are Bob’s words:
Steve was my close personal friend of backstage. Steve’s compassion in regard

23 years. He worked within the body- to the competitors was unique in the fact
building sports field as a great champion that he helped and coached newcomers
as well as an outstanding sporting offi- who he had never even met before, as
cial from the USA East Coast area and well as calmed the veteran’s nerves. All
helped run the Special Olympics. Steve quickly acknowledged it was a very good
passed doing what he loved best. Steve thing to become reliant on Steve’s sincere
Stone was coordinating the backstage encouragement and advice during each
activities at the 2008 IFBB Mr. Olympia. and every show he was involved with.
He was making sure the best in the Back in 1985, I was Associate Editor
world were represented with the pride for Muscle Training Illustrated magazine.
and dignity they deserved. His events Steve was training at my gym in
always had precision and a profes- Rutherford. And I needed a model for
sional look and Steve loved this sort a documentary on “how-to” equip-
of duty. This was because he loved ment articles. Denie, the magazine edi-
the sport, and there was nothing he tor and head photographer, believed
would not do for it. when he first saw Stone that his look
Steve had his own cross to bear was outstanding and more than that,
physically in that he battled pul- he even had a resemblance to action
monary disease for years. And yet, film star Steve McQueen. This early
Steve could not say “no” to the sport publicity in which Steve Stone
he lived and died for. All asked his debuted would propel him toward
help routinely and he gave it until his eventual bodybuilding fame, followed
end. Some who asked and asked were by many articles and magazine covers.
unthinking promoters, unaware com- Most magazines in the industry clam-
petitors and even television shows ored to follow suit and showcase this
that stressed him out...and Steve rugged champion.
would never let them down. I bet you guys didn’t know that
And this would also be the case Steve was a two-time NPC Nationals
on September 25, 2008 at the “O.” title winner! Once in the North
This would be Steve’s first year run- America Light-Heavyweight Class and
ning the show by himself, with his overall with posing partner Sharon
personal crew. He was suffering from Marvel at the National Mixed Pairs
bad headaches and drinking tons of competition. As a hard trainer...no one
coffee to stay energized and alert. The could touch Steve for intensity and
man really loved his coffee. And for power. I routinely watched him squat
sure, no matter what Herculean effort with 700 and plus pounds for 10 reps.
and patience it took, Steve Stone Steve’s wife Andrea is special, too.
would not let them down. Anyone They were made for each other. You
who has worked with Steve in his life could see and feel the devotion
as a national-level expediter remem- between them. She told me when she
bers him as a solid, competent force just visited my gym STRONG AND

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SHAPELY today that from the first day in wheelchair Bodybuilding Champion from
1991 she first saw a picture of Steve at the Canada, National promoter Pam Betz with
gym where they trained, until the very last husband Ron from Florida, Jeff Taylor,
moment, she thought he was cute and still NPC Colorado State Chairman, IFBB Pro
had the biggest crush on him. My heart goes Betsy McNally-Harris of Chicago, NPC
out to you, Andrea. National Chairman Jim Manion in from
The funeral service for Steve was domi- Pittsburgh, IFBB Pro Maggie Blanchard
nated with sadness and massive feelings of drove down from New Hampshire, as did
loss. The energy shouted delicately out for pros Carla Salotti and Heidi Fletcher out of
the great respect all had for this man. Massachusetts plus so many more. It was
Usually at a bodybuilding wake only a standing room only at the beginning of the
handful of the industries’ mover and shak- service.
ers will show up. But not this different day I can picture the first thing in heaven
for this particular fallen and loved waiting for Steve, his bulldog Bam Bam run-
hero. The New York church could not hold ning to welcome him. Shit! Bam Bam is
all those who attended. The industry came probably at his heels snorting, while Steve
from across the country and all of the sur- helps others get their wings.
rounding east coast area. Among them Contributions in Stephan’s Name can be
were Robin Chang from California, the made out to Stop the Clot at
promoter of this year’s Olympia, Jack the HTTP://stoptheclot.org/donate.htm
JOSE CANSECO
When I first inter- he later tested positive and was suspended.
viewed Jose Canseco Since Canseco admits to using steroids himself for
after his book Juiced the past 24 years, there is the basis for a reality show
came out, which focused for Canseco to finally get clean. But he’s terrified about
attention on the use of what may happen when he goes through the process.
performance-enhancing There has been no medically documented case of some-
drugs in Major League one quitting steroids after using them for so long, and
Baseball and led to con- the doctors have different opinions about what Jose will
gressional hearings on the go through physically and mentally. We could thicken
subject, I did have some the plot by having Canseco go through his withdrawal
empathy for him and in prison if he gets convicted of something bigger than
could understand why he his recent charge in federal court for trying to smuggle
wrote it. Now he says he HCG across the border from Mexico.
should have never written
the book and named names THE WAY I SEE IT, we need a legal opinion here
of alleged steroid users. and what better legal opinion would there be than that
During the A&E Network program “Jose Canseco: The Last from my lawyer, who is also Canseco’s former lawyer,
Shot,” Canseco said he “regrets mentioning players [as who appeared with Canseco in front of Congress? But
steroid users]. I never realized this was going to blow up Rob had “no comment.” So I deferred to my other
and hurt so many people,” he said. lawyer, my good friend, Rick Collins. “Good judgment
During the show, Canseco said he “wanted revenge” on has been to Canseco what selflessness has been to Wall
Major League Baseball because he Street. This dude is a frickin’ mess, bro. You can
believed he had been forced out of the consider that my legal opin-
game. The book was his way of getting ion on the subject.” I don’t
even, and he named the names he did in think anyone else would
order to show he was telling the truth disagree.
about steroids in baseball. It’s sad though. Canseco
Among the names Canseco named in was indeed a seriously
Juiced as alleged steroid users were good ball player who didn’t
Mark McGwire, Rafael Palmeiro and really do anything the oth-
Sammy Sosa. All three addressed the ers didn’t do. He just didn’t
congressional hearing on steroids, with keep his mouth shut, giving
McGwire’s testimony damaging his credence to the saying, “You
chances of being voted into die by your lips.”
Cooperstown and Palmeiro’s unequivo- Falls from grace were
cal denial of steroid use haunting him when quite common this month.

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SPONSORED THIS
MONTH BY:
muscular
development.com By Gregg Valentino
WELCOME TO THE HOUSE WHERE EVEN BULL- CHECK IT OUT >>> “When we talk about contest
SHIT TALKS…HHHMMMM WHAT DOES diets, we’re no longer worried about
THAT MEAN? AM I SAYING THAT packing on new muscle. The name of
THERE’S BULLSHIT ON THE MD the game now is PRESERVATION!
“NO BULL” FORUM? OR IS In that light, there’s no such
EVERYONE STRAIGHT thing as a post-workout
UP???…THERE IS NO SUCH shake following your
THING AS 100% BULLSHIT workout. Just eat whatev-
FREE, BUT WE GOT LESS er the next protein/fat
BULLSHIT THAN ANY meal in the diet is!”...Dave
OTHER BODYBUILDING Palumbo
FORUM ON THE NET….OOPS, I QUESTION: What is the
guess I should just keep talk- amount of water I should take the
ing and maybe someday I’ll say week before the competition?
something intelligent!... SPEAKING OF ANSWER: I keep my water intake the
SAYING SOMETHING INTELLIGENT, same. Don’t start playing water games
DAVE PALUMBO, CONTEST TRAIN- a week before a show. The less your change,
ER/GURU TO THE STARS, HAS NOW GIVEN OUT the better!
MORE FREE ADVICE ON MD’s QUESTION: Do you deplete sodium on that Friday before
MuscularDevelopment.com WEBSITE FORUM THAN the show while taking diazide? ANSWER:YES
ALL THE BOOKS EVER PUBLISHED ON BODYBUILDING QUESTION: I’m assuming you should be fully carb-loaded
ADDED TOGETHER…. CURRENTLY APROACHING 2 at this point, due to depletion of sodium affecting the ability
MILLION HITS AND 25,000 REPLIES, IT HAS TO BE BY to load carbs; correct? ANSWER: NO, I still have my ath-
FAR THE GREATEST WEALTH OF BODYBUILDING letes carb-loading on the day before the show as
INFO EVER COLLECTED IN ONE SPOT ….OH YEAH well. AS long as you’re drinking, you’re fine!
BABE, THERE IS LOTS OF DRUG AND NUTRITION QUESTION: Since you need sodium+carbs+water to
ADVICE THAT YOU CANNOT FIND ANYWHERE ELSE ON store and hold glycogen, and water follows sodium,
THE PLANET!!!.... I’M NOT BLOWING wouldn’t depleting sodium with diazide to a large extent
SMOKE UP MY FRIEND DAVE pull water from the muscle as well and flatten
PALUMBO’S BIG STRIATED ASS, you out? ANSWER: NO....WATER fol-
BUT NO ONE KNOWS MORE IN THIS lows CARBS.....the sodium is unnec-
AREA THAN DAVE PALUMBO…EVEN essary. Besides, I have my ath-
THE PROS RUN TO DAVE FOR INFO letes so loaded up on sodium
COME CONTEST TIME….BUT THE that they don’t really get sodi-
REAL CRAZY THING IS THAT IF YOU um depleted till the day of the
ARE A FREE MEMBER ON THE MD show (when they’re already
WEBSITE YOU GET ALL DAVE’S “dry”).
VALUABLE TRAINING INFO FOR QUESTION: Why do you recom-
FREE….YO, THE PROS PAY HIM mend a high-sodium, fatty meal
TOP DOLLAR FOR WHAT THE MD such as burger and fries the morning
FORUM MEMBERS READ FOR of the show after you worked so
FREE… AND DAVE ANSWERS ALL hard to clear sodium with all the
YOUR QUESTIONS, EVEN THE FUCK- diazide? Wouldn’t putting all that
ING DUMB-ASS QUESTIONS sodium back in (which predominantly
……SO THIS MONTH I’M GOING TO sits extracellularly as you said) water
GIVE YOU ALL A QUICK TASTE OF A someone over? ANSWER: When
Q&A WITH DAVE PALUMBO AND you’re already DRY, putting sodi-
THE MD MEMBERS ON THE SUB- um back into the body helps to
JECT OF “CONTEST PREP”… YOU balance electrolytes and prevents
WON’T FIND THIS INFORMATION cramping. It also keeps POTASSI-
ANYWHERE OTHER THAN UM inside the muscle, which
MuscularDevelopment.com... makes the muscles looks fuller.

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WE GOT A TON OF PROS POSTING & CHAT-
TING WITH OUR MEMBERS ALMOST EVERY DAY
>> VICTOR MARTINEZ, DENNIS WOLF,
SHAWN RAY, FLEX WHEELER, LEE PRIEST,
BRANCH WARREN, MARKUS RUHL, DEXTER
JACKSON, EVAN CENTOPANI, ERIK
FANKHOUSER, TONEY FREEMAN, TROY
BROWN, BEN WHITE, MILOS SARCEV,
MELVIN ANTHONY, LUKE WOOD, GARY
STRYDOM , JIMMY “THE BULL” PEL-
LECHIA, PATRICK ARNOLD, VICTOR CONTI,
JOHN ROMANO, RON HARRIS AND THERE IS
A WHOLE LOT OF PRO WOMEN WHO I CAN’T
EVEN BEGIN TO NAME HERE. I THINK THE GIRLS
OUTNUMBER THE GUYS!!!!….YO, WE MUST
HAVE CLOSE TO 100 PROS, BOTH MEN & WOMEN BODY-
BUILDERS, AS WELL AS A LOT OF PRO FIGURE & FITNESS
GIRLS,TOO; OH YUM!!!!…. PSSSTTT SSSSHHHH, LET’S KEEP
THIS JUST BETWEEN US BUT >> A LOT OF THE FIGURE/FITNESS
GIRLS ARE SINGLE,!!!!...OH YEAH BABE, THERE HAVE BEEN A
FEW HOOK-UPS INCLUDING JOHN
ROMANO, WHO MET HIS HONEY ON THE MD
FORUM… THANKS OF COURSE TO MY “LOVE
& RELATIONSHIP”THREAD….OOOPS, I
ALMOST FORGOT, OF COURSE YOURS TRULY
IS ON THE MD BOARD EVERY DAY,TOO.
YOU ARE ALL VERY LUCKY TO BE ABLE TO TALK
TO THESE PROS AND LEARN FROM THEM FIRST-
HAND…YO, I BEEN SPENDING WAY TOO MUCH
TIME ON THE MD FORUM; I’M TOO DAMN
ADDICTED….WOW, I NEED TO REST!!!..You
know you should go to sleep when the sheep
you’re counting start to hit the fence!!!!
“Our greatest glory is not in never falling, but ried for six and a half of those. We have two beautiful
instead it’s rising every time we fall.”… boys, Conor, who is 2, and Aiden, who will be 4 in
Name: Richard Davies December. The last few years have been rough for us
MD Forum member screen name: Flexfreak especially for her and at present, we are separated. I just
Hometown: Peterborough, Ontario, Canada want to tell Patricia how much I love her, how much she
Age: 39 means to me. Ever since she walked into my life, the sun
Years Bodybuilding: 27 has shined a little brighter. Take it from me, a fellow meat-
Goal for the future: To one day step onstage. head, if your wife and children are not
Favorite Bodybuilders: priority number one in your life, then
Coleman, Yates, Cutler, your priorities are out of whack!
Wheeler, Priest
Rant: This space is usually Your struggles develop your
reserved for heated passion- strengths. When you go through
ate rants about how intense hardships and decide not to sur-
someone is, or how hardcore render, that is strength”….
they are. Well I’m going to do RICHARD HAS COME A LONG WAY
something different here. I AND HAS PROVEN HE IS A WIN-
want to use this opportunity to NER..WE AT MD WISH HIM AND
say something to my wife HIS FAMILY THE VERY BEST OF
Patricia. You see, we’ve been LUCK...RICHARDYOU ARE ONE
together for over 11 years, mar- OF OUR MD FAMILY NOW,TOO.

www.fantamag.com
musculardevelopment.com
WOW!!!! I know that drinking milk does a body was no longer diving I felt
good, but damn girl, how much you been drinking?.. the need for some kind of
OK OKTHAT’S BEING SILLY, I KNOW, BABE; BUT I WANNA athletic challenge. I was
SAY WELCOME TO MD. already strengthening my
Name: Arina Manta body by training with
Forum name: Arina Manta weights and people were
Age: a lady never gives her age :) very complimentary
Zodiac sign: Taurus about my looks and my
Hometown: Sydney, Australia body, so dedicating
Height: 5’4” myself first to fitness and
Measurements: chest: 37 inches (94 cm), waist: 23.2 then figure came very
inches (59 cm), hips: 33.1 inches (84 cm) naturally. Winning Ms.
Eyes: brown/hazel Fitness Australia and then
Offseason weight: 123.2 lbs (56 kg) after two victories in the
Competition weight: 114.4 lbs (52 kg) Ms. Figure Australia, I
Favorite food: Oats/egg whites pancake with fresh earned my IFBB pro card
blueberries and was able to come to the United States to compete on
Favorite junk food: caramel brulée an international level. This has been a very gratifying
Favorite quote: “Always be a first-rate version of experience for me. Several magazines have run articles
yourself, instead of a second-rate version of some- and layouts on me and a number of organizations have
body else.” asked me to work with them at the major expos.
Favorite makeup: bareMinerals SPF 15 One achievement I am proud of is the way I’ve
natural foundation learned to fly 22
Favorite body part to train: legs hours from
Your best body part: legs Australia to the
Future plans/goals: To continue to be successful in US, compete in
my carrer and to be satisfied with my achievements; one or more
to be one of the most popular fitness models; to be contests and
the best I can be as a competitor and to keep having stay in shape
a happy and healthy lifestyle. over a period of
I became springboard diving champion of Romania at weeks. Many
a very early age, which meant developing a lot of disci- competitors – in
pline and focusing on becoming the best athlete I could bodybuilding,
be. I learned to treat “failure” simply as a learning experi- fitness and fig-
ence, an opportunity to work harder and overcome obsta- ure – have trou-
cles. Arnold ble doing this
Schwarzenegger and I have been
has said that asked to write
bodybuilding articles to
taught him the explain how I
life lessons that am able to sus-
allowed him to tain my condi-
succeed in sports, tioning for so
in movies, in busi- long while
ness and now in doing so much
politics. I feel my traveling. I’m
sports experi- looking forward to working on articles like this to help
ence as a diver has other competitors and those who would like to stay in the
done the same for best shape possible in spite of the demands of daily life,
me. Because I business and travel. Anyone who would like to know
became a compet- more about me can go to my website at
itive athlete so www.arinamanta.com —and my fans can expect to see
early, and sports my first DVD, which will be available to December.
has always been SHE LOVES ME; SHE LOVES ME NOT…DAMN!!!….
an important part OH GOD, YOU’RE SUCH A CUTIE… “Stick with me
of my life, when I baby and I’ll buy you rocks as big as diamonds.”……
moved to *BIG SIGH*… One of us is thinking about sex...OK,
Australia and it’s me.

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By Flex Wheeler
FLEX Critique
James“Flex”
Lewis
T
he under-202 class is
breathing new life
into the sport, giving
a chance to guys who might
have a difficult time compet-
ing against monsters with a
50-pound weight advantage.
James “Flex” Lewis is one
such man. I have a running
joke with him about using
that nickname, but all kid-
ding aside, this guy is as
hardcore as they come
(must be something in the
fish n’ chips). At 24 years
old, he’s got to be the
youngest pro in the sport
right now. I was a little sur-
prised at that, because it
seems like he’s been around
for a considerable amount
of time. I’ve seen him pack
on more and more muscle
each year and all of it’s been
quality weight. In his fresh-
man year, he’s shown he
can hang with the best of
them, winning his first pro
show (2008 Europa Pro 202-
under) and taking third
place in the 202-under at the
Olympia, finishing only
behind Kevin English and
winner David Henry, both of
whom have been pros for
PHOTOGRAPHY BY PER BERNAL
years now.
James Flex Lewis

November 15, 1983
Swansea, Wales UK
5’5”
198 pounds

www.fantamag.com
2003 2006
WFBB Junior Mr. Wales, Light-
Mr. Wales Heavyweight & Overall
EFBB Junior
Mr. Britain, Light-
Mr. Britain
2004 Heavyweight
NABBA Junior 2007
Mr. Wales Mr. Britain, Light-
NABBA Junior Heavyweight & Overall
Mr. Britain (pro card)
NABBA Mr. Europe 2008
EFBB Junior Mr. Wales
EFBB Junior Europa Super Show,
Mr. Britain Under 202 Champion
NABBA Mr. Olympia Under 202,
Mr. Universe Third Place
James has a very symmetrical, proportionate

physique. His arms, while not a liability, aren’t exactly
powerful.They look better from outside angles, such as
the most-muscular; they’re a little light in the front dou-
ble biceps and quarter-turn shots. He just needs to add
more mass to both biceps and triceps. I’d also like to see
more fullness and peak to those bi’s, as well. Delts are
round, with even development in the anterior, medial
and posterior heads; riddled with striations and separa-
tion, too. Chest is nice and square. A little more upper
thickness wouldn’t hurt (who couldn’t use more upper
pecs?). Inner striations pop them to life. Back is an area
that will need lots of work— especially if he plans on
bumping with Dave Henry in the under-202 class. His
Christmas tree is in place, but he needs to add the rest of
the branches and leaves. Legs are standouts. Great
teardrops and good sweep; separation is stupendous,
but he has the habit of forgetting to flex them (Come on!
There’s no excuse with a name like that). Hamstrings
have nice hang, with cracks like a dry riverbed. Calves!
Now we come to the meat-and-potatoes of his physique.
First Dorian, now James; I’m telling you, there’s some-
thing with these British bulldogs. If you’re impressed by
photos of those “things,” wait ‘till you see them in per-
son. For starters, they insert into his heels!The way they
pop out to the sides from the front is unreal.
January 2009 www.musculardevelopment.com

www.fantamag.com
FLEX CRITIQUE
SHAPE SYMMETRY & but then again, maybe he’s just not
Outstanding shape. Muscles attach PROPORTION squeezing them all the time (rookie
all the way down to the joints.There Excellent symmetry. Legs stand mistake).
are no empty spaces on his compact out, so he’ll require more upper body
frame. size for better balance. FRONT DOUBLE BICEPS
Great overall shape. Nice lines
MASS CONDITIONING and proportions. Legs look fabulous
He’s not a big “little” man, ´a la He’s got a lock on this depart- with those deep cuts. Terrifying
Priest. But the kid’s only 24, so give ment. Gets hard and dry all over, calves, even from the front. Tight
him time to grow. With more size especially in the front upper body waist, although clavicles aren’t
throughout his chest, back and arms, and hams and glutes. I’d like to see exceptionally wide. Arms need more
he’s sure to make a serious dent. criss-cross striations on his thighs, size and fullness.

www.fantamag.com
FLEX CRITIQUE
REAR DOUBLE BICEPS
Ripped hams and glutes— and first full view of those mon-
strous calves. Back needs more thickness and width from top-
to-bottom.
REAR LAT SPREAD

Maybe his weakest shot. Really has to pull his lats out.
Christmas tree is very impressive, though.
ABS & THIGH

Shredded serratus! Has a deeply delineated four-pack.
Needs to keep his legs tight during the duration of this pose.
MOST-MUSCULAR
Nice compact package. Not the overflowing with mass-type
most-muscular, but impressive for proportion and aesthetics.
James has a good amount of muscle for his frame, but

there are guys his height carrying 20 pounds more. I feel he
should stay in the 202-under class for a while, but may want to
add the size necessary to be more competitive in the open
class. I see him doing well with his natural gifts. It’s obvious
that this kid lives and breathes bodybuilding. He even trained
with the immortal Dorian Yates for a time and Dorian doesn’t
train just anybody.The Welsh Dragon is breathing fire and he’s
hungry to make his mark. And you can bet I’ll by keeping my
eye out.
FRONT LAT SPREAD

Good taper. Nice chest and delt thickness. Upper body
still needs a little more meat to balance out lower half.
SIDE CHEST
Awesome quad-ham split. Can’t take my eyes off
those calves! Upper body has pleasing shape and lines.
Pecs are balanced. Needs more size to arms and overall
thickness— especially from this angle.
SIDE TRICEPS
Nice shape, but will need to beef up his guns consid-
erably to be competitive in this pose. Good balance
between lower and upper pecs. Lower body already
there..

www.fantamag.com
By Steve Blechman and
RESEARCH Thomas Fahey, EdD
Training
Stretching
Decreases
Muscle Strength
Power
Pre-exercise stretching was
once part of the normal warm-up ritual
of almost all strength, power, and
endurance athletes. Most fitness
experts said that stretching increased
muscle and joint range of motion,
which made movements easier and
reduced the risk of injury. It turns out
that pre-exercise stretching is a bad
idea that decreases performance and that can create excessive torque and unnatural stresses. Also, the exercises are
increases the risk of injury. Pre-exercise artificial and do not transfer well to functional movement. Angelo Cacchio and
stretching reduces muscle strength and coworkers from the University of Rome in Italy and Illinois State University found
power and interferes with the brain’s that exercising on a machine that provided free motion similar to dumbbell and bar-
ability to control the muscles. Greek bell exercises created greater activation of shoulder girdle muscles than a machine
researchers found that muscle power that forced movement in a fixed path. They concluded that unconstrained weight
decreases the longer you stretch the training is superior to fixed path weight machines because it builds intramuscular
muscle. They measured the effects of coordination that might transfer better to functional activities. (Journal
stretches lasting from 10 seconds to 60 Electromyography Kinesiology, 18: 618-627, 2008)
seconds on isometric strength and
power. Stretching for 30 seconds You Don’t Know Squat!
decreased isometric strength by nearly
9 percent, while stretching 60 seconds Most people don’t squat correctly. They bend at the spine, rely too much on
decreased power by 16 percent. their quadriceps (thigh muscles), minimize the use of their gluteal (butt) muscles,
Stretching 30 seconds or longer has lift their heels and collapse their chests. Poor leg, hip and spinal mechanics put
similar effects in decreasing muscle excessive stress on the knees and back and will eventually lead to injury. Stand
power. They recommended that ath- with your feet placed slightly more than shoulder-width apart, toes pointed out
letes avoid static stretching of muscles slightly, head neutral, back straight and support the bar on the fleshy part of your
for 30 seconds or more before activities upper back. Center your weight over your arches or slightly behind. Squat down,
requiring maximum strength and keeping your weight centered over your arches and actively flex your hips until
power. (Journal Strength Conditioning your thighs break parallel. During the movement, keep your back straight, shoul-
Research, 22: 40–46, 2008) ders back, chest out, head neutral and let your thighs part to the side so that you
are “squatting between your legs.” During the movement, try to “spread the floor”
Are Free Weights with the outside of your feet as you drop to the squat position. Push back to the
starting position, maximizing the use of the posterior hip and thigh muscles, main-
Or Machines taining a straight back and neutral head position. Paul Comfort and Peter Kasim
Better For Building from the London Sports Institute concluded that the essential elements of the
squat for minimizing injury and maximizing strength include a wide stance with
Strength And natural foot positioning, keeping the weight back by hinging at the hips and not
Muscle Size? the back, holding the head in a neutral position and maintaining the normal curves
of the spine during the exercise. If you can’t squat, then you ain’t strong. (Journal
Proponents of free weights and Strength Conditioning, 29: 10–13, 2007)
weight machines are very much like
sheepmen and cattlemen in the old Muscle Strength
west: both feel strongly about their
point of view and have inflexible atti- Highest In The Afternoon
tudes toward the other side. Machines What is the best time of day to train? Most studies show that muscle strength,
are convenient, high tech, comfortable power and endurance are greatest between about 4 p.m. and 7 p.m. Muscle temper-
and attractive. However, they move atures are generally highest at this time, which probably accounts for the difference.
joints through fixed ranges of motion A study from Finland showed that daily variations in strength and power cease to

www.fantamag.com
Training
exist in people who train in the morn- you to the next level, but don’t overdo it. build the quads like no other exercise.
ing. They examined 27 men who weight (Journal Strength Conditioning Research, They’re easier on the spine than back
trained either in the morning (7 a.m. to 21: 628–631, 2007) squats because they place the spine in a
9 a.m.) or in the afternoon (5 p.m. to 7 more upright position and don’t flex the
p.m.). Initially, all subjects were stronger Mid-Range Grip trunk as much. In fact, you’ll drop the
in the afternoon than in the morning. weight to the floor if you hunch over or
But these differences disappeared in the Best For The drop your elbows. Also, front squats
morning training group, but not in the Bench Press serve as a gateway to fun lifts such as
evening training group. This study cleans, snatches and overhead squats.
showed that you should exercise in the Most young men measure their The technique sounds easy: grasp the
morning if you have a morning competi- strength by their bench press. Some bar toward the end of the fingers using
tion, because morning training will elim- lifters prefer a wide-grip because it a clean grip (bar at shoulder level with
inate normal strength differences reduces the range of motion during the palms out) and rest it on your upper
between early and late times of the day. exercise, but this is a mistake. British chest and front deltoids. Keep your
(Journal Sports Sciences, published strength coaches Carly Green and Paul chest out, elbows up and shoulder
online June 12, 2008) Comfort discussed the best bench press blades slightly together. Take a comfort-
technique for maximizing performance able shoulder-width stance with your
Training To Failure: and reducing the risk of injury. A wide feet pointed out no more than 30
grip during the bench press (greater degrees. Descend by sticking your butt
How Much And than 1.5 times the biacromial width; the back and keeping your spine neutral
How Often? lumps on the upper part of your scapu- and chest out. Try to squat “between
lae or shoulder blades) increases the your legs” and “spread the floor” with
Feeling the burn and pushing reps to risk of shoulder injury and pectoralis your feet. The movement should hinge
the max have always been part of effec- major rupture. Avoid wide-grip bench at your hips rather than your back. Your
tive training for bodybuilding. Failure presses that align your upper arm at 90° goal is to break parallel. The initial
training involves doing an exercise until angles from your torso. Instead, keep depth of your front squat is determined
the muscles no longer respond. Jeff your elbows in and move the bar in a by your ability to maintain proper spine
Willardson from Eastern Illinois straight line at a point below your lower and hip positions. Hinge at the hips dur-
University discussed the pluses and pecs. Learn to use your legs effectively ing the “up” phase of the lift, while
minuses of failure training methods. during the lift and align your upper maintaining a neutral spine with chest
Many studies have examined the opti- body so that your chest is up and your out and shoulder blades drawn together
mal number of sets in a program, but butt remains in contact with the bench. and head neutral. Push through the mid-
few have looked at the effects of failure Most guys who have bench pressed dle of your feet and don’t rock forward
training on muscle size and strength. seriously for many years have rotator on your toes. Learn this exercise with a
Failure training allows advanced body- cuff injuries— usually because they broomstick or dowel using high-rep sets
builders and lifters to break training used poor technique and overtrained. before progressing to an Olympic bar
plateaus and move to the next level. Prevent bench press injuries and maxi- and plates. This lift takes time to learn,
These highly intense workouts must be mize performance by using a narrower but it’s worth the effort. (Journal
incorporated into short-term cycles to grip and elbows closer to the body, Strength Conditioning, 29: 14–19, 2007)
avoid overtraining. Failure training is avoiding excessive training volume and
effective, because it recruits more motor dropping the weight when changing
units (muscle fibers and their nerve sup- your bench press technique. You can MD HAS THE
ply) and stimulates the secretion of ana- bench press big iron without ruining WINNING FORMULA!
bolic hormones such as growth hor- your shoulders. (Strength and The most cutting-edge,
mone, insulin-like growth factor and Conditioning Journal, 29: 10–14, 2007 scientifically-based, no-bullshit
testosterone, and increases insulin sen- information on building muscle and
sitivity (insulin is a powerful anabolic burning fat—from drugs and
hormone. Increases in strength require Get Strong with supplements to training, nutrition
high-intensity overload, so bodybuilders
should not rely on high-rep burn pro-
Front Squats and diet—from the top medical
experts and bodybuilding
grams for making progress. Olympic lifters live and die by the
champions and insiders!
Bodybuilders and power athletes must front squat, but it’s a good exercise for
push the big iron if they want to get bodybuilders, too. Strength coaches
strong and big. Excessive failure train- Mike Waller and Rob Townsend dis-
ing leads to injury, overtraining and loss cussed the benefits of front squats and
of motivation. Failure training can move how to do them properly. Front squats

www.fantamag.com
Fat Loss
High-Protein, include simple sugars and white
bread that enter the bloodstream
Growth Hormone
Ketogenic Diets quickly, while low glycemic index Reduces
Suppress Appetite foods include whole grains that are Abdominal Fat And
digested slowly and trigger more
And Speed Weight modest increases in blood sugar. Increases Muscle
Loss One theory is that rapid increases in Mass
blood sugar trigger greater insulin
The body produces ketones, such release, which promotes fat storage. Growth hormone is a popular drug
as acetone, acetoacetate and beta- with middle-aged and older adults
hydroxybutyrate, during low-calorie because it increases muscle mass,
intake and carbohydrate restric- strength and exercise capacity and
tion. Low-carbohydrate diets— decreases fat. Researchers and physi-
sometimes called ketogenic cians do not agree on the medical
diets— are more effective than benefits of growth hormone for retard-
low-calorie, mixed- or high-carbo- ing the aging process and improving
hydrate diets for short-term the quality of life in older adults.
weight loss. The brain and nerv- Researchers from the Pennington
ous system use mainly glucose Biomedical Research Center in Baton
(blood sugar) as fuel, but can also Rouge, Louisiana found middle-aged
use ketones when carbs are unavail- men who took growth hormone supple-
able. Ketones, however, suppress ments for six months showed increases
the appetite center in the brain, in weight and lean body mass (mainly
which might explain why low-carb muscle and bone) and an 8.8 percent
diets cause rapid weight loss. reduction in abdominal fat. Growth hor-
Ketones cause an improved sense of mone increased resting metabolic rate
well-being and produce mild eupho- by nearly 200 calories per day. This
ria. British researchers found that study showed that growth hormone
high blood ketone levels reduced therapy was effective for increasing
appetite and food intake. During muscle mass and decreasing fat in mar-
two different four-week peri- ginally overweight middle-aged men
ods, subjects ate high- and could be an important therapy for
protein diets either high or improving the quality of life in older
low in carbohydrates. They adults. (Journal Clinical Endocrinology
concluded that high-protein, Metabolism, in press; September 4,
low-carbohydrate diets that 2007)
increased blood ketone levels
reduced hunger and lowered food
intake better than a diet high in pro-
Low-Carb Diet
tein and containing moderate British researchers found that mid- Increases Cortisol
amounts of carbohydrates. In the
short term, high-protein, low-carbo-
dle-aged adults lost more weight fol-
lowing a low glycemic diet than a
Levels
hydrate diets suppress hunger and high glycemic diet during a 12-week Cortisol is a critically important
reduce food intake better than high- study. Both groups reduced caloric stress hormone secreted by the adrenal
protein, medium-carbohydrate diets. intake by 300 calories below normal. glands. Cortisol increases during fast-
Illustrated by Jerry Beck/www.ironasylum.com
(American Journal Clinical Nutrition, The average blood sugar levels was ing, eating, physical activity and psy-
87: 44–55, 2008) lower in the low glycemic index chological stress, where it helps regu-
group, but there were no differences late fat, carbohydrate and protein
between groups in heart disease metabolism. During stress, cortisol pro-
Low Glycemic risk factors such as blood pressure, motes fat release from outlying fat cells
Index Diet cholesterol, or waist circumference. and stimulates protein breakdown to
Promotes Weight Few studies have found that the
glycemic index of the diet influences
help maintain blood sugar. It also pro-
motes fat storage in the abdomen. The
Loss weight control or heart disease risk composition of the diet influences corti-
Glycemic index is a measure of factors in healthy people. (European sol levels. A study from University of
how fast a food increases blood Journal of Clinical Nutrition, 62: 145– Edinburgh in Scotland found that a low-
sugar. High glycemic index foods 149, 2008) carbohydrate diet prevented the meta-

www.fantamag.com
Fat Loss
bolic breakdown of cortisol, which ele- Too Little Or Too trolling chemical. Metformin appears to
vated levels of the hormone. In spite prevent fat storage by limiting fat
of elevated cortisol, people following a
Much Sleep Makes accumulation in pre-adipocytes.
low-carbohydrate diet lost more You Fat (Diabetes Obesity Metabolism, in press;
weight than those eating a mixed diet published online May 12, 2008)
(moderate levels of carbohydrates and Getting too little or too much sleep
fats). The role of cortisol in obesity
and weight loss is complicated and it
at night increases the risk of obesity. A
study from Laval University in Quebec,
Insulin Promotes
is often misrepresented on late-night Canada found that nightly sleep dura- Fat Storage
television commercials promoting tion predicted future weight gain. High insulin levels from drinking
weight-loss products. (Journal Clinical They examined nearly 300 adults, high-sugar soft drinks or eating meals
Endocrinology Metabolism, in press; organized according to their typical high in simple sugars promotes obesi-
published online September 4, 2007) sleep duration: short, 5-6 hours; aver- ty. Insulin is an important hormone for
age, 7-8 hours; and long, 9-10 hours. carbohydrate, fat and protein metabo-
Short sleep duration increased the risk lism. Blood glucose (sugar) increases
Rapid Weight Loss of obesity by 27 percent, while long rapidly after a meal. In response, the
Decreases sleep duration increased it by 21 per- pancreas releases insulin, which helps
Testosterone cent compared to average sleep dura-
tion. The results were not influenced
move the glucose out of the blood and
into the cells. Glucose is an important
Bodybuilders live and die by their by energy intake or daily exercise. fuel for muscles and the central nerv-
testosterone levels. Numerous stud- During the six-year study, short and ous system (brain, spine and nerves).
ies by Shalender Bhasin and col- long duration sleepers were more like- Excess glucose is stored for later use
leagues found that muscle mass and ly to gain 11 pounds or more than peo- as fat in white adipose tissue (fat
the capacity for muscle hypertrophy ple who slept 7-8 hours per night. cells) through a process regulated by
is directly proportional to blood Good sleep patterns are critical for insulin. Japanese scientists, in a study
testosterone levels. Testosterone also weight control. Get a good night’s using fat cells cultured in the labora-
promotes aggressiveness and com- sleep every night. Avoid caffeine in the tory, discovered that insulin promotes
petitiveness, which are vital for any late afternoon and evening. Sleep in a fat storage by preventing fat break-
athlete. Bodybuilders seek to maxi- dark, quiet room, avoid vigorous exer- down. It does this by blocking the
mize muscle mass and minimize fat. cise before bedtime and get up at the action of adrenaline and hormone-sen-
This is a difficult task, because the same time every morning. Establishing sitive lipase. The study showed why
body uses muscle proteins as fuel consistent sleep patterns will make high-sugar meals and soft drinks pro-
during periods of caloric restriction. you feel better and helps control body mote obesity. High-sugar soft drinks
Research from Finland showed that fat. (Sleep, 31: 517-523, 2008) cause rapid increases in blood sugar
blood testosterone levels decreased and insulin release, which prevents
markedly in elite wrestlers who lost fat breakdown and promotes fat stor-
weight rapidly in two to three weeks.
Metformin Fights age. This study showed why high lev-
The athletes lost 8 percent of body- Body Fat els of insulin levels promote obesity.
weight, 16 percent of fat mass and 8 (Kobe Journal Medical Sciences, 53: 99-
percent of fat-free mass (includes Metformin, sold as Glucophage, 106, 2007)
muscle) during the study through Riomet and Fortamet, is the most com-
caloric restriction, increased exercise mon drug used to treat type 2 dia-
and dehydration. Testosterone and betes, particularly when obesity and MD HAS THE
luteinizing hormone (controls testos- insulin resistance accompany it. It WINNING FORMULA!
terone levels) decreased by 63 per- works by moving sugar from the blood- The most cutting-edge,
cent and 54 percent. The changes in stream into the cells. It is a good drug scientifically-based, no-bullshit
these hormone levels were highly for active diabetics, because it rarely information on building muscle and
related to weight loss. The study causes low blood sugar, even during burning fat—from drugs and
showed that rapid weight loss asso- intense exercise. Also, it doesn’t cause supplements to training, nutrition
ciated with weight-class sports could weight gain and even causes small and diet—from the top medical
have profound effects on metabolism, weight loss. British researchers
experts and bodybuilding
body composition and hormone sta- showed that metformin inhibited fat
champions and insiders!
tus, which might negatively affect storage in cells called pre-adipocytes,
health and maturation in growing which eventually turn into normal fat
athletes. (International Journal Sports cells and promote obesity. The drug
Medicine, in press; published online activated an enzyme called AMPK,
June which is an important metabolic-con-

www.fantamag.com
RESEARCH By Steve Blechman and
Thomas Fahey, EdD
Health
Fatherhood cause. The men received
medical exams and physical fitness
who used these drugs would
almost certainly get injured. While
Increases tests during the 1980s and their sta- myostatin prevents excessive muscle
Prostate Cancer tus was reevaluated nearly 20 years
later. Greater strength reduced the
growth, it is also involved in tissue
repair following intense training.
Risk risk of death from all causes by 32 Muscle injuries usually occur during
Don’t have kids if you want to percent, by 50 percent from heart lengthening contractions (eccentric
reduce your risk of prostate cancer. attack, and by 32 percent from can- contractions). Tendons act like
However, if you have kids, father a cer compared to the weakest one- springs during these types of contrac-
lot of them. Danish researchers third of the men. Increasing strength tions, which lessens the load on the
found that fathers had a higher might make you live longer. Weight muscles. Short, brittle tendons creat-
prostate cancer risk than childless training should not be a substitute ed by myostatin blockers would
men. Strangely, men who had more for aerobic exercise— you should do expose the muscles to greater loads
than one child had a lower risk than both. (British Medical and increase the risk of injury.
men who had only one. Also, Journal, in press; Myostatin blockers cause rapid and
men who fathered sons were Published online extreme muscle growth, which will
less likely to get the disease July 1, 2008) make them irresistible to many ath-
than men who fathered letes— regardless of the side effects.
daughters. They studied (Proceedings National Academy
3,400 men who developed Sciences, 105: 388-393, 2008)
prostate cancer, taken
from a national popula- Cardio Protects
tion register of all men
born in Denmark Blood Vessels
between 1935 and from Harmful
1988. Risk factors of
prostate cancer
Effects of Weight
include race, family his- Training
tory of the disease and
age. The researchers Weight training increases muscle
could not identify the and bone mass and has positive
environmental factors that effects on metabolism. It can, howev-
accounted for the lower prostate er, stress the blood vessels. At rest,
cancer risk in childless men. the average blood pressure is about
(Cancer, in press; published online 100 millimeters of mercury (mmHg.).
January 7, 2008) Peak systolic blood pressure (higher
blood pressure number) during heavy
Greater Muscle Myostatin squats is as high as 400 mmHg. A
single weight-training workout stiff-
Strength Blockers ens the blood vessels, which could
Reduces Risk of Increase The Risk gradually damage the cells lining the
vessels and stress the heart. Cardio,
Premature Death Of Tendon Injuries on the other hand, makes the vessels
Aerobic fitness strengthens the Myostatin is a protein that regu- more compliant and enhances their
cardiovascular system, protects the lates muscle growth and prevents health and function. Japanese
heart and blood vessels from disease muscles from getting too large. researchers found that doing cardio
and reduces the risk of heart attack Myostatin blockers sound like a body- exercise after weight training promot-
and heart-related sudden death. builder’s dream— they might provide ed blood vessel health and compen-
Most exercise recommendations unlimited muscle growth. University sated for the negative effects of
mention muscle strength as an after- of Michigan researchers, led by John weight training on blood vessel stiff-
thought. A long-term study of more Faulkner, found that while drugs that ness. Doing cardio before weight
than 10,000 men conducted at the block myostatin make muscles grow, training did not provide a protective
Cooper Clinic in Dallas found that they also shrink tendons and make effect. Performing cardio after weight
higher muscle strength levels them more brittle. They studied mice training benefits blood vessels and
reduced the risk of death from can- that were genetically altered so they maximizes the training effects of
cer and deaths per year due to any couldn’t produce myostatin. Athletes resistive exercise, because you can

www.fantamag.com
RESEARCH By Steve Blechman and
Thomas Fahey, EdD
Health
lift more intensely with less fatigue. California, San Diego found that low
(Journal Applied Physiology, 103: testosterone levels lead to prema-
1655–1661, 2007) ture death. They measured the
death rates of older men (average
Low Testosterone age 72 at the beginning of the
study) for 20 years. Men with the
Linked to Diabetes lowest levels of testosterone at the
And Metabolic beginning of this study were more
likely to die sooner. Results were
Syndrome independent of health risks such as
Testosterone is critical for building the Metabolic Syndrome or obesity.
large, strong muscles and making you This study showed that decreasing
feel like a man. It’s also important for testosterone levels in older men
metabolic health. Men with low have significant health conse-
testosterone levels have an increased quences and that “andropause” is
risk of type 2 diabetes and Metabolic an important health concern.
Syndrome. Type 2 diabetes is a dis- (Journal Clinical Endocrinology
ease characterized by poor blood Metabolism, in press; published
sugar regulation. Metabolic Syndrome online October 2, 2007)
is a group of symptoms linked to poor
metabolic health that include high Low Testosterone
blood pressure, abdominal obesity,
abnormal blood fats, inflammation, Linked to
insulin resistance, type 2 diabetes and Increased Death
blood-clotting abnormalities. Both
health problems can zap your energy
Rate from Heart
levels, cause heart attack and ruin Disease and
your sex life. Low testosterone might
cause these problems by altering
Cancer
body composition, decreasing andro- Many recent studies have demon-
gen receptor sensitivity, impairing glu- strated a link between low testos-
cose (sugar) transport into cells and terone levels and an increased inci-
reducing the cells’ ability to fight free dence of cardiovascular disease.
radicals that cause cell destruction. Epidemiologists (scientists who
Testosterone supplements can help study population disease trends) are
men with low testosterone levels finding that a low testosterone level
improve blood sugar control and is an important risk factor for prema-
reduce abdominal fat. (Current ture death from heart disease and
Opinion Endocrinology Diabetes & all causes of death. British
Obesity, 14: 226–234, 2007) researchers measured blood testos-
terone in 12,000 men aged 40 to 79
Low Testosterone between 1993 and 1997 and deter-
mined how many had died or had
Linked To heart disease or cancer in 2003.
Premature Death Death rates due to cancer, heart dis-
ease and all causes were substan-
Low testosterone levels may pro- tially higher in men with low testos-
mote heart disease, stroke, diabetes, terone levels. The results were inde-
abdominal obesity, reduced muscle pendent of age, body composition,
and bone mass, depression, erectile blood pressure, cholesterol, ciga-
dysfunction and low sex drive. Low rette smoking, diabetes, alcohol
testosterone levels can trigger intake, physical activity, social class
increased fat mass, low energy lev- and education. They concluded that
els, mental impairment, increased a low testosterone level is a signifi-
risk of falls, hip fractures, anemia cant risk factor for cardiovascular
and Alzheimer’s disease. disease. (Circulation, 116: 2694-2701,
Researchers from the University of 2007)

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Supplements
Creatine-Protein- aromatization increases the biologi-
cally available testosterone and could
inhibits the formation of muscle
satellite cells. Satellite cells provide
Carb Supplement promote muscle growth. 6-OXY is a new cell nuclei, which allow muscle
Boosts Muscle popular bodybuilding supplement
containing 4-androstene-3, 6,17-trione
to continue making protein at high
rates after the cells get larger.
Mass In Trained that partially blocks the conversion of Researchers from Finland discovered
Athletes testosterone to estrogen. Dan Rohle that protein supplements taken
and colleagues from Baylor University immediately after weight training
Creatine monohydrate supple- found that men taking 300mg or increase the activity of myostatin.
ments build muscle mass and 600mg of 6-OXY for eight weeks This would appear to decrease mus-
strength in subjects ranging from showed large increases in free testos- cle hypertrophy. However, we know
elite athletes to older adults with terone, dehydrotestosterone and the that protein supplementation after
muscle-wasting diseases. Not all testosterone to estrogen ratio (i.e., weight training promotes muscle
studies have been positive. Training more testosterone and less estrogen). growth. So, the significance of the
and genetic status might influence The supplement did not completely suppressing effects of protein on
the effectiveness of the supplement. myostatin is not known. Muscle tis-
Some people respond to creatine, sue breaks down and builds up after
while others don’t. Other studies exercise. Damaged tissue is repaired
found that protein-carbohydrate sup- during recovery, while new mus-
plements administered before or cle tissue is synthesized in
after training also increased mus- response to the stress of
cle mass and promoted pro- exercise. The human gene
tein synthesis. The effects of map was completed in
creatine and protein-carbo- 2002, so we are only begin-
hydrate supplements might ning to recognize the com-
be additive. Australian plexity of the effects of genes
researchers found that on exercise capacity and muscle
experienced weight-trained hypertrophy. Genetics is the new
athletes who took a protein frontier of sports physiology and
(whey) + carbohydrate + holds the key to better
creatine monohydrate sup- training programs, health
plement increased fat-free and longevity. (European
weight, muscle fiber cross- Journal Applied
sectional area, contractile Physiology, in press;
protein content and lifting October 9, 2007)
strength (1-repetition maxi-
mum lifts) more than a protein-carbo- block the conversion of testosterone Glutamine Boosts
hydrate supplement. They took the to estrogen. The study did not show
supplement during a 10-week struc- that 6-OXY increased muscle mass the Immune
tured and supervised weight-training and strength— only that it possessed System
program. A supplement containing the potential to do so. While 4-
creatine, protein and carbohydrates androstene-3, 6,17-trione is banned in Which situation is worse: 1) You
promotes muscle mass and strength many sports, it can still be purchased do one too many sets of benches and
in trained athletes. (Medicine Science legally in the United States. It is easi- pull a pec muscle and miss a week of
Sports Exercise, 39: 1960–1968, 2007) ly detected in urine, so athletes sub- training? or 2) You train too hard,
ject to drug testing should beware. catch a cold and miss a week of
6-OXO Increases (Journal of the International Society of training? Both are bad and will stop
Sports Nutrition, 4:13, 2007; published you in your tracks. While most ath-
Testosterone online) letes are careful to avoid muscle and
The capacity for muscle growth joint injuries, many are careless
depends on blood levels of testos- Whey Protein about preventing overtraining-relat-
terone. Young men build muscle bet- ed breakdown in the immune sys-
ter than women and older men Increases tems. You can prevent immune prob-
because they have higher levels of Myostatin Activity lems with a good training program.
the hormone. During its metabolism, A review of literature by Brazilian
a portion of testosterone is converted Myostatin is a muscle chemical scientists suggested that glutamine
(aromatized) to estrogens. Blocking that decreases muscle mass and supplements might also help.

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Supplements
Glutamine is an amino acid that
becomes depleted when you over-
Beta-Alanine increase muscle strength or power,
but reduces the perception of
train. Taking glutamine supplements Supplements fatigue. New Zealand researchers
may help boost the immune system Increase found that caffeine increased testos-
and prevent colds and flu. The evi- terone levels during training, with
dence is not ironclad. Measuring the Weight-Training higher doses of caffeine producing
effects of training on immunity is dif- Endurance higher blood levels of testosterone.
ficult and expensive. While glutamine Increased testosterone levels make
levels go down during heavy train- Alanine is an amino acid that it easier to gain muscle mass and
ing, taking supplements will not give helps supply energy during exercise. strength with training. The study
you a superhero immune system. It is converted to blood sugar in the also showed that caffeine increased
However, the supplements are cheap liver by a process called the glucose cortisol— a catabolic hormone
and appear harmless, so you might alanine cycle. While it is not used to linked to protein breakdown, which
consider them if heavy training synthesize muscle tissue or might nullify caffeine’s beneficial
makes you get more colds and flues enzymes, it influences exercise effects on testosterone. Caffeine
than normal. (Amino Acids, in press; capacity— particularly endurance provides an energy boost to train
published online October 2007) performance. Researchers from the harder and might also promote
College of New Jersey found that training gains by increasing testos-
Bicarbonate beta-alanine supplements improved terone levels. (International Journal
muscle endurance during weight Sport Nutrition Exercise Metabolism,
Loading Improves training— the maximum number of 18: 131-141, 2008)
High-Intensity repetitions in the squat. They sup-
Exercise Capacity plemented beta-alanine (4.8 grams Whey Protein
per day) to trained men participating
Sodium bicarbonate— the stuff in a one-week training program. The Supplement
found in Arm and Hammer baking men did 6 sets of 12 repetitions in Speeds Fat Loss
soda— increases performance during the squat at 70 percent of max
intense, maximal events lasting 45 effort. In the muscle endurance test, Drinking a whey protein shake 20
seconds to 2 minutes. It works by the supplement group did 22 percent minutes before a meal will help you
increasing blood-buffering capaci- more reps than a placebo group (fake lose fat and preserve muscle mass. A
ty— the ability to dispose of acids in alanine) and also developed nine 12-week study on weight loss from
the blood that can interfere with times more leg power. Alanine sup- the Minnesota Applied Research
metabolism and cause fatigue. Lars plements had no effects on growth Center in Minneapolis found that a
McNaughton and colleagues from hormone, cortisol or testosterone. pre-meal protein supplement helped
the University of Hull in England Other studies have shown, however, decrease appetite during lunch or
reviewed the literature on the bene- that beta-alanine in doses of 10g per dinner. Consuming a whey protein
fits and risks of “soda loading” and day caused tingling and numbness in beverage (Prolibra) 20 minutes
concluded that it improves perform- the skin. A little of this supplement before breakfast and dinner caused
ance in some athletes. While most might be beneficial but a lot could greater fat loss than a placebo (fake
studies used untrained subjects, the cause problems. (International Prolibra; 8 pounds versus 3.5
technique works best in well-trained Journal Sports Medicine, in the press; pounds) and helped maintain muscle
athletes. The optimal dosage is 0.3 published online June 11, 2008) mass. Substituting proteins for car-
grams per kilogram bodyweight, bohydrates is a good strategy for
which is 27 grams for a 200-pound Caffeine weight loss. The amino acids from
person. Soda loading has not caught whey protein circulate in the blood
on because of its nasty side Increases and the liver converts them to blood
effects— nausea, intestinal cramps, Testosterone sugar. They work like tiny blood
gas and diarrhea. The researchers sugar timed-release capsules to
concluded that soda loading is bene- Many bodybuilders take caffeine maintain blood sugar levels, which
ficial for athletes competing in spe- pills or energy beverages containing decreases appetite. Health experts
cific events and when used chroni- caffeine (e.g., coffee or Red Bull) to are scrambling to find techniques to
cally in training to boost intensity. increase training intensity. Caffeine help people eat less and lose weight.
However, we do not know the side is a central nervous stimulant used Drinking a whey protein shake
effects from long-term, chronic use. to prevent fatigue and promote before meals might help. (Nutrition
(Current Sports Medicine Reports, 7: mental alertness. Most studies & Metabolism, published online
230-236, 2008) show that caffeine does not March 27, 2008)

www.fantamag.com
Nutrition
Creatine Does synthesis in the muscles and modify
Not Harm muscle protein breakdown, remod-
eling and repair. Chemicals
Kidneys called ribosomal protein S6
Creatine monohydrate supple- kinase and the target of
ments boost exercise performance, rapamycin (mTOR) are
prevent nerve breakdown, important cell signaling
improve symptoms in mus- molecules that are sensitive to
cle wasting diseases and small changes in energy status
enhance energy centers in and are major forces in protein
the cells. Creatine synthesis. They work like biolog-
impaired kidney function ical computer programs to
in rats suffering from cys- line up amino acids need-
tic kidney disease. Most ed to produce new muscle
studies found that crea- tissue. Micah Drummond
tine had no negative and Blake Rasmussen
effects on kidney function from University of Texas
in humans or animals. Medical Branch, in a review
Brazilian scientists found of literature, concluded that
that high doses of creatine (10 after weight training, feeding a
grams per day for three months) supplement high in leucine-rich
had no effects on kidney function in acid, while fruit and essential amino acids and carbohy-
young men following an aerobic train- vegetables generate alkaline chemi- drates activated protein-signaling
ing program (40 minutes, three times cals such as potassium and bicarbon- molecules that promoted protein syn-
per week). Cystatin C, a marker of kid- ate. Older adults who consumed more thesis and muscle growth.
ney dysfunction, decreased in the cre- grains and meat and fewer fruits and Bodybuilders should consume carb-
atine and placebo (fake creatine) vegetables had lower levels of potas- amino acids supplements high in
groups, showing that exercise sium and less muscle mass. Those leucine before and after training to
improved the overall health of the kid- eating more fruits and vegetables had maximize protein synthesis. (Current
neys. They concluded that creatine the highest levels of lean body mass Opinion in Clinical Nutrition and
supplements do not harm kidney func- (fat-free weight). We don’t know if Metabolic Care, 11: 222-226, 2008)
tion in young men participating in a these results apply to young, healthy
moderate-intensity aerobics program. bodybuilders, but eating plenty of
(European Journal Applied Physiology, fruits and vegetables is an important
Whey Protein
103: 33–40, 2008) part of a healthy lifestyle. (American Speeds Fat Loss
Journal Clinical Nutrition, 87: 662–665,
2008)
And Spares
Alkaline Diets Muscle Mass
Linked To Greater Leucine Speeds Health experts are scrambling to
find techniques to help people eat
Muscle Mass Protein Synthesis less and lose weight. Eating pre-meal
Most of us are confused about the
ideal combination of proteins, carbo-
After Weight protein supplements might be an
effective way to cut appetite during
hydrates and fats in the diet for pro- Training lunch or dinner. A study from the
moting muscle mass and minimizing Cells use amino acids to make new Minnesota Applied Research Center
fat. It seems as though every week proteins, but amino acids do a lot and the VA Medical Center in
we see a new study that provides more than build proteins. Amino acids Minneapolis found that people on a
contradictory information. Just when activate signaling proteins in muscles reduced-calorie diet who consumed a
you thought you were totally con- that turn on protein synthesis and whey protein beverage (Prolibra) 20
fused about the ideal bodybuilding increase muscle fiber size. Muscle ten- minutes before breakfast and 20 min-
diet, scientists from Tufts University sion, blood levels of amino acids (par- utes before dinner for 12 weeks lost
muddied the water even more. They ticularly leucine) and insulin are key more fat (8 pounds versus 3.5
found that high-acid diets might cause factors triggering muscle growth. pounds) and maintained muscle mass
muscle wasting. Protein and cereal They activate signaling pathways better than people who consumed a
grains produce acids such as sulfuric inside the cells that promote protein placebo (fake Prolibra). We have good

www.fantamag.com
Nutrition
evidence that substituting proteins for
carbohydrates is a good strategy for
Pre-And Post- tein diet (0.5 grams of protein per kilo-
gram per day) versus a high-protein diet
weight loss. The amino acids from Exercise Feeding (2.0 grams of protein per kilogram per
whey protein circulate in the blood Boosts Muscle day) and found no changes in measures
and are converted to blood sugar in of kidney function. People developed
the liver. They work like tiny blood
Mass more acid urine when consuming a
sugar timed-release capsules to main- One of the most important discover- high-protein diet, but all urinary meas-
tain blood sugar levels, which decreas- ies in sports nutrition in the last 100 urements were within the normal
es appetite. Consuming a whey pro- years was that pre- and post-exercise range. (Journal American Dietetic
tein beverage 20 minutes before a feeding promotes recovery, increases Association, 107:1404-1408, 2007)
meal promotes fat loss and maintains muscle mass and strength and prevents
muscle mass. (Nutrition & Metabolism, injury. Intense weight training shakes
published online March 27, 2008) up muscle metabolism. High levels of Protein
muscle tension developed during train-
ing damages tissue that must be
Requirements Of
Mercury From repaired during recovery. Training also Bodybuilders
Fish Lowers stimulates tension receptors within the
cells that stimulate protein synthesis
The indicator amino acid oxidation
technique (IAAO) is a new, more pre-
Testosterone and makes muscles grow. Muscles cise way of measuring individual
Mercury is a highly toxic pollutant increase in size and strength in amino acid and protein requirements
that enters the environment from response to muscle tension, anabolic of sedentary and active people.
coal-using electrical plants, waste hormones, energy, carbohydrates and According to studies using this
incinerators and byproducts of various amino acids. Dr. Jose Antonio from the method, active people should con-
manufactured goods. Mercury accu- International Society of Sports Nutrition sume 1.4 to 2 grams of protein per
mulates in several species of large reported that consuming 25 grams of kilogram bodyweight per day, with
fish, such as tuna, shark and sword- protein before and after exercise was bodybuilders on the high end. The
fish. Mercury is particularly toxic to superior to feeding carbohydrates for recommended daily allowance (RDA)
children and pregnant women. It is enhancing muscle fiber size and improv- established by the U.S. Department of
linked to neurological abnormalities, ing exercise performance. He concluded Agriculture is 0.8 grams per kilogram
damage to brain centers controlling that consuming protein or a combina- bodyweight per day. These recom-
movement, seizures and developmen- tion of protein plus carbohydrate is mendations were based on 50 years of
tal and mental retardation. It is also a important for enhancing the adaptive research on protein metabolism using
testicular toxicant and impairs the response to exercise. (Strength a technique called nitrogen balance.
reproductive system in men and Conditioning Journal, 29: 78–79, 2007) Nitrogen is a component of protein
decreases blood testosterone and that is discarded when proteins are
sperm production. Mercury poisoning broken down to amino acids and used
is a major public health issue in popu-
High Protein for energy. Nitrogen balance involves
lations that eat a lot of fish, such as Intake Does Not measuring nitrogen output in feces,
the Inuits in Northern Canada.
Canadian researchers tested the
Effect Kidney urine and sweat and comparing it
with nitrogen intake in the diet. IAAO
effects of various proteins and fats in Function is a new and less messy technique
reducing the damage caused by high Many nutritional researchers have that predicts whole-body protein
mercury intake in the diet. Mercury- reevaluated the protein requirements of requirements by measuring the
fed rats consumed diets high in soy active people. The recommended metabolism of a labeled amino acid.
protein, casein, whey protein isolate, dietary intake for protein is 0.8 grams Canadian scientists studied human
fish oil, or high-protein fish meal. per kilogram bodyweight per day, but protein requirements using IAAO and
Mercury caused significant reduction some experts think that it should be as determined that the RDA for protein
in testosterone in the whey protein high as 1.5 grams to 2.0 grams per kilo- of 0.8 grams per kilogram bodyweight
isolate, soybean oil and fish oil gram per day for people who exercise per day is too low and should be 1.2
groups. Only diets high in high-pro- vigorously. Kidney toxicity could be a grams per kilogram per day for seden-
tein fish meal prevented a reduction side effect of increased protein intake. tary people. IAAO shows that body-
in testosterone and testicular size in Researchers from the University of builders were right all along— they
the animals. The best nutritional Cincinnati found that high protein need more protein than the basic RDA
strategy is to eat foods that are not intakes had no effects on kidney func- recommendation. (Current Opinion in
contaminated with mercury. (Food tion in old or young people (25 to 40 Clinical Nutrition and Metabolic Care,
Chemical Toxicology, 46: 270-279, years old versus 55 to 70 years old). 11: 34–39, 2008; American Journal
2008) They compared the effects of a low-pro- Clinical Nutrition, 86: 995–1002, 2007)

www.fantamag.com
Drugs
New Anabolic decreased sexual performance. It is Growth Hormone
Drug? Scientists not as obvious as menopause (per-
manent cessation of menstruation in
Reduces
Develop women), so many physicians don’t Abdominal Fat And
Myostatin-Blocker consider it a significant health issue. Increases Muscle
Landmark studies by researchers
Myostatin regulates the growth of such as Shalender Bhasin and Tom Mass In Middle-
muscle cell contractile proteins Aged Men
(myofibrils) and muscle development
during growth. Hormones and growth Researchers and physicians do not
factors such as growth hormone, agree on the medical benefits of growth
testosterone, insulin, and IGF-1 prohormone for retarding the aging process
mote muscle growth. Myostatin pre- and improving the quality of life in older
vents muscle fibers from growing too adults. Growth hormone is a popu-
much. Physicians and athletes have lar drug with middle-aged and
relied on muscle growth factors to older adults because it increases
increase muscle size and strength. muscle mass, strength and exercise
An alternative strategy is to block capacity and decreases fat. A study
myostatin, which would allow unim- from the Pennington Biomedical
peded muscle growth. Researchers Research Center in Baton Rouge, LA
from Ohio State University found that found middle-aged men who took
mice given a single dose of the myo- growth hormone supplements for six
statin-inhibitor follistatin increased months showed increases in weight
body mass and strength. The treat- and lean body mass (mainly muscle and
ment increased skeletal muscle size bone) and an 8.8 percent reduction in
throughout the body but did not abdominal fat. Growth hormone
affect heart muscle. A single increased resting metabolic rate by
dose of follistatin continued to nearly 200 calories per day. This study
increase strength for 60 days, showed that growth hormone therapy
and the increased strength per- was effective for increasing muscle
sisted during the 560-day experi- mass and decreasing fat in marginally
ment. This study showed that overweight middle-aged men and
follistatin inhibited myostatin and could be an important therapy for
increased strength and muscle mass in Storer found that aging men improving the quality of life in older
animals. The drug is available to increased muscle mass, decreased adults. (Journal Clinical Endocrinology
research labs, so some athletes will fat and improved quality of life from Metabolism, 92: 4265-4270, 2007)
probably use it in the Olympics this testosterone supplements.
summer. (Proceedings National Australian scientists showed that Andriol Testocaps
Academy of Sciences, 105: 4318-4322, aging men (55 and older) decreased
2008) abdominal fat and increased muscle Absorbed Best
mass without side effects following With A Meal
Testosterone 12 months of low-dose testosterone
therapy (nighttime testosterone Andriol Testocaps (testosterone
Supplements patch). Abdominal fat deposition is undecanoate) is an oil-based oral testos-
Decrease
part of the Metabolic Syndrome— a terone that is absorbed by the intestinal

group of symptoms linked to heart lymphatic system. The lymphatic sys-
Abdominal Fat In disease that include insulin resist- tem is a network of vessels that trans-
Aging Men ance, high blood pressure, abnormal ports fluid, proteins, fat and scavenging
blood fats, type 2 diabetes, inflam- cells to the bloodstream. Ordinarily, the
Andropause— a gradual decrease mation and blood-clotting abnormali- liver inactivates oral testosterone rapid-
in blood testosterone and biological- ties. This was another study show- ly. Drug makers got around this by mod-
ly available free testosterone— is a ing the benefits and low risk of ifying the molecule so that it stayed in
significant health issue in aging testosterone therapy in aging men. the system longer or suspending it in oil
men. It is linked to heart disease, (Journal Clinical Endocrinology and injecting it into muscle. Oral drugs,
type 2 diabetes, depression, loss of Metabolism, in press; published such as Dianabol, were toxic to the liver
muscle and bone mass and online October 16, 2007) in high doses, and testosterone esters

www.fantamag.com
Drugs
such as testosterone enanthate get androgen receptors in specific tis- patellar (knee) tendon and both Achilles
required regular injections. sues, such as muscle or bone. SARMs tendons within 18 months. He had
Testosterone undecanoate contained in are the Holy Grail of anabolic chemicals taken steroids for three years before the
Andriol is absorbed through the lym- because they build muscles without injuries and used them to promote heal-
phatic system and bypasses the liver, affecting other organs or tissues. ing following each surgery. They con-
which raises blood levels of the hor- Pharmaceutical giant Merck & Company cluded that steroids are linked to a high
mone. Andriol is an oral form of testos- signed a $500 million deal with another number of unrecorded cases of tendon
terone that produces elevated blood lev- drug company GTx to develop, test and injury in athletes and the drugs might
els of testosterone for about 4 to 6 market a SARM called Ostarine that interfere with healing following tendon
hours. Dutch researchers showed that selectively targets skeletal muscle, but surgery. Well-controlled studies found
the fat content of meals was important does not affect the liver or prostate. It that anabolic steroids actually strength-
for maximum testosterone absorption. has been used initially in early clinical en tendons (Am J Sports Med, 32:934-
Little testosterone was absorbed follow- trials to treat muscle wasting in cancer 43, 2004; Int J Sports Med, 21: 406-11,
ing low-calorie, low-fat meals. Meals patients. The drug will be useful in 2000). Why do we have clinical reports
containing at least 18 grams of fat were older adults experiencing bone or mus- linking steroids to tendon ruptures in
optimal for testosterone absorption. cle loss, patients suffering from trauma athletes, yet experimental studies
Andriol is a good choice for testosterone or degenerative diseases, and undoubt- showing that anabolic steroids
replacement because it is not toxic to edly in athletes trying to improve per- strengthen tendons? Athletes who use
the liver, is only minimally converted to formance. SARMs represent an evolu- steroids are usually highly motivated
estrogen, and doesn’t require muscular tion in anabolic drugs. Current anabolic and more likely to ignore the pain of
injections. (Clinical Endocrinology, 66: steroids (including testosterone) bind early tendon injury. They probably
579-585, 2007) and activate androgen receptors would have sustained the injuries if
throughout the body and their effects they hadn’t taken the drugs.
Nandrolone Could are not specific to any tissue. While (Unfallchirurg, 111: 46-49, 2008)
they turn on protein synthesis in mus-
Cause Liver
Problems
cle, they also affect androgen receptors
in the prostate, sex organs, heart, liver,
Most Steroid Users
skin and brain, which cause unwanted Take Drugs For
Most bodybuilders are well aware
that oral anabolic steroids are toxic to
effects in non-target tissues. General
receptor binding causes side effects
Self Improvement
the liver. So, many use injectable drugs such as acne, prostate enlargement, Lawmakers passed the Anabolic
such as nandrolone because they feel thickening of the blood and masculiniza- Steroid Control Act to discourage teenage
they are more liver-friendly. Brazilian tion in women and children. SARMs will athletes from using steroids. Since 1984,
researchers, in a study on rats, found target specific androgen sites in mus- more than 10 studies found that steroid
that low, normal and high doses of nan- cles and not bind to receptors in other use in high school students has never been
drolone administered for five weeks tissues, which will minimize side effects higher than 4 percent. According to a
increased key liver enzymes (aspartate and improve the usefulness of the study by Jason Cohen and colleagues, the
aminotransferase, AST; alanine amino- drugs. The drugs exist, so it is likely average nonmedical user of steroids is in
transferase, ALT; and alkaline phos- that some athletes have been using his early 30s and takes the drugs for self-
phatase, ALP). Changes were highest in them in preparation for the Beijing improvement. Most steroid users seek to
the high-dose group, but liver function Olympic Games this summer. (in- increase strength, muscle mass and physi-
tests remained within the normal range Pharma Technologist.com, July 11, 2007) cal attractiveness and decrease body fat.
in all groups. The authors concluded that They follow structured diets and exercise
administering higher than clinical doses Do Steroids programs and do not play sports. Most are
could damage the liver. There are no well educated and employed and take the
long-term studies showing the effects of Increase Tendon drugs as part of a health-centered lifestyle.
nandrolone or any other anabolic steroid Rupture Risk? According to the Drug Enforcement
on liver function. (Medicine Science Administration, the possession or sale of
Sports Exercise, 40: 842-847, 2008) Health experts often list tendon rup- anabolic steroids without a valid prescrip-
ture as a risk of anabolic steroid use tion is illegal and carries a maximum penal-
Merck Signs $500 based on clinical reports of athletes ty of one year in prison and a minimum
treated for tendon injuries who also $1,000 fine. This law is bad public policy
Million SARMs Deal took steroids. Several anecdotes do not that targets hard-working tax-paying
The next generation of anabolic constitute data! German scientists Americans trying to improve themselves.
steroids will be selective androgen reported the case of a 29-year-old pro- (Journal International Society of Sports
receptor modulators (SARMs) that tar- fessional soccer player who ruptured his Nutrition, in press; October 2007)

www.fantamag.com
Sex
Are You A Sexual erection problems. many men have tried and failed to
• Viagra or Cialis (erection-promoting locate the fabled G-spot— a bundle of
Olympian? drugs) did not impair eye health during sensory nerves inside the vagina that
Most men think of themselves as a six-month study. sends women into orgasmic ecstasy.
gold medal winners in the sexual • Viagra (100 milligrams) helped men German gynecologist Ernst Grafenberg
Olympics, but are you a sprinter or a get and maintain erections for at least 8 first suggested the existence of the G-
distance athlete? Perceptions about hours. spot in 1944. Most anatomists, however,
sexual staying power vary greatly and • Dapoxetine prevented premature say that the G-spot is a myth and there
are the subject of urban legend. What ejaculation with minimal side effects in is no evidence that any part of the inte-
do the experts tell us? Researchers from two separate studies. rior of the vagina contains an increased
Behrend College in Erie, Pennsylvania • Erection problems were linked to concentration of nerve endings. After
found out by surveying Canadian and silent heart disease (no symptoms). years of study, Emmanuele Jannini from
American members of the Society for (Journal Sexual Medicine, 5(Suppl I): 4- the University of L’Aquila was able to
Sex Therapy and Research. They asked 41, 2008) cry “Eureka!” (I found it). He developed
the experts their perception on the ideal a technique to identify enlarged parts of
length of time the penis should be in Bad Sex Linked to the vaginal wall using ultrasound. He
the vagina during intercourse before cautioned that not all women have G-
ejaculation. They rated sex lasting 3 to Heart Disease spots, but that ultrasound offers a sim-
7 minutes as “adequate;” 7 to 13 min- When you get old, the first things ple, rapid and inexpensive way to deter-
utes as “desirable;” 1 to 2 minutes as that go are your knees: first your left mine if a woman has the fabled tissue.
“too short;” and 10-30 minutes as “too knee, then your right knee, then your Only women who had an enlarged
long.” The results were consistent weenie. Most guys think that waning frontal wall of the vagina (i.e., women
among therapists and were not affected sex drive, erection problems, delayed or
by geographical location or personal premature ejaculation and lack of sexual
sexual experience. You are a sexual energy are natural consequences of old
Olympian if you can sustain sexual age. More often, sexual problems are
intercourse for 3-13 minutes. The most linked to poor metabolic health, heart
important thing in the Sexual Olympics disease, insulin resistance and dia-
is not winning, but taking part. (Journal betes. An Australian study showed that
Sexual Medicine, in press; published erectile dysfunction is a telltale sign of
online April 2008) heart disease. Cardiovascular risk fac-
tors and disease were more common in
Scientists Bring men who had difficulty getting and
maintaining erections, particularly in
Sex To The Lab those with severe problems. Bad sex is
Scientists exchanged new research not inevitable as you age— just as it’s
findings on sex at the annual meeting of not written in stone that you die prema-
the Sexual Medicine Society of North turely from heart attack, stroke, demen-
America. Here’s the latest: tia or cancer. Many of the same factors
• Low-fat diets and regular exercise contributing to degenerative diseases—
improve the health of blood vessels in lack of exercise, smoking, bad diet, obe-
the penis, which promotes erections. sity and stress— play a part in poor sex-
• Exposure to secondhand smoke ual performance and health. See your
harms the cells lining the blood vessels doctor if you are having trouble getting
in the penis, which contributes to prob- or maintaining erections— this could be
lems having erections. a warning sign of serious health prob-
• Normal growth hormone levels are lems. (Journal Sexual Medicine, in press;
essential to blood flow control in the published online January 2008)
penis. This might explain why growth
hormone supplements in older adults
improve sexual function. Italian Scientist
• High blood cholesterol levels
impair sexual performance by interfer-
Finds G-Spot
ing with signaling chemicals that con- Ponce de Leon died trying
trol blood flow in the penis. to find the Fountain of Youth,
• Low testosterone levels play a role while Percival died trying to
in 20 percent of men under 30 with find the Holy Grail. Likewise,

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Sex
who had G-spots) were able to achieve hormone supplement programs. Also, hours. Cialis works faster and lasts
vaginal orgasms. This was a small IGF-1 levels increase in response to sup- longer (36 hours), but its effects are usu-
study involving only 20 women, so we plemental testosterone in doses greater ally not as dramatic as Viagra. Which is
need more research before we can con- than 400mg (testosterone enanthate). better? Most studies show that men
cur that the G-spot exists. In the mean- Many older adults report improved sex- with erection problems preferred Cialis
time, we urge bodybuilders to conduct ual performance following growth hor- because they can be more spontaneous
their own study on this interesting mone supplementation. Chinese and have a longer window when they
problem. (Journal Sexual Medicine, in researchers, in a study on rats, showed can “get lucky.” What about women? A
press; published online March 4, 2008) that increasing IGF-1 levels made it eas- study from the University of Waikato in
ier to get erections. IGF-1 increased New Zealand found that nearly 80 per-
Viagra Increases blood pressure and enhanced smooth cent of women preferred Cialis to
muscle function in the penis and stimu- Viagra. Couples were given one drug for
Endurance lated the production of nitric oxide that 12 weeks followed by the other drug for
Performance at promotes blood flow and erections. This another 12 weeks. Women liked the
study helped explain why growth hor- longer acting drug because they felt
Altitude mone and IGF-1 supplements improve more relaxed, less pressured and more
Viagra (sildenafil) improves sexual sexual performance in aging men. spontaneous. Women who preferred
performance, but it also may boost the (Journal Sexual Medicine, 5:1345-13 Viagra said that the drug produced bet-
physical capacity to have sex— at least 1354, 2008) ter erections and satisfaction for their
at altitude. Viagra improves cardiovas- partners. It looks like Cialis wins the
cular capacity during exercise at alti- Viagra Plus Pepsi challenge in men and women.
tude, but not at sea level. The drug (Journal Sexual Medicine, in press; print-
boosts fitness at altitude by reducing Yohimbine Produce ed online March 2008)
blood pressure in the lungs. Viagra Super Erections
increases cardiac output (blood pumped
by the heart per minute), stroke volume Viagra, and second-generation erec-
(blood pumped by the heart per heart- tion-promoting drugs such as Cialis and
beat), oxygen saturation (percent of red Levitra, helped many aging Romeos get
blood cells carrying oxygen) and back in the saddle. Unfortunately,
endurance exercise capacity. Not all Viagra doesn’t work for everyone.
subjects benefit from the drug— there Fifteen to 25 percent of men get no
were responders and nonresponders. relief from “Big Blue.” Viagra won’t trig-
An animal study showed that Viagra ger an erection unless you are turned
promoted recovery from jetlag during on. Egyptian researchers found that
simulated eastbound flights by 50 per- combining Viagra and yohimbine
cent, but did not affect recovery from induced firmer erections in rats than
westbound flights. The drug works by either substance by itself. The combina-
preventing destruction of an enzyme tion decreased the time between sex
that regulates the body’s internal clock. and the number of ejaculations per ses-
Viagra improves endurance perform- sion. The addition of yohimbine to
ance in some people at altitude, which Viagra improved the capacity for erec-
has important implications for our sol- tions, but had no effect on the desire for
diers in Afghanistan and active people, sex. Yohimbine and Viagra might help
such as skiers, backpackers and the previously unhelpable and cause
climbers. (Journal of Exercise super erections in everyone else. This
Physiology, (online) 10 (3): June 2007) study used rats, so the results might
not apply to humans. (International
IGF-1 Promotes Journal of Impotence Research, 20:409-
417, 2008)
Erections
Insulin-like growth factor (IGF-1) is a Partners Take The
highly anabolic hormone secreted main-
ly by the liver. It is the active agent for Pepsi Challenge:
many of the effects of growth hormone Viagra Or Cialis?
and is also influenced by testosterone
levels. Physicians measure IGF-1 levels Viagra takes about 1 hour to kick in
to assess the effectiveness of growth and its effects last only about 4 to 5

www.fantamag.com
Future
Pharmacy
By Douglas S. Kalman, PhD, RD, FACN
Research
and Update
A
re you truly into bodybuilding? Tercica, Inc. is a biopharmaceutical as mecasermin rinfabate of rDNA
Meaning, do you enjoy and company based in Brisbane, origin for use in the treatment of
have a passion for all aspects California and their specialty is IGF-1 deficiency. Mostly this is for
of physique augmentation? Building endocrinology. In fact, their first children who have growth (height)
one’s body is an art that includes out-of-the-gate product Increlex™ issues; however, the FDA allows
science; however, those who get the (also known as mecasermin [rDNA physicians to prescribe this type or
competition bug are the ones who origin] injection) is being positioned class of medicines for patients
use means necessary to augment for the “market” of short stature or deemed to be deficient in IGF-1 (or
their bodies for show. Now, this is more realistically, for use in those growth hormone). Therefore, know-
different than the athlete who may with primary IGF deficiency (which ing options available to you for test-
lift and engage in conditioning tech- is NOT well-defined). Tercica is a ing and intervention is always a
niques to improve his or her game good thing. This drug (IPLEX) will
and ability of the chosen sport. IPLEX will be exclusive to be exclusive to Insmed until about
Often, the exercise has a crossover 2012, so keep your eye on it.
effect for the athlete. In contrast, the Insmed until about 2012, Further, Insmed also notes that
bodybuilder trains for a visual so keep your eye on IPLEX (also now known as
appearance and not an objective SomatoKine) delivered just once
test, such as sharpshooting. You it. IPLEX (also now daily was effective for short stature,
may be well off thinking about what
motivated you to start lifting and
known as SomatoKine) GH insufficiency, GH deficiency and
GH insensitivity syndrome.
know where you want to go or what delivered just once daily If you live or travel to Europe,
you want to achieve out of it. The
goal of this column is to help pro-
was effective for short Valtropin®, as made by BioPartners
Holdings AG, (based in Baar,
vide you with information that may stature, GH insufficiency, Switzerland) is now considered by
or may not be useful to help you
achieve those goals. Certainly, this
GH deficiency and GH the EU to be “biosimilar,” thus the
use of this growth hormone product
magazine does more to help and insensitivity syndrome. appears to be now open for all tra-
educate those interested in ditional uses. Look for this GH to be
weightlifting and bodybuilding company whose technology and on the European market and not
about the basics and more. Join us know-how was born out of being picked up by an American
on the MD forums to follow the fun! Genentech (IGF-1/IGFBP-3 commer- company.
ILLUSTRATION BY LYMAN DALLY
cialization rights). Additionally, So if the use of an IGF-1 product

Is There A Growth Tercica just announced that their or direct branded “HGH” is of inter-
Shortage? drug Increlex™ is now FDA est, the aforementioned products
Do you live in or near Brisbane, approved, so expect to see if on the and indications should be of help.
California? If you answered yes, you market. Recall that often one can find these
may be near the next growth hor- Good news; the Food and Drug products or similar ones for no cost
mone hotspot in terms of drug pro- Administration has approved in exchange for participating in a
duction. Let me explain a little bit. Insmed’s IPLEX— clinically known clinical study.

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Future Pharmacy
Looking vide early evidence that those peo- ket for a hungry company.
To Cut Fat? ple who use a lot of Splenda® may In fact, Gengera Corporation of
Many of us spend a part of a year be disrupting the healthy microflora Pennsylvania demonstrated and pre-
looking to lose weight, be slimmer, in their gut and that the end result is sented data on their “MSI-1436 (tro-
have less body fat or in other words, not the weight loss hoped for. This is dusquemine) weight-loss product at a
to look better naked. Did you know something to follow… recent Obesity Society meeting. They
that many products that we use in have determined that the drug affects
everyday life may be causative or Opposite Of leptin and insulin in such a way to
related to weight and unwanted fat Sugar? normalize blood sugar values and
gain? Yes, it is true, from the estro- Chromium is a mineral with a sto- cause a dose-dependent weight loss
gens that leak out of plastic during ried past within the supplement (at least in diabetics). A new study is
microwaving to the chemicals used in industry. From being promoted for slated to start toward the end of 2008
bug spray, all of these are now muscle gains, fat loss, to mood health for this weight-loss drug.
emerging to have an effect on metab- and much more, there is a lot of mis-
olism of humans. Some of what you information out there. The facts tell us Burn Fat!
and I do in watching how and what that chromium in the picolinate form Recently a Mesa, Arizona-based
we eat is to use or to include sugar is the only chromium to be consis- medical device-type company has
replacers in our diets, such products tently shown to aid in the control of announced successful completion of
as Splenda®, Equal®, Truvia® or others. blood sugar in those with Type II dia- testing of the first portable hand-held
Well, a new study shows that this betes. Furthermore, emerging device to measure beta-oxidation (fat
may be a problem. research indicates benefits for mood burning). The burning of fat is mea-
The Journal of Toxicology and control in bipolar subjects and possi- sure by analyzing the gas intake of
Environmental Health just published bly for heart disease. Well, now a new oxygen and the gas output of carbon
a study that determined a link study published in Diabetes dioxide. The ratio of O2 to CO2 tells us
between Splenda® use (sucralose) Technology & Therapeutics has found the body’s preference for energy
and weight gain. The traditional stud- that daily dosage of 1,000mcg (1mg) burning at the moment tested (i.e., on
ies with sugar replacers use rats to of chromium picolinate taken daily is a scale of zero to 1, the closer to 1, the
determine the effects on weight gain associated with reduced food intake greater the amount of carbohydrate
as compared to a normal diet for the in women (by ~25 percent). being burned for energy). Values less
growing animal. Now, this study was Researchers at the Pennington than 0.85 indicate more fat is being
conducted at Duke University and Biomedical Research Center at LSU burned for energy. So imagine if you
sponsored by the Sugar Association. tested Chromax® in overweight are exercising having the opportunity
The study was conducted in such women. The effects on food intake and to determine if you are truly burning
a way to evaluate different daily dose bodyweight as well as other parame- fat. If you discover through use of the
intakes of Splenda®. The relevance to ters were measured over an eight- Kemata device that you are not, you
you and I is that the U.S. government week period. The results were novel in can alter your exercise routine to
has established an upper daily intake that no study ever demonstrated a maximize the wanted effect. Pretty
limit for Splenda®; however, we do strong food reduction effect or true nifty, no? The company that makes
not know if a consistent intake at that weight-loss effect. More research is this is Kemata LLC.
level (the highest recommended) is needed, however it seems that
truly safe or not. The dose is 5mg per chromium may aid in reducing References:
kg per day (5mg/kg/d). In other appetite, food intake and thus transfer BioPharm Insight: Tercica, Inc. Also,
see Tercica June 16, 2008 press release.
words, if you weighed 150 pounds to aiding in weight control— all impor-
Biospace Newswire. September 22,
(68kg), your maximal intake of tant if body building is your goal. 2008 (Insmed).
Splenda® should be (the active com- From an anti-obesity standpoint, Biopartners Holdings AG. Business
pound in Splenda®) no more than especially within the pharmaceutical Wire.
340mg per day. In reality, this is the industry, not much is hot on the NutraIngredients. September 25, 2008.
NutraIngredients. September 25, 2008.
amount in 34 or so packets of development scene that has not “Splenda may damage gut bacteria,
Splenda®. already been covered here. However, boost weight gain: study.”
OK, back to the study…it was it is important for us to recognize that Diabetes Tech Thera 2008;10(5):405-
found that after 12 weeks of daily fat and weight loss is not so easy, 412.
October 2, 2008 Merck Press Release
Splenda® usage that the rats experi- hard enough in fact that Merck and
(Amy Rose, media source); Pfizer,
enced significant reductions in the Pfizer have both announced that they September 20, 2008 press release
amounts of and types of friendly are discontinuing their obesity pro- (Bloomberg News).
bacteria in the gut (intestines, by 37 grams. Merck is killing the develop- Obesity Society. October 6, 2008 First
to 67.5 percent). Weight gain ment of taranabant and Pfizer has Call News report. Ganaera Corporation
study results.
appeared to be most with the rats announced that they will concentrate Business Wire. June 24, 2008. Kemata
who were exposed to daily on cancer rather than obesity or heart Fat Burn Monitor Achieves Clinical
Splenda®. Thus, this study may pro- health. Thus, this also opens the mar- Success.

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fatattack By Dan Gwartney, MD
Brown Fat May Be

The Key To Fat Loss
ust as scientists and the public
were inaccurate in regarding all
recently lost a considerable amount of
weight, show the ridges of bone or
mone-like molecules called lipokines
that affect the level of whole-body
dietary fat as “fat,” so, too have muscle definition in athletes due to a inflammation, insulin resistance, etc.
they been in regarding the different rapid loss of superficial fat. However, The relationship between deep subcu-
forms of body fat as “fat.” When scien- superficial fat also serves a cosmetic taneous fat and insulin resistance (and
tists, dietitians and clinicians looked function, as it smoothes the contours, other disorders) is significant in men,
4
past their entrenched bias, they dis- particularly in the traditional feminine less so in women.
covered that some forms of dietary fat body. Plastic surgeons are careful not Within the abdomen, there is
are more readily burned versus being to intrude severely into the superficial another, often ignored, fat depot called
stored, specific fatty acids act as hor- layer as it leads to ripples, trenches visceral fat. Visceral fat has been the
mone precursors and still others offer and noticeable defects. If there is a recent focus of medical research, as it
health benefits that remain to be fully long-term imbalance in diet and activi- has been shown to be a particularly
1,2
understood. ty leading to fat gain, fat also deposits strong predictor of type 2 diabetes,
In the recent score of years (a score in other fat depots, including the deep insulin resistance, cardiovascular dis-
is 20, as used in the famous opening subcutaneous fat layer. The deep sub- ease, Metabolic Syndrome and other
5
of Abraham Lincoln’s Gettysburg cutaneous fat layer is not just a “ware- health problems. As previously
Address, “Four score and seven years house” that shuttles calories (as fat, or described in deep subcutaneous fat,
ago…”), scientists have discovered more correctly fatty acids) into and out visceral fat releases potent lipokines
that various depots (anatomical loca-
tions) of fat have different functions; Visceral fat has been the recent focus of medical research,
also, they have different effects on a
person’s metabolism and health. The
as it has been shown to be a particularly strong predictor
layperson (everyday people; non-sci- of type 2 diabetes, insulin resistance, cardiovascular dis-
entists) generally focuses on subcuta-
neous fat, the fat depot that lies just ease, Metabolic Syndrome and other health problems.
under the skin and can be grabbed by
the “Special K pinch.” Subcutaneous of the bloodstream. Deep fat appears that directly affect the liver, as well as
fat is actually composed of two layers, to serve several functions. Deep and influencing whole-body inflammation.
3
deep and superficial. Superficial sub- superficial fat provide a protective These fat depots play a consider-
cutaneous fat (the fat that is just below buffer against changes in the environ- able role in regulating energy balance,
the skin) is typical of what people and ment, easing the impact of minor colli- weight maintenance and health.
scientists long considered fat to be; a sions against doorframes and counter- Clinicians and researchers are fever-
storage “warehouse” for fat to be tops. Deep fat is also vital in maintain- ishly trying to uncover drug treat-
used as energy if food availability is ing body temperature, acting as an ments that target these separate
limited. People who eat too much add insulating “blanket” against heat loss depots and positively influence health
to the superficial layer of fat quickly, and warming/cooling blood that and weight status. Given the plight of
while those who are calorie deficient returns from the skin’s surface that America due to the obesity/overweight
lose from this fat compartment. This may be significantly colder/hotter than epidemic and society’s obsession with
explains the quick change in appear- the internal body temperature. image, the terms visceral and subcuta-
ance with weight loss over bony However, deep subcutaneous fat also neous fat have become household
areas. Lean people, or those who have behaves like an organ, releasing hor- words.

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fatattack
Yet, there is another fat that has not types of rodents, enter a type of “deep chondria become more active, much
been mentioned (yet) on the evening sleep” that lasts for months. Bears are like an engine running at a high rpm
news or “pimped” on late-night not considered “true hibernators” as with the clutch disengaged. They burn
infomercials. This fat is wildly different they maintain a near-normal body more energy (not gas but calories),
from the other fat types mentioned, temperature and are quick to arouse, which is lost as heat. This heat is trans-
and for good reason. This bizarrely much to the chagrin of researchers ferred to the rest of the body through
mysterious fat is called “brown fat.” who were sneaking up on the sleeping the bloodstream (remember, brown
The term “brown fat” differentiates grizzlies. In an immobile, comatose- fat is highly vascular).
this form from the more familiar like state, there is very little muscle This review in mammalian physiol-
“white fat” that comprises subcuta- activity and body temperature drops; ogy would seem to be of little value in
neous and visceral fat. Brown fat was in some cases to near-freezing. humans, as there is very little brown
long considered to be a non-issue in However, the animals, particularly fat in adults, the primary audience suf-
human physiology, as it is only pres- bears, who only experience a drop of fering from dysfunctional weight man-
ent in significant amounts in new- 12ºF or so, do keep body temperature agement. This is not to say that there
6
borns. Brown fat holds more rele- above the frigid ambient conditions is not any, it is just very limited. In
vance in the animal world, as it is a through the actions of a specialized adults, what brown fat exists lies in
vital, life-sustaining tissue in hibernat- tissue called “brown fat.” fairly small and specific areas, includ-
ing mammals. The term mammal is a Brown fat looks like fat in that it is a ing: cervical, supraclavicular, paraver-
categorical designation describing life tissue filled with globules of stored fat tebral, mediastinal, para-aortic and
forms that share several characteris- in the fed state, but the resemblance suprarenal regions. These regions lie
tics, including: body hair, live birth, ends there. As the name suggests, along the path of major blood vessels,
milk-producing glands to feed young brown fat is darker due to a high which is logical as the adult-remnant
and maintaining a constant body tem- degree of vascularity (blood vessels) of brown fat likely exists to maintain
perature. A mammal’s body tempera- and being packed with mitochondria. core body temperature in the event of
ture is primarily generated through the Mitochondria are the organelles (spe- prolonged immobility or cold environ-
action of muscle, which is typically the cialized parts) of the cell that generate mental exposure. As healthy adults
most active tissue in the body. When most of the energy (ATP) for cell func- are capable of generating a consider-
the environment cools considerably, tion. However, brown fat is pro- able amount of muscular activity,
mammals will increase muscle con- grammed to direct its mitochondria to there is little need for an energy-
traction, either voluntarily or by shiver- generate heat rather than produce ATP, demanding tissue whose primary
7
ing. Muscle contraction is fairly ineffi- through a process called (maybe only?) purpose is to generate
9
cient metabolically, with approximate- “uncoupling.” Uncoupling is a process heat; particularly in the age of climate-
ly half (50 percent) of energy lost as that is similar to holding the clutch controlled housing.
down in a manual trans-
This fat is wildly different mission car. When the Surprising Origins
from the other fat types clutch is pressed (disen- Of Brown Fat
gaged), the transmission is Recently, the origin and lineage of
mentioned, and for good “uncoupled” from the brown fat was determined, delivering
reason. This bizarrely mysterious engine, and the power is surprising revelations to the scientific
fat is called “brown fat.” not transferred to the community. When first described in
wheels. Hence, when the 1551 by the Swiss naturalist Konrad
heat, rather than being used as clutch is pressed, the engine turns and Gessner, brown fat was referred to as
mechanical energy (i.e., contracting does not create movement. If the being “neither fat nor flesh,” meaning it
8 10
the muscle; lifting a weight). engine runs, the energy produced is did not appear to be fat or muscle.
Maintaining, or raising, body tempera- lost as heat. If the gas pedal is Under the microscope, brown fat con-
ture is a demanding task. This is one of pressed, the engine turns faster but no tains globules of fat, but is also dense-
the reasons people lose weight during movement occurs as long as the ly packed with mitochondria. It does
a febrile (feverish) illness. The constant clutch is disengaged; instead the rate not contract and does not appear to
shivering necessary to raise the body of energy (gasoline) consumed is secrete any identifiable hormone(s). It
temperature (fever) increases metabol- increased and additional heat is lost. was reasonable to pigeon-hole brown
ic demand, and thus calorie burning, The mitochondria in brown fat are fat as a type of adipose (fat cell), as it
considerably. like engines with the clutch disen- did not appear to have a function in
Nature provides several examples gaged. Normally, the body tempera- humans.
of conditions in which a mammal may ture is maintained through activity and However, with the advances in
need to generate heat when the mus- the brown fat is metabolically quiet. gene mapping, cell biology and mark-
cles are not active. The most relevant However, during hibernation, brown ers of differentiation (cells maturing
is the state of hibernation. Hibernating fat plays a much greater role in main- from stem cells to fully functional
animals, such as bats and several taining body temperature, so the mito- cells), it became possible to trace

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fatattack
brown fat back to its early precursors. It was the cellular equivalent to realiz- precursors as skeletal muscle. In order
The discovery was shocking. Dr. ing that gorillas were showing up to to increase brown fat, the signals for
Patrick Seale of Harvard Medical Thanksgiving dinner because they cellular differentiation have to be
School and a team of colleagues were no longer distant cousins to switched from pro-muscle to pro-
reported in the journal Nature that mankind, but first cousins to us all. brown fat. By favoring the commit-
brown fat is derived from a precursor Tracing brown fat backward, Seale ment to brown fat, the precursor pool
11
cell in the skeletal muscle line. In showed the point where brown fat for skeletal muscle is depleted and the
other words, brown fat is a close rela- and muscle diverge. Certain signals body is impaired relative to respond-
tive to muscle, and only distantly relat- that determine whether this common ing to exercise or muscle injury. In a
ed to white fat. brown fat-skeletal muscle precursor society where frailty and inactivity
The specifics of this study truly commits to brown fat or muscle were have contributed to the obesity prob-
11,13
are amazing. Unfortunately, to fully also defined. lem, this is a drawback that needs to
appreciate the methods used and the Aside from the academic interest be strongly considered. There are
results that lead to this newsworthy these findings inspired, the therapeutic potential ways of doing this, prompt-
conclusion requires a familiarity with promise of increasing brown fat levels ing the precursor cells to become
cell differentiation markers. However, in humans has not gone unnoticed. brown fat, including an identified tran-
a brief description, relying upon the Remember, adult humans have little scriptional regulator called PRDM16,
popularity of the television series brown fat, as heat-generating needs as well as PPAR-gamma activators,
14-16
“CSI,” should offer some idea of why are met by skeletal muscle, the “first olive oil and garlic.
researchers are excited. cousin” to brown fat. All a person The “waste” product for brown fat
Every human begins from a single needs to do to generate heat (and when it is burning calories is heat. The
cell, a sperm-fertilized ovum (egg waste calories) is move around, exer- body can only tolerate a limited range
cell) that combines traits from the cise or even shiver. of body temperature before catabo-
biologic father and mother. As the Unfortunately, being able to be lism, fatigue and tissue damage
fetus grows, the cells begin to “spe- active does not mean people neces- occurs. In extreme cases, the brain can
cialize” into specific tissue in order to sarily are, particularly if their occupa- “cook” and a person can die from
form the “parts” that make a human. tion is not labor-based. In the pursuit hyperthermia (excessively high body
Cells become different in order to of effortless solutions to the American temperature). People, particularly
become blood cells, liver tissue, obesity crisis, researchers are looking infants, can suffer from high fevers
brain matter, muscle, heart, kidneys, at brown fat as a possible target for reaching over 105ºF. If this temperature
etc. Even in adults, a “pool” of early, weight management. persists, brain damage and death can
undifferentiated cells remains to On the face of things, this seems occur in hours to days. Even a persist-
replace cells lost to age or injury. reasonable. After all, if a signal could ent lesser fever can cause problems
These early cells are the cave men be generated by a pill that would with cognition (thinking) and organ
in the evolution of cells. The earliest induce a 10 percent to 20 percent function, including dehydration from
forms are called stem cells, and rep- increase in daily energy expenditure, pronounced sweating. Certain people
resent embryo-like cells that can it could be the metabolic equivalent are particularly sensitive to certain
become a number of different types of “exercise in a pill.” Yet, there are anaesthetics and enter into a state
of cells. As the stem cells evolve, they problems with this approach. First, known as malignant hyperthermia
17
become more developed and commit there is little brown fat in adults, the when being put under for surgery.
to becoming one specific type of cell. primary population suffering from This is a medical emergency and is
At an early point, white fat cells and overweight and obesity-related con- treated very aggressively when it hap-
skeletal muscle share a common pre- sequences. So directly stimulating pens. The uncoupling drug DNP (2,4
cursor cell. In the presence of andro- brown fat as it exists is fairly futile dinitrophenol), used by many weight
6
gens and other factors, these com- due to the limited effect. The trainers to reduce body fat, has been
18
mon precursor cells commit to “promise” of brown fat lies in implicated in at least two deaths.
12
becoming either white fat or muscle. increasing the total amount of brown Even if brown fat could be
Think of this common precursor as a fat to a significant amount of the total “metered” to produce only a set
cellular “missing link.” In muscle, this body mass and then stimulating it to amount of heat, it is stimulated by
“missing link” cellular cave man increase daily energy expenditure beta-adrenergic stimulants— drugs
evolves (differentiates) into a (the number of calories burned dur- like adrenalin. This class of drug was
Neanderthal-like myoblast (early ing the day). However, there are three used for decades, as skeletal muscles
muscle cell) that then evolves into the serious drawbacks to this proposal respond to the same drugs by increas-
mature muscle cell (modern man). that have not been fully considered. ing heat production and cellular activi-
What Seale and his colleagues dis- ty, the so-called “thermogenic” weight
covered was that brown fat expressed The Skinny On loss drugs and supplements. Unless
proteins that were found only in the
11
Brown Fat beta-adrenergic drugs specific to
muscle cell line, not the white fat line. Brown fat arises from the same brown fat are developed, the potential

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fatattack
Dec;283(6):E1135-43.
for adverse cardiovascular effects or
5. Fox CS, Massaro JM, et al.
mood disturbances are just as rele-
Circulation, 2007 Jul 3;116(1):39-48.
vant as they were with ephedrine- 6. Asakura H. Fetal and neonatal ther-
19
products and clenbuterol. moregulation. J Nippon Med Sch, 2004
It is amazing that brown fat acts Dec;71(6):360-70.
much like muscle, despite being a cell 7. Rintamaki H. Human responses to
that stores fat (temporarily). It makes cold. Alaska Med, 2007;49(2 Suppl):29-31.
sense in terms of evolution/develo- 8. Henchoz Y, Malatesta D, et al. Effects
pment and survival that a heat-proof the transition time between muscle-ten-
ducing tissue would be needed during don stretch and shortening on mechanical
periods of prolonged immobility or efficiency. Eur J Appl Physiol, 2006
Apr;96(6):665-71.
hibernation. When one thinks about
9. Watanabe M, Yamamoto T, et al. Cold-
the shared functions of skeletal mus-
induced changes in gene expression in
cle and brown fat in regards to main- brown adipose tissue: implications for the
taining a steady temperature, the reve- activation of thermogenesis. Biol Pharm
lation that they are closely related tis- Bull, 2008 May;31(5):775-84.
sues becomes logically apparent. For 10. Cannon B, Nedergaard J. Neither fat
centuries, brown fat was considered a nor flesh. Nature, 2008 Aug 21;454:947-8.
fat, proving once again appearances 11. Seale P, Bjork B, et al. PRDM16 con-
can be deceiving. trols a brown fat/skeletal muscle switch.
One possible use for brown fat Nature, 2008 Aug 21;454(7207):961-7.
generation/stimulation therapy could 12. Singh R, Artaza JN, et al. Androgens
stimulate myogenic differentiation and
be in treating comatose patients or
inhibit adipogenesis in C3H 10T1/2 pluripo-
those who have suffered a stroke with
tent cells through an androgen receptor-
resulting paralysis. Yet, for the athlete, mediated pathway. Endocrinology, 2003
even the healthy non-athlete, manipu- Nov;144(11):5081-8.
lating brown fat and the shared brown 13. Seale P, Kajimura S, et al.
fat/muscle precursors to boost calorie Transcriptional control of brown fat deter-
burning and reduce body fat may mination by PRDM16. Cell Metab, 2007
have unintended negative conse- Jul;6(1):38-54.
quences. For now, chalk this discovery 14. Centers for Disease Control and
to the (very) interesting, but likely of Prevention. Heat-related deaths—United
little practical value for active adults States, 1999-2003. MMWR Morb Mortal
Wkly Rep 2006 Jul 28;55(29):796-8.
category. In fact, the same benefit
15. Oi-Kano Y, Kawada T, et al. Extra vir-
could likely be achieved by reclining in
gin olive oil increases uncoupling protein 1
a cool bath until the water gets cold
20 content in brown adipose tissue and
enough to induce shivering. I used enhances noradrenaline and adrenaline
the technique to drop body fat in secretion in rats. J Nutr Biochem, 2007
preparation for competition but the Oct;18(10):685-92.
practice holds risk for those with heart 16. Oi Y, Kawada T, et al. Allyl-containing
conditions, so it should not be sulfides in garlic increase uncoupling pro-
attempted without checking with one’s tein content in brown adipose tissue and
personal physician. noradrenaline and adrenaline secretion in
rats. J Nutr, 1999 Feb;129(2):336-42.
17. Rosenberg H, Davis M, et al.
References:
Malignant hyperthermia. Orphanet J Rare
1. Leaf A. Historical overview of n-3 fatty
Dis, 2007 Apr 24;2:21.
acids and coronary heart disease. Am J Clin
18. Miranda EJ, McIntyre IM, et al.
Nutr, 2008 Jun;87(6):1978S-80S.
Two deaths attributed to the use of 2,4-
2. Kien CL, Bunn JY, et al. Increasing
dinitrophenol. J Anal Toxicol, 2006
dietary palmitic acid decreases fat oxidation
Apr;30(3):219-22.
and daily energy expenditure. Am J Clin
19. Chan TY. Food-borne clenbuterol
Nutr, 2005 Aug;82(2):320-6.
may have potential for cardiovascular
3. Walker GE, Verti B, et al. Deep subcu-
effects with chronic exposure (commen-
taneous adipose tissue: a distinct abdomi-
tary). J Toxicol Clin Toxicol, 2001;39(4):345-8.
nal adipose depot. Obesity, (Silver Spring)
20. Pretorius T, Cahill F, et al. Shivering
2007 Aug;15(8):1933-43.
heat production and core cooling during
4. Miyazaki Y, Glass L, et al. Abdominal
head-in and head-out immersion in 17
fat distribution and peripheral and hepatic
degrees C water. Aviat Space Environ Med,
insulin resistance in type 2 diabetes melli-
2008 May;79(5):495-9.
tus. Am J Physiol Endocrinol Metab, 2002

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nutrition By Robbie Durand, MA
performance
Research Update Drummond MJ, Miyazaki M, Dreyer HC, Pennings B, Dhanani S,
Leucine-Enriched Essential Volpi E, Esser KA, Rasmussen BB. Expression of growth-related
Amino Acid Drink After genes in young and old human skeletal muscle following an acute
Exercise Increases Muscle stimulation of protein synthesis. J Appl Physiol, 2008.
Growth Genes
If you are looking to pack on some muscle size, you may American’s Jacked Up On
want to consider adding an essential amino acid drink Energy Drinks!
enriched with leucine after exercise. Researchers examined The USA has won more gold medals...Americans con-
the anabolic effects of a leucine-enriched essential amino sume more energy drinks than any other country.
acid drink in young and old men after a bout of resistance Energy drinks vary widely in both caffeine content (ranging
exercise. Researchers took muscle biopsies to examine the from 50 to 505mg per can or bottle). The caffeine content of
expression anabolic and catabolic proteins.They found that a 6-ounce cup of brewed coffee varies from 77 to 150mg.
even though the older and younger men performed the The review article explained the FDA approved caffeine and
same workout (70 percent of 1 RM, 8 sets of 10 repetitions), limited the maximum caffeine content of cola-type soft
young and older men had different genes being turned on drinks to 71mg/12 fluid oz or 0.02 percent caffeine (Food and
after exercise.They found: Drug Administration, 2003). At least 130
For example, energy drinks now exceed 0.02 percent
1. A protein called REDD2 (catabolic), caffeine recommendations, including
which is a negative regulator of the “dumb-ass” one that contains 505mg in a 24-oz can
mTOR (a key anabolic pathway), was
reduced in both younger and older
of the year (the equivalent of 14 cans of a typical
cola or several cups of coffee). The arti-
men when they drank the leucine- award goes to a cle also reviews the not-so-bright people
enriched essential acid drink.This means
leucine turns off catabolic genes. Good
28-year-old who have experienced adverse health
problems from energy drink overdose.
news for everyone! motocross ath- For example, the “dumb-ass” of the year
2. A protein called Rheb (anabolic), award goes to a 28-year-old motocross
which is a positive regulator of
lete who nearly athlete who nearly died when his heart
mTOR, was only increased in the died when his stopped during a competition. He had
young men who consumed the consumed eight cans of Red Bull
leucine-enriched essential acid heart stopped over a 5-hour period.
drink. This means younger men have
greater anabolic genes being turned on
during a com- The review article also documented
the growing problem of consuming
after exercise, compared to older men. petition. energy drinks and alcohol. As reported
3. They also found IGF-1 levels in a pervious study, ingestion of a Red
increased only in the young, while the older men had no Bull with vodka reduced participant’s perception of impair-
changes and also blunted satellite cell activity. Older men ment of motor coordination in comparison to vodka alone.
have a blunted muscle hypertrophy response to exercise; a Basically, people think that they were not drunk when con-
decrease in IGF-1 seems to be a key cause. suming Red Bull and alcohol, but they really were.This
means people drinking Red Bull with alcohol will leave the
The results of the study suggest that an essential amino bar and get behind the wheel thinking they are fine when
acid drink enriched with leucine, which was designed to they are really drunk! Energy drinks are great preworkout or
maximally stimulate protein synthesis, can benefit both when mental vigilance is needed, but they should not be
older and younger men after resistance exercise, but older consumed with alcohol or taken in excess.
men lose key anabolic-signaling pathways compared to Reissig CJ, Strain EC, Griffiths RR. Caffeinated energy drinks-A
younger men. growing problem. Drug Alcohol Depend, 2008 Sep 20.

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nutrition performance
EPA Reduces synthesis. Skip spearmint tea unless
Muscle Tissue you are looking to look good in a pair
Breakdown of high heels!
Fish oil is recommended for a Kumar V, Kural MR, Pereira BM, Roy P.
healthy diet because it contains the Spearmint induced hypothalamic oxida-
tive stress and testicular anti-androgenici-
omega-3 fatty acids eicosapentaenoic
ty in male rats— altered levels of gene
acid (EPA) and docosahexaenoic expression, enzymes and hormones. Food
acid (DHA), precursors to Chem Toxicol, 2008.
eicosanoids that reduce inflamma-
tion throughout the body. In addition Whey Protein
to reducing the risk of cardiovascular Hydrolysate
disease, recent studies suggest that Enhances
EPA can have anti-catabolic Recovery
actions on muscle. To date, EPA Whey protein has been shown to
has been shown to reduce protein be anabolic and increase muscle
breakdown in cancer patients and strength and muscle mass, but what
during disease conditions, which led about muscle recovery? Researchers
to hyper-metabolic disease that led to from the Centre for Metabolic Fitness
excess body heat, and during starva- and Nutritional Physiology Research
tion. Researchers from Astron Centre in Australia put whey protein
University in the United Kingdom to the ultimate test of muscle dam-
reported EPA blunted protein break- age…eccentric exercise! They had
down, which causes sepsis (a cata- male participants perform 100 maxi-
bolic condition) in rats. They found mal eccentric contractions with leg
that EPA completely blocked the extension and were either given a
actions of a catabolic gene flavored water, 25g whey protein iso-
called ubiquitin-protease path- late, or 25g hydrolyzed whey (or
way. Fish oils may be a good supple- whey protein hydrolysate).
ment to include while dieting Hydrolyzed whey is usually a whey
because of its potent anti-catabolic protein isolate that have had some of
actions. its amino acid peptide bonds broken
Khal J, Tisdale MJ. Downregulation of enzymatically into shorter chains of
muscle protein degradation in sepsis by amino acids. This leads to better
eicosapentaenoic acid (EPA. Biochem
absorption in the stomach.
Biophys Res Commun, 2008 Oct
17;375(2):238-40. Interestingly, peak muscle force
decreased approximately 23 per-
Spearmint Extract cent following eccentric exercise
Reduces and remained suppressed in the
Testosterone control and whey protein isolate
Spearmint tea is a mint tea type group, but recovered fully in the
that is advocated for digestive health whey protein hydrolysate group
benefits and relaxation. Spearmint by 6 hours. Muscle soreness
tea was recently found to reduce increased in all groups, with no dif-
excess hair growth in women, but ference between any if the groups.
scientists really had no idea how. The research suggests that whey pro-
Stay away from spearmint tea; it’s tein hydrolysates, but not isolate,
worse than you can imagine! increases muscle recovery from dam-
Spearmint is anti-androgenic, aging eccentric exercise. Whey pro-
meaning it decreases testos- tein hydrolysates seem to be a supe-
terone. Researchers from India rior source of whey protein
reported that long-term use of a compared to isolates.
spearmint extract caused a decrease
in LH, with reductions in testosterone Buckley JD, Thomson RL, Coates AM,
levels in rats. Scientists found that Howe PR, Denichilo MO, Rowney MK.
long-term use of spearmint extract Supplementation with a whey protein
caused reduced availability of choles- hydrolysate enhances recovery of muscle
terol to steroidogenic cells, leading force-generating capacity following eccen-
to a downregulation of testosterone tric exercise. J Sci Med Sport, 2008

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Supplement
Performance By Jose Antonio, PhD
When You Need More

Than Just Creatine
Maslinic Acid colon cancer cells. And to top it off, another study
Maslinic acid (which goes by the chemical name showed that maslinic acid might modulate glucose
tongue-twister of 2-alpha, 3-beta-dihydroxiolean-12-en-28- metabolism partially through reducing insulin resistance.
oic acid) is what is called a triterpenoid compound, pre- So to summarize, maslinic acid may help promote skele-
sent in fruit and leaves of Olea europaea. Cholesterol is tal muscle hypertrophy, improve glucose metabolism
one example of a triterpene. Phytosterols and phytoecdys- and for you health nuts, fight cancer cells in the colon.
teroids are also triterpenes. Now I know that animal stud- Not a bad trifecta!
ies don’t always translate into human studies, but at the
same time, this is often where we find new cool ingredi- Semicarbazide
ents. In this study, scientists investigated the effects of In organic chemistry, semicarbazide is a derivative
maslinic acid on growth, protein-turnover rates and nucle- of urea, where NH2 on one side has been replaced with
ic acid concentration in trout white muscle. Yep, that’s H2NNH2 hydrazine, yielding H2NNHC(=O)NH2.
trout. As in fish. But the results are rather intriguing. Five (http://en.wikipedia.org/wiki/Semicarbazide) Research
groups of 180 trout of a mean body mass of 20 grams has shown that inhibition of semicarbazide-sensitive
were fed for 225 days with diets containing zero, 1, 5, 25 amine oxidases (SSAO) and monoamine oxidases
and 250mg of maslinic acid per kg of diet. At the end of (MAO) reduces fat deposition in obese rodents: chronic
the experiment, white-muscle weight (which is their fast- administration of the SSAO-inhibitor semicarbazide (S)
twitch muscle) and protein-accumulation rate of trout fed in combination with pargyline (MAO-inhibitor) has also
with maslinic acid were higher than in the control group. been shown to reduce bodyweight gain in obese rats.
The total content of DNA, RNA and protein in trout fed So what happens in non-obese, non-diabetic rats?
with 25 and 250mg of maslinic acid per kg bodyweight Prolonged treatment of non-obese rats with a high dose
was significantly higher than in the control. The proof S (900 micromol per kg bodyweight per day) reduced
tein:DNA ratio was also slightly higher than control. bodyweight gain and limited white adipose tissue
enlargement. When chronically administered at a three-
In the same groups of trout, protein synthe- fold lower dose, S also inhibited SSAO activity, but not
fat depot enlargement, suggesting that effects other
sis rates increased to more than 80 percent than SSAO inhibition were involved in adipose tissue
over the control values, while no differences growth retardation.
were found in protein-degradation rate. Octopamine

Did you know that in mammals and humans, nora-
It gets even better! In the same groups of trout, pro- drenaline is a key modulator of aggression? And that
tein synthesis rates increased to more than 80 percent octopamine, a closely related biogenic amine, has been
over the control values, while no differences were found proposed to have a similar function in flies? Octopamine,
in protein-degradation rate. Thus, maslinic acid can act as of course, has also been proposed as a substitution
a growth factor when added to a standard trout diet. product of synephrine vis-a-vis weight loss. Octopamine
What if we added it to a human diet? Maslinic acid has is able to activate in-vitro (that’s test tube) fat breakdown
other very intriguing properties as well. For instance, or lipolysis in rat fat cells via beta-3-adrenergic receptor
treatment with maslinic acid results in a significant inhi- activation, while it activates glucose uptake in human fat
bition of cell proliferation and causes apoptotic death in cells via its oxidation by amine oxidases. Octopamine

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supplementperformance
treatment was found to produce a 19 percent decrease in due to central appetite suppression. That is, your brain
bodyweight gain, when compared to the 177 grams tells you that enough is enough and to stop eating those
gained by controls (rat study). The decrease in body- French fries.
weight gain was not due to a pronounced and sustain-
able anorectic (appetite lowering) effect of octopamine; Protein Still Rules!
also, elevated plasma insulin of obese rats was lowered I still hear the nonsense from clinicians that all calo-
by octopamine. It would be interesting to see if a caf- ries are the same and it only matters how many calories
feine-octopamine stack would work better than the tradi- you eat during the day. To that I say, “You’re an idiot.”
tional caffeine:synephrine combo. Read the literature. Protein, carbs and fats are not treated
the same by your body. Try overeating doughnuts and
Glabridin overeating on skinless chicken. If you were to overeat by
Stay tuned for a new category of weight-loss supple- 500 calories daily, are you going to tell me that you’d
ments based on the presence of glabridin. Kaneka, a gain the same amount and kind of weight eating dough-
Japanese firm, has a patent on this new ingredient. The nuts as chicken? You are a moron. Anyhow, this investi-
data on this to say the least, is very interesting. In one gation assessed changes in resting energy expenditure
investigation, scientists applied licorice flavonoid oil and substrate oxidation in overweight and obese women
(LFO) to high-fat diet-induced obese mice and investigat- in response to a weight-loss intervention that combined
ed its effect. LFO contains hydrophobic flavonoids a high-protein, reduced-calorie diet with increased physi-
obtained from licorice. Wow, sounds complicated. Well, cal activity. Sounds like some fitness competitors post-
get this. The oil is a mixture of medium-chain triglyc- competition who go high on the hog and then end up
erides, having glabridin, a major flavonoid of licorice. saying, “Soooey!” OK, that was mean.
Obese mice were fed on a high-fat diet containing LFO at In this study, 39 overweight and obese women (mean
zero (control), 0.5 percent, 1.0 percent, or 2.0 percent for age 30.9 years) participated in a 10-week weight-loss pro-
eight weeks. Compared with mice in the control group, gram in which they ate a reduced-calorie diet for which
those in the 1 percent and 2 percent LFO groups effi- protein provided 30 percent of total energy and approxi-
ciently reduced the weight of abdominal white adipose mated 1.4 g/kg. That’s not that high, but it’s a helluva lot
tissues and bodyweight gain. Their fat cells shrunk and higher than the stinkin’ RDA. Subjects incrementally
they found that in the liver, genes for beta-oxidation (fat increased physical activity (i.e., steps walking) through-
burning) went up and those for fatty acid synthesis went out the diet intervention period. They discovered that the
down. Now that’s a good trend, my friend. These findings weight-loss intervention combining consumption of a
proved that LFO prevented and reduced diet-induced high-protein, reduced-calorie diet with increased physical
obesity. activity promotes weight loss without negatively impact-
This flavonoid has other amazing effects. For instance, ing resting energy expenditure (REE) in this population
glabridin, isolated from the roots of Glycyrrhiza glabra, of women. That is an amazing finding. Part of the prob-
was tested for its effect on cognitive function. Indeed, lem with any diet is the drop in REE. Kick up the protein
glabridin appears to help with memory improvement. intake and lift weights is what I’d suggest.
So, a fat-loss potentiator and something to help you find
your car keys. A good duo, indeed! Creatine-Carnosine
Connection
N-butyldeoxynojirimycin Given its versatile biologic properties, such as anti-
High doses of N-butyldeoxynojirimycin (NB-DNJ) in oxidative, anti-glycation and pH-buffering capacity,
healthy, lean and leptin-deficient obese (ob/ob) mice can carnosine has been implicated as a protective factor in
promote weight loss, according to recent studies. The the aging process. Can you say, beta-alanine?! In this
effect of NB-DNJ treatment on subcutaneous adipose tis- study, scientists looked at the age-related changes in
sue (i.e., fat under the skin) and on epididymal fat pads skeletal muscles as well as the effect of lifelong creatine
was measured. Lean mice treated with NB-DNJ admixed supplementation on mice. At 25 (young mice), but not at
with their diet lost weight in the form of adipose tissue. 60 weeks (old mice), oral creatine supplementation sig-
This resulted in a 40 percent reduction in skin thickness nificantly increased carnosine (+88 percent) and anserine
and a reduction in epididymal fat pad weights after five (+40 percent) content compared to age-matched control-
weeks of treatment. Following the depletion of adipose fed animals. Intriguing indeed. However, taurine and
tissue mass, the mice grew normally and did not have total creatine content was not affected by creatine sup-
any reduction in lean mass. Cool. Lose fat and keep your plementation at any age. Creatine-treated mice showed
muscle! Sounds like caffeine-ephedra! Obese mice treat- less muscle fatigue (soleus muscle) and enhanced force
ed with NB-DNJ also lost weight or gained weight at a recovery (m. extensor digitorum longus [EDL]) compared
greatly reduced rate compared with nontreated controls. to controls at 25 weeks, but not at 60 weeks. So, it looks
The cause of this weight loss? Apparently, NB-DNJ caus- like creatine supplementation is able to transiently, but
es weight loss as a result of reduced food consumption potently increase muscle carnosine and anserine content,

www.fantamag.com
supplement
performance
which coincides with improved resis- Octopamine in male aggression of
Drosophila. Curr Biol. Feb 12
tance to contractile fatigue. But as
2008;18(3):159-167.
you get older, you may need more
Bour S, Visentin V, Prevot D, Carpene C.
than just creatine.
Moderate weight-lowering effect of
octopamine treatment in obese Zucker
Allicin
rats. J Physiol Biochem, Sep
What are the effects of allicin sup-
2003;59(3):175-182.
plementation on exercise-induced
Fontana E, Morin N, Prevot D, Carpene
muscle damage (EIMD) in well-
C. Effects of octopamine on lipolysis, glu-
trained athletes? Subjects were ran-
cose transport and amine oxidation in
domly assigned to an allicin supple-
mammalian fat cells. Comp Biochem
mentation group (AS group) and a
Physiol C Toxicol Pharmacol, Jan
control group and received either
2000;125(1):33-44.
allicin or placebo for 14 days before
Aoki F, Honda S, Kishida H, et al.
and two days after a downhill tread-
Suppression by licorice flavonoids of
mill run. The results suggested that abdominal fat accumulation and body
allicin might be a potential agent to weight gain in high-fat diet-induced obese
reduce EIMD. If you’re wondering C57BL/6J mice. Biosci Biotechnol
where you’d likely get allicin…that’s Biochem, Jan 2007;71(1):206-214.
right, from garlic. Cui YM, Ao MZ, Li W, Yu LJ. Effect of
glabridin from Glycyrrhiza glabra on learn-
Jose Antonio, PhD, is vice presi- ing and memory in mice. Planta Med, Mar
dent of the National Strength and 2008;74(4):377-380.
Conditioning Association. He has a Priestman DA, van der Spoel AC,
PhD in muscle physiology and is Butters TD, Dwek RA, Platt FM. N-
chief executive of the International butyldeoxynojirimycin causes weight loss
Society of Sports Nutrition. as a result of appetite suppression in lean
and obese mice. Diabetes Obes Metab,
References: Feb 2008;10(2):159-166.
Fernandez-Navarro M, Peragon J, Pasiakos SM, Mettel JB, West K, et al.
Amores V, De La Higuera M, Lupianez JA. Maintenance of resting energy expendi-
Maslinic acid added to the diet increases ture after weight loss in premenopausal
growth and protein-turnover rates in the women: potential benefits of a high-pro-
white muscle of rainbow trout tein, reduced-calorie diet. Metabolism, Apr
(Oncorhynchus mykiss). Comp Biochem 2008;57(4):458-464.
Physiol C Toxicol Pharmacol, Mar Derave W, Jones G, Hespel P, Harris
2008;147(2):158-167. RC. Creatine supplementation augments
Reyes-Zurita FJ, Rufino-Palomares EE, skeletal muscle carnosine content in
Lupianez JA, Cascante M. Maslinic acid, a senescence-accelerated mice (SAMP8).
natural triterpene from Olea europaea L., Rejuvenation Res. Jun 2008;11(3):641-647.
induces apoptosis in HT29 human colon- Su QS, Tian Y, Zhang JG, Zhang H.
cancer cells via the mitochondrial apoptot- Effects of allicin supplementation on plas-
ic pathway. Cancer Lett, Sep 12 2008. ma markers of exercise-induced muscle
Liu J, Sun H, Duan W, Mu D, Zhang L. damage, IL-6 and antioxidant capacity. Eur
Maslinic acid reduces blood glucose in J Appl Physiol, Jun 2008;103(3):275-283.
KK-Ay mice. Biol Pharm Bull, Nov Beelen M, Koopman R, Gijsen AP, et al.
2007;30(11):2075-2078. Protein coingestion stimulates muscle pro-
http://en.wikipedia.org/wiki/Semicarbazide tein synthesis during resistance-type exer-
Carpene C, Abello V, Iffiu-Soltesz Z, cise. Am J Physiol Endocrinol Metab, Jul
Mercier N, Feve B, Valet P. Limitation of 2008;295(1):E70-77.
adipose tissue enlargement in rats chroni- Borsheim E, Bui QU, Tissier S,
cally treated with semicarbazide-sensitive Kobayashi H, Ferrando AA, Wolfe RR.
amine oxidase and monoamine oxidase Effect of amino acid supplementation on
inhibitors. Pharmacol Res, Jun muscle mass, strength and physical func-
2008;57(6):426-434. tion in elderly. Clin Nutr, Apr
Hoyer SC, Eckart A, Herrel A, et al. 2008;27(2):189-195.

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MuscleGrowth
Update By Robbie Durand, MA
High Reps vs.

Heavy Weights:
Which Is Better For Muscle Growth?
“Everyone wants to be a bodybuilder, but no one wants to lift
heavy-ass weights!”—Ronnie Coleman
Muscle growth is a complex process; professional body-

builders are divided into two camps: the light weight, high-rep
camp and the heavy weight. In order for a muscle to grow, mus-
cle overload must occur with resistance exercise; no argument
there, however several books have advocated high-rep exercises
to stimulate muscle growth. The best example, the 50-rep
squats to blast leg muscle, is a commonly used method.
The most famous bodybuilder advocating high reps
for muscle growth was Tom Platz; he was famous
for sets with reps of 20 to 30 in the squat. A
small reminder, Platz was known to squat
500 pounds for over 30 reps!!! Proponents
of the high-rep training claim that high reps
increase blood flow, which enhance nutrient
delivery, cause massive increases in
nitric oxide and greater muscle pumps,
which stimulate muscle growth.
Vascular
Occlusion With
Light Weight
Produces Muscle
Hypertrophy
It was previously thought that
only performing resistance exercise at
a load greater than 65 percent was enough
to stimulate muscle growth. However, some
recent studies have reported that muscle tension is not the
only way to produce muscular hypertrophy. For instance, a
low-intensity (~50 percent 1 RM) resistance training per-
formed with leg extensions caused a marked increase in
muscular size [~12 percent gain in muscle size and strength

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MuscleGrowthUpdate
(~20 percent gain) when combined
8
Heavy Resistance increase muscle mass. Current
with moderate vascular occlusion. Exercise Beats research shows that acute anabolic
The effects of these exercise training Light Weight, hormones responses are important,
regimens with restricted muscular High-Rep for but are not the Holy Grail for increas-
blood flow are likely mediated by the Muscle Size ing muscle size. Remember,
following processes: 1) stimulated At the end of 12 weeks, the cross- endurance exercise can produce con-
secretion of growth hormone by intra- sectional size or muscle growth of siderable increase in GH and testos-
muscular accumulation of metabolic each leg demonstrated increases in terone in response to exercise, yet
10
byproducts, such as lactic acid ; 2) muscle size, but the heavy resis- they don’t produce muscle hypertro-
moderate production of free radicals tance group demonstrated phy. Powerlifters demonstrate signifi-
5
and tissue damage promoting tissue greater gains in muscle mass. cant muscle size yet the typical pow-
9
growth ; and 3) additional recruitment The heavy resistance exercise group erlifting workout produces low
of fast-twitch fibers in a hypoxic (low demonstrated a 7.6 ± 1.4 percent gain anabolic hormone responses.
11
oxygen) condition. These studies in muscle mass while the light Previous studies have shown that
suggest that the muscle mass- weight group gained 2.6 ± 0.8 per- ingestion of whey protein before
building effects of resistance cent. The heavy resistance training exercise blunted testosterone and GH
6
exercise involves not only muscle group also gained greater increases responses, but many studies suggest
tension (weight) but also meta- in muscle strength as well. The study that pre-exercise protein supplemen-
bolic, hormonal and neuronal fac- shows that light weight/high-rep rou- tation is essential for increasing mus-
tors. Higher repetition exercises has tines do increase muscle mass, but cle mass. I would not miss a pre-exer-
been shown to increase testosterone, just not to the same extent as heavy cise whey protein shake in hopes of a
growth hormone (GH) and insulin-like resistance exercise. better acute testosterone response.
1,2,3,4
growth factor 1 (IGF-1). You will Despite getting a good muscle
definitely feel a greater muscle burn pump, you are not going to grow Muscle Tension
with a lighter weight and feel more without loading up the bar with May Be More
pumped, but does a light weight, some iron! When I read this study, I Important Than
high-rep program such as the 50-rep remember an episode of NO BULL Acute Hormone
squat routine lead to greater muscle RADIO where Dave and John were Responses
growth? discussing, “Who was the strongest This research also is in conjunc-
bodybuilder ever?” Several names tion with researchers at the Exercise
Light Weight were mentioned: Johnnie Jackson, Metabolism Group at McMasters
Exercise vs. Heavy Dorian Yates and Greg Kovacs. Flex University who recently reported
Weights: Which Is Wheeler set the record straight: that muscle hypertrophy took place
Better? “Ronnie Coleman was the strongest without acute increases in anabolic
7
Researchers tested a light-weight bodybuilder ever...period!” Is it any hormone concentrations. Ten
protocol and a heavy resistance exer- coincidence that as heavy as Ronnie healthy young male subjects per-
cise program to determine if light trained, he also racked up eight Mr. formed unilateral resistance training
weight programs with lots of reps can Olympias? No high-rep training for for eight weeks (three days/week).
stimulate muscle growth. Researchers Ronnie, only heavy weights!! Unilateral resistance exercise is basi-
took 12 healthy young men and made cally where you train one leg, while
them perform 12 weeks of resistance Muscle the other leg is used as a control or
exercise on a leg extension machine; Hypertrophy untrained muscle. Exercises per-
they performed three workout ses- Without Increases formed in the study were knee
sions per week. A total of 10 sets was In Acute Anabolic extension and leg press performed
assigned to two groups: Hormones at 80-90 percent of the subject’s sin-
a) One leg with light weight; 36 repe- Another interesting finding was gle-repetition maximum (1 RM).
titions per set (15 percent of 1 RM) that increases in muscle hypertro- Blood samples were collected
b) The other leg with heavy weight; 8 phy occurred without increases before, immediately after, 30, 60, 90,
repetitions per set (70 percent of 1 RM) in circulating anabolic hormones. and 120 minutes post-exercise. The
This finding of increases in muscle first training bout and following the
Here is what’s really interesting; growth without changes in circulating last training bout were analyzed for
even though they performed different levels of anabolic hormones makes total testosterone, free testosterone,
rep ranges, both groups performed one question: How important are the GH and insulin-like growth factor-1,
the same workout volume. The acute anabolic hormone responses to along with other hormones. Thigh
good thing about this study is that the exercise? When I first started studying muscle cross-sectional area of the
subjects served as their own controls, exercise endocrinology, I thought that (vastus lateralis) was measured pre-
so they were not being compared to the workouts that caused the greatest and post-training.
other people. increase in anabolic hormones had to Acutely, no changes in GH, testos-

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MuscleGrowthUpdate
References:
ea king GH INCREASES SERUM 1. Hakkinen, K., and Pakarinen, A. Acute

Br earch IGF-1 BUT NOT MUSCLE hormonal responses to two different fatigu-
s
Re date: IGF-1 LEVELS or MGF! ing heavy-resistance protocols in male ath-
Up
Proponents of high-rep training advocate that the letes. J Appl Physiol, 74: 882-887, 1993.
larger increases in GH stimulate IGF-1, which makes it more 2. Raastad, Truls., Bjoro, Trine., and
important for muscle growth. Researchers from London reported disap- Hallen, Jostein. Hormonal responses to
pointing results on the anabolic effects of GH for promoting muscle growth. high- and moderate-intensity strength exer-
The anabolic actions of GH has been previously been thought to be mediated cise. Eur J Appl Physiol, 82:121-128, 2000.
by increases in IGF-1. The researchers took seven young, healthy men (aver- 3. Kraemer, W.J., Marchitelli, L.J.,
age age of 24 years old) and gave them injections of GH (.075 IU kg per day) Gordon, S.E., Harman, E., Dziados, J.E.,
or a placebo for two weeks and performed a bout of resistance exercise. The Mello, R., Frykman, P., McCurry, D., and
subjects completed 10 sets of six lifts of a weight equivalent to 80 percent of Fleck, S.J. Hormonal and growth factors
their 1-RM. Two minutes rests were given between each bout of 10 repeti- responses to heavy-resistance exercise pro-
tions. The main finding was that two weeks of tocols. J Appl Physiol, 69:1442-1450, 1990.
4. Hakkinen K, Pakarinen A. Acute hor-
In conclusion, monal responses to two different fatiguing
the study shows that the regulation of IGF-1 by GH differs in muscle and heavy-resistance protocols in male athletes.
liver. J Appl Physiol, 1993 Feb;74(2):882-7.
5. Holm L, Reitelseder S, Pedersen TG,
Perhaps a larger dose may Doessing S, Petersen SG, Flyvbjerg A,
have had a different effect. GH as a muscle builder has been disappointing; Andersen JL, Aagaard P, Kjaer M. Changes
the fact that GH increased serum but not muscle IGF-1 or MGF may be the
in muscle size and MHC composition in
reason why.
response to resistance exercise with heavy
and light loading intensity. J Appl Physiol,
Aperghis M, Velloso CP, Hameed M, Brothwood T, Bradley L, Bouloux PM,
2008
Harridge SD, Goldspink G. Serum IGF-I levels and IGF-1 gene splicing in mus-
6. Hulmi JJ, Volek JS, Selänne H, Mero
cle of healthy young males receiving rhGH. Growth Horm IGF Res, 2008
AA. Protein ingestion prior to strength exer-
cise affects blood hormones and metabo-
terone, or IGF-1 concentrations were stimulates growth. “Muscle pumps”
lism. Med Sci Sports Exerc, 2005
observed in the 90 minutes follow- and “feeling the burn” are not real-
Nov;37(11):1990-7.
ing exercise and there was no influ- ly what building muscle is about,
7. Wilkinson SB, Tarnopolsky MA, Grant
ence of training on the anabolic hor- nor is it a good indicator of muscle
EJ, Correia CE, Phillips SM. Hypertrophy
mones measured. GH did show a growth, as the study demonstrates.
with unilateral resistance exercise occurs
moderate increase 30 minutes post- You can get a good “burn” by
without increases in endogenous anabolic
exercise, but returned to baseline doing 20-30 repetitions; however,
hormone concentration. Eur J Appl Physiol,
values by 90 minutes. Training- training at that rep range does not
2006 Dec;98(6):546-55.
induced increases in muscle hyper- efficiently overload the muscle. The
trophy were observed in type IIb bottom line of the study is that 8. Takarada Y, Sato Y, and Ishii N. Effects
and IIa muscle fiber. No changes training loads less than 70 percent of resistance exercise combined with vascu-
were observed in muscle size in the of a 1 RM are not going to induce lar occlusion on muscle function in athletes.
untrained leg. In conclusion, uni- significant gains in muscle mass or Eur J Appl Physiol, 86: 308–314, 2002.
lateral training induced local strength. High-rep training may be 9. Takarada Y, Takazawa H, and Ishii N.
muscle hypertrophy only in the good for muscle pumps but not Applications of vascular occlusion diminish
exercised limb, which occurred good for increasing muscle size or disuse atrophy of knee extensor muscles.
in the absence of testosterone, strength. Med Sci Sports Exerc 32: 2035–2039, 2000.
GH or IGF-1-circulating levels. 10. Takarada Y, Nakamura Y, Aruga S,
The moral of the story, don’t get so Key Points: Onda T, Miyazaki S, and Ishii N. Rapid
caught up in the acute anabolic hor- • Light weight, high-repetition increase in plasma growth hormone after
mone response that you limit your workouts do not stimulate muscle low-intensity resistance exercise with vascu-
poundage. growth effectively; heavy resistance lar occlusion. J Appl Physiol, 88: 61–65,
A light weight, high-rep pro- exercise is a greater stimulator of 2000.
tocol does produce muscle muscle growth. 11. Takarada Y, Takazawa H, Sato Y,
hypertrophy, but light weight, • Muscle hypertrophy occurred Takebayashi S, Tanaka Y, and Ishii N. Effects
however heavy resistance exer- despite increases in anabolic hor- of resistance exercise combined with mod-
cise produces greater muscle mones; muscle growth factors (IGF- erate vascular occlusion on muscular func-
mass gains. Muscle “burn” does 1, MGF) may be more important tion in humans. J Appl Physiol, 88:
not stimulate growth; overload than the acute hormone increases. 2097–2106, 2000.

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DENNIS
WOLF
THE
PEOPLE’S
CHOICE What The F*ck
Happened At The O?
Exclusive Interview By Ron Harris
Photography by Per Bernal
Last year, the surprise at the Mr. Olympia was Germany’s Big Bad
Wolf. At 270 pounds, with broad shoulders, a small waist and shape
to die for, he was so impressive that many felt the judges intention-
ally never compared him to winner Jay Cutler for fear he would
point out just how badly Dennis trumped him.
Dennis got fifth place, and most fans felt he deserved better.
Viewers of the web cast on www.bodybuilding.com voted him as
their pick for the “People’s Choice,” beating out Cutler, Martinez,
Dexter and Ronnie. The stage was set for Dennis to come back and
snatch the title away from Jay decisively in 2008. Wolf took the
whole year off to concentrate on improving and making sure he was
indeed ready to hold the Sandow trophy this year. But something
happened that resulted in Dennis lacking the “wow” factor. The con-
dition and shape were there, but Wolf was flat. Even though he once

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again got the nod for People’s Choice, a lot of people Wolf I wanted to be onstage this year. I was very disap-
were disappointed and wanted answers. Dennis was sup- pointed in myself because I lost a little over 15 pounds in
posed to win the Mr. Olympia this year and from all pho- the final two weeks before the Olympia.
tos and videos we saw in the final weeks, he could have. RH: Fifteen pounds? Seriously?
So why didn’t he? As a big part of the hype machine that DW: Yes. I tried something different and took the carbs
pumped Dennis up as the next Mr. O, MD tracked him completely out of my diet for the first time ever. I wanted
down a week after the show and got to the bottom of the my conditioning to be the most fantastic in the whole con-
whole situation. test. But we all learn from our mistakes, or at least we all
RH: Some people say you looked exactly the should. Now I know what not to do next time.
same as you did last year, and others say you RH: Some people say that you had a golden
looked much better. What do you think? opportunity to win the show, since you had a lot of
DW: First, I will say that I was not 100 percent and did hype and publicity leading up to the Mr. Olympia,
not look the way I wanted to. But I did look different from and once again Jay Cutler was not in his best con-
last year. The weight on the scale would not reflect that, dition. Do you see it that way, that you missed a
because it was pretty exactly the same as 2007— right great opportunity, or not?
around 270 pounds. But I was much harder and drier at DW: I can’t argue with that, because it’s how I feel, too.
that weight than I was last year. I also improved my weak Guys say this all the time about looking so much better a
points quite a bit: my back, my hamstrings and my glutes. couple weeks before the contest and I don’t know how
If you put photos of me in the back and side poses side- often it’s really true. But I can tell you in all honesty and
by-side from last year and this year, it is very apparent without even exaggerating that if I had stepped onstage
that those areas all came up. But I was not the Dennis the way I looked at two weeks before the show, I probably

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would have won. My condition was the to see what he could do for me, too. I didn’t want
same, but I was so much fuller at 285 pounds to look back at my pro career and wonder, hmm,
shredded to the max. would I have done any better if I had teamed up
RH: I do not doubt you on that for a with Chad Nicholls?
minute. You’re a humble guy and you RH: What was it like working with Chad?
don’t make idle claims. This was the How did he have you doing things different-
first contest you did not work with your ly than you had in the past?
friend Peter Trenz on. Was Peter upset at DW: The diet was much shorter than what I
all that you chose to work with Chad for normally do, but it was also much tougher.
the Mr. Olympia? Usually I diet for about 16 weeks, more gradual-
DW: Of course “Pit” wasn’t happy that we ly. This time, I looked ready after just following
wouldn’t be working together for the his diet for five weeks. But I still had another
Olympia. But he’s a great guy and he’s been five weeks to go before the Olympia. The con-
my friend for years, so he always under- cern at that point was how do I keep my size
stands that any decision I make is nothing while maintaining that condition for over a
personal against him. I wanted to look for- month more? Chad didn’t expect me to drop the
ward in my career and try something new fat as quickly as I did, and neither did I. So I
and different. Chad had done an excellent job wound up over-dieting and looking so flat. I did
with guys like Ronnie, Flex and Victor. I had my best not to let my spirits get down at the
“Chad had done an excellent

job with guys like Ronnie, Flex
and Victor. I had to see what
he could do for me, too.
I didn’t want to look back at
my pro career and wonder,
hmm, would I have done any
better if I had teamed up with
Chad Nicholls?”

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show, but the whole time I was thinking, if I wasn’t so flat, RH: So things did not go as planned. Can you tell
if I wasn’t so flat! I know a lot of people were saying, “Oh, us what happened?
this Wolf guy was supposed to be so great and he doesn’t DW: Like I said, I was about 285-286 pounds after only
look so great to me.” But the Wolf who was onstage in Las five weeks of dieting. A decision was made at two weeks
Vegas was a shadow of what I should have been. out to cut out the carbs, so I could dial everything in just a
RH: Some people blame Chad for you not looking little more and have that freaky, grainy type of condition like
as spectacular as they had hoped you would. He did Dorian Yates was known for. With my size and shape and
handle your prep. Do you blame Chad? Or did he do a that condition, I would have been very tough for any of the
good job? guys to beat. But going down to zero carbs caused me to
DW: Chad definitely did a great job. Despite the way it lose muscle mass. The hope was that my carb loading
turned out, I still consider it the best contest preparation I would take care of that and I would fill back out to at least
have ever had. He is very thorough and detail-oriented, 280 or so, but I just couldn’t seem to fill out. It wasn’t just a
and an extremely intelligent man. But it was the first time lack of glycogen in the muscles that made me look the way I
we ever worked together. He didn’t know how my body did; the fact was that I had actually lost muscle size. You
would respond to certain variables. There is no way to can’t get that back just by eating a lot of carbs for a couple
know that ahead of time. So I am very confident that the days. Like I said, Chad and I both learned a lot from the
next time we work together the results will be much better. experience and it will never happen again. But unless you

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make a mistake, you never learn what works and what
doesn’t. People assume we pros are all the same because
we all have very good genetics, but we do all respond dif-
ferently to nutrients. What works for me may not work for
Dexter or Phil, and vice versa.
RH: I saw a lot of photos of you over the last
few weeks leading up to the Mr. Olympia, and it
looked like you were going to be much bigger and
better this year. At
two or three
“I tried not to show weeks out, how
how disappointed I would you say you
was, but I think a lot looked? How did

you feel about the
of people could tell by way your physique
my body language. It was shaping up?
was just so depress- DW: Two or three

weeks before the
ing because I trained Olympia, I was in the
a whole year with best shape of my life.
nothing but this con- I have never been so

big and in such great
test as my goal, and condition. Really, I
it was clear I wasn’t was looking in the
a contender.” mirror at that time

and could not even
believe what I was
seeing. Even though I was confident since I made the top
five last year, I wasn’t really thinking I would win this year
until then. At two and three weeks out it hit me that you
know, I really can win the Mr. Olympia. I know I am good
enough to do it unless Jay looks like he did in 2001 or
something. But by the time I got onstage at the show, I
knew there was just no way I was going to win it this
year. But I still had to do my best up there.
RH: Knowing what you know now, would you
have done anything differently in the last few
days?
DW: I will never drop my carbs like that again.
Obviously some guys can do that and they don’t lose any
muscle. Apparently, my type of body really does require
carbohydrates, and going without them for any extended
period of time does nothing good for me. I don’t get any
leaner, I just lose size and fullness.
RH: The first callout in the judging was Jay,
Dexter, Toney and Heath. Did you immediately that not only was I not possibly winning, but my chances
think something was wrong when you weren’t in of even being in the top three were very low. I tried not to
that first callout? show how disappointed I was, but I think a lot of people
DW: I will be honest. When the names were could tell by my body language. It was just so depressing
announced for that first callout and “Dennis Wolf” was because I trained a whole year with nothing but this con-
not one of them, I got even more down than I already test as my goal, and it was clear I wasn’t a contender.
was. We all know how the judging works. Nobody ever RH: Last year you were never compared to Jay
wins if he is not in that first group to be compared. If you Cutler, and this time you were, several times. Was it
are good enough to win, they notice you right away. If satisfying to finally be allowed to be compared to
those four guys weren’t the top four, then I was pretty the two-time Mr. Olympia?
sure the top three was in there out of the four. So I knew DW: It was a good feeling. I think everybody could see

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that even as flat as I was, once again Jay was not better had said a few months ago that my back didn’t look any
than me. The scores did not reflect that, but I think the pic- better from 2007. Maybe now he will change his opinion
tures from the contest will bear it out pretty good. You will about that?
have some good comparison shots of us in this issue, RH: I doubt it. He’ll probably rave about how
right? great his fellow Weider athletes Dexter and Phil
RH: I’m sure we will. Your back was a weak looked, and throw you under the bus. You also did a
point in the past, yet most people felt you beat Jay very good job at improving your glutes and ham-
in the back poses this year. How did it feel to hear strings. Were there any new exercises or techniques
that? you used to accomplish this?
DW: That did feel really good. It means I have been DW: I did a lot of barbell good-mornings, which is an
doing my homework and training my back very hard. Jay exercise for the lower back I don’t think too many body-

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builders these days do. I sure don’t see it
being done ever. I also did a version of
good mornings using the hack squat
machine facing the opposite way. In gen-
eral I trained my lower back and ham- Dennis Wolf at the
strings much heavier than ever before, 2008 Mr. Olympia.
and they grew.
RH: When it came to posing and
presentation, you were perhaps the
very best in the show. Did you work
a lot on your poses over the last
year so you would hit them all
perfectly?
DW: I did put a lot of time into
posing practice since last year.
My goals weren’t just to
improve certain body parts,
but everything it takes to be
the best pro I can be. I
watched tapes and saw
that my posing was good,
but it could be better. I
wanted everything to be
smooth and polished.
RH: Some people
thought you deserved
fourth or fifth, and there
were some who thought you
looked good enough to win the
whole show. Does this just prove that
bodybuilding all comes down to a
matter of opinion and personal pref-
erence?
DW: Bodybuilding is, always has been,
and always will be about the personal
preferences of whoever is looking at the
physiques. Some people like my type of
physique: taller, big and with good sym-
metry. Other people care more about size
and don’t really care about the shape and
proportions so much. Everybody likes
what they like. That’s why we are judged
by a panel of experienced eyes who are
trying to find the man with what they feel
is the ideal total package. But because that
means something a little different even to
them, you get different types of bodies
winning.
RH: A lot of fans thought Jay
Cutler didn’t even deserve to be in
the top five, because of his wide
waist, the loose skin on his lower
back and glutes, and the fact that
one leg is much smaller than the
other one. If you were a judge, where
would you have put Jay?

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K I N G N
BREADENNIS OUT E W S !
OF THE ARNOLD:
A HERNIA
SIDELINES THE
BIG BAD WOLF
Just before deadline, we received some
unfortunate news from Dennis, who had
been touring Australia in early to mid-
October. Apparently he had
been training for the Mr.
Olympia with an undiag-
nosed hernia. Being the
trooper that he is, Wolf did-
n’t let it stop him and
fought through the pain
until the show was over. “I
didn’t want anyone to
know, because then it
sounds like an excuse,” he
said. It also explains why his stomach was
uncharacteristically distended at times
during the Mr. Olympia contest, and why
his bellybutton had transformed into an
“outie.” But the situation is being reme-
died very soon. “My doctor says we have
to operate as soon as possible,” he told
me. “I don’t get back to Germany until the
end of October, so we are scheduling my
surgery for then.” He will be unable to
train for six weeks following the procedure,
and must avoid squats and leg presses for
an additional three months. This means
Dennis will not have time to train for the
Arnold Classic, a contest he stood a good
chance to win in 2009. Luckily, he will still
have ample time to prepare for the Mr.
Olympia. “I am sorry to all my fans who
wanted to see me compete at the Arnold
Classic, but if I tried to put off the surgery
much longer things would only get worse.
Thanks to all of you for your support, and
also to Mr. Steve Blechman and MD, who
are always on my side.” Look for more
details here in MD next month.
DW: I like Jay a lot. He is one of the nicest guys I have world to fourth is something to be proud of. Do
ever met and had the privilege to talk to. But the way he you take pride in that?
looked this year, I would not have had him in the top six. DW: I do. I’m proud to say I am fourth in the whole
Maybe seventh or eighth. At his best, he was incredible. world. It was my goal to do better than I did last year, and I
But this was not his best at all. accomplished that. I just wasn’t happy with myself
RH: It also needs to be said that in the end, because I know I could have done a lot better than that. I
you did place higher in the 2008 Mr. Olympia could have that Sandow trophy right now and be training
than you did in 2007. To go from fifth in the to defend my Mr. Olympia title next year!

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RH: Do you feel there was too much expectation all in the past. Now I am looking forward to 2009.
on you to win this year? Did you feel a lot of pres- RH: With your height and structure, many feel
sure on you to win? you will definitely make a great Mr. Olympia one
DW: Yes, so many people were saying I would win the day soon. What do you think it will take for you to
Mr. Olympia this year and they really expected me to do win the biggest title in professional bodybuilding?
it. I feel like I let them down in a way. It hurts to hear that I DW: I really think my best chance to win the Sandow
was all hype and the magazines made me out to be will be in 2009 and 2010. After that, hopefully it will all be
something so much better than what I really am. But it’s about holding on to the title for as long as I can. ■

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VICTOR VS.
DEXTER &
PHIL HEATH
By Flex Wheeler, Photography by Per Bernal
The latest Olympia lit the fuse for a megaton of TNT that’s gonna blow the
bodybuilding world to high hell in 2009. First, you have the Arnold Classic, with
a lineup that even Don King wouldn’t dare dream up: Victor, Kai, Branch, Wolf,
www.musculardevelopment.com January 2009

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Phil, Melvin, Dexter and Jay (OK, not 100 percent about Of all the stellar stars mentioned above, three stand
those last two, but I can dream). How’s that gonna turn out as symbols of the timeless art of bodybuilding: Victor
out, I wonder?Then we have the midseason shows lead- Martinez, Dexter Jackson and Phil Heath.These three
ing up to…the Olympia. I know, I’m getting way ahead of have it all.They’ve met once before in the real world.
myself, but cut me some slack. Bodybuilding just got excit- Victor and Dexter finished one and two, with Phil coming
ing again. in fourth— but that was two years ago and times have
At present, Dexter Jackson rules the iron universe, at changed. Dexter is Mr. Olympia now and Phil has made
230 pounds. Now that’s not small, but it sure ain’t 275 staggering improvements, poised to challenge for
pounds, either.You have to go back 26 years to find a supremacy. Victor’s beaten Dexter twice and was, for all
champion under 250 pounds. It all started with Haney, and intents and purposes, Mr. OIympia in 2007 (albeit the
each successive Mr. Olympia since has raised the bar. But uncrowned champion). He’s healed from the injury that
now instead of pure size, we’re rewarding pure perfection. sidelined him in 2008 and by all reports, training like a
Does this open the door for the rest of the field? I think so. man possessed to bang his way back to the top. Now,
Last year’s Olympia was a precursor for what should fol- because we’re not absolutely sure that these three will
low in the new era.The bodybuilding landscape is chang- collide at the Arnold and with the Olympia too far off to
ing as the days of the mass monsters pass into that quiet wait (we wouldn’t do you loyal readers like that), we
night.Yes, we still clamor for size, but why settle for size decided to make this dream matchup happen in the MD
alone when you can have it with shape, symmetry, pro- universe…with a slight twist: it’s gonna be two on one.
portion and conditioning— the very ideals of bodybuild- So here’s MD’s own, Victor Martinez, vs. Dexter Jackson
ing?The total package is taking center stage again. and Phil Heath, Cyber Wars 2009. Action!

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DEXTER JACKSON
November 26, 1969, 5’6”, 235 pounds
Had the best year in pro bodybuilding
in 2008 (maybe in history)— five titles,
bookended by the Arnold and Olympia.
1992 NPC Southern States, Lightweight, Third
1995 NPC USA Championships, Light-Heavyweight, First
1996 NPC Nationals, Light-Heavyweight, Sixth
1998 North American Championships, Light-Heavyweight, First and Overall
1999 Arnold Classic, Seventh
1999 Grand Prix England, Fourth
1999 Night of Champions, Third
1999 Mr. Olympia, Ninth
1999 World Pro Championships, Fourth
2000 Arnold Classic, Fifth
2000 Grand Prix Hungary, Second
2000 Iron Man Pro Invitational, Third
2000 Night of Champions, Eighth
2000 Toronto Pro Invitational, Second
2001 Grand Prix Australia, Third
2001 Grand Prix England, Fourth
2001 Grand Prix Hungary, Third
2001 Night of Champions, Second
2001 Mr. Olympia, Eighth
2001 Toronto Pro Invitational, Second
2002 Arnold Classic, Third
2002 Grand Prix Australia, Second
2002 Grand Prix Austria, Second
2002 Grand Prix England, First
2002 Grand Prix Holland, Third
2002 Mr. Olympia, Fourth
2002 San Francisco Pro Invitational, Third
2002 Show of Strength Pro Championship, Sixth
2003 Arnold Classic, Fourth
2003 Maximum Pro Invitational, Third
2003 Mr. Olympia, Third
2003 San Francisco Pro Invitational, Third
2003 Show of Strength Pro Championship, First
2004 Grand Prix Australia, First
2004 Iron Man Pro Invitational, First
2004 San Francisco Pro Invitational, First
2005 Arnold Classic, First
2005 San Francisco Pro Invitational, Second
2007 Arnold Classic, Second
2008 IFBB Australian Pro Grand Prix VIII, First
2008 IFBB New Zealand Grand Prix, First
2008 Mr. Olympia, First

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PHIL HEATH
December 18, 1979, 5’9”, 240 pounds
Forget future star—his time has arrived.
2003 Northern Colorado State, Novice, Light-Heavyweight First and Overall
2003 NPC Colorado State, Light-Heavyweight, First
2004 NPC Colorado State, Heavyweight, First and Overall
2005 NPC Junior Nationals, Heavyweight, First and Overall
2005 NPC USA Championships, Heavyweight, First and Overall
2006 Colorado Pro Championships, First
2006 New York Pro Championship, First
2008 IFBB Iron Man, First
2008 Arnold Classic, Second
VICTOR MARTINEZ
July 29, 1973, 5’9”, 250 pounds
Foaming at the mouth to get back in this
mother@#$%!
1997 NPC New York Metro Championships, Light-Heavyweight, First and Overall
2000 NPC Junior USA, Heavyweight, First
2000 NPC Nationals, Heavyweight, First and Overall
2001 Night of Champions, Eighth
2002 Arnold Classic, 13th
2002 Iron Man Pro Invitational, Ninth
2003 Night of Champions, First
2004 GNC Show of Strength Pro Championship, First
2005 Arnold Classic, Seventh
2005 New York Pro Championship, Third
2005 Mr. Olympia, Fifth
2005 San Francisco Pro Invitational, Fifth
2007 Mr. Olympia, Second

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PIECE BY LATS-Dexter THE SUM OF Victor are in the same ballpark.
PIECE Sporting more ALL PARTS Structure gives Victor the edge
BICEPS-Phil width than ever he needs.
Full, double-split before, with knots MASS Victor
peaks that stand out and bumps that take What a trio! Dexter is the
from every angle on a life of its own smallest, but he’s no small fry. PROPORTION &
For his height and frame, he’s SYMMETRY
TRICEPS- QUADS-Phil packing as much dense mass as Nothing’s missing on any of
Three-Way Great sweep and humanly possible. Phil and these guys (although the argu-
Tie lower thickness with Victor are about even in height, ment can be made that Dexter’s
All three are carry- crazy separation and but Victor carries roughly 10 calves could use a little more
ing around hamhocks striations pounds more. Victor’s structure meat). Phil runs the risk of over-
allows him to hold the most powering arms. Symmetry is
CHEST-Victor HAMS-Phil mass while retaining his superb flawless on all three, but Victor’s
Widest and thick- Awesome hang lines. got everything, plus more size.
est, with some of the from the side with all Victor Victor
best upper pecs in the the grooves and
game cracks SHAPE CONDITIONING
All three are the very defini- A former problem area for
DELTS-Phil CALVES-Phil tion of aesthetics. Each muscle Victor seems to have resolved
Not the widest Some of the best is beautifully shaped and flows itself the last couple of years.
clavicles, but look at calves on a brother from one to the next like liquid Phil has never been off, regular-
the sheer amount of you’ll ever see metal. Phil’s got amazing round- ly displaying conditioning that
meat he’s packed on ness and fullness. Dexter and puts him in the top percentile of

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any contest. But the Blade’s keen crisscross striations complete the Side Chest
edge has been slicing the competition package. Dexter’s no slouch, either. Great thickness and detail all
for a decade and believe it or not, he’s Head-to-toe proportion, but his front around— probably the top three in the
getting sharper. thighs aren’t quite as separated as world! Hanging hams, deep splits and
Dexter Phil’s. Victor has it all, maybe just a round fullness everywhere. Phil’s actu-
smidgeon behind in detail to Dexter, ally looking thicker than Dexter these
but he’s got the size advantage over days, but the Blade’s lines are so clean
THROWDOWN both. and aesthetic. He had the best side
Front Double Biceps Victor chest in the Olympia. Victor is unbeliev-
Decisions…decisions. Which one able, too. His upper pecs are exploding
to make? All three are the epitome of Front Lat Spread and his legs have tremendous width.
bodybuilding in this first pose. You Phil shows excellent thickness. It’s Victor
can’t hide any flaws, which is a testa- all maxed out. But his lack of clavicle
ment to anyone who shines in this width gives him a bunched up look; Side Triceps
shot. Peaked biceps, hanging triceps, he doesn’t spreeeaaad. Dexter has Dexter looks fabulous and Phil looks
booming delts and pecs; full lats, terrific lines in this pose. Nothing’s like he stole Kevin Levrone’s triceps—
tight waists and great wheels missing. Victor is the widest and thick- but Victor’s no slouch in the triceps
abound. This is Phil’s money pose. est, with upper pecs threatening to department, either. Plus he’s got supe-
His arms are among the best in the clip his nose. rior mass from this angle.
game— period. Flaring quads with Victor Victor

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Rear Lat Spread
This is where it turns into a two-man war. Phil’s
thick, no question, but his narrow clavicles preclude
the kind of width the other two are capable of.
Dexter’s made unimaginable improvements to his
back in the last couple of years. He’s taken them out
wider than I ever thought possible. But Victor’s push-
ing the other two off the stage with one of the best
spreads in the business. His lower back is unreal. All
three have superb hams and glutes, stripped to hell
and back but Victor’s wingspan….
Victor
Rear Double Biceps

Phil continues to bring up that back, but at the
moment, he still loses out in both the mass and
width departments. So it’s up to Dexter’s to topple
Victor. Victor’s got that width and thickness, plus he
ain’t lacking in details. But Dex has one of the most
intricately carved back double bi’s in the sport.
Everything’s in high-def, plus you just can’t deny the
dryness of his lower extremities.
Dexter

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Abs & Thigh And the winner is….
Dexter’s got the best midsec-
tion, Phil’s got the best legs, and Victor Martinez
Victor’s got the most size and taper. It was a valiant effort by
Overall, I have to go with Phil, the Blade and the Gift, but the
because he’s got everything plus True Victor was not to be
the sickest legs of the bunch (it is denied. He’s got everything
best abs and thigh). both Dexter and Phil have,
Phil with superior structure and
size. All that combined with
Most-Muscular enough conditioning was too
Dexter’s striations are squirming much even for competitors of
to life, Phil’s on the verge of their caliber. You see, Victor is
imploding and Victor’s showing a special breed of bodybuilder
why he defies classification as who can walk in the land of
either a shape or mass guy. shape and size simultaneous-
However, Dexter looks like a walk- ly. He commands the stage
ing anatomy chart. from every angle with round,
Dexter full muscle placed in sheer
perfection. This is how I saw
FINAL TALLY the dream battle between
Dexter Jackson 4 these three titans unfold in
Phil Heath 6 the MD Universe. I can’t wait
Victor Martinez 9 to see it happen for real! ■
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www.fantamag.com
By Ron Harris, Photography by Per Bernal
hate to say this, but as a group, we bodybuilding
I
lowing up that 14th place with an eighth at the Iron Man
fans really do suck. We are about as loyal as a young and seventh at the Arnold Classic this past spring, many
trophy wife when some guy with more money fans lost faith in the X-Man. Time was probably catching
comes along. We love a pro when he’s doing well up to the dude, who would turn 42 in August of 2008. The
and sing his praises to the sky. But God help that guy if silly aspect of this is that it wasn’t like Toney had some
he starts to slip and has a couple bad shows. In the glaringly weak body parts that never improved or had
blink of an eye, he goes from a man whose star is on suffered a horrible injury. No, the guy just showed up off
the rise to a washed-up has-been whose 15 minutes are his best condition a few times in a row. When that’s the
up. In the case of Toney Freeman, we all got on the X- only problem, any of us who have been around this game
Man bandwagon in 2006, when he went from a guy long enough should know that it’s a situation that can def-
most never thought would amount to much as a pro to initely be rectified. And it was.
a breakout star by virtue of winning the Europa show Toney got back with his nutritionist, Dave Palumbo,
and going on to place seventh at his first Mr. Olympia a and turned it all around. By the time the season was up,
few weeks later. Toney had two more pro titles and a fifth place at the Mr.
The winning streak rolled on in full force the follow- Olympia to his credit. And what do you know? All of a
ing spring, as one of the greatest tall men the sport has sudden, we’re all back on his jock! That’s just the nature of
ever seen racked up wins at the Iron Man and the beast. But there were those of us who had a feeling
Sacramento pro shows and capped off the spring with Mr. Freeman’s best days weren’t behind him just yet. This
third at a very tough Arnold Classic, where Victor won month, we pay tribute to one of the sport’s best competi-
and Dexter was the runner-up. Freeman was being talked tors, with an insight into some of the training and diet
up as a definite threat to break top five at the ‘07 secrets that took him beyond the realm of the average
Olympia, but showed up looking watery and flat. After fol- pro bodybuilder and made him: the X-Man!

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1. Toney is not naturally big or wide.
Unlike some men such as Ronnie, Jay or Ruhl, Toney
Freeman was not gifted with naturally wide clavicles. And
he certainly wasn’t one of those guys who people ask if
he’s a bodybuilder before he even touches a weight. When
he started training nearly 20 years ago at age 21, he
weighed just 155 pounds at 6’2” and his arms taped out at
a paltry 13 3/4 inches. The fact that he has nearly doubled
his bodyweight and become one of the most muscular
specimens alive breathes hope into the guys out there
who didn’t hit the genetics lottery.
2. Toney’s back was a weak point for years.

Freeman took a good look at his physique around 1995
and realized that even though he managed to get his back
fairly wide, he was in dire need of thickness. That’s when
he began adding in more rows and deadlifts. Even more
so than the exercises he chose, Toney found what was
holding him back for years was his poor form and lack of a

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Training Split*
Day one: Legs (Quads and some hams)
Day two: Chest and some biceps
Day three: Backs and some triceps
Day four: Shoulders and traps
Day five: Hamstrings and deadlifts
Day six: Arms
*Toney usually trains 13 days in a row
on this rotation, then takes one day off
before resuming it.

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mind-muscle connection. “When you
have long arms like I do, the natural ten-
dency is for the biceps to take over when
you do most back exercises,” he
explains. “And I exacerbated the problem
by going way too heavy.” He began to
focus on squeezing his back and also
upped his reps from 6-8 to 8-12. “A lot of
times I would be so concerned with
using a ton of weight that I justified
doing lower reps, but they didn’t keep
the muscle under tension long enough.
Once I started doing slightly higher reps,
I felt the back working more and I knew I
was onto something.”
3. Chin-ups have been a key to his

back development and remain so.
Toney is convinced that the key to his
wings getting so ridiculously wide was a
very steady diet of wide-grip chin-ups
that his lats continue to feast on even
today. “I just loved the exercise, and I
kept getting stronger at it week by week
and month by month,” he tells us.
“When I was only weighing around 180
or 190 pounds, I read that Arnold used to
do 100 reps of wide-grip chin-ups when
he trained back, so I tried it. It would take
me maybe 3 or 4 sets, and soon even
that was easy so I had to add weight.” He
eventually was able to hang three 45-
pound plates from his waist. Toney still
chins twice a week; both on his back day
and the day he works deadlifts.
Normally, he picks a target number like
50 and takes as many sets as he needs
to reach that total.
4. Toney’s arms never really grew

until he stopped going stupid
heavy.
Going too heavy was Toney’s biggest
roadblock to arm growth for many years,
and it wasn’t until he trained with former
top national heavyweight competitor
Edgar Fletcher for a few weeks in the
mid-‘90s that he gained a new perspec-
tive on proper muscle stimulation.
“Edgar had enormous arms, and I
watched him sit down at the preacher
curl using just a 10 and a 5 on each side
of the bar for his work sets,” he tells us.
“I asked him why he was going so light,
because my arms were half the size of
his and I could use a 45 on each side.

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Edgar explained that unless you can flex the biceps
while you’re doing the rep, the weight is too heavy and
you’re not doing it right. Once I tried going lighter but
with that intense and controlled contraction, I realized I
had been working my ego much harder than my biceps.”
Freeman’s arms began to grow again.
5. He really brought up his chest and arms

by overtraining them.
In December of 2005, Toney left his home in Atlanta
and headed off to Seattle, where he would live and
breathe bodybuilding for 12 weeks under the guidance
of trainer Anthony Aponte. Freeman had just pulled a
hamstring and could not train legs at all, which created a
unique opportunity to improve the two areas that truly
needed it: chest and arms. Both were hit three times a
week, chest in the morning and arms at night. And when
I say hit, they were whacked with no mercy. Biceps and
triceps each got five or six different exercises, and the
total number of sets averaged between 55 and 57. The
reps were the standard 10 to 12, but many times Aponte
would extend the sets with 5 or 6 more forced reps. “He
would pick up where the muscle would fail,” Toney says.
“It was very intense. The pain felt like a blowtorch, more
so because he demanded that I kept the form strict no
matter how much it hurt.” It was pure torture, but there

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was a light at the end of the tunnel of pain. pounds have waists that are probably about 36-38 inches
Freeman’s arms went from 21 inches cold to 22 1/2 on contest day, and well over 40 in the off-season.
inches by the time he left Seattle. Freeman’s is 30-31 inches onstage. At his heaviest, 310
pounds, his waist has never been more than 36 inches. This
6. Toney’s secret weapon is a wasp waist. helps create one of the most dramatic X-frames a human
No matter what they claim, I can assure you that being has ever possessed. What’s his secret to keeping that
most of the guys competing in the range of 250-280 genetically miniature waist from expanding? “I increased

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work them before shoulders so they get
pre-fatigued. That way, your delts are forced
to work harder with less assistance for the
traps.” His favorite training method for traps
is to superset barbell shrugs to the front
and back, five times. The reps are in the 8-
15 range, and he advises all to use no more
weight than what will permit a full range of
motion. “If the bar is just twitching and
your traps are barely coming up, you need
to lighten up and do it right.”
9. He stands and delivers when it

comes to shoulders.
Pressing to the front is a mainstay exer-
cise for Toney’s shoulders, and he will do it
seated or standing with a bar, or seated at a
Smith machine. “Standing presses are a lot
more difficult because you can’t lean back
at all, and you have to keep everything tight
and balanced.” Just to give you an idea of
the difference, he can handle 315 on the
Smith machine for sets of 12 reps any old
day, while on standing barbell presses he
rarely goes heavier than 185 or 205 at most.
“With presses in general, I never use a
weight I can’t get for at least 8 reps,” he
notes. “Anything heavier than that is asking
for trouble as far as I am concerned.”
10. Laterals made his shoulders wide.

“The single-most important thing you
can do if you want great shoulders is to
learn how to do a perfect side lateral
raise,” Toney boldly proclaims. “If you can
learn how to isolate that medial head and
not involve any other muscle groups, you
are well on your way.” Freeman alternates
between two methods of doing his side
laterals. When he does them standing, he
likes to run down the rack. After warming
my meals and decreased the por- ther reinforce his structural limita- up with a couple light sets, he starts at the
tions, for one thing,” he said. “For tions, Toney focused on lateral rais- 60s and does 5 reps. Without rest, he
abs, I don’t use extra weight and es of all types for his shoulders. For repeats 5 reps going down in 5-pound
focus mainly on the lower abs,” he chest, he focused on form and feel- increments (55, 50, 45, etc.) until he gets
added. And finally, he gets colonics ing and eventually did build pretty to the 5s and does as many reps as possi-
done several times a year to flush impressive strength to go along ble until his arms can’t move. That’s 12
out his colon completely. with thick pecs. pair of dumbbells in a row and roughly
70-80 reps, and that’s just 1 set! Toney will
7. Toney always hated the 8. Toney works traps before also do seated dumbbell laterals, but with
question, “How much ya shoulders. an 8-second pause at the top of each rep.
bench?” “The traps are involved in a lot For these, he only needs 25-30 pounds at
“I sucked at benching, mainly of shoulder exercises, and some- most for 10-12 excruciating reps. If you
because of my long arms,” he says, times it’s easy to let them start tak- haven’t had a pump in your side delts in
“and I was pretty horrible at shoul- ing over when you get tired,” he awhile, either one of Toney’s methods is
der presses, too.” Rather than fur- relates. “It makes sense to me to bound to do the trick.

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RH: Dave, Toney had a bit of a slump for a couple blood or anything like that between us, but it was Flex
shows, and as typically happens, some people Wheeler who mediated and brought us together at the
immediately wrote him off as being all done. His 15 Arnold again. I helped him in the two weeks after that for
minutes were up, or whatever. As his nutritionist, the New Zealand show, where he grabbed an Olympia
were you concerned that his best days might be qualification with third place. Then we went full-blast for
behind him, or was it just a bump in the road? the three shows right before the Olympia. He won the
DP: Actually, I wasn’t working with him at all in that Tampa Pro and the Europa show, and then there was that
time period. funny fourth place at the Atlantic City. That was a very con-
RH: I must have missed that; it was probably on troversial decision.
the boards. Was he on his own then? RH: What was controversial about it? Should he
DP: For the 2007 Mr. Olympia, Toney used a friend of have beat Melvin and won?
his who had convinced him he could have him looking DP: No, he didn’t deserve to beat Melvin, but he defi-
better than I could. It turned out badly. For the Iron Man nitely should have beaten Darrem and Johnnie Jackson.
and the Arnold this year, he went back to my diet, but he But it was the last chance for both of them to qualify for the
tried doing it on his own. Olympia, so there was speculation that this could have had
RH: That didn’t work, apparently. something to do with the final outcome. This was what a
DP: It’s just too hard to crack the whip on yourself. If I lot of people were saying after the show, anyway.
had him doing 3 hours of cardio, on his own, he might RH: So your record with Toney is actually damn
decide that he would be fine with 2 hours, just little things good.
like that. We never had a falling out. There wasn’t bad DP: Four pro wins, third at the Arnold, another third in

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New Zealand, and that erratic placing two will continue working at least equal to his previous best. He can
in Atlantic City. together? look better than that. His glutes had nice,
RH: Would you say that not DP: Yeah, I think we’re married for deep lines from the side, but they weren’t
working with you is what caused life now! (laughs) I keep him in line, as clear when viewed from the back shots.
his condition to suffer there for a and I also know his body very well One thing I learned over the last couple
little while? now. And Toney is easy to work with in shows is that you can’t fill Toney out unless
DP: That was part of it, but Toney the sense that if I tell him to do some- you deplete him to near death. If we don’t
was also out of his groove for a thing, he doesn’t argue or try to take him down to that point, the results
while. He was down in Florida living rationalize his way out of it, he just when he carbs-up are less than spectacular.
with [female bodybuilder; name does it. Toney doesn’t lose muscle when he does
withheld] for a while and not in his RH: Would you say that this this, so that’s not a concern.
routine. All in all, he just didn’t have recent Mr. Olympia was the best RH: Speaking of that, what does he
the right team behind him and that’s Toney has ever looked? Is he capa- carb up on? Potatoes, waxy maize, pie
important. ble of looking even better? filling?
RH: So is it safe to say you DP: It is the best he’s ever looked or DP: No, he only carbs-up on white rice.
And we keep it at 300 grams a day.
RH: That doesn’t sound like enough
for a guy that steps onstage over 280
pounds.
DP: We know from past experience that if
we go with a lot more, he just spills over.
You have to understand that toward the
very end we also take out fats so he’s only
eating protein, so when he’s filling out he’s
eating protein, fats and carbs all together for
the first time during the diet. It’s like topping
off a tank. You need to put just the right
amount of the right fuel in.
Toney
Freeman at RH: Can you give me an idea of
the 2008 what his diet was like for most of the
Mr. Olympia prep?
DP: Sure. Each meal had about 50 grams
of protein, which could be from omega-3
whole eggs, salmon, bison or swordfish. He
would also have 25-30 grams of fats. Some
of that would come from the protein
source, or else he would get it from all-nat-
ural peanut butter, macadamia nut butter,
or almond butter. At four weeks out, we
started to rotate these days with days
where the fats would be replaced by
fibrous carbs like a cup of green beans or
asparagus. Because the calories from those
were so much lower, Toney was running on
fumes on those days, basically. For the last
two weeks, he was eating all protein and
fibrous carbs. Then on the last couple days,
we put the fats back in along with the rice,
and you saw the results.
RH: I did, and they were very
impressive. You two obviously make a
great team.
DP: We do. And the best is yet to come
for the Arnold. He’s starting the diet at a
much leaner bodyweight, so just wait and
see what the X-Man has in store next time.

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Complete Contest History
1990 AAU Junior Mr. America Fourth, Tall class
1993 NPC Junior Nationals Heavyweight winner
1993 NPC Nationals Sixth, Heavyweights
1994 NPC Nationals Fourth, Heavyweights
1995 NPC Nationals Fourth, Heavyweights
2001 NPC Coastal USA Second, Super-Heavyweights
2001 NPC Nationals Eighth, Super-Heavyweights
2002 NPC Nationals Super-Heavyweight
& Overall Champion
2003 Night of Champions 11th Place
2003 GNC Show of Strength Ninth Place
2004 Night of Champions 10th Place
2004 GNC Show of Strength Eighth Place
2005 Arnold Classic 10th Place
2006 Pro Iron Man Seventh Place
2006 Arnold Classic Ninth Place
2006 San Francisco Pro Fifth Place
2006 Europa Super Show Winner
2006 Mr. Olympia Seventh Place
2007 Iron Man Pro Winner
2007 Arnold Classic Third Place
2007 Sacramento Pro Winner
2007 Mr. Olympia 14th Place
2008 Iron Man Pro Eighth Place
2008 Arnold Classic Seventh Place
2008 Australia Grand Prix Fourth Place
2008 New Zealand Grand Prix Third Place
2008 Tampa Bay Pro Winner
2008 Europa Super Show Winner
2008 Atlantic City Pro Second, Masters
2008 Atlantic City Pro Fourth Place
2008 Mr. Olympia Fifth Place

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NEXT YEAR’S
VICTOR!
THE COMEBACK
OF VICTOR
MARTINEZ PART 2
Exclusive Interview by Ron Harris
Photography by Per Bernal
2008 was a tough year for both Victor Martinez and his many fans. While most of us
were still writing “2007” on our checks, he injured his knee and was forced out of
defending his title at the Arnold Classic. Worse, he missed the Mr. Olympia, the show
many thought had been stolen from him last year and he was due to dominate this
time around. But shit happens, right? Victor has made the best of a bad situation and is
now gearing up to make 2009 the year he truly makes his mark on this sport. I talked
to him about his injury rehab, who his strongest challengers will be and how he plans
to take them all out.
RH: I’m gonna start with something pretty random. In part one of this inter-
view, we ran some great shots of you training legs at Metroflex Gym taken
right after the Europa show. One thing drove me crazy, though. In every single
shot of you training legs, your damned legs were covered up by long, baggy
shorts! What the hell was up with that?
VM: It was Per’s idea; not sure if he was trying to make it a big mystery or some-
thing. But that’s what I wear when I train legs anyway, shorts like that.
RH: What? You don’t have the little spandex shorts?

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VM: Come on, man; are you serious? an Arnold?
I have worn those for some photo VM: It was a mixed feeling. On one
shoots, but not once in real life. hand, yeah, it was great to see Dexter
RH: OK, enough about how long get it because he’s been knocking on
your shorts are. Did it kill you to that door a long time. But it also was
see Dexter win the Mr. Olympia tough because I knew that could have
when you have beaten him the last been me up there winning. It should
three times you competed against have been me, if I hadn’t got hurt.
him, including two Olympias and RH: Were you happy to see the
judges do the right thing and let

the best man win? And at the
same time, were you wondering
why it didn’t work out that way
for you back at last year’s
Olympia when you had Jay beat
fair-and-square?
VM: That’s a hard question to
answer. I don’t know why they decid-
ed on Dexter. Maybe they figured

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they would let Jay slide one time, but if he showed up Wolf and maybe Toney. But fourth, fourth was about where
looking bad again they would have to finally punish him I would have had Jay this time.
and take his title away. I have no idea what goes on in RH: Do you think Dexter will be your biggest
the judges’ minds. threat next year as the defending champion, or is it
RH: Do you think Jay looked worse last year, or possible Phil Heath or Dennis Wolf could end up
this year? being the toughest guys to beat?
VM: Condition-wise, he was worse last year. But over- VM: I don’t underestimate anybody. Phil keeps getting
all, his physique looked a lot more beat-up and funky this better. Wolf didn’t look better this time, but I think that’s just
year. Not only did I think Dexter had him beat easily, but because he messed up at the end. I had seen him guest
Phil Heath should have beaten him, too. Probably even pose earlier in the year and he had made improvements.

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VM: I probably wouldn’t need it
to beat Dexter, but Heath and Wolf
keep getting bigger and better.
Dennis was 270, so he could be
280 or more next time. It’s not
even about them. It’s about me
being the best I can be. I know I
can put on a little more mass and
still maintain my lines and my
shape and when I do, I will be that
much tougher to beat.
RH: You are coming back to
try for your second Arnold
Classic win a few months
from now. Is Dexter also
doing that show? If so, what
would it look like if the reign-
ing Mr. Olympia got beat at
the Arnold?
VM: I really doubt he will do it,
but you never know. He might
decide he wants that extra-big pay-
check. If I beat him there, it would
look bad for him and it would put
me in a better position for the
Olympia, that’s for sure.
RH: Let’s talk about your
legs and how they are coming
along. When did the injury hap-
pen, and when did you return
to training legs?
VM: The injury happened on
January 15, and I didn’t start train-
ing legs again until May. That was
very easy training and it’s been
getting heavier and more intense a
little bit at a time ever since then.
RH: What was the rehab
process like? Did you work
with a physical therapist? Did
he or she have you doing any-
thing unique to strengthen the
knee again, something you did-
n’t already do in the past?
VM: I started physical therapy
three weeks after my surgery at a
I have beaten Dexter the last couple times we competed place called Star Rehab Center. The guy I have been work-
against each other, but he’s Mr. Olympia now. History ing with is named Brian Gurney. He does a lot of manual
shows that the man holding the title can show up a little bending and twisting, and in the early stages we did a lot
off and still win. of electrical muscle stimulation on the quadriceps, because
RH: After that fiasco last year, you talked about it had atrophied so much. I was going three or four times
how you thought you would probably need to bring every week, but now I only go once a week.
the same package but with 5-10 percent more size RH: Is there any pain in the knee at all?
to beat Jay with no questions asked. Now that a VM: Most of the time, no. If I go up some stairs too
smaller guy has the title you want, do you still need fast or something like that, I definitely feel it. It’s just
that extra size? sometimes I forget how careful I need to be. It doesn’t

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hurt when I train legs, but the knee will ache for a day or it was about 4 inches smaller.
two after that workout. RH: Not to bag on Jay too much, but he won two
RH: I guess that’s not a big deal; many guys who Mr. Olympia titles with one leg much smaller than
have been training heavy for a while have knees the other.
that ache. Size-wise, how does the injured leg com- VM: Yeah, but I’m not going to count on getting that
pare to the other one these days? same break. I have to get the leg back up to match.
VM: It’s an inch smaller. I think when I started the rehab RH: Do you spend a lot more time warming up

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being stupid and jumping right into heavy weights. I have
deep tissue done all the time. Brian Gurney does that, or
John Pena. My training partner Jakob even knows how to
do deep-tissue work. I never really felt ultrasound did much
for me, so I don’t bother with that.
RH: Can you run me through the most recent
workout you did for quads?
VM: Sure. I started off with leg extensions. I do the top
three-quarters of the range of motion because it’s not safe
for me to start from a full stretch.
RH: Personally, I don’t think it’s safe for anybody
to start from that point.
VM: Maybe not. Then I did squats. After that I do a type
of lunge called the “runner’s lunge.” You hold on to an over-
head cable pulley for resistance. You have one foot in front
of you on the ground, and the other behind you on a low
box. You extend forward as far as you can and then kick off
before a leg workout than you did before? Do you with the lead leg.
stretch them before or after? Are you having RH: That’s a new one. Did you invent that or
things like deep-tissue massage or ultrasound something?
done on the leg? VM: No, I got that from my training partner, Jakob. Then
VM: I always warmed up and stretched. I think 5 min- I did step-ups and leg presses; that was it.
utes on a stationary bike is fine to warm up as long as you RH: How do the weights you use now in leg train-
also take time to warm up with your exercises instead of ing compare to what you were using last year at this

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time? Say, for squats?
VM: I am using 275 to 315 now, where
before I would do 405 all the time.
RH: When you’re talking about
muscle memory and rebuilding previ-
ously existing muscle mass as in the
case of your leg, do you think it’s
necessary that you have to regain all
the strength to get the size back? Or
are there other ways to get it done?
VM: If you slow the reps down and
really focus on working the muscle,
less weight can feel like more. Plenty of
guys have been able to maintain mus-
cle without training as heavy as they
used to, so you should also be able to
rebuild muscle.
RH: I just read an interesting arti-
cle my wife forwarded to me about
how figure athletes train. The only
reason I bring it up is because the
author claims that walking lunges
are about the most destructive exer-
cise you can possibly do for your
knees. They put a tremendous shear-
ing force on the knee. How heavy
did you used to go on those, and do
you do them now?
VM: I hardly ever did walking lunges.
Over the last couple years I’ve been
doing step-ups, and I like those a lot bet-
ter. I find them to be more effective.
RH: Do you step up onto a flat
bench?
VM: No, the cushion of the bench
makes your feet too unstable. Women
can do that because they are only using
bodyweight or not much weight. I try to
go pretty heavy while holding a pair of
dumbbells, and I step up onto a box. Not
many guys have ever really tried step-
ups, but they should. I bet a lot of them
would switch from lunges to those.
RH: From the photos I saw in part
one, it looks like your calves are
actually better than before. Were you
doing more for them while you
couldn’t do much for legs?
VM: Yeah, because I figured the blood
flow would help with the healing process
for my knee. And I know my calves could
be better, anyway. When I stood next to
Jay, his calves blew mine away.
RH: Well, that’s not the case when
you’re next to Dexter, but I digress. I
know a main goal in your quad train-

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ing is to build more outer sweep. What exercises are one out there you think can beat it?
you doing to achieve that? VM: I’m not gonna sit here and talk shit like I can’t be
VM: Once in a while, I do hack squats, but mainly I like beaten or that I’m the greatest. It’s a comeback and I’m
doing leg presses with my feet together. That hits the outer dealing with this knee. Getting into my best shape will be a
part of the quad best for me. challenge. But I tore my pec a few years back and came
RH: You just started phase one of your training back better than ever, so I know I have it in me. You’ll know
program with Chad for the Arnold. What exactly are when you see me at the Arnold how successful I was.
the goals in phase one, and what does it mean in RH: Last question. I want to know if you saw the
terms of training and nutrition? movie “Bigger, Stronger, Faster.” If so, were you
VM: The training stays the same, because I always train upset at how they used you as an example to show
with high intensity. It’s mainly my diet that’s different. We how much bigger the pros of today are by compar-
increase the calories and I eat up a storm. The goal is to ing your height and weight to that of Arnold in his
put on as much lean mass as possible. Phase one is only prime? He made mention of your previous legal
about five weeks long. If I ate like this much longer, I problems involving steroids. And the worst thing
would turn into a butterball and they would be trying to was, my old co-worker Chris Bell shorted you by two
throw me in the oven on Thanksgiving. inches and said you were only 5’7”!
RH: A lot of people thought you looked damn- VM: I never saw it, and I refuse to promote it in any way.
near perfect at the 2007 Mr. Olympia. Are you con- I thought it was wrong to use me the way he did without
fident you can bring a package that’s even better even asking me and make me look bad like that. And for
than that next time? And realistically, is there any- the record, I’m 5’9”. ■

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CONF E S S I O NA L
By Lee Priest, Photography by Per Bernal
Editor’s Note: You’ve read contest reviews before, and
they are usually about as thrilling as the morning stock
market reports for those of us who are financially retarded.
That’s because the writer is typically choosing his words
very carefully and is terrified of offending any of the ath-
letes. We thought it might be interesting to give Lee Priest
the task of reviewing
the top 10 as he saw
them at this year’s Mr.
Olympia via the web
cast from his home in
Australia. We knew he
wouldn’t pull any
punches and would
speak his mind with-
out reservation, and
Lee did not disappoint.
So now they’ve got

me doing fucking con-
test reports here in
MD? This is the first
time and maybe the
last time, because I’m
sure some of the guys will cry and moan about how cruel
my assessments are. Well, too fucking bad, buddy. The fol-
lowing comments are purely based on the physiques. If the DEXTER JACKSON
guys can’t deal with that and choose to take it personally,
that’s their problem. I’m not here to say how wonderful all
the guys looked. Obviously they made it this far, so they are

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Olympia, 2000 Night of Champions and Olympia, 2002
San Francisco Pro and GNC Show of Strength), maybe
there is still hope for me!
2. Jay Cutler
Where do I begin? At the press conference on
Thursday, Jay announced to all of us that he was looking
“his best ever.” A couple years ago Ronnie remarked in a
backstage interview that Jay Cutler must be smoking
crack if he thought he was going to beat him that year. If
Jay honestly thought this was the best he ever looked,
he has to be out of his mind. Dan Solomon must have his
head so far up Cutler’s ass that he can taste what Jay
just ate, because he was repeating that same bullshit
over and over again as he commentated during the web-
cast. First of all, Jay was not in shape on Friday night
during the prejudging. The only thing on his physique
that was ripped are his legs. Jay’s back was smooth and
had folds of loose old-man skin hanging down at the bot-
JAY CUTLER
all very good. But Steve asked me to call ‘em like I saw
‘em, so here was the top 10 in the eyes of The Priest.
1. Dexter Jackson
The commentators kept raving on and on about how
Dexter was 4.7 pounds heavier than he was at the
Arnold. If he was, I didn’t see it. Dexter looked the same
to me as he always does. I don’t think he really gains all
this size and bodyweight like he says he does. What hap-
pens is that his condition varies a bit from show to show
and he might be a little fuller or flatter. With such a
small frame, little changes like that creates an illusion.
But regardless, Dexter has excellent shape and symme-
try, with a small waist and is always shredded. Even
when he’s a tiny bit off he’s still usually in better shape
than everyone else. I want to say well done to Dexter for
winning the Mr. Olympia. I honestly never thought I
would live to see the day when an aesthetic physique PHIL HEATH
was rewarded instead of sheer bulk. This did give me
new faith in the judges and shows me they really are
willing to make the sport better by choosing the best
physique up there instead of just the biggest or heaviest.
And since I have beaten Dexter in the past (1999

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n’t be competing, so he figured he would be the only huge
guy up there and winning a third time would be no
sweat. He even made some remarks earlier this year
about how he only needed to be at 90 percent to win,
which was a pretty arrogant thing to say about the
toughest bodybuilding contest in the world. You never
heard Ronnie say he didn’t have to be his best to keep
winning, and he was a much more dominant champion
than Jay could have ever hoped to be. If any of this
comes across as a personal attack, it isn’t. I have nothing
against Jay as a person. The fact is that he did not show
up looking like Mr. Olympia, and he paid the price. If
anything, he was very lucky to be given second place as
myself and many others didn’t even feel he deserved to
be in the top five this year.
3. Phil Heath
I was really surprised at how good Phil Heath looked.
His condition was probably the very best in the show,
and he has some amazing body parts like his arms and
shoulders. For a black guy, his calves are pretty great,
DENNIS WOLF
tom, and his shoulders and arms looked incredibly soft.

And blocky…Jay is so wide-waisted and blocky that you
could stick a handle on him, open him up and put the
milk in. People were saying he should win because he
still had the most mass, a fact I don’t even agree with.
But even if he did, then why wasn’t Markus Ruhl ever
Mr. Olympia? Markus carried more mass than Jay and
had a smaller waist. The thing that really puzzled me is
why Jay wasn’t in shape. He only had one show to get
ready for and had an entire year to do it.
Guys like Silvio and Toney did something like a half-
dozen shows this year and they still showed up in condi-
tion. Jay lives right there in Las Vegas, so it’s not like
he could blame a long flight for screwing him up and
making him hold water or something. Speaking of
water, the commentators also made a big deal about
how Jay lost 12 pounds between Friday and Saturday
nights and looked so much better. If you’ve properly
prepared for a contest, there is no reason on earth you
would need to drop that much water. Furthermore, the
only way to accomplish that is by using diuretics, which
are on the IFBB’s banned substance list. I think Jay TONEY FREEMAN
simply got really lazy this year. He knew Ronnie would-

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fuller and with the deeper muscle separations that
would have come along with that. I knew it was all over
for Wolf when he wasn’t in the first callout. But Dennis is
still a relatively new guy and is probably still figuring all
this stuff out. I wouldn’t mind seeing him win an
Olympia or two down the road.
5. Toney Freeman
This was probably the best I have ever seen Toney. He
definitely deserved to be in the top five and could proba-
bly have been as high as third. He’s done a great job of
filling out that tall-ass frame of his and was shredded to
the bone. It’s funny about Toney. When he’s off, like he
was last year at the Olympia, he doesn’t impress me at
all. But when he’s on, it’s a whole other physique. I still
think he needs bigger arms, and his calves would lead
me to wonder if there is even a calf machine at the gym
he trains at. And if I can make a critique about his pos-
ing routine, it’s to please cut out all the hip gyrations.
Apparently, Toney used to be an exotic dancer in his
MELVIN ANTHONY
too. Phil had a lot of hype to live up to, and I think he

did a good job. He was working hard during the judging
and putting tons of effort into each pose. Will he be Mr.
Olympia, like a lot of people seem to think he is destined
to be? Who knows? They said that about Flex, Kevin,
Shawn and a few other guys who were certainly good
enough to win that title. He does look a bit narrow in
some poses, but so did Flex Wheeler. I thought it was
very close between Phil and Dexter this time, and Phil
is still a young guy who gets better every time you see
him. As we all know, Dexter is just about maxed out. So
I doubt Dexter will be able to hold this kid off next time.
4. Dennis Wolf
I knew from his sunken face at the press conference
that Dennis was in awesome shape. It’s a look you hard-
ly ever see anymore. And he was pretty ripped, but
something must have gone wrong toward the end of his
prep, as he was totally flat. He still looked good, but
clearly he missed a hell of a chance to win the Olympia. SILVIO SAMUEL
With his shape and mass and his small waist, Dennis
could have blown Dexter and Phil away had be been

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break-dance popping and locking crap, then he leans
way back like he’s doing the limbo. Sure, it’s cool…the
first 50 times you see it. I can only dream of being able
to pose like Melvin of course, but if I could, I think I
would at least try to mix it up every couple years.
7. Silvio Samuel
You have to hand it to Silvio. The guy did nine shows
last season and was in shape at every single one. This
year he “only” competed five times, but the only other
guy who was his equal with condition at this year’s
Olympia was probably Heath. Silvio has great lines and
nice, round muscle bellies. His back could be better, but I
still thought he deserved better than seventh. How
Melvin beat him is as big of a mystery to me as where
those stray socks disappear to in the dryer. We’ll never
know. I said I was only going to talk about the physiques,
but I did want to add that Silvio is a real gentleman and
very down to earth from the times I have met him.
DENNIS JAMES
younger years. X-Man, if the audience wanted to see a

man dance around like a stripper, Las Vegas has outfits
like Chippendales or Thunder From Down Under. Call MOHAMMAD
me old-fashioned, but I think you’re just supposed to EL MOUSSAWI
pose in a bodybuilding contest, not dance or grind your
hips like you’re fucking some invisible girl onstage.
6. Melvin Anthony
It may have been late September, but Christmas defi-
nitely arrived early for Marvelous Melvin. Sixth place
for him was the biggest gift of the show after Jay’s sec-
ond place. Melvin just didn’t ‘bring it.’ In fact, he must
have left ‘it’ back home in California. He was off, plain
and simple, and as usual it was worst in his glutes and
hams. And yes, I know he’s an amazing poser. But I
guess I am going to have to be the asshole who points
this out. If you saw the movie “Zoolander,” Ben Stiller’s
male supermodel had all these “looks,” or facial expres-
sions, with names like Magnum and Blue Steel. But they
were really all the same exact look. Well, Melvin keeps
changing the music he uses but…it’s the same routine
every time! He starts out slow, then he does some

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always bring that crazy-shredded look if he wants to do
well. I could be wrong, but I don’t think his frame can
hold a lot more mass than it already has unless he wants
to get a pregnant belly. So instead of trying to blow up
and destroy his physique, I hope Moe just adds a little bit
in the right areas and focuses on coming in as hard as
possible. But all in all, not bad for a Kiwi (New
Zealander).
10. Gustavo Badell

What the fuck happened to this guy? For two years in
a row he was top three in the Mr. Olympia and winning
that retarded challenge round over everyone, including
Ronnie. Since then, he has done downhill fast. His legs
have shrunk, and he can’t seem to get that condition like
he used to. He looked better this time than I’ve seen him
in a while, but his back was still pretty soft and his legs
look like he just doesn’t train them hard anymore. I
don’t know if Gustavo will ever be able to look as good
as he did a few years ago (he did win a pro show as
recently as February of 2006), or if his body has just
had it. Sometimes, whether it’s related to all the heavy
training, drugs or whatever, a man’s body just stops
responding the way it used to. Look at Ronnie, and now
Jay. The body just gets beat up. For Badell’s sake, I hope
it’s not over for him quite yet. If he does somehow man-
age to rally and get his look back that he had in 2004
GUSTAVO and 2005, they should make him a saint…because it
BADELL would be a fucking miracle!
Overall Impressions
Even though the depth of the lineup is nothing like it
used to be back in the ‘90s (I sound like a broken record
with that refrain, don’t I?), it was still a good show. It
was exciting to see a true “changing of the guard” with a
8. Dennis James totally different physique being crowned Mr. Olympia.
Dennis has been around a long time. This was the This was the first time since before Lee Haney started
eighth time he’s competed in the Mr. Olympia, and winning in 1984 that the title hasn’t gone to the biggest
sometimes I wonder if the judges just get sick of seeing guy up there. So yes, this
him after awhile. I’m glad he finally stopped playing Priest has renewed faith in
MY TOP FIVE
the size game, because for a while there, it looked like the judging and in the Dexter
he was about to give birth to triplets. He has slimmed direction of the sport! Heath*
down and his shape is a lot better now that his waist is Hopefully the title can Toney
under control, but Dennis still could have been tighter. change and keep things Wolf
I know he used to have good muscle separation way fresh. Dexter might hold Silvio
*I thought you could have
back when he got his pro card, but after that he blew on to it, or it could just as
switched up Phil, Freeman,
up with bulk and we never saw it again. I don’t know if easily change hands to
and Wolf pretty much in
he can get that back, but if he does he could be in the someone like Martinez, any order.
top five again. Heath or Wolf. And maybe,
just maybe, a heavily tat-
9. Mohammad El Moussawi tooed 5’4” guy from Australia could even win it some-
It was good to see some new blood up in this year’s day! Don’t laugh; they also said the Berlin Wall would
top 10, including Heath and Moe. This guy had a really never come down and a black man would never be elect-
good physique, but he was tighter earlier this season at ed President of the USA. Oh wait, that hasn’t happened
the Iron Man and the Arnold. I don’t know if he thought yet, at the time I’m writing this, has it? Never mind. Lee
he had to be bigger for the Olympia, but Moe should Priest, contest reporter from MD, signing out. ■

www.fantamag.com
Dave Henry vs. Lee Priest
in 2009: Who Will Win? By Ron Harris, Photography by Per Bernal
Who is the best bodybuilder in the world today under 202 pounds? According to the results of the inaugural 202
Showdown at the recent Mr. Olympia Weekend, that man is the Giant Killer, David Henry. Having gone three for three
this season in the new 202 class, it’s tough to argue that Henry is the undisputed champion. But to be the very best,
you have to beat the very best. Fans of Lee Priest have been saying for years that if there were a short class or a
lighter weight class at the Mr. Olympia (as existed from 1974 to 1979), the Blond Myth would have won many times.
We didn’t get to find out this year, because even though Lee had been reinstated back into the IFBB, a biceps tendon
injury knocked him out until next spring. But even with next year’s 202 Showdown (which could possibly change its
name) almost a year away, the talk is already starting about a titanic battle between Dave and Lee. Add a possible
comeback by Shawn Ray into the mix, and the stage is being set for some serious rivalries. We spoke with Dave and
Lee about the 202 Showdown and what they have in store for us next year. And if I let Dave do most of the talking,
it’s only because we hear from Lee every month!
RH: Dave, congratulations on becoming the first-ever 202 Olympia Showdown champion! How does
it feel to have the title?
DH: I feel the same way as the winner of the regular Mr. Olympia does, on top of the world. It’s the first time in my
career I can say I’m number one in the world on that given day. Some fans have e-mailed me to say that they think that

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www.fantamag.com
pound-for-pound, I am the best bodybuilder compet-
ing today in the IFBB. I appreciated those comments
very much.
RH: Lee, now that you have seen the 202
class really take off in 2008, what do you think
about it? Good idea or bad idea?
LP: I think it’s a great idea. So many times, we see
a smaller or shorter guy with a very complete
physique lose to a bigger guy who’s missing entire
body parts. It’s because people get so easily over-
whelmed by mass. They say, “Oh, wow, he sure is
huge!” That leads them to forget about symmetry,
condition and other important factors. We have been
seeing this at the Olympia for years. So now that
there is another option and a class for lighter guys
who do have all those attributes, I think it’s excellent.
I only wish they would have started the fucking thing
15 years ago when I was starting out as a pro!
RH: Dave, even though Dexter is 2 inches
taller and a little over 30 pounds heavier, I
think a strong argument can be made that you
are just as thick overall.
DH: I think so. Put me up onstage in my best con-
dition against anybody and I think I can hang, what-
ever his height and weight may be. I’ve been in the
top five at many open shows and was top 10 in the
Mr. Olympia last year. How I didn’t get that again this
year is a controversial topic. I spent a lot of time
answering fans’ e-mails asking why I was down in
15th. I even had guys in the top 10 who were con-
fused. Unfortunately, I don’t have an answer for it.
RH: Did you think it was close between you,
Kevin and Flex Lewis, or did you dominate that
particular show?
DH: I know that those guys look good from the
front, but when we turn around I have a major edge.
But they looked fantastic, and that’s exactly what I
was hoping for. I want to win at my best, but if I don’t
win, I’d rather it be when I was at my best, too. That’s
better than losing and knowing I didn’t push myself
hard enough. And you can take more pride in beat-
ing others when they are at their best rather than
catching them on an off day. But I brought my A-
game, and the scorecard showed that it was enough
to win with all first-place votes.
RH: A perfect score, like Ronnie used to
have for years at the Mr. O.
DH: This was the fourth time in my career it’s hap-
pened. I won with perfect scores at the 2002 NPC
Nationals, the 2005 Wildcard Showdown at the
Olympia, the Tampa show a few weeks ago and then
the 202 Showdown.
RH: Lee, getting back to Kevin English and
Flex Lewis for a minute. How do you rate them
in terms of strong and weak points?
LP: I’m glad that they are getting some exposure

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and doing well, but they are very lucky that they are start- but they both still need a lot of work if they were to truly
ing their pro careers at the same time that this 202 class is hang with the bigger guys.
taking off. I never had that when I was an up-and-coming RH: Dave, you nearly beat Lee the last time you
star and had to go up against freaks like Dorian, Shawn, competed against him at the 2006 Iron Man. What
Kevin, Flex, Ronnie, Paul Dillett, Chris Cormier, Nasser and improvements have you made since then, and
later, Jay. Kevin and Flex are getting a nice break by being assuming Lee hasn’t made any, could that be
able to compete enough to edge
against the smaller him out the
guys like them- next time you
selves. I am sure two compete?
they will both rack DH: Let me
up a few wins in say that Lee is a
this class before it’s great competitor.
all said and done, The man is thick
but would they ever as hell from every
have won a pro angle. We really
show with no have two very dif-
weight classes, ferent physiques,
going up against one of those
the really big guys? apples-and-
I’m not so sure. oranges situa-
Kevin has some tions. He looked
good body parts, fantastic when he
and so does Flex, beat me at the

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Iron Man, but I don’t know if he’s changed since then. I “I want to win at my best, but if I don’t win,
know I have. Over the last couple years, I have put on size I’d rather it be when I was at my best, too.
in the right places and my confidence level is much higher. That’s better than losing and knowing I didn’t
If they go by structure alone, I have him there. Lee has push myself hard enough.” —Dave Henry
nailed his condition a few times, but he’s also been a bit
off more than once from the waist down. He just isn’t con- and detail, glute-ham tie-ins, all of that, I have the advantage.
sistent with that yet to the point where it’s not an issue. Neither of us have a blocky midsection, but my back and
RH: When you compare strengths and weakness, wider shoulders give me better overall shape.
it’s odd that you have superior chest and back RH: Lee, David Henry is the reigning 202 champion
thickness to Lee, while he does have a better lower of the world. How do you rate Dave? What are his
body. What type of challenge does that present to strong and weak points, and what would it take for
the judges when they have to decide who should you to beat him?
win? LP: He is the current champion. You’ve already said what
DH: Well, I have been bombing my legs hard since the his strong and weak points are. I know for me to beat him I
last time Lee was onstage with me, and they are no longer would really just have to be in my best condition. He has me
a flaw. With the upper body, I am wider across the shoul- on a couple areas maybe, but it’s not a body part contest. It’s
ders and do have more thickness and roundness to both a physique contest. Overall, I feel I have a more complete-
the chest and the shoulders. His arms have always been looking physique and better overall shape. He thinks he
straight-up freaky. It’s funny; you could swap some of our does, and that’s fine. We all have to be confident that we can
body parts and create the world’s greatest 202-pound win. The truth is, anybody can be beaten on any given day if
bodybuilder who ever lived! they aren’t at their best and the other guy is.
RH: But again, how would the judges be able to RH: Dave, Lee mentions condition. For a couple
choose who’s better? shows earlier this year, you weren’t your usual shred-
DH: One thing I know is that when we turn around, I ded-to-the-bone self. What happened?
have the upper hand. When you talk about back thickness DH: I wasn’t prepared the way I should have been. That’s

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it. It’s my fault and I blame no one or nothing else. But I Yet they look the same year after year and I improve all the
am the type of person who learns from my mistakes, so time. I honestly don’t know if Lee would look any different.
that’s in the past now. I suspect he has probably put on just as much muscle as
RH: Conditioning is definitely a strong point of his frame will hold before he starts looking blocky.
Dave’s, Lee. He’s very consistent with it and that’s RH: Lee…response?
where you will really have to shine to beat him, at LP: He’s right in the sense that I do have all the mass I
least in the opinion of many fans. Do you think you need and that my structure can carry without starting to
have finally figured out how to duplicate that type look like a refrigerator, though Jay won two Olympias with
of condition that won you the Iron Man so that he that look! No comment on the training. He does what he
won’t edge you out in that department?
LP: If you look at all the old contest photos of me, you’ll “So now that there is another option and a
see that I was always in shape. It did take me a few years class for lighter guys who do have all those
before I got that ultra-shredded look to my legs, but my attributes, I think it’s excellent. I only wish
upper body was always where it needed to be. Have I fig- they would have started the fucking thing 15
ured it all out? No, you never do. Your body reacts differ- years ago when I was starting out as a pro!”
ently at every show. Look at the last Olympia and how a —Lee Priest
couple guys really screwed up while oth-
ers were in the best shape of their lives.
If we could figure it out once and for all,
no one would ever show up off his peak.
We would all have cross-striated fucking
glutes and you would be able to count
the muscle fibers in our eyelids.
RH: Dave, you have made tremen-
dous improvements since turning
pro six years ago, adding over 25
pounds of pure muscle. You have
also gone on record many times as
saying that you give much of the
credit to your training style, DC,
which is based on high-intensity and
low overall volume. Lee trains in the
standard high-volume style and has
never used a logbook to force him-
self to be accountable and make
strength gains. I know you don’t
care whether or not DC would work
better for Lee and he isn’t interested
in it anyway, but just being hypo-
thetical, do you think that maybe his
physique could be better if he had
switched over to DC a few years ago
like you did?
DH: There seems to be a common
misconception that I am the guy who
thinks DC Training is the only way to
train, and that I am trying to preach it to
everyone. So not true. I really don’t care
if Lee or anyone else uses DC, or what
they think about it. I know what it’s done
for me since I started using it in July of
2004 when I started working with Dante
Trudel. I continue to make gains and I
know I haven’t yet maxed out my frame.
These other guys can sneer at DC and
say, “That’s not enough training for me.”

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does, I do what I do and it’s always worked fine for me.
RH: Dave, Dante Trudel, creator of DC Training, is
a vital part of your team. Who are some others?
THE STATS!
DH: My wife Nikki runs the Cruise portions of my train- Lee Priest Dave Henry
ing. I set it up so that I blast up until two weeks out, then Ht: 5’4” 5’5”
do my Cruise right up to it. Nikki has me doing higher vol- Wt: 199-210 202-205
ume and a lot of giant sets with lighter weights to flush Age: 36 33
blood in there. You see it in my DVD “Extreme Measures” Best body part: Arms, legs Back, arms
(available at www.toopumped.net) along with my Blast Weak point: Back, chest Legs
training. I’ve had women come up to me and tell me they Pro since: 1993 2002
love the way she kicks my ass! I also have to mention Pro shows: 44 29
Scott Stevenson, who handles my diet. He’s in the DVD, Pro wins: 5 3
too. And of course, MuscleTech has been a huge help Training style: High-volume DoggCrapp
throughout my pro career.
RH: I believe you have competed in shape as
heavy as 210 or so, correct? Is it tough for you to RH: Shawn Ray is now talking about possibly
get down to 202 pounds, and do you have to sacri- coming back next year to try and win the 202
fice any muscle mass to do it? Showdown at the Mr. Olympia. First of all, would
DH: No, the heaviest I have ever competed at in prop- you look forward to sharing the stage with a guy
er condition was 206. And it is hard for me to get down who was top five at the Mr. Olympia for 12 years in
to 202. I work hard enough in the off-season so that I a row?
make it hard. I have to drop 6 or 7 pounds of water the DH: Is he really? I didn’t know that. It would be an
night before I weigh in to get to 202 now. I actually honor, for sure. Shawn was someone I looked up to and
had tremendous respect for back in the
day, and still do. People have even mis-
taken me for him at airports a couple
times, although I don’t really see a strong
resemblance. He was out of the sport
before I was into it, so I would love the
chance to stand next to him.
RH: Shawn will be 45 next year,
and he’s been out of heavy training
for the better part of a decade. Do
you think it’s possible for him to
regain his former physique, or at
least come very close?
DH: The mind is the most powerful
factor in bodybuilding, and that’s an area
Shawn has always been known for. If he
puts his mind to it, I would bet he can
come close to looking as good as he used
to. He was a very formidable competitor
and would be a force to reckon with.
RH: Lee, do you think Shawn can
still come close to looking as good
weigh in a couple pounds less than that, so I have about as he used to?
6-9 pounds to play with assuming I lose about half of it LP: I don’t see any reason why he wouldn’t be able to.
the next time I diet. Muscle memory is a powerful thing, and it’s not like he’s 60
RH: What if you can’t make the cut? or 70 years old. I think he’s the same age as Ronnie, and
DH: That day will come sooner or later. When it does, Ronnie is still a beast. So unless Shawn’s muscle memory
I’ll just jump right into the Open. I’m not scared to com- has Alzheimer’s disease, he should be able to get his mass
pete against the best bodybuilders out there, over or back pretty fast. Shawn has a lot of pride and I know he
under 202 pounds. wouldn’t come back unless he was looking great. My guess
LP: I feel the same way. If you are so worried about is that he will train for a while and see how he’s looking
competing against heavier guys, you should remain an before he makes any type of decision. I know I would.
amateur your whole life. RH: You never beat Shawn before. Do you think

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you could beat him if you two competed against with Robin Chang about all of this, and he is very receptive
each other next year? to my ideas.
LP: Just because I didn’t beat him doesn’t mean I never RH: Does it seem fair to you that a rule was just
should have. This sport is all a matter of the judges’ opin- instituted saying that you can only compete in the
ions. I don’t worry about beating anyone because that’s up 202 or the Open Olympia, but not both? What was
to the judges, not us. It would be fun to compete against the reasoning behind that? Is it going to be that way
Shawn again. There aren’t many of us dinosaurs from the for all shows with both an Open and a 202?
‘90’s still doing this shit. DH: It’s what needs to be done to make the 202 class as
RH: Dave, how does it feel knowing that you good as it can be. As the 202 gets more prestige, coverage
would go into the 2009 202 Showdown as the and better prize money, there will be a lot more incentive
defending champion, as well as the first man to for the guys who turn pro as middleweight and light-
ever hold that title? heavyweights to keep their shape, lines and condition
DH: Well, I’m not sure what it will be called next rather than trying to bulk up so they can compete against
year…hopefully something with Olympia in the title like the guys who are 240, 260 or whatever. Everybody I have
“202 Mr. Olympia.” It should carry the same prestige as talked to loves the 202 class. They feel it’s more realistic
the Mr. Olympia. The prize money should be tripled, and I and attainable. Some guy out there who’s 170 pounds
would like to see prize money all the way down to 15th looks at the 202 class and thinks, yeah, if I work hard for a
place. These guys all work long and hard and deserve a lit- few years, maybe I could hang with those guys. That same
tle more than “thanks for coming.” Even $1,000 or $2,000 guy looks at Cutler, Wolf, those huge guys who are 270
would show that their efforts were appreciated, because pounds and they are like aliens to him. I think the 202 class
some of these guys will never carry the mass to compete is going to go a long way toward getting more mainstream
successfully in the Open class the way Kevin English and I interest in pro bodybuilding.
do. Let those guys go home with a good feeling so that RH: Lee, I know that a lot of fans can’t wait to
they’ll get motivated to come back next year. I’ve spoken see how you will do in the 202 class. If you have

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Priest and Henry face off at the 2006 Iron Man. have very different physiques, person-
alities and fan bases. If we were all in
shape I think it would be a heck of a
show.
RH: Lee, you will probably never
be Mr. Olympia. Would winning the
202 Showdown be the next best
thing?
LP: No, I really don’t think so. To me
it would be just like winning another
pro show like the Iron Man or a Grand
Prix event. Just because the 202
Showdown is at the Olympia doesn’t
make it any more prestigious quite yet.
It’s still all the same guys from the
shows you did to get there.
RH: Dave, aside from the O,
which other shows are on your
agenda for next year?
DH: I did eight shows this year if
you count all the ones I doubled up on
with both the 202 and Open. For 2009, I
want to do New York again. If they
don’t have a 202 I’ll just do the Open. I
want to defend my title in Tampa.
to choose at any given show onstage, do you think that would Atlantic City is a possibility, and I am
between the 202 and the Open, help to make the 202 Showdown definitely defending my title at the
would it be a rough decision? more of a fan draw? Olympia. I’m skipping the Iron Man and
LP: Yes, I think it would be. I would DH: Lee and Shawn being there the Arnold next year so I have time to
just go by how I felt on that day. would definitely up the ante and help make the improvements I want in order
Maybe I would try 202 at one show draw a bigger crowd. Shawn’s been to really make a big impact the next
and open at another. It would bother retired since 2000 and still has a huge time I hit the stage. We call it “Project
me if I were never competing against fan base. Lee has been away a couple FrankenHenry.”
the top guys in the Open when I’ve years and is also a fan favorite as RH: Lee, I will let you have the
done it so many times before. No well as a controversial figure. We all last word. Do you like the idea of
offense to the guys in the 202 now,
but there just isn’t a lot of tough com-
petition yet, at least not for me. That
might come across as sounding arro-
gant, but like I said I have competed
against the best in the world over the
years and always held my own.
RH: Dave, do you think it’s pre-
sumptuous to assume that the
THIS PAGE: FLEX WHEELER PHOTOS
biggest challenge to you next year

would come from Priest, when
there is no shortage of talent in
the 202 class?
DH: I really don’t even focus on
anybody else. I just do my best to
make sure I have the best physique
package I possibly can. If I am at my
best, I know I am capable of standing
next to anyone.
RH: If you return to defend the
title, and Lee and Shawn are also

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having the 202 Showdown as a separate
event, or do you think it would make more
sense to have an over and under 202 winner
pose down for the Overall Mr. Olympia, the
way they did it in the ‘70s for a little while?
LP: You have to keep them separate. I guess
the posedown would be fun for the fans, but
it wouldn’t mean anything. They almost
always go for the heavier guy in the end. If
you’re good enough to be Mr. Olympia, you
should be competing in the Mr. Olympia. The
only guys to ever win the Overall Mr. Olympia
against the heavier class winners were Franco
Columbu and Frank Zane, and the sport has changed
a lot since then. The big guys back then were nothing
like they are today, and a smaller guy could beat
them with condition and symmetry. I think those
days are long gone, for better or worse. ■
Priest at the 2006

Arnold Classic.
Above and below: Henry at the 2008

Mr. Olympia where he won the first
annual “under 202 class.”
Above and
below:
Priest at the
2006 Arnold
Classic.

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DOES DEXTER’S AUSPICIOUS
VICTORY INDICATE IT’S
OUT WITH THE FREAKS AND
IN WITH THE PHYSIQUES?
AN OLYMPIA EVOLUTION…
BY JOHN ROMANO, PHOTOGRAPHY BY PER BERNAL
For the last 16 years, the Olympia title has been held by three men who, while
redefining what inspires awe, their descriptive terms precluded such applicable and
expected adjectives as “aesthetic,” “natural,” “sweeping,” “pleasing” and “flowing.”
Given the logical comparison of bodybuilding to sculpting, one would think the
ideal would naturally have originated in an artist’s studio. Metaphorically however,
for the last 16 years our champions have not found their genesis in a sculptor’s stu-
dio at the hand of a great and revered master. They seem to have been built in a
foundry or a shipyard, or someplace where they make tanks. To say this “evolution”
is a drastic departure from our creator’s intent is as vast an understatement that
could ever be construed.
However, now, with the crowning of Dexter Jackson— and with the likes of Victor
Martinez, Kai Greene, Toney Freemen, Phil Heath and Dennis Wolf waiting in the
wings— the classic descriptions of what constitutes the beauty of the male physique
might just perhaps be becoming less abstract, and likely will be brought to
fruition…even though Jay Cutler might still be around.

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Bodybuilding, at
the highest level
and in the purest
sense, is no less an
artistic pursuit nor a
life commitment
much different than
any great master
who sought to free
the forms impris-
oned in a block of
marble that have
today become some
of the world’s most
celebrated works of
art. In the Italian
National Museum in
Naples stands the 9-
foot tall “Farnese”
Hercules, carved in
the early third century BCE by Glykon of Dorian, Ronnie and Jay embodied was not In spite of what the champions
Athens. This work is clearly indicative of awesome. It certainly was, but in a freak- crowned during what might come to be
the form that became the benchmark of ish kind of way. If these guys were made known as the mass era of the late ‘90s and
modern-day physique artists. In torturous of marble and put up for sale 1,500 years early 2000s embodied, those at the helm
detail, Glykon chiseled his way through ago, I don’t think anyone would have knew the size game was deep into extra
the porous rock to etch out contours, cuts bought them, nor displayed them as fine innings and the crowd was getting restless.
and veins that leave all who gaze upon works of art. Yet, somehow, in the flesh in This was evinced by the now-famous
this monstrous work nearly speechless. If modern times, nine judges bought them IFBB advisory on symmetry and natural
you have ever come face-to-face with this and kept buying them back every year aesthetics of April 2005 which states:
statue, you can understand the sheer emo- they were for sale— so to speak. With a mandate from President Ben
tion it evokes. If you haven’t, sitting in the The awesome statues hammered out by Weider, the Professional Committee and a
first row of a Mr. Olympia contest will do the ancient Greeks and Romans were not team of expert advisors recently evaluated
the same thing. modeled after anyone; these were, after all, the issues associated with muscular devel-
Somehow, over 2,500 years ago, with- depictions of gods. In fact, Michelangelo opment, such as size, shape, density, sepa-
out the benefit of gyms and free weights believed the form was already in the block ration and definition, in relation to sym-
and willing examples of the devotion to of marble, trapped inside if you will, like a metry and natural aesthetics. Certain
resistance training, complete with the prisoner. It was the artist’s job to free them. objective criteria are involved in assess-
appropriate supplements, drugs and To prove the point, he created a series of ing symmetry and natural aesthetics in
applied sports nutrition, the great masters six sculptures known as the “Prisoners,” a
created what would become the image of series of sculptures that look to be left
the most masculine of men. unfinished. The images appear to be strug-
The statue of Poseidon at the port of gling for release from the block of marble.
Copenhagen, images of Alexander the You can clearly see that nature has deter-
Great, Zeus and Michelangelo’s carving of mined what exemplifies aesthetics and
Moses all proclaimed centuries ago what symmetry of the human form as nature
would become the ideal the modern day itself has locked it in the stone. No model
bodybuilder would chase. This ideal, sat for these works. Theoretically, it was
handed down over centuries, elevated the the genius of Michelangelo that saw into
level of respect one would have for the the block of marble and unlocked what
human form that, when applied in the nature had trapped inside. Natural aes-
gym, would logically evince the very pin- thetics and symmetry are the hallmark of
nacle of size, symmetry and natural aes- a great work of art and these ideals
thetics. Unfortunately, for the last 16 should never be tampered with when cre-
years, these three vital aspects of artistic ating a champion physique, neither in
creation had been pushed aside in favor of stone nor in the flesh. Remember, it’s not
unbridled mass. That’s not to say what nice to fool Mother Nature.

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competitive bodybuilding. Of great signif-
icance are the qualities of balance, pro-
portion and the overall “flow” of the
physique, including classic attributes such
as a dramatic “V-taper”; from broad
shoulders and a wide back to a stream-
lined waist and a flat, muscular abdomen.
In addition, there should be balance
between upper and lower body develop-
ment, and harmony between the left and
right sides of the body. These characteris-
tics have been the hallmark of a body-
builder’s physique for
decades, and it is the
intent of this Advisory
Notice to reaffirm
their significance.
Distended abdomens
and distorted muscles
negatively impact
upon symmetry and
natural aesthetics
and, therefore, detract
from the overall
physique. Athletes and
judges are advised
that muscle size at the expense of symme- to win, he should win…something that has happens, you better come back the next
try and natural aesthetics will not be been conspicuously missing for years and time around with a more believable out-
assessed favorably. cost several guys Olympia titles that were come, or else selling bibles in a brothel
There were only three things wrong rightfully theirs: Mike Mentzer, Rich will be easier than selling Olympia tickets
with that advisory. First, the hallmark Gaspari, Kevin Levrone, Shawn Ray and in Las Vegas. If for nothing else, I’m
characteristics of a bodybuilder have been Flex Wheeler immediately come to mind. grateful I was wrong.
around for centuries, not mere decades. This concept of “the best man winning” Next, Dexter beating Jay evinced more
Next, it shouldn’t have taken so long to was in its bleakest hour last year when Jay than just the righteousness of the best man
be mandated, and finally, it was not prevailing. With the likes of Victor
immediately implemented. It took three Martinez, Kai Greene, Phil Heath, Toney
years to be brought to full fruition with This concept of “the best Freeman, and Dennis Wolf in the top row,
the crowning of Dexter Jackson. Now, I man winning” was in its all of whom portray bodybuilding in the
think this achievement needs to be lauded bleakest hour last year classic sense, it shows just how out of
for what it is. I was probably the most- when Jay “narrowly” place Jay looks standing up there. I really
guilty member of our world in proclaim- beat Victor Martinez in felt that finally, the beast look had become
ing Jay’s victory long before the Olympia passé and we were once and for all getting
took place this year. I think it was in
what was perhaps the back to what the artists of ancient Greece
November last year when I said that Jay most confounding upset and Rome had in mind when they thought
could show up in a wheelchair and still since the 1991 Ms. this whole thing up. At 5’6” and 235
win. As ridiculous as that sounds, many Olympia when Lenda pounds, Dexter is not what you’d call a
of you agreed with me. That’s how pre- Murray inexplicably “giant,” but it just goes to show you that
dictable this whole thing had become. edged out Bev Francis when all the pieces are put together the
The auspiciousness of Dexter’s victory right way, height and weight mean little.
starts with the fact that it wasn’t just a
in the finals. He was able to topple the champion 50
fluke that Jay beat Ronnie while he was pounds his senior.
still in office— a feat that hadn’t been “narrowly” beat Victor Martinez in what Will Dexter run up a string of Os like
duplicated since Samir Bannout lost his was perhaps the most confounding upset Haney and Coleman? Assuredly not. But
incumbency in 1984 to Lee Haney and since the 1991 Ms. Olympia when Lenda the fact that he won this year is far more
four other guys. Dexter beating Jay sup- Murray inexplicably edged out Bev of an achievement than if he will, and not
ported the notion that when a guy deserves Francis in the finals. When shit like that just for Dexter. The whole industry is

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profiting from his win and breathtaking; if you were at pass for natural aesthetics, much like
I hope more than anything the ‘07 Arnold where they Ronnie did in 1998, but he still holds the
that the office of Mr. brought the guys out line. Of all the competitors poised to con-
Olympia is occupied in onstage from behind a back- quer the battle for the Sandow, Kai is the
the future by the guys who lit screen you know what I most interesting. Not only is his physique
deserve it, not just the guy mean. Wide round shoul- an amalgam of striking shapes, but his
who is already there. And ders, tiny waist, sweeping posing is off the chain. Kai certainly has
trust me when I tell you quads, bulbous calves, the weak points, but he knows how to mini-
there are guys who will image he projects could be mize their effect on the overall picture. He
deserve it. of a man 30 pounds heavier. continues to improve and grow into his
Let’s start with Victor Funny how life is. If the newly added mass and as long as he keeps
Martinez. Ask 10 people judging hadn’t been so far the problem areas in check, this guy will
who won the ‘07 off last year, and had Victor dominate and wow crowds for a term that
Olympia and nine will not ripped his patellar ten- no one will ever forget.
tell you that while Jay don off the bone this year, Kai is a serious contender who has
took home the Sandow, he’d have two Sandows on been competing since 1997— four years
he’s carrying it for Victor. his mantle right now. Fate short of Jay’s and Toney Freeman’s com-
The other one is probably brought him none. But not petitive careers— which both began in
a judge who was judging for long. In his seven-year 1993. This makes Kai, along with Toney,
that day. In all my years pro career, Victor has won the old masters of the new guard. If Kai is
of watching bodybuilding the GNC Show of Strength, going to rule the roost, he is going to do it
contests with question- the IFBB Night of sooner rather than later. The same goes for
able outcomes, this one Champions and the Arnold Toney. Toney may not have quite the
was by far and away the Classic. If things go right for chance Kai does of being a Mr. Olympia,
worst case of “bad judg- him this year he will add but his presence will surely impact the
ing” I, and the world, has another ASC victory to that front row. He is the ultimate X-Man and
ever seen. If I were Jay, I list along with his long- more accurately demonstrates the artisans’
would have Fed-Ex’d the overdue Mr. Olympia title. lines of ancient Greece and Rome than
trophy to Victor first There is no doubt that if anyone up there. As big as Toney is (6’2”
thing Monday morning Dexter is ushering in an era and somewhere near 280 pounds), his
along with a sympathy of shape, symmetry, natural physique flows more toward Dexter than
card. I wouldn’t even aesthetics and condition, to Jay. Again, he exemplifies the axiom of
have wanted that Sandow Victor will be king. lines over mass and will spend the next
in my house. I’d have Hot on his heels is going several years doing battle in the front row,
kept the money, though. The judges to be Kai Greene. I
fucked up, not Jay. I mean, principle is don’t know what’s
one thing; cash is another story. more amazing about
For 99 percent of the free world, Victor this guy, his
Martinez has an O under his belt already. physique, his story, or
The next time he steps on the Olympia the way he entertains
stage, he will take it home with him. The the crowd with his
guy has potential beyond perfect and posing routines.
could possibly be the epitome of what Either way you look
Michelangelo thought was trapped in at him, Kai is in a
those blocks of marble. If you look up world all his own. Of
“symmetry and natural aesthetics” in the the new guard,
dictionary, you should see a picture of Vic. pound-for-pound, he
If you were a renaissance sculptor, Victor is the most massive
would have been your ideal. If you were and the most freaky,
Michelangelo and gazed upon Victor, you yet closer in form to
would have wept. That is how good he is Dexter than he is to
when he is on, and that is how perfectly he Jay at this point. Kai
represents the ideal with respect to brings an almost
physique art…natural aesthetics, symme- unethical amount of
try, balance and anything else you can well-shaped mass to
think of. Even in silhouette his shape is the realm of what can

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be Mr. Olympia ine the long-term damage that would have
even if Jay had won. been done to the sport. I could just hear
Dexter’s win made a guys saying, “Why bother? They are just
huge statement in going to give it to Jay.” But don’t get me
terms of what the wrong; if Jay really deserved it, I’d be first
future holds for the in line to bring him praise. But since his
sport. I think Dennis mantra seemed to be mo’ mass, mo’ mass,
was exempt from mo’ mass, the best thing that could have
that. If he finds the happened this year did.
mass to complement For the years that saw Ronnie domi-
his frame without nate the stage, it was latterly that his feud
taking anything was with Jay, and it was from there that
away from his aes- mass was the objective at the expense of
thetics, there is no flowing lines and natural aesthetics.
doubt Dennis will be Starting in 2001, skipping 2002 and then
Mr. Olympia, even if every year until he won in 2006, Jay took
it was Jay who won second to Ronnie mainly because Ronnie
and the “business as just plain outmuscled him. That’s not to
usual” mass monster say that Jay shouldn’t have beaten Ronnie
was still in vogue. in ‘01, but it was from there that the size
Finally, Phil gauntlet was thrown down and it was from
Heath, at 5’9” and there the gross departure from the ideal hit
thanks to Dexter’s win this year. 240 pounds, is the youngest and slightest its stride; ‘01 was the last year Jay got as
Dennis Wolf, at 5’11” and 265 pounds, of potential Mr. Olympias waiting in the close as he ever has to the ideal. With each
is the second youngest of the new guard wings. Some criticize him for having nar- consecutive year that Ronnie got bigger,
and perhaps one of the most favorite com- row shoulders and back, but the rest of Jay followed him up the scale to the point
pilations of mass, symmetry and natural him is so remarkable that it might not mat- where if you butchered them, the two
aesthetics next to Victor and Kai. ter. If Heath hangs in there long enough, could feed a small African nation and their
Although Dennis is from Germany, he he will bring home a Sandow. But, if congruence to the ideal was as vague as
embodies the “all-American” look. Blond, Dexter hadn’t won this year, such a state- Obama’s economic plan.
good looking, with a body like an action ment couldn’t be made with such convic- So, the fact that Jay has now taken sec-
hero. He makes Dex look like a little boy. tion. Heath is a freak for sure, but a mon- ond to Dexter is quite telling. The guys
But, there is no denying the similarity in ster he is not, nor ever will be. There is an waiting to come out and strike at Dexter
their proportion. His lines flow more like undeniable beauty to his lines, but if the all flow the same way Dexter does, and
Dexter’s than Jay’s. I know that may criteria were going to stay in the for the next foreseeable future, I think the
sound hard to believe because of all the Dorian/Ronnie/Jay realm, he would never throne is going to trade places pretty readi-
hype over Dennis being compared to Jay, stand a chance of winning. Now, there is ly. That’s just my assumption. If they had
but you just can’t deny the proportions. no doubt Heath will one day be a given it to Jay again this year, our future
While Dennis is more or less the same king…thanks in large part to Dexter win- would have been severely compromised
basic size as Jay, his aesthetics mirror ning this year. both from a credibility standpoint and to a
Dexter’s more than Jay’s. If you were a I’m sure there are some wildcards out perhaps lesser, but not unimportant, artis-
sculptor in ancient Rome you’d be freeing there who are going to come out of the tic standpoint. While Dexter Jackson’s
Dennis from a block of marble, not Jay. woodwork and shock and amaze us. Olympia reign might be one of the short-
This year’s Olympia seems to have Melvin Anthony might even get it together est in bodybuilding, it will probably go
been a let down for Wolf fans. They were like he did this year and push things down in history as one of the most pivotal.
expecting much more from the German along; he’s got the right look. But that It marks the point in time when the quest
Giant. He seemed overdieted and flat at remains to be seen. The fact that a new for unbridled mass took a backseat to the
the show and not nearly the rival to Jay he direction has been plotted with the crown- flowing lines of what pleases the eye and
had been forecast all year. I imagine that’s ing of Dexter gives many players hope. It upholds the ideal that was fostered cen-
a lot of pressure for a young competitor. gives all of us hope, because this thing we turies ago by men who we refer to as
But, make no mistake, the very same char- love seems to have been freed from the “genius.” Looking at Dexter, and the guys
acteristics of form that give Dexter his monsters who ruled it. Now the door is ready to take him on next year, you can
incredible illusion of almost cartoon char- open for more guys to set their sights on clearly see why, when the great masters of
acter proportions are present in Dennis; the crown. That never would be the case ancient Greece and Rome unveiled their
the wide shoulders, small waist and today if Jay brought home the win. If he mighty works of art, people all throughout
sweeping quads— he’s got what it takes to had, looking the way he did, I can’t imag- the ages called those statues gods. ■

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Photo and concept by Per Bernal
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testosterone By Dan Gwartney, MD
Weight Loss
Drops Free
Testosterone
L
ife is balance. The teeter-totter and those called “at risk” in the U.S. to the side opposite the luggage.
on school playgrounds is a per- overweight. Theoretically, only 5 per- Now, imagine a person carrying one
fect example of how things tend cent of children should be obese and piece of heavy luggage in the same
to gravitate toward equilibrium unless no more than 10 percent overweight. hand all his life. Eventually, he would
some outside force acts. A pair of Yet, the prevalence for childhood over- suffer joint problems, back pain and
equal-weight first-grade children weight/obesity is 25 percent and 11 have a strange gait (walk).
would soon get bored and wander off percent in the U.S. This means more Excess weight not only is unhealthy
unless they start leg pressing the than one-third of children are starting due to the structural demands it places
teeter-totter up and down in alternate on the body, but also because of meta-
fashion. However, when the recess bell Excess weight bolic imbalances it creates. These
rings and all the students have scam-
pered back into class, the teeter-totter
not only is imbalances involve a number of sys-
tems, affecting every organ in the
wobbles back into the neutral position. unhealthy due body over time. One clear example is
Physiology is much like that teeter- to the structural the androgen status of a person.
totter, despite all the efforts of
mankind. Unless there are abnormal
demands it Fat is not a metabolically quiet tis-
sue; it is active and secretes hor-
conditions (e.g., famine, infection, can- places on the mones and factors that alter the
cer), creatures tend to approximate the
average of their respective species. Of
body, but also metabolism of other tissues and the
physiology of the individual. Further,
course, mankind has tossed all the because of meta- the state of being overfed also alters
rules out the window, with Western bolic imbalances the normal swing between hunger
societies living in very unnatural envi- and satiety (fullness) that provides a
ronments. This has resulted in over-
it creates. rhythm in the peripheral tissues and
representation of the extremes and the brain, as energy stores are moni-
broad deviations from the “average” life with a weight-management prob- tored and managed. If a person is
when plotting common measurements lem, over twice the “defined” amount. also habitually sedentary (a couch
such as height and weight. Take the Overweight/obesity management potato), then the absence of signals
clear example of childhood obesity, does not get better with age, it actu- from working muscle, as well as
which is not defined by an agreed ally gets worse. As the body matures decreased disposal of nutrients from
upon concrete BMI (body mass index) and the wild hormonal swings of the blood (sugar, fatty acids, amino
or body fat percentage. Children are adolescence stabilize, the body seeks acids, etc.) compounds the problem
considered overweight if their weight to regain equilibrium. Unfortunately, to an even greater degree.
is greater than the 95th percentile and if it is forced to do so in an unnatural Central obesity, characterized by
at-risk for overweight if they are environment or condition, it does so the “apple shape” or a “beer belly,” is
between the 85th and 95th percentiles by shifting its metabolic/hormonal associated with low total testosterone.
by the Centers for Disease Control and balance. Next time you are in the air- Aging, obesity, prolonged immobiliza-
Prevention in the United States. In port, look at the people carrying a tion and other states that are associat-
Europe, they are more clear, calling heavy suitcase. They balance their ed with an elevated fat mass tend to
children over the 95th percentile obese posture by leaning their upper body have lower total testosterone concen-

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testosterone
trations than seen in healthy, active, experienced an increase in SHBG vacuoles. These vacuoles are like oil
normal-weight males. while total androgen concentration did droplets in water. Unfortunately, these
Understanding these relationships not change. It was noted that the type vacuoles may have held not only
cause one to be perplexed on the sur- of diet followed (low-fat, low-carb, etc.) stored fat, but also fat-soluble envi-
face when confronted with the revela- did not affect the effect of weight loss ronmental pollutants. Endocrine dis-
tions elegantly reviewed in an article on androgen status. This implies that ruptors are chemicals present in the
recently published in the journal people who are actively losing weight air or water, commonly released from
Nutrition Reviews. Researchers from experience a reduction in free and industrial sources. The chemical
Laval University in Quebec City, bioavailable testosterone. This is con- bisphenol A that is present in certain
Canada, summarized the effects of sistent with previous studies that show plastics is one example that has been
weight loss due to hypocaloric dieting a decrease in SHBG in men in associa- in the news recently. Bisphenol A
on the androgen status of men and tion with weight gain. exposure is postulated to increase the
women. Though the effects were more This finding is not a real surprise if risk of numerous cognitive, reproduc-
pronounced in women, the conclusion one considers the everyday experi- tive and metabolic problems, in part,
held true for men as well. In a state of ence of dieters or more specifically, through its agonistic actions at the
weight loss due to reduced food those of athletes/bodybuilders who are estrogen receptor (ER-alpha).
intake, bioavailable testosterone was cutting weight to meet a weight-class Estradiol, the natural estrogen pro-
reduced as well. restriction or to get “ripped” for com- duced as a metabolite of testos-
Bioavailable testosterone refers to petition. Dropping calories below terone, increases SHBG production.
testosterone that either circulates maintenance is subjectively associated Elevations in bioavailable testos-
freely in the bloodstream or is loosely with a marked lowering of 1-rep max terone could be a protective adaptation
bound (held) by the nonspecific pro- and loss of lean body mass. Many ath- to early weight gain, as testosterone
tein-carrier, albumin. Testosterone in letes combat this by depending more reduces the proliferation of fat cells
these two states (free or albumin- heavily upon ergogenic aids (e.g., sup- from stem cell reserves and activates
bound) can easily pass into target tis- plements, stimulants, anabolic drugs). the breakdown and release of stored
sue, such as skeletal muscle, and For the drug-free athlete, there are fat. If fat gain goes unchecked though,
interact with intra-cytoplasmic recep- a few strategies that can ameliorate the fat cells are capable of inactivating
tors and co-regulators to affect the weight-loss induced decrease in testosterone and converting it into
changes (the albumin-bound testos- bioavailable testosterone. Focusing on estradiol to promote the further stor-
terone “breaks free” first). In the mus- hypertrophy-oriented lifting (higher age of fat and growth of new fat cells.
cle, this means free and albumin- volume, shorter rest) induces a greater The binding of bioavailable testos-
bound testosterone are primarily spike in testosterone (and cortisol) terone to the sequestered (hidden
responsible for the androgen-related than powerlifting schemes. The proto- away) SHBG-bound testosterone may
muscle hypertrophy. The contrasting col followed in one study showing this be a physiologic adaptation to encour-
state is testosterone bound to the using salivary testosterone (and corti- age the return to a normal weight and
more specific protein-carrier called sol) was 10 sets of 10 reps with 2- release further stored fat to provide
“sex hormone-binding globulin” minute breaks between sets. Also, energy during a period of relative star-
(SHBG). SHBG-bound testosterone is while the media focuses on the “bacon vation. Increasing the SHBG-bound
considered to be “unavailable” to and eggs” component of Atkins-like component of testosterone during
cause changes in androgen-sensitive diets, including a significant amount of weight loss may allow for fat cell prolif-
tissue, such as muscle. This is not carbohydrates, poly- and mono-unsat- eration and prevent the development
entirely correct, as it is believed that urated fats will help maintain total of hypertrophic adipocytes (fat cells)
SHBG-bound testosterone, as well as testosterone. Zinc, magnesium and which are associated with many of the
albumin-bound testosterone, may other micronutrients may also aid in metabolic problems of obesity.
interact with androgen receptors in maintaining androgen status, particu- These simple observations and
cell membranes. The quick responses larly for those who follow diets with thoughts do not begin to touch upon
of these membrane-bound receptors narrowly defined food choices. the complexity of these findings, as the
are called nongenomic, as they do not The interesting tangent to the rela- actions of other tissues and hormones
travel to the nucleus of the cell (where tionship between weight loss and that are affected by the relative energy
the DNA lies). Instead, the nongenom- androgen status is defining the rela- stores (fat) have not been addressed.
ic receptor responses take place at or tionship. Is hypocaloric weight loss the Adipokines, leptin, ghrelin, insulin sen-
near the membrane, changing the cause of reduced bioavailable testos- sitivity, etc., all combine to harmonize
activity of enzyme pathways that trig- terone, or does an abnormal ratio of in the hormonal orchestra of human
ger anabolic cell functions. bioavailable to SHBG-bound testos- metabolism. When one section is out
In the Nutrition Reviews article, the terone support the growth of fat mass? of tune, it is inevitable that the sym-
observation was that people who lose During weight loss, adipocytes phony is ruined regardless how much
weight by following a hypocaloric diet release stored fats from triglyceride louder the rest of the orchestra plays.

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testosterone
gens. Nutr Rev, 2008;66(9):506-16.
Obesity is an imbalance between a
Heinlein CA, Chang C. Androgen recep-
person and his environment. In some
tor (AR) coregulators: an overview. Endocr
cases, it is an inevitable consequence Rev, 2002 Apr;23(2):175-200.
of a genetic error in coding. In most Michels G, Hoppe UC. Rapid actions of
cases, it is the consequence of the androgens. Front Neuroendocrinol, 2008
body being forced to accommodate May;29(2):182-98.
illogical or unnatural conditions. In Mohr BA, Bhasin S, et al. The effect of
response to obesity and attempts to changes in adiposity on testosterone levels
return to normal weight, changes in older men: longitudinal results from the
occur, including changes in the Massachusetts Male Aging Study. Eur J
endocrine system. Androgens, includ- Endocrinol, 2006 Sep;155(3):443-52.
ing testosterone, are potent anabolic Webster S, Rutt R, et al. Physiological
hormones that dictate the function of effects of a weight loss regimen practiced
many tissues and are regulated in by college wrestlers. Med Sci Sports Exerc,
1990 Apr;22(2):229-34.
response to physiologic conditions.
Crewther B, Cronin J, et al. The salivary
When food supply is low, bioavailable
testosterone and cortisol response to three
testosterone is decreased to reduce
loading schemes. J Strength Cond Res,
the demands for protein and other 2008 Jan;22(1):250-5.
nutrients during food shortages. For Tamimi R, Mucci LA, et al. Testosterone
the athlete, the consequence may be and oestradiol in relation to tobacco smok-
a loss of strength or lean mass. It is ing, body mass index, energy consumption
possible that testosterone concentra- and nutrient intake among adult men. Eur J
tions, particularly bioavailable testos- Cancer Prev, 2001 Jun;10(3):275-80.
terone, may be maintained by paying Gromadzka-Ostrowska J. Effects of
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rated fats, zinc, magnesium, etc.), but 20.
awareness of lessened anabolic sup- Imbeault P, Chevrier J, et al. Increase in
port is necessary for the athlete so plasma pollutant levels in response to
he/she may tailor their efforts and weight loss in humans is related to in vitro
expectations appropriately. subcutaneous adipocyte basal lipolysis. Int
J Obes Relat Metab Disord, 2001
Nov;25(11):1585-91.
References:
vom Saal FS, Myers JP. Bisphenol A and
Dehghan M, Akhtar-Danesh N, et al.
Childhood obesity, prevalence and preven- risk of metabolic disorders. JAMA, 2008 Sep
tion. Nutrition Journal, 2005;4:24. 17;300(11):1353-5.
doi:10.1186/1475-2891-4-24 Loukovaara M, Carson M, et al.
DeClercq V, Taylor C, et al. Adipose tis- Regulation of sex hormone-binding globulin
sue: the link between obesity and cardiovas- secretion and gene expression by cyclohex-
cular disease. Cardiovasc Hematol Disord imide in vitro. J Steroid Biochem Mol Biol,
Drug Targets, 2008 Sep;8(3):228-37. 1995 Aug;54(3-4):141-6.
Smith PM, Ferguson AV. Singh R, Artaza JN, et al. Testosterone
Neurophysiology of hunger and satiety. Dev inhibits adipogenic differentiation in 3T3-L1
Disabil Res Rev, 2008;14(2):96-104. cells: nuclear translocation of androgen
Chu LW, Tam S, et al. Serum total and receptor complex with beta-catenin and T-
bioavailable testosterone levels, central obe- cell factor 4 may bypass canonical Wnt sig-
sity, and muscle strength changes with naling to down-regulate adipogenic tran-
aging in healthy Chinese men. J Am Geriatr, scription factors. Endocrinology, 2006
Soc 2008 Jul;56(7):1286-91. Jan;147(1):141-54.
Schneider HJ, Sievers C, et al. Blouin K, Boivin A, et al. Androgens and
Prevalence of low male testosterone levels body fat distribution. J Steroid Biochem Mol
in primary care in Germany: cross-sectional Biol, 2008 Feb;108(3-5):272-80.
results from the DETECT study. Clin
Bays HE, Gonzalez-Campoy JM, et al.
Endocrinol, (Oxf) 2008 Aug 7. [Epub ahead
Pathogenic potential of adipose tissue and
of print]
metabolic consequences of adipocyte
Morisset AS, Blouin K, et al. Impact of
hypertrophy and increased visceral adiposi-
diet and adiposity on circulating levels of
ty. Expert Rev Cardiovasc Ther, 2008
sex hormone-binding globulin and andro-
Mar;6(3):343-68.

www.fantamag.com
bodybuilding
science By Robbie Durand, MA
Cialis Increases
Testosterone “All my athletes took it.
V
ictor Conte is of course referring that Cialis decreased the time to reach
to Viagra. Like Viagra, Cialis also It is bigger than creatine.” peak power.The author concluded,
is used to treat erectile dysfunc-
-Victor Conte “Cialis did not have an effect on
tion. What’s the difference between mance in environments with low oxy- peak power, but time to peak
the two? Although Viagra and Cialis gen availability, such as high-altitude power output was reduced. Only
both work by inhibiting an enzyme training or areas with high air pollu- to sports that need to reach maxi-
called phosphodiesterases, which tion. Brazilian Eduardo de Rose, presi- mum power output in a few sec-
increases vasodilatation, there are dent of the medical commission of the onds could Cialis administration
13
pharmacologic distinctions between Pan-American Sports Organization, be beneficial.”
Viagra and Cialis, being that Cialis stated in a recent interview:
has a longer half-life (17.50 hours) “Scientifically, the only proof that Bodybuilders are known for bring-
compared to Viagra (4.0–5.0 hours) Viagra improves sports performance ing cutting-edge pharmacology to the
and Levitra (4.0–5.0 hours), resulting happened at high altitude. That is why forefront of science. If NO (nitric oxide)
14
in longer duration of action which is it was decided not to include it in the products really don’t work, then why
partly responsible for Cialis being banned substance list. You will hardly do so many people use them? Given
dubbed “The Weekend Pill.” Cialis’ get to play a football match on Mount that the second study reported that the
molecular structure differs significant- Everest.” If there are no performace- author claimed that Cialis may
ly from Viagra; one of the benefits of enhacing effects, then why were increase peak force, the powerlifters
Cialis is there are no visual side Olympic athltetes using it?There have who swear by Cialis increasing perfor-
effects like Viagra and an absence of only been a handful of studies on the mance may be onto something that
effect of food on absorption. Nitric performance-enhancing effects of research has not discovered yet.
oxide is a hot topic of debate in body- Cialis and sports performance, and
building, as NO-producing supple- none yielded beneficial effects: Nitric Oxide
ments are always one of the top-sell- In one study, 14 healthy young Supplements
ing products. Being in touch with males were given a 20mg dose of Increase Satellite
many bodybuilders and powerlifters, Cialis or a placebo and performed a Cells
many swear that by taking Cialis, they maximal exercise test on a treadmill. You may have read in the Nutrition
get better pumps in the gym and can The study found that a single dose of Performance section that aging results
recuperate from exercise faster. Cialis had no effect on exercise perfor- in a blunted anabolic gene response to
Many suspect its enhanced nutri- mance, exercise tolerance or car- exercise. It has been previously report-
5
ent delivery or some other mecha- diopulmonary responses. ed that aging results in a blunted satel-
nism. Cialis demonstrates similar lite cell response to exercise. A
vasodilator (blood pressure-lowering) The second study involved three decrease in NO production with aging
effects in healthy subjects when com- “all-out” sprints to determine if Cialis may be a contributing role of the
pared with Viagra in studies of 10mg could increase anaerobic threshold. decrease in muscle mass with aging.
or 20mg doses (mean systolic blood The study found no significant differ- Previous research has shown that
12
pressure reduction, of ~4.3mg). Many ences in peak power, average power blunting production of NO decreases
of the experts in sports will attest that or fatigue index compared to a place- muscle hypertrophy during muscle
9, 10
nitric oxide only increases perfor- bo. One positive finding noted was overload. Others have reported that

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bodybuildingscience
NO is a primary signal for satel-
11
Cialis Increases One of the primary reasons that
lite cell activation. NO is an Testosterone! many older men have problems “ris-
important regulator of hepatocyte Based on the research, acute ing to the occasion” is that they have
growth factor (HGF), which is a dosages of Cialis do not have perfor- excess estrogen levels. Furthermore,
cytokine with various cellular func- mance-enhancing effects, but new in men with hypogonadism, a low
2
tions on muscle. Specific to skeletal research suggests that Cialis dose of clomiphene citrate (Clomid) is
muscle hypertrophy, HGF activates increases testosterone! Researchers effective in improving testos-
satellite cells and may be responsi- had participants perform three 30-sec- terone:estrogen ratio, thus giving
ble for causing satellite cells to ond “all-out” sprints to exhaustion and more long-term benefit for the man-
1
migrate to the injured area. A previ- measured testosterone and cortisol agement of erectile dysfunction in
18
ous research study that stretched responses to exercise.They found that hypogonadal patients. It seems that
muscle-induced hypertrophy via only after Cialis and exercise did based on the current study, Cialis has
release of HGF found that the testosterone increase, however Cialis similar actions to Clomid by improving
release of HGF was dependent on also increased cortisol levels. Cialis T:E ratio.
3
NO concentrations. Interestingly, also lowered the DHEA to cortisol
researchers measured HGF levels in response.The study demonstrates that Natural
serum after an intense bout of Cialis increases the “stress” response Phosphodiesterase
eccentric exercise. They found that to the body, but also has some testos- Inhibitors: Horny
liver-derived HGF rose 19 percent terone-enhancing effects as well. It’s Goat Weed and
approximately 4 hours after exer- interesting that a large dosage of caf- Quercetin
cise, which resulted in an activation feine, which is a weak, non-specific In 1960, the first mechanism discov-
of satellite cells! It is possible that PDE inhibitor, also caused an increase ered for caffeine was PDE inhibition,
the observed rise in serum HGF in testosterone and also an increase in although this drug has effects on other
21
showed that HGF may be carried to cortisol. So it seems that Cialis has non-PDE proteins that cause some of
the site of injury by immune cells both positive and negative effects on its symptoms. Thus, caffeine was the
rushing to the site of injury, which muscle. Cialis does not directly stimu- first known PDE inhibitor. It was later
are increased in number during the late testosterone secretion per se, shown that at least 11 PDE families
inflammatory response to muscle meaning it does not stimulate LH exist, and that caffeine inhibits most of
damage… or that muscle itself pro- release or SHBG release directly.This them. Moreover, caffeine is not a very
17
duces HGF, so they were not sure is not the first study to find that Cialis potent inhibitor of these PDEs. Thus,
which one it really was. raises testosterone: caffeine has often been referred to as
the “poor man’s Viagra.” Cialis, on the
NO Increases In a study of 74 patients with erec- other hand, is a select PDE inhibitor.
Satellite Cells! tile dysfunction treated on demand There are several natural alternatives
Researchers from the Center for with 50mg of Viagra or 20mg of Cialis to Cialis and Viagra that have demon-
Exercise Science in Gainesville, for three months, basal levels of total strated similar biochemistry.
Florida reported that increasing testosterone and free testosterone For example, it was recently
nitric oxide increased satellite were at the bottom of the normal demonstrated that Horny Goat Weed
cell activity! They took old and range that was reversed after treat- was found to have similar effects
young mice and induced muscle ment in both groups. Testosterone to Cialis and Viagra on PDE
damage in both groups. They found increase in Viagra-treated cases was enzymes. Horny Goat Weed was able
that the older mice had an impaired significantly lower than in those treat- to inhibit PDE by 80 percent; interest-
satellite cell response. More impor- ed with Cialis, suggested to be due to ingly, other sexual-enhancement sup-
tantly, they found that L-arginine and the higher frequency of full sexual plements such as cinnamon and
nitric oxide precursors effectively intercourse in the Cialis-treated Tribulus terrestris had small effects on
15
increased satellite cell activation and group. PDE activity (15-23 percent). The other
that nitric oxide precursors “res- benefit of Horny Goat Weed is its low
cued” satellite cell activation in older Another study reported that the toxicity. Horny Goat Weed has been
4
mice. This study suggests that taking increase in testosterone from taking used to treat erectile dysfunction in
7, 8
a NO precursor supplement may Cialis is mediated by a reduction in China for more than 1,000 years.
increase satellite cell and lead to estrogen demonstration that Cialis Quercetin is the other natural ingredi-
greater muscle growth! Another may have anti-estrogen actions. It was ent that is a natural PDE inhibitor.
interesting study reported in the pointed out that the T/estradiol ratio Quercetin is a photochemical that is
Journal of Muscle and Nerve was was associated with long-term Cialis part of the coloring found in the skins
that NO was able to reverse the treatment.There was no increase in LH of apples and red onions. It has been
damaging effects of cortisol-induced levels from Cialis, demonstrating that isolated and is sold as a dietary sup-
satellite cell depletion. They found Cialis did not directly increase testos- plement. A recent study showed that
that NO had a dose-dependent effect terone, but indirectly increased testos- purified quercetin has similar effects
20 16
on increasing satellite cell levels. terone by lowering estrogen. as Viagra and acted as a strong PDE

www.fantamag.com
bodybuildingscience
281:21469–21479.
inhibitory activity not likely related to
6 9. Smith LW, Smith JD, Criswell DS.
its antioxidant effects. Many studies
Involvement of nitric oxide synthase in
have shown that quercetin has been
skeletal muscle adaptation to chronic over-
able to lower blood pressure through
19 load. J Appl Physiol, 2002;92:2005–2011.
increasing vasodilatation.
10. Soltow QA, Betters JL, Sellman JE,
NO is clearly necessary for muscle
Lira VA, Long JH, Criswell DS. Ibuprofen
growth in animals and test cultures,
inhibits skeletal muscle hypertrophy in rats.
but unfortunately no real long-term
Med Sci Sports Exerc, 2006;38:840–846.
studies on subjects taking NO-enhanc-
11. Anderson JE. A role for nitric oxide in
ing drugs have been investigated. We
muscle repair: nitric oxide-mediated activa-
do know that Cialis has no effect on
tion of muscle satellite cells. Mol Biol Cell,
maximal performance, but the recent
2000;11:1859 –1174.
study showing that Cialis increases
12. Kloner RA, Mitchell M, Emmick JT.
testosterone makes one won-
Cardiovascular effects of tadalafil. Am J
der…what about long term use? Are
Cardiol, 2003;92(suppl):37M–46M.
the gym rats using Cialis onto some-
13. Guidetti L, Emerenziani GP, Gallotta
thing new, not yet validated by long-
MC, Pigozzi F, Di Luigi L, Baldari C. Effect of
term studies? Based on the research,
tadalafil on anaerobic performance indices
NO-enhancing products should con-
in healthy athletes. Br J Sports Med, 2008
tribute to muscle hypertrophy; it just
Feb;42(2):130-3.
has not yet be validated.
14. Corbin JD, Francis SH.
Pharmacology of phosphodiesterase-5
References:
inhibitors. Int J Clin Pract, 2002;56:453–9.
1. Hawke, T.J., and D. J. Garry. Myogenic
15. Carosa E, Martini P, Brandetti F, Di
satellite cells: physiology to molecular biolo-
gy. Journal of Applied Physiology, 91: 534- Stasi SM, Lombardo F, Lenzi A, Jannini EA.
551, 2001. Type V phosphodiesterases inhibitor treat-
2. Anderson, J.E., Pilipowicz, O., 2002. ments for erectile dysfunction increase
Activation of muscle satellite cells in single testosterone levels. Clin Endocrinol, (Oxf)
fiber cultures. Nitric Oxide, 7, 36-41. 2004;61:382–6.
3. Tatsumi, R., Hattori, A., Ikeuchi, Y., 16. Greco EA, Pili M, Bruzziches R,
Anderson, J.E., Allen, R.E., 2002. Release of Corona G, Spera G, Aversa A. Testosterone:
hepatocyte growth factor from mechanically Estradiol ratio changes associated with
stretched skeletal muscle satellite cells and long-term tadalafil administration: A pilot
role of pH and nitric oxide. Mol Bio Cell, study. J Sex Med, 2006;3:716–22.
13(8), 2909-2918. 17. Corbin JD, Francis SH. Molecular
4. Jetters JL, Lira VA, Soltow QA, biology and pharmacology of PDE-5-
Drenning JA, Criswell DS. Supplemental inhibitor therapy for erectile dysfunction. J
nitric oxide augments satellite cell activity Androl, 2003 Nov-Dec;24(6 Suppl):S38-41.
on cultured myofibers from aged mice. Exp Review.
Gerontol, 2008 Sep 13. 18. Shabsigh A, Kang Y, Shabsigh R,
5. Di Luigi L, Baldari C, Pigozzi F, Gonzalez M, Leberson G, Fisch H, Goluboff
Emerenziani GP, Gallotta MC, Iellamo F, E. Clomiphene citrate effects on testos-
Ciminelli E, Sgrò P, Romanelli F, Lenzi A,
terone/estrogen ratio in male hypogo-
Guidetti L. The long-acting phosphodi-
nadism. J Sex Med, 2005;2:716–21.
esterase inhibitor tadalafil does not influ-
19. Nicholson SK, Tucker GA, Brameld
ence athletes’ VO2max, aerobic, and anaero-
JM. Effects of dietary polyphenols on gene
bic thresholds in normoxia. Int J Sports
expression in human vascular endothelial
Med, 2008 Feb;29(2):110-5.
cells. Proc Nutr Soc, 2008 Feb;67(1):42-7.
6. Lines TC, Ono M. FRS 1000, an extract
Review.
of red onion peel, strongly inhibits phos-
20. Betters JL, Long JH, Howe KS, Braith
phodiesterase 5A (PDE 5A). Phytomedicine,
2006; 13:236–239. RW, Soltow QA, Lira VA, Criswell DS. Nitric
7. Xin ZC, Kim EK, Lin CS, et al. Effects of oxide reverses prednisolone-induced inacti-
icariin on cGMP-specific PDE5 and cAMP- vation of muscle satellite cells. Muscle
specific PDE4 activities. Asian J Androl, Nerve, 2008 Feb;37(2):203-9.
2003; 5:15–18. 21. Beaven CM, Hopkins WG, Hansen KT,
8. Wang H, Liu Y, Huai Q, et al. Multiple Wood MR, Cronin JB, Lowe TE. Dose effect
conformations of phosphodiesterase-5: of caffeine on testosterone and cortisol
implications for enzyme function and drug responses to resistance exercise. Int J Sport
development. J Biol Chem, 2006; Nutr Exerc Metab, 2008 Apr;18(2):131-41.

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

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

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

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PATRICK ARNOLD
By Patrick Arnold ARNOLD, PATRICK

93351-11
The End Of An Era,

And Patrick’s Movin’ On Up
I
t’s that time of the month again. Well is very sad. Shelley found him in his bed performed 4-AD, which at the time was
not that time of the month; I am talk- a couple of days after he had passed the gold standard.
ing about time for another install- away, and a funeral was set up very I knew that if I wanted my sports
ment of the Patrick Arnold story. I can’t quickly. I was unable to attend unfortu- nutrition line Ergopharm to explode I
believe how this goes on and on. I nately, which sucked. would need to find a new prohormone
thought it would be two articles at max. With the death of Dan, things product. I needed to find one that actual-
I guess I gotta hurry it all up, so I can changed in the industry. Many of my ly outperformed everything else, rather
get back to the science stuff pretty friends at the time were ones I met than just be another compound, which
soon. Anyway, here it is. through Dan, and I soon lost touch with kept the pace. So I hit the books. I ended
By late 1999, I had all but stopped them. There no longer was a “senior up in the University of Illinois veterinary
hearing from Dan Duchaine. I talked fair- steroid guru.” Dan had a way of writing library, where I scoured through a book
ly often to his best friend, Shelley and presenting information in a bold on androgens. It was in German and I
Hominuk, and she had expressed con- and entertaining way, and I don’t know don’t read or speak German, so it was
cern about Dan’s ever-deepening depres- anyone since who has had that gift. not easy. But still, I could understand
sion. Dan would make comments to Yeah, guys like me have a lot of knowl- chemical names in German (sort of) and
Shelley such as, “I need to visit New edge, but we don’t have that literary of course chemical structures needed no
York one last time,“ which makes sense creativity. Anyway, Dan has been translation for me. I noticed the com-
in retrospect, but at the time just missed and one of the saddest things is pound 5alpha-andost-1-ene-3,17-dione
seemed odd. Then one day in January of that kids today in bodybuilding don’t (1-androstenedione for short) was listed
2000, I saw a post on misc.fitness. know who he even was half the time. in a table of natural androgen metabo-
weights by Will Brink entitled “R.I.P. Dan Not only that, but think of all the stuff lites. I thought to myself that this was a
Duchaine.” I read it and thought it was a Dan has missed. Back then, there were strange and unexpected steroid to be
joke. I couldn’t fathom that Dan would no designer steroids and the prohor- natural, and I wondered if this family of
just die like that and I figured he was up mone industry still only featured “delta-1’s” as they are called, might be
to one of his little jokes to mess with mediocre first- and second-generation pharmacologically active.
everyone. Dan couldn’t be dead; he stuff. Also, the field of medical muscle So I drove over to the U of I biology
always seemed like a cockroach…he research has exploded in recent years. I library and went and grabbed the book
could take a lot of abuse, but he would often wonder what he would think if he Androgens and Anabolic Agents by
always keep on living. could see how crazy stuff has gotten. Julius Vida off the shelf. This book, often
Apparently, though, Dan had a seri- At the time of Dan’s death, things referred to as simply Vida, was written in
ous congenital kidney disorder. I had were going fine for my company. Not the mid-to-late 1960s and is a compre-
heard about it, but I just did not know spectacular, but OK. We had come out hensive literature review on the science
how serious it was. That, coupled with an with a couple of transdermal sprays con- of anabolic steroids. Within it is a table of
ongoing addiction to Nubain and per- taining the prohormones 4-AD and nor-4- hundreds and hundreds of steroids,
haps other substances probably led to a AD. These actually worked quite well; along with their anabolic and androgenic
state of physical, emotional and spiritual you could get a very good effect without activities, as reported in the published lit-
despair. What most likely happened was having to mega-dose like you would erature. I looked up the compound
Dan stopped treating his kidney disease need to do with the orals to achieve a 5alpha-androst-1-ene-17beta-ol-3-one (1-
and let himself deteriorate to the point of similar response. Still though, everyone testosterone for short) which would be
death. Either that, or maybe he over- was selling the same stuff. Sure, there the active compound that 1-androstene-
dosed. We will never know. Either way, it were some new additions such as the dione would convert to. To my delight, it
was suicide of one sort or another, which DHT precursors, but nothing really out- had remarkably high anabolic activity.

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PATRICK ARNOLD
I then quickly ran around the bio I named the product 1-AD and of who worked with a high-level bicycle
and chem libraries at U of I for the rest course it ended up being a huge hit. It racing team. I met the guy when he e-
of the afternoon (this was before one not only put Ergopharm on the map, mailed me and like everyone else, he
could just easily look stuff up on but it revolutionized and revitalized the was looking for a chemical edge. I
Internet databases), collecting all the whole prohormone industry. And since supplied the guy with norbolethone
articles I could find on 1-testosterone we made it ourselves, we had exclu- and THG, and after trying the stuff out
and 1-androstenedione. I was doubly sivity on the stuff for practically a year. on his cyclists he was extremely satis-
delighted when I found out that these Eventually all kinds of people came fied. His team was winning races.
delta-1 compounds are somewhat out with 1-testosterone products, but One day he told me he needed more,
resistant to liver first-pass degrada- still the 1-AD remained the best bang so I made more. I mixed some THG
tion, which meant that not only was for the buck. By constantly working on up for the guy in proplyene glycol
this a highly anabolic compound, but new ways to make it, we were able to and put it in a large plastic bottle.
it may have more oral activity than lower cost well below that which Only, I did not use a fresh plastic bot-
your typical prohormone. China was offering their stuff for. tle because I was in a hurry and could
Now the easy part was done. It took With the profits from 1-AD, we not find one. Instead, I took a large
only about a day to collect most all of were able to build our own 40,000- bottle that stored some noran-
the research concerning the pharma- square foot, custom-built headquarters drostenedione. I emptied it out and
cology of 1-androstenedione and 1- complete with full chemical production washed it with some methanol and
testosterone. Now I had to figure out facility, well-equipped lab, contract some soap and water.
how to make the stuff. That actually manufacturing production lines and In retrospect, I could not believe
took the better part of a whole year, ample office space. We changed the how stupid I was. I knew how sensitive
believe it or not. Of course today, I name of our company from LPJ the doping tests were for nandrolone
know how to whip up highly pure 1- research to Proviant Technologies. We metabolites and I knew that an infinite-
androstenedione by a very simple had come a long way, all thanks to 1- ly small amount of norandrostene-
process I have since developed, but AD (and a little bit to 6-oxo as well, dione would give a nandrolone posi-
back then I had to screw around with which was the first anti-aromatase tive. But my impatience and laziness
nasty, smelly chemicals like bromine supplement to hit the market). got the better of me and I used the
and DMF only to end up with a sticky Of course researching and develop- norandrostenedione anyway, thinking
mess that would not crystallize. ing synthetic processes for products that if I just cleaned it out well it would
Countless times I tried the reactions, like 1-AD and 6-OXO was not the only be fine. Anyway, a few weeks went by
making modifications each time until I thing I was doing in the lab. At off- and then I got an e-mail from the train-
was able to come up with a decent times and after hours, I would also er. He was in a panic; one of his ath-
crystalline product. cook up synthetic stuff such as norbo- letes had tested positive for nan-
I tested some of the stuff out on lethone, and I had made some con- drolone!! He told me it had to be the
some local guys and they came back tacts in the amateur and professional stuff I sent him. I told him he had to be
to me with raving reports of strength sporting world. These contacts were wrong; I thought I knew the stuff I
and mass. I could see just by looking looking for undetectable performance made was fine. The next day I got
at the guys that the stuff was working. enhancers (steroids mainly) and I was another e-mail; another athlete was
However, they reported some not-so- willing to oblige them. I was not look- positive! He was beside himself with
good things like stomach discomfort ing to make a lot of money; I was distress. I still denied it was my stuff.
and burning sensations. It did not take mostly just interested in seeing what Then perhaps two more days went by
long for me to realize I had to do these things could do for the athletes. and I got another e-mail. His entire
something to minimize these things, And naturally, when a trainer or team tested positive! He told me he
so I investigated making 1-androstene- whomever would report very positive was ruined and that his coaching
diol, which is another 1-testosterone feedback, I felt a sense of accomplish- career was destroyed and he had been
precursor. Unfortunately the dione to ment. I felt that I had made someone utterly disgraced. It was at that time
diol reaction (normally a simple one very pleased and it almost seemed like that I thought hard and remembered
and the same one we used to make 4- a positive thing to me. I did not think the norandrostenedione bottle. I felt
androstenediol from 4-androstene- too much about the ethical issues at absolutely awful. I tried to help a guy
dione) was not working right. I was the time, and justified everything by out and I ended up destroying his life.
ending up with about 50 percent of a reminding myself that this cat-and- I tried to help him concoct a cover
DHT precursor as a side product. After mouse crap was just part of the mod- story involving flax oil and contamina-
wracking my brain, I finally called the ern world of sports. I was competing tion, but of course there was no way
company that makes the chemical against other doctors or chemists or that would be accepted. I don’t where
reagent used in the process and self-taught gurus out there who were the guy is today. I hope he didn‘t
explained my problem. They suggest- helping the competition. shoot himself or something.
ed I try adding some Cerous Chloride Not everyone I dealt with was That’s it for this month. Come back
to the reaction and I did. Voila! I got pleased with my work, however. next month for some crazy stuff about
highly pure 1-androstenediol. There was this one guy in Europe BALCO and chemistry and Feds.

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TRAINING, NUTRITION, DIET, & SUPPLEMENTATION
NOJUICE
Bodybuilding By Eric Broser
COMMANDMENTS
For Natural Bodybuilding
Part 10
Natural Bodybuilding
W
ow, time flies when you are having cal times during the day. As well, this lack
fun! In the last nine issues of MD, of insulin will also result in higher levels
we covered the following “com- of circulating cortisol, which can cause a
mandments” of natural bodybuilding: 1) myriad of problems for the dieting body-
be consistent; 2) be positive; 3) visualize; builder, such as impaired thyroid function
4) focus; 5) never become complacent; 6) and lower GH output. But the negatives
wage war on the weights; 7) overcome do not stop there…
adversity; 8) have faith; 9) dream big. It is
very important to take these command- Reason #5: High
ments to heart, as there is nothing more cortisol levels can
vital to achievement than the proper affect sleep patterns!
mindset. Your body will follow exactly A little-talked-about fact in regard to
where your mind leads it. Each thought cortisol is that it is actually one of the hor-
you have penetrates every single cell of mones associated with waking and sleep-
your body, as well as the universe ing patterns. Naturally, levels of cortisol
around you, which will eventually dictate are highest in the morning and lowest at
the outcome of most events in your life. night, with a number of fluctuations dur-
Remember this…“Whether you believe ing the day. The higher amounts of circu-
you CAN or you CAN’T, you are right.” lating cortisol in the early hours help to
th
But what about the 10 command-
Eric Broser wake us up. When the daily cycle of corti-
ment of natural bodybuilding? Well, this is one that I sol secretion is disrupted to a large degree, it can cause lev-
leave up to you! I am interested to hear what you, the els to remain elevated at night, with the result being an
readers and MD forum members, wish to add to the list. inability to relax and fall asleep. I don’t need to tell you just
Please feel free to message me on the board or send an how important sleep is to a bodybuilder, especially one who
e-mail to info@prrstraining.com, and let me know your is dieting to lose body fat while doing everything possible to
thoughts. I will print some of the best ones right here in keep hard-earned muscle mass intact. Insomnia? No thanks!
future “No Juice” columns!
Reason #6: No carbs pre-or
Natural Diet Dilemma: post-training can compromise
Zero Carb vs. Low Carb, Part 2 the immune system!
This month, I will continue my discussion of why I feel The type of intense training that bodybuilders engage in
that a zero-carb approach to dieting is detrimental to the suppresses the immune system, which of course can lead to
drug-free bodybuilder.Thus far, I have mentioned that a lack increased risk of illness. When the body is forced to work
of any carbohydrates in the diet will also cause a lack of harder to fight off bacteria and infection, it will have less
insulin, which can compromise one’s ability to rapidly and energy to put toward recuperation, repair and growth.
efficiently uptake amino acids, glucose, creatine and other Combating illness is certainly higher on the body’s priority
muscle-building compounds into muscle cells at several criti- list than building muscle and burning fat. Not to mention

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NoJuiceBodybuilding
that when you are sick, you might not be able to train or So now that I have given you some food for thought
do cardio as needed to facilitate maximum progress. (mostly protein and fats, but also some well-timed car-
Studies show that carbohydrate consumption built around bohydrates), you can make a well-informed decision in
workouts (pre/intra/post) can reduce the immune system regard to what fat-loss diet is best for you…the natural
reaction to vigorous exercise, helping to keep your mus- bodybuilder. While I do not like to necessarily separate
cle-building and fat-burning machinery working at opti- bodybuilding into two camps (enhanced and drug-free),
mum levels. Important stuff! sometimes it is essential to do so, because there are dif-
ferences in how training and nutrition can, and should,
Reason #7: No carbs in the diet be approached. Drugs are powerful tools that allow the
can impair genes for muscle guys/gals utilizing them room to do things that would
hypertrophy! be detrimental to a natural trainee. I make no judgment,
Let’s face it…as a natural bodybuilder dieting down for a nor say that one form of bodybuilding is better than the
competition, photo shoot, or even a nice vacation; your goal other. But as a trainer and contest prep coach it is my
is not only to lose as much body fat as possible, but also to job to know how to optimize the progress of both types
retain your muscle size. Most naturals (except the most of athletes!
genetically gifted) simply lose size on zero carbs and often In Part 3 of this mini-series I will lay out a general
end up looking more like fitness models or swimmers than guideline for how I feel it is best for a natural athlete to
serious bodybuilders! And I know this is not acceptable to approach a contest diet. Until then, train hard, stay
the hardcore natty readers of Muscular Development! focused and of course…read MD!
Robbie Durand, a fellow MD columnist, recently dis-
cussed a couple of recent studies (that I also have viewed), Olympia Notes
which showed that low muscle glycogen concentrations I just want to say a quick shout-out to Elyse and Steve
reduce the expression of several genes responsible for mus- Blechman, John Romano, Dave Palumbo and the Smalley
cle hypertrophy! While a 2005 study reported a blunting of an brothers, who I had the pleasure of hanging out with at din-
important molecule in cell signaling and protein synthesis ner and the MD seminar. Thanks for making me feel like an
pathways called PKB (or Akt), newer research has also important part of Team MD! Also to fellow MD columnist and
proven that low pre-exercise muscle glycogen stores future IFBB pros, Branden Ray and Mike Liberatore, it was
decrease resting levels of two other major genes involved in awesome spending the Olympia weekend with you both at
muscle growth…myogenin and IGF-1! No wonder drug-free the VPX booth! You guys are a lot of fun and tremendous
athletes tend to “string out” on zero-carb regimens! assets and representatives of our sport!

www.fantamag.com
By Gregg Valentino
DISCLAIMER:
The following is uncensored/
unedited and in no way reflects the
opinions of the staff of Muscular
Development. Who the hell knows
what this guy might say... he’s a
mental freak. This article is for enter-
tainment purposes only.
MY OLYMPIA ING DOWN A HUGE DOWNHILL SLOPE, MORE TOWARDS
VIEW..THIS IS THE BIZZARRE & CIRCUS SIDE FREAK SHOW THAN A
MY OPINON BODYBUILDING EVENT……AGAIN THIS IS MY OPIN-
ONLY NOT MD’s ION!!!!….. PERSONALLY, I THINK THE JUDGES NEED TO
… Due to manage- RE-VAMP THEIR CRITERIA START BY PLACING THE OVER-
ment cuts, the light at the end of the tunnel will now be LY JUICED UP STRIATED WATER BALOONS LOWER AND
switched off…. Excuse me, I have to recharge my GET BACK TO WHAT BODYBUILDING IS ALL ABOUT >>>
flamethrower…..OK SO, ALTHOUGH I WAS NOT AT THE TINY WAISTS, BEAUTIFUL MUSCLE SYMETRY AND PRO-
OLYMPIA PERSONALLY, I KNOW FOR A FACT I DIDN’T PORTIONATE MUSCLE SIZE… YES YES YES, I KNOW WHAT
MISS A FUCKING THING!!!… YES , I WATCHED A FEW YOUR THINKING, VALENTINO YOU ARE NO-ONE TO TALK ,
OLYMPIA VIDEO’S AND IT BORED THE SHIT OUTTA YOU LOOKED FUCKING DISGUSTING WITH YOUR RETARDED
ME……THE BIG GUYS ALL LOOKED OVER JUICED UP LIKE BODY…. AND YES, 100% YOUR RIGHT PINHEADS , BUT
VEINY RIPPED WATER BALLOONS AND WITHOUT VIC- WHEN I COMPETED I HAD A MINI ARNOLD TYPE BUILD, I
TOR MARTINEZ , KAI GREENE, BRANCH WARREN, IT GRACED THE STAGE , I DIDN’T HAVE THAT BIG RETARD-
WASN’T A REAL MR. OLYMPIA CONTEST…OK YES, DEX- ED ARM LOOK BACK THEN SO SIMMER DOWN !!…PLUS I
TER JACKSON WAS THE BEST MAN UP THERE AND DEX- WAS 100% NATURAL BACK THEN!!...SO GET
TER DESERVED TO WIN !!!..YO’ IM GLAD TO SEE THE OVER THAT BIG ARM SHIT … I WAS OUT OF
RIGHT MAN GET THE SANDOW TROPHY….SO A GREAT BIG MY MIND AND RETARDED GETTING BIG LIKE
CONGRATULATIONS TO DEXTER JACKSON FOR A WELL THAT …I KNOW YOU THINK A HYPOCRYTE,
DESERVED WIN..ALSO, I THOUGHT TONEY FREEMAN BUT I LOOKED GREAT IN MY CONTEST
LOOKED FANTASTIC AS WELL, SO MY PROPS TO THE X-MAN DAYS AND I NEVER LOST MY CLASS
( TONEY FREEMAN ) … …..A SIDE NOTE: >> DENNIS WOLF !!!!!…. BOTTOM LINE >> I WASN’T
LOOKED GREAT BUT HAD VISUAL FLAWS, AND JAY CUT- THE ONE ON STAGE WITH HOME-
LER WAS WAAAY OFF HIS PEAK AND JAY LOOKED MADE CALVES, DELTS , BICEPS
BLOCKY AS HELL ….I FEEL THIS OLYMPIA WAS DEFINITE- WIITH A BELLY & ASS CHEEKS THAT
LY A STEP IN THE RIGHT DIRECTION WITH A DEXTER ARE BIGGER THAN MY FAT ITALIAN
WINNING . BUT IN ALL HONESTY THE NEXT TIME I’M HAV- AUNT MARIE’s BIG FAT ITALIAN
ING TROUBLE SLEEPING AT NIGHT I’LL JUST WATCH THE ASS…WOOFA…YO THAT’S A FUCKIN BIG ASS
OLYMPIA VIDEO AGAIN AND I WILL FALL RIGHT !!!!...AND HELL YES, I LOVE FREAKS , BUT
ASLEEP…..ZZZZZZ… ZZZZZZ…ZZZZZ.. WHAT!!!... DID YOU MY DEFINITION OF ”FREAK” IS DIFFER-
SAY SOME THING???....OOOPS YA SEE THAT SHIT, JUST ENT THAN YOURS!!... SOME ( NOT ALL )
TALKING ABOUT THE OLYMPIA PUTS ME TO SLEEP OF THESE BODIES TODAY ARN’T
EVERYTIME!!!….. LISTEN THIS SPORT IF YOU WANNA CALL FREAKS, THEY ARE FUGLY >>> THAT’S
IT A SPORT, IS NEVER GOING TO BE MAIN-STREAM OR FUCKING-UGLY!!!!!...THE BLOATED 40 INCH RIPPED
ANYTHING BUT A CULT TYPE -NITCH SPORT UNTIL IT GUTS THAT ARE BOTH FAT & RIPPED AT THE SAME TIME
GETS SOME GENERAL PUBLIC APPEAL AND IN THAT ARE AS GROSS AS MY ARMS USED TO BE IN THE LATE 90’s
AREA, ITS GETTING WORSE!!…YO’, THERE WAS A TIME IN - 2001 WHEN I WAS OUT OF MY MIND!!!!… MOMO’S WITH
THE 80’s WHEN ESPN USED TO BROADCAST THE GH GUTS AND GIANT RIPPED ASSES ARE NOT MY IDEA
OLYMPIA , I MEAN REALLY, I STILL HAVE THE ESPN 80’s OF A FREAK, THEY ARE MY IDEA OF AN UGLY
OLYMPIA ON MY OLD VHS TAPES … NOW WITH THE BODY….AS FOR COMPETIONS , BODYBUILDERS TODAY
FREAKS THAT STARTED IN THE END OF THE DORAN ARE SO DHYDRATED & DRIED OUT THAT FOR THE LAST
YATES ERA , ESPN WON’T DARE TOUCH THIS FEW DAYS BEFORE A SHOW THAT THEY CANT EVEN
SHOW…....THE LAST 3 OLYMPIA SHOWS HAVE BEEN SLID- LEAVE THEIR HOTEL ROOMS EXCEPT FOR THE COMPETI-

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TORS MEETINGS…..YOU NEVER HOW ABOUT WHERE IS THE NEW SERGIO
SAW LEE HANEY OR ARNOLD LAY- OLIVA???.... I WILL TELL YA WHERE,
ING ON HIS HOTEL ROOM BED ALL HE DOESN’T EXSIST!!!!! …SERGIO
DAMN DAY WITH HIS CONTEST OLIVA WAS THE ULTIMATE FREAK,
GURU COMING INTO HIS HOTEL EVEN ARNOLD SAID SERGIO HAD THE
ROOM CHECKING HIM OUT EVERY GREATEST GENTICS HE EVER SEEN,
FUCKING HUOR OR SO…THAT’S TOO ARNOLD ALSO ONCE SAID “SERGIO HAD
MUCH IN MY OPINION…I GAG AT A FLAWLESS BODY” ...,ITS NO SECRET
THIS>>> SOME GUYS TODAY HAVE THAT SERGIO WAS THE ONLY BODY-
STRIATIONS ON THEIR FUCKING BUILDER ARNOLD EVER
VIENS , BUT YET AT THE SAME FEARED!!!!….SHEEEET SERGIO
TIME THEY GOT FAT ROLLS ON OLIVA HAD AS MUCH MASS AS THESE
THEIR LOWER BACKS…HOW THE BIG GUYS TODAY BUT SERGIO YET
FUCK CAN A GUY BE BLOATED, FAT HAD A TINY 28 -29 inch WAIST WITH A
LOOKING IN THE GUT AND RIPPED V-TAPER LIKE NO-ONE ELSE EVEN TODAY!!! …YO, MY
AT THE SAME TIME…..IT IS NOT ONLY GROSS, BUT IT BOG- MAN SERGIO GOT THAT KINDA MUSCLE WITH OLD SCHOOL-
GLES MY MIND…ITS KINDA LIKE LOOKING AT A PREG- TRAINING & BASIC DRUGS LIKE D-BALLS, TEST & DECA
NANT WOMAN WITH ABS AND STRIATIONS ON HER ect ect AND LOTS OF FOOD... THERE WAS NO IGF, NO
BELLY, YET FAT JELLY-ROLLS ON HER LOWER INSULIN, NO GH, NO ESICLINE, NO SYNTHOL, NO CAVER-
BACK….…YO’, HERE IS THE FUNNY FACT: >> SOME OF YOU JECT NO PGF2 aka PROSTAGLANDIN , NO SUPER WHEY
FUCKERS TALK YOUR BULLSHIT ABOUT ME SHOOTING PROTEINS, NO CREATINES, NO WAXY MAZE–CARB LOAD-
OIL BASED STEROIDS INTO MY ARMS ( NO, IT WAS NOT ING DRINKS, NO NITRIX OXIDE BULLSHIT, NO SUPER
SYNTHOL, IT WAS OIL BASED JUICE, IM SICK OF THAT SHIT SUPPLEMENTS LIKE THERE ARE TODAY ALONG WITH
TALK, GET OVER IT ), YET A LOT OF THESE PRO BODY- OTHER OTHER BULLSHIT….BACK THEN IT WAS SOME MILK
BUILDERS ARE SHOOTING SYNTHOL, ESICLINE , CAVER- & EGG PROTEIN , SOY PROTEIN , LIVER PILLS , LECITHIN
JECT , IGF, PGF2 aka PROSTAGLANDIN AS WELL AS AND MULTI VITAMINS…….WE LIVE IN A ERA TODAY
STEROIDS INTO EACH BODYPART ….SO DON’T YOU DARE WHERE A LOT OF GUYS DON’T EVEN TRAIN RIGHT ANYMORE
POINT THE FINGER AT ME SAYING I’M BAD FOR BODY- ..YO, WHEN I SEE THE WORKOUT VIDEOS ON
BUILDING…FUCK YOU & FUCK OFF!!!!....YO’ IM IN THE MuscularDevelopment.com I FUCKING GAG AT HOW SOME (
MEDIA END OF SHIT, HELL I COULD GET FAT IF I WANT- NOT ALL ) OF THESE OLYMPIANS TRAIN…NO WONDER
ED BUT I’M NOT ON STAGE LOOKING REATARDED AND I THEY SHOOT ALL KINDS OF SHIT EVERYWHERE & GET
TALK ABOUT MY SHIT, LOOKING UGLY & RETARDED!!!.... RIPPED , BLOATED WITH FAT ROLLS ALL AT THE SAME
THE BIG BODYBUILDERS TODAY HAVE OVER DONE THE TIME!!!!... THATS ALSO WHY WHEN THEY “COME OFF”
DRUGS, THEY LOOKED DRUGGED UP, THEY ARE ON THE SHIT THEY LOOK LIKE PEE-WEE HERMAN…..I FEEL LIKE >>
OLYMPIA STAGE DESTROYING THE OLYMPIA NO BODY TRAINS HARD ANYMORE…… YOU READ ALL
IMAGE….THATS WHY I THINK PICKING DEXTER THIS YEAR THAT BULLSHIT ABOUT “OVER TRAINING”, FUCK YOU,
WAS A STEP IN THE RIGHT DIRECTION!!!!..… ..YA KNOW, THERE IS NO SUCH THING!!!!….THERE IS ONLY “UNDER
SINCE WHEN WAS THE ACCEPTABLE CRITERIA FOR MR RECOOPERATION” AND ITS NOT THE SAME THING…..HEY,
OLYMPIA TO HAVE A 40 INCH RIPPED WAIST WITH A IN ARNOLD’s DAY GUYS TRAINED EACH BODYPART 3
GIANT ASS, I BET THESE GUYS ALL WEAR X-LARGE & XX- TIMES A WEEK WITH A MINIMUM OF 25 TO 35 SETS A
LARGE POSING TRUNKS ….FUCK ME, I WORE SMALL , AND BODYPART AND THEY GREW MUSCLE LIKE WEEDS….IM
I BET SERGIO WHO HAD THE MASS OF TODAYS BODY- DISGUSTED WITH HOW GUYS TRAIN TODAY, EVEN SER-
BUILDERS WORE SMALL TO MAYBE MEDIUM AT GIO USED TO TRAIN 35 SETS A BODYPART 2 TO 3 TIMES A
MOST…….THAT BIG ASS , THICK WAIST BULLSHIT IS WEEK AND THAT’S BACK IN THE 1960’s WHEN MOST OF YOU
DEFINITLY NOT ASTETIC LOOKING !!...….. HOW IS THAT POS- READERS WERE NOT EVEN A SPERM CELL YET…AND AT
SIBLE, TO BE RIPPED & VEINY , YET AT THE SAME TIME ONE TIME BEFORE SERGIO WAS A COP HE WORKED 16
BLOATED WITH FAT ROLLS ON THEIR LOWER BACKS, BASI- HOURS A DAY IN A STEEL MILL…..MEANWHILE MOST (
CALLY TO BE HARD & FAT AT THE SAME TIME??? …..YO’, NOT ALL, RELAX, THICKEN YOUR SKIN) OF THE BODY-
WHAT THE FUCK KINDA SHIT ARE THEY INJECTING BUILDERS TODAY DON’T EVEN WORK A REAL JOB!!!...YO,
TODAY???……WHAT HAPPENED TO THE GOOD OLD DAYS OF THAT PERSONAL TRAINING BULLSHIT NOT A REAL JOB,
D-BALLS ( YUM ) , TESTOSTERONE ( OH YUM ) , DECA ( ITS ADULT BABY SITTING AND A LOT OF JUICE DEALERS
HATE DECA BUT,,,) , A-BOMBS ( ANADROL…NOW I GOT A CLAIM THAT “PERSONAL TRAINING “ IS THEIR
WODDY…YUM YUM YUM..), WINSTROL , EQ ect ect ….SHEEET INCOME…..OH YEAH BABE, SOME OF YOU PERSONAL TRAIN-
TODAY IT’S A DIFFERENT BALL GAME, MOST ( NOT ALL ) OF ING PINHEADS THINK IM STUPID???….ITS LIKE WHEN
THESE OLYMPIANS ARE TAKING “GOD KNOWS WHAT” … JOHN GOTTI CLAIMED HE WAS A PLUMBER , HE HAD TO
EVEN THE TANS LOOK REDICULOUS, THE WHITE GUYS CLAIM HIS INCOME FROM SOMEWHERE…… OOOPS
LOOK LIKE THEY ARE DOING 1930’s BLACK-FACE RENDI- WATCHOUT THE FEDS ARE READING THIS, THEY ARE ON TO
TIONS…….ITS OUTTA CONTROL…..WHERE IS THE BUILT BOD- YOU P.T.’s NOW!!!!….YO GET A FUCKING JOB!!!!... MOMO’S
IES THAT GUYS ENVIED AND GIRLS WANTED TO FUCK ?? …..ENOUGH RANTING, GETTING BACK TO A REAL BODY-
>>> THE ZANE’s, THE ARNOLD,s, THE HANEY’s AND EVEN BUILDER SERGIO OLIVA, FACT: > SERGIO HAD 2008 TYPE
LEE LABRADDA WHO AT A 185 POUNDS ALMOST BEAT MUSCLE MASS WITH LESS DRUGS, NO MODERN SUPPLE-
LEE HANEY……YA WANNA TALK ABOUT A REAL FREAK, MENTS AND NO BODYMASTER, CYBEX, ICARIAN

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EQUIPMENTect ect ….ITS TRUE, SERGIO HAD JUST BASIC MANY TIMES BEFORE >> IT’S A LATINA -vs- HER WHITE
WEIGHTS AND A FEW HOMEMADE MACHINES….YES PIN- BOY THING!!!!…. LATINA GIRLS GOT MAD FLAVOR, TRUST
HEADS, IN THSE DAYS BODYBUILDERS LIKE SERGIO & ME, I BEEN THERE DONE THAT MANY TIMES TOO….…JIMMY
ARNOLD BUILT THEIR BODIES THROUGH PURE TRAINING, USED TO DO BENCH PRESS SHOWS & EXPO’S AND RITA HIS
NOT INJECTING TOXIC WASTE , AND THEY WERE CERTAIN- TRAINING PARTNER / GIRLFRIEND USED TO GO WITH HIM
LY NOT WORRYING ABOUT OVER-TRAINING ….LISTEN, I AND SPOT HIM FOR HIS CRAZY HEAVY LIFTS…… JIMMY
LOVE FREAKS & I “THE BULL” TOLD ME RITA WOULD KNEW JUST HOW TO
LOVE STEROIDS, MOTIVATE HIM WHEN HE WAS DOING HEAVY BENCH
BUT MY IDEA OF A PRESS DEMINSTRATIONS…. SOMETIMES WHEN JIMMY
FREAK IS SERGIO, WAS ABOUT TO GO SUPER HEAVY, LIKE 800 or 900 POUNDS
ARNOLD, LEE ON THE BENCH RITA WOULD LEAN OVER AND JUST
HANEY & SERGE BEFORE JIMMY PUSHED THE WEIGHT OF THE BENCH-
NUBRET , .NOT PRESS HOOKS SHE WOULD WHISPER INSPIRATION IN
SOME DUDE 5’9” JIMMY’S EAR…..WHEN I ASKED JIMMY WHAT SHE USED
TALL WEIGHING TO SAY , THE BULL SNARLED “ SHE WOULD TELL ME
280lbs WITH A THAT SHE IS GETTING A HARD ON WATCHING ME PUSH
RIPPED STRIATED HEAVY WEIGHTS AND WHEN WE GET HOME SHE WANTS
40 INCH WAIST, ME TO SUCK HER OFF”…..I GAGED AND ASKED JIMMY,
STRIATED GIANT “WHAT THE FUCK!!!!”…. JIMMY LAUGHED AND SAID
GLUTES AND FAT ROLLS ON HIS BACK…..THATS NOT A “BRO I WOULD LOOK UP AND SHE WAS WEARING SPAN-
FREAK, THAT’S A FUGLY-MOMO AND A FUTURE PEE WEE DEX PANTS AND I COULD SEE THAT SHIT BULGING OUT
HERMAN!!!!!!…… ONCE AGAIN, I KNOW I LOOKED LIKE FUCKIN WALNUT, IM TELLIN YA SHE HAD A HARD
RETARDED BUT I NEVER CLIMED TO BE JOHNNY HAND- ON, HER CLIT WAS 3 INCHES LONG & IT GOT HARD TOO
SOME OR MR OLYMPIA…..I ALWAYS ADMITED I LOOKED FROM TAKING SO MUCH SHIT ( HE MEANS STEROIDS
UGLY, IM THE ONE WHO SAID I LOOK LIKE UNCLE FESTER )….”BRO SHE USED TO CALL HER CLIT, HER COCK AND I
ON STEROIDS… .BRAD PITT IM NOT!!!!!......BUT MR MUNCHED ON HER WALNUT LIKE IT WAS A LITTLE
OLYMPIA WAS NOT WHAT I SAW TONIGHT, NOT THE WEENIE”… JIMMY “THE HORNY BULL” SAID AFTER SEE-
MR.OLYMPIA & SPORT I FELL IN LOVE WITH 35 YEARS ING THAT WALNUT IN RITA’S SPANDEX , HE PUSHED THE
AGO ….“Keep in mind, you all have ONE advantage over FUCKIN WEIGHT OFF THE BENCH HOOKS LIKE HE WAS
me.....you can all Kiss My Ass and I Can’t !!!!!” .. Grow Your BENCH-PRESSING A GIANT Q-TIP ….MY MAN JIMMY
Own Dope, Plant A Bodybuilder……. FUCK OFF “WALNUTS “ WAS A CRAZY HORNY BASTARD BACK THEN...
STORY TIME .“Last night I was having dinner with JIMMY “THE HORNY BULL” THEN TOLD ME “ GREGG,
Charles Manson, and in the middle of dinner he turned to me WE WOULD GO HOME AND RITA WOULD LAY ON THE BED
and said >> “Is it hot in here, or am I Fuckin Crazy?”…. ANY- LIKE A DUDE WHILE I WENT DOWN ON HER SUCKIN
BODY WHO KNOWS JIMMY “THE IRON BULL” PELLECHIA HER GIANT WALNUT FOR HOURS AND BRO MY NEIGH-
FOR A LONG TIME KNOWS ABOUT HIS PAST SAMSON & BORS COULD HEAR HER SCREAMING SO LOUD THAT ONE
DELILAH TYPE RELATIONSHIP WITH HIS EX-GIRLFRIEND TIME I HAD COPS BANGIN ON MY DOOR , THEY THOUGHT
RITA……YO THESE 2 WERE MADE FOR EACH OTHER…RITA I WAS KILLING HER”….I WAS LAUGHING MY ASS OFF WHEN
WAS A HOT BLOODED JIMMY TOLD ME THIS, I SAID “NO WAY JIMMY”…..HE WAS
VALENTINO IS CRAZY
KINDA TALL LATINA HE SCARES ME!!!! NOW SCREAMING ON THE PHONE, “BRO I GOTTA TELL YA A
WITH LONG BLACK GIRL FUNNY STORY ABOUT THE TIME THE COPS CAME TO MY
HAIR (YUM ) , VERY HOUSE”….JIMMY “ THE CRAZED BULL “ WAS NOW VERY
GOOD LOOKING FACE , HYPER ON THE PHONE AND I COULDN’T EVEN GET A WORD
SUPER LEAN MACHINE- IN……HE THEN TOLD ME THAT RITA USED TO PISS HIM OFF
HARD BODY, AND THE BECAUSE SHE WOULD FIND THE BOTTLES OF ANADRIOL
ONLY GIRL WHO USED TO THAT HE HAD HIDDEN FROM HER AND SHE STOLE THEM &
TRAIN WITH HER BOY TOOK ALL HIS ANDROL….” YO, THE BITCH WAS EATING 4
JIMMY “THE BULL” ANDROL TABS A DAY, PLUS I WAS GIVING HER SHOTS OF
PELLECHIA , BOTH LIFT- SHIT ( STEROIDS ) , BUT BRO I WAS WONDERING HOW THE
ING HEAVY WEIGHTS FUCK SHE WAS GETTING SO BIG AND STRONG AND HOW
AND BOTH COMPETING ALL OF A SUDDEN SHE STARTED GROWING A DICK, BRO
WITH EACHOTHER FOR IM NOT KIDDING HER CLIT WAS LIKE ONE OF THOSE
RELATIONSHIP DOMINANCE…. RITA LIVED BY SOME MINI HOT DOGS” ( A PIG IN A BLANKET ) ”….”IM TELLIN YA
WOMAN’S CREED, “ANYTHING YOU COULD DO, I COULD DO GREGG, WE USED TO GET IN FIGHTS ALL THE TIME BECAUSE
BETTER”..AND IN SOME CASES SHE COULD!!!!…… JIMMY SHE USED TO SNEAK INTO MY UNDERWEAR DRAW AND
“THE BULL” LOVED RITA’s FEISTINESS, BUT WHEN STEAL MY SHIT” ( HE MEANS RITA STOLE HIS STEROIDS
THEY WOULD BOTH GO OUT DRINKING THEY WOULD YA PINHEADS ) …”BRO, I FUCKIN FLIPPED THE FUCK
COME HOME FIST FIGHTING EACHOTHER THEN FUCK- OUT, I WOULD REACH IN MY FUCKIN UDERWEAR DRAW
ING FOR THE REST OF THE NIGHT…..I TOLD YA ALL THIS TO GET MY SHIT AND IT WAS ALL GONE”… ”YO, GREGG,

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YOU KNOW HOW IT IS BRO, THE CRAZY BITCH HAD HER HUGE ARGUMENT… JIMMY WAS PISSED OFF BECAUSE
OWN SHIT ( HER OWN STEROIDS ) AND YET SHE WAS PEOPLE CAME TO SEE HIM , IT WAS HIS SEMINAR AND
USING MINE AS WELL AS HERS”….. SIDE NOTE: KEEP IN RITA ON A CRAZED TESTOSTERONE FUELED RUSH , WENT
MIND JIMMY IS ALL WORKED UP RIGHT NOW AS HE IS ON A BENCH PRESSING RAMPAGE HERSELF AND STOLE
TELLING ME THIS….HE HAS BEEN EATING DINNER IN JIMMY’S CROWD…YO, THAT’S WHY YOU NEVER LET YOUR
MY EAR WHILE TALKING TO ME ON THE PHONE, I CAN GIRL TAKE ANADROL OR ANDROGENS AND THAT’S WHY
TELL HE IS SO HYPER HE IS SPITTING WHEN HE IS DON’T DATE OTHER BODYBUILDERS….JIMMY “THE HORNY
GOING OFF AND EVERY ONCE IN A WHILE HE NEEDS TO BULL” TOLD ME THAT WHEN HE GOT HOME HE GAVE RITA
RELEASE ENERGY BY PLAYING THE PIANO FOR A FEW “THE BLOW JOB” OF HER LIFE AND APPRENTLY THE
MINS,… LIKE ED NORTON FROM 1950’s TV SHOW > “THE ANADROL HAD HER SO SEX CRAZED AND HORNY THAT
HONEY MOONERS” … JIMMY PLAYS HIS VERSION OF SHE WAS SCREAMIN SO LOUD THAT WHEN JIMMY WAS
SWANNEE RIVER ( A WARM UP ) TILL HE GOES OFF ON MUNCHING & BITING ON RITA’S WALNUT , ALL OF A
A “LIBERACE” TYPE MUSICAL PIANO TIRADE!!!!! ….OK SUDDEN THE POLICE BURST INTO JIMMY’S HOUSE
NOW, HERES THE BEST PART OF THE STORY >>.. JIMMY CATCHING JIMMY “WALNUTS” & RITA “ THE SCREAM-
“THE BULL” TOLD ME THAT THIS ONE TIME HE WAS AT A ER” ON THE BED BARE-ASS-NAKED EATING WALLNUT-
GYM AND HE WAS DOING A BENCH PRESS SEMINAR….. MUSH-POT-PIE! ….YES ITS TRUE THE NIEGHBORS HEARD
EVERYONE AT THE GYM SEMINAR WAS GATHERED AROUND RITA SCREAMING SO LOUD THAT THEY THOUGHT JIMMY
THE BENCH-PRESS IN A CIRCLE AS THEY WATCHED FINALLY SNAPPED AND WAS NOW KILLING RITA, SO THEY
JIMMY “THE BULL” DO A FEW WARM UP SETS WITH …. CALLED THE COPS,…. WHEN THE COPS GOT THERE NO ONE
JIMMY SAID RITA WAS PUTTING THE WEIGHTS ON THE ANSWERED THE DOOR ( DUH….) AND THEY ( THE COPS )
BAR FOR HIM AS JIMMY WOULD PHSYC HIMSELF UP FOR HEARD A WOMAN SCREAMING FOR HER LIFE, SO THEY
A SET…..AFTER A FEW WARM UP SETS JIMMY WAS NOW BURST IN AND SAW JIMMY’s & RITA IN A SEX CRAZED
READY TO PUSH SOME SERIOUS WEIGHT SO RITA FRENZY …I GAGGED WHEN JIMMY TOLD ME THIS, SO I
LOADED UP THE BAR WITH ABOUT 800 POUNDS ….KEEP ASKED JIMMY IF HE WAS
IN MIND, WHEN JIMMY “THE BENCH-PRESSER” EMBARESED AT ALL AND HE
WENT THIS HEAVY HE HAD TO HAVE GUYS ON EACH REPLIED “FUCK NO BRO, I WAS
SIDE OF THE BAR SPOTTING HIM…..JIMMY TOLD ME PISSED OFF BECAUSE I WAS
THAT, HE LAID ON THE BENCH GOT HIS MIND INTO JUST ABOUT TO BUST A NUT
THE SET AND PUSHED THE WEIGHT OFF THE WHEN THE STORMED IN AND
HOOKS DOING A FEW REPS BEFORE PUTTING IT BACK MEANWHILE IM STANDING
ON THE HOOKS…WHEN HE SAT UP , HE GAGGED , NO THERE WITH A HARD ON
ONE WAS AROUND WATCHING HIM, ONLY THE SCREAMING AT THEM ( THE
GUYS SPOTTING HIM AND MAYBE ONE OR TWO COPS ) WHILE RITA WAS STILL
OTHER GUYS……HE THOUGHT TO HIMSELF “ WHAT ON THE BED MOANING”…JIMMY
THE FUCK HAPPENED , I JUST BENCHED 800lbs STARTED LAUGHING AND SAID “ I
WHERE THE FUCK IS EVERYBODY” …HE THEN DON’T THINK SHE EVEN KNEW
LOOK OVER THE OTHER END OF THE GYM AND SAW THE COPS WERE SHE WAS STILL
THE WHOLE CROWD OF 100 PEOPLE WERE NOW CIR- LAYING THERE WITH HER EYES
CLED AROUND ANOTHER BENCH WATCHING RITA CLOSED QUIVERRING ON THE
REPPING OUT WITH 315 ON THE BENCH WITH BED”…..”YEAH BRO, FUCK THAT
EVERYONE CHEERING HER ON AND CLAPPING WHEN SHIT, THEY ( THE COPS ) WERE
SHE WAS DONE….. JIMMY “THE TOTALLY PISSED OFF EMBARRESSED NOT ME ”….” THEY APPOLIGISED AND I
BULL” WAS FUCKING IRATE , THIS IS HIS SEMINAR AND SAID YEAH GOOD, NOW GET THE FUCK OUT MY HOUSE
HIS GIRL RITA TOTALLY HIJACKED THE CROWD…… AND I JUST TURNED AROUND AND I BANGED THE SHIT
JIMMY SAID HE RAN OVER THERE SHOVED RITA ASIDE IN OUTTA HER” ….YES THE ANADROL WAS FLOWING IN BOTH
A HEAT OF ANGER , THEN JIMMY “THE ANGRY BULL” THESE 2 WHACKOS…I MEAN DOESN’T JIMMY KNOW
RIPPED THE 315 OFF THE BENCH PRESS HOOKS AND “Nobody will ever win the battle of the sexes, because there’s
CURLED IT 10 TIMES… THE CROWD WENT just too much fraternizing with the enemy!!!”… ANYWAY,
CRAZY!!!!.......WHEN JIMMY “THE PISSED OFF BULL” YA GOTTA LOVE JIMMY “THE BULL” , IF YOU HEARD HIM
PUT THE BAR BACK ON THE HOOKS, RITA QIUCKLY PUT TELL THE STORY YOU WOULD LAUGH YOUR ASS OFF..OK IM
TWO- 25 POUND PLATES ON EACH SIDE OF THE BAR DONE!!!… And out of the chaos, a voice spoke: “Smile and be
THEN LAID ON THE BENCH AND PRESEED IT UP FOR ONE happy, for it can always be worse”. ..So I smiled, and I was
REP, ( THAT’S 365…) … JIMMY “THE RAGING BULL” WAS happy…. and it did get worse…. Support mental health or I’ll
FUMING, HE YOKED THE BAR OFF THE HOOKS AND MILI- kill you all >>> NEXT MONTH!!!!!
TARY PRESSED IT FOR 10 REPS….. THE CROWD WENT WWW.GREGGVALENTINO.NET…. MY MAILING
CRAZY… JIMMY “ THE CAVEMAN “ THEN GRABED RITA , ADDRESS IS >> GREGG VALENTINO 3663 LEE RD. # 415 ,
THREW HER ON HIS SHOULDER AND CARRIED HER OUT OF JEFFERSON VALLEY NEW YORK 10535. TILL NEXT
THE GYM INTO THE PARKING LOTT WHERE THEY HAD A MONTH , FUCK OFF

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KNOWLEDGE IS POWER
Anabolic By William LIewellyn
ResearchUpdate
Warning: Opinions expressed in this column do not necessarily reflect the views of this magazine’s publisher or its
editorial staff. MD does not condone any form of illegal drug use for bodybuilding or for any recreational pur-
pose. MD also does not condone abuse of legal drugs for any purpose.
HEAVY
METAL GEAR
nderground gear is everywhere these days. In fact,
these drugs are so widely available, they have
lab) gear was almost unheard of 10 years ago.
The underground steroid business is thriving today,
changed the dynamic of illicit steroid trade itself. Up and is truly a cottage industry. Many smart dealers are
until several years ago, most of the steroids traded were finding there is much more money in producing these
either legitimate drug products that reached the market due products themselves, even if on a small scale, then deal-
to the efforts of gray market international traders and ing with bulk shipments. Depending on the drug, a kilo-
smugglers, or were copies of said-legitimate products foist- gram of steroid material can cost several thousand dol-
ed onto consumers by counterfeiters. These products were lars, but can produce 1,000 units or more of pills or vials,
all very bulky, difficult to conceal and compared to other for a profit of many tens of thousands of dollars, perhaps
illicit drugs, far less profitable to smuggle for the volume more. The powder can fit into a business-size envelope
and risk involved. Underground labs did exist decades ago, and generate a dealer the type profit that would previous-
but they tended to be very small in number, and large in ly require the selling of an entire van full of steroid boxes.
scale. The concept of the deep underground (homebrew Ultimately, these products will be made into the same
type of bulky dosage units, of course, but this assembly
takes place after the powder is well into the country, safely
away from the eyes of U.S. Customs.
The process of running an underground lab may be
fairly basic. Buy powders, buy packaging equipment,
mix, label and finally, sell. But is this a good model for
the end consumer? We need to remember that these are
drug products; many meant to be injected directly into
the body. An addiction to injectable narcotics often
entails the user taking great risks with their health, often
amplified by the use of “dirty” street drugs with
unknown ingredients. With bulk steroid dealing now tak-
ing on a “smuggled powder model” similar to cocaine
and heroin, one wonders if the same potential issues
may arise. To test this notion, we sent 14 underground
injectable steroid products into the lab. The products
were from labs ranging in size from the very small to
very large. The full test results will be in the next edition
th
of ANABOLICS (9 Edition, 2009). Presented below are
the results for perhaps the most important measure:
heavy metal contamination.
This test specifically looked for the presence of toxic
heavy metals such as lead, tin, mercury and arsenic. The
results were not good, to say the least. More than 20
percent of the products (one in five) contained heavy

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AnabolicResearchUpdate
metal contamination. The metals tested here are all known Steroids and Surgery
to pose specific threats to health when they accumulate in The steroid wisdom of the ages has usually been to
the body. Those metals considered inert (such as iron and discontinue taking steroids before surgery. This is due to
aluminum) were not included. Heavy metals are common their potential effects on blood clotting, specifically an
in chemical-manufacturing operations, but are normally ability to slow the clotting process and potentially
removed through very careful product assembly and increase the time necessary to heal a wound. But this old
purification steps. They were likely found here because view may be changing a little bit. Recent studies have
the raw materials used to make some of these steroids been pointing to recovery benefits when an anabolic
was simply made “cheaply,” without the expense needed steroid is given before surgery. For example, this latest
to hit true drug-grade purity. This type of material could study (Aging Male, 2008 Sep;11(3):123-7) examined the
be considered “food grade.” Scary enough, it may fuel effects of nandrolone phenylpropionate (Durabolin) in
much of the underground market. Needless to say, the older men undergoing prostate surgery (prostatectomy).
underground model may very well be responsible for The investigation looked at 54 men at a mean age of 70
bringing some high-quality products to consumers, but years. Each was given a 100mg injection of nandrolone,
also some alarmingly low-quality ones. or a sesame oil placebo, prior to the operation. The
results showed that nandrolone decanoate significantly
Labs Examined: reduced post-operative urinary symptoms (difficulty uri-
nating, sensation of full bladder), and also reduced pain
Amplio Labs Medical Inc.
at the site of incision. The patients using nandrolone
British Dragon Microbiological Labs
were also generally more satisfied with their recovery
Diamond Pharma Nordic Supplements
process than those who were administered a placebo. It
Generic Anabolics Shark Laboratories
is still early for studies like this, but the results are very
Generic Pharma SWE Supplements
compelling. Who knows? Perhaps one day a shot of
Lizard Laboratories Troy Labs
Deca-Durabolin will be prepared in the hospital as stan-
dard practice before many surgical procedures.
Test Results: Heavy
Metals Contamination Injection Practices (Report)
Sample Contamination Result Media stories about the potential horrors of steroid
abuse often include warnings of HIV and hepatitis infection,
1. methandrostenolone None which are admittedly common among IV narcotic abusers.
Detected (<0.002) PASS But steroid users don’t share needles…at least this is what
2. testosterone enanthate None steroid users will constantly say to such assertions. Studies
Detected (<0.002) PASS of this trait among the bodybuilding community, however,
3. testosterone enanthate None are surprisingly light. This month we do get to review a
Detected (<0.002) PASS paper coming from National Alcohol and Drug Research
4. testosterone propionate None Centre in Sydney, Australia, which used an extensive survey
Detected (<0.002) PASS to examine the injection practices of steroid abusers in
5. boldenone undecylenate Metals Australia (Drug Alcohol Review, 2008, 1-8). The study found
Found (>0.002) FAIL that 5 percent of steroid users had admitted to sharing nee-
6. testosterone cypionate None dles with another person at least one time in the past. Of
Detected (<0.002) PASS course, any percentage is alarming. It was interesting to
7. boldenone undecylenate Metals note, however, that all of the 5 percent had used other
Found (<0.002) FAIL injectable narcotics. In other words, none of the people who
8. trenbolone hexahydro. None were steroid users only had reported this extremely danger-
Detected (<0.002) PASS ous practice. That is good news that rational heads tend to
9. testosterone cypionate None prevail in the steroid community. It wasn’t all perfect,
Detected (<0.002) PASS though. Approximately 13 percent reported they had reused
10. methenolone enanthate Metals their own needles (an unsanitary practice) and approximate-
Found (>0.002) FAIL ly 30 percent had shared vials or bladders with other peo-
11. testosterone cypionate None ple. Australia does have giant 500mL bladders of testos-
Detected (<0.002) PASS terone, but this really isn’t justification to share a vial with
12. nandrolone decanoate None someone unless you can be absolutely sure new needles
Detected (<0.002) PASS are being used to draw every time. As always, be safe!
13. methenolone enanthate None
Detected (<0.002) PASS Editor’s Note: Stay informed! William Llewellyn’s ANABOL-
14. trenbolone enanthate None ICS 9th Edition (2009) will be shipping any day now. Reserve your
Detected (<0.002) PASS copy of this monster steroid reference guide today by calling 888-828-
8008. This month MD Readers receive 30% off the retail price! You
Failure Rate: 21% must mention code ARU9 at the time of ordering to qualify.

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AnabolicEdge By Jose Antonio, PhD
TESTOSTERONE:
THE TRUTH SHALL SET
Betel Nuts and
Testosterone
THE WIMPS FREE production of testosterone), plus one
of five-weekly doses of testosterone
serum total testosterone (TT) and free
testosterone (FT) levels after applica-
Arecoline is one of the major enanthate (25, 50, 125, 300, or 600mg tion of a testosterone ointment
components of betel nuts, which intramuscularly) for 20 weeks. Both (Glowmin, Daito Pharmaceutical Co.
have been consumed as chewing hemoglobin and hematocrit increased Ltd., Tokyo, Japan) and its clinical effi-
gum in Southeast Asia. In fact, some significantly in a linear, dose-depen- cacy. Accordingly, Glowmin, is a
folks chew these nuts because of the dent fashion in both young and older short-acting testosterone ointment
mild stimulant effect. But there is men in response to graded doses of eliciting physiological elevation of
3
something even more intriguing testosterone. But get this; the increas- both total and free testosterone! This
about arecoline, an active component sounds better than rubbing KY Jelly. I
of betel nuts. And that is its effect on
testosterone. In this recent study, the
Scientists thus tested can see the commercials now.
Glowmin. Rub it on now, and rub it
effects of arecoline on testosterone the ideal socially anx- on it later. And in a similar study, 60
(T) secretion were studied in male
rats that were injected with human
ious individuals (i.e., men were given transdermal testos-
terone patches or placebo for 52
chorionic gonadotropin (hCG, 5 IU/kg) Woody Allen, Michael weeks. Testosterone therapy, relative
or arecoline (1 microg/kg) plus hCG.
They discovered that one intravenous
Moore, etc.) who to placebo, selectively lessened vis-
ceral fat accumulation without change
injection of arecoline resulted in an would respond to a in total body fat mass and increased
increase of the hCG-induced level of
plasma T. Also, administration of
social-dominance total body fat-free mass or lean body
mass and total body and thigh skele-
arecoline in-vitro (i.e., in test tube threat by exhibiting 4
tal muscle mass. So here’s an exam-
conditions) increased T production in ple where giving T can actually lessen
Leydig cells (these are the T-produc- decrements in their cardiovascular disease risk by a drop
ing cells in the testicles). The stimula- testosterone levels. in visceral fat. And to top it off, you
tory effect of arecoline on T release can get lean body mass as well!
in-vitro was enhanced by hCG and es in hemoglobin and hematocrit were
forskolin! Thus, arecoline stimulates significantly greater in older than
2
No Sissies
testosterone production by acting
1
young men. From this, it may be bet- Allowed
directly on the testes. Maybe you ter for older men to be administered Guys with more testosterone are
should go buy some betel nuts and testosterone because of the improved the alpha-males, correct? In this inter-
chew on ‘em. This might be an addi- blood cell count. But in addition to esting psycho/biological study, scien-
tional way to get a rise in T. EPO, we know why endurance cyclists tists suggested a link between social
love their androgens. anxiety and social dominance.
Dose-Dependent Scientists thus tested the ideal socially
Increases Testosterone anxious individuals (i.e., Woody Allen,
This was a testosterone dose- Ointment and Michael Moore, etc.) who would
response study in young and older Patches respond to a social-dominance threat
men who received long-acting GnRH Not to be confused with Vick’s by exhibiting decrements in their
agonist monthly (to turn off normal VapoRub, this study looked at the testosterone levels. A drop in T is an

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AnabolicEdge
endocrinological change that typically testosterone show improvements in
reflects pronounced social submission various parameters. In what might call
in humans and other animals. In this a fairly long-term study (as far as
study, participants were randomly androgens go), monthly treatment
assigned to either win or lose a rigged with a gonadotropin-releasing hor-
face-to-face competition with a con- mone agonist plus 25, 50, 125, or
federate. Although no zero-order rela- 300mg/week of intramuscular injec-
tionship between social anxiety and tions of testosterone enanthate for 20
level of testosterone was observed, weeks was analyzed. Did anything bad
testosterone levels showed a pro- happen? I mean come on. Someone
nounced drop among socially anxious must have died, right? Inquiring minds
men who lost the competition. What a want to know. Here’s what they found;
bunch a wimps! No significant there was a significant testosterone
changes were observed in non-anx- dose- and concentration-dependent
ious men or in women. According to increase in skeletal muscle mass, as
the investigators, “This research pro- well as maximal strength. Leg power
vides novel insight into the nature and also increased dose-dependently. So
consequences of social anxiety and what we have here is proof that
also illustrates the utility of integrating testosterone administration increases
social psychological theory with strength and muscle mass even in
7
endocrinological approaches to psy- older men. No deaths, no crazy side
5
chological science.” Or in other words, effects. Go figure. The truth shall set
don’t hang around those who are you free!
exhibiting high anxiety, because they
are high on the wimp scale. References:
In another psycho/biological study, 1. Wang SW, Hwang GS, Chen TJ, Wang
men with more a masculine facial PS. Effects of arecoline on testosterone
structures show higher levels of circu- release in rats. Am J Physiol Endocrinol
lating testosterone than men with less Metab, Aug 2008;295(2):E497-504.
masculine faces. Thus, we have scien- 2. Coviello AD, Kaplan B, Lakshman KM,
tific proof that shows that a man’s Chen T, Singh AB, Bhasin S. Effects of grad-
ed doses of testosterone on erythropoiesis
facial structure may afford important
in healthy young and older men. J Clin
information about the functioning of
6 Endocrinol Metab, Mar 2008;93(3):914-919.
his endocrine system. Perhaps that
3. Amano T, Imao T, Takemae K, et al.
explains the differences in masculinity
Profile of serum testosterone levels after
between Arnold, the Governor of application of testosterone ointment
California, and Barney Frank. (glowmin) and its clinical efficacy in late-
onset hypogonadism patients. J Sex Med,
High TE For Jul 2008;5(7):1727-1736.
Better Results 4. Allan CA, Strauss BJ, Burger HG,
We of course know that higher Forbes EA, McLachlan RI. Testosterone ther-
testosterone levels confer social domi- apy prevents gain in visceral adipose tissue
nance, a more masculine face and bet- and loss of skeletal muscle in nonobese
ter results on the bench press. So why aging men. J Clin Endocrinol Metab, Jan
the negative spin that so permeates 2008;93(1):139-146.
the mainstream press on testos- 5. Maner JK, Miller SL, Schmidt NB,
terone? One would think that testos- Eckel LA. Submitting to defeat: social anxi-
terone were like cyanide. Don’t touch ety, dominance threat, and decrements in
testosterone. Psychol Sci, Aug
the stuff, ‘cause it’ll kill you! Of course,
2008;19(8):764-768.
we know most journalists have the IQ
6. Pound N, Penton-Voak IS, Surridge
somewhere between a betel nut and
AK. Testosterone responses to competition
skunk. Despite the growing body of
in men are related to facial masculinity.
evidence that testosterone, when used Proc Biol Sci, Sep 16 2008.
properly, can confer beneficial effects, 7. Storer TW, Woodhouse L, Magliano L,
the fix is in. The mainstream press, will et al. Changes in Muscle Mass, Muscle
not in our lifetime, ever admit to such. Strength, and Power but Not Physical
Heck, who cares about the facts when Function Are Related to Testosterone Dose
it gets in the way of your conclusions? in Healthy Older Men. J Am Geriatr Soc,
Even older men who are administered Sep 15 2008.

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BODYBUILDING WITHOUT GENETICS
The Anabolic
Freak By Dave Palumbo,
Editor-in-Chief,
musculardevelopment.com
Warning: Opinions expressed in this column do not necessarily reflect the
PHOTO BY PER BERNAL

views of this magazine’s publisher or its editorial staff. MD does not condone
any form of illegal drug use for bodybuilding or for any recreational purpose.
MD also does not condone abuse of legal drugs for any purpose.
Dave, I read a while back that Melanotan I and Melanotan II

the FDA approved a form of IGF-1 are both synthetic analogs of the natu-
for use in this country. Did it ever rally occurring peptide hormone
come out? What’s the name of it? alpha-melanocyte-stimulating hor-
Increlex (generically known as mone (alpha-MSH). Both compounds
mecasermin (ME ka SER min) is a induce sunless skin tanning; however,
man-made form of insulin-like Melanotan II has the additional effect
growth factor-1 (IGF-1) that’s of increasing libido in both sexes and
approved for use in this country. IGF- has been clinically demonstrated to
1 is important for the growth of help men overcome both organic and
bones and muscles and is, psychogenic erectile dysfunction.
therefore, predominantly A pilot phase I clinical trial conduct-
prescribed to treat ed on three males by the College of
growth failure in chil- Medicine, Pharmacology Department,
dren whose bodies do University of Arizona in Tucson,
not make enough IGF- Arizona published in 1996 demonstrat-
1. It’s also used in chil- ed that, “Melanotan II has tanning
dren with growth activity in humans given only 5 low
hormone (GH) doses every other day by subcuta-
gene deletion neous injection.” The side effects
who have reported were mild nausea and a
developed neu- “stretching and yawning complex”
tralizing anti- that correlated with spontaneous
bodies to GH. penile erections.
I’m sure now Melanotan II comes as a dry,
that it’s avail- lyophilized, powder in 10, 20 and 50mg
able in this vials. I suggest adding 1mL of bacte-
country, it will riostatic water to a 10mg bottle and
find its way into draw out 5 units (or .05mL) on an
the various rejuve- insulin syringe. This equates to .5mg of
nation clinics around Melanotan II. From my experience, I’ve
the country. discovered that .5mg injected every
day for a period of 10 days will induce
For the life of me, I just a significant sunless tanning effect. The
can’t seem to get tan coloration is the most natural-looking
enough onstage. I try tanning tan I’ve ever seen. There’s no way of
beds, outdoor tanning and even telling that it was artificially induced.
those orange-colored tanning pills What’s even better is that Melanotan II
but nothing seems to work. A few tans every nook and cranny of your
months back, you mentioned body, including the underarms, eyelids
something called Melanotan. and scalp. Once a base tan is estab-
What’s the deal with it? Does it lished, .5mg weekly injections are all
work? What’s the difference that’s required to maintain the current
between Melanotan I and II? skin coloration. On days when injec-

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tions are administered, a significant fact, the largest BCAA pill is 2g circulating estrogen. When estrogen is
libido-boosting effect can be noted. (2,000mg), whereas 1 scoop (30g) of high, the hypothalamus stops produc-
Likewise, a certain sense of nausea whey protein isolate can contain as ing GnRH. When estrogen is low, it
and appetite suppression occurs for much as 8-10g (8,000-10,000mg) of cranks out more GnRH. Since Clomid
about 30-60 minutes following the BCAAs. I can guarantee that it’s a hell essentially mimics the hypothalamic
.5mg injection. This nausea gradually of a lot cheaper to use the highest hormone, GnRH, it makes sense that
wears off; however, some users notice grade whey isolate on the market Clomid will decrease pituitary sensitivi-
an increased urgency to move their rather than waste your money on ty to naturally released GnRH because
bowels while on Melanotan II. Another BCAAs. If you remember, BCAAs were there’s too much “signal” around.
side effect of note is the fact that huge during the ‘80s and ‘90s when However, Clomid is still doing the job
beauty marks and small freckles can there were no high-grade whey iso- of restarting the pituitary and stimulat-
spontaneously develop while using lates. Once those came onto the scene, ing the release of LH/FSH (as is evident
this product. While most people don’t BCAA pills dropped out of sight. by the fact that testosterone levels
seem to mind them, they do appear Recently, whey protein isolate prices increase in response to Clomid).
to be permanent. have skyrocketed and supplement These simple facts are the exact
companies realized that while these reason that I suggest taking Clomid
For the last eight weeks of isolates are great products, they turn with an aromatase inhibitor during
your precontest cycle you typical- very little profit. Because of this fact, the PCT period. The reason that
ly recommend Sustanon, tren- companies decided to start selling the plain old tamoxifen makes the pitu-
bolone acetate and Winstrol. Why much higher profit BCAA pills again. itary more sensitive to naturally pro-
don’t you recommend propionate? Remember, trendy products that come duced hypothalamic GnRH is that it
Won’t Sustanon cause water and go are usually never quite as good blocks estrogen receptors on the
retention? as the marketing behind them. hypothalamus and thus removes the
A big mistake that most competi- negative feedback hormone (estro-
tive bodybuilders make is that they Dave, some “experts” are sug- gen) from inhibiting the gland.
think certain steroids should be avoid- gesting that tamoxifen is a better However, I’ll bet my bank account
ed in the precontest cycle. The truth is option for post-cycle therapy (PCT) that if the experimenters had intro-
that most competitors could take over the conventional Clomid and duced an aromatase inhibitor, they
1,000mg per week of testosterone HCG. They are quoting some new would have noticed lower serum
enanthate and an aromatase inhibitor studies that came out. Do you estrogen and higher pituitary sensi-
and look just as good on contest day think that tamoxifen’s estrogen tivity to GnRH, since estrogen was
as when they use five different, exotic receptor blockade is a better way completely removed from the equa-
(much more expensive) anabolic to go to restart of your HPT axis? tion. Once the testicles and pituitary
steroids. The reason for this is that a Let’s take another look at my rec- gland are re-stimulated, we’re good
dry, ripped-to-the-bone, physique is ommended post-cycle therapy (PCT). to go!
more the result of diet, cardio and (1) HCG (an LH/FSH mimicking
water restriction than it is to anything agent) is taken (2,000IU injected every I know you are not a big fan of
else. All testosterone or testosterone- three days) for a two-week period to orals, but I’ve got a question for
like (high androgen, high anabolic) stimulate the testicles to start produc- you. You’ve said in the past that
drugs do essentially the same thing to ing testosterone again. you’ve worked with powerlifters
the muscles. It’s the foods we eat and (2) Clomid is started once the HCG and strongmen. You have to admit
the amount of estrogen in the blood is stopped. Clomid mimics the hypo- that orals would certainly be of
that dictates how much water we thalamic hormone, GnRH benefit to them. Do you have a
retain. Therefore, if you diet all the fat (gonadotropin-releasing hormone), general protocol you’d use for a
off your body, block out most of the thus stimulating the pituitary gland to strength athlete?
estrogen and suck out all the excess start producing LH and FSH. LH ulti- Powerlifters or strongmen would
water (with a diuretic), you have no mately stimulates the testicles to pro- certainly benefit from the use of
reason to start playing with painful duce testosterone. orals; however, I would limit oral
drugs like testosterone propionate. (3) Aromatase inhibitors are taken usage to the last eight weeks before
throughout the PCT (whether you use a meet/competition. Putting the orals
On my last diet I used a BCAA a prescription aromatase inhibitor such aside, the most important compo-
supplement during my cardio ses- as Arimidex or you use my over-the- nent of an eight-week power cycle is
sions to prevent muscle loss; why counter TESTOSTOLYZE product) to the inclusion of a long-acting testos-
don’t you recommend BCAAs block estrogen formation. terone ester such as cypionate,
while dieting? First off, HCG very specifically enanthate or Sustanon because
If you are using a superior quality increases testosterone production from long-acting injectables ensure stable
whey protein isolate and getting the testicles by mimicking the pituitary blood androgen levels. Remember,
enough cumulative protein throughout hormones LH and FSH. However, we oral steroids are fast-acting com-
the day, there’s no reason to add extra still need to re-stimulate the hypothala- pounds with peaks and valleys;
BCAAs (branched-chain amino acids). mus and pituitary gland. When dis- therefore, make sure to run 1,000mg
There are plenty of essential amino cussing the hypothalamus, let’s not for- testosterone per week throughout
acids and BCAAs in whey protein. In get that it merely responds to levels of the entire eight-week period.

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The oral steroids Dianabol and Anavar are
good strength-inducing drugs (with minimal WEEK# DIANABOL ANAVAR ANADROL HALOTESTIN TEST CYP TREN
water retention) to begin the initial eight- (mg/day) (mg/day) (mg/day) (mg/week) (mg/EOD)
week buildup to competition. They’ll help
1 25 20 1,000
build strength in a slow, steady, fashion.
However, once the four-week-out mark is 2 30 25 1,000
reached, switch over to the heavy-hitting
androgenic compounds such as Anadrol, 3 35 30 1,000
Halotestin and Trenbolone acetate 4 40 30 1,000
(injectable). These drugs will push strength 5 50 10 1,000 50
and aggression through the stratosphere,
while keeping water retention at manageable 6 50 15 1,000 75
levels. Remember, even though testosterone 7 75 20 1,000 100
and Anadrol do convert to estrogen, the
strength and aggression tag team of 8 100 25 1,000 100
Halotestin and trenbolone acetate are non-aromatizing. Most importantly, once this cycle is complete and the competition
is over, make sure to cycle off the orals to ensure that your liver doesn’t wind up turning to Swiss cheese! For strength ath-
letes, short cycles of orals can prove to be both effective and safe if a little bit of common sense is applied.
I’ve seen this ingredient called TTA in a few weight-loss supplements. It’s supposed to be an ATP uncou-
pler similar to Usnic Acid and DNP. What’s the deal with it? How does it really work?
According to my research, TetradecylThioacetic Acid (TTA) is not an uncoupling agent like Usnic acid. It’s a hypolipidem-
ic agent. This means that TTA takes fatty acids from the bloodstream and redirects them to the liver where hepatic (liver)
cells burn up these fats in their mitochondria. Not only is this a good way to burn fat (it clears all the junk fatty acids out of
the bloodstream), but it also increases insulin sensitivity at the same time. The more sensitive we are to insulin, the less
insulin that gets released. Less insulin means less fat storage! Overall, it’s a very interesting compound that I’ve been
studying for quite a while now. The research is still not conclusive; however it appears to be extremely promising. Give it a
try and let us know how it works out!
Kirk DeFrancesco
Anabolic
Freak
of the M
onth:
Off-season: (280 Kirk DeF
rancesco
pounds) precontest: (238 pounds)
1991 NPC Teen Nationals, Fourth Place, Light-Heavyweight

1999 NPC Pittsburgh, Light-Heavyweight and Overall
2000 NPC Jr. Nationals, First Place, Heavyweight
2003 NPC Pennsylvania State, Heavyweight and Overall
2006 IFBB North American, First Place, Heavyweight
2007 NPC USA, Fourth Place, Heavyweight
2008 NPC USA, Second Place, Super-Heavyweight
2008 IFBB North America, First Place, Heavyweight
has been weight training for 22 years now.
Growing up as a kid, Kirk was constantly picked on by his older
brother because of his short stature. Eventually, he got sick of all
the ribbing he was receiving from his brother and friends, so he
started lifting weights in his basement. Even though he made the
West Mifflin, High School ninth grade football team, he was told by
the coaches that he was “too small” for football. This enraged him.
Now more than ever, Kirk was determined to get into the starting
lineup the following year. He was so crazed that he started reading and fullback (on offense) and he went on to become the leading
any material he could get his hands on that was related to weight rusher for his team. However, the bodybuilding bug was still inside
training. Kirk remembers running around the neighborhood trying to him. When Kirk was old enough to drive, he joined Gold’s Gym and
cut as many lawns as he could just so he could buy all the new he started training with a group of powerlifters who lifted like ani-
muscle magazines each month. As predicted, by the very next foot- mals. His ultimate goal at the time was to look like Shawn Ray!
ball season, Kirk had grown 4 inches and gained 50 pounds. His When I asked Kirk how he got into competing, he smiled and
coaches wound up starting him as inside linebacker (on defense) said, “Gary Udit [NPC national promoter] walked over to me at the

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local Gold’s Gym and asked me if I wanted to focused on the goal at hand: winning his
compete in some show the following week.” IFBB pro card. But, perhaps more impor-
From that simple invitation, Kirk and his dad tant than turning pro, Kirk explains, “I
met Gary and traveled up to his first contest, want to try and get more young people
the NPC Upper Ohio Valley. Kirk weighed in involved into the sport of bodybuilding. I
at a shredded 179 pounds and he placed third want to encourage any athlete who has an
in a very competitive teen division. He was interest to give it a try. After all, these kids
so hooked after that contest that he actually are the future of our great sport!” This
quit playing football in his senior year and statement alone sums up his unselfish
started putting 100 percent effort into body- desire to help others and see the sport he
building training. loves prosper well into the future.Watch
Ever since that day, Kirk’s long-term goal out for Kirk at the 2008 NPC Nationals in
has been to turn professional and have a suc- Atlanta, Georgia. As of this writing, he’s
cessful career as a pro bodybuilder. Over the enlisted my coaching advice to help him
years, Kirk has won many prestigious titles show all the coaches and naysayers who
such as the 1999 NPC Mr. Pittsburgh, 2000 said he was “too small” all those years
NPC Jr. Nationals heavyweight class, and the ago that if you put your heart, soul and
2006 and 2008 IFBB North American heavy- mind into your dreams, anything is possi-
weight and super-heavyweight class. Although he’s come within ble. On November 22, 2008, Kirk DeFrancesco will prove that he’s
inches of turning pro, Kirk keeps a positive attitude and remains the biggest and best amateur bodybuilder on the planet!
From the desk of Gregg begin to fall. By eight weeks post-cycle, pounds, Dylan credits bodybuilding for
Valentino: OK HERE’S THE DEAL.....I testosterone levels have usually saving his life by giving him direction,
HAD AN ARGUMENT WITH A dropped even lower than they were discipline, and a desire to make himself
FAMOUS DOCTOR FRIEND OF MINE before starting your cycle. This is a better and more productive member of
(NOT COLKER, BUT THIS GUY IS A known as the dreaded “depression society. He also looks forward to the day
FRIEND OF HIS AND IS VERY phase.” The good news is that by 10 when he can become a regular member
FAMOUS LIKE HIM, TOO) ...ANYWAY weeks post-cycle, your body is now of the MD forum community.
THIS DOCTOR SAYS THAT IF YOU detoxified, your receptors clean and
STAY ON LONG PERIODS OF SMALL you’re ready to start cycling once again.
DOSAGES OF TESTOSTERONE, YOUR
BODY WILL GET USED TO A HIGHER- Reminders: My Personal Training
THAN-NORMAL LEVEL OF TESTOS- Certification Course, S.M.A.R.T., is
TERONE, THEREFORE WHEN IT PRO- now available online at
DUCES IT ON ITS OWN IT WILL www.smarttrainingonline.com. Become
PRODUCE A HIGHER-THAN-NOR- a certified personal trainer from the
MAL LEVEL NATURALLY...I THINK HE convenience of your own home. I per-
IS NUTS, BUT HE SWEARS WHEN sonally wrote the information-packed
THE BODY COMES BACK, YOUR 100-page manual and I guarantee it’s
NEW NATURAL LEVEL WILL BE the most comprehensive diet, supple-
HIGHER THAN IT WAS BEFORE YOU ment, and training manual available. By
WENT ON SHIT. WHAT’S YOUR popular demand, a paper copy version
THOUGHTS? ANYONE ELSE HEAR is now also available for $39.99. Dylan, stay focused and out of trou-
ABOUT THIS BULLSHIT???? ble for the next few months and we
This doctor is right with regard to Prison Bodies look forward to hearing from you on
the first four to six weeks that you go Dylan Atkinson is finishing a four- the MD message boards in the very
off of a cycle. What happens during this year and three-month sentence at near future!
time period is that your body tries to Marquette Branch Prison in the Michigan
sustain the higher levels of testosterone Department of Corrections. His dream is Dave Palumbo
that you were exposed to while on the to one day become a top-level body- P.O. Box 1122
cycle. In essence, it overproduces builder when him finally released in Seaford, NY 11783
testosterone. I like to call this period March 2008. As you can see from the
the “honeymoon phase” and just like a photo (Dylan is on the left), his workout To purchase my book,
real honeymoon, all great things must partners and he take the bodybuilding Perfect Prison Physique,
eventually change. And change it does! lifestyle very seriously. Although protein please send a $25
After about five or six weeks, your body is hard to come by at his prison (tuna is money order to the
starts to realize that this artificially ele- pretty much all they have), they find a above address or order
vated testosterone level is not normal way to build their physiques, given what online at
after all, and your testosterone levels they have to work with. At 5’9”, 225 www.davepalumbo.com

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MuscleTech
RESEARCH REPORT
By Team MuscleTech Research and Development
BODYBUILDING Q&A
I’ve heard of the potent ber of androgen receptors in mus- extracted in 1926 but it wasn’t until
Q: effects bodybuilders
get with increased levels of
cle cells after just 21 days! By com-
bining the extensive research
1935 that chemists in Amsterdam
isolated the male sex hormone.
testosterone and I want to try a behind the key complex and ingre- They called it testosterone. This was
test amplifier for myself. The dient, CryoTest is scientifically engi- a very important time because this
problem is, a lot of supplement neered to do what no other testos- research laid the foundation for
companies make testosterone- terone supplement does – boost what we now know about testos-
amplifying supplements with and drive anabolically active testosterone and its chemical synthesis
the same old ingredients. Are terone directly into muscle cells! and mechanisms.
there any products out there When you look at all the science Testosterone is a steroid hor-
with new ingredients that are behind this innovative anabolic mone, which is commonly associat-
shown to get me the results I testosterone amplifier, it’s no won- ed with building muscle. Most
want? der CryoTest has been getting so testosterone is bound by a glyco-
– Test-ing the Waters, Nevada much attention! I personally know protein, sex hormone-binding glob-
many top IFBB pros who will be ulin (SHBG), leaving only a small
Great question, Test-ing adding CryoTest to their supple- portion of unbound or free testos-
A: the Waters. It’s true, there
are countless companies out there
ment arsenal as they prepare for
the 2009 bodybuilding circuit. If
terone. This form of testosterone is
extremely important because it’s the
that make testosterone-amplifying you’re ready for this experience, try only form of testosterone that’s
supplements, but it’s hard to find out CryoTest for yourself and feel anabolically active and able to bind
one that’s actually different and the raw power of testosterone! to androgen receptors. When free
novel. There’s a growing need for testosterone binds to androgen
change in this category and just I’ve heard about the receptors, this triggers musclebuild-
recently the renowned researchers
at Team MuscleTech™ headquarters
Q: benefits of testosterone
from bodybuilders, but I never
ing through increased protein syn-
thesis. One basic equation to
were able to isolate a breakthrough, know what to believe. Can you remember is that the more muscle
third-party clinical study on a new give me some information on you want to build, the more testos-
testosterone-increasing complex! what it is and why so many terone will be helpful. But testos-
This complex is unlike anything else bodybuilders talk about it? terone can also be converted into
available on the market and it’s – Bodybuilding Wannabe, Arizona the unwanted metabolite, dihy-
actually been clinically shown to drotestosterone (DHT), which is
increase testosterone to maximum Bodybuilding Wannabe, it’s associated with negative side
physiological levels in just 14 days!
These are the highest levels of
A: good to hear that you’re
careful about researching the infor-
effects such as baldness and
prostate enlargement. So whenever
testosterone within the normal mation you hear in the gym. I’ve you’re thinking of increasing testos-
range for men – anything higher personally heard many bodybuilders terone, remember to take into
would be considered supraphysio- try to talk about testosterone. But account that unwanted DHT can
logical. And what’s more, the clini- the truth is, they often don’t know form from testosterone’s biotrans-
cal research also showed that this much and what they’ve said was just formation. As long as you take this
complex decreased the level of the pure B.S. Let me give you some into account, testosterone’s potent
unwanted metabolite, dihy- information on why testosterone is musclebuilding effects are among
drotestosterone (DHT) – a common so popular in the bodybuilding com- the most powerful of all the hor-
side effect of increased testosterone munity and how it works. mones in your body. By jacking it
levels! But it gets even more excit- Testosterone is, without a doubt, up, bodybuilders can build freakier
ing because CryoTest is formulated a powerful musclebuilding hormone physiques than ever before! I hope
with another key ingredient that – that’s why it’s commonly talked this information gives you a better
was studied in a human clinical trial about by bodybuilders everywhere. idea of what testosterone is and
and was shown to jack up the num- A raw form of testosterone was first why it’s so powerful!

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INJURY & REHABILITATION
By Victor Prisk, MD
AskTheDoc
Why aren’t there any oral con- rate of sperm inhibition in a Caucasian be many years away. Back to the vasec-
traceptives for men on the market? population was only two-thirds of that tomy knife!
Will there be? observed in Asians. Unfortunately, as
This is a great question! I was feel- much as some MD readers like to I read about Victor Martinez’s
ing a need to switch up my topics from ignore it, testosterone administration in patellar tendon rupture and saw
orthopaedics to other avenues of med- young, healthy men has disadvan- the complete rupture he had. I am
ical interest for our bodybuilding popu- tages.The disadvantages of using having pain in my knee and I think
lation.This question is probably of testosterone include inconvenient I may have what he had. Can you
interest to both men and women. routes of administration and unwanted look at my MRI?
Women are saying, “Yeah, why isn’t effects on the heart, prostate, hemato- I had an opportunity to look through
there one? It’s about time the man took logic system and lipid metabolism. this guy’s MRI. He has pain in the front
the responsibility!” while the men are Fortunately for women, progestins are of his knee and is having a great deal of
saying, “Would it get rid of my zits like safer and more easily absorbed orally. difficulty squatting. In fact, even light
Yaz does for women?” leg extensions result in a significant
Why isn’t an oral male contraceptive amount of pain.This of course is differ-
available? Well, it has to do with a num- ent from Victor Martinez, who had a
ber of factors, but the greatest reason sudden pop of his tendon after a lunge
is probably that stopping one egg from and was unable to even walk.The MRI
being released once a month is easier shows severe tendinopathy and an
to stop than millions of sperm being insertional rupture at the inferior pole of
released potentially daily (unless you the patella of more than 2/3rds of the
are married). Also, inhibition of the tendon. Meaning that this puppy is
pituitary production of LH and FSH, “gonna blow!” I suspect that if we had
which stimulate testosterone synthesis an MRI of Victor’s knee from the day
and spermatogenesis, results in loss of before his injury that it would’ve looked
signaling that makes men masculine. much like this.The tendon is the black
Unless, of course, you use testosterone thick structure below the kneecap.The
to inhibit the production of LH and white signal is fluid between the tendon
FSH, then you have plenty of signaling This is where SARMs (nonsteroidal and the bone…it shouldn’t be there.
for masculinity. Unfortunately, multiple selective androgen receptor modula- What should you do? I think the
studies show that administration of tors) come in to play.These are drugs best treatment plan for this high-grade
testosterone alone only results in a ~60 under investigation by many partial tear of a severely pathologic
percent reduction in sperm production researchers for the treatment of osteo- appearing tendon should be to fix it
in most men. porsis, cancer cachexia, age-related sar- before it blows!This will prevent you
The rationale of hormonal male copenia and male contraception. from getting hurt when you try to squat
contraception is to suppress sperm Studies by Dr. Dalton at the Ohio 405 again or just walk down the stairs
production by interrupting the action of State University in conjunction with at your house. When a tendon is torn
hormones involved in the hypothala- GTX inc. have shown efficacy in an ani- more than 50 percent it is best treated
mus-pituitary-testis axis, including mal model of a SARM, S-23, in combi- by early repair and rehab than rehab
GnRH, LH, FSH and testosterone. As nation with a progestin for male contra- alone. Rehab and immobilization may
such, clinical trials using testosterone in ception. S-23 has high oral help this feel better, but I suspect the
combination with progestins or bioavailability and acts on the andro- injury will recur and the tendon may
gonadotropin-releasing hormone gen receptor to maintain muscle mass, get worse.The repair procedure for this
(GnRH) analogs are widely viewed as seminal vesicle weight, prostate func- is similar to the acute rupture and
the most promising approach to hor- tion and bone mineral metabolism. In rehab is up to three to six months.
monal male contraception. addition, S-23 increased the lean mass Again, this is the result of neglected
Testosterone is a logical choice for and decreased fat mass in a dose- patellar tendonitis or Jumper’s knee. If
hormonal contraception since it not dependant manner. By using a SARM you start having pain in a major tendon
only inhibits LH, FSH and intra-testicu- in combination with the LH-inhibiting like this, take a break from training that
lar testosterone levels via its negative effects of a progestin they may be on body part, see a doc, and do some
feedback mechanism, but also provides the brink of developing an orally active rehab.That is, this article isn’t another
androgens to maintain masculinity. male contraceptive. Don’t get hopes up lame doc saying take time off, it’s a doc
Studies have shown that testosterone- too fast though, as we start a new pres- saying be smart and cross-train or work
only regimens have an overall high effi- idency and more regulation of drug on other weak spots while you let this
cacy in an Asian population, but the development, these medications may heal!

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AskTheDoc—
Injury & rehabilitation
My doc says that I have an “type I” fibrocartilage. This procedure
“OCD” in my ankle and I need often requires six weeks of non-
surgery. It causes a constant dull weightbearing on crutches and then
ache. What can I do? six to eight weeks of rehab before
This is another entity that shouldn’t returning to sports. If this fails or the
be ignored. An OCD is an osteochon- lesion is larger, a plug of cartilage can
dral defect or osteochondritis disse- be taken from the knee and placed in
cans lesion, which is damage to the the ankle.This replaces the damaged
articular surface of a joint.They can be cartilage with the same type II cartilage
a result of trauma or be idiopathic (of from the knee. However, not all joints
unknown origin).They often cause a are created equal with regards to carti-
dull ache or may even result in lage so this technique is not perfect.
mechanical symptoms because of joint Again, this involves the same rehab
incongruity. In the ankle, they can be process, except for bone healing from
seen after something as minor as a the approach.This surgery requires the
grade I ankle sprain. ankle to be intentionally broken to
Sometimes this can be identified on approach the joint surface for expo-
X-ray, but it is best characterized on a sure.That causes pain and risks that
CT scan or MRI. Smaller lesions can this bone may not heal as well.
The painful defects
can lead to significant
osteoarthritis and
should not be ignored.
Some people have min-
imally painful and sta-
ble lesions that can be
watched closely with
rehab and joint nutri-
tional supplements.
Although no supple-
ments have been
often be treated with arthroscopic shown to help these lesions in the
debridement and microfracture.That medical literature, chondroitin sulfate
is, drilling the base of the lesion to and glucosamine sulfate are potential
encourage it to bleed and then heal. candidates. If you have a stable lesion,
Unfortunately, articular cartilage try some proprioceptive exercises and
lesions don’t heal with normal “type II” stability training with a lace-up brace
cartilage, they heal with a weaker and your pain may improve.
What’s Up, Doc?

As much as I enjoyed watch-
ing my friends Jay and Phil
duke it out at the Mr.
Olympia, it was disheartening
to lose a dear friend in Steve
Stone. His shows always ran
PHOTOS COURTESY OF DR. VICTOR PRISK
so smoothly despite hundreds

of competitors and plenty of
stress. More impressive
though, was his ability to
make it fun for the competi-
tors AND the expeditors. He
was a selfless man who cared
deeply for the bodybuilding
community. We will miss you
Steve Stone. God Bless.

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BODYBUILDING’S MOST POWERFUL TECHNIQUES
Extreme Muscle
Enhancement By Carlon M. Colker, MD, FACN
I
woke up this morning to learn back in the ‘90s when he hosted Fox Every time I saw him, or he saw me,
that bodybuilding had taken a Sports cable bodybuilding program he would be looking at me with that
tragic hit. Steve Stone, affection- “MuscleSport USA.” soft, million-dollar smile. In fact, I can’t
ately known to many in our circle as Steve and I competed in regional even think of him without thinking of
the “Stonecutter,” passed away in sud- bodybuilding shows at the amateur that big ear-to-ear grin. Steve was a
den and shocking fashion. I was level around the same time. Though I happy guy. He did what he loved and
informed of the tragedy this morning was a bit younger, I will forever we should all be so lucky. In a world
when my old friend Bob Bonham, remember Steve as being a positive that needs more smiles, he definitely
owner of Strong and Shapely Gym in role model on and offstage for other did his part.
East Rutherford, New Jersey, alerted competitors. Not only did he have In his role of coordinating the
my office. The news left me quiet and respectable physique development, shows backstage, Steve was responsi-
speechless for quite awhile. but he had the class and personality to ble for keeping order and getting com-
At only age 51, Steve suddenly and match. Whether backstage pumping petitors to the proper place at the right
unexpectedly collapsed and died dur- up or bumping into him out in the time. He did this with a dignity and
ing the prejudging of the women’s parking lot, Steve was always easy to class that will be sorely missed. For
competition at the Olympia. Cause of talk to. I never remember him for even example, he never treated the com-
death was reported to be cardiopul- a millisecond as being arrogant or petitors like cattle. He was always
monary arrest due to, or as a result of, mean to anyone. Some people called acutely aware that the competitors
pulmonary embolism (a blood clot in Steve a “regular guy,” but I’d have to were human beings, and vulnerable at
the lungs). disagree. In the sport of bodybuilding, that. As such, he was always stepping
A former competitive regional he was anything but regular. The mer- outside the stress of his role and
bodybuilder in years past, Steve was curial sport of bodybuilding parody is reaching for feedback from the com-
best known more recently as the littered with self-centered, cave man- petitors, asking if anyone needed any-
NPC’s Vice Chairman, as well as a literate, egotistical meatheads. Steve thing and if they were OK. It is a physi-
stage expeditor during all major NPC was none of those things. He was self- cally and emotionally stressful time
bodybuilding competitions dating back less, astute, schooled and exuded only fully understood by those who
to the early ‘90s. In fact, since 2004, he class. From my earliest days as a com- have actually competed in the sport of
fulfilled the same role at the Mr. petitor, I always liked Steve’s clean bodybuilding. Steve walked the walk
Olympia. Steve was a familiar fixture presentation, intelligence and and so he had an intimate understand-
of the bodybuilding community and restrained disposition. These were ing of the physical toll it was taking on
someone whom competitors, writers traits that he carried forward well after the athletes, as well as their emotional
and fans grew quite familiar with. In a his competitive days were over. fragility when drawn down by dietary
sport that sees its stars leave and fade Though Steve and I lived in the restrictions and dehydration. But with
into oblivion with shocking frequency, same area, I would seldom see him, this understanding, Steve also had the
in sharp contrast, Steve had an amaz- except when we’d occasionally bump humanity and decency to reach out to
ing passion and was a consistent into one another at the diner we them. He was always there with a bot-
mainstay who never left until his tragic would both frequent. He always had a tle of water or an encouraging word.
end. He promoted the NPC Empire smile and a kind word for me, and I He knew what it took to get onstage.
State Classic held each year on Staten for him. Other than those times, I He knew the sacrifice and the pain,
Island, New York. Steve even had a wouldn’t catch up with Steve until see- and never lost this intimate under-
short foray into television. Many body- ing him backstage at the Olympia or standing of what these people were
building fans will remember his role Arnold. I can never forget his smile. going through just to take center stage

www.fantamag.com
ExtremeMuscle
Enhancement
for that moment in time. If it were up to Jay, he’d spend all day
This brand of empathy, of never in the gym, because he loved it so
losing sight of your humanity, is some- much. Jay has long been convinced
thing I’ve found that I’ve actually had that had he not pulled back this crazy
to re-teach to medical students, interns brand of training, he would never have
and resident physicians for many put on enough mass to win the
years. That’s because it’s human nature Olympia against today’s competitors.
to let life, circumstance and time cal- Dexter Jackson wasn’t any different. At
lous you to the needs and sensitivities last year’s Arnold seminar, when
of others. Steve, to the end, never lost Dexter Jackson and I took the stage,
his humanity. Arnold was stunned to hear that Dex
But Steve was proud, too. He’d didn’t train for more than 1 hour at a
always strut around at the shows, time and not every day. But that was
shoulders back, with that big, barrel the truth. In fact, Dex never would
chest bursting from the seams of his have put on enough mass to beat Jay
dress shirt. To his final days, he had a and win this year’s Mr. Olympia had he
great physique forged by decades of not restrained his workouts. But Arnold
iron pumping. He loved to train heavy. could not relate because he came from
I mean…crazy heavy! Here was a guy an era when the passion for training
in his 50s who seemed bent on outdo- knew no limits. In sharp contrast,
ing himself each and every time he hit Arnold could barely resist the gym. I’ve
the gym. He didn’t like to think much spoken to the “Governator” as well
about the nuances of a motion and about his passion for training on a
what it was doing or not doing for him. number of occasions. Arnold was bit-
He liked heavy weights and a boatload ten by the same bug and just loved to
of sets. While his “if-a-little-is-good-a- hit the gym for hours on end. Steve
lot-is-better” way of training was a far was no different. He was a throwback
departure from my calculated body- and, like Arnold, a training juggernaut
building methodology and something I dinosaur from a bygone era.
openly criticized, I always respected his To my knowledge, Steve never had
brand of intensity. I kind of looked at kids. Unfortunately, his wife, Andrea
him like my old friend, Gregg (an IFBB and NPC statistician), whom I
Valentino, who everyone knows I was did not and do not know, perhaps will
joined at the hip with early in our endure the worst pain of his passing. I
careers. Together, we pressed the limits doubt anyone was closer to him than
of stupidity. For example, I recall we his wife. But I guess all
did a 3-hour biceps routine and I was- we can do now is
n’t even sore the next day because I remember Steve hon-
was so grossly overtrained! I gave up orably and take com-
that shit and got into a sensible train- fort in that he left the
ing when I did not see myself growing bonds of earth while
and just started getting injured. Gregg, doing exactly what
on the other hand, persisted and spi- he loved best and
raled deep into the drug scene. But nothing else.
chronically overtrained or not, that did- I like to think that
n’t make me love him any less. The Steve is in heaven
same held true for Steve. I mean, how now, waiting to
could I fault him? Here was a guy usher us off the
addicted to doing what he loved— surly stage of our
what I loved. own lives, to greet
So I understood Steve. Once the us with a cool drink, a kind
bodybuilding bug bites, pulling back is word…and that smile. ■
a tough thing. I remember Jay Cutler
saying to me a couple of years ago Dr. Colker’s book, Extreme Muscle
that it took him quite some time to dial Enhancement: Bodybuilding’s Most
back the amount of time he’d spend in Powerful Techniques is available by
the gym and the total number of sets calling 1-800-310-1555 or ordering the
he’d do because he just loved to train. book online at www.prosource.net.

www.fantamag.com
Busted! By Rick Collins, JD
LegalQ&A
2008: THE YEAR
IN REVIEW
Q: What would you say were the biggest stories of
the year in the world of doping, bodybuilding or
enhancing drugs.” Obama said, “I gotta admit that seeing a
lot of congressional hearings around steroid use is not
steroids? probably the best use of congressional time.” As chairman
A:This year’s Beijing Olympics coincided with the 20-year of the Senate Commerce, Science and Transportation
anniversary of the catalyst for America’s “War on Steroids:” Committee, John McCain was a staunch anti-steroid cru-
Ben Johnson’s infamous record-breaking sprint and subse- sader and a driving force behind high-profile baseball
quent stanozolol positive at the 1988 Seoul Olympics. Among steroid hearings. Again, we shall see.
2008’s big doping stories was the revelation that “Vitamin V” A litany of reasons has been asserted to justify why
(Viagra) wasn’t only effective for pumping up performance in Congress should keep investigating steroids in sports.
the bedroom, but on the field as well.The World Anti-Doping Some say that since the sports culture is a multi-billion dol-
Agency currently has sildenafil on its watch list. Also, the lar business with taxpayer-funded stadiums, doping is
agency sent the 4,770 urine and blood samples taken in effectively “interstate sports fraud.” But who’s the victim?
Beijing to retest for traces of a new generation of blood- “There’s never been any type of protest on the steps of the
boosting drug (EPO CERA) after several positives among the Capitol with signs saying, ‘Fight Doping Now.’ And there
frozen samples of 2008 Tour de France cyclists. So far, only won’t be,” says steroid expert and Penn State professor
the 969 blood samples may be tested. emeritus Charles Yesalis. “Fans don’t care; especially if you
As for bodybuilding, we welcomed a new Mr. Olympia in talk to young people. It’s all entertainment to them. It’s like
Dexter Jackson, suggesting the dawn of a new era in which the special effects that enhance a movie. The idea of treat-
next year’s crown may be up for grabs. Meanwhile, Craig ing sports as the noble cause— if you’re talking to people
Titus and Kelly Ryan entered guilty pleas and were sen- under 40, they’re looking at you like you’ve got antlers.”
tenced (Titus got 21-to-55 years) for their respective roles in Some say that the public health concerns, with potential
the 2005 death of Melissa James, suggesting an end to the spill-over effects on insurance rates and taxes, justify con-
sad saga…until Titus filed a motion to withdraw his guilty tinued hearings on Capitol Hill. However, those without an
plea and proceed to trial unless he got the lesser sentence axe to grind or a dollar to make in the anti-doping crusade
(minimum 17 years) he claims he was promised. have refuted the “Reefer Madness” portrayal of a deadly
Steroids update? As “Operation Raw Deal” defendants are mass epidemic of non-medical steroid use. Films like
sentenced around the country, we’ve seen a wake of the “Bigger, Stronger, Faster*” have educated the public (and,
longest federal prison terms ever in gear cases (usually bol- hopefully, the confused Congressman depicted in the
stered with money laundering counts). George W. Bush’s movie). What will 2009 bring? If the steroid hearings lit a
anti-steroid battle cry in the 2004 State of the Union Address fire among Major League Baseball brass to toughen up the
is being fulfilled. testing policies, let’s cheer and move on. It’s not that keep-
But maybe we’re at a turning point in our national steroid ing sports clean isn’t a worthy aspiration. It’s simply an
ILLUSTRATION BY LYMAN DALLY
obsession?This year’s documentary “Bigger, Stronger, issue of priorities. Until we get a handle on our sinking
Faster*” challenged viewers to rethink their views. Even one economy and overseas military expenditures, let’s keep
campaigning politician expressed misgivings about the Congress totally focused on the issues that affect every
extent of time that Congress has invested into ferreting out one of us every day.
pro sports juicers. Barack Obama, appearing on ESPN Radio,
Rick Collins, JD, CSCS [www.rickcollins.com] is the lawyer that
suggested that if elected he would steer a different course members of the bodybuilding community and nutritional supplement
than his political opponent when asked: “How much govern- industry turn to when they need legal help or representation. [© Rick
Collins, 2008. All rights reserved. For informational purposes only, not
ment should be involved with sports and performance- to be construed as legal or medical advice.]

www.fantamag.com
VICTOR MARTINEZ
THE TRUE VICTOR By Victor Martinez
I recently moved to St. Paul, Minnesota from Saul step-ups only before a contest, but now I’m doing them in
Paulo, Brazil. I’m a little worried about training in the off-season as well. It’s great for stabilizing the knee. I
the winter, especially when it starts snowing and all. also do single-leg presses and single-leg stationary lunges.
Do I need to do anything different when training in And I’ve changed my form on leg extensions. My starting
cold weather? point is much higher. At the bottom, I don’t let my knee
Unless you live on a tropical island paradise, you have bend all the way back. In effect, it’s like doing the top half of
to face the fact that you need to go about your business— 21’s for biceps, only it’s on leg extensions.
even when it’s so cold outside you expect to see polar Now for the no portion. Usually, after an injury, there’s
bears standing on the street corner. To a die-hard New the possibility of a psychological block. The injury could be
Yorker, it’s just a part of life. Modern gyms are usually tem- 100 percent healed, but mentally, there’s always that little
perature controlled, so normally I don’t take any special nagging doubt in the back of your mind. That could affect
measures (I’ve spent most my life here). But if you’re new your training, as you’re now reluctant to push yourself for
to iceberg weather, you’ll want to take precautions to avoid fear of re-injury. I’ve seen it before in athletes. They never
injury. For instance, if I came from somewhere south of the come back all the way because they let fear dominate their
equator, here are a few things I’d do. I’d stay away from thoughts. To be honest, I had my own moment of doubt but
string tanks and tight little spandex shorts (that stuff’s I never let it take control. I pushed it out of my mind and
reserved exclusively for photo shoots, anyway). Normally I focused on getting better. That meant rehabbing the knee. I
train in loose, baggy sweats. Then I’d spend a little extra on knew that when I finished my rehab, my knee would be 100
warming up. In cold weather, it takes a little longer for the percent and I’d be back better than ever. There was no other
joints to get lubricated and get the blood flowing through option. I’ve been doing this all my life and I’m too close to
the muscles, so a few extra sets is a wise investment my goals to let anything stand in my way. So I’m still doing
toward the future. But like I said, unless you’re banging in squats, leg presses, hack squats, leg extensions and lunges.
some medieval dungeon, the temperature should be com- I never used bad form or did bouncy, jerky movements so
fortable enough so that it doesn’t feel like a meat locker. it’s business as usual.
I’m glad to hear that you’re back in training for

the Arnold. It’s too bad you weren’t at the Olympia,
because there’s no question that you would have
won. Has your leg training changed at all since the
injury?
Yes and no. Let me tackle the yes part first. I’ve included
a couple of exercises designed specifically to bring up the
injured leg and help strengthen it. Pre-injury, I used to do

www.fantamag.com
PSST…WANNA KNOW A
SECRET?
Let me fill you in on one of body-
building’s secrets of success: You
have to stay regimented. You have
to train, eat and sleep at the same
time— every day. Now, in the real
world, that’s not always possible.
There’s always something: work,
family, school, etc. But every suc-
cessful bodybuilder (and I’m not
talking just professional) has a set
routine they follow. You just can’t
party all night or fly by the seat of
your pants and still do all the
things necessary to be a real body-
builder. That was a lesson I learned
early in my career. I used to hang
out and socialize all the time, but
soon it became clear that it wasn’t
possible to juggle that and a body-
building lifestyle. So I had to make
a sacrifice. Hanging out and playing
is fine, but at some point you have
to hunker down and become a seri-
ous person. Do you really want to
party all your life and have nothing
to show for it when you’re 30?
I was reminded of this during
my recovery. For the past 10 years,
I’ve always been preparing for a
show (or three or four shows). In
the last few, my schedule has been
locked down to the Arnold in
spring and the Mr. Olympia in fall.
That means I’m eating at the same
time, training at the same time,
resting at the same time. Every
day. So when I had some extra free
time on my hands I almost didn’t
know what to do with it— almost. I
used the time to work on a couple
of business ventures and get mov- MR. OLYMPIA: GREAT percent on the prize. Nothing’s
ing on some things that have been CONTEST— EVEN getting in my way. But first,
in the works. Like… GREATER RESULTS there’s some business I need to
Just goes to show that great take care of…
Muscle Maker Grill things do happen. It went to the
It’s gonna be in Edgewater, New guy who deserved it. No politics or Arnold Classic
Jersey. It’s every bodybuilder’s wet nothing. We’ll have to wait and see Me, Kai, Branch— we’re all off
dream: clean, tasty food. And we’ll what it means for the future, but it the injured list and ready to rejoin
be open late for night owls like me. sure looks promising. My personal the battle. What a lineup. And a lot
Keep your eye out for the grand top six: of the guys in the Olympia will be
opening (which I’ll announce here Dexter— Congratulations, doing it, so get ready for some mad
and on MD online). Dexter! You are Mr. Olympia! action. It’s gonna be one of the
Phil strongest shows ever. And you
Victory Wear & V-Shape Toney watch, MD’s gonna rock it!
(or V-Wear, haven’t Jay
decided yet) Wolf Victor Martinez Classic
High-end athletic threads for the Melvin Bodybuilding, figure, health and
gym or the club and ladies lingerie Seeing Dex win it makes me fitness extravaganza. New York.
and swimsuits for figure competition. hungrier than ever. I’m focused 150 June 2009.

www.fantamag.com
KAI GREENE
The Predator By Kai Greene
LIVING LARGE and good food is expensive.

Anybody who’s ever com- I’ve had to sacrifice other
peted in a bodybuilding con- material things (like my car,
test dreams of turning pro; making rent) just to afford my
money, fame, big contracts, big groceries. We’re talking so
cars, big houses, even bigger many pounds of fish, chicken
bank accounts— who wouldn’t (and that’s skinned, boneless
want that? No more living in white meat), lean beef, eggs,
poverty, struggling to make potatoes and all the other
ends meet and hoping to make things we need. You can’t
it big. Yeah, the good life…or bodybuild without good food,
so you’d think. Contrary to so be prepared to make some
popular belief, life didn’t come sacrifices (though I’m not
up roses the moment I went suggesting that you follow
pro. Outside of my immediate, my example to the letter).
small circle, no one even knew.
A lot of that has to do with the Every conversation
transition itself. If you get lots becomes an interview. Your
of exposure as an amateur and level of responsibility increas-
win your pro card at one of the es. You’re no longer able to
big shows (USA, Nationals), attend shows as a fan. All of
the odds are in your favor. But a sudden you’re an authority
if you get zero airplay and earn on the sport. If your mouth
pro status at a natural show starts saying things without
like the Team Universe, well passing it by your brain first,
you’re probably still a long way you could end up in hot
off from landing that big con- water. Always think before
tract. The big car, big house you speak because words are
and that even bigger bank powerful things.
account are somewhere in
your distant future— waiting Just like every amateur
for you. So it’s up to you to go dreams of turning pro, every
get it. Now I’m no sage, but I pro dreams of immortality; it’s
have learned a few lessons not enough to make it to the
that might benefit those of you big time. You want to go
on your own journey to down in history with the likes
unleash your better champion. of Larry Scott, Sergio Oliva,
For instance, there are transi- Arnold, Lee Haney, Dorian
tions to be made once you turn and Ronnie— the greatest
pro that no one ever tells you bodybuilders ever. But now
outright. I mean, as far as I you’re up against a handful
know, there aren’t any “SO of guys with the same
YOU’RE A NEW IFBB PRO, dream, a handful of guys
HERE ARE SOME THINGS who were all good enough to
YOU SHOULD KNOW” classes climb to the highest level of
for enrollment. Here’s some of the sport. There’s only one
PHOTOGRAPHY BY JASON ELLIS
what I discovered: thing to do: take your train-

ing, diet and mentality to the
Practically speaking, next level. If you don’t think
money is a huge compo- you can take it higher, you
nent of contest prepara- won’t. Believe that you have
tion. It’s not like we can live more to give and you’ll be
on rice and beans. We need amazed at how much deeper
good food to build muscle you can dig down.

www.fantamag.com
COOKING WITH KAI
The following is one of my favorite recipes. I’ll warn
you right off the bat that I am not a gourmet chef. I live
by the infinite wisdom of Shawn Ray: I’m a bodybuilder.
I eat for nutrition, not taste. Proceed at your own risk.
Tilapia (I cook as much as I can at once)
Fresh lemon
Fresh tomato
Oregano
Pepper
Salt
First, spray nonstick frying pan or grill with PAM
Set flame to medium heat
Dust tilapia fillets with oregano and pepper
Grill that fish up ‘till it ain’t flopping anymore
Take off the flame and squeeze lemon and tomato
over fillets (yes, the tomato, too)
Add plain white rice for a yummy, nutrient-filled
meal guaranteed to make your ass-busting work in the
gym worthwhile.
(In the meantime, I’ll be waiting by the phone
for Food Network to call)
Predator vs. Spiderman

I got a lot of feedback concerning my Spiderman photo shoot in the November issue of MD. Here’s how it all
came to be. It was after the New York Pro and appropriately enough, we decided to use the great city of New
York as a backdrop. Per [Bernal] and I hit all the classic landmarks in the city to get the best shots. These are all
hotspots for tourists so there’s no shortage of street performers and other New York types expecting to make an
easy buck or two. So there we are shooting and Per goes up to this guy in a Spiderman costume (this is New
York!). Before I know it, Spidy’s in my face, belting me with imaginary spider webs. We ended up choreographing
a mock battle for the camera— which turned out to be a terrific experience. It was tough flexing each muscle on
my body while kicking Spiderman’s ass, but the shots came out real well. I’m very happy with that shoot. It was
creative, unique and loads of fun. Plus it gave me some great ideas for my next posing routine.

www.fantamag.com
KAI GREENE—
The Predator
GREATEST TRICEPS EVER

Mike Christian Eddie Robinson
Phil Heath Albert Beckles
Bertil Fox Thierry Pastel
Shawn Ray—recall the picture of
Sergio Oliva
him hitting a side triceps wearing
Urkel glasses (he had his flattop) Phil Herndon
Kevin Levrone Mohamed Makkawy
DAWN OF A NEW DAY

After Arnold’s reign of six consecutive Olympia wins, we were treated to a
special time in the sport. It was a climate of uncertainty, where any one of four
or five guys could lay claim to bodybuilding’s greatest title. In short, it was
exciting. You had three-time and one-time champions for the next few years
until a guy named Lee Haney decided it was time to start a new dynasty. Now,
with Dexter Jackson’s Olympia victory, I believe we are entering an era where
bodybuilding will be fun again.
When a challenger can actually beat a defending champion who’s not at his
best, it sends a positive statement to the rest of the sport. For years, fans knew
who was gonna win. It didn’t matter how much the magazines hyped the
show— you knew who was holding the big, fat winner’s check at the end of the
night. But that’s not the case anymore. Predictability has gone out the window.
At this moment, there are six or seven guys who can win a show at any given
time. We all have a fighting chance. And it couldn’t have come at a better time.
Fans are sitting on the edge of their seats. And why shouldn’t they? Excitement
is back in the sport. And it all starts at the Arnold.
My prep is right on schedule for one of the most eagerly anticipated contests
in recent memory. It’s a huge opportunity. I’m up to 305 pounds and everything
is starting to click in the gym. People were surprised by the improvements I
made from 2007 to 2008, but I’m telling you with all honesty and humility, you
ain’t seen nothing yet. Expect to see me bigger and harder than I was last time.
I’m working tirelessly behind the scenes to realize the better champion within.
Come March, you’ll see just how much.

www.fantamag.com
BRANCH WARREN—THE TEXAS TITAN
MASSwithCLASS By Branch Warren
biceps was relatively flat compared to his right. With my

own biceps, my right one has a better peak, even
though that’s the one I tore. Both arms are pretty equal
in size, but if I had to nitpick, I’d put money on my right
one being slightly bigger and stronger. Now if your
symmetry is really out of whack, then you need to con-
centrate a little more on your weaker arm. I would do an
extra set or two of dumbbell curls or dumbbell preacher
curls for the weaker arm.
Concentration curls, dumbbell preacher curls, spider
curls and cable concentration curls are the best move-
ments for heightening the biceps. On these movements,
like the name implies, concentration is key. It’s not
about moving tons of weight. These aren’t mass
builders per se. Save that for barbell curls and alternate
dumbbell curls. One exercise I love is the cable curl,
done on the seated low pulley machine. You extend your
arms in front of you, almost as if you were doing
reverse-grip pulley rows, and curl the bar to your fore-
head. The peak contraction is insane. Another good one
is the standing cable curl, done in the cable crossover
station. We’ve all seen this one by now. Basically, you
mimic a standing double biceps pose.
I’m looking forward to seeing your return at

the Arnold. My biceps are really responding
thanks to your twice-a-week routine (less sets
and weight, of course). But I have two problems
I hope you can help me with. First, my biceps are
pretty flat. What should I focus on to make them
peak taller? Second, my left biceps is lagging
behind my right in mass and strength. And even
though both have shitty peaks, the left one is
even worse. How can I fix both these problems?
When it comes to muscle shape, we’re more or less

stuck with what Mother Nature gave us. You can’t do a
whole lot to change the insertion points of your mus-
cles or their shape. In the case of arms, I have yet to
see any bodybuilder, past or present (and probably
future) with identical right and left biceps. One arm,
usually the dominant one, almost always has a better
peak or is just a little bit fuller. Look at Arnold. His left

www.fantamag.com
GOING GLOBAL
RETURN OF THE BEAST Bodybuilding is truly a global sport. It may not be
The triceps is coming along great. There’s no pain in the as big as it is here in the U.S., but it’s growing. Keep
elbow, so I expect to be all the way back by November. Rehab in mind that we’re the richest country in the world,
is pretty much done. I’m with plenty of food and resources. Having done my
hitting them every day, in fair share of globe-trotting, I can tell you that most
addition to my normal tri- of the world isn’t that lucky. But even in poverty-
ceps workout on Thursday. stricken lands, they still find a way to do it. I’ve
They’re even getting sore, been to Africa twice and people always want to
so I’m on the right track. take a picture or talk. I was surprised that it was so
Weights are nowhere near popular. And we’re really booming out in the Middle
normal, but I’m making the East, too.
most of it, bringing it up
slow, squeezing, lowering DO THE RIGHT THING
it slow and squeezing For the first time ever, I totally agree with the
again. I’m only using 20 placings. They did the right thing. Dexter looked the
pounds for kickbacks and best that night and I’ve always believed that the
30-40 pounds for one-arm best man onstage should win— period. It doesn’t
cable extensions and rope matter if he finished dead last before. If he brings it,
pushdowns (Damn! Trish then he should be rewarded. Jay was off. His right
is stronger than me). This leg was noticeably smaller than his left and he was-
is the lightest I’ve ever n’t close to the Jay we’ve come to expect.
trained in my life (next to Will this change the sport? No. If Jay showed up
the 5-pound curls I did looking like he did in 2001 or 2006, he’d be a three-
when I tore the biceps), time Olympia. He’s got more conditioned muscle
but I’ll get there soon than anybody else and you just can’t mess with
enough. In fact, for chest I that. For example, Dorian is one of my all-time
did 100-pound dumbbells favorite bodybuilders. His physique wasn’t pretty,
and 275 on the incline. I but he was the biggest, hardest guy out there. And
could have gone heavier, he beat Flex, Kevin and Shawn, some of the great-
but I figure better safe est bodybuilders in history. Bodybuilding will
than sorry. always be about the guy with the biggest, hardest
physique. That will never change.

www.fantamag.com
BRANCH WARREN—
THE TEXAS TITAN
WWW.GASP.NU
Gasp Clothing is one of my
new sponsors. They provided
the clothing Per used in his
photo shoots. If you like it off
the chain, you’ll wanna check it
out!
GO COWBOYS!
This is the best they’ve
played since the early ‘90s.
Remember those glory days
with Aikman, Emmitt Smith,
James Washington, Michael
Irvin, Deion and all those guys?
Now that was one helluva a
football team.
TRISH MAKES
TOP 10 AT
FITNESS OLYMPIA
(NINTH PLACE!)
I’m so proud and happy!
SLOW & EASY That was the goal going in and now
Bodybuilding’s a marathon, not a that we’ve achieved it, there’s no
sprint. So don’t try to be a rabbit. place to go but up. Can’t wait ‘till next
Remember in those old cartoons, the year!
old, lumbering turtle got the last
laugh? It didn’t matter what the rab-
bit did, that damn turtle always won
in the end. He never quit. He kept
moving forward, no matter what. Do
the same. Be the turtle!
2009 ARNOLD— LOADED

The Arnold will be even better
than the Olympia. It’s gonna be a bat-
tle like no other. Look at the lineup:
Me
Victor
Kai
Toney
Phil
Melvin
All of these guys have won a show.
Man, anything can happen. Rumor
says Jay may enter and maybe even
Dexter. Personally, I feel Dexter should
sit it out. I mean, he is Mr. Olympia.
What’s the point of doing the Arnold?
You have to win. If you don’t, it’s basi-
cally like saying the Olympia crown is
vacant and up for grabs. Remember
when Ronnie lost the GNC to Gunter?
Losing while you’re Mr. Olympia CHEC K OUT
diminishes your aura. You have every- lardevelMop

muscuFO ment.com
ETE
R CO PL !
COVERAGE
thing to lose and nothing to gain. CONTEST

www.fantamag.com
LEE PRIEST
Confirmed! By Lee Priest
Biceps Update my diet for the spring shows. To that I would be like trying to talk to the
Here’s what’s up with my biceps as say, I have been training that way for Ivan Drago character from “Rocky
October comes to an end. It still feels over 20 years! No disrespect to Hany, IV.” I must break you!
weird, like something isn’t quite but combining heavy sets and a series Dennis is very down-to-earth and
attached up near the shoulder. Oh of lighter pumping sets is something I humble. As a bodybuilder he looks
wait, that’s because it isn’t. I am slow- picked up on instinctively on my own really good, but he needs to work on
ly starting to use more weight on back a long time ago. It’s great that he those calves. I know that genetics do
and biceps training, but I am being made it more scientific, came up with limit some guys from ever having
super careful. I don’t really worry guidelines, and gave it a fancy name, monster calves, but he still needs to
about how much weight I’m using at but I still think it’s very similar to what bring them up more. I doubt it really
the moment, as long as I can get a I’ve been doing in the gym my entire hurt him at the Olympia because
decent pump going. Going lighter and bodybuilding career. Dexter has horrible calves, but Wolf’s
squeezing the muscle seems to be physique would just be that much
working just as well as when I went a Touring Oz With more complete with bigger calves.
lot heavier and the reps were faster. The Big Bad Wolf And real ones, not synthol-filled
Maybe I should come up with some I just wrapped up a tour of monstrosities, in case he reads this
neat name for a training system based Australia for my sponsor, Body and gets any bright ideas about
on what I’m doing now and try to Ripped. I went to Brisbane, the Gold going that route. I know the fans
market it as some brand-new break- Coast, Melbourne, Sydney and Perth. online voted him “People’s Champ,”
through. It wouldn’t be the first time After being away from my home but he can’t claim that honor in
someone repackaged a method and country so many years, I made up for Australia. Here, they love the Priest!
tried to present it as groundbreaking. lost time by seeing the whole fuck- When we had lines of people waiting
ing place in two weeks! Dennis Wolf to meet and take pictures with us,
FST-7 And The Priest was along for some of the appear- my line was always way longer.
People have been e-mailing me to ances, and I finally got to really talk Then again, I did have the “home
ask if I am training with Hany to the guy and get to know him a lit- court advantage,” didn’t I? The
Rambod’s FST-7 system, since they tle bit. Thank God his English is a lot tables would probably be turned if
know I will be working with him on better these days. I was afraid it we were in Berlin or Munich.

www.fantamag.com
Stupid Question Of The Bonus Stupid Question and turn your back on an education
Month! Lee, my parents want me to and a real career.
I am competing in a natural go to college to become an First of all, you should go and do
contest in the spring. They will be attorney. I have good grades and a bigger show where there will be at
doing urine tests on all class win- I am sure I could do it, but what least a few competitors and see if
ners, so I need to know how to I really love is bodybuilding. you win that. Really, you should be
pass the test. I know Deca stays People have told me that I could able to win the NPC Teen Nationals
in your system a long time, but be really good. I won a teen con- or at least place very well in it if
how far out should I stop test test last year and even though I you’re that much better than the
and tren? And pills are supposed was the only one in my class, average kid out there aspiring to be
to clear really fast, so can you two of the judges said if I keep a pro bodybuilder. And even then,
write me up a little cycle of just it up I could probably turn pro. there is still no guarantee you will
orals for the last few weeks (I So my dream is to become rich turn pro. Do you know how many
can get D-Bol, winny tabs and and famous like you someday, Teenage National champions from
Anavar). Any help would be hopefully by the time I am the last 20 years have turned pro?
appreciated; thanks! around 21, like you did. Any Two! They were Branch Warren in
I will tell you a foolproof way to helpful hints for a young guy 1993 and Craig Richardson in 1994.
pass the urine test. Shit in the cup who wants to make it big in Not a single one since then.
instead! You dickhead. You fucking bodybuilding? Just because someone is good
nut; you said they will test the compared to other young
winner. What makes you think guys doesn’t mean he will
you’re going to win? If you have be good compared to the
to take steroids to compete best in the world later on.
against guys who don’t, you Some guys just mature a lot
must really have a shitty faster and have better genet-
physique. Taking steroids is a ics. Many also load up on
personal choice. If you want to steroids from a very early
take them, there are plenty of age, like 16, so they are way
contests that you can enter ahead of their peers. But
where there are no tests of any once they turn 20, they are
kind. My guess is that you proba- up against older guys with
bly have done one or more of far more experience, often
these and got your ass kicked all better genetics, and on all
over the stage. So now you want the same drugs. Now they
to cheat by entering a tested are nothing special anymore.
show with an unfair advantage But let’s just assume you
over the other guys. That’s just are good enough to turn pro.
despicable. With that in mind, What percentage of pros do
here’s a cycle you could try: you really think are wealthy?
20 prescription sleeping pills Out of the over 200 men
(Ambien, Lunesta; walking around with pro
doesn’t matter cards, you can count the
which) financially secure ones on
5 cyanide pills your fingers and probably
10 nitroglycerine pills still have your thumbs left
1 quart vodka over. Go to college, and go
to law school if you find that
Take whatever you can get in legal stuff interesting. There
your stomach, and shove the rest is no reason you can’t still be
up your ass. You will fall into a a bodybuilder as a hobby
nice deep sleep, and when you while you make a great liv-
wake up you can compete in the Mr. The first thing you need to do is ing practicing law. And if you hap-
Natural Hell Bodybuilding put down that crack pipe, Junior. pen to be so awesome that you turn
Championships. Good luck trying to Drugs are bad for anybody, but I pro and get signed to big-money
come up with the piss for that test hate to see such a promising young contracts, you can always quit your
though, because from what I under- man cloud his fine mind with toxic day job. Just don’t do it ass-back-
stand, there’s no water to drink down chemicals. Winning a contest when ward and think that pro bodybuild-
there and they keep the place heated you are the only one in it doesn’t tell ing is your ticket to fame and for-
at a toasty 300 degrees. Hope this you a damn thing about how good tune. Too many of those guys out
helps. (Note: MD neither recommends you are. Just because a couple of there are selling drugs or leeching
this stack nor condones suicide, even judges said some encouraging off women to get by while they
for lowlife scum) things doesn’t mean you should go chase their dream.

www.fantamag.com
LEE PRIEST—Confirmed!
Calling The O As I Saw It With You Guys!
Shortly before the Mr. Olympia, Steve Blechman asked me to start a thread where I would comment on the show as I
watched the webcast here in Australia. Seeing that I am 15 hours ahead of Las Vegas time, it did make for an interesting
schedule. When the 202 Showdown wrapped up, I found it funny when Larry Pepe asked Dave Henry how it felt to be the
best bodybuilder in the world under 202 pounds. I thought, hmm, is he really the best, or could the best be somewhere
many thousands of miles away? When the Mr. Olympia judging and finals were happening on Friday and Saturday
evenings, it was early and late afternoon the next day for me. So luckily the timing worked out that I didn’t have to stay
up all night or anything like that. And, I did enjoy the live commentary online as myself and other members of the MD
board offered our opinions and argued with each other.
The 2009 Arnold— my first IFBB show on U.S. soil

What A Show It in exactly three years if I end up
Will Be! doing it (up in the air at this
We won’t know the actual point). I remember back in the
lineup of the 2009 Arnold Classic ‘90s when I used to always do
until near the end of the year, the Iron Man and the Arnold.
but it’s definitely shaping up to The lineups were amazing.
be a hell of a show. Victor is Usually the only top guy who
coming back, and so are Kai and wasn’t in the Arnold was
Branch. They will all have some- whomever was Mr. O at the
thing to prove after missing the time. You had contenders like
Olympia. In Victor’s case, he Kevin, Flex, Nasser, Paul,
missed an entire year of compet- Ronnie, Chris Cormier and me.
ing. Wolf and Heath will proba- Many of the Arnold lineups from
bly be there, and I wouldn’t be the ‘90s would crush the lineups
surprised if Dexter does it too. of today’s Mr. Olympia. It would-
Why not? Competing twice a n’t surprise me one bit if the
year doesn’t seem to hurt him, 2009 Arnold Classic ends up
as we all saw. Ronnie might being a better show than this
even come back, and it will be past Olympia was.
King Kamali: Delusional

Or Just A Master At Publicity?
Shari was at it again recently, crying about
how he was robbed at the Atlantic City Pro
show and then claiming he would have been
top 10 in the Mr. Olympia had he qualified. I
really don’t think King believes all that shit.
He talks smack for a reason, and that’s to get
everybody else talking about him and making
sure nobody forgets about him. And it works
every time. The guy couldn’t qualify for the
Olympia, but he’s the subject of more talk
online than most of the guys in the top five.
Will Dexter Repeat?

Another burning question is whether or not Dexter can hold on to
the title for even one more year, or if he will be another one-hit
Olympia wonder like Chris Dickerson or Samir Bannout (two guys I
bet a lot of younger readers have never even heard of). I really doubt
Dexter can hang on to the Mr. Olympia title. There are so many good Still Celibate!
guys out there now. If he slips just a tiny bit, or even if he doesn’t As of this writing in early October, I still
and one of these guys makes solid improvements, it’s over for him. I have not hooked up with any women here
have nothing against the guy at all and I hate to make it sound like I in Australia. Sorry to disappoint those who
want him to lose next year. It’s just like I said earlier, though. live vicariously through my sexual adven-
Changing up the winners from year to year makes it a lot more inter- tures or whatever, but it’s just not high on
esting. Of course, I am sure I would not feel that way if I were Mr. my “to do” list at the moment. I must be
Olympia! Then I’d be like, fuck it, may the reign of the Priest last getting old!
1,000 years.

www.fantamag.com
LEE PRIEST—Confirmed!
I Beat Mr. So You Want A Piece
Olympia! Of Me, Shawn?
Back in 2002 when I Shawn Ray has been talking
won my first pro con- about possibly coming out of retire-
test in San Francisco, I ment to compete in the 202
beat Dexter. I also Showdown at next year’s Olympia.
beat Ronnie a few He’s been out since the 2001 O, and
times early in both our the last time I faced him was at the
pro careers. But I don’t 2000 Mr. Olympia. It would be fan-
gloat over that. It tastic to share the stage with him
makes no difference. and I know the battle between he
When you are talking and I would drum up a lot of hype for
about the best body- the event. For those of you who
builders in the world, don’t know, we’ve gone back and
it all comes down to forth at each other for years on the
who nailed the condi- message boards and at times it’s
tion on that particular been pretty nasty. I’m not saying it
day, and what the par- would be a two-man show, as there
ticular panel of judges are plenty of other good guys under
sitting up front happen 202 also. But I am sure a lot of peo-
to like. People think ple would love to see the two griz-
it’s ridiculous when I zled veterans and old adversaries,
say that anybody can Lee and Shawn, face off again after
be beaten by anybody all these years to see who’s best.
else, but the history of
our sport shows this to Got a question for Lee, preferably a
really stupid one? E-mail it to him at edi-
be true again and
tor@musculardevelopment.com and you
again. could see it answered right here in MD!

www.fantamag.com
TELLING IT LIKE IT IS
By Shawn Ray
ShawnRay
T
he year 2008 began as a “The Blade” Jackson would hold off same night. New York resident Kevin
the competition to win his third ASC
promising one for a select few English would fight back “Dangerous”
title and the $130,000 check presented
regarding bodybuilding, but as David Henry in second and New Jersey
by MD publisher and sponsor, Steve
a nation, a country of people were left native, Jason Arntz, in third for the
wondering if they could put food on Blechman! During the 20 years of this win!
event, there have been only 11 men to
their table, pay their mortgages, retire The Fourth of July would bring us
hold this title. Dexter made sure he
on schedule and worse yet, send their to Houston, Texas for the first-annual
added this championship to his collec-
children off to war. Amazing how life Houston Pro where Nigerian-born
can change year to year, while the tion with a resounding victory over Phil Silvio Samuel would seal the victory,
Heath and Kai Greene landing in sec-
sport of bodybuilding can give its fans beating a vastly improved Craig
something to cheer about! ond and third place, respectively. A Richardson from New Jersey and 20-
couple weeks later, a few of the com-
Kicking off the season in downtown year Naval officer from Atlanta,
th
Los Angeles, California was the 18 petitors traveled to Melbourne, Georgia— Big Leo Ingram.
annual Pro Iron Man Invitational andAustralia where once again Dexter The addition of the 202-and-under
eventual winner from Denver, would reign supreme by way of defeat- class in Houston would crown rookie
Colorado, Phil “The Denver Nugget” ing Melvin Anthony and Mohammad El pro Ray Arde with the $3,000 victory
Moussawi while adding $10,000 to his
Heath. Phil has been on fire since turnover Tricky Jackson in second and Jeff
ever-growing bank account!
ing pro a scant two years ago by virtue “Box” Long in third.The hot summer
of winning the 2005 NPC USA The following week saw the ath- month of August would take the IFBB
letes on a plane to New Zealand,
Championships. Shortly thereafter, Phil to Tampa, Florida for the pro body-
went on to win the Shawn Ray where Dexter Jackson would once building Weekly Tampa Pro
Colorado Pro/AM, New York Pro and again repeat as champion, holding off Championships, promoted by Tim
this year added the Iron Man to his Melvin Anthony and an improving Gardner. Out of the shadows of Dexter
Toney Freeman for an additional
resume of victories! More on Phil later. Jackson this past spring would emerge
th
$10,000!The month of May would see
Next up, the 20 Annual Arnold Classic the “X-Man,” Toney Freeman for victory
in Columbus, Ohio where Dexter the reemergence of a leaner, yet more while a streamlined, noticeably lighter
muscular Kai Greene com- Dennis James landed in the runner-up
pete and win the New York slot just ahead of the Giant Killer David
Pro in New York City and Henry in third place. Tampa would also
walk off with the $15,000 play host to the 202-and-under class as
victory check over Kevin well, where Tucson, Arizona native,
English in second and David Henry, fought off a rookie pro for
German, Ronny Rockel, in the win, but the rookie served notice of
third. The first-ever Shawn things to come in the form of James
Ray 202 pounds and “Flex” Lewis from Wales. Jaroslav
under New York Classic Horvath flew in from the Czech
Dexter Jackson winning the 2008 ASC would also be held on the Republic to qualify for the Olympia

www.fantamag.com
Shawn Ray—Telling It Like It Is
Showdown at the Expo Mr. Olympia Masters Championships were held and toss a coin, but for me it came down to
weekend by finishing in third place. 40-year-old Darrem Charles would hold personal preference. While Dexter had
Dallas, Texas would play host to back noticeably “off” 42-year-old Toney his usual crisp, tight condition, I think
th
the 10 -annual Europa Pro, where a Freeman in second and monstrous Joel he was better at the Arnold Classic.
rematch was brewing in the form of Stubbs from Barbados in third. Phil, on the other hand, was much
Toney Freeman and Dennis James. In Las Vegas, Nevada would bring improved from the Arnold Classic and
their last clash, a disappointed DJ everyone together for the “Grand- therefore stood out to me a tad more
rd
vowed revenge! It turns out DJ will daddy” of them all! The 43 -annual Joe with what appeared to be additional
have to wait until the Olympia in Weider Mr. Olympia contest, where size and better condition! Regardless,
September to exact any type of only 11 different men have held the title the contest is now history and Dexter
revenge he may have had in mind, as and two-time defending champion Jay Jackson sits on the throne, awaiting all
the “X-Man” brought his “A” game to Cutler would LOSE his crown and the comers for 2009, which I believe will be
pull off the unanimous win! Dennis $155,000 check to Dexter “The Blade” the most anticipated Olympia contest
th
again would take home the cold runner- Jackson on September 27 , 2008! For since 1998 in New York City, where
up check and trophy while rookie pro the fifth time in his pro career, Jay Ronnie Coleman swept past eight other
from Canada, Foud Abiad, took home Cutler would play bridesmaid by way perennial Olympia contenders to win
third place and qualified for his first- of finishing as the first runner-up to the first of his eight Sandow trophies!
ever Mr. Olympia appearance. walk away with a cool $90,000 check to
The IFBB would travel north to help ease the taste of defeat. Third Looking
Atlantic City, New Jersey in place would find “The Denver Nugget” Back at 2008
September for the Muscular Phil Heath in his Olympia debut, repli- Bodybuilder of the Year: Dexter
Development Atlantic City Pro, where cating a feat that few have done in their Jackson, winner of the Arnold Classic,
Melvin Anthony, who one year ago first Olympia by taking home the Australian Pro, New Zealand Pro, Mr.
placed a disappointing fourth, but now bronze medallion. Fourth place Olympia Contest and the Romanian Pro.
found himself in the winner’s circle and belonged to the “Big Bad Wolf,” Dennis Rookies of the Year: Tie… Fouad
a new title to add to his previous New Wolf of Germany, who was noticeably Abiad and Leo Ingram, both qualified
York Pro championship! Second-place flat and in need of more muscle maturi- at the Europa and Houston pro shows,
finalist was last year’s champion, ty and back thickness; no doubt the respectively, and as first-year pros com-
Johnnie Jackson, with Darrem Charles future could belong to this kid! Fifth peted in their first Olympia contest!
taking third place and qualifying for the place went to 42-year-old Toney Most Contest Prize Money
Mr. Olympia. On this same evening the Freeman, whom many felt could have Winner: Dexter Jackson: ASC $130,000;
beaten Wolf for fourth and arguably Australian $10,000; New Zealand
Phil Heath for third, depending on who $10,000; Olympia $155,000; Romanian
you talked to. Pro $10,000;Total: $315,000. Plus,
While Dexter Jackson accomplished MuscleTech matches prize money win-
something that the great Flex Wheeler, nings at the Australian, NZ and
Kevin Levrone nor I could in our com- Romanian; $10,000 each show and an
petitive years in the Olympia, he additional $50,000 for the Mr. O victory!
remained remarkably consistent in his Grand Total: $395,000! Not a bad
run for the Olympia title! This may year competing if your name is Dexter!
mark a change in the direction our Comeback Athlete of the Year:
sport is headed with the likes of last Toney Freeman
year’s Olympia runner-up Victor Mr. Consistency: Silvio
Martinez and New York Pro champion Samuel…Placed top six of every con-
Kai Greene throwing their hats into the test in 2008 and won the Houston Pro
ring in ‘09! In summation of this year’s Championships while duplicating his
Mr. Olympia I’d say I agreed with the seventh-place finish in the Mr. Olympia.
judges on most of their placements, “Never Say Never” Award:
however, my personal placements Darrem Charles, 40-year-old winner of
would have looked like this: the Masters Atlantic City Pro, as well as
the winner of nine pro shows in nine
Winner: Phil Heath years!
Second: Dexter Jackson Surprise of 2008: David Henry,
Third: Dennis Wolf second in the 202-and-under New York
Fourth: Toney Freeman Pro; winner of the 202-and-under
Fifth: Jay Cutler Tampa Pro; and winner of the first-ever
Melvin Anthony, 1st Sixth: Silvio Samuel Olympia Showdown Contest.
Place Atlantic City Pro Best Poser Award: Melvin
Between Dexter and Phil, you could Anthony

www.fantamag.com
Shawn Ray—
Telling It Like It Is
Best New Event of “Wag” Bennett, bodybuilder and
trainer, was born on March 29, 1930.
the Year:
TEAM MD All-Star Seminar,
He died of cancer on September 17,
2008, age 78. He was the one who
pretty much discovered Arnold
loaded with talent and a wealth of before Joe Weider brought him to
information post Mr. Olympia America. Joe Pearson, age 39. Joe
Sunday at Gold’s Gym East (Same won the NPC USA lightweight title in
place next year, 11 a.m. to 1 p.m.) July and passed away while training
Best Feud of the Year: Gustavo on his treadmill. The coroner’s pre-
Badell vs. Silvio Samuel at the liminary report stated that three
Olympia press conference. arteries were clogged with plaque
Verdict of the Year: GUILTY! and caused blockages to his heart.
Craig Titus and Kelly Ryan; O.J. Rest in peace, my friend; you were a
Simpson. In the case of all three, great champion! Amanda Jo
justice has been served! Earhart-Savell, age 30. IFBB pro fig-
Best Addition Award: 202-and- ure champion was gunned down in a
under class…This is arguably one domestic dispute by a former
of the more competitive additions to boyfriend. A beautiful women and a
our sport. 2009 looks to be even great athlete who will be missed
more promising with the return of dearly by all who knew her.
Kevin English, James “Flex” Lewis, Delusional Bodybuilder Award:
Lee Priest, Richard Jones and others. For the eighth-consecutive year,
Babies of the Year: Flex and Shari Kamali. No one knows where
Madeline Wheeler’s to start but let’s end it
baby girl, Faith; right here: “Let it
Shawn and Kristie go, bro!”
Ray’s baby girl, Best Cover Shot
Bella Blu. of the Year: Kai
Losses of the Greene in MD!
Year: RIP, Ben Biggest “Non
Weider, age 85. Event” of the Year:
Ben was one-half of Lee Priest Comeback
the founding Contest!
fathers of modern
bodybuilding And so with that,
along with his 2008 comes to a close
brother Joe. on the IFBB pro circuit,
Canadian-born setting the stage for
and raised, Ben many more surprises
was the retired and head-to-head clash-
IFBB president, husband, father of es beginning the second
three sons and many other distin- week of January at the Pro Iron Man
guished things, but we all knew and Invitational in Pasadena, California.
loved him for formulating the Enjoy the holidays, my friends, as of
International Federation of this reading we will all be anticipat-
Bodybuilding! His departure will cer- ing the coronation of our new
tainly be missed for many years in President here in the United States
our industry. RIP, Steve Stone, age come the New Year. My personal
51. Former NPC Vice Chairman, com- choice for “change” is Barack
petitor, NPC/IFBB expeditor, hus- Obama, but whichever candidate
band, friend and great guy. Passed wins the election may God continue
away working Olympia EXPO to bless you and yours as well as
Weekend doing what he loved most, America!
serving and helping others; he will
surely be missed by all who knew Stay hungry,
him. RIP Wag Bennett. Charles Shawn

www.fantamag.com
BRANDEN RAY
By Branden Ray
Road tothe USAs

So I just experienced my very first said yes, even though I knew some- my driver’s license, my competitor
Olympia weekend, and what a week- thing was wrong. We rushed out to number; I mean I damned near emp-
end it was. I want to first pay homage the UNLV campus and I arrived right tied my wallet.
to a wonderful man, Steve Stone. My on time for the athlete’s meeting,
last interaction with Steve was actual- however, I didn’t have my competi- Olympia Freak-Out
ly at the USAs in Vegas and it was an tor’s badge. This is the very badge Now I’m freaking out and I think
example of how kind he was. Well, I that you’re told to guard with your it’s the end of the world. I was able to
was rushing to pack a few of my life, because you will not be granted borrow a female competitor’s badge
essentials to head off to prejudging, access without it. Guess what? I was (thank you, Holly Geersen!), but that
running late as usual. Kristy asked me not granted access. The woman at the wasn’t going to get me far because
one last time if I had everything and I door turned me away. I showed her she needed it back. Now they’re really
giving me a hard time at the door. My
cortisol level is shooting through the
roof and out of nowhere, Steve Stone
shows up, puts his hands on the
shoulder of the guard, and says, “It’s
OK. Let him in. If he does anything
bad I’ll take care of him.” He then
winked at me, put his arm around my
shoulder and walked with me into the
meeting, telling me to calm down and
enjoy the experience. Steve will be
missed!
Now, to the placing at the O. I had
it as following: Dex, Heath, Freeman,
Wolf and Jay. I was pumped when
they announced Dex as Mr. O.; Dex is
like a big brother to me and he told
me at the USAs that if he lost the O, it
would be my fault because I had him
running all over Vegas right when his
diet was starting. Whew, I’m happy
that I don’t have to carry that guilt.
Dexter’s back is extremely underrated.
When you see him in the back relaxed
or rear lat spread, his wings are damn
near as wide as Toney Freeman’s,
who is over a half a foot taller.
Speaking of Toney, if you were in
attendance, you would have wit-
nessed the loudest boos when his
placing was announced. Toney was
absolutely impressive and displayed
that impressive physique the best. His
posing routine rocked, especially
because the posing matched the
words in the song. Whenever the
song would go, “Pull your hair!” he
would hit a rear pose grabbing the
PHOTO BY PER BERNAL
back of his head, but like Tommy from

“Martin.” Toney, “You ain’t got not
hair!” That’s my man, though, and I
just couldn’t fathom the tallest guy
onstage having the smallest
waist…..a true genetic freak!

www.fantamag.com
I was very impressed with the pecs. I used to stop higher up for
women, as well. The figure girls all fear of incorporating my biceps,
looked amazing. I must be honest but that’s a sign that the weight is
though, I have no clue how to too heavy and you only stimulate
judge them. The female body- the lower lats. We then did
builders looked incredible as well pullovers with the rope, once again
and probably had the best-condi- with a serious arch in my back.
tioned athlete onstage for the Just those two exercises made my
whole Olympia weekend, Iris Kyle. lats feel like I was training them
I also want to congratulate my for 24 hours straight.
friend, Lisa Aukland, who is a true He’s very honest with his
example of class and elegance. She assessment and I like that. Give it
looked shredded when she to me raw, that’s the only way that
stopped by my booth. I also saw I can make improvements. It
Sherry Smith after the O and could- reminds me of a house being
n’t believe how paper-thin her skin rebuilt. You assess it, gut it out
was. Cathy LeFrancois was as and rebuild it on its same founda-
beautiful as ever and I enjoyed a tion. I want to make the most of
great conversation with my big sis, my genetics and he’s doing that.
Dayana Cadeau. To all of you guys He also motivates me by remind-
hating on female bodybuilding, ing me that the guys I’ll be com-
don’t get mad at them because peting against want to beat me
they can teach us a thing or two really bad. I think about that in the
about training and dieting. Support gym when I want to quit on the
the women. fifth set of my last 7 for FST and I
back, right in Gold’s Flamingo in push for my last 2 sets. I read the
The Training Vegas. He had me really arch my boards about this light-heavy and
Now to the nitty-gritty. FST-7 is back on underhand lat pulldowns that guy and this…no worries. Hany,
kicking my black ass! When you with my hands about 6 inches apart. I’ll hold it down for you and take on
speak of brilliance and passion for the His focus is to really pull my lower all challengers. You guys have fun at
sport, you have to mention Hany lats out. It felt like somebody took a the Nationals. I definitely respect all
Rambod. After the seminar, Hany torch to my lower lats! I had to pull of you but only one will win. The rest
adjusted the way that I trained my the bar all the way down to my lower of you who don’t, I’ll be waiting.
Great Experience
I worked the VPX booth with my fellow team members and good friends Antoine (Big AV) Valliant and Mike (Chi-town
Shredder) Liberatore. It was great meeting many of you who read MD. I really appreciate you guys taking the time to read
my column that I write (as there are some who for some reason believe that we all have ghostwriters). One of my other
highlights was being a part of the MD All-Star Seminar. I got the text from Shawn and jumped through the roof. It was a
text that was meant for Branch and was accidentally sent to me because my name is right after his in Shawn’s phone. I
received a text from Shawn about a guest appearance overseas. I ran around in a circle like a fool and called my best
friend to tell him! Then Shawn hit me back and said, “My bad, lil’ bro; that was for Branch. No worries, your time will
come.”
Nevertheless it was an honor to be a part of the panel
with guys I admire. You can tell from the video that
Muscular Development is not a team, but a family. The
Boss has incredible vision and is always there for his ath-
letes. He really wants you to succeed and always checks up
on you. We have many conversations about politics and the
economy. In order to achieve what he has you have to be
well rounded, and he along with Palumbo are two very
intelligent guys whom I give the utmost respect to. Now
that I also have the honor of really getting to know Shawn
Ray, his legend transcends far beyond and above the pos-
ing routines to baby-making music (sorry, bro). He is so pas-
sionate about promoting the sport in a positive light and is
so professional. When asked if he should come back, I
always ask people why? He offers so much to the sport
now and has already accomplished so much. Not to men-
tion having a wonderful family. Every time we talk, he’s
holding his daughter. Because of that, I look forward to life
when the curtains on the stage close.

www.fantamag.com
DENNIS WOLF— THE PEOPLE’S CHOICE
The Big Bad WOLF By Dennis Wolf
The Top Five At The Mr. Olympia The Way I

Saw It:
Dexter
Me or Phil
Me or Phil
Toney
Silvio or Melvin
Yes, this means Jay would not have been in my top five. Sorry, just
being honest!
Jay, Maybe It’s Time To Go. . .

I have heard that Jay plans on competing next year
at the Mr. Olympia to try and get his title back. I really
hope he reconsiders and retires. I know he’s still only
35, but he has been competing for 15 years with
12 years of those as a pro. Jay had a great
career. He won the two biggest titles in the
sport multiple times (two Olympias; three
Arnold Classics). But now I think his body is
giving out on him and he will never again
have a real chance to win the Mr. Olympia
again. Jay will do whatever he wants to,
but in my opinion he should retire before
he does any worse.
Dexter As Mr. O, A Real Shock!

As good as Dexter Jackson is, I really never
thought he would win the Mr. Olympia. And as much
as I respect The Blade, I don’t think he’ll remain Mr.
Olympia. If I had looked the way I was supposed to this
year instead of losing 15 pounds at the very end of my prep, I
would have beaten him. And next year I feel the battle for the
title is going to come down to me and Victor. If Heath gets bet-
ter, I don’t think Dexter will be able to beat him, either. That
gives him fourth place at best.
Proper Expo Attire: Whatever You Like

I saw on the MD No Bull Forum that Lee Priest was
making fun of guys who wear very tight and revealing
shirts to walk around the expo, and also the women
who like to dress in very sexy outfits that
show their bodies off. I guess it really
bothers him and maybe he wants people
to be more modest, or maybe he thinks
only a guy who is built like a pro can
show his muscles in public. I say every-
one should dress in whatever way they

want to. Maybe those guys and girls are
very proud because they work very hard in
the gym. And if they want to show it off, so
what? I don’t get mad at those guys just
because they are proud of a 17-inch arm and mine is 21.
And how can you get mad at a very beautiful woman with
a sexy body who likes to flaunt it?

www.fantamag.com
First Things I Consumed After The Mr.
Olympia Was Over:
• About a gallon of Gatorade and water (I was very
dehydrated and my body soaked it all up)
• Sushi
• Chinese food
• Cake
• Ice cream
No Grand Prix Shows For Me

Once again, I am passing on the Grand Prix shows.
This year, they are holding them in the Czech Republic,
Slovakia (kind of scared to go there after seeing those
“Hostel” movies) and the Netherlands. I hear they are
going to have one in Germany next year, so that I would
definitely do. It just makes more sense for me to make
appearances after the Olympia rather than doing smaller
contests where the money is a lot less.
The Stupidest Thing I Ever Did To Get

Huge:
When I was starting out, I saw the movie “Rocky” and
Sylvester Stallone ate raw eggs before going out to train with
that very inspirational music. So I ate raw eggs, too! They didn’t
make me feel too energetic, though. More like nauseated. I think I
did throw up a few times just trying to get those slimy things down.
I Wish I Had A Dollar (Or A Euro) For Every

Time Someone Asked Me:
“Do you work out?” (Sometimes I say I have just started; does it
look like I have made any good muscles yet?)
“How much can you lift?” (Not much, I only look strong but really
you are probably stronger than me.)

www.fantamag.com
Dennis Wolf— The People’s Choice
Holidays Coming Up (At The Time Of you need to have these days if you want to place well. I
This Writing, Anyway!) have much respect for Markus and consider him one of the
We don’t have Thanksgiving here in Germany, but we best pros to ever come out of Europe, but I would hate to
have Christmas. In fact, we’ve had it for hundreds of years see him come back and do poorly against the newer guys.
before the USA did! My main plans for the holidays include I can tell you this, though. My own retirement, God will-
spending some time with my family and seeing my par- ing, is still far away. But once I decide to retire, that’s it. I
ents. I will eat a lot of real good, tasty food and not feel a will move on to other things and you won’t see me com-
twinge of guilt. Christmas is really the only time of year I peting anymore. You know when it’s time to leave some-
eat all the “bad” foods that bodybuilders avoid. Luckily, I thing behind for good, or at least you should. Markus was
do have the type of metabolism where I can eat that stuff a great pro and we would all like to remember him that
for a couple weeks straight and hardly gain any fat. way.
On Tour And On Break From Heavy A Stacked Arnold Classic Coming Up!
Training It looks now like the next Arnold Classic might actually
Right after the Olympia, I headed off to tour Australia have a better lineup than this recent Mr. Olympia. Victor is
for some appearances. I did a little bit of training while I returning and you know he wants to win his second
was there, but nothing major. For the rest of the year I will Arnold after a whole year away from the stage. Kai and
not be doing any heavy training at all. My body and my Branch both missed the Olympia, so they will be hungry
mind need a break after the rigors of my last heavy off-sea- too. Aside from Jay and myself, everyone else in the top
son and preparing for the Mr. Olympia. It all starts up six from the O will probably be there: me, Phil Heath,
again in January, so I need to be fresh and ready to work Toney Freeman, Melvin Anthony and maybe even Dexter.
even harder than I did this last year. He doesn’t seem to mind competing throughout the year,
though I wonder if he will still feel that way now that he is
Return Of The Rühler? Mr. Olympia. The last time a reigning Mr. Olympia also did
Rumors coming out of my country, Germany, hint that the Arnold was when Ronnie won it in 2001, and that hurt
my former fellow Nutrex athlete Markus Ruhl may be com- him for the Olympia that fall. But maybe this is only some-
ing out of retirement already for next spring. I don’t know thing that affects the heavier guys and Dexter would be
if this is such a good idea for him. The last time he compet- OK. Speaking of Ronnie, there have been rumors that he
ed, at the 2007 Mr. Olympia, that very weird tear in the could come back at the 2009 Arnold, too. If all of these
middle of his chest was very distracting. Also, he just was- guys show up, it will make for a very interesting show and
n’t ever able to get that shredded look from the back that the toughest Arnold in many years.
I was really impressed by how much you brought up your

lower lats from 2007 to 2008. I have somewhat “high” lats
myself and would love to know what I can do to create the illu-
sion of lats that insert lower. Do you have any tips or workout
routines I can try?
Thanks a lot; I did work very hard on my back and it’s nice to see
that people take note of my efforts. Here’s a workout that should help
you thicken up your lower lats:
Reverse-Grip Cable Pulldowns (favorite of Dorian’s) 4 x 10-12

Reverse-Grip Cable Rows With Lat Bar 4 x 10-12
Deadlifts 4 x 10-12
One-Arm Dumbbell Rows 4 x 10-12
Barbell Rows 4 x 10-12
That was the routine I used as I prepared for the Mr. Olympia. I find
that using a reverse grip really targets the lats down lower than a stan-
dard overhand grip. You will also get better results by pulling to a lower
point than you normally do. On the pulldowns, I like to lean back a bit
and pull the bar right under my pecs. With the seated rows, I pull the
bar right under my bellybutton. Get a good stretch and a solid contrac-
tion of the lats on every rep. Remember, if you can’t feel them working,
they probably aren’t. Train as heavy as you can, but never hesitate to
cut the weight if you can’t feel the lats working. Good luck! OUT
CHECK
ment.com
eveloPpLE
Got a question for Dennis? E-mail it to him at editor@musculardevelopment.com muscuFlaOrd
RC O M TE
VERAG
E!
ST CO
and you could see it answered right here in MD! CONTE

www.fantamag.com
ERIK FANKHOUSER—NORTH AMERICAN CHAMPION
Erik “The House”

Fankhouser By Erik Fankhouser
What is your diet like in the off-season and Meal 5: 12 ounces ground turkey
what is your off-season training split like? Meal 6: Whey shake; 1 cup oats
I have tried it all in the past when it comes to off-season
eating. I remember after my first show, I made the rookie I will do this diet five days a week, because I work five
mistake of eating all I could get my hands on. I was eating days a week. On my days off, I give myself two cheat meals
pizza, ice cream, weight gainers...this approach only did one per day to eat whatever I want. I usually do my breakfast
thing: gain too much fat. After my second show, I took a dif- meal and my dinner and cheat meals, because I like to get up
ferent approach. I tried to eat as clean as I could and in early and make pancakes for the family. Also for dinner on
doing this, my off-season was more like a contest diet and I one of the days, I like to eat out with the family. The key to a
did not get the shock value of changing my diet up to a con- happy life is balance and a family who eats together stays
test diet. Doing this made my contest diet even harder, together. My off-season training split is very simple. I do two
because I felt like I had been dieting for a long time already. days on, one day off rotation. The way I break my body parts
So after my third show I found the right way to do my off- up is different. I am focusing on my chest and back, so I train
season. The way I do my off-season diet now is a little bit of them more often. Here is how the cookie crumbles...
both worlds. I pretty much eat whatever I want, but in limits. Day 1: chest Day 7: chest
I drink three shakes per day, two shakes being weight-gain Day 2: arms/abs Day 8: legs
shakes and one being just a whey shake with oats. For my Day 3: off Day 9: off
other three meals, I eat solid food, but I don’t have anything Day 4: back Day 10: back
written down. I just make sure I eat 10-16 ounces of meat or Day 5: shoulders Day 11: arms/abs
8-12 whole eggs, and with my first two solid meals, I make Day 6: off Day 12: off
sure I get carbs with them. Typical day looks like this: I just keep rotating it in the direction so after a day
Meal 1: 10 whole eggs and 1 cup oats, off, I either have chest or back, then I alternate arms,
Meal 2: Real Gains weight-gainer shake; 1 cup oats shoulders and legs in the mix for the second day in a
Meal 3: 12 ounces beef; one large sweet potato row. I really like doing this split. Try it and tell me what
Meal 4: Real Gains weight-gainer shake; 1 cup oats you think.

www.fantamag.com
I can only do strength training at the gym three
times a week; what is the best split for me to do and
what are the best exercises to do to maximize my
time in the gym?
Bro, three times a week, hitting the iron is tough, but it
can be done. You need to make these workouts count since
you don’t get as many as you should. Each and every rep
should be done to the fullest. Here is the split I would rec-
ommend:
Day 1: chest, shoulders and tri’s

Day 2: back, bi’s
Day 3: legs, abs
If you are going to do a workout like this one, I would
try to do the split spread out. Like Monday, Wednesday
and Friday as the days you train. One of the reasons for
this is if you do them three days straight, then you will
have too many days off in a row. If I could give you one
exercise for each muscle group to maximize your time at
the gym, I would tell you stick to the core exercises.
Bench, deadlifts, squats, skull-crushers and straight-bar
curls are your best bets.
House, you made some awesome gains to your

weak points this past year. What did you do differ-
ently, and what do you think the best leg-training
exercise is for the outer sweep?
One of the biggest things I did was I tried to feel the
muscle work instead of just throwing weight around. It is
great to lift heavy shit, but it is better to get a great pump
for lifting heavy shit. I focused on slowing my reps down
and doing more movements by feel, not by a set number of
reps or even sets. If I got into a workout and I was feeling
an exercise, I might just keep doing that exercise instead of
just stopping because I reached my 4 sets. I also started
during my contest prep doing a method of training where I
worked myself up to 1 working set to failure. I might do 3
sets of 10, adding weight to each set, then the last set just
go to failure and even throw in some forced reps or cheat
reps while working on the negative. I feel that one of the
biggest things I changed on my chest training was focusing
on pushing the weight back up with the chest, not the arms.
It took me awhile to get it, but I just thought of my chest
muscles as big rubber bands that stretched out on the neg-
ative and pulled together on the positive. Thinking like this
made me feel it in my chest more than ever before. Now to
the leg part of the question. The best damn exercise for the
outer sweep is close-stance leg press or close-stance Smith
squats, hands down. When I do the Smith squats with my
feet touching, my sweeps burn, bro. You can also hit differ-
ent parts of the quad by changing the foot position on the
leg extension.

www.fantamag.com
Eric Fankhouser—
North American Champion
O UT
CHECK
lardevelop ment.com
muscuFOR COMPLERETE
AGE!
T COV
CONTES
House Builders
This is one of my favorite, quick back workouts. Sometimes if I am in a jam and
need to get a fast one in, I do something like this. I call this workout the 3 of 10x10
back workout from hell. I set a bar up in a power rack and do three different exer-
cises straight for 10 sets of 10 reps. When I do back, I do the exercises in this
order. I do bent-over rows for 10 reps, then deadlifts with the same bar for 10 reps,
then 10 chins in the rack, then straight back to rows, deads and chins for 10 sets.
That is 300 reps without a break; talk about a pump and the feeling of wanting to
puke all at once…it doesn’t get any better than that, bro. You can do this with any
body part, but be warned, you might not make it all the way through.
Training Journal
Happy New Year! I wish everybody new muscle growth and striations from
head-to-toe during this New Year. January is game-on, bro. I can smell the Jan
Tana in the air as the start of the season is coming up soon. I am taking this sea-
son off from competing, but I am taking it more serious than ever. I am going to
pack on some more quality size in the areas I am lacking. I made some good steps
last year, but this year, I am going to start to jump. They say you got to crawl
before you walk, well I am done crawling and am on my feet, so I am go to step in
the right direction. I still am very new to bodybuilding and learn different things
each year.
This year, I learned to grow. I got some of the best people in my corner who
are going to help me this off-season, so all I got to say is let’s get it started. I took
a few weeks off from training so when I hit the gym this month, I am going to be
like a bat out of hell again. It has been very cool the last few days and when it
gets cold I want to eat more; my body must want to grow again. I will be hitting
up a ton of shows this year. I’ve got a schedule on my website of all the different
places I will be and all the guest spots I will be doing. If you see me, make sure
you say hello. I always like to put a name to a face. The Landlord, Andy B and I
have already started to think of more ideas for our show this year in September.
We got some good things lined up. I will let ya know the details as they get set in
stone. If I could give you some advice for this New Year, I would have to tell you
don’t ever go to bed mad at your wife or children; try to make things better before
the day is over. Because we only have a limited time so be as happy as you can,
because before you know it, it could all be gone.

www.fantamag.com
EVAN CENTOPANI By Evan Centopani
NATIONAL HERO
Do the pros really get skin rolling and fascia relief A DOOR OPENS
done on a regular basis or is that just for show? It The Olympia was great. This was the most
seems kind of sketchy. What’s your opinion? interesting show I’ve ever seen. During the top
I’ve gone for skin rolling and fascial relief and I can tell five awards, I was literally on the edge of my
you unequivocally that it works. It hurts like hell at the begin- seat the whole time. As a fan, and even more
ning, because you can feel it being pulled off the muscle— as a competitor, it was interesting to see how
which is the whole point, as it’s adhered— so be prepared for they were judged. I believe we were witness
some pain. But once it’s freed up, the pain diminishes. I feel to the end of an era. The door has been
it’s beneficial to letting the muscle volumize with blood. I did opened for all competitors. It’s no longer just
it a lot for legs last year and I believe it contributed signifi- about mass. They clearly rewarded the most
cantly to their improvement. The pumps I got were insane. complete package and that’s the best thing
For that particular type of massage, I recommend doing it that could have happened for this sport.
preworkout so you can take advantage of the pump.
TALL SIDE
Being on the tall side, I’ve been fortunate that I’m not lanky. I’m not exactly a mass monster like Quincy Taylor or
Paul Dillett, but I’ve never had problems putting on size. I think my genetics will allow me to hold 270-275 pounds
with the same clean lines and small waist. Usually, taller guys have a hard time with their legs but over the past cou-
ple of years, I’ve been able to bring them up. One day they might even be a strong point. Would I prefer to be a short-
er bodybuilder? Hmmm…it seems to me that most of the trophies are patterned after taller guys and I’ve always said
that the goal is to look like the trophy. If you could be a tall bodybuilder and fill out your extremities, you’d pretty
much be unbeatable. But that’s not to say that I don’t like the shorter bodybuilders— I have nothing but respect for
anybody that can take their bodies to the extreme. In fact, some of my favorites are on the short side.

www.fantamag.com
2009 ARNOLD…SHAPING
UP TO BE THE BEST EVER
The Arnold will be off the hook! It’s
gonna be better than this year’s Olympia.
Most of the same guys are gonna be in it
plus Victor, Branch and Kai— who had to
sit out the O due to injuries. Victor, Dexter,
Dennis, Phil, Kai, Branch, Toney? Are you
kidding me? I’d pay to see that battle!
Dexter Jackson
At this time, it’s unclear if Dexter will
defend. The majority opinion is probably
that he should sit it out, but I could see
him doing it. If he took the year off, it
would be to come in bigger but will that
really help him? Plus, with Phil making
improvements by leaps and bounds, maybe
the Arnold will favor Dexter, since it does-
n’t give Phil that much time after the
Olympia.
Victor Martinez
If Victor is 100 percent, I don’t see any
reason why he can’t win it. He’s a freak! It
won’t be a walk in the park, that’s for sure.
He’s beaten Dexter the last two meetings
by virtue of being a bigger version of Dex. I
believe he’ll beat Phil with his superior
structure. To me, Victor is a combination of EASY THERE, JARED
the best of both Dexter and Phil. A couple of months back, I said that in the off-season, I like being as fat
and happy as the next guy. But I also said that it’s not a 007 license to eat.
Phil Heath Don’t go up too heavy because you’ll need to lose a great deal of fat,
What a monster! So full and round, from which means dieting earlier and slower to come in shape. Plus you run the
head-to-toe— and the conditioning! He has risk of loose skin if you come down too fast. So if you start looking like a
a very dramatic look onstage. He grabs “before” candidate for those Jared Subway commercials, it might be time
your attention immediately. He keeps get- to pull in the reins there.
ting better and better. It’s scary!
BEST SHORT BODYBUILDERS
Kai Greene Danny Padilla-One of my all-time faves.
Based on last year’s showings, and the Franco Columbu-A legend!
little bit I know of him, he will be better Lee Labrada-Perfection!
than before. He won’t show up with the Shawn Ray-Awesome career and legacy.
same physique you saw last year. He will Lee Priest-Born to be a bodybuilder. I’ve seen pics of him as a teen and
be better and that’s a scary thought for the it’s obvious that this guy was put on this earth to do one thing.
competition. He’ll be right up there. Flex Lewis-Very impressive. So young and already holding his own
against veterans. He will be incredible—the next Lee Priest.
Branch Warren
Branch has a totally different physique www.nebula-fitness.com
from Victor, Dexter, Phil and Kai. He’s in I’m always on the lookout for new pieces
your face and there’s nothing you can do of equipment for the gym. Nebula makes
about it. It’ll be interesting to see where this awesome piece that hits the hams just
the judges place him in this lineup. right (1520 glute/ham reverse hyper— yeah,
it looks like a medieval torture device that
Toney Freeman belongs in a dungeon). I used one out in Jersey
He’s got size, shape— and when he’s and loved it to death. It gets my hams right up
on, conditioning. He could shake it up. where it ties in with the glutes. It’s nasty! I just
had to get it for my gym, so I talked to the guys
And if Jay does it…Holy Shit! It’s gonna at Nebula and they gave me a great deal (and
be crazy. I already know where I’ll be in on a 45-degree hyperextension apparatus).
March. They make unbelievable equipment. Scope it out!

www.fantamag.com
Evan Centopani—
National Hero
MONTANARI BROTHERS CHECK

The Montanari brothers (owners of the muscularde O UT
velopment.co
gym) are awesome! When I told them I want- FOR CO
CONTE M
ST COPLETE
m
VERAG
ed to bring in those new pieces of equipment, E!
they said no problem; they’d make the space. They even

offered to pay, but they’ve done so much I just couldn’t accept. These
guys never charged me for membership from day one. They go to my
shows and help me in every way imaginable. I even have my own key.
Thanks for the support and friendship.

www.fantamag.com
ThePROCreator By Hany Rambod
The 2008
Mr. Olympia
he biggest contest of the year is have been declared the rightful win- ance that condition with the much-
T now over. The dust has settled and

now everyone is analyzing the
show and beginning to speculate
ner, the stage was set for another pos-
sible upset. With Victor out due to his
knee injury earlier in the year, that
needed lower body mass, Gustavo can
be right back up in the top six again. As
far as why Gustavo’s legs have been
about next year’s Mr. Olympia. Before I challenge would have to come from smaller over the past couple seasons, I
get into how I saw this year’s Mr. O, I someone else. can’t say. I have spoken with him a few
have to give credit to promoter Robin Another popular topic all year long times and he has never mentioned any
Chang. For the past few years, there was the long-awaited Mr. Olympia type of injury. There could be any num-
have been numerous complaints about debut of Phil Heath, who had qualified ber of reasons. But at the end of the
how the weekend was run. Concerns for the big show in both 2006 and day, none of them matter. Badell needs
ranged from the host hotel, to the 2007, but had decided to wait until he to bring his legs back up to where they
shuttle buses, to how the actual event felt he was truly ready to stand next to were, and show the elite level of condi-
was structured. This year, Robin and the very best in the world on equal tioning he once had if he wants to
his crew had their system down pat footing. Another man surrounded by make his way back up the ranks.
and everything ran like a well-oiled hype and publicity was Dennis Wolf,
machine. There were plenty of luxury who had made a huge impression last 9. Mohammad El
buses and they all ran on time. year. Debates raged as to who was the Moussawi
Banners and ads for the event were all better new guy, Dennis or Phil, and Congratulations to Mohammad for
over town as well as inside the Orleans many couldn’t wait to see which one making the top 10 at his first Mr.
hotel and casino, the auditorium and would edge out the other. And of Olympia, which is a phenomenal
the expo center. In short, it was a first- course, we had Dexter Jackson, hot off achievement. I don’t think he looked
class production all around. his third Arnold Classic win earlier this quite as good here as he did earlier
This year’s Mr. Olympia was highly year, being talked about as Jay’s this season at the Iron Man where he
anticipated for many reasons. First of biggest threat. With both men having qualified, but he was close. With
all, it was the first time in 15 years that entirely different types of physiques, it Mohammad’s type of physique, his
Ronnie Coleman was not competing. was going to be very interesting to see condition needs to be spot-on if he
There was a weird sense among most what would happen when they finally wants to compare favorably with the
that something was missing, since we squared off. When it was all said and bigger guys. He is neither the biggest
are all so used to seeing Ronnie there. done, this was the top 10. nor the widest guy in the lineup, so he
It was a lot like watching the “Tonight needs to play to his strengths: symme-
Show” right after Johnny Carson 10. Gustavo Badell try and condition. Mohammad doesn’t
retired. But Ronnie had dominated the This was the lowest Gustavo has have any real weak points to speak of.
Mr. Olympia for nearly a decade. His placed since his Olympia debut in He simply needs more of everything
absence offered more possibilities in 2002, and a long way down from the and he needs to stay full. When his
terms of who could win. Second on top three he was in at the 2004 and type of physique comes in flat, it
most people’s minds was the question 2005 Mr. Olympias. He needs to bring appears to be one-dimensional and
of whether Jay Cutler would be able to his legs back up to their former size easily gets lost among the bigger com-
hold on to the title for another year. and fullness, while regaining the crisp petitors. Look for El Moussawi to add
After the big controversy last year in condition that made him a breakout some substantial size and continue his
which many felt Victor Martinez should star just a few years ago. If he can bal- steady rise to the top echelon.

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TheProCreator
8. Dennis James glutes and hamstrings. That area has very well be a formidable contender. I
First of all, props to Dennis for always been Melvin’s Achilles’ heel still feel Dennis has enormous poten-
totally revamping and streamlining his and unfortunately for him that type of tial. This year it struck me that he actu-
physique to better suit the newer judg- extreme conditioning is becoming ally reminds me of another German,
ing standards. When raw bulk was more common. Melvin does possess Gunter Schlierkamp. Wolf has better
being rewarded a few years ago, the some of the very best shape and sym- shape, but they share a similar struc-
Menace was competing at nearly 260 metry of anyone out there today, but it ture and stature. Both men are taller
pounds at only 5’8”. This year, he was makes it hard for him to be competi- and wider than the majority of top
around the 240-pound mark and his tive when he turns around and lacks pros. And lest you think I am putting
midsection was much smaller. Though detail that the other guys have. Of Wolf down by comparing him to
his proportions are much improved, I course, my boy ‘Ice Cube’ brought Gunter, keep in mind that Gunter was
still feel Dennis could come in crisper. down the house as always with a stel- one of only two men to ever beat
The biggest issue with Dennis seems lar posing routine. A lot of people Ronnie Coleman during his reign as
to be that he comes out initially look- don’t know that I worked with Melvin Mr. Olympia. Dennis is most like
ing full and hard, and gradually fades a few years ago when he was coming Gunter in that if he isn’t 100 percent
right in front of your eyes. I’m not sure up the pro ranks. on, he’s just not as impressive. He
if this is just a matter of not filling out I called him “Ice Cube” because he needs that perfect combination of full-
enough, but it was a real problem at had the same rebellious attitude and ness and dryness to truly be a threat.
the Europa. When he came out, puffy cheeks as the rapper turned Dennis was lacking in fullness this
Dennis looked like the clear-cut win- actor. So, congratulations to the time, and it took away that “wow fac-
ner. But as the prejudging wore on, he Marvelous One for rocking the house tor” his physique has when he’s fuller
flattened out and Toney Freeman over- with the best routine of the night by and the muscles really pop with each
took him for the win. Again, kudos to far. But I want to take this chance to pose. This was the first time Dennis
Dennis for making the changes he has challenge Melvin to step it up a notch ever worked with Chad Nicholls and it
so far to his physique. He’s one of the and bring something new and differ- usually does take time to figure out
nicest guys in the sport and he still ent to the Arnold Classic with his next how an individual will respond to dif-
has a couple good years left in him to posing routine. I know he can do it. I’ll ferent variables in training and nutri-
make his true mark. be in the first couple rows to cheer tion. I have no doubt that Dennis and
him on when he does. Chad will resolve the issues that
7. Silvio Samuel caused him to be flat and will move
The Matador was one of the best- 5. Toney Freeman forward. I still feel Dennis has all the
conditioned men in the show. The Toney’s conditioning has been off potential in the world and can be one
issue with him seems to be more of a and on over the past year, but the X- of the best in the world over the next
lack of deep muscle separation. Still, Man definitely finished this season off few years. If Dennis nails that combi-
he deserves credit for being able to on a high note with his best showing nation of fullness and condition the
achieve the type of condition he did ever. I still thought he was a little flat, way he needs to, he will be much bet-
without losing size. It’s obvious when but it’s just one of those things. I ter than Gunter ever was. An Olympia
looking at Silvio to see that he trains talked to his nutritionist, Dave win or two could certainly be in his
hard and heavy. Others in the sport Palumbo, and apparently Toney is future.
often rely on other factors, but Silvio is extremely carb-sensitive. But he still It needs to be said that striking this
old school and believes in training looked fantastic and you have to give balance is more difficult with younger
harder than the guy you want to beat. it up to the guy for being 42 years old physiques. When a competitor has
He slipped down a couple places from and at the top of his game. It was that “old man muscle” like Dexter
last year, but this was a tougher lineup. unfortunate that he had a bad hiccup does, all he needs to do is worry about
And truthfully, Silvio could have been at last year’s Olympia when he barely condition. The muscle sticks because
a couple places higher than seventh. made the top 15, but he more than it’s been seasoned so long, and flatten-
redeemed himself this time around. ing out is far less likely to happen. This
6. Melvin Anthony This was the best I have ever seen the could easily be the subject of a whole
Melvin looked very good, but the X-Man. All in all, I was very impressed other article. But without fullness,
game is changing and he needs to with Toney and I’m glad he got his Dennis Wolf lacks muscle separation,
change with it. In previous years, he condition issues straightened out. so he needs to get that back next time.
was one of the few men up there with Regardless, congratulations to Dennis
fantastic shape and symmetry among 4. Dennis Wolf for being fourth in the world. With a
mass monsters like Ronnie, Jay and We all saw pictures of the Big Bad couple tweaks and modifications, the
Ruhl. Now you have others in the top Wolf a few weeks out from the show Mr. Olympia title could be his.
five like Dexter and Phil who also have and were expecting a little more out of
that incredible shape and symmetry. him than what we got. Before last 3. Phil Heath
What they also have, particularly when year’s Mr. Olympia I said several times Saying this while being as unbiased
they turn around, are cross-striated that he was a dark horse who could as possible considering I am his coach,

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TheProCreator
I don’t think anybody would have com- tighter and was down to 248. His con- year to defend his title. I have all the
plained if The Gift had placed higher. dition was much better, but that only respect in the world for Dexter and I
Many people felt he should have been made the discrepancy in size between know there were many times he didn’t
second to Dexter, and there was even a his left and right legs more obvious. get the placing many felt he deserved.
contingent that thought he should have Jay needs to come back much bigger. So again, congratulations to him for
won the Mr. Olympia. Still, Heath He needs to focus on looking like Jay achieving his career goal of becoming
placed third at his Mr. Olympia debut Cutler, and not like Dexter or Phil. Both Mr. Olympia.
behind only Dexter Jackson and the men compete in the range of 230-235
reigning champion, Jay Cutler. This pounds, with smaller joints and better Next Year…The
show was a high point in Phil’s career, shape and symmetry. By trying to play Stage Is Set For A
and he was very emotional backstage their game and suck down to such a True Battle!
following both the judging and the light bodyweight, Cutler loses his I am sure Victor Martinez was kick-
finals. The Gift had a lot of fans out advantage of overwhelming size that ing himself for getting hurt and miss-
there cheering for him, and he was made him Mr. Olympia in the first ing this Olympia, as there’s a strong
thrilled to be there for them. If you place. Some thought Jay should have chance he could have that Sandow
were at the show, you saw how enthu- been closer to fourth or fifth place, but I trophy on his mantle right now. But
siastic he was to be on the Olympia won’t comment on that. The show is we need to see how that injured leg
stage at last. He had come full-circle over, and Jay was the runner-up. He of his is holding up before we make
from being “discovered” by his friend knows he needs to make dramatic any predictions. We’ll get a sneak
Jay Cutler just three years ago as an changes if he wants his title back next preview of what he has in store for
amateur competing locally in Colorado year. If his body is worn or tired out as Dexter at the Arnold Classic. With
to nearly beating his good friend for the many speculate, he may be better off him, Dexter and Phil, it will be very
Olympia title. It was literally a dream taking 2009 completely off. Personally, I interesting to see three of the most
come true for Phil, and as a true fan of think Jay will be fine in a year as long aesthetic physiques today battling it
the sport, he savored every moment he as he goes back to the drawing board. out. Another big question mark is Kai
was up there. Most people have no Hopefully he will figure out what he Greene, who many felt was set to
inkling of the trials and tribulations Phil needs to do to regain his best form. make a strong impression at the
faced getting ready for this show. His But whether he does or not, Jay Cutler Olympia before he was sidelined with
travel schedule had him back and forth is still a two-time Mr. Olympia. a hernia. He should also be compet-
to Europe several times, and he eventu- ing at the Arnold, so we’ll also get an
ally got very sick after a trip to New York 1. Dexter Jackson idea of what he could be bringing to
to meet with a sponsor. It was a very Congratulations to The Blade for Las Vegas. As of now, Phil Heath has-
stressful prep, to say the least. All winning the Mr. Olympia title. A lot of n’t decided whether or not he will be
things considered, the end result was people were very surprised to see doing the Arnold. We may decide he
beyond our expectations. He nailed it someone other than a “big guy” win. would be better off taking that time
for his first Mr. Olympia, and did a But the way I saw it, it was more like off to grow and improve so that the
great job of living up to the tremendous Jay lost than Dexter won. It was very package he brings to the 2009 Mr.
hype and expectations surrounding reminiscent of how Ronnie lost to Jay Olympia could very well be the one
him, which was no easy task. in 2006. Ronnie wasn’t at his best, so that wins the show. As I write this in
by default, Jay became the champion. mid-October, Heath is still making his
2. Jay Cutler It’s actually disappointing to see how appearances following the Mr.
Obviously, Jay was not at his best many times Mr. Olympia hasn’t been at Olympia and we haven’t had a
on Friday night. He told me he was his best in recent years at this event. chance to talk it all over yet.
around 260 pounds, and his condition As for Jay, he hasn’t been at his Whatever happens, the 2008 Mr. O is
was a bit off. The more he posed, the absolute best since he nearly beat now in the history books and 2009 is
more clear it became that nothing was Ronnie back in 2001. I don’t feel Dexter already gearing up to be an awe-
“popping” the way it should have. If I was as good here as he had been some competition.
had to guess, something might be when he won the Arnold Classic earlier
Note: My website is now up and running.
going wrong with his prep in the last this year. His condition was about 10-
Visit www.hanyrambod.com or www.fst-7.com
couple weeks. I saw him several times 20 percent off of that, especially in the for previous articles, news, an interactive
over the past year in his off-season glutes and hams. Jackson did come in forum, video clips, and member profiles and
when he actually looked better than he with more size, but wasn’t as impres- blogs. You’ll also find updates on my current
did here onstage. His body is some- sive overall. I’m not taking anything clients and who is preparing for upcoming con-
how deteriorating over the last couple away from Dexter, and this is just my tests. Free registration gives you full access to
all of it. Got a question for Hany you would like
weeks, for whatever reason. I know it’s personal opinion. I’m happy for Dexter
to see answered here? E-mail him at
tough for a physique athlete when he that he won, but the victory was some- HanyRambod@aol.com. Due to the high vol-
doesn’t have a second set of eyes to what anticlimactic. He wasn’t at his ume of e-mail he receives and limited editorial
keep him on track and dial him in. On best, and Jay definitely was nowhere space, only selected questions will be
the second night, Jay came in much near his best. Dexter will be back next answered and used.

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CHAD NICHOLLS
The Contest GURU
DENNIS WOLF
MY Post-Olympia Critique
D
ennis Wolf obviously is an
incredibly gifted athlete and is
genetically and potentially one
of the best athletes I have ever
seen, primarily due to the overall
height and structure he has been
blessed with. In my opinion, once
we fill Dennis out, he will be able to
win and keep the Olympia title as
long as he wants; I just feel he is
that good. There are very few ath-
letes as tall as Dennis who possess
not only the genetics, but the pro-
portions, muscle bellies and small
bone and joint structure that Dennis
has. Because of this, his potential is
unlimited, but the expectations
everyone has for him because they
know just how great Dennis can be
are even greater.
There are very few athletes I feel
you can actually say are legendary
in the sport or leave such an impact
on people as being “one of the
greatest”…Ronnie Coleman and
Flex Wheeler, to name a few.
However, I really feel Dennis Wolf
will end up in this group. Is Dennis
going to be the biggest athlete of all
time? No, and is he structurally the
very best to ever step foot onstage?
Maybe not the best, but one of
them. What Dennis possesses is the
gift of being able to reach the top of
each category; he has the possibility

to be one of the best-conditioned,
best-structured, most symmetrical
and most completely-muscled ath-
letes— and when he puts all these
attributes together at once, it will
put him in the history books as one
of the greatest of all time.
In terms of comments I heard

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CHAD NICHOLLS—THE CONTEST GURU
during and immediately after the because I had an image in my mind touch more size. Now that we have
show, I was surprised and disap- of Dennis’ physique and where I an entire year that includes a full
pointed in people. Instead of look- thought we could bring it for this off-season together to make more
ing at the improvements we made point in his career and for this par- improvements, such an increase in
from last year to this year (overall ticular show and that is what we size and fullness is a more feasible
fantastic conditioning, detail and accomplished. As well, only working goal, while still improving upon
separation, while adding a few with him since March of 2008 and Dennis’ overall conditioning and
more pounds, but still maintaining the Olympia being our first show intricate detail. One way I explained
his small waistline), some were dis- together, I felt we accomplished this to people is that if Dennis
appointed in the fact that he didn’t quite a bit in a short period of time would have had this year’s condi-
show up onstage with 30 more and I learned a lot about his tioning in 2007, he would have also
pounds. For Dennis the name of the physique. There is still more for us been about 20 pounds lighter to
game is going to be gradual gains… to work on and improve upon. achieve that type of conditioning
not just throwing on weight for the We enhanced his conditioning by (2007) and when you think of it in
sake of saying he’s BIG. Anyone can about 25 pecent in comparison to those terms, his improvements at
do that, but very few with his height 2007 and when you look at that in the 2008 Mr. Olympia were sizable.
and structure can properly fill out conjunction with the amount of size In 2009 (and after another year of
and present themselves in the way he maintained while bettering his solid training and dieting together)
Dennis can. In actuality, I have conditioning (he was maybe 5 you will see some major differ-
never seen people have higher ences. I now know his body and
expectations for an athlete than I
have seen them have for Dennis
Though he looked how it works, so I already have his
2009 Olympia game plan in my
Wolf. Though he looked incredible
onstage this year, everyone was
incredible onstage thoughts. I had a lot of questions
going into the 2008 Olympia as to
looking for him to be the arrival of this year, everyone how Dennis would respond and
the end-all, be-all most ultimate what would or wouldn’t work for
bodybuilder of all time. And while, was looking for him him and now that we have one
yes, he does have that potential, for
him to reach it during a single off- to be the arrival of show under our belt, I have the
answers I was looking for so we can
season is a completely unrealistic
expectation. This seems like the
the end-all, be-all repeat what worked, eliminate what
didn’t work and change what needs
main thing that will be looming
over his head throughout his career
most ultimate body- to be changed in order to make our
impact.
until he hits it.
Another situation Dennis is
builder of all time. As Dennis’ nutritionist, one of
my jobs is to learn the questions
encountering is the fact that he has pounds heavier than last year), it is that need to be answered in terms
the potential to not only be the best, hard for many to actually notice the of his contest prep. The first show
but to be the actual “cartoon charac- great amount of improvement he that a nutritionist and athlete work
ter”…his build and physique have made until they take a photo from together is always a learning experi-
such cartoonish features that in 2007 and compare it to the 2008 ence and I can tell you during this
order to actually fill out his photos— then the improvements learning experience, I found the
physique to fit that actual superhu- are more than apparent and this is answers to all the questions I was
man picture, it is going to take a bit where many people’s expectations looking for and with this in mind for
of time to achieve the look everyone were let down. I think people 2009, I’ll be able to put those
is expecting from him. expected Dennis to not only be in answers to good use.
Back to the 2008 Olympia and his 25 percent better conditioning, but Remember, Dennis is not only a
performance: was I satisfied with they expected him to be 25 pounds gifted athlete, but a young athlete;
Dennis’ performance and overall bigger in addition to that condition- he’s got a lot of good years ahead
package? I guess I can answer both ing. That would have been an unbe- of him and plenty of time to get
yes and no to this question. In actu- lievable accomplishment had that where he needs to be. We aren’t
ality, I should say, “Yes, I was happy been the end result and he would making excuses, but we are just
with the package that Dennis dis- definitely be Mr. Olympia if this had being realistic in what we can
played, but no, I wasn’t satisfied 100 been the case. It’s a “catch 22” situ- achieve on a seasonal basis in
percent.” No matter how good any ation; at that point in time, it was terms of gains and improvements
of my athletes look, I always know not possible to achieve both the and if it takes a bit of time to get
we can bring something better to conditioning and increase in size there, then so be it. One thing I can
the stage the next time. So in reali- and fullness, so for this year, I was promise is that when Dennis does
ty, I can say that I was happy with extremely happy with the increase fill out and reaches his peak…he
what we brought to the stage in conditioning while adding a will be Mr. Olympia!

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CHARLES GLASS
Trainer of
of Champions
Champions
THE BODYBUILDING
2008 Mr. Olympia: The Right Man Won!
From where I was sitting, dead center in the second row,
Dexter Jackson was the solid choice for first place. After
that, I didn’t completely agree with how the placings turned
out. Here’s what my top five would have looked like:
Dexter
Phil
Wolf or Toney (so close you
could have flipped a coin)
Jay
Melvin or Silvio
Heath— The Man To Watch

When Dexter and Phil
Heath were compared in
the quarter-turns, Dexter’s
overall shape and struc-
ture was superior. But
when the two posed, I
thought Phil killed Dexter
from the back and on sev-
eral body parts. If Phil
improves again next year,
I doubt Dexter will be able
to hold him off. Heath
needs to work on being
able to hold his condition
now that they seem to be
settled into this two-day
format for the show, too. I
think he was too worried
about being as full as pos-
sible and lost sharpness
from Friday to Saturday.
Next Year’s Victor?

The question on everyone’s mind once Dexter won was

would he be able to defend his title successfully next year
against Victor? When Victor is at his best, it would be very
tough for Dexter to beat him. Victor has a wonderful struc-
ture and shape, with the same small joints as Dexter, but
with more height and overall mass. As long as Martinez
keeps his waistline tight, it’s going to be an uphill battle for
Dexter next year.

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Charles Glass—Trainer of Champs
someday himself. Not only is he a master at the posing routine,
but he’s one of the best of all time at his mandatory poses and
transitions. He never hits any pose straight on— always a little
twist to accentuate his strengths and hide any weaknesses.
My only critique was that he was not as sharp as he could
have been, and not nearly as sharp as he had been a couple
weeks before when he won the Atlantic City show.
My client Silvio had made phenomenal improvements. As
far as condition, he was probably the best in the show.
Everything was crisp and clear, and he was the only one who
actually looked better on Saturday. If he had known how to
show off his physique better, I think he would have been as
high as second or third place. That might sound crazy, but hear
me out. The way he put his elbows so far forward when hitting
his back shots made him look narrow. He hits his side chest all
wrong. In his side poses, Silvio sticks his leg out and appears
even shorter than he already is. I was practically tearing my
hair out watching him up there and seeing how he was blow-
ing it with his amateur posing and presentation skills. The
funny thing is, both Flex
Wheeler and Shawn Ray had
offered to help work with him
on his posing. Instead, Silvio
chose to work with Bob
Cicherillo. Chick is a heck of a
nice guy and a decent body-
builder, but he was never
known as a master poser. I am
definitely going to make sure
Silvio improves on this for next
season. It’s insane to have a
physique that’s so phenomenal
and not display it properly.
Dennis James is well on
his way to being in the top five
again. Playing the size game
ruined his physique for a few
years, but now he has seen the
error of his ways and trimmed
The Rest Of The Top Men down to a much more stream-
I am sure Jay Cutler will be back next year trying to get his lined, aesthetic look.
title back, but I don’t know if he can pull it off again. His right Mohammad El Moussawi
arm and leg are smaller than the left. It’s been this way for a (not shown) made a very
couple years now and shows no signs of getting any better. His respectable Olympia debut in
lower back was soft and had folds of loose skin. And Jay’s waist ninth place. His conditioning
looked wider and thicker than ever, with the obliques hanging was among the best onstage,
over his trunks. Jay works very hard and is a true gentleman, and his arms are pretty amaz-
but I have to wonder if his body is simply starting to show the ing. A little more separation in
strain of all the years of training and competing. the quads, and some more
Dennis Wolf’s condition was there, but he appeared small- mass in the back and chest
er and lacked the “wow factor” he had in 2007. Whatever and I can see him moving up.
went wrong, he’s still a young guy and has time to get it right. Finally, rounding out the
Toney Freeman was very impressive with his conditioning top 10 we have former top-
and his excellent presentation. The man poses very well. The three man Gustavo Badell.
only issue with Toney is that even at 6’2” and 280 pounds Why his legs have come down
shredded, he still needs more mass. Next to Wolf, he looked so much in size I have no idea,
much smaller. but until he brings them back
I have known Melvin forever, since he was just a kid hang- to what they were I’m afraid
ing around the pros at Gold’s Gym dreaming of being one he might just keep moving

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Charles Glass—Trainer of Champs
down the ranks. He also needs to bring his chest up a little. ing, and I have my egg whites and oatmeal. It takes me
Gustavo has a huge ribcage and his waist is on the wider side, about 45 minutes to drive from where I live to Gold’s in
so more beef in the chest will help improve his taper. Venice where I meet my first client and train with him at 4.
You probably live a lot closer to your gym than I do, but I
I am 17 years old and I was told that I should train on don’t see why you can’t go to bed a little earlier and wake
a powerlifting type of routine at least until I can bench up a little earlier. Is there some reason you have to stay up
press 300 pounds and squat and deadlift 400 pounds. At until a certain time, or is that just the schedule you choose
that point, it’s supposed to be OK to move on toward to follow? These are all things to consider. One way you can
more of a bodybuilding routine. My goals are to win a save time is by cooking your food before you go to bed so
bodybuilding contest before I am 20. I have been training that all you have to do when you wake up is microwave it
for a year now doing mainly 1-3 reps on those three exer- and eat. If you want to train pretty soon after waking up, you
cises, and I’m still not very close to hitting those num- could make “protein pancakes” like I do sometimes. You mix
bers. I worry that I won’t even get to start training like a protein powder into whole-wheat pancake mix so that they
bodybuilder while I’m still a teenager. Should I stick with are complete meals. If you have even less time, a whey pro-
what I’m doing? tein shake and an apple would give you the amino acids and
I like the three powerlifts and do think they are a great way glycogen you needed for energy to train. There are a lot of
for beginners to build a solid foundation. Between just those ways to make this work if you just try being a bit more cre-
three compound movements, you hit all the major muscle ative and stop with that stubborn mindset that says, “I have
groups. At the same time, I don’t think you need to stick with to get up at this time and there is no way I can eat before I
them until you reach some random numbers decreed to you by go to the gym.” Instead of dwelling on problems and using
this person you talked to. What if you were just really bad on one them as excuses, look for solutions!
of those lifts, and it took you four or five years to reach that num-
ber? Would that mean you were doomed to wait it out and I’m just writing because I can’t seem to get my
couldn’t incorporate any other exercises? That’s totally ridiculous. abs to show. I have tried EVERYTHING. Ketogenic
Not only do I think you can begin mixing in other movements, I diet, circuit training, carb cycling, HIT cardio, low-
also feel you should increase the number of repetitions. Very low intensity cardio. Nothing seems to work. I certainly
reps will help you build strength, because they work the central keep my waist trim, I’m only a 31 and a half-inch
nervous system hard, but they don’t stimulate much muscle waist at 6’1”, 193 pounds. My stomach is flat and the
growth. For that, you need to keep the muscle under tension rest of my body looks pretty good. But no full six-
longer, and that means your reps need to come up to 8-12. pack! I don’t know what I’m doing wrong or if maybe
You can go heavier at time, but anything lower than 5-6 reps there’s something genetically wrong with me.
is just not going to be very effective at helping you gain muscle PLEASE help me out.
mass. Keep the powerlifts, but you should also add in some Assuming your body fat is low, which it sounds like it
other great basics like chin-ups, barbell rows, military presses, is, I think it’s safe to say your problem is a lack of actual
weighted dips, incline dumbbell presses, barbell curls, skull- development in the abdominals. Ironically, almost every-
crushers and lying leg curls. Don’t do all these on one day! one else has the opposite situation— adequate develop-
Separate your workouts so that maybe you could do chest, back ment of the muscles that can’t be seen due to an obscur-
and shoulders one day, take a day off, then do arms and legs, ing layer of body fat. You did not mention anything about
and have another day off. You are still too young and at too low what you do for abs, or if you even train them at all. What
of an experience level to get any more isolated than that. But I would suggest is to work them three times a week. I
you are ready to expand your training repertoire beyond just would do 3 sets of 15-20 reps of hanging leg raises. If you
three exercises. aren’t strong enough to do them with straight legs, go
ahead and bend your knees.
All of the supplement and nutrition articles that I It’s important to get the feet or knees up as high as pos-
read have plans that revolve around people who train sible, and to keep the movement slow and controlled
in the late afternoon or early evening. I get up at 3:15 rather than a spastic kicking motion. After those I would
in the morning to train before work. I think I read do 3 sets of machine crunches with a weight that limits
somewhere that you get up super early, too. I would- you to failing somewhere between 15-20 reps. Get a full
n’t have the energy to train after work and commut- range of motion and be sure that your arms aren’t pulling
ing (2 hours each way). That plus the fact that I go to and doing the work that your abs need. Finally, I would hit
the gym to train, not for a social hour, and nothing those abs with 3 sets of kneeling cable crunches with a
pisses me off more than people hanging around a rope attachment. Shoot for 15-20 reps again, being certain
machine or bench that I need and people are using it you get a stretch and a contraction on each rep. Don’t be
but not really using it, if you know what I mean. tempted to train abs every day, because they are a mus-
There is no way I can get a solid meal in before I cle and do need time to recover and grow. Within a few
train. I do need some sleep, plus I think it would just weeks, you should definitely start seeing a difference,
be a big waste of food. What would you recommend? and within a year, I bet you will finally see those nice
You say that there is no way to get a solid meal in before clear blocks on your midsection that you have been
you train. Why is that, exactly? I wake up at 2 in the morn- missing all this time.

www.fantamag.com
hotshoppe
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lastword By John Romano
HAPPY NEW YEAR…

NO MATTER WHAT!
2008 fuck’n sucked. I feel like the and saw the Dow tumble another few and remarkably they sparkled, telling
lone survivor of plane crash, and not hundred points. You need sonar to me she was happy and full of life!
by much. The economy is killing find anything left in my 401K. My Instantly those remarks I had conjured
me…my townhouse is worth far less attorney called and said that the for- up a second ago turned to admiration.
than I paid for it; two investment bearance plan he tried to work out How could anyone walk around look-
properties are in foreclosure; stocks with the lender on my investment ing happy with a face like that?
are way down; and my son thinks I property was turned down, but his bill Walking out of the store with my
have a bush growing out back that was due…and my son came home four bags of $140 worth of groceries, I
flowers $100s. My ex-wife is finally from guitar lessons complaining thought: “You better count your bless-
gone. Except for the tens of thou- about the fact that he “needs” a ings, motherfucker. It ain’t all that bad.”
sands it cost to get rid of her, that’s Gibson Les Paul. Grrrrrrr…since eat- Victor, Branch and Kai will be all
good for me, but she abandoned our ing out was out of the question, I healed up and in the Arnold 18 weeks
son, leaving me a single dad. It’s went to the grocery store. from today. Those I know who died are
worth the strain but inspiration is at a Everything I picked up was more still dead, but most of them lived a
premium…no time to do anything expensive than last week. “I wish I still good life and every one of them is
with it. My workload is heavier than lived in Mexico,” I grumbled. Up and fondly remembered. Dexter did win an
it’s ever been and I’m being pulled in down the aisles, I was complaining Olympia after starting life as a ban-
more directions than I have limbs. The under my breath, putting items down tamweight, and Toney Freeman had an
only reason I go to the gym anymore that I just couldn’t fathom spending amazing year. Most of all, my son and
is to thrash out my frustration. And if that kind of money on. Six bucks for I are healthy, our faces are intact and
you’ve seen me lately you know I’ve that little bag of almonds? Are you nothing is holding us back.There is
been pretty frustrated. fucking kidding me? It was that, on top even a new woman in our lives now
It was hard enough to get through of the lawyer, on top of the property I who is bringing us nothing but love
the suicide this year of Shelley Beattie. would probably lose, on top of my and joy and hope of a great tomorrow.
But on top of that, we also got to deal 401K, on top of my kid who needs a My 401K will go back up by the time I
with the murder/suicide of Amanda $4,000 guitar, on top of my impending need it, and if the bank wants that stu-
Savell, who was killed by that dirtbag, deadlines…FUUUUUCK!!! I felt like pid condo back they can have it. As
Dave Jacobs, and another one from going home, drinking a bottle of tequi- long as I’m in one piece, I have noth-
Dr. Bruce Nadler and his wife. A slew la, and making out with a Glock. ing to complain about.
of others also bit the dust, including, Then in the freezer aisle I came up This morning I wrapped my hands
but not limited to: Eric Fromm, Steve behind a rather large woman. My dour around the chalk-caked knurl of an
Stone, Pinnacle founder Mel Rich and attitude immediately had me bring to Olympic bar and pulled and excruciat-
of course, Ben Weider. There were ill- mind several insulting comments that I ing set of deadlifts off the floor. I
ness and injuries that sidelined sever- would of course keep to myself. As I squatted down in front of the bar
al top pros this year and put a distinct passed her, I caught a glimpse of her when I was done an watched a drop of
asterisk next to this year’s Olympia: face. She had obviously survived sweat hit the bar that dripped off my
we knew Ronnie Coleman would be some sort of horrific accident. Her nose. I looked up and into the mirror.
missing for the first time in over a ears, the end of her nose and most of The guy looking back wasn’t thrashing
decade, but also out were Branch her lips were burned off and the rest out his frustrations anymore. He was
Warren, Kai Greene and of course, of her face looked like it was spackled throwing down again an that’s the best
Victor Martinez— the guy who would on with a putty knife and it was melt- feeling in the world. No matter what
have won. ing. Through two mangled things that happens, 2009 is going to be a very
Yesterday I was watching the news used to be eyelids I could see her eyes good year!

www.fantamag.com
We hope you’ve enjoyed this issue
of Muscular Development magazine!
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You’ll love our website…
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THE WO

TRAINING NUTRITION & PERFORMANCE

HEALTH & PERFORMANCE

MD 22 www.musculardevelopment.com January 2009

MD’S INSIDE STACK

28 MD www.musculardevelopment.com January 2009

bodybuilding now that con- Circulation Consultants

January 2009 www.musculardevelopment.com MD 29

Huge Fan Cutler’s Last Stand?

More Evan! The Best Man Won

30 MD www.musculardevelopment.com January 2009

Fitness Model, Arizona

38 MD www.musculardevelopment.com January 2009

January 2009 www.musculardevelopment.com MD 39

IFBB Figure athlete, Holland

40 MD www.musculardevelopment.com January 2009

January 2009 www.musculardevelopment.com MD 41

Team MD brings you more industry sightings from the

Joe and Ben Weider backstage

46 MD www.musculardevelopment.com January 2009

48 MD www.musculardevelopment.com January 2009

50 MD www.musculardevelopment.com January 2009

500-WORD SUBMISSION FROM

56 MD www.musculardevelopment.com January 2009

January 2009 www.musculardevelopment.com MD 57

58 MD www.musculardevelopment.com January 2009

Steve was my close personal friend of backstage. Steve’s compassion in regard

60 MD www.musculardevelopment.com January 2009

62 MD www.musculardevelopment.com January 2009

68 MD www.musculardevelopment.com January 2009

January 2009 www.musculardevelopment.com MD 69

70 MD www.musculardevelopment.com January 2009

James Flex Lewis

78 MD www.musculardevelopment.com January 2009

James has a very symmetrical, proportionate

January 2009 www.musculardevelopment.com

80 MD www.musculardevelopment.com January 2009

REAR LAT SPREAD

ABS & THIGH

James has a good amount of muscle for his frame, but

FRONT LAT SPREAD

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part of the Metabolic Syndrome— a terone that is absorbed by the intestinal

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cialization rights). Additionally, So if the use of an IGF-1 product

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Brown Fat May Be

166 MD www.musculardevelopment.com January 2009