Iron Man - USA 3 2007

SPECIAL OVER-40 BODYBUILDING ISSUE—PRIME-TIME MUSCLE
R
™
O V E
40
BODYBUILDING
™
Rachel McLish Clark Bartram
How They Do It!

•Anti-aging Supplements
•Training Tactics
•Motivation
Research Report:
Growth Hormone Lee Apperson, 48
Jennifer Micheli, 43
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MARCH 2007
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www.ironmanmagazine.com \ APRIL 2006 261

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150 DECEMBER 2009 \ www.ironmanmagazine.com

March 2007 Vol. 66, No. 3
Prime-Time
Physiques,
page 138
We Know Training ™
FEATURES
FEATURES
64 TRAIN, EAT, GROW 89
Supercompensation, rep-range manipulation and muscle-
building elation. Our TEG men refine the P/RR/S program.
94 GROWTH HORMONE MUSCLE ZONE

Jerry Brainum explores the GH/exercise connection for
more muscle, fat loss and anti-aging effects.
122 A BODYBUILDER IS BORN 20

Ron Harris explains how thick skin can benefit the body-
builder (and it has nothing to do with being shredded).
138 PRIME-TIME PHYSIQUES

How do older iron enthusiasts—like Dave Fisher and
beautiful Rachel McLish—keep the ravages of aging at
bay? Here are their answers. SPECIAL OVER-40 BODYBUILDING ISSUE—PRIME-TIME MUSCLE
156 FROZEN IN TIME OVER

™
Jerry Brainum interviews Bill Grant, 40

BODYBUILDING
a legendary bodybuilder whose
60-year-old physique is still contest Rachel McLish Clark Bartram
How They Do It!

ready. •Anti-aging Supplements
•Training Tactics
•Motivation
Research Report:
Growth Hormone Lee Apperson, 48
170 THE RENAISSANCE Increase Yours Naturally

PLUS:
•Get Your Swagger Back!
Jennifer Micheli, 43
$5.98
MARCH 2007
$7.98 in Canada
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•IRON MAN Pro/Arnold Classic Preview Please display until 3/6/07
Get Your How muscular model Clark Bartram C1_MAR2007_F.indd 1
Lee Apperson, Jennifer

12/27/06 3:24:10 PM
Swagger stays at the top of his game—and Micheli, Rachel McLish

Back, the fitness world—at 43. and Clark Bartram
appear on this month’s
page 200
182 HEAVY DUTY cover. Photos by Michael
Neveux
John LIttle explains why muscle
growth is slow and what you can do about it.
200 GET YOUR SWAGGER BACK

Champion bodybuilder and life coach Skip La Cour gives
you eight steps to reclaiming your confidence and power.
Bill Grant,
Age 60, 224 DHEA
page 156 It’s the only pro-hormone left on the market, but does it
really help increase testosterone? Jerry Brainum has the
research and answers.
238 PRIMING THE ANABOLIC

ENVIRONMENT
From the Bodybuilding.com archives, David Robson’s
insights on setting the stage for more muscle.
262 PRO SEASON PREVIEW

Lonnie Teper looks at the pro-season opening series.
280 HARDBODY
Brenda Kelly shows what weight training can do. Wow!
Growth Hormone
Muscle Zone,
page 94 296 ONLY THE STRONG SHALL SURVIVE
Bill Starr on building midback muscle and might.

DEPARTMENTS
34 TRAIN TO GAIN
Best rest for older bodybuilders. Plus, Sportsmedicine
scribe Joe Horrigan looks at T-bar rows.
48 SMART TRAINING
Coach Charles Poliquin discusses fast training for a
growth hormone surge (but try not to purge).
Pro Season 54 EAT TO GROW

Preview, Glutamine re-emerges, the Journal of Dumbass Nutri-
page 262 tion and creatine plus beta-alanine for muscle-building
firepower.
80 CRITICAL MASS
Steve Holman’s 3D arm assault. Plus, family vacation
pictures.
Critical Mass,
page 80 84 NATURALLY HUGE
John Hansen checks in with Murrell Hall, a competitive
bodybuilder in his mid-60s. Check out those abs! His
diet and training routine are here too.
246 BODYBUILDING PHARMACOLOGY

Jerry Brainum pumps you up with research on arginine,
Train to Gain, growth hormone and nitric oxide supplements.
page 34
250 MUSCLE “IN” SITES
Eric Broser’s Web reviews of fitness queens and body-
building kings—as in King Kamali—and the ever-popular
Net Results Q&A.
256 NEWS & VIEWS

Lonnie Teper’s got all the scoops from the world of
competitive bodybuilding.
272 PUMP & CIRCUMSTANCE

Ruth Silverman’s year in review of the ladies’ who know
how to flex, flip and finesse their physiques.
DHEA, Pump & Circumstance, 308 MIND/BODY CONNECTION

Randall Strossen, Ph.D., explains why training is good-
page 224 page 272
mood food, and Dave Draper has more Bomber Q&As.
320 READERS WRITE

Muscle-science salute, Deckard does it and more Ra-
chel raves.
In the next IRON MAN

Next month we’ve got an interview with Chad Mar-
tin, the ’06 Jr. USA winner, who reveals the hard-
core leg-training strategy that’s helping him pack
on super size. Plus, motivation man Pete Siegel
reveals how to ignite a mind/muscle explosion by
pushing your belief threshold into the champ zone.
We’ll also have another Bodybuilding.com feature
to help you grow as well as lots of new info on
Power/Rep Range/Shock, X Reps and 3D muscle
building. Watch for the always awesome April IRON
MAN on newsstands the first week of March.
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John Balik’s
Founders
Publisher’s Letter 1936-1986:
Peary & Mabel Rader
Publisher/Editorial Director: John Balik
Associate Publisher: Warren Wanderer
Design Director: Michael Neveux
Time to Train Editor in Chief: Stephen Holman

Art Director: T. S. Bratcher
Senior Editor: Ruth Silverman
Editor at Large: Lonnie Teper
Articles Editors: L.A. Perry, Caryne Brown
The year 2007 is rushing toward me at an Assistant Art Director: Aldrich Bonifacio
Designer: Emerson Miranda
unbelievable rate as I write this. Everyone
IRON MAN Staff:
laments the passing of time and experi- Vuthy Keo, Mervin Petralba,
ences the illusion that it goes more quickly R. Anthony Toscano
as we get older. Possibly, it appears to move Contributing Authors:
Jerry Brainum, Eric Broser, David Chapman,
faster simply because we understand the Teagan Clive, Lorenzo Cornacchia, Daniel Curtis,
ramifications of time more completely. The Dave Draper, Michael Gündill, Rosemary Hallum,
Ph.D., John Hansen, Ron Harris, Ori Hofmekler,
saying that time flies when you’re having Rod Labbe, Skip La Cour, Jack LaLanne, Butch
fun makes flying time a good thing, as if Lebowitz, John Little, Stuart McRobert, Gene
we needed a way to make time pass faster. Mozée, Charles Poliquin, Larry Scott, Jim
Shiebler, Roger Schwab, Pete Siegel, C.S. Sloan,
Whether you work out for an hour or you Bill Starr, Bradley Steiner, Eric Sternlicht, Ph.D.,
just think about working out for an hour, Randall Strossen, Ph.D., Richard Winett, Ph.D.,
and David Young
the hour is gone. The former (action) cre-
ates the feeling of accomplishment; the latter (inaction) creates the Contributing Artists:
Steve Cepello, Larry Eklund, Ron Dunn,
feeling of failure or regret. I’m stating the obvious, but the obvious is Jake Jones
sometimes the most difficult thing to keep in focus. Contributing Photographers:
This issue celebrates longevity and bodybuilding’s place in helping Jim Amentler, Ron Avidan, Reg Bradford, Jimmy
Caruso, Bill Dobbins, Jerry Fredrick, Irvin Gelb,
you remain strong and healthy for as long as possible. The knowl- Isaac Hinds, Dave Liberman, J.M. Manion, Gene
edgeable application of bodybuilding, nutrition and supplementa- Mozée, Mitsuru Okabe, Rob Sims, Leo Stern
tion principles, along with some cardio and stretching, will give you Director of Marketing:
the tools to extract the most from your genetics. Peary and Mabel Helen Yu, 1-800-570-IRON, ext. 1
Accounting: Dolores Waterman
Rader began publishing Iron Man as what they called a self-improve- Subscriptions Manager:
ment manual. Its focus has always been on helping people reach Sonia Melendez, 1-800-570-IRON, ext. 2
their goals. The magic of bodybuilding is that it applies to every E-mail: soniazm@aol.com
body—male or female. It is a universal tool that can be adapted to Advertising Director: Warren Wanderer
1-800-570-IRON, ext. 1
the strongest or the weakest, to teenagers or to the geriatric. It does (518) 743-1696; FAX: (518) 743-1697
the same thing for every body—it makes the individual stronger by Advertising Coordinator:
stimulating muscle growth. Jonathan Lawson, (805) 385-3500, ext. 320
Our mantra is, “We know training,” but training encompasses Newsstand Consultant:
Angelo Gandino, (516) 796-9848
much more than just the workout. Nutrition, supplementation and
the inspiration to keep on training and eating right all play a part. We reserve the right to reject any advertising at our
discretion without explanation. All manuscripts, art
Still, the workout is the cornerstone. Without anaerobic work, there or other submissions must be accompanied by a self-
is no real strength and muscle gain. Without the workout, perfect addressed, stamped envelope. Send submissions to
IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033.
nutrition and supplementation become just a part of a pipe dream. We are not responsible for unsolicited material.
From the beginning of time man has searched for the fountain of Writers and photographers should send for our
Guidelines outlining specifications for submissions.
youth, and training is as close as we’re going to get. IRON MAN is an open forum. We also reserve the
There it is, a simple truth—no magic. The magic is in the doing, right to edit any letter or manuscript as we see
fit, and photos submitted have an implied waiver
and this issue spotlights a number of people who do it well. From of copyright. Please consult a physician before
Bill Grant, age 60, to Skip La Cour in his early 40s, to Rachel McLish, beginning any diet or exercise program. Use the
information published in IRON MAN at your own
who is, as she puts it, “waaay over 40,” these people have lived the risk.
bodybuilding lifestyle for most of their lives, and the results speak for
IRON MAN Internet Addresses:
themselves. Their tips, philosophies and photos should motivate you Web Site: www.ironmanmagazine.com
to hit the gym. John Balik, Publisher: ironleader@aol.com
Steve Holman, Editor in Chief: ironchief@aol.com
If you have comments about this issue, past issues or bodybuild- Ruth Silverman, Senior Editor: ironwman@aol.com
ing in general, write to me at ironleader@aol.com. IM T.S. Bratcher, Art Director: ironartz@aol.com
Helen Yu, Director of Marketing: irongrrrl@aol.com
Jonathan Lawson, Ad Coordinator: ironjdl@aol.com
Sonia Melendez, Subscriptions: soniazm@aol.com
32 MARCH 2007 \ www.ironmanmagazine.com
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SIZE MATTERS, SO…
Victor Martinez
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FOCUS
Contractions, Distractions, Reactions

We all have things going on in our lives that can take grief and stress for at least as long as you’re in the gym.
a tremendous toll on our training. Relationships, for ex- Your problems won’t go away, but that doesn’t mean you
ample, can be a major source of stress. Have you ever can’t leave them outside the gym walls for an hour or two
had a big blowup with your significant other right before a while you work out. It’s not easy, I know. But because
workout and proceeded to have a truly horrible workout? we all live in the real world, we all have to deal with real
Let’s see those hands. Wow, that’s pretty much all of us! problems. What do you do? You keep moving. You keep
Problems with your job, finances or business can domi- living. And if you can manage to keep training hard, that’s
nate your thoughts and make it nearly impossible to stay one good thing that nobody or nothing can take away
focused on moving the iron and squeezing your muscles. from you.
Speaking of domination, we could all learn a lesson —Ron Harris
from the Dominican Dominator, Victor Martinez. Just three RonHarrisMuscle.com
weeks before the ’06 Mr. Olympia,
his mother died of cancer. Could you
think of any bigger excuse to lose
your concentration and drive to train
Darrem Charles
hard? But Victor, true warrior that he knows what it’s like
is, continued. “I’m like a freight train; to train and compete
ain’t nothin’ gonna get in my way,” he under duress.
told me days before the big show. “I’ll
mourn after the contest is over. Mom
always wanted me to do my best in
the sport.” And that’s exactly what
Martinez did, showing up in his best
condition ever and pushing Jay and
Ronnie hard before landing in third
place behind them.
Vic isn’t the first to deal with tragic
loss so close to a contest. Charles
Ray Arde lost his mother shortly be-
fore winning his pro card at the ’05
NPC Nationals, and both Darrem
Charles and Vickie Gates competed
at the Olympia right after their moth-
ers had both died—and in the case
of Darrem’s mother, as a victim of
murder. Of course, having a major
contest to prepare for and compete in
can be enough to get a bodybuilder
through what would otherwise be a
terrible time, and a time in which most
wouldn’t even be able to think about
training.
But there’s still a lesson to be
learned. If you’re absolutely commit-
ted to reaching your strength and/or
Comstock
physique goals, you can shut out the

HE WANTED TO FIGHT-
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TRAIN TO GAIN EXERCISE EFFECTS
Lose Muscle
With Aerobics?
In bodybuilding, it’s axiomatic that
doing aerobics promotes loss of mus-
cle. The theory is that aerobic exercise
depresses muscle protein synthesis—
or maybe it lowers anabolic hormones,
such as testosterone. Like a lot of
bodybuilding axioms, however, it ain’t
necessarily so.
In fact, one study found that sub-
jects who did strenuous aerobics for
an hour over the course of three days
had levels of muscle protein synthesis
similar to those that occur after weight
training. Based on that unexpected
finding, a new study was designed to
measure skeletal muscle breakdown
in the thighs after an hour of strenuous
one-legged aerobic exercise.
FAT BURN The study, which featured five
healthy young men, was reported at
Fishy Fat-Burning Effects the 2006 ACSM meeting. The muscle
protein breakdown was measured at
rest, and at six, 24, 48 and 72 hours
Several studies have shown that taking omega-3 fatty acids, especially fish oil sup- after the exercise.
plements, increases the rate of fat oxidation. Since the only form of exercise known to Muscle protein
do that is aerobics, what would happen if you combined fish oil with aerobics? breakdown was
A study presented at the 2006 American College of Sports Medicine (ACSM) meet- determined by
ing looked at the effects of combining aerobic exercise with fish oil supplementation on the excretion of
the size of lipoprotein particles in the blood. Low-density and high-density lipoproteins 3-methylhisti-
consist of protein combined with cholesterol. LDL carries cholesterol to cells in the dine, a substance
blood and, when oxidized, is considered a root cause of cardiovascular disease. HDL produced only in
carries cholesterol out of the blood to the liver, where the excess cholesterol is degrad- contractile muscle
ed into bile and eventually excreted. The reverse transport of cholesterol, as it’s called, proteins.
is the only way the body can rid itself of excess cholesterol. The results
In addition to its cholesterol-clearing ability, HDL helps prevent the oxidation of LDL revealed no dif-
by providing a potent built-in antioxidant called peroxanase. In recent years scientists ference in muscle
have realized that the size of the various lipoprotein particles in the blood is highly protein breakdown at any point after
significant. Small, dense LDL particles are considered far more dangerous than larger, the exercise. On the other hand, as in
more buoyant ones. LDL is more prone to oxidation, which turns it deadly from a past studies, muscle protein synthesis
cardiovascular-disease perspective. Similarly, some forms of HDL are more protective increased, just as it does after weight
than others. Alcohol intake increases one type of HDL, while exercise raises another. training. The authors think that hap-
The type increased by exercise is considered more protective than that increased by pened to offset the breakdown that
alcohol. would normally occur after strenuous
In the new study 11 active men, average age 30, performed four randomized trials: exercise.
1) rest with no supplement, 2) exercise with no supplement, 3) rest and supplement, 4) A practical application of those
exercise and supplement. findings is that doing higher intensity
The subjects did three days of treadmill exercise at a moderate-intensity level of 70 aerobics, such as interval training,
percent maximum oxygen intake for 60 minutes, with the rest consisting of three con- characterized by alternating periods
secutive days of no exercise. The supplement used was fish oil, taken at a dose of 4.55 of high and low intensity, may not only
grams a day for 42 days. produce greater cardiovascular ben-
The exercise promoted a significant increase in the size of LDL particles in the blood efits than the usual steady-state aero-
but not in HDL size. Adding fish oil to the exercise produced a shift in HDL distribution bics but also blunt muscle protein loss.
to the more protective form. Thus, omega-3 fatty acids appear to work with exercise to —Jerry Brainum
lower risk factors associated with cardiovascular disease.
—Jerry Brainum 1 Haus, J.M., et al. (2006). The ef-
fect of strenuous aerobic exercise on
Wooten, J.S., et al. (2006). Response of lipoprotein diameters and distributions skeletal muscle myofibrillar proteolysis
following aerobic exercise and omega-3 fatty acid supplementation. Med Sci Sports in humans. Med Sci Sports Exerc. 38:
Exerc. 38:S46. S549.

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TRAIN TO GAIN MATURE MUSCLE
Best Rest for Older Bodybuilders

Q: How often should I a heavy set is not a normal way to
rest between workouts? breathe; thus, there’s a conscious
A: That’s a very important override of the autonomic nervous
question. Most people, espe- system.
cially those I know who are over The sympathetic nervous system
40, usually overtrain. First and is also involved, in the form of the
foremost, anyone over 40 who “fight or flight” response, which
is truly natural and trains hard leads to the secretion of cortisol
should be working each bodypart from the adrenal glands. Excess cor-
no more than once every eight tisol can really mess with other hor-
to nine days. In other words, you monal systems, including the steady
should have, at minimum, a day flow of DHEA and the rhythmic clock
off between weight-training work- that cortisol functions under when
outs—often two days off. the body is healthy. For example, it
When you train with weights, can disrupt the pituitary output that
you override the autonomic ner-
Neveux \ Model: John Hansen

orders the pineal gland to put out
vous system. For instance, when a certain amount of melatonin for
lifting moderately heavy weights, about eight to 10 hours of sleep.
you force your breathing to ac- Your cortisol may be out of whack
commodate the strain your body if you feel tired at odd times dur-
is going through. Holding your ing the day and yet wired at night.
breath for a couple of reps during Upon waking, check to see if you
have slight tremors in your hands,
COMFORT ZONE with each in a flexed-back prone position (palms facing the
floor, with your wrists flexed to bring them up as far as pos-
sible).
Less Pain, More Gain Any tremor in that position means that your nervous system
has not recovered fully. Also, if your mouth becomes extremely
In their book The Arthritis Cure: The Medical Miracle dry during weight training, you may be producing too much
cortisol, which not only hammers blood sugar down but can
That Can Halt, Reverse, and May Even Cure Osteoarthri-
also change the way carbohydrates are used during exercise.
tis, authors Jason Theodosakis, Barry Fox, Ph.D., and Another reason to give yourself at least one day off is to
Brenda Adderly recommend combining two naturally oc- ensure that all soreness has dissipated. I believe that if you
curring substances, glucosamine and chondroitin sulfate, have muscle soreness anywhere, you shouldn’t work out
to combat joint pain and inflammation. Glucosamine with weights that day because your body is still in the growth
mode. (You’re either going forward or backward—the body
helps the body produce proteoglycans, water-retaining
never stands still, but it can’t grow and be stimulated at the
molecules that are the building blocks of cartilage. In an same time.)
Italian study, 73 percent of the subjects who took glu- My advice is to train very hard when you’re in the gym, and
cosamine had reduced pain compared with only 41 per- when you have it to give, go all out. Rest at least one day, if
cent in the placebo group. Chondroitin sulfate is believed not two (if you’re sore), before you start to train with weights
to block enzymes that destroy cartilage, so it acts as a again. You’ll be amazed at how fast you’ll grow when you get
more rest coupled with more intensity. You’ll have increasingly
cartilage protec-
more strength and energy.
tant rather than —Paul Burke
builder. You can
buy the two com- Editor’s note: Paul Burke has a master’s degree in Inte-
pounds separately grated Studies from Cambridge College in Cambridge, Massa-
chusetts. He’s been a champion bodybuilder and arm wrestler,
at any health food
and he’s considered the leader in the field of
store. Vitamin C over-40 fitness training. You can purchase
can help too—and his book Burke’s Law—a New Fitness Para-
stay away from digm for the Mature Male, from Home Gym
max attempts. Warehouse. Call (800) 447-0008, or visit
—Steve Holman www.Home-Gym.com. His “Burke’s Law”
training DVD will also be available soon.
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TRAIN TO GAIN SPORTSMEDICINE
T-Bar Rows for Back Growth

Many trainees the way to your
initiate their weight- chest without
training passion any obstruction.
when working out Gold welded the
for high school traditional handles
football. Others on the bar as well
begin at the same and added a pair
age in their garage of handles that
or basement. The allowed a palms-
early phase of train- facing-each-other
ing is usually very grip. Gold asked
basic. Of course, Arnold Schwar-
basic training is zenegger to try
very effective and a the new T-bar for
useful training style. a month and let
More often than not, him know what
though, trainees he thought. It was
eventually join a right next to the
gym and experi- traditional T-bar.
ment with various About four
machines and weeks later,
exercises that they Schwarzeneg-
didn’t have access ger rendered his
to in their home verdict: The new
gym. row wouldn’t let
One movement you handle as
that most seri- much weight as a
ous trainees try at traditional row, but
some time is the the range of mo-
T-bar row. Films tion and feel of it
like “Pumping Iron” were great. Un-
and many training fortunately, other
Neveux
photos in IRON employees of the
MAN over the years gym had other
have popularized the exercise. The T-bar itself has one end opinions and cut off the handles that faced each other, and
attached to a hingelike apparatus. The other end is free, and pretty soon the new T-bar was removed. I tried Gold’s T-bar
thicker, to hold Olympic plates. Just below the plates is a row, and I thought it was excellent. I hope someone re-cre-
short bar (looks like a T) for you to grasp. You straddle the ates Joe Gold’s version.
bar, bend over and grasp the handles and pull the bar upward After all that, it sounds like a perfect exercise; however, no
to your lower chest. The large, 45-pound plates on the end exercise is perfect. The traditional T-bar row has a very long
of the bar usually hit your chest at the top of the stroke. The lever—both from the floor and, clinically more important, from
exercise enables you to use a considerable amount of weight. the lower back. The weight is loaded at the free end of the
Most trainees feel the T-bar row is great for developing back bar, which makes the long lever forces even greater. The result
thickness—latissimus dorsi (lats), teres major (upper lats), is that most trainees eventually develop lower-back pain and
rhomboids and middle and lower traps. Of course, the rear drop the T-bar row from their program.
deltoids, biceps and brachioradialis perform their share of Luckily, a modification to the T-bar was developed to help
work. relieve lower-back pain. It has a chest pad so you can lean
Three-time Mr. Olympia Frank Zane suggested using 25- forward onto it for upper-body support. Plus, the handles are
pound plates instead of 45s on the T-bar. Zane’s point was much wider—more like bicycle handlebars. You can get a
that since the 25-pound plates have a smaller diameter, good range of motion with the exercise, but it doesn’t have
they’d let you pull the weight closer to your chest for better the same feel as a traditional T-bar row. Nevertheless, if you
contraction and development. That sent off a debate between have lower-back pain, use a T-bar that has a support pad.
those who thought heavier weight and a shorter range of mo- —Joseph M. Horrigan
tion should be used and those who thought lighter weight and
fuller range of motion was better. Editor’s note: Visit www.softtissuecenter.com for re-
The late Joe Gold created a new T-bar row when he built prints of Horrigan’s past Sportsmedicine columns that have
the original World Gym in Santa Monica, California. Instead of appeared in IRON MAN. You can order the books, Strength,
loading weights on the end of the bar, Gold welded something Conditioning and Injury Prevention for Hockey by Joseph
that looked like Texas longhorn bars just above the handles. Horrigan, D.C., and E.J. “Doc” Kreis, D.A., and the 7-Minute
They protruded to the sides and curved upward and then Rotator Cuff Solution by Horrigan and Jerry Robinson from
straight out to the sides. The plates were loaded on each end Home Gym Warehouse, (800) 447-0008, or at www.home-
of the “longhorn” bars, which allowed you to pull the bar all gym.com.

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TRAIN TO GAIN HARDGAINER
How to Avoid Injury Part 1

To make bodybuilding progress, you must train regular- 7) Use a safe
ly—but you can’t do that if you get injured. Barring freak acci- range of motion.
dents, training injuries have nothing to do with bad luck. They Use your maximum safe range of motion. For selectorized
have everything to do with ignorance, following bad advice equipment, such as many leg curl machines, you can manu-
and inattentiveness. Done properly, bodybuilding is safe. ally limit the range of motion. Remove the pin from the weight
The building of strength itself, provided it’s done safely, stack. Then grip the cable that’s attached to the guide rod
helps protect against injury. Most injuries occur as a result of that runs through the weight stack and lift it. The top weight
an imposed force exceeding the structural strength of the in- plate will rise alone, revealing the guide rod. Expose two holes
volved bodypart. If structural strength is increased, resistance on the rod, for example, and then use the pin to select the
to injury will increase too. required weight. The gap between the first and second weight
To help you avoid injuries, here are some recommendations: plates indicates the reduction in range of motion—two to three
1) Never apply the “no pain, no gain” maxim. inches in this example. Fine-tune the reduction to get your
Never do anything that hurts, don’t train if you’ve hurt yourself, maximum safe range of motion. Make a note of the setting in
and never train through pain. Cumulative muscular discomfort your training log.
and systemic fatigue from an 8) Maintain symmetrical
exercise done with effort and lifting. Other than for one-side-
correct technique are desirable, at-a-time exercises such as the
but pain isn’t. Any sharp, stab- one-legged calf raise, apply sym-
bing or sudden pain is a sign metrical stress to your body. Don’t
you’ve injured yourself. Count- let the bar slope to one side during
less bodybuilders have given barbell work. Keep it parallel to the
up strength training because floor at all times. Both hands must
they’re injured while following move in unison. For example, in
foolish advice. Those who live barbell pressing, one hand should
the “no pain, no gain” maxim not be above or in front of the
usually regret it, sooner or later. other.
2) Know your physical A critical factor is symmetrical
anomalies. Modify your train- hand and foot positioning. If one
ing according to any physical hand is placed farther from the
anomalies you may have. For center of the bar than the other or
example, if you’ve had back if one foot is positioned differently,
surgery, the barbell squat may you won’t be symmetrically posi-
be an unwise exercise selection; tioned and thus will be set up for
and if you have foot problems, asymmetrical lifting. Also, if you lift
running wouldn’t be a wise on a surface that’s not horizontal,
choice of cardio exercise. Know you’ll lift asymmetrically. Train on a
your body before you train it. level floor. That’s especially impor-
3) Seek correction of tant for the big exercises, such as
physical restrictions. With the squat, deadlift, overhead press
the right treatment you may be able to rid yourself of problems and bench press. Take a spirit level to the gym, and check the
you accepted as permanent or at least reduce them greatly. lifting areas; use only the ones that are level.
Investigate the possibility. Seek expert therapists, including 9) Use proper head and eye control. Key factors in
chiropractors and physical therapists. symmetrical lifting are maintaining a fixed, face-forward, neu-
4) Don’t neglect flexibility work. Generally, supple tral head position and keeping your eyes riveted on one spot
muscles are less likely to suffer injury than tight ones. Supple during a set. (A neutral head position is neither extended nor
muscles have more give in them than tight muscles and help flexed.) Except for neck exercises, avoid any lateral, forward or
protect against injury. Supple and strong muscles provide rearward movement of your head when you train with weights.
greater protection. 10) Keep your eyes open. If you close your eyes while
5) Adapt to exercises. Be patient when learning how to training, you risk some deterioration of balance. There may
perform a new exercise. Use very light weights to begin with. also be degradation of bar control, especially on free-weight
Only once you’ve mastered exercise technique should you add exercises. Both can threaten your safety. Don’t close your
weight, gradually, and pick up the effort level. If you’ve had eyes while you train.
a lot of experience with a particular exercise but haven’t in- —Stuart McRobert
cluded it in your program for a few months, take a few weeks www.Hardgainer.com
to refamiliarize yourself with it before you train it hard.
6) Apply training discipline. It’s easier to use correct Editor’s note: Stuart McRob-
technique and controlled rep speed at the start of a set than ert’s first byline in IRON MAN ap-
during the final few reps, when the required effort is higher. peared in 1981. He’s the author of
Hold correct technique and controlled rep speed even on the the new 638-page opus on body-
final “I-can-just-squeeze-this-out” rep. Never break correct building Build Muscle, Lose Fat, Look
technique to force out another rep. Perform correct reps only; Great, available from Home Gym
if you can’t, end the set. If possible, train with a partner who Warehouse (800) 447-0008 or www
can scrutinize your technique and rep speed and help you .Home-Gym.com.
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Insulin is a good thing and high- “The X Stack combined with X-Rep almost instantly. Plus, you’ll
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refill spent fuel stores so you’re
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© 2006 Home Gym Warehouse

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TRAIN TO GAIN GENETICS
Understand your limits and

Be the Best You Can Be strengths, then go for it
How often do we look at a certain person’s physique,

consider it the ideal and decide that it’s exactly what we want
to look like? When I first started reading the magazines in late
1987, I was determined to look just like Rich Gaspari, the
Dragonslayer who breathed fire down Lee Haney’s neck over
much of Haney’s eight-year reign as Mr. Olympia. Eventually I
realized it wasn’t in the cards.
That was typical of what many beginners do, but even
advanced bodybuilders at the highest amateur and pro levels
can fall victim to trying to be something they’re not. National-
level superheavyweight competitor Rich Piana posted some
extremely impressive photos of himself weighing more than
300 pounds and in very lean condition on a popular Web site.
Rich doesn’t have the aesthetic lines of someone like Flex
Wheeler or Melvin Anthony, yet when he was complimented
on his freaky mass, he said that it was that type of phy-
sique—the aesthetic look—he was striving to achieve.
Neveux \ Model: Sebastian Siegel

An even more notable case of trying to be something
you’re not is what happened to Markus Rühl, the Führer of
Freakazoids, at the ’05 Mr. Olympia. In the spring of that
year the IFBB had issued a mandate, informing all athletes
that large stomachs would be punished and striking V-tapers
and pleasing shapes would be rewarded. “I’d always been
known for my freaky size, not for having a pretty body,” he
said. “All of a sudden, I was supposed to change my phy-
sique?” The way he saw it, he had no choice. In an attempt to bring his waist size down, he lightened up the loads in the
gym. “I hated it,” he recalled. “Since the day I first
started training, I always trained for mass. Push-
ing more and more heavy weight was the only
thing that ever felt right to me.” He did manage to
streamline his waist a bit but in the process lost a
significant amount of size and fullness. Worse, he
mistimed his carb loading and wound up both flat
and holding water onstage. As a result, he fin-
ished in 15th place, the lowest he had ever been
at the Olympia.
In ’06 Markus went back to his old ways,
training heavy and getting bigger, thicker and
freakier as the months rolled by. He showed up
to qualify for the Mr. O at the Santa Susanna Pro
in Spain at 285 shredded pounds and took a very
controversial second place to Paco Bautista. A
week later he was eighth at the Olympia and the
weekend after that, third at the Austrian Grand
Prix behind Jay and Ronnie. He’d served notice
that the Freakazoid was back with a vengeance.
Markus Rühl Markus had stopped trying to make his body into
trains for freaky something it was not, and his success speaks
mass because for itself.
that’s what his What about you? Are you trying to be a Frank
body is suited for. Zane when your genetics are more along the
lines of a Rühl? Do you struggle to be a mass
monster when you have a 28-inch waist and
are clearly meant to be a smaller, symmetrical
bodybuilder? I’m not saying that we can’t aspire
to improve mass or shape. The main purpose of
bodybuilding is to improve your physique. Just
try to recognize what you’re most suited for, and
play to your strengths. Bodybuilding is tough
Comstock
enough without making it an uphill battle—and

pushing a boulder at the same time!
—Ron Harris
RonHarrisMuscle.com

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©2009 Home-Gym.com

Charles Poliquin’s
Smart Training
Throw Up “I may hurl

before I curl.”
to Rip Up?
Q: I bought your book German Body
Composition and have been doing the
Neveux \ Model: Gus Malliarodakis

beginner routine. I throw up or feel very
sick after every workout now that I’ve cut
the rest to 60 seconds. Am I supposed to
rest only 60 seconds between supersets,
or do I wait until I’m ready again? How
can I keep myself from throwing up?
I’ve been doing some sort of training for
years and was a state champion rower.
I don’t understand why it’s affecting me
that way. least one hour between your last meal and your workout,
and you should stop getting sick. Some people may need
A: Stay with the recommended rest interval. With a to extend that time period to two hours; however, feeling
longer rest, your lactic acid levels will drop and defeat nauseated is part of the program. It’s designed to generate
the purpose of the program. There’s a difference between high levels of lactic acid in your blood. Your body releases
throwing up and feeling nauseated. Make sure you leave at greater amounts of growth hormone when your blood
pH drops because of the high levels of lactic acid.
That’s why the program is so effective at reducing
your bodyfat percentage. It’s also why 400- and
800-meter runners typically have 4 to 6 percent
bodyfat while the marathoners, despite working
longer but at lower lactate levels, have bodyfat
levels hovering between 11 and 14 percent—not
ripped by any means.
Even in-shape individuals often can’t initially
finish the workout. I’ve seen many NHL players
fall to the ground within 40 minutes of this type of
training. You must be mentally tough to tolerate
the discomfort of this program. Just remember that
the higher the lactic acid levels you can tolerate,
the leaner you will get.
Q: I notice that you suggest donkey calf
raises in all of your calf programs, but my
gym doesn’t have a donkey calf machine. Is
there anything I can do instead?
A: I like donkey calf raises because they place
your gastrocnemius in a superior stretched po-
sition. Some of the better exercise-equipment
companies, such as Atlantis, produce comfortable,
efficient machines for this exercise. If your gym
doesn’t have one and you’re too embarrassed to
ask another gym member to sit on your back, you
can use the leg press.
I actually like the leg press machine for calf
work because you can use an accurate amount of
weight at each workout and increase it by a pre-
Higher lactic acid levels may make you
feel nauseated, but they lower your
blood pH, which leads to more growth
hormone output and less bodyfat.

COST OF REDEMPTION
Mr. Olympia’s Mind-Numbing Training DVD
This 3-plus-hour DVD is a

masters class on what it’s like
to train without limits. Sit back
and be amazed and inspired
by a man who walks the walk.
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Whatever You Need—Wherever You Train™

Smart Training
One problem with donkey A: If your arm-training progress has
calf raises is the body you come to a halt, even though program de-
use on your back may not sign and nutrition are at their best, your
be the same one at every neck alignment is probably the culprit.
workout. For the same A forward head posture, which is highly
prevalent in occupations that require
effect try leg-press calf long periods of sitting, can be one cause.
raises instead. It’s also common in striking martial arts
because of the fighting position.
Another cause is improper training technique with
shrugging exercises. Trainees often stick their heads
forward as if expecting to receive a “fresh one” (see the
movie “Analyze This”). That may cause an impingement
of cervical nerves from vertebrae C5, C6 and C7, which
can impair neural drive to the upper-arm muscles. The
musculocutaneous nerve, which innervates the long
and short heads of the biceps as well as the brachialis,
originates from the C5, C7 nerve root. The radial nerve,
which innervates the medial, long and lateral heads of
the triceps and anconeus, arises from the C5 T1 nerve
roots. You may conclude that the arm flexors would
Neveux \ Model: Eric Domer

be affected to a greater degree than the arm extensors.
Unfortunately, the dysfunction doesn’t stop there.
The long thoracic nerve, which arises from the C5 C7
nerve roots, innervates the serratus anterior muscle,
an important stabilizer of the scapula, which secures
it to the chest wall. If that muscle is weakened, you
Neck pain may

mean a pinched
nerve, and that
can cause you to
lose arm strength.
cise amount the next workout. On partner-assisted

donkey calf raises you don’t usually get the same
person(s) at every workout. Plus, if your strength lev-
els are better than average, you may need Roseanne
Barr, Elizabeth Taylor and Kirstie Alley to sit together
on your back. Of course, it would require a back as
thick and wide as Ronnie Coleman’s to handle all
those ample derrieres.
With leg press calf raises, keep your knees locked
and the balls of your feet as close to the bottom as
possible. Get a full stretch and range of motion on
each rep. For complete calf development don’t forget
that you need to work both the soleus and the gas-
trocnemius. You can order my book Poliquin Prin-
Neveux \ Model: Michael Semanoff
ciples. I have a whole chapter on calf training that can

help you turn your calves into cows.
Q: I’m a nationally ranked MMA fighter and
have had good success throughout my career.
I’ve had a neck injury for two months, and I’ve
progressively lost arm strength. Can the two be
related?

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©2010 Home-Gym.com

Smart Training
For more information on training

with chains, check out Westside-
Barbell.com.
historians, reporting why methods used

three Olympic cycles ago worked.
The first proponent of chain use was
Arthur Jones, the inventor of Nautilus ma-
chines in the early ’70s. He used them as a
means to match human strength curves.
For the best instruction on chains I suggest
you go online to www.Westside-
Barbell.com and order Louie Simmons’
tape/DVD on their use.
Other methods of accommodating the
strength curve, such as bands, have also
been used. The inventive and ingenious
Simmons brought the use of chains to the
powerlifting world in the mid-1990s, right
around the time O.J. was driving slowly on
an L.A. freeway looking for Nicole’s killer.
Since then chains have made the jump to
the mainstream weight-training world,
have “winging” of the scapula, which completely disrupts especially for athletes (though O.J. still hasn’t had any luck
the scapulothoracic mechanics. Since the long heads of finding Nicole’s killer).
both the triceps and the biceps brachii originate from I like to use roughly 14 percent of the bar weight on each
the scapula, they’ll now have an altered length/tension side; however, depending on your force velocity patterns
relationship. Both long heads won’t function optimally, you may want to experiment with various percentages
and bicipital tendonitis usually occurs. Your efforts in the and see what works best. You can use unlimited loading
gym can be wasted if the neural conduction to the trained parameters with weights, reps, bands, chains, high-speed
muscles is under par. Consult a health specialist compe- devices and so on. After 27 years of training people, I’m still
tent in manipulation and mobilization techniques—phys- learning and discovering new protocols and improving on
iotherapist, chiropractor or osteopath—to realign your older ones.
neck. Compression of the disks of those vertebrae will also Note: This coming April at my Applied Strength Training
diminish neural drive. Various soft-tissue manipulation for Sport seminar in Sweden, I’m devoting a large chunk of
techniques, such Active Release and Rolfing, can alleviate time to periodization and program design. For more info,
disk compression. Longitudinal osteoarticular decompres- go to the seminars section at www.CharlesPoliquin.com.
sion stretches, created by the noted French osteopath Dr.
Guy Voyer, are very effective if compression has occurred. Editor’s note: Charles Poliquin is recognized as one
Improving thoracic extension is also helpful in improving of the world’s most successful strength coaches, having
faulty neck alignment. coached Olympic medalists in 12 different sports, in-
I recently started using specific protocols of frequency- cluding the U.S.
specific microcurrent therapy in restoring the neural drive women’s track-
to the affected muscles while correcting abnormal neck and-field team for
alignment with great success. Those techniques are all the 2000 Olympics.
useful in surrounding the dragon—in other words, treat the He’s spent years
condition by using all of the available pathways, and you’ll researching Euro-
give yourself the best chance of improving your condition. pean journals (he’s
fluent in English,
Q: Do you know of any research on the use
French and Ger-
of chains in improving upper- and lower-body
man) and speaking
strength?
with other coaches
A: At this writing there are no peer-reviewed studies and scientists in
on the use of chains to enhance maximum strength. That his quest to op-
doesn’t mean, however, that many successful colleagues timize training
of mine, such as Kent Johnston, formerly of the Green Bay methods. For more
Packers and Seattle Seahawks, and Lorne Goldenberg of on his books, semi-
Bradford
the Ottawa Senators, have successfully used chains for nars and methods,
faster results. Someday I hope there will be some studies visit www
on their effects. .CharlesPoliquin Charles Poliquin
Former Australian and U.S. national weightlifting coach .net. Also see his ad
w w w. C h a r l e s P o l i q u i n . n e t
Lyn Jones used to say that sports scientists are mere sport on page 185. IM

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Train ™ \ JULY 2006 181
EAT TO
NUTRITION SCIENCE
Glutamine Re-emerges
Many bodybuilders have a vague
idea that glutamine may be involved
Initial research showing health ben-
efits related to glutamine used hospital
New studies say it has muscle-
building properties after all
the best.
Met-Rx not only launched the “engi-
in muscle protein synthesis, although patients as subjects. Many had to be neered food” supplement concept but also
several recent studies have suggested fed through tubes, particularly those popularized glutamine. Among its benefits
that it may be a waste of money. What’s who had intestinal problems. Burn for bodybuilders:
the truth? victims rapidly lost protein, which often •Glutamine is the most abundant amino
Glutamine is considered a condition- proved fatal. Giving them glutamine acid in muscle—60 percent of the
ally essential amino acid. That means seemed to put a brake on muscle amino acid content of muscle.
you should take it under certain condi- protein breakdown and even appeared
tions—most often related to stress. to promote protein synthesis. •Glutamine is involved in muscle protein
It’s not considered essential because Among those who noticed what synthesis.
normally your body can synthesize an was happening was a physician in
•Glutamine acts as a nitrogen donor for
ample supply from other amino acids, Northern California named Scott Con-
synthesis of various vital body chemi-
such as glutamate and the branched- nelly. Connelly’s medical training was in
cals, such as purines, pyridamines
chain amino acids. Numerous studies, anesthesiology, but his primary interest
(required for nucleic acid synthesis);
however, show that the body can’t was in critical-care medicine, especially
amino sugars, such as glucosamine
make enough glutamine under high its nutritional aspects. Connelly ob-
sulfate, which protects joint function;
stress conditions. served that giving glutamine to patients
and glutathione, a major antioxidant
who were clearly in a
and liver protector.
catabolic state often
reversed the state. •Glutamine is vital for maintaining acid-
So he developed a base balance in the kidneys, where it
product, originally as helps degrade protein metabolic by-
a means of providing products, such as ammonia. The effect
patients with post-op on acid-base balance also promotes
nutrition, that he later minor growth hormone release.
called Met-Rx.
What separated •Glutamine is the major fuel source for
Met-Rx from previ- cells lining the gastrointestinal tract,
ous supplements which break down every three days.
was that it not only Those cells are so hungry for glutamine
served as a nutri- that they tend to grab any glutamine
tionally complete taken orally, which explains why oral
meal substitute but intake of glutamine is a bit limited.
also contained large •Glutamine is the major fuel source for
amounts of gluta- immune cells. One measure of over-
mine, the key ele- training is a depression of immune func-
ment in the original tion, often heralded by a considerable
formula. Subsequent decline in the body’s glutamine levels.
versions gradually
reduced the gluta- •Glutamine promotes cellular hydra-
mine content, but tion, encouraging anabolic activity in the
those who used the cells. Those who are sick or in a cata-
original version read- bolic state show cellular dehydration,
ily attest that it was which makes for further catabolism.

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Nutrition With a Get-Big Mission
•Glutamine favors glucose output
during extended training, thus pre-
venting hypoglycemia, or low blood
glucose and attendant fatigue. Glu-
tamine may also act as a substrate
for replenishing muscle glycogen
They preserve cell function and
prevent cell destruction due to
uncontrolled stress. Without
heat shock proteins, cells would
die. Among substances known
to interact with heat shock
stores depleted by exercise. proteins at the muscle level are
So including glutamine in a typi- anabolic steroids. Scientists
cal bodybuilding supplement plan believe that calorie restriction
would seem to be no-brainer. Yet not maximizes life span by providing
all studies verify the many beneficial just enough stress to promote
effects. One investigated the effects of added heat shock protein syn- That finding casts glutamine in a
an amino acid and carbohydrate drink thesis, thereby extending the life span new light, showing enormous poten-
vs. the same drink plus glutamine at of cells—and life itself. tial for encouraging anabolic effects
a dose of 0.3 grams per kilogram of One way that glutamine helps cata- in muscle. Once again, however, the
bodyweight.1 bolic hospital patients is by promoting effects are likely to become appar-
One group of subjects got a post- the synthesis of heat shock proteins, ent only under high-stress conditions
workout drink containing 9.25 grams which enable them to recover and characterized by high-intensity exer-
of essential amino acids and one gram survive.2 A recent study showed cise. So glutamine is most beneficial
of carbohydrate per kilogram of body- that providing glutamine to iso- to serious bodybuilders who are
weight, the dose considered effective lated joint cells prevented their breaking down muscle.
for bodybuilding. Another group got degeneration. The effect was traced —Jerry Brainum
the same drink with the glutamine to glutamine’s induction of heat shock
kicker. There were no differences in the protein.3 The joint cells were exposed to
rate of muscle protein synthesis be- heat stress and nitric oxide, both linked References
tween the two groups. The authors did to joint inflammation and breakdown. A
1 Wilkinson, S.B., et al. (2006). Ad-
suggest that glutamine may suppress secondary joint-protecting effect in-
volves the synthesis of the joint protec- dition of glutamine to essential amino
whole-body breakdown a few hours acids and carbohydrate does not
after the workout—an anticatabolic tors glucosamine and glutathione.
Another way glutamine helps enhance anabolism in young human
effect. males following exercise. Appl Physiol
One thing to consider about the both hospital patients and ath-
letes is by blunting the catabolic Nutr Metab. 31:518-29.
study is the type of exercise used. The 2 Wischmeyer, P.E. (2006). Gluta-
subjects rode a stationary bike for 90 effects of cortisol on muscle.
Cortisol is the major catabolic hormone mine: The first clinically relevant phar-
minutes at a moderate pace, which macological regulator of heat shock
you wouldn’t expect to lead to much in the body and is released under high-
stress conditions. Cortisol promotes the protein? Curr Opin Clin Nutr Metab
muscle protein breakdown. In fact, Care. 9:201-206.
some studies show that glutamine activity of cellular enzymes and proteins
3 Tonomura, H., et al. (2006).
offers the most benefit during high- that degrade protein.
Why cortisol prevents muscle growth Glutamine protects articular chon-
intensity exercise, which does result in drocytes from heat stress and
extensive muscle breakdown. wasn’t known until research showed
that cortisol aids in synthesis of myo- NO-induced apoptosis with HSP70
Recent research shows pre- expression. OsteoArth and Cartil.
viously unrecognized effects statin, a protein that interferes with
muscle protein synthesis and repair. A 14:545-63.
of glutamine. For example, 4 Salehian, B., et al. (2006). The ef-
glutamine promotes the activ- new study, however, shows that
glutamine blocks the cortisol fect of glutamine on prevention of glu-
ity of genes that produce heat cocorticoid-induced skeletal muscle
shock proteins—special cell- induction of myostatin, thereby
blocking the anti-anabolic effect atrophy is associated with myostatin
protecting proteins that kick expression. Metabolism. 55:1239-47.
in under stressful conditions. of cortisol in muscle.4
www.ironmanmagazine.com \ MARCH 2007 55

LIFT BIG TO GET BIG
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Unfortunately, shoulder injury

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Eat to Grow
NUTRITION NOTES
Food Facts
That can affect your
workouts, weight and wellness
Diet soda
mixed with rum
or other alcohol
will get you
drunk faster
than if you use
regular soda
as your mixer.
Sugar-free mixers
get alcohol into the
bloodstream quicker.
Soft drinks may be one of the
reasons the number of Americans
with type 2 diabetes has tripled since
High estrogen levels 1980. Drinking soda regularly can
can make muscularity stress the body’s ability to process
hard to attain. sugar—a.k.a. insulin resistance.
Lemon juice
WARRIOR NUTRITION AND EXERCISE can help prevent
kidney stones.
From The Anti- It contains
Anti-Estrogen Answers Estrogenic Diet citrate, an acid
that binds to the
crystals in urine that
Q: I am physically lean and fit. Should I take an anti-estrogen can cause stones to
supplement anyway? grow. Squeeze the juice of
A: It’s virtually impossible to completely avoid estrogenic chemicals in the en- half a lemon into a few of the glasses
of water you drink during the day.
vironment, food and water. Regardless of your fitness level, you should protect Fish oil can block inflammatory
your body from the harmful effects of xenoestrogens. For that matter, estrogen chemicals in the body that trigger
inhibitors, such as EstroX, should be incorporated with anti-estrogenic food to joint pain. The news on essential fatty
acids just keeps getting better and
sustain a nutritional defense against the ever-growing onslaught of chemicals in
better. They’ve also been shown to
today’s world. help relieve depression.
Q: Is licorice estrogenic? Is it safe? Beans have
cancer-fighting
A: Licorice is definitely estrogenic and may cause water retention. It contains
properties due
active isoflavones, notably glabrene, which has exhibited various degrees of to their phytic
estrogen receptor–promoting activities. Recent studies showed that licorice’s acid content and
isoflavones, glabrene and isoliquiritigenin, can bind to human estrogen receptors saponins, which
reduce the ability
with high affinity and affect the body’s tissue the way estradiol does. of cancer cells to
Furthermore, the glycyrritinic acid found in licorice contributes to aldostero- multiply. They also
nelike action, meaning water retention. Aldosterone is a hormone that causes contain muscle-
building amino
water retention.
acids. Mix them with rice to complete
—Ori Hofmekler the amino profile.
Cold begets colds. Recent re-
search found that exposure to frigid
Editor’s note: Ori Hofmekler is the author of the
temperature can cause more suscep-
books The Warrior Diet and Maximum Muscle & Mini- tibility to the cold virus. Chilling the
mum Fat, published by Dragon Door Publications (www body causes a constriction of blood
.dragondoor.com). For more information or for a consul- vessels in the nose, which reduces
the supply of white blood cells that
tation, contact him at ori@warriordiet.com, www fight infection.
.warriordiet.com or by phone at (866) WAR-DIET. —Becky Holman
www.X-tremeLean.com

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Eat to Grow
RECOVERY
Fermented Milk for More Muscle?

Fermented milk is comparable to liquid yogurt. To pro- interest to bodybuilders. Two groups of rats ran on a tread-
duce it, beneficial bacterial cultures are added to skim milk. mill, one group receiving fermented milk. A third group
It’s popular in Japan, where various health benefits are didn’t exercise and served as controls. In the rats that ex-
ascribed to it, including prolonged life span, lower blood ercised but didn’t get fermented milk, enzymes indicative of
pressure and protection against cancer. muscle damage increased, and they had extensive oxida-
A new study suggests that fermented milk may be of tive damage to the muscles. The rats that got fermented
milk did not experience that damage.
The authors suggest that the increased oxidation that
occurs during exercise leads to an inflammatory state in
muscle, resulting in muscle damage. Fermented milk seems
to prevent that. How isn’t clear, but the study found that
several protective substances in muscle were upgraded in
the rats that got the fermented milk, including natural anti-
oxidants made in the body, such as catalase and superox-
ide dismutase, as well as heat shock protein 70.
The process of fermenting milk generates several bioac-
tive peptides, or small milk protein fractions. They don’t
form in ordinary milk, and they’re small enough to be ab-
Neveux \ Model: Barry Kabov
sorbed intact through the gut. The authors think that those
peptides are the active factor of muscle protection, via
upgraded antioxidant activity. One, called peptide-12, is
sold as a natural blood pressure treatment. It blocks the ef-
fects of angiotensin-converting enzyme, which raises blood
pressure.
—Jerry Brainum
Aoi, W., et al. (2006). Inhibitory effect of fermented milk

on delayed-onset muscle damage after exercise. J Nutr
Biochem. In press.
E AT H E A LT H Y AMINO AMMO
More Cancer Answers Smokin’ Protein Source

You may have heard that red When you think of hemp, you may picture lighting up,
wine can help your cardiovas- inhaling and getting the munchies. New hemp food prod-
cular system, but did you know ucts, however, have nothing to do with getting you high
that it may have anticancer and everything to do with getting you healthy. For exam-
benefits as well? A study ple, hemp contains all nine essential amino acids. Also,
published in Clinical Cancer hemp oil is the most balanced vegetable oil, containing
Research suggests that grape- a good balance of omega-6 and omega-3 essential fatty
seed extract produced a 44 acids, and hemp seeds contain fiber, vitamins and miner-
percent reduction in colorectal als. You may want to try hemp seeds as a snack or the
tumors in animals. A study in new hemp-spiked granola cereals. Remember, however,
1999 showed that grapeseed you’re supposed to eat them; don’t put them in a pipe
extract may help prevent skin cancer and smoke them. —Becky Holman
as well. More research is necessary
to substantiate the findings, but in the
meantime it’s one more reason to drink
red wine. And you may want to take a
grapeseed extract supplement as well,
50 to 200 milligrams per day.
—Becky Holman

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Eat to Grow
ANABOLIC DRIVE
Journal of Dumb-ass Nutrition

Do you ever read something supplements he was taking.”
and wonder, “How the *#&$ did The person who presented
they come up with THAT conclu- with acute renal failure was tak-
sion?” While USA Today, The ing more than two dozen other
New York Times or some other supplements. And get this—he
mainstream-media outlet might denied the use of other medica-
not be the gold standard for tions (legal or illegal). God forbid
scientific rerporting, you’d at least a “medication” could cause
expect higher standards from a renal problems. The authors of
scientific journal. ’Fraid not. A the study also failed to properly
recent report from the Journal emphasize the huge volume of
of Renal Nutrition ran this item: studies (double-blind placebo-
“Acute renal failure in a young controlled studies; not this non-
weightlifter taking multiple food sense case-report stuff that only
supplements, including creatine medical doctors publish) that
monohydrate.” The summary show creatine to be safe and
stated the following: “We report effective. Perhaps one of the
a case of a healthy 24-year-old funnier parts of the article was the
man who presented with acute authors’ argument that because
renal failure and proteinuria while of the generally low incidence of
taking creatine and multiple other AIN (acute interstitial nephritis),
supplements for bodybuilding “these studies [meaning studies
purposes. A renal biopsy showed done on creatine monohydrate],
Neveux \ Model: Marvin Montoya

acute interstitial nephritis. The performed with a limited number
patient recovered completely after of participants, varying from nine
he stopped taking the supple- to 48, likely were not powered
ments. Creatine is a performance- adequately to assess the real
enhancing substance that has magnitude of this problem.” Okay,
gained widespread popularity to translate: They’re saying that
among professional as well as since most of the studies didn’t
amateur athletes. It is legal and use that many subjects, they
considered relatively safe. Re- were statistically inadequate to
cently, there have been case reports of renal dysfunction, come up with definitive conclusions. Yet that case reports on
including acute interstitial nephritis, associated with its use. one subject! Yes. Only one. And they have the gall to say that
Further studies are needed to evaluate the safety of creatine creatine is the cause of AIN and acute renal failure. Pulllleee-
supplementation. It may be prudent to include a warning of aassse.
this possible side effect in the product insert.”1 Then they make the unfounded claim that there is “the
They need to change the name of this journal to Journal possibility that the presence of adulterants or impurities in food
of Dumb-ass Nutrition. Because the conclusions are, to say supplements may contribute to renal injury.” Do they have any
the least, dumb. At best, misguided. The authors of the study evidence whatsoever? No. But who needs data when your
attempt to show that creatine was the cause of acute renal conclusion is predetermined? I’d suggest the authors actually
failure. But this so-called scientific paper clearly confuses cor- read the 300-plus creatine studies and ask themselves, If this
relation and causation. To illustrate the absurdity at work here, stuff is so harmful, where are all the bodies? Where are all the
let’s take some other ludicrous examples to explain the prob- renal issues? Oh, that’s right. There aren’t any. But in the wild
lem of correlation vs. causation. For instance, we know that on world of make-believe medicine, all one needs is to imagine
hot days in New York City, ice cream vendors out on the street there’s a problem.
sell more ice cream than on cold days. The correlation is most —Jose Antonio, Ph.D.
certainly quite positive. Does it prove that ice cream vendors
cause it to be hot? Does it prove one causes the other? Only a Editor’s note: You can listen to Dr. Jose Antonio and
dumb-ass would say so. Carla Sanchez on their radio show Performance Nutrition,
According to Hector Lopez, M.D. (founder of Physician’s Web and podcast at www.performancenutritionshow.com. Dr.
Pioneering Performance LLC), the paper “creates the percep- Antonio is the CEO of the International Society of Sports Nutri-
tion of ‘evidence’ in the midst of so many confounding factors. tion—www.TheISSN.org. His Web sites include www
The case report is riddled with too many confounders, as are .SupplementCoach.com, www.Javafit.com, www
the two others in the literature on creatine and renal failure, .PerformanceNutritionShow.com, and www.JoseAntonio
to attribute association. Could creatine have exacerbated the PhD.com.
renal dysfunction/azotemia after the nephrotoxicity occurred?
Yes. But so could any of a multitude of contributing factors, 1 Thorsteinsdottir, B., et al. (2006). Acute renal failure in a
from the three hours a day of strenuous exercise to other phy- young weightlifter taking multiple food supplements, including
tocompounds, polyphenoloics and organic acids in the other creatine monohydrate. J Ren Nutr. 16:341-5.

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ing. Primarily, it acts as a backup, donating
phosphate for the replenishment of adenosine
triphosphate, the most elementary muscle fuel
source. ATP supplies energy by donating a
phosphate, resulting in a high-energy reaction
that powers muscle. Creatine, which is stored
in muscle along with phosphate, then donates
a phosphate back to what is now adenosine
diphosphate, or ADP, replenishing the ATP.
Creatine is involved in buffer reactions
that reduce the excess acidity in muscle that
comes from anaerobic metabolism. Some
studies suggest that it also promotes anabolic
functions in muscle through an increase in cell
volume and a promotion of IGF-1 release. underwent a monthlong endurance-training program.
While creatine is accepted as an ergogenic supple- The results: Creatine provided no ergogenic effects. The
ment for high-intensity anaerobic exercise, such as typical authors suggest that there may be something about sus-
bodybuilding workouts, the picture in regard to its effects tained endurance training that negates its benefits.
on endurance, or aerobic, training is far more controversial. Another study compared the effects of taking either
Many scientists say that aerobic metabolism is limited by creatine alone or creatine combined with beta-alanine.2 It
glycogen availability, not the level of muscle creatine stores. lasted four weeks and involved 45 men divided into four
On the other hand, some studies suggest that creatine may groups:
boost glycogen stores in muscle, which would have a posi-
tive effect on aerobic training. 1) Placebo
The studies show that the classic creatine-loading 2) Creatine alone
system of taking 20 to 30 grams for five days appears to 3) Beta-alanine alone
promote increased 4) Creatine and beta-alanine
muscle glycogen
stores. When com- The exercise portion of the study included various tests
bined with carbohy- done on a stationary cycle. Creatine alone increased aero-
drates, creatine intake bic power, which was expected, since that involves higher
led to greater muscle exercise intensity. But when creatine was combined with
glycogen levels than beta-alanine, five out of eight tests of cardiorespiratory
occurred when the endurance showed significant improvement. The tests
subjects got only most affected were those related to breathing capacity and
carbohydrate. Cre- lactate thresholds.
atine also promotes The study shows that a combination of creatine and
the activity of GLUT-4, beta-alanine may increase the efficiency of incremental
which helps to trans- aerobic training. That would be most relevant for those
port glucose into the engaged in interval-type aerobic training, which features
cell. alternate periods of high and low intensity. Interval training
A new study ex- is now considered the most efficient form of aerobic training
amined the effects of because it leads to improvements in both cardiovascular
creatine supplemen- endurance and body composition (such as lowered bodyfat
tation on endurance levels). (For more on beta-alanine, see page 115.)
training.1 Thirteen —Jerry Brainum
healthy young men
and women got either 1 Reardon, T.F., et al. (2006). Creatine supplementation
a load of 20 grams does not enhance submaximal aerobic training adaptations
Neveux \ Model: John Hansen
of creatine or a plain healthy young men and women. Eur J Appl Physiol. In
cebo for seven days. press.
After seven days they 2 Zoeller, R.F., et al. (2006). Effects of 28 days of beta-
took five grams a alanine and creatine monohydrate supplementation on
day of creatine or the aerobic power, ventilatory and lactate thresholds and time
placebo. They then to exhaustion. Amino Acids. In press.

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Train, Eat,
GROW Muscle-Training Program 89
From the IRONMAN Training & Research Center
by Steve Holman and Jonathan Lawson • Photography by Michael Neveux
f you’ve been reading this series held that strength gains move in a fairly
for a while, you may be surprised. smooth upward trajectory with only
We are—because this may be the minor blips along the way, while size
longest we’ve ever stuck with a gains move in a stair-step pattern—a size
specific training protocol. Sure, surge occurs, and then you get nothing
we always incorporate 3D Positions of for periods of time except small strength
Flexion into just about any so-called increases. Then, if strength has increased
system we try, but after a couple of enough, you get another size surge.
months we’re usually on to something We’ve seen new size, but it’s not
new. Not this time. coming as quickly as we’d like (does it
We’ve been using our 3D version of ever?). You could argue that we’re both
Eric Broser’s Power/Rep Range/Shock fairly advanced, considering our more
system for almost 18 weeks, with one than 40 years of cumulative training
supercompensation back-off phase experience, but we think there’s still a lot
around week 13. We’re ecstatic at our of upside. That’s why we’ve made some
Model: Jonathan Lawson
strength gains, although size gains have adjustments lately—based on our fiber
been sporadic—but we haven’t allowed makeups—in an attempt to jar more-
that to deter us. According to many, that’s frequent size surges. Before we get to
how size and strength gains are supposed those, let’s review the P/RR/S protocol for
to happen. As we’ve noted, Arthur Jones those who aren’t familiar with it:

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Train, Eat, Grow / Program 89
Week 1: Power. Train every each week and adapt it to whichever trained them using various set-and-
exercise with straight sets—no P/RR/S protocol is called for. rep protocols. Those with a so-called
supersets, tri-sets or drop sets— ACE-2 variant, or endurance, gene
with reps in the four-to-six zone. (skinnier folks like Steve) responded
We use slightly higher reps on Clash of the Body Types best to using 12 to 15 reps, or
endurance-oriented muscles like extended tension times. When
calves, abs and forearms. As we discussed last month, those subjects used heavier weight
the two of us have different body that limited their reps to around
Week 2: Rep Range. For the types that require slightly different eight, they showed no difference in
first exercise you pick a weight methods to trigger results. In strength. (We’ve said that one of the
that allows you to get seven to a nutshell, Steve is more of a biggest mistakes hardgainers can
nine reps. On the second exercise hardgainer (skinny ectomorph), make is to train exclusively with low
you do 10 to 12 reps. On the while Jonathan leans more toward reps, and the study backs us up on
third you move the rep range up the athletic, mesomorphic type. that—zero results from that type of
to the high-end of fast-twitch Through our various training training for ectomorphs.)
recruitment—13 to 15 reps. experiments we’ve found that Steve The subjects who were more
responds best to longer tension anaerobic, like Jonathan, with
Week 3: Shock. This week is for times, while Jonathan responds something called an ACE-DD
putting your muscles through best to heavier straight-set work. variant, showed similar gains from
the meat grinder with supersets, It took us a long time to figure that both types of loads. They also
negatives, X Reps, drop sets out, but we always knew something made greater strength gains than
and so on. Broser says, “The was askew when Jonathan could the endurance-oriented group
goal [of Shock week] is the utter crank out more reps on his second but made the most gains from the
annihilation of every fiber, from set while Steve’s reps would drop heavier training. They apparently
slow-twitch to the fast-twitch by two or three. Plus, Jonathan had respond best to that kind of lower-
type 2As.” Reps for most muscles the ability to grind out reps—Steve rep weight work [Colakoglu, M.,
stay in the eight-to-10 range, but tends to hit a wall—bang!—and he’s et al. (2005). Eur J App Physiol.
extended-set techniques are a done. As we reported last month, a 95(1):20-26].
must. study finally showed what’s taken That has hammered home the
us years to discover. Let’s revisit that fact that Jonathan needs to train a
After week 3, it’s back to week 1, important research development. little differently than Steve during
Power, with new strength. We use Researchers took about 100 each week—so we’re customizing
the same solid 3D POF program randomly selected subjects and the rep ranges a bit to fit our specific
body types.
Your body type provides

clues as to which training
protocols will work best
for you. Holding a
plate on
your chest
for sissy
squats works
for a while,
but when
strength
surges, you
must find
another way.
Model: Jonathan Lawson
Model: David Yeung

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Power Trip
Last month we discussed how
Steve might benefit from using
a pyramid approach on his big,
midrange exercises during Rep
Range week. Why? He’d get one
longer-tension-time set—the first,
at about 12 reps—as opposed to
all sets on that important first
exercise being in the seven-to-nine
range. While he’s getting longer
tension times on his stretch- and
contracted-position moves—10
to 12 and 13 to 15, respectively—
during Rep Range week, he was
getting gypped on his important
compound move.
For example, for upper chest
he was doing seven to nine reps
on incline presses, then 10 to 12
on incline flyes and 13 to 15 on
high cable flyes. By switching
to a pyramid scheme—12, nine,
Model: Noel Thompson

seven—on the inclines, he’d at least
get one set in his ideal range on the
big exercise. One-arm dumbbell rows qualify as
It makes sense, but we decided a stretch-position exercise for the
not to implement that just yet. We midback.
want to make one small change at a
time, and we thought rep sets, but to give Steve at least

a better plan would be some work in his optimal rep range,
If your dumbbell to make a change to he’ll do two low-rep sets on his
selection is limited, Power week instead, midrange exercise, incline presses in
however, you may when all exercises are this example, and then one higher-
want to use close- in the low-rep range. rep back-off set—10 to 12 reps, with
grip cable rows. If the study is correct, X Reps to extend the tension time
Steve was getting even more.
almost zero benefit On his stretch exercises—like
from that entire week incline flyes—he’ll keep the low-rep
of training. Could that protocol, but on his contracted-
explain the slower size position exercise he’ll use his low-
gains? rep weight on the first set and then
True, we said the immediately reduce it at exhaustion
Power week acts as a and continue repping for another
supercompensation, four to six reps. In other words, he
downshift phase for does a drop set on high cable flyes,
Steve, but we believe with the first phase being low-rep
he still needs to get at max-force work and a lighter phase
least some stimulation immediately following to extend the
in his ideal rep range— tension time.
which is 12 to 15, Jonathan has decided to adopt
according to the study. the drop set on his contracted-
The question was, How position exercises during Power
much and on which week as well. Remember, the study
exercises? said anaerobic types can gain from
Model: John Cowgill
Back to the 3D extended tension times too, so

upper-chest routine he’ll experiment with one drop set
we described above. to finish off the muscle with some
Power week is occlusion and a bigger pump.
supposed to be all low- (continued on page 72)

(continued from page 68)
Age vs. Recuperation slowly than we’d like.

We’ve kicked around the idea of
Jonathan is in his early 30s, and adjusting the split and frequency
Steve is in his late 40s. Does that so that we train bodyparts more
have a bearing on recuperation? No often than once a week. For
doubt about it. We’re just not sure example, we could move to a
if the difference is so great that it three-way split instead of the
requires more training frequency for current four-way version but still
Jonathan and less for Steve. train four days a week:
That means we don’t know if
Jonathan’s muscles are recuperating
and then regressing before he trains Workout 1: Chest, triceps, abs
them again. For that matter, Steve’s Your
may be recuperating completely Workout 2: Quads, hamstrings, recuperative
before the next hit as well—despite calves ability helps
his advanced age. determine
If strength is any indication, then Workout 3: Delts, back, biceps how often you
Model: Luke Wood

that’s not happening. As we’ve said, should train
our strength continues to move each bodypart.
up—and that applies to both of us. Remember, we can only
That’s a good sign, but as we also train during the week, so our
said, our size gains are coming more workouts would still fall on
IRON MAN Training & Research Center Muscle-Training Program 89

Monday (Rep Range): Chest, Calves, Abs Thursday (Rep Range): Quads, Hamstrings
Incline presses (X Reps) 3 x 7-9 Machine hack squats (nonlock; X Reps) 2 x 7-9
Incline flyes (X Reps) 1 x 10-12 Leg presses (nonlock) 2 x 7-9
High cable flyes (X Reps) 2 x 13-15 Smith-machine sissy squats (X Reps) 2 x 10-12
Bench presses (X Reps) 2 x 7-9 Leg extensions (X Reps) 3 x 13-15
Wide-grip dips (X Reps) 1 x 7-9 Lunges 1 x 7-9
Flat-bench flyes (X Reps) 1 x 10-12 Stiff-legged deadlifts (low partials; X Reps) 3 x 10-12
Low/middle cable flyes (X Reps) 1 x 13-15 Hyperextensions (X Reps) 1 x 10-12
Knee-extension leg press calf raises (X Reps) 3 x 10-12 Leg curls (X Reps) 3 x 13-15
Machine donkey calf raises (X Reps) 2 x 13-15 Low-back machine (X Reps) 1 x 13-15
Hack-machine calf raises (X Reps) 2 x 16-20
Standing calf raises (X Reps) 2 x 16-20
Seated calf raises (X Reps) 2 x 10-15
Friday (Rep Range): Delts, Triceps, Biceps
Incline kneeups (X Reps) 3 x 10-12 Smith-machine wide-grip
Ab Bench crunches (X Reps) 2 x 13-15 upright rows (X Reps) 2 x 7-9
Twisting crunches (X Reps) 2 x 16-20 Dumbbell upright rows or laterals (X Reps) 2 x 7-9
Incline one-arm laterals (X Reps) 2 x 10-12
Tuesday (Rep Range): Back, Forearms Forward-lean laterals (X Reps) 2 x 13-15
Behind-the-neck presses (X Reps) 2 x 7-9
Wide-grip pulldowns (X Reps) 3 x 7-9 Bent-over laterals (drop set; X Reps) 2 x 10-12
Parallel-grip chins (X Reps) 2 x 7-9 Close-grip bench presses (X Reps) 2 x 7-9
Undergrip pulldowns (X Reps) 2 x 10-12 Decline extensions 1 x 7-9
Machine pullovers (X Reps) 2 x 13-15 Overhead dumbbell extensions (X Reps) 2 x 10-12
Behind-the-neck pulldowns (X Reps) 1 x 7-9 Pushdowns or kickbacks (X Reps) 2 x 13-15
Nautilus rows or cable rows (X Reps) 3 x 7-9 Barbell curls (X Reps) 2 x 7-9
V-handle cable rows (X Reps) 1 x 10-12 Preacher curls (X Reps) 1 x 7-9
Bent-arm bent-over laterals (X Reps) 2 x 13-15 Incline curls (X Reps) 2 x 10-12
Barbell shrugs (X Reps) 2 x 13-15 Concentration curls (X Reps) 2 x 13-15
Reverse wrist curls (X Reps) 3 x 10-12 Cable hammer curls (X Reps) 1 x 10-12
Wrist curls (X Reps) 2 x 10-12
Behind-the-back wrist curls 1 x 13-15 Note: Where X-Reps are designated, usually only one set or
Rockers 1 x 13-15 phase of a drop set is performed with X Reps or an X-Rep hy-
brid technique from the e-book Beyond X-Rep Muscle Building.
See the X-Blog at www.X-Rep.com for more workout details.

Monday, Tuesday, Thursday and as we’re back to chest, triceps and

Continuous- Friday. Friday would be a repeat abs. So Shock workouts would go
tension isolation of Monday’s workout. We’d pick Thursday, Friday and Monday. And
exercises trigger up with Tuesday’s workout the so on.
growth by following Monday. Yeah, it’s a little weird, but it’s got
blocking blood That means bodyparts get trained a lot of shakeup potential—recovery
once every four to six days—the time becomes a moving variable.
flow, a.k.a. ones that get trained on Monday get It may be worth a try when we stall
occlusion. four days; the ones that get hit on on our current program or when we
Tuesday and Thursday get five to six just want to see if we can squeeze
days, as they cycle to the next week, more size from the P/RR/S attack.
on Monday and Tuesday. To put it
another way, each bodypart gets
four days of recovery every three Exercise Execution Tips
weeks—when it falls on a Monday.
The other two weeks it gets five to The past couple of months
six days—when it falls on a Tuesday we’ve switched out some exercises
or Thursday. for various reasons. Here are the
So if we started with Power ones that have made the biggest
workouts, it would be low-rep difference:
Model: Nathan DeTracy
workouts on Monday, Tuesday and

Thursday. Then we’d start Rep Range V-handle cable rows. We
workouts on Friday (chest, etc.), were using one-arm dumbbell
continuing on Monday (quads, etc.) rows as our stretch-position
and Tuesday (delts, etc). Thursday midback exercise, but we outran
would kick off the Shock workouts, our dumbbells, which go up to
ITRC Program 89, Abbreviated Home-Gym Routine

Monday (Rep Range): Chest, Calves, Abs Leg extensions or
old-style hack squats (X Reps) 2 x 13-15
Incline presses (X Reps) 3 x 7-9 Front squats or lunges 1 x 7-9
Incline flyes (low partials; X Reps) 1 x 10-12 Stiff-legged deadlifts (low partials) 3 x 10-12
Incline flyes (top squeezes; X Reps) 1 x 13-15 Leg curls (X Reps) 3 x 13-15
Bench presses or decline presses (X Reps) 2 x 7-9
Decline flyes (low partials; X Reps) 1 x 10-12
Decline flyes (top squeeze; X Reps) 1 x 13-15 Friday (Rep Range): Delts, Triceps, Biceps
Donkey calf raises (X Reps) 3 x 10-12 Dumbbell upright rows
One-leg calf raises (X Reps) 3 x 12-20 or wide-grip upright rows (X Reps) 3 x 7-9
Seated calf raises (X Reps) 2 x 10-15 Incline one-arm laterals (X Reps) 2 x 10-12
Incline kneeups 2 x 10-12 Seated forward-lean laterals (X Reps) 2 x 13-15
Weighted full-range crunches (X Reps) 2 x 16-20 Dumbbell presses (X Reps) 2 x 7-9
Bent-over laterals (X Reps) 1 x 10-12
Tuesday (Rep Range): Back, Forearms Close-grip bench presses 2 x 7-9
Overhead extensions (X Reps) 2 x 10-12
Chins (X Reps) 3 x 7-9 Kickbacks (X Reps) 2 x 13-15
Dumbbell pullovers (X Reps) 2 x 10-12 Barbell curls 2 x 7-9
Undergrip rows (X Reps) 2 x 13-15 Incline curls (X Reps) 2 x 10-12
Bent-over barbell rows 2 x 7-9 Concentration curls (X Reps) 2 x 13-15
One-arm dumbbell rows (X Reps) 2 x 10-12 Incline hammer curls (X Reps) 1 x 10-12
Bent-arm bent-over laterals (X Reps) 2 x 13-15
Shrugs (X Reps) 2 x 13-15 Note: Where X-Reps are designated, usually only one
Reverse wrist curls (X Reps) 2 x 10-12 set or phase of a drop set is performed with X Reps or
Wrist curls (X Reps) 2 x 10-12 an X-Rep hybrid technique from the e-book Beyond
Rockers 1 x 13-15 X-Rep Muscle Building. See the X-Blog at www
.X-Rep.com for more workout details.
Thursday (Rep Range): Quads, Hams
Squats 3 x 7-9
Note: If you don’t have a leg extension machine, do old-
style hacks, nonlock style. Use partner resistance, towel
Sissy squats 2 x 10-12
around the ankles, if you don’t have a leg curl machine.

120. Close-grip, or V-handle, cable maximize trap elongation in the holding a plate on our chests, but
rows keep our hands at the midline stretch position. that got awkward as our strength
of the torso at the bottom of the increased—especially during
stroke, which is stretch territory Smith-machine sissy squats. heavy Power week. We now do
for the midback. We keep our We were doing our sissy squats, them with the Smith-machine
torsos upright, no forward lean, to the stretch-position quad move, bar resting across our front delts
with some weight on each
side of the bar. Using the
Smith machine makes the
exercise more stable, as
you don’t have to focus on
Decline close- balance; however, you have
grip bench to stay in control and not
presses—one bounce—unless you want
of the best knee damage.
midrange
Hyperextensions.
movements We’ve done these all along
for complete as an extra stretch-position
triceps exercise for hamstrings.
development. Because we’ve gotten so
strong on them, holding
weight has become
uncomfortable. For that
reason we now do them
while holding a 45-pound
plate, but we use the
Double-X Overload style;
that is, doing a stretch-
position X Rep after each
full-range rep. We do
Model: Jonathan Lawson these after stiff-legged
deadlifts, so we get lots of
stretch overload for the
hamstrings.

triceps activation. Close-grip bench of Arnold doing barbell curls that got
Smith-machine wide-grip presses solved the problem. Ah, us motivated to return to them. For
upright rows. We were using rack but haven’t we said that decline barbell curls we’re using an EZ-curl
pulls as our midrange-position delt close-grip presses are better than bar, with a grip just inside shoulder
exercise. Then we noticed that we’d the flat-bench variety at hitting all width, and keeping torso rocking to a
started inadvertently cheating and the triceps heads? Yes, which is why minimum—till the last rep or two.
using too much trap power. That we do ours on a flat bench but with Next month we’ll look at changes
resulted in less delt development. our butts up. Sure, people will think we’ve made to Shock week.
To remedy that situation, we’ve you’re cheating, but you’re not— Note: Our Rep Range week is
moved to a Vince Gironda favorite, you’re just simulating a decline outlined on page 72. For our complete
wide-grip upright rows on the Smith position, which is better for full P/RR/S program—three weeks of 12
machine. We keep our form strict triceps development. We use a grip separate workouts—in a form that
and pull the bar up to our low-pec that’s about half a hand width inside you can print out and take to the gym
line so the upper arms are up and shoulder width. We tried a narrower so you can experiment along with us,
out, activating the medial-delt grip, but it aggravates our wrists. see pages 103 through 114 in Chapter
heads. We use a grip that’s about Also, we keep our arms angled in 15 of the e-book 3D Muscle Building.
two hand spaces outside of shoulder toward out sides as we lower the bar.
width. If you try these, don’t pull Editor’s note: For the latest on X
higher, or you could damage your Barbell curls. We were using Reps, including X Q&As, X Files (past
rotator cuff. preacher curls as our midrange- e-zines), before and after photos and
position movement for biceps, the X-Blog training journal, visit www.
Close-grip bench presses. but we were craving more muscle X-Rep.com. To order the Positions-
We used dips for a while as our synergy—preachers were too strict, of-Flexion training manual Train, Eat,
midrange triceps exercise, but we better for use in a split that has Grow, call (800) 447-0008, visit www
both felt that having freedom of back and biceps on the same day. .Home-Gym.com, or see the ad below.
movement of the torso limited our Plus, we recently ran across a shot IM

Steve Holman’s
Critical Mass
only the best, or ultimate, midrange exercise for
3D Arm
each bodypart in The Ultimate Mass Workout
e-book (available at X-Rep.com). You could take
Neveux \ Model: Jose Raymond

one of those programs and revise it to include the
three Positions of Flexion for biceps and triceps. I
Assault
recommend one of the split routines, as the full-
body workouts can be somewhat grueling, espe-
cially if you add stretch- and contracted-position
exercises for two muscle groups. Either way, train
arms twice a week with full 3D POF programs,
Q: I’m very grateful for all the hard work you’ve and your gains should continue. Here’s a good
put into creating and sharing 3D POF. I’ve never example:
been very serious about working out, mainly be- Biceps
cause I’ve been unable to increase the size of my Midrange: Standing barbell curls 2 x 9-12
arms even though it was pretty easy for me to grow Stretch: Incline dumbbell curls 1 x 9-12
every other muscle group. I’ve been following your Contracted: Concentration curls 2 x 9-12
POF advice for four weeks, and I’ve already started
seeing a significant difference in my arm size. I’m Triceps
following the every-other-day-split routine [out- Midrange: Lying extensions 2 x 9-12
lined in your 3D Muscle-Building e-book], but I Stretch: Overhead dumbbell extensions 1 x 9-12
have a problem: It’s very nicely balanced, but I don’t Contracted: One-arm pushdowns 2 x 9-12
have a lot of time to train, and more often than not
I have to cut my workout short. I’ve decided to keep I suggest more-isolated moves for the midrange exer-
one exercise, the midrange position, for every mus- cises, as opposed to undergrip chins and close-grip bench
cle group but continue using all three exercises for presses, because you’ll be doing pulldowns or chins and
arms. Or should I keep the stretch- or contracted- bench presses elsewhere in the program. It would be re-
position exercise for the other bodyparts instead? dundant to do them again for arms, albeit with different
hand positions.
A: I consider the big, midrange exercises the most im- Also, once your arms adapt to the classic 3D POF ap-
portant for building mass, so doing that exercise for each proach, start using some of the other 3D arm programs that
bodypart and then full 3D POF programs for your arms is include X Reps, drop sets and so forth, as outlined in 3D
an excellent strategy. If you’re interested, you’ll find three- Muscle Building, to spur new mass gains.
days-a-week and four-days-a-week programs that contain
Q: I just finished reading your new e-book 3D
A solid 3D POF biceps routine is barbell curls for Muscle Building, which was really interesting.
the midrange position, incline curls for stretch and Great job! I have a question regarding how often you
concentration curls for the contracted position. should work out. In phase 1 of the [20-pounds-of-
muscle-in-10-weeks]
program you start
with three days per
week. Then in phase
2 you switch to every
other day. What’s
the reason for the
change in training
Neveux \ Model: Jeff Hammond
frequency?
A: Phase 2 is a split
routine. The every-
other-day frequency
ensures that you train
each bodypart every
five days. Phase 1 has
you training everything
directly or indirectly
three days per week
with lower volume—
that is, fewer sets.
Phase 1 is an anabolic
Neveux \ Model: Eric Domer
primer, with mostly

Neveux \ Model: Mike Dragna
multijoint exercises.
Then in phase 2 you
slightly increase the
number of sets, with
the 3D POF strategy for
each muscle, and the

Steve Holman’s
Critical Mass
split provides more time between bodypart hits so you can sulin so that excess carbs and fat are stored as bodyfat;
recover from the volume uptick. the rest increase your blood sugar to fuel activity and
prevent fat burning for a few hours. (If you skip break-
If you can’t or don’t like to train on the weekends, you
fast, you begin burning muscle immediately.)
can still use the every-other-day program outlined in phase
2. Just do it on Monday, Wednesday and Friday, picking up •Three hours later—at 10 a.m.—insulin has done its
with the next workout in the sequence on the following job, and your blood sugar is low. The starvation mecha-
Monday. nism kicks in—ignore that growling stomach; you’re too
busy to eat—and you start burning muscle for energy as
Q: I’m in my mid-40s, close to the same age as you your body conserves fat.
are, and I’m wondering how and why you keep train-
•Meal 2: At noon you eat a big lunch, trigger another
ing so hard. I can’t find the motivation. How do you insulin surge, blunt fat burning and store bodyfat—the
do it? same scenario as breakfast.
A: I’ve asked myself that same question on a number •Three hours later—at 3 p.m.—the starvation mech-
of occasions, and I’ve narrowed down the reasons. First is anism kicks in again, and you burn more muscle and
pride. I’ve always put a high value on a fit-and-healthy ap- conserve bodyfat.
pearance. I enjoy looking like a strapping dad who can take
care of his family, not some sickly out-of-shape pop who •Meal 3: At 7 p.m. you eat a big dinner, trigger an insulin
surge, blunt fat burning and store more bodyfat.
gets winded taking out the trash.
Also, I have a teenage daughter, Chelsea, and a younger •At 9:30 p.m. the starvation mechanism rears its ugly
daughter, 11-year-old Lindsey, so it’s necessary for me to head, and you either burn more muscle or binge on car-
have a few muscles in order to put a twinge of fear into any bohydrates and feed your fat cells.
boy who comes calling.
I think once you get into decent shape and start get- That type of eating schedule, along with excessive re-
ting compliments and admiring stares, you’ll be hooked. fined-carbohydrate intake (Coke—it’s the real thing!), is
Of course, the trick is to get there in the first place. Once the reason people are so fat! People don’t eat often enough
you’ve been there, you get addicted—and what a great or the right foods. And when they do, it’s usually excessive.
thing to be addicted to! Something that’s actually good for Eating the big three—or big two if you skip breakfast (don’t
you. do it!)—even prevents high-level athletes, like basketball
I remem- players, from getting that extreme-lean look despite burn-
ber a few ing a tremendous number of calories. (There’s more on
years ago, that in X-treme Lean, available at www.X-tremeLean.com.)
right after Even if you don’t stuff yourself at each feeding, however,
our first X- eating three big meals a day is not conducive to getting
Rep experi- ripped. It’s the way you keep your body burning muscle
ment, I took and conserving fat. If you don’t spread out your food intake
my family and keep your blood sugar levels stable, that’s what hap-
to Yosemite pens—you burn muscle, build fat. On top of that, you get
in northern cravings due to stress hormone release. Oh, and eating one
California. I big meal a day is worse, as your body hoards even more
had a sense bodyfat because it thinks it’s starving all day long. When
of pride, the starvation mechanism kicks in, your body shovels
knowing muscle into the energy furnace continually. As far as your
that I was body is concerned, muscle is expendable; it’s denser than
Steve, age 46, and family at Yosemite. a middle- fat, so off it goes. You must do things—like lift weights and
aged guy, get plenty of protein regularly—to convince your body that
with a great family that was well taken care of. My physique it needs to hold onto the muscle and jettison the fat like
not only radiates that sense of protection for my wife and the excess baggage that it is.
kids, but it also sets a good example for my two daughters,
who are growing up to be very athletic and participating The sharp black POF T-shirt with the original
in sports, as opposed to being obese video-game junkies. classic logo emblazoned in gold can give you that
It’s up to us parents to set that standard by staying in good muscular look you’re after (sorry, large size only). See
shape—which may also help scare off any testosterone-fu- page 235 for details.
eled teenage boys who start hanging around.
Q: I have trouble believing that I need to eat six Editor’s note: Steve
meals a day to lose fat. It seems to me that if I eat Holman is the author many
only one or two meals a day, I’ll lose it much faster bodybuilding best-sellers, in-
because I’ll be eating less, right? cluding Train, Eat, Grow: The
Positions-of-Flexion Muscle-
A: For one thing, it’s not six gigantic meals a day; it’s Training Manual (see page
more like six mini-meals, each one with a supply of protein 78). For information on the
to keep your muscles fed and your blood sugar stable. To POF videos and Size Surge
address your question, let’s look at what happens when you programs, see the ad section
eat the standard three meals a day. The following is from beginning on page 294 and
our e-book X-treme Lean: 194, respectively. Also visit
Neveux
•Meal 1: At 7 a.m. you eat a big breakfast and trigger in- www.X-Rep.com. IM
Steve Holman
82 MARCH 2007 \ www.ironmanmagazine.com ironchief@aol.com
Mr. Natural Olympia John Hansen’s
Naturally Huge
Airborne unit of the United States Army from 1961 through
Murrell Hall 1964.

Murrell began by working out three days a week, focus-
ing on the Olympic and powerlifting movements. He re-
ceived much of his initial instruction from Guy Carlton, a
Master of Muscle promising teenage Olympic lifter who eventually went on
to win a bronze medal at the ’84 Olympic Games. Hall was
approximately 170 pounds when he began training, but he
quickly added size and strength to his physique. His best
Murrell Hall is what bodybuilding is all about. He’s never bench press at 175 pounds bodyweight was 330.
smoked or drunk alcohol and hasn’t had a slice of pizza Someone at the gym bet Murrell, who was 29, that he
in more than 20 years. His abs are granite hard and deep didn’t have the guts to put on a pair of posing trunks and
enough to lose your spare change in. He has competed compete in a bodybuilding contest. Murrell took the bet
consistently for more than 25 years, in more than 100 body- and entered the ’79 AAU Mr. Metropolitan. He surprised
building competitions. He’s never used and would never himself by ending up in fourth place and winning the Best
consider using steroids, even as hormone-replacement Abs trophy, an accolade that he would become familiar
therapy. He trains hard simply because he loves the chal- with in the future.
lenge of pushing his body to the limit. Best of all, he does all Murrell soon became addicted to the excitement of
that at the spry young age of 65. competing. It wasn’t long before he collected more trophies
Hall lives in Decatur, Illinois, and is a staple at competi- and titles, including the Masters Mr. Prairie State and the
tions such as the NPC Natural Mid-States Open and the Masters Mr. Illinois Over 35 in ’82, the Mr. Ozark in ’86
NPC Natural Grand Prix, held each year in Rockford, Illi- and the Masters Natural Mr. Great Lakes in ’88. He placed
nois, by veteran bodybuilding promoter Kevin Noble. Like third in the Mr. America Over 40 in ’82 and has continued
living legend Jack LaLanne, Murrell is a testament to the to enter national-level competitions throughout the years,
incredible benefits of bodybuilding. Although the media taking second in the NPC Masters Nationals in the over-60
and much of the general public love to make fun of those division in ’03 and ’04.
weird musclemen, Murrell is a man in his mid-60s who is in Much more impressive than his contest résumé is how
excellent health and has a physique that has defied Father he developed his outstanding physique. Murrell pushes
Time. Best of all, he’s never had any health problems and is himself in the gym as hard as men half his age. I was
not and has never been on any medications. Compare that amazed at the poundage and intensity that he regularly
to the average 65-year-old, who often has to take a hand- employs in his weekly workouts, although he admits to
ful of pills several times a day and is commonly beset with some injuries that keep him from training as heavy as he
numerous health problems. could when he was in his 20s and 30s.
Hall began weight training at 22 years of age, when he He works out at the Gold’s Gym in Decatur, where he
was in college. He attended college after serving in the 82nd also teaches a body-sculpting class two days a week and
trains a handful of clients. Murrell trains four days a week.
On Monday he hits his chest, biceps and abs. On Tues-
day it’s back, hamstrings and calves. Wednesday is a rest
day, but it’s back to the gym on Thursday for triceps and
calves and a little more hamstrings. On Friday he trains his
quadriceps and abs. Murrell said he can no longer train
his shoulders directly (“Everyone has shoulder problems
eventually”).
His abs are definitely his most outstanding bodypart.
Although they’re deeply carved and rock hard, he contin-
ues to train them extremely hard twice a week, typically for
a full hour, and he challenges anyone of any age to keep up
with him during this brutal workout.
He begins his ab routine with full situps (“Crunches are
a waste of time,” he says) done while sitting on a floor with
his knees bent and his hands on his waist. To make the
exercise even harder, he wears a special vest that weighs 41
pounds. He does three sets of 25 reps with 41 extra pounds
strapped to his torso—and that’s his “light day.” Friday is
his heavy abdominal workout—he sticks a couple of five-
pound plates into the sides of the vest and does 25 reps
with 51 additional pounds.
After three sets of situps, Murrell puts his feet on a nine-
Photo courtesy of Murrell Hall
inch ledge—he uses one of the aerobic steppers—and

(continued on page 102) does
two more sets of 15 reps. They’re much harder than regular
Big bodybuilding benefit: Hall is in his mid-60s and has

never had any health problems—he’s never been on any
medications at any time in his life.

Naturally Huge
situps, he says. Diet is obviously a big part of Hall’s suc-

Next up is the classic old-school cess and health. He believes in eating the
exercise, Roman-chair situps. The same thing every day. He likes the foods he
legendary Zabo Koszewski carved eats and doesn’t endure any hardship fol-
out his famous abdominal devel- lowing this diet. In fact, when he prepares
opment by doing thousands of for a competition, he follows the same diet,
reps of them. Hall does his slightly except for eliminating the skim milk he
differently. Instead of using the uses to make his protein drinks.
standard foot brace, he sits on a He begins his day with a protein drink
bench and uses only a five-pound made of whey protein, creatine and gluta-
dumbbell on each foot to anchor mine, along with some oatmeal and blue-
himself for two sets of 15 reps. He berries. He then heads off to train a client
says the hardest part is lowering at Gold’s. When he returns home, he has a
his upper body extremely slowly meal of one egg and four egg whites along
and in control to keep from falling with a hamburger patty that is 96 percent
backward off the bench. lean.
He trains his lower abs next. Murrell trains after he digests that meal,
His first exercise is a leg raise and and then after his workout he has a meal-
pike movement done while lying replacement drink made with skim milk
on a Swiss ball. He holds onto the plus more creatine and glutamine along
support bars of the dip machine with some flaxseed oil and strawberries.
and holds a 10-pound dumbbell Three hours later he has meal 4, which
between his feet as he raises his consists of either chicken breast or a ham-
legs over his head, supporting his burger patty, beans, cottage cheese and

upper back on the ball. Murrell fruit.
does two sets of 25 reps and su- Dinner is a salad and chicken, fish,
persets the exercise with vertical turkey or hamburger, a sweet potato and
knee raises for another two sets of yogurt and fruit. Later in the evening he
25 reps. has coffee and graham crackers with his
As for his leg workouts, I fully wife and then another protein drink with
expected Hall to admit that he skim milk before retiring.
no longer does squats. After all, I asked Murrell if he ever strays from his
squats are probably the most dif- Your average 65-year-old physique? diet for a cheat day. He admitted that every
ficult exercise on the planet, and Most 30-year-olds don’t look this Saturday morning he cheats on his diet.
they take their toll on the knees good! Hall hasn’t had a piece of pizza What does he eat for his cheat meal? “I’ll
and lower back. I know people in in 20 years. go to Bob Evans restaurant and order one
their late 30s who no longer squat multigrain blueberry pancake along with
because of that. some applesauce that I sneak into the restaurant. It’s really
Murrell obviously doesn’t by in to that philosophy. He good!”
does three sets of squats with 225 pounds for 20 reps! But When he told me that he hasn’t had pizza in more than
wait, he’s not finished. After squats he does four sets of leg 20 years, I asked him what he traditionally eats as his post-
presses, working up to eight plates on each side for 15 reps. contest meal. “I have a hamburger and french fries,” Mur-
That’s 720 pounds, not including the weight of the sled, in rell replied. “That’s the only time I eat french fries.”
case you’re counting. As for supplements, he regularly takes vitamin E, flax-
For his back Murrell is a big fan of chinups. Although seed oil, garlic, fish oil, aspirin, glucosamine, glutamine
he can no longer do wide-grip chins because of shoulder and creatine along with whey protein and meal-replace-
problems, he begins with a variety of other chins for five ment powders.
sets. He does close-grip chins, V-bar chins, chinups with Hall maintains his bodyweight at 175 pounds in the off
a supinated grip and commando chins—the last named season and loses just five pounds when he competes. The
performed by pulling your body up and over to one hand, only adjustment he makes to his diet is to eliminate skim
lowering and then pulling up and over to the other hand. milk and cut back on fruit.
That’s one repetition. For those of you who think cardio is essential for losing
Hall normally performs five sets of 10 to 12 reps, using bodyfat, note that Murrell does no cardio at all in the off-
different hand positions. He told me that he once did 185 season; he does it only the last three to four weeks before
reps of chins in 44 minutes—part of the Navy Seals workout a competition to speed up the fat-burning process. For his
that he often uses to challenge himself. most recent contest, he did 20 minutes on the stair stepper
Hall maintains his bodyweight at 175 pounds in

the off-season and loses only five pounds when
he competes.
Naturally Huge
three times a week and Hyperextensions (holding 25 pounds) 3-4 x 15
did notice changes—his Leg curls 3-4 x 15
glutes were harder. Stiff-legged deadlifts 3 x 15
Hall, who taught Lunges (with weighted vest) 2 x 30
physical education for Tri-set
32 years at Warrensburg Standing calf raises 3 x 12-15
Lathan Junior High Seated calf raises 3 x 15
School in Warrensburg, Leg press calf raises 3 x 20
Illinois, limits the num-
Thursday: Triceps, calves, hamstrings
ber of personal-training
Superset
clients he takes on be-
Close-grip bench presses 3 x 15
cause he wants to enjoy
Pushdowns 3 x 15
retirement. He and his
Reverse-grip pushdowns 3 x 15
wife, Nola, have been
Bench dips (feet on floor) 3 x 15
married for 35 years.
Leg curls 3-4 x 15
Hall has no plans
Stiff-legged deadlifts 3 x 15
to stop competing. He
Lunges (with weighted vest) 2 x 30
believes he can still
Tri-set
improve his physique,
Standing calf raises 3 x 12-15
and it is the challenge
Seated calf raises 3 x 15
that pushes him to
Leg press calf raises 3 x 20
train so hard. His goal
is to be the best he can Friday: Quadriceps, abs
be no matter what his Ride bike (warmup) 10 minutes
age—although I think Leg extensions 5 x 15
it’s safe to say that Squats 5 x 20
Murrell doesn’t even Leg presses 4 x 15
consider his age when Nautilus one-leg leg presses 3 x 15
it comes to his physical Abs: same workout as Monday
accomplishments. His
achievements in the Hall’s Daily Diet
sport of bodybuilding Breakfast: whey protein drink with creatine and gluta-
are tangible proof of mine, 1 cup oatmeal with blueberries

the possibilities of the
Preworkout: 1 egg, 4 egg whites, hamburger (96 per-
human body.
cent lean)
To contact Murrell
Hall, write to MrAbs@ Postworkout: meal-replacement shake with skim milk,
fgi.net. creatine, glutamine, flaxseed oil and strawberries
Lunch: chicken or hamburger, beans, cottage cheese
and fruit
Murrell Hall’s Training Routine Dinner: chicken, fish, turkey or hamburger; salad, sweet
potato, yogurt, fruit
Monday: Chest, biceps, abs
Superset Snack: coffee and graham crackers
Dumbbell flyes 3 x 15 Before bed: meal-replacement drink with skim milk
Dumbbell bench presses 3 x 15
Incline flyes 5 x 15 Editor’s note: John
Superset Hansen has won the
Dips 5 x 15 Natural Mr. Olympia
Pushups 5 x 15 and is a two-time Natu-
Barbell curls 3-4 x 10 ral Mr. Universe winner.
Preacher curls 3 x 12 Visit his Web site at
Seated cable curls 3 x 15 www.naturalolympia
Weighted situps (41-pound vest) 3 x 25 .com. You can write to
Weighted situps (incline) 2 x 15 him at P.O. Box 3003,
Roman-chair situps 2 x 15 Darien, IL 60561, or call
Leg raises on Swiss ball (10-pound dumbbell) 2 x 25 toll-free (800) 900-UNIV
Vertical knee raises 2 x 25 (8648). His new book,
Natural Bodybuilding,
Tuesday: Back, hams, calves
and new training DVD,
Chins (variety of hand positions) 5 x 10-12
“Real Muscle,” are now
One-arm dumbbell rows 3-4 x 15
available from Home
Neveux
Low-pulley rows 3-4 x 15

Gym Warehouse, (800)
High-pulley rows 3-4 x 15
447-0008 or www
Straight-arm pulldowns 3-4 x 15 John Hansen
.Home-Gymcom. IM
88 MARCH 2007 \ www.ironmanmagazine.com John@NaturalOlympia.com
Muscle
Zone
The GH/Exercise
Connection for
More Muscle,
Fat Loss and
by
by Jerry
Jerry Brainum
Brainum •• Photography
Photography by
by Michael
Michael Neveux
Neveux Anti-Aging Effects
Bodybuilders and other athletes speak of growth

hormone with hushed reverence. Many think that GH is
what’s primarily responsible for the massive physiques
that dominate professional bodybuilding today and
that seem to dwarf those of a generation ago.
While it’s true that GH is one of three primary
anabolic hormones in the body (the others being
testosterone and insulin), it’s also true that GH is
shrouded by myth. Take the notion that using a
pharmaceutical form of GH enables you to eat as
many as 10,000 calories a day yet lose appreciable
levels of bodyfat simultaneously. Another idea is that
GH promotes hyperplasia, or a splitting of muscle
fibers into new fibers—a property that other anaboliic
hormones don’t have.

Growth Hormone Muscle Zone
GH release produced by
exercise does offer several
Model: Joe DeAngelis

significant effects for
bodybuilding purposes.
The reality about GH is not quite When insulin lowers blood glucose, have defective hormone release
so dramatic. The only drug-tested GH and other hormones prevent the mechanisms.
Mr. Olympia occurred in Chicago levels from dropping too low. The an- When it’s taken orally, however,
back in 1990. Several of the com- tagonist effect of GH against insulin the scenario changes. Arginine goes
petitors told me, off the record, that is so potent that many researchers to the liver, where it encounters the
they planned to circumvent that believe that large doses of it promote enzyme arginase, which degrades it.
year’s drug prohibition by using insulin insensitivity, thus increasing You could get around the formidable
large amounts of GH. Then, as now, the chance for diabetes. More recent enzymatic barrier by increasing the
there was no official test to show studies, however, show that normal oral dose, but then you’d probably
that an athlete was injecting GH. The levels of GH, such as that induced by have to deal with nausea. Besides,
competitors figured that GH pro- exercise, help prevent both metabol- when you take arginine prior to
vided little or no actual anabolic or ic syndrome and diabetes by cutting weight training, it has the paradoxi-
muscle-building effects by itself but visceral, or deep-lying, abdominal cal effect of blunting GH release.
did pack a punch when used with fat. Several (continued on page 100)
anabolic steroids. When the steroids The anabolic reputation of GH has
were eliminated a few weeks before also fostered a large response from
the contest, GH froze the muscle size the food supplement industry. Most
produced by the earlier drug cycles GH supplements on the market are An increase in GH,
and kept delivering fat-loss benefits. based on various combinations of coupled with the rise of
That makes a lot of sense because amino acids. Whether aminos actu-
GH is a survival hormone. Among its ally promote a GH response depends other anabolic hormones,
many functions is that it preserves on how and when they’re used. Intra- improves muscle protein
lean mass, mainly muscle, by pro- venous administration of the amino
moting the use of bodyfat as fuel. acid arginine in 30-gram doses pro- synthesis. That translates
GH also comes into play as a coun- motes significant GH release unless to increased muscle size
ter-regulatory hormone to insulin. you’re deficient in the hormone or
and strength.
Of the three major anabolic

hormones, GH provides terone and insulin. Each hormone
the most potent fat appears to potentiate the anabolic
mobilization. effects of the others. They’re syner-
gistic in another sense too. A high
level of GH offsets the possible side
effects of other anabolic hormones.
For example, by itself insulin is the
greatest promoter of increased body-
fat synthesis. It also lowers blood
glucose, leading to a loss of training
energy and increased fatigue. GH
and, to a lesser extent, testosterone
counteract insulin’s bad side.
Of the three major anabolic hor-
mones, GH provides the most po-
tent fat mobilization, especially for
people on low-carbohydrate diets
who exercise. GH is secreted most
substantially when blood glucose
and fat levels are lower and amino
levels are higher—conditions typical
of people on low-carb diets.
One reason it’s so hard for people
who have a lot of bodyfat to lose
weight is that they usually have
higher resting insulin levels. That op-
poses GH release. When they begin
to exercise, their normal GH release
response is also blunted, making fat
loss an arduous process. The good
news is research showing that los-
ing bodyfat through regular diet and
exercise normalizes the GH response
to exercise.
Another reason you want to pro-
mote a GH response during exercise
is that GH is uniquely useful for pre-
serving and repairing connective tis-
sue, such as ligaments and tendons.
Anyone who’s lifted for any length
of time knows well the training set-
(continued from page 96) studies have is used for muscle repair and pro- backs caused by connective-tissue
shown that a drug form of GH motes the activity of muscle stem injuries. Connective tissue, unlike
combined with exercise offers no cells, or satellite cells. Locally pro- muscle, has a poor blood supply, so
advantages over exercise alone. On duced IGF-1 is further spliced into healing injuries can take weeks or
the other hand, the GH release pro- two variants in muscle, with one even months. GH strengthens and
duced by exercise does offer several being the mechano growth factor, repairs connective tissue, accelerates
significant effects for bodybuilding or MGF, probably the most anabolic its healing and prevents the damage
purposes. An increase in GH, cou- substance of all because it directly from occurring in the first place.
pled with the rise in other anabolic controls the activity of muscle sat- That helps explain why so many
hormones, improves muscle pro- ellite cells. MGF is so potent that it
tein synthesis. That translates into can resuscitate dying satellite cells
increased muscle size and strength. in older animals and people.
The actual anabolic effector is If providing GH alone doesn’t do GH is secreted most
insulinlike growth factor 1, which much for muscle growth, and con- substantially when
is produced in the liver under the sidering that IGF-1 and MGF are
stimulation of GH release. the primary anabolic growth factors
blood glucose and
The IGF-1 produced in the liver in muscle, why be concerned about fat levels are lower
is used throughout the body. IGF-1 promoting GH release through and amino levels are
is also produced locally in trained exercise?
muscle, often as a result of damage One reason is the size-and- higher—conditions
from intense exercise. That IGF-1 strength synergy of GH, testos- typical of people on
100 MARCH 2007 \ www.ironmanmagazine.com low-carb diets.
In-the-Gym GH Surge
Research shows that growth hormone diminishes every year after
your mid-20s, and by age 60 it’s down by 75 percent. That concerns me
because I’m 47 years old and still trying to build muscle. GH is syn-
ergistic with anabolic hormones like testosterone, so it has a potent
muscle-building effect—not to mention that it helps you burn bodyfat
when you’re trying to get lean.
So what’s an aging bodybuilder to do? Accept slow-to-no muscle
growth when middle age knocks down the door? No! In fact, I made
some of the best gains of my life after age 40 because I began using a
few training techniques that improve GH output. The key is to go for
the burn.
A lot of studies show that muscle burn is related to growth hormone
release [Canadian Journal of Applied Physiology (1997). 22:244-255].
Does that mean you can just do high reps to make it happen? Not
necessarily. GH is also tied to high-intensity exercise and fast-twitch-
fiber stimulation. Sure, 15 reps may make more GH release happen;
then again, the fatigue buildup may short-circuit your intensity before
significant fast-twitch-fiber recruitment occurs. There are a few better
ways to get intensity combined with a searing effect:
1) Drop sets. You do a set, reaching exhaustion at around nine reps,
reduce the poundage by about 20 percent and immediately do another
set, getting around six reps. Muscle burn? You bet! Notice that you get
two sets in the anaerobic rep range, but doing them back to back jacks
up the burn. For very brave souls, try a double drop, tacking on a third
set after another 20 percent weight reduction. You should get about
four reps and be screaming, “Fire in the hole!”
2) Supersets. Here you do two exercises for the same bodypart
back to back—for example, close-grip bench presses and pushdowns
for triceps. Pick a weight for each exercise on which you can get about
eight reps. Tri-sets will work even better—more burn—but you may
have trouble securing three pieces of equipment in a busy commercial
gym. Drop sets or double drops are usually better in a crowded train-
ing environment.
3) X Reps. This is my favorite, and I give it the most credit for help-
ing me achieve my best condition ever in my 40s. Here you do a set,
reaching exhaustion around rep nine, then lower the resistance to the
semistretched point on the exercise, such as near the bottom of an
incline press, and do short eight-inch partials till the burn is too much.
That gives you intense max-force-point overload and extended-ten-
sion burn. To really create a firestorm, you can add a static X right at
the semistretched point when you can no longer move the resistance.
Now you’ve exhausted full-range strength, partial-range strength and
static strength, all in one
brutal, searing set. Talk Its complete
about a GH stimulator!
Give one or all of
those in-the-gym GH
power has
boosters a try. Even if
you’re not over 40, more remained dormant,
GH can only increase
your muscle-building but something
and fat-blasting efforts.
And isn’t that what the has awoken it...
bodybuilding thing is all
about?
—Steve Holman
www.X-Rep.com
Editor’s note: For Turn the page

more on all of the tech- to get shredded
niques, visit www
.X-Rep.com.
Steve Holman, Age 47.

GH is uniquely
useful for world-class athletes use GH, even
preserving if they aren’t interested in building
and repairing massive muscles. GH helps them
connective tissue, recuperate from intense training
such as tendons and protects connective tissue from
and ligaments. injury.
GH’s role in protecting connec-
tive tissue also applies to people
as they age. Most forms of joint
pain involve connective tissue and
often appear when GH levels drop
with aging. Paradoxically, injecting
large doses of GH causes joint pain
in many people through an over-
growth of tissue.
One interesting aspect of exercise
and GH is that normally when large
amounts of GH enter the blood,
the brain’s feedback system blunts
release of the hormone that releases
GH. Yet with continued exercise, the
body overcomes the feedback.
As to what precisely sets off GH
release during exercise, scientists
still aren’t sure. There are, however,
several candidates.
Model: Bob Donnelly
One theory is that exercise-in-
duced muscle tension provides a
neural effect, leading to a GH re-
lease. Another popular hypothesis
is that nitric oxide stimulates GH
release during exercise. Studies
show that NO does potently pro-
mote GH release, but they involved
isolated cells, and whether the effect
occurs in a living human body is still
speculative.
The most popular explanation
is that the hydrogen ions, or acid
produced in muscle, relay a chemi-
cal message to the brain that results
in a heightened GH response. When
subjects take antacids, such as so-
dium bicarbonate, during exercise,
the GH release is blunted.
That raises the question of
whether using supplements that
reduce muscle acidity, such as beta-
alanine, would reduce GH release.
The answer is no; supplements work
Many world-class
athletes use GH
High insulin
levels oppose GH because it helps
release. them recuperate from
intense training and
protects connective
tissue from injury.
Even not
drinking enough
water during
training blunts
Model: Steve Namat
GH release.
in the muscle, and the acid feedback

mechanism that stimulates GH Some studies
release occurs in the blood.
So what type of exercise promotes show that having
the greatest GH release? The short
a protein-and- ... and it’s going to
answer is the kind that’s brief, hard
and intense. Lifting weights would
get more results than most aerobic
carb drink before set off an eruption
workouts. To get a GH response and after training of fat-burning fury.
from aerobics requires passing
what exercise scientists refer to as leads to a greater
the lactate threshold—when lactic
acid appears in the muscle. That
GH release. GH
event signals a change from aerobic response is also
to anaerobic exercise metabolism.
While doing high-intensity aerobics, greater when you
such as interval training, promotes
higher GH release, it also lowers
do multiple sets Turn the page
to get shredded
the fat oxidation that occurs during
lower-intensity aerobics. Interest-
than when you do
ingly, doing high-intensity aerobics single sets.
increases resting pulse am-

plitude of GH release, mean-
ing that you burn more fat at
rest. That may help explain
why interval training leads to
greater fat loss than conven-
tional steady-state aerobics.
Early studies suggested
that you can achieve the
greatest GH response from
exercise that you do sev-
eral times a day. More recent
studies, however, demon-
strate that you get the great-
est effect from the initial
workout, with workouts
Model: Dan Decker
Studies show that the more

intense the exercise, the more
GH the body releases.

done later on the same day lead-

ing to blunted GH release. That’s
because the workout stimulates
higher blood lipids, which persist
for several hours afterward. Higher
blood fat blunts further GH release
during exercise.1
The more muscle you use during
an exercise, the greater the release
of GH. So training larger muscle
groups, such
(continued on page 112)
Lactic acid in the blood

Model: Dave Goodin
is believed to trigger GH
release.

Model: Jay Cutler

Exercising in the cold
inhibits the release of GH.
So, for example, rowers
have higher levels of GH
than swimmers, whose
core temperature goes
down because they’re in
the water.
as the legs and back, produces a
far greater GH release than train-
ing smaller muscle areas, such as
arms or shoulders. Aerobic equip-
ment that involves both upper- and
lower-body muscles simultaneously
stimulates higher GH levels than
lower-body-only exercises or ma-
chines.
One reason exercise promotes
GH release is that it usually raises
core body temperature. GH regu-
lates body temperature and helps
prevent overheating during exercise. substantiated that. Using asthma can produce a reliable antiag-
Conversely, exercising in the cold drugs in the category of beta-2 ago- ing affect. It’s likely that the true
inhibits the release of GH.2 So, for nists also blunts GH release during advantages of weight training will
example, rowers have higher levels exercise—that includes the drug manifest themselves in the realm
of GH than swimmers, whose core clenbuterol. Researchers think that’s of longevity and quality of life.
temperature goes down because because the drugs increase the Note: For the best training tech-
they’re in the water. release of somatostatin, a protein niques that can help you increase
Eating a high-fat meal prior to that blocks GH. Even not drinking your growth hormone output for
training blunts GH release. So will enough water during training blunts better anabolic actions and body-
eating carbs, but to a lesser extent.3 GH release.4 fat reduction, see “In-the-Gym GH
Some studies show that having a GH response is greater when you Surge” on page 101.
protein-and-carb drink before and do multiple sets than when you
after training leads to a greater GH
release, though other studies haven’t
do single sets. One study showed a
greater GH response among exer-
References
cisers doing four sets than 1 Stokes, K., et al. Human growth
those doing two, but doing hormone responses to repeated

six had no further effect. bouts of sprint exercise with dif-
To get a GH Another study showed that ferent recovery periods between
response doing forced reps increased bouts.J App Physiol. In press.
from GH release. 2 Wheldon, A., et al. (2006). Exer-
aerobics
Doing a high-rep set at cising in the cold inhibits growth
requires
passing the end of a series of heavier hormone secretion by reduc-
the lactate sets also produces a much ing the rise in core temperature.
threshold. greater GH release, as does Growth Hor IGF-1 Res.16:125-31.
resting one minute or less 3 Cappon, C.P., et al. (1993).
between sets. Lowering the Acute effects of high-fat and high-

weight produces greater glucose meals on the growth hor-
GH release than raising the mone response to exercise. J Clin
weight.5 Endocrin Metabol. 76:1418-22.
Since most scientists 4 Peyreigne, C., et al. (2001).
agree that GH and IGF-1 Effect of hydration on exercise-in-

drop precipitously with age duced growth hormone response.
and that the lack of those Eur J Endrocrin. 145:445-50.
hormones produces many 5 Kraemer, W.J., et al. (2005).
Model: Adrian Janicke
symptoms associated with Hormonal responses and adapta-

aging, continuing to engage tions to resistance exercise and
in exercise known to elicit training.Sports Med. 35:339-61.
the greatest GH response IM

A Bodybuilder
Episode 20
The Need for Thick Skin
by Ron Harris Photography by Michael Neveux
“
M
an,” Randy said, shaking his does it? Muscleheads can dish with the best of
head as he walked into the them. The anonymity of screen names and the
gym. And I knew exactly what ability to effortlessly impersonate others in a
he was referring to. malicious manner only make it easier.
I’d written something in a I hadn’t trained with Randy in more than a
magazine that someone was very upset about, week, and that was when most of my dubious
and through the magic of Internet message Internet publicity had erupted and festered.
boards it had escalated into a major inter- Randy had followed the whole mess and had
national incident. For those of you who are even chimed in to defend me several times
unfamiliar with these message boards on body- under his screen name, “Buttercup.” Yes, most
building Web sites, let me try to draw a compar- guys have tough-sounding names like
ison. In the old days housewives used to gather “2Huge4U” or “BenchPress700,” but Randy had
in their backyards as they hung and folded their appropriated the name of one of the Powerpuff
laundry, gossiping over the fence about who Girls. I actually had to ask him to cease and
said what about whom, which spouses were desist with his well-meaning defense, as he was
cheating, who was stealing from the church also insulting the other guy mercilessly in the
offering baskets and so on. When the telephone process. It only infuriated the other guy’s fans,
came on the scene, it facilitated rapid dissemi- who unleashed a new wave of hostility and ill
nation of rumors, lies and unfounded accusa- will.
tions. The whole thing was getting uglier by the
Then came the mother of all high-speed minute. I finally stopped responding at all. The
communication tools: the Internet. Nowadays negative energy was making it hard for me to
bodybuilders can share their training and nutri- sleep and focus on my work.
tion tips with their brothers and sisters in iron It took my wife, Janet, to make me step back
at lightning speed. Of course, they can also and realize what a colossal waste of time the
insult each other, make wild claims and ac- whole fiasco was—kind of like campaigning for
cusations and intentionally start trouble in any Ralph Nader for president. I was finally shrug-
number of ways. ging it all off, but Randy was still seething.
Housewives of yore clucking beneath their “Did you read what that idiot posted this
laundry lines had nothing on today’s body- morning?” he demanded.
Model: Ken Yasuda
builders when it comes to delighting in gossip “Randy, I don’t even want to know. I prom-
and scandal. It doesn’t quite mesh with the ised my wife and myself I wasn’t going to reply
image of big, strong, macho dudes very well, anymore, no matter what (continued on page 128)

A Bodybuilder Is Born

mused.
“Every couple of weeks you hear
about someone getting arrested,
dying, going through a divorce or
being responsible for the death of
Princess Diana. Nine times out of 10
it turns out to be a total fabrication.
But in the meantime, the accused
has to go through a good deal of grief
and waste his time trying to convince
everyone the story isn’t true. I hate
to tell you, but if you achieve any
amount of fame or recognition in
this sport in the next couple of years,
odds are you’ll eventually be the
subject of trash talk.”
“That’s crazy!” Randy laughed.
“What could anyone possibly say
about me?”
“Oh, where do I start?” I grinned
back at my naïve young friend. “If
you have a great bodypart, you’ll hear
how it’s all synthol or an implant or
A positive something. Or if you have a lagging
attitude bodypart, they’ll gloat about how
can help horrible it is and how you’ll never
create more bring it up. People with nothing bet-
ter to do will question your sexuality,
positives in
accuse you of being a drug addict,
the gym—
even say you’re a huge fan of Justin
like bigger Timberlake.”
muscles. “That’s so wrong,” he moaned. “I
hate Justin Timberlake.”
“Years ago when I was first get-
(continued from page 123) was said I didn’t deserve the abuse from ting into this business, working for
about me. All that does is keep the some of these nameless message a bodybuilding show on ESPN, my
thing going and going.” board trolls, but you have to under- boss told me I needed to develop
“I don’t get it, Ron. Some of these stand that some people thrive on thick skin and let all that crap bounce
fools are making you out to be negativity and live to make others right off me. I wasn’t even really
worse than Hitler, Saddam Hus- miserable. Even really nice guys like listening at the time, but I sure un-
sein and the Antichrist just because Ronnie Coleman and Jay Cutler, derstand what he meant by that now.
you’re in this feud with their idol.” who never say anything bad about There will always be people who are
“I know,” I said. “It was really anybody, are the victims of these jealous of you or dislike you for their
getting under my skin, but all of a negaholic bums.” own evil reasons. The Internet gives
sudden I came to my senses and “Yeah, I’ve heard about them get- those people an easy forum to spread
saw how ridiculous it was. I knew ting arrested a couple times,” Randy their vile garbage for all to see.”
The Internet
is the
mother of
all gossip
spreaders.
Rumors
about drug
abuse, death
and murder
spread at
lightning-
fast rates
through
cyberspace.

Model: Derik Farnsworth
Training has an
antidepressant effect.
“So what do you do, just ignore

them?” A great pump is a
I had to let that question sink in a tremendous stress
moment, because ignore the nega- reliever, hormone
tivity is exactly what I should have releaser and self-
done from the get-go, but hadn’t. confidence builder.
“Ignore them, to start with,” I
said. “Of course, once you’ve read
the rotten things they’ve said about
you, it’s nearly impossible not to
let it stress you out to some extent.
But luckily for us as bodybuilders,
we have access to a better stress-
reliever than anything you’d ever
see in a pharmaceutical company’s
commercial.”
Randy tilted his head to the side
for a second like a dog. “You mean
training?” Boy, if I’d had a gold star
to stick on his forehead or even a
Scooby Snack to reward him with, I
would’ve given it to him right then.
“Exactly. Take all that stress and
grief, and turn it right around. I’ve
had some seriously ferocious work-
outs over the past week, and it’s all
Model: Steve Namat
thanks to the mean-spirited things

that were posted about me for the
whole bodybuilding world to see.

Channel your stress

into your workouts and
watch it slip away.
Model: Jose Raymond

Every time I get one more rep or
use 10 more pounds on an exer-
cise than I did the time before,
I’m thinking, This one’s for you,
you sorry SOBs. I should start a
thread thanking them for helping
me get bigger and stronger.”
“So that’s what I have to look
forward to, huh?” Randy asked
glumly. “And here I thought I
would get fans and people saying
only nice things about me.”
“Honestly, there’s plenty of
that if you’re a good guy and
treat everyone respectfully. Oc-
casionally, though, there will still
be jerks who want to bring you
down, and you’ll have to deal
with it.”
“I think I’ll deal with it by
becoming an even better body-
builder,” he said as he launched
into a set of seated dumbbell
shoulder presses. I thought about
that for a minute.
“You know what, Randy? Every
once in a while I learn something
from you too. When anyone tries
to bring me down, I’ll just be-
come a better bodybuilder too.
Be the best bodybuilder If you let them get to you, they
Model: Ken Yasuda
you can be. Success is win, but if you keep on doing

the best revenge of all. your thing the best you can, you
win. Success is the best revenge
of all.” IM

How and Why
Older Iron
Enthusiasts Get
Better With Age
by the Editors
Photography by Michael Neveux
Look around. When most

people reach middle age, they
appear to have given up—or
at least settled in for a severe
beating from Father Time. It
doesn’t have to be that way—
physical collapse after age 40 is
not, repeat not, inevitable.
To prove it, we’ve gathered
the owners of a few over-40
physiques, pictured on the next
few pages, and asked them to
reveal their beliefs, secrets and
regimens for maintaining that
youthful appearance and exu-
berance (that’s “staying stoked”
for you young whippersnap-
pers).
Of course, one of the biggest
secrets is plenty of iron—as in
pumping it, not taking it. It’s
the metal that enables you to
get older without getting old.
Right, gang?

“I learned that
I do much better
sticking to the
basics. “
Dave Goodin
Age: 48 Height: 5’7”
Weight: Contest, 170-173; off-season, 180-185
Antiaging strategy: Eat clean; never stop training; Muscle-Link GH Stak,

Pharmanex Life Pak Nano (vitamins/minerals/antioxidants)
Training adaptation: When I was younger, I’d try every routine that
came out in the magazines. I learned that I do much better sticking to the
basics. There are really no secrets. You just have to train hard and consis-
tently...and keep doing it for a long time.
Motivation: Competition is a huge motivational factor for me. I keep

photos of guys I compete against up in my office. I know that I’ll be step-
ping onstage with the best drug-free bodybuilders in the world. I know my
fans will be expecting me to be in contention in every show. Another thing
is all the wonderful letters I get from people who are inspired by what I’ve
accomplished. Knowing that they’re looking up to me keeps me going too.
Diet strategy: High protein, moderate carb, lowfat—six to eight meals a

day
Favorite antiaging supplement or nutrient: GH Stak, LifePak Nano
Life philosophy: Treat other people as you would want to be treated.

Dedicate yourself to accomplishing your goals, but don’t forget to enjoy
life. (continued on page 142)

Dave Fisher
Weight: Contest, 220
I took the last six years off from competing, which

was quite an experience. I turned pro back in ’93 at the
North American Champion-
ships and then competed in
about a dozen pro shows dur-
ing the mid-’90s. I just made
a comeback this past summer
when I entered the Europa show
in Texas. I didn’t place as well
as I would have liked, but I did
get into awesome shape. (The
photos here were taken just days
after that show; not bad for 43,
eh?)
I don’t do cardio regularly.
I know it’s good for you; I just
hate it with a passion. Of course, I did a ton of it while
getting ready for my show, but that was because I had
to. In general, I maintain pretty low bodyfat without
cardio.
When it comes to food, I can’t say that as I’ve gotten
older, I’ve had to pay more attention to diet to stay in
shape—just the opposite. With all the years I’ve put into
training and all the muscle I’ve built, I can get away with
eating all the crap I want.
In contrast to my diet, training has become a lot dif-
ferent since I passed the 40 mark. Can you say “warmup
sets”? And lots of them! Oh, and the days of 400-pound
bench presses are long gone. Now I keep the reps up
and still try and use enough weight to stimulate the
muscle. I go to the gym four to five days a week, and I
hit each bodypart once per week.
What keeps me training, you ask? Vanity, pure van-
ity! I like looking good, plain and simple. Actually, I
wouldn’t be described as looking good by most people.
I’d be put in the “too big” category—and that’s just
where I like to be. I don’t want to be one of those tight
swimmer-looking dudes.
My life philosophy: Nothing lasts forever, so you bet-
ter enjoy it now!
Editor’s note: To contact Dave Fisher, send e-mail to
bodybydavefisher@yahoo.com.

Skip La Cour
Weight: 230 pounds
Antiaging strategy: Spend as much of your

time as possible doing what you love to do,
doing what you have natural ability or talent
for doing and sharing what you love to do with
others. Spend as much of your time as possible
with people you truly want to spend your time
with. Life is way too short to live any other way.
Training adaptation: I train as effectively
and efficiently as possible. Over the years I’ve
learned that if I raise my intensity and execu-
tion, I can be more productive with less vol-
ume.
Motivation: I love the self-
discipline and continual
challenge training and eat-
ing properly give me. I con-
stantly set goals. I do a lot of
visualization. Because I teach
others, I’m forced to walk my
talk.
Diet strategy: During the
week, I intentionally keep
my meals plain and simple.
My main purpose for eating is to stay healthy,
grow muscle and keep my bodyfat levels
manageable. If I decide to relax at all with my
habits, it’s on weekends. I eat at least six meals
a day. For the most part, I avoid starchy carbo-
hydrates and eat as many green vegetables as
I want. I always have a preworkout and post-
workout drink of VP2 Creatine HSC (quickly
dissolving protein and high-glycemic-index
carbohydrates).
Favorite antiaging supplement or nu-
trient: GL-3 L-Glutamine; ProFlex 750 (glu-
cosamine sulfate and chondroitin sulfate);
flaxseed oil, CLA 1000 and other good fats. I
drink about one gallon of water every day. I
take antioxidants—vitamin C, vitamin E and
beta-carotene—after every workout.
Life philosophy: Life is all about stretching
yourself past preconceived limits. It’s about
growing beyond your current level of achieve-
ments—even the ones you never thought you’d
reach. So if you’re currently feeling the pain of
being pushed to the point of extreme discom-
fort—enjoy the journey, gosh darn it! You’re
living life to the fullest.
Web sites: www.SkipLaCour.com; www
.SkipLaCourSeminars.com

“I constantly set
goals. I do a lot of
visualization. Because I
teach others, I’m forced
to walk my talk.”

Rachel McLish
Age: Waaay over 40!
Height: 5’6 1/2”
Weight: 126
Antiaging strategy: Deliberate hydration with spe-

cifically enhanced water, following a beneficial diet
(detailed in my forthcoming book TLC—Tighter and
Leaner to the Core), participating in a broad spectrum
of weight-training exercises, including related supple-
mental movements and stretching, and last but not
least practicing destressing deep-breathing techniques.
Training adaptation: The weights are relatively

lighter, the duration of the workouts is shorter, and
even though the specific isolation exercises designed to
fine-tune and build the intricate muscles in the body
are no longer necessary for my goals, I still incorporate
them from time to time simply because I enjoy doing
them. What will never change is the intensity, the focus
and the deliberate purposefulness of the actual work-
outs. But I find it fun to go back to square one once in a
while, be a beginner, gradually increasing the difficulty
level until I get to the point where I remind myself that
I’ve already won the Ms. Olympia title and can slack off
if I want—which I do!
Motivation: The motivation changes from

season to season (hello, bikini season!) or even
from day to day, but I always find a spark of
motivation—from my surroundings, happen-
ings in my life or the people around me. The
most beautiful thing that motivates me about
living the fitness lifestyle is the sheer force of
knowing all the countless benefits that come
from keeping on keeping on. That makes it fun, plea-
surable and definitely worthwhile.
Diet strategy: Something wonderful happens to your

body when you become extremely picky about your
food choices. I follow and describe in my book what
I call the beneficial diet, which gives you the freedom
to eat the foods of your choice as long as you have
the awareness of what you’re actually eating and how
your body responds to it. But for the most part, I like to
divide my nourishment into three meals with the free-
dom of having snacks in between if I feel like it.
Favorite antiaging supplement or nutrient: I

enjoy all of the powerful antioxidant supplements,
extracts and teas, along with the omega-3 oils.
Life philosophy: To keep learning new things, keep

growing in different directions, keep building your
inner character, cut out the middle man and go straight
to the source of your endeavor—and be charitable.
Basically, to keep improving and lifting yourself up as
you lift and help others along the way. IM

“The most beautiful
thing that motivates me
about living the fitness
lifestyle is the sheer
force of knowing all the
countless benefits that
come from keeping on
keeping on.”

At the ’84 Mr.
Olympia.

Frozen
in Time Bill Grant’s Physique Is Almost Identical to
His Winning Form of Three Decades Ago
by Jerry Brainum
Photography by Michael Neveux and John Balik
The year was 1970, and the place was the original Gold’s Gym in Venice,
California, where much of “Pumping Iron” would be filmed four years later.
I approached the two men standing under the chinning bar with some
trepidation. One of them was a bodybuilder I’d seen compete the day before
in the AAU Mr. America contest. His name was Bill Grant, and he’d placed 12th
in the contest, which was won by Chris Dickerson, who went on to win the Mr.
Olympia title in 1982. I told Grant that I thought he should have placed higher.
“Thanks, man,” was his only reply as he turned to continue his set of chins.
It wasn’t an especially auspicious beginning to a friendship that continues to
this day. Perhaps the oddest aspect is that Bill doesn’t look that much different
from the way he did that day 36 years ago. Sure, the Afro is gone, but the body
remains remarkably similar. Grant is a true example of the power of exercise
and nutrition to forestall the ravages of aging. After all, how many 60-year-old
men can boast of having the same measurements they had at age 20?
Bill was born on September 27, 1946, in Orange, New Jersey, and still
resides nearby. To say that he was small when he began training would be
an understatement. In fact, Grant was so tiny, he’d have had to look up to a
pygmy. At 14, when he began training, he stood only 4’9” and weighed 110
pounds. He tried out for his high school football team, only to be rejected
because the school didn’t have a uniform small enough to fit him. Grant,
however, took advantage of his stature and speed to run track, competing
successfully in the mile and other events.
Frozen
in Time

His conversion to bodybuilding
occurred after he met a man named
Randy Coyle at a local training cen-
ter. Coyle not only knew all the nu-
ances of proper training, but he was
also the inventor of some unique
training equipment. Under Coyle’s
guidance Bill began training in an
organized fashion, doing basic ex-
ercises that focused on large muscle
groups, such as squats, bench press-
es and barbell rows. From the start
he particularly enjoyed training his
arms, and they responded according-
ly, to the extent that Bill later became
famous for his massive biceps devel-
opment. Coyle’s training suggestions
proved effective, as Bill gained more
than 35 pounds of muscle.
At 17, Bill began competing in
bodybuilding, with his initial venture
being the Mr. High School New Jersey
contest in 1963. He placed fifth but
was victorious the following year at a
well-known local show called the Mr. These days Bill has a thriving
Suburban. personal-training business and has
In 1967 he placed 10th in the AAU started his own food supplement
Mr. USA, and the following year he company, Bill Grant Nutrition. He
won the Mr. New Jersey title. His two continues to train regularly, draws
greatest victories, however, occurred fans at his personal appearances
a few years later, the first at the ’72 and is a popular emcee of body-
WBBG Professional Mr. America building and fitness shows. Last July
competition, which was held in New he was honored with the Muscle
York. I attended that show with my Beach Hall of Fame Award, which
mother, and when Bill broke down was presented to him by IRON
in tears after being announced as MAN publisher John Balik at Venice
the winner, my mom asked, “Do all Beach.
bodybuilders cry when they win?” An old joke asks,
I told her that while they rarely cry “Who lies in Grant’s
when they win, they often cry when tomb?” One thing
they lose. for sure, it isn’t Bill
In 1973 Bill won the IFBB Mr. Grant, who seems
World title, which enabled him to to have blunted
turn professional in that organiza- the effects of aging
tion. He commenced upon a lengthy through exercise
pro-bodybuilding career that ended and nutrition. Let’s
with his appearance at the ’94 Mas- see how he does it.
ters Mr. Olympia, where he placed JB: Is it ever
eighth. Over the years he became too late to begin a regu-
known for his perennially ripped lar bodybuilding program?
5’9”, 185-pound physique, and he BG: No, you can start at any age.
was popular with audiences because In fact, recent medical studies show
of his use of props, such as fog and that people as old as 70 to 80 can
strobe lights, which he pioneered in build strength and add some mus-
his contest appearances. cle. The gains don’t come as fast as
Bill married at age 19, a union that when you’re young, but the health
produced three great sons, Bryan, benefits are far more apparent when
Jason and Christopher, the oldest of you’re older.
whom is now 40, and his sons have JB: What are the primary
given him eight grandchildren to changes you’ve made in your
dote on. A later marriage produced training from what you did in
Bill’s youngest child, 13-year-old your younger days?
Justin. (continued on page 162)

exercises. That style of rapid training
seems to offer some beneficial car-
diovascular effects.
JB: Have you made any dietary
concessions to age?
At the ’88 Night of the BG: While I eat almost anything
Champions. that I want, I never eat a lot. The
quantities are small, so the total ca-
loric intake isn’t that much despite
the inclusion of a lot of, shall we say,
nonstandard bodybuilding foods.
When Arnold used to diet for con-
tests, he would never cut out any
BG: I still train JB: Why do you think that foods but only lower the size of his
in the same man- some bodybuilders look good portions and overall food intake. I
ner, using the as they age, while others seem prefer a similar style, though my diet
same level of to lose muscle and gain fat? would not exclude so-called junk
training inten- BG: I think a lot of it relates to foods.
sity as I did 30 favorable genetics—also continued JB: What food supplements do
years ago. The training and good nutrition prac- you use and why?
major difference tices. As I said, my metabolism has BG: I use my own supplement,
is in the train- allowed me to be a little loose with called Creatine Cocktail. Also a high-
ing frequency. I used my nutrition in that I can eat a few quality milk protein supplement,
to train four days a week, working so-called forbidden foods, such as liver tablets, amino acids and multivi-
each muscle group twice on a split ice cream and even occasionally tamins. I wish creatine supplements
routine. These days I work out only french fries. But I still try to ensure had been available when I competed
twice per week, training each muscle that I get all the required nutrients years ago, as they have proved a huge
group only one or two times weekly. for good health. asset to my training. I think that
I’ve found that the decreased train- JB: Since many studies show supplements are integral to main-
ing frequency lowers the incidence that you are only as old as your taining muscle mass and heath.
of injuries and allows me to fully cardiovascular system, what do JB: But what about the fre-
recover between workouts. you do to maintain your cardio quent statements made by
JB: Take one muscle group fitness? dietitians and other medical
and compare the way you BG: I’ve never done any regular professionals that most supple-
trained it in the past to the way aerobic workouts because my high ments are just snake oil and
you train it now. metabolism made them unneces- superfluous for bodybuilders
BG: Let’s focus on arms. I train my sary for fat loss. For cardiovascular and other athletes. They add that
arms in the same manner as I did conditioning, I’ve always used a all the nutrients required for
years ago. I prefer doing supersets rapid training pace, with little rest muscle growth can be obtained
involving biceps and triceps, say bar- between sets and plenty of super- from ordinary foods. What’s your
bell curls immediately followed by sets that feature zero rest between take on that?
triceps pushdowns for four sets of 12
to 15 reps. I do train lighter than I did
in the past to avoid putting excessive
strain on my joints and ligaments.
“I train my arms in
I’ll then do another biceps/triceps the same manner
superset, finishing off with a few sets
of wrist curls and reverse curls for
as I did years ago—
forearms. with supersets.”
JB: Do you find that it’s harder
to stay muscular and prevent
fat gains with the passing years?
Has your metabolism slowed?
BG: I’ve been blessed with a good
metabolism, and that has allowed
me to maintain good muscle qual-
ity while producing insignificant fat
gains. My training, in concert with
my naturally speedy metabolism,
allows me to eat more of what I like
without worrying about getting fat.
As such, I don’t follow what most
would call a strict diet.

BG: Most of those alleged nutri-
tion experts base their statements
on the assumption that most
people consume balanced diets,
but various surveys show that
those who follow a truly balanced
diet are exceptions to the norm.
Supplements are just that: nutri-
ents meant to supplement what
you don’t get in your diet. From a
bodybuilding perspective, using
supplements enables you to take in
nutrients in amounts that would be
prohibitive if you attempted to get
them from food sources alone.
An example of this is creatine.
Consider that just one teaspoon of
creatine supplies the same amount
that you would get in 2.2 pounds,
or a kilogram, of meat, minus the
extra fat and calories.
JB: While you say that your
fast metabolism has been an
“I’ve been asset in terms of preventing fat
gain, it’s also made it difficult
blessed for you to gain weight and mus-
with a good cle. What’s your advice to those
with a similar problem?
metabolism.” BG: I’d suggest that hardgain-
ers reduce their training frequency
and total training time to maximize
rest and recovery. They should stick
with doing only the heavy, basic
exercises, such as squats, barbell
curls, barbell rows and so on. Those
who want to add muscle should
also pay attention to the overload
principle, which states that you
need to add either more weight or
do more reps in the exercises to
ensure continued training progress.
From a nutrition standpoint,
those with a high metabolism
should eat meals at regular inter-
vals, never going more than three
hours between meals. Eating small
meals, more often, is the key to
adding muscle minus fat gains. If
you cannot consume enough food,
use a high-quality weight-gain
powder mixed with milk between
meals.
JB: Speaking of food supple-
ments, what made you decide
to get into the business?
BG: I’ve seen so many bogus
products on the market that I
wanted to produce products that
are safe, effective and that I could
put my name on with pride. It’s a
sad fact that many of those in the
supplement business are more
interested in profits than quality.

Frozen
in Time
“A return to the
more classical
physiques of the
past, such as Steve
Reeves’, would
likely increase
public interest in
bodybuilding”.

JB: Let’s go back to the golden
years, during the 1970s at the
original Gold’s Gym. What was
so special about that gym and
those times?
BG: Gold’s Gym in those days was
like a big boys club where we all had
something in common. We trained
together, ate together and hung out
with each other. It was a time of true
friendship and camaraderie. We
were competitive,
At the ’94 but it was always a
Masters Mr. friendly, support-
ive and jovial com-
Olympia. petition. You can
JB: Let’s talk get a taste of those
about a contro- days by watching
versial aspect par- “Pumping Iron.”
ticularly related to The atmosphere in
men over 40: tes- Gold’s at that time
tosterone-replace- was so electric that
ment therapy. you trained even if
What’s your rec- you didn’t feel like
ommendation? training. It was like a
BG: I think the big party in the gym
decision to use happening day after
testosterone-re- day.
placement therapy is an JB: You were one
individual one. I would normally of the first bodybuilders to use
suggest that any man considering props such as fog in your pos-
it speak with his doctor, but many ing routine. How did that come
doctors are seriously misinformed about?
about both the dangers and the BG: I starting using props because
benefits of it. This form of hormonal I thought that it would make the
use should be reserved for men usual blasé posing routines more
who are found to be low in testos- entertaining, allowing me to inject
terone after medical testing. For my personality into my stage rou-
them testosterone could prove very tine. I was also one of the first to dis-
beneficial. They must be monitored play ripped glutes, which for some
by a health professional for safety reason was always a crowd-pleaser.
purposes, but the newer forms of JB: Many look at bodybuilders
testosterone, such as the gels and and attribute their physiques
creams, are very safe and are linked to extensive anabolic drug use.
to few, if any, side effects. How do you answer such state-
From a bodybuilding standpoint, ments?
trying to maintain or build muscle BG: While it’s no secret that drugs
without sufficient testosterone is are rampant in bodybuilding and
a definite uphill challenge. Men other sports, drugs alone will never
who test low in testosterone should produce a champion. You cannot
find a doctor who’s experienced overlook the effects of favorable
and knowledgeable in this form of genetics, hard training and good
therapy. nutrition in the production of a
JB: What about using growth world-class physique. Some would
hormone to slow the aging pro- characterize those sentiments as a
cess? cop-out, but I’d point to all the ath-
BG: I’ve seen some favorable letes who have taken large amounts
research in this regard, although the of anabolic drugs and still never
long-term effects remain ambigu- achieved world-class status. If drugs
ous. Again, I strongly suggest that were all it took, then anyone should
such hormonal interventions be be able to hit 73 home runs or win
considered only under a doctor’s the Mr. Olympia contest merely by
supervision. using the same drugs.

BG: I would have voted for him
even if I didn’t know him, because
“I plan to he was the best candidate for the
job. From what I can see, he had the
continue training, best plan to improve the state.
JB: Joe Weider.
even after death.” BG: Joe can justifiably be called
the father of bodybuilding because
of his long efforts to popularize the
sport. Joe, like anyone else, has his
foibles, but he really does love body-
building. Let’s face it, without Joe
there would be no Arnold.
JB: Mike Mentzer?
BG: A true intellectual, but mis-
understood by many. Mike was a
true believer in his high-intensity
training system. His premature
death remains a tragedy, as does the
death of his brother, Ray, also a great
bodybuilder in his day.
JB: Ronnie Coleman has an-
nounced that he will attempt to
regain the Mr. Olympia title. Is
that a mistake, considering that
he’s over 40?
BG: Bodybuilding is different
from many other sports because
you can continue to win over far
younger competitors. Chris Dick-
erson didn’t win the Mr. Olympia
until he was 42, which is the same
JB: What’s your proudest mo- public interest in bodybuilding. age that Ronnie is. While Ronnie is
ment in bodybuilding? The average person cannot relate without doubt one of the most mas-
BG: The night I won my first big to present-day top bodybuilders. sive and greatest bodybuilders ever,
title, the WBBG Mr. America. I was The physiques today, while remark- I think he should heed the words
so stunned and proud that I broke able from a muscle-mass viewpoint, sung by Kenny Rogers: “Know when
down onstage. The second proud- don’t look attainable to the aver- to hold ’em and know when to fold
est moment occurred when I was age guy on the street. Look at the ’em.” Some of the other men are
inducted into the Muscle Beach Hall time when bodybuilding popularity closing the gap, as illustrated by Jay
of Fame in July, 2006. peaked, in the days of “Pumping Cutler’s victory. Ronnie could con-
JB: And the low point in your Iron.” The top bodybuilders in those ceivably return and win again, but
bodybuilding career? days, such as Arnold, Zane and oth- he could also lose. The public tends
BG: I was extremely disappointed ers, had great bodies that appealed to be fickle, and you’re often consid-
when I placed fifth in the ’77 Mr. more to the public because the ered only as great as your last vic-
Olympia. Frank Zane won the con- public could relate to that degree of tory. I would hate to see Coleman’s
test that year, and I felt the reasons muscularity. impressive eight victories in the Mr.
for his win—hardness and muscu- JB: Let me throw a few names Olympia become tarnished by a low
larity—should have allowed me to out, and you tell me what you placing in the contest, or another
place higher in the show. think. First, Arnold. loss. But that’s up to him.
JB: What bodybuilders have BG: A true original, very deter- JB: How long do you plan to
you admired over the years? mined and goal-oriented. He had keep on training?
BG: I admired Larry Scott’s arm a lot of dreams and never let dis- BG: I plan to continue training,
development, Don Howorth’s wide couragement stand in the way of his even after death. At that point my
shoulders, Sergio Oliva’s muscle ultimate success. He simply refused routine will mainly center on dead-
mass and Arnold’s overall look. to take no for an answer if it inter- lifts.
JB: Is there anything you can fered with his goals. Anyone who JB: Not a bad idea. I’d suggest
think of that would make body- knows Arnold isn’t surprised about supplementing your afterlife
building more appealing to the his current status as an action star diet with angel food cake. But
public? and politician. seriously, what else are you
BG: A return to the more classi- JB: Would you have voted for doing these days besides run-
cal physiques of the past, such as Arnold if you still lived in Cali- ning your supplement com-
Steve Reeves’, would likely increase fornia? pany?

BG: I’m involved in personal
training. I also do chari-
table work for several
organizations. I’m ex-
cited to be involved
in Operation Fitness,
which seeks to educate
children about the im-
portance of fitness and
nutrition. That organiza-
tion is headed by Mike
Torchia, himself a former
bodybuilding competi-
Cynthia James
tor.
Editor’s note: To read

more about Bill and view
With Jerry Brainum and IM ’s dozens of his classic bodybuilding
Ruth Silverman at the 2005 photos and videos, visit www.Bill-
Olympia. Grant.net. IM

The
MAN At 43 Clark Bartram Is Still at the

Top of His Game—and the Fitness World
by Ed Sweet
T
he thing that you notice about massive results. I started with 20
Clark Bartram when you hang pullups, followed immediately by 20
out with him long enough pushups. Then I’d do 19 reps of each
is that he’s always eating exercise, then 18, all the way down
something. Whether it’s a strip of to one pullup and one pushup.
beef jerky, a handful of cashews, an People were starting to notice my
apple or a piece of cold chicken, he’s transformation, and I became the
always taking in the nutrition that’s go-to guy when it came to questions
fueled one of the longest careers in about exercise and fitness. I loved
the fitness industry. helping other people out, and
“I’m a living example of what a that was the experience that really
little discipline can do for the body launched my career.”
and the soul,” Clark says between The most remarkable thing about
bites, as he takes me around his Clark is what a regular, down-to-
hometown of Escondido, California, earth guy he is, despite the success
just outside San Diego. Clark was he’s achieved in what many people
born in Ohio, but after serving in the think of as an ego-driven business.
Marine Corps at Camp Pendleton, You wouldn’t know from talking
he made his home in Southern with him that he’s been on more
California. San Diego is close than 100 magazine covers or that
enough to Los Angeles, the mecca of he had a hit cable TV show in the
the fitness industry, but far enough United States and Europe.
Model: Clark Bartram
away to not let it get to you. What you would figure out is that
“When the other guys on the base he’s in great shape for his age, and
took naps, I worked out,” he recalls it would probably surprise you to
of his days in the military. “I did a learn that he’s 43. You’d come to
crazy pyramid routine that delivered appreciate (continued on page 174)

A clearly defined
purpose is what
stokes Clark’s
success.
(continued from page 171) his goofy long simply because I decided to fit lifestyle.
sense of humor. You’d realize that make it last that long,” he says. “I have a purpose statement,” he
he’s more than happy to share his “I knew long ago, when I was just continues: “‘I will positively and
expertise with you, whether you getting started, that I was going to powerfully affect everyone I come
just want to get in shape or become be successful in this industry. It’s into contact with.’ That’s what gets
a fitness model yourself. And, been a conscious choice for the me moving in the morning and
eventually, you’d notice that he’s past 20-plus years, and I’ve worked keeps me forging ahead even when I
always eating. hard—and continue to work hard— get rejected.”
Clark needs to eat constantly to accomplish something each and Clark explains that the difference
because he’s constantly on the every day, even if it’s something between him and many male fitness
move. He has been for more than small.” models is the professional approach
20 years, and his career is showing Currently, Clark writes articles he’s taken throughout his entire
no signs of slowing down. Long for three magazines, is working on career. “Some guys get into the
after other famous faces and another book, is designing fitness business for the wrong reasons,” he
midsections are burning out and Web sites and speaks before large reflects. “For them, being a model
Clark Bartram
fattening up, Clark is making deals, audiences. And plans are in the is all about stroking the ego and
signing contracts, booking covers works for a chain of fitness centers meeting hot chicks. There’s nothing
and proving that it’s possible to have that will bear his name. “I’m really wrong with that, but when you don’t
staying power in a business that excited about all my projects, take something seriously, you can
chews people up and spits them especially the fitness centers. get into trouble.”
out. Everything I do is all about helping Clark says that a lot of male
“I feel my career has lasted so normal people live a healthier, more fitness models become primo dons,

and then none of the professional little longer to get camera-ready
Clark Bartram’s Total photographers want to work with than it used to. “Before, I could get
them. Or, if they’re just in it for ready for a shoot in three or four
Training Program the girls, they stop showing up for weeks,” he remembers. “And now
On all of the following exercis- shoots when they get involved in a it might take seven or eight. I stay
es, I go as heavy as I can, typically serious relationship. in shape all the time, so getting
for three to four sets of eight to Clark has always thought of his ready for a shoot doesn’t require
10 reps per set unless otherwise modeling as a key component of a any radical changes to my diet or
noted. larger career and has approached training. I just clean up my food,
it with the highest levels of train a little heavier, tan, do a bit
Monday: Chest professionalism. “And fortunately, more cardio and put my mind
I’ve had a wonderful, beautiful, into my training a little more than
Incline presses
sexy woman to keep me grounded.” I would if I didn’t have anything
Flat-bench presses
Clark and Anita Bartram have been coming up.”
Weighted dips
married for 17 years, and they have Clark also says that since he’s
Pec deck flyes
two terrific kids—Taylor, 15, and not trying to be “big” anymore,
Mitch, 11. “I’m a real family guy,” he’s backed off the intensity of his
Tuesday: Back Clark says, and then he takes a bite training. “The trend is going away
Pullups (10 sets of 10 reps)
of a protein bar. from the big bodybuilder types,” he
T-bar rows
A clearly defined purpose is what says, munching on a celery stick.
One-arm rows
keeps Clark at the top of his game. “The industry will always have
Hyperextensions
“A purpose keeps the winners in life bodybuilders, but I feel that the
pushing,” he declares, “especially mass market is gravitating toward a
Wednesday: Legs when they want to quit. I remember more achievable look. Look at most
Squats a friend of mine told me when I got of the fitness magazines, and it’s
Leg presses (I typically my first cover, ‘Don’t expect this rare that you’ll see a bodybuilder
challenge my partner to be to last long.’ I chose not to listen on the cover unless it’s a hardcore
the first to get to 100 reps; we to that. I was determined to make bodybuilding publication. I love the
do as many sets as it takes. fitness a career, and it was the sport, but times have changed.”
Other times I do legs with my decision that made the difference In his day, Clark competed in 15
wife, and it isn’t as intense.) for me.” bodybuilding contests but won only
Reverse hack squats Clark claims that turning 40 has the first one he entered—another
Lunges been the best thing to happen to example of why being first isn’t
Leg extensions his career in a long time. “I’m able always a prerequisite for success.
Leg curls to market myself differently now,” “I was convinced that I would
he says. “There are tons of good- make it even though I constantly
Thursday: Shoulders looking, fit young guys out there, placed second, third or even fourth
Military presses but there are fewer guys my age sometimes. I was always 15 to 20
Wide-grip upright rows who are in peak physical condition. pounds lighter than the guys in my
Lateral raises (down the rack, I What sets me apart is that I’m the class. It was good proportion and
start with 55s for 10 reps and guy who’s still practicing what he being lean and dry that kept me
continue down to the 5s) preaches, at a stage in life when competitive.”
Rear-delt machine most people give up and go to pot. Clark is currently making the
There are so many people over 40 most of his fit-over-40 look with
Friday: Arms who want to be in shape, and I aim three lucrative endorsement deals.
Close-grip bench presses to be their role model.” As a spokesman for AMS Health
Straight-bar curls As one of fitness’s elder Sciences, he travels across the
Dumbbell overhead extensions statesmen, Clark still has the United States promoting a dietary
Machine curls strength, the musculature and the supplement called Prime Delight.
Reverse pushdowns definition to attract the attention “I’m happy to lend my image and
Cable curls of magazine publishers. “They credibility to what I believe is a
understand that the market trend is truly life-enhancing product,” he
I alternate calves and abs leaning toward the over-40 crowd, says. “While most supplements
daily, changing machines and and I’m all over it,” he declares. tout themselves as quick fixes to
protocols constantly. Also, I very “You can plan on seeing me on aesthetic problems, Prime Delight
rarely do the same routine twice; a lot more covers in the months offers health from the inside out by
Clark Bartram
above is an example of one week. ahead. I’m preparing to get in very focusing on the cellular level. It’s
I always change things up. marketable shape and presenting amazing!”
I like to do 30 minutes of car- that to all the magazines. I really Clark is also the fitness adviser for
dio on the Step Mill or Gauntlett believe that I have an important LifeCore Fitness, a manufacturer of
when I’m done training. story to tell, one that will resonate quality cardio equipment, and he
—C.B. with guys in their 40s who’ve let endorses the line of belts, gloves,
their priorities slip over the years.” straps and other weightlifting
Clark admits that it takes him a accessories (continued on page 178)

Clark admits that
it takes him a little
longer to get camera-
ready than it used to.
(continued from page 175) made by and I work hard to protect them.” professional.
Clark Bartram
Schiek products. Clark has surely made a name for “I always try to be generous with
“I’ll only involve myself with himself in the fitness industry. And, advice,” he says. “And a lot of people
companies that I truly believe in,” as he grows older, he plans to do have asked me for it over the years,
he says. “The product has to be even more to help up-and-coming especially the younger guys who
really good, and the people have models realize that they, too, can look at all that I’ve accomplished
to have integrity. My name and my help others and enjoy a rewarding and want to do the same things with
reputation are my biggest assets, career by being dedicated and their lives. I’ve been there and done

that, and I really want to share my nothing will hold you back when
”I feel that the mass years of experience with whoever you get passed over for a cover, or
market is gravitating will listen. when you’re told that you’re too
That’s exactly why Clark wrote short or when someone says they
toward a more the popular book You Too Can Be a don’t like tattoos. There are a ton of
achievable look—less Fitness Model. “It’s now available in reasons why someone won’t choose
an Italian edition, so be sure to pick you for a project, but your one
big bodybuilder up a copy if you happen to read purpose should be strong enough
types.“ Italian!” he enthuses. to override them all. I can’t tell
Clark’s best advice for young you the number of times I’ve been
models is also good advice for passed over, but I’ve never taken it
anyone who just wants to get in personally and I’ve always moved
better shape or, for that matter, on to the next opportunity.”
anyone with any goal at all. “Decide Clark says that some people are
that it’s what you want to do, and made for this industry and others
attach a real purpose to your aren’t. “You are ultimately the one
dream,” Clark says. “Why do you who will make that decision,” he
want your photo on a magazine says. “How bad do you want it?
cover? Is it to help people, or is it How hard will you work to achieve
for selfish reasons? Is it to further your goals? I always knew I would
your career, or is it to show the guys be where I am today, and I plan to
who picked on you in high school continue going from glory to glory,
that you’re no longer a 98-pound from one level to the next. You have
weakling? See what I’m getting at? the same opportunities as I do, so
You have to have a purpose attached go for it. Hey, bro, do you want a
to any desire. If those things line up, piece of this banana bread?” IM
Clark and Anita: “I’m a

real family guy.”

Balik \ Model: Mike Mentzer

HEAVY
DUTY
The Wisdom of Mike Mentzer
by John Little
Muscle Growth—A increase your protein intake and

so forth. But if you can develop
Slow Process a firm grasp of just how slow the
7-week Metabolic ThermoBurn Stack
Week 1 2 3 4 5 6 7
Thermogenic 2 3 3 2 1 - -
Q: I’ve been training muscle growth process is, then it’s Thyrotabs™ 8 Hours
Apart
5 Hours
Apart
5 Hours
Apart
for five years, and my my firm belief that you’ll be less 3 O Degree Burn™ - - - 1 - 3X 2 - 2X 2 - 3X 2 - 3X
bodyweight has gone up by inclined to commit a lot of the Before 7 Weeks

Later
20 pounds during that time. ridiculous dietary and training
I really want to gain another errors so typical of bodybuilders.
20 pounds this year. Can I do “Just how slow is the growth
it with Heavy Duty? process? Well, gaining even 10
pounds of muscle a year is a
A: Not to burst your bubble, tremendous achievement. Not
but anybody with any training 10 pounds of bodyweight—that’s
experience knows that adding easy—but 10 pounds of pure
muscle tissue beyond normal muscle. It doesn’t sound like a lot,
levels is a seemingly impossible and it isn’t a whole hell of a lot, but
process. While Mike Mentzer look at it over the long term, five
offers a very scientific and precise years, which is how you have to
means of speeding the process, look at your bodybuilding career.
you still have to operate within Nobody ever became Mr. America
the confines of reality, which in one year. Gaining at that rate
is that the process of growing of speed, in five years you’d gain
muscle is a slow one—at the best 50 pounds of muscle, which is
of times. As Mike told me in 1981: enough to transform the average
“In many cases the dietary adult male weighing 165 pounds
www.gasparinutrition.com
indiscretions of bodybuilders, as into a 215-pound bodybuilder.”
well as the training errors they So gaining 20 pounds of muscle Available at health and vitamin stores,
gyms and select retailers nationwide.
make, are the direct result of a mass this year may not be a
failure to realize just how slow the realistic goal for you, however
growth process is. If you expect “perfect” your training program
to gain a pound of muscle a week might be. I can guarantee, though,
or a pound of muscle a month that if you don’t train “perfectly,”
and aren’t seeing those gains, your chances of stimulating even
you could become hysterical and 10 pounds of muscle growth in a
begin training more often and year are very low indeed.

HEAVY DUTY
Bodybuilding
Training and Athletic
Competition
Q: What did Mike recommend
in terms of training for
athletes? I play hockey at a
university, and our team has
three practices a week and at
least one game a week over a
season that lasts five months.
I don’t want to overtrain, but I
do want to get stronger for my
sport. Any advice?
A: You’ll have to be especially

careful not to overtrain, given
your schedule. We’ve found during
sophisticated body composition
testing at our training facility,
Nautilus North, that athletes
(hockey players in particular, since
hockey is such a popular sport here
in Canada) actually lose muscle
after an intense practice or game.
The implication is obvious: An
athlete who has less muscle has
“If you gained 10

pounds of muscle a
year, in five years you’d
gain 50 pounds, which
is enough to transform
the average adult male
weighing 165 into a
215-pound bodybuilder.
less strength, and less strength in a
muscle makes it more susceptible to
injury. Let’s say an athlete is at 100
percent in terms of his strength. He
could tear a muscle upon meeting
140 pounds of force. If he loses
strength, that same muscle might
then tear upon meeting 100 pounds
of force. It always behooves an
athlete (and his coach) to compete
when he’s at 100 percent of his
physical prowess. As for what Mike
would recommend:
Neveux \ Model: Barry Kabov
“Exercise is capable of producing

two kinds of results: positive and
negative. Just the right amount of
exercise, and there will follow a
strength increase. Any more exercise
than is required, and overuse

HEAVY DUTY
Balik \ Model: Mike Mentzer

atrophy—loss of strength—will athletes should train once a week me, “Keep your head up” while on
result. High-intensity training is best or less, depending on their exercise the ice.
suited to athletes, for it’s the only stress tolerance. That can be
approach that takes into account determined by keeping records
limited recovery ability, or a limited of each workout. If a trainee is Stress Levels and
tolerance for the exhaustive effects receiving the proper volume and Cortisol
frequency of weight training, he’ll
“Daily weight training is witness strength increases at every Q: I’ve read in both High
workout. Intensity Training the
anathema for athletes, “Keep in mind that the amount Mike Mentzer Way and The
as it retards their already of weight-training exercise he Wisdom of Mike Mentzer
does has to be weighed against that Mike believed that too
overtaxed recovery his other physical activities. All much exercise was not only
exercise exacts a toll on the body’s unproductive (meaning that
ability.” limited reserve of resources, or no additional size and strength
recovery ability. During the playing gains would be possible) but
of exercise. Since most athletes season the athlete should limit his “counterproductive” as well.
are overtrained from calisthenics, workouts to two a month, each While I can understand the
running [in your case skating] and workout involving no more than former, I really don’t get how it
daily practice, the coach must be two or three compound movements could be detrimental. Can you
hyper-cautious about the amount of [such as leg presses, lat pulldowns elaborate?
severely stressful weight training he and/or dips]. Limit the off-season
permits his charges to engage in. workouts to two or three compound A: As Mike often pointed out,
“Daily weight training is movements.” exercise is a form of stress, and
anathema for athletes, as it retards I hope that information helps. By as with other stressors, getting
their already overtaxed recovery the way, as former NHL penalty king just enough will cause a positive,
ability. During the off-season Dave “Tiger” Williams once advised adaptive (continued on page 190)

HEAVY DUTY
Getting just enough
exercise will cause a
positive, adaptive result,
while getting too much
will cause problems—
Neveux \ Model: Steve Cuevas

such as losses in
strength and muscle.
(continued from page 186) result,
while getting too much will cause a
problem:
“The negative results from too
much exercise are losses in strength
and muscle size, and they’re
associated with but not limited to
the secretion of certain hormones,”
according to Mike. He went on to
quote the pioneer researcher in
stress physiology, Hans Selye, M.D.:
“It is remarkable that so-called
adaptive, or stress, hormones are
also important regulators of growth.
ACTH and COL (cortisol) are potent
growth-inhibitors. . . . It is not
unexpected, therefore, that stress
can affect the growth of the body as
a whole. If children are exposed to
too much stress, their bodily growth
is stunted, and this inhibition is,
at least, in part, due to an excess
secretion of ACTH and COL.”
Mike also emphasized his view
that excess, prolonged exercise
stress “will cause catabolism, or a
loss of muscle.” That, my friend,
would be very counterproductive.
Editor’s note: For a complete
presentation of Mike Mentzer’s
Heavy Duty training system,
consult his books Heavy Duty II,
High Intensity Training the Mike
Mentzer Way and the newest book,
The Wisdom of Mike Mentzer, all of
which are available from Mentzer’s
official Web site, www.MikeMentzer
.com.
John Little is available for phone
consultation on Mike Mentzer’s
Heavy Duty training system. For
rates and information, contact
Joanne Sharkey at (310) 316-4519 or
at www.MikeMentzer.com, or see
Neveux \ Model: Peter Putnam
the ad on the opposite page.

Article copyright © 2007, John
Little. All rights reserved. Mike
Mentzer quotations provided
courtesy of Joanne Sharkey and are
used with permission. IM

Get Your Swagger Back

8 Steps to Getting Back the
Confidence You Had During Better
Times and Reclaiming Your Power
by Skip La Cour
Six-Time National Bodybuilding Champion
Has life handed you some un- Unfortunately, not all of it is the stronger, you’ll lessen the effect
expected challenges over the kind we hoped to experience that those challenges have on the
years, and you aren’t really sure when we were younger. Letting quality of your life.
how you’ll recover? Have you let our bodies become unhealthy and What do you do when life isn’t
a few extra pounds stack up and out of shape, settling for a career turning out the way you wanted?
you can’t get yourself motivated far beneath our expectations, suf- Do you start settling to avoid more
to get back into shape? Do you fering financial setbacks and going anticipated pain? Or do you create
feel that you’re stuck in a boring, through some bad breakups can a new plan and move forward with
low-paying job with no way of take a toll on how we feel about certainty and confidence?
escaping? Have the bad relation- ourselves. If you can relate to what That’s the challenge.
ships you’ve experienced made I’m describing, you’re certainly not You can make your life better as
you pessimistic about having alone. Challenges in life continu- you get older—no matter what’s
real passion in your life? Have ally affect the best of us. happened in the past. You’re
you settled for “survival mode” It’s not necessarily what hap- too young to give up on your
and been there for so long that pens in your life that makes it dreams—and too old to keep on
you don’t even remember the good or bad—it’s how effectively dreaming. You need a step-by-step
dreams you had as a younger you deal with what happens to plan for success. You need to take
Model: Skip La Cour
man? you. You’ll never get rid of your action now—to get your swagger
Change in life is inevitable. challenges. When you become back.

“Get your swagger back”

means getting yourself
back into top physical,
mental and emotional
shape.
Model: Hidetada Yamagishi

It’s all about
remembering who
you are and what
you’re all about—
Model: Jay Cutler
and then creating

that life you always
dreamed you’d have.
What Is “Swagger”?
“Get your swagger back” means getting

yourself back into top physical, mental and
emotional shape. It’s all about remember-
ing who you really are and what you’re really
all about—and then creating the life you al-
ways dreamed you’d have.
How would you like to have more con-
fidence in the direction you have cho-
sen—even when times are challenging?
How would you like to carry yourself with
so much certainty, charisma and style that
people are magnetically drawn to you?
If you want to experience some of those
feelings and emotions in your life, read on.

Letting our bodies Time Is Still on

become unhealthy
and out of shape, Your Side
settling for a career
far beneath our “The average man reaches the pe-
expectations, riod of his greatest capacity to cre-
suffering financial ate between 40 and 60,” professed
setbacks and going Napoleon Hill in his classic book,
through some bad Think & Grow Rich, after analyzing
breakups can take a more than 25,000 people.
toll on how we feel That means the very best days of
about ourselves. your life are ahead of you when you
reach the age of 40. It’s essential that
you take care of your physical health
as you enter your most productive
years.
Unfortunately, many in our
youth-conscious society don’t real-
ize the power we possess when we
reach our 40s. We mistakenly believe
that our better days are behind us.
We unfortunately yearn for the years
that have gone by.
Hill goes on: “The tendency to
slow down and develop an inferior-
ity complex at the age of mental ma-
turity, around the age of 40, falsely
believing oneself to be slipping
because of age,” is one of the major
fears that limit a man’s potential.
Don’t let that happen to you.
When you become

Model: Omar Deckard
stronger, you’ll lessen

the effect those
challenges have on the
quality of your life.

Model: Moe El Moussawi

You can’t keep doing
things the way you’ve
always done them and
expect better results.
8 Steps to Help You Get

Your Swagger Back
Positive change in your life starts
with awareness. You can’t make bet-
ter decisions until you understand
why you’re making your current,
disempowering ones. Then come
up with a better set of strategies to
create the life you want. You can’t
keep doing things the way you’ve
always done them and expect better
results. Most important, you must
take action. Commit yourself to
“The average man actually doing those better thinking
reaches the period of his and physical habits on a consistent
greatest capacity to create basis to get your life back on track.
between 40 and 60.” Here are eight steps that will help
—Napoleon Hill you to reclaim your power:
Think & Grow Rich

Models: Moe El Moussawi and Erika Thompson
No matter what’s
happened to you in the
past, you must force
yourself to keep going for
what you really want in
your life—not for what
you think you can have.
If you’re going to improve the you’re uncomfortable. Simply re-

1) Take Full quality of your life, you must take minding yourself that you—and
Responsibility for 100 percent responsibility for where no one else—control the events
you are right now. You created your in your life can eventually give
Where You Are in current situation. No one forced you you the drive to finally do some-
Your Life into making the decisions that have thing to create the life you really
led to where you are today. want. You’ll be better off in the
The best strategies for im- It’s easier to blame other people long run.
proving your health, creating for the unfortunate events that have It doesn’t matter whose fault
wealth or experiencing better happened to you than to take re- things are. Your goal isn’t to find
relationships won’t be effective sponsibility. The more you do that, blame—it’s to create positive
if you don’t work on the way however, the less likely you will be change. Your job is to figure out
you think first. It’s the way you to make positive changes. how. Nothing that happens to
think that put you in this place. Allowing yourself to become you has meaning except for the
Your thoughts are the first steps uncomfortable with your current meaning you give to it. Choose
toward any outstanding ac- situation can be a totally empower- to give empowering meanings to
complishment or disappointing ing experience. The only time you’re every event that happens in your
failure. actually growing in life is when life.

To break out
of your limited
way of thinking,
create a “dream”
or “vision” board.
Add pictures
of people you
want to meet,
physiques you’d
like to emulate
and so on.
2) Identify Exactly actions will all lead you to where I want to have and any other
you think you ought to be. pictures that motivate me to
What You Want for No matter what’s happened to strive to get more out of life. I was
the Rest of Your Life you in the past, you must force surprised at how difficult this
yourself to keep going for what you was for me at first. I didn’t realize
When things aren’t going well really want in your life—not for just how my limiting beliefs were
in life, people often stop striv- what you think you can have. That affecting what was available to
ing for what they really want and step can open your mind to a life me. The amazing thing was how
start going for what they think is that you never would have imagined much easier it became to dream
available to them. was possible for you. Think big. once I got myself going.
If you think you’re worthy of Dream big. Be specific. I look at what I’ve posted
the very best life has to offer, One of the ways that I learned on my dream board every day.
you’ll have the best chance to how to break out of my limited “What you focus on in life ex-
make that vision you have for thinking was to create a “dream” or pands,” and, “Where attention
yourself come true. Likewise, if “vision” board on my office wall. I goes, energy flows and results
you don’t think you’re worthy, continually add pictures of people I show,” are sayings that remind
you’ll make that vision of your want to meet, things I want to own, me to review what I want for my
life come true. Your thoughts and places I want to see, the physique life on a regular basis.

You Can Get
Bigger, 3) Carefully Examine
the Events That Have
Here’s the gigantic chal-
lenge: No matter how dissatis-
Stronger Led You to Where You fied we are with the way our
lives may be going, we usually
and Leaner Are Today in Your Life don’t take the time to analyze
why we do the things we do.
Faster Than Ever We are guided by certain events We assume the way we think
Before! in our past—whether we realize about most things is the right
it or not. Our way of thinking is way to think.
You don’t have to burn hard-earned muscle programmed by those events. Reflect on what drives you
as you melt away fat. Now you can actually
build more muscle size and strength as your You are where you are right most. What positive events
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That’s the attention-grabbing look you want way you’ve been thinking. Wheth- about who you are and what
now, and the new Fat to Muscle 2 shows you
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• Precise nutrition guidelines and diets—
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of ugly bodyfat disappear. (Learn the Carb- If you want to change your beliefs and rules. How have
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• Which substance—found in almost any change the way you think. Why? you are today?
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better muscular response and fat burning.
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• How dairy can help you burn fat—
yogurt, cheese and milk can get you leaner. actions. When you take differ- do about certain things is an
• How to increase fat use with a minimum of
aerobic exercise, and why aerobics may be
ent actions, you’ll get different ongoing one. Be patient with
a waste of time for a lean, muscular look. results. yourself.
• The amazing direct/indirect Fat-to-
Muscle 2 training program—with this
innovative routine it appears as if you train a
bodypart only once a week, but you really
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each workout takes less than an hour).
• The 8 key nutrients for faster fat burn-
ing, including how much to take of each.
• Top 6 fat-to-muscle tricks. (Great info!)
• The 10 rules for super energy.
The secrets to melting away bodyfat as you
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You must commit

Model: Tamer Elshahat
yourself to a
structured workout
and eating program.
4) Take Control 5) Carefully Choose If you surround yourself with

extraordinary people, you’ll give
of Your Overall the People Who yourself the very best chance of
Health and Surround You creating an outstanding life.
Everything you want in life
Appearance will come directly and indirect-
A mentor of mine once told ly from other people. There are
Studies have proven that me, “You’re the average of the times when you’ll have to put
people who take care of their five people you spend most of your faith and welfare (at least
overall health and appearance your time with. You’re nothing partially) in the hands of others.
make more money, are men- more and nothing less. In terms Inevitably, there will be times
tally sharper, experience better of personal power, income, when people will let you down
emotional health and enjoy drive, enthusiasm, you will be- and force you to take steps
more opportunities in life than come a part of the average of backward. But, in my opinion,
those who do not. People who those five people.” taking some intelligent risks
exercise regularly and watch Choose the people you sur- with other people is really the
what they eat generally have round yourself with wisely. only way one can experience
more confidence and cha- Whether you realize it or not, the true success and happiness.
risma too. people you surround yourself “Succeed by attracting to
Commit yourself to a with have a definite impact on yourself the forces you wish
structured workout and eat- the quality of your life. to use and the cooperation of
ing program. Follow through If you make the mistake of other people,” wrote Napoleon
with your plan on a consistent keeping the company of trou- Hill. “Induce others to serve you
basis. Understand that more bling and distracting individuals, because of your willingness to
than 80 percent of the way you you’ll be mediocre—at best—at serve others.”
look and feel will be deter- what you strive to accomplish. What’s the best strategy for
mined by your eating habits. Generally, you won’t realize just attracting positive people? Be-
You can train hard in the gym how negative an impact they come positive and productive
week in and week out, but if have had until you look back on yourself. Be the kind of person
you don’t back that up with the time you spent with them. that you’d like to be around.
sound nutritional practices, Learn from your mistakes. The Be totally and consistently
your results will be compro- real tragedy is when people con- empowering in your thoughts,
mised. tinually make the same mistakes words and actions—with your-
regarding the people with whom self and others.
they choose to spend time.

6) Learn How to Deal what you’d like from them. Un-
derstand that people want that
With Other People direct approach from you. Make
More Effectively sure you take care of yourself in
every situation. When you win,
You absolutely must become everyone wins.
a “people person” if you want to Remember that you need
improve the quality of your life. to choose people who will fit
Learn the skills of influence and into your specific life plans. If
persuasion. Know exactly what you’re dealing with people who
you want to happen during every have different plans, beliefs and
interaction with other peo- values, you must know when
ple—before the interaction even to joyfully move on to one of
begins. Know your outcome in the many thousands of people
advance. Know exactly what you in this world who more closely
want the person to do at the end align with your goals and beliefs.
of the interaction—before the Don’t waste a lot of time trying
interaction even begins. Build to persuade someone who is
rapport with other people by going in a different direction. If
identifying with them, compli- you’re going to be happy in your
menting them and telling them own life, you must learn how to
pertinent stories that let them find people who are willing to be
know you understand them. a part of your world. You can’t let
Confidently give people di- yourself become a part of some-
rectives. Let them know exactly one else’s world.
Models: Lee Apperson and Alexander Lee Apperson
If you surround yourself

with extraordinary
people, you’ll give
yourself the very best
chance of creating an
outstanding life.
7) Become an Expert
at Something You’re
Passionate About in
Life
One of the best ways to start
feeling good about yourself again
is to become an expert at some-
thing you’re passionate about.
I once heard someone say that
if you read only five books on a
particular subject, you’ll know
more about that subject than 95
percent of the rest of the world.
That’s exciting. Whether you’re
interested in health and fitness,
cooking, salsa dancing, real es-
tate investing or how to tell if a
person is lying…it doesn’t matter.
Read those five books. Attend a
seminar. Get enthusiastic about
your specialty area, and watch
the people around you respond
to your enthusiasm. People are
attracted to other people who are
passionate. You’ll find an audi-
ence who is interested—no mat- Be totally and
ter where your passion lies. You’ll consistently
find yourself becoming a people empowering in
magnet. your thoughts,
You’ll develop confidence in words and
yourself when you know you’re actions—with
better than most in your chosen yourself and
interest. others.
In the other areas of your life
make your strengths even stron-
ger. Focus on bolstering your
strengths instead of spending
your valuable time neutralizing
your weaknesses.
It’s not necessarily what

happens to you that makes
your life good or bad—it’s
how effectively you deal
with what happens to you.

The only time you’re

actually growing in
life is when you’re
uncomfortable.
Models: Binais Begovic

The fastest and most
Models: Rune & Andre Nielsen
effective way to get

from where you are
now to where you
want to be is to get an
expert to help you.
Editor’s Note: Skip La Cour

8) Invest in Coaching is a success coach and six-time
national bodybuilding champi-
The fastest and most effec- on. Get Your Swagger Back is his
tive way to get from where you trademarked personal-develop-
are now to where you want to be ment program that helps adult
is to get an expert to help you. men reclaim the confidence
Make the investment in yourself and focus they need to get their
by hiring a great coach who can lives back on track. Through his
open a new way of thinking to one-on-on coaching, seminars
you. A great coach will ask for and Web site, La Cour has taken
more of you than you will of hundreds of men through the
yourself. A coach will make you process of taking their lives to
accountable. the next level.
I have had the pleasure of Let Skip La Cour personally
helping hundreds of adult men coach you to greater success.
get their swagger back over the During his 12-Week Success
years through my one-on-one Coaching Program, you and
coaching and group seminars. he will talk every week on the
I’ve put men through a process telephone for 30 minutes. He’ll
that creates lasting change for outline proven strategies that
the better in their lives. As your will help you produce significant
coach, I will teach you. I’ll guide results, and make assignments
you. I’ll push you. I’ll encourage that make you accountable—to
you, praise you and even give yourself as well as to him.
you an unpleasant reality check For more information, go to
when needed. www.GetYourSwaggerBack.com
or www.SkipLaCour.com. IM

Does It Help Build Muscle
in Over-40 Bodybuilders?
by Jerry Brainum
ne of the sad realities of life is pharmaceutical hormone had, until recently, another
that just when you need mus- choice: over-the-counter pro-hormones. Pro-hor-
cle the most, you start losing mones, as the name implies, were substances that en-
it. Foremost among such zymes converted into testosterone or were themselves
factors is a drop in anabolic synthetic versions of it, similar to anabolic steroid
hormones that begins about drugs. Many of the final generation of pro-hormone
age 40. No matter how hard supplements were anabolic steroids never marketed
you train in the gym, without by drug companies. They squeaked through legally due
a normal level of anabolic hor- to loopholes in the 1994 Dietary Supplement Act.
mones, such as testosterone and The loopholes were effectively closed by law, and
growth hormone, you’ll find that muscle gains become in January 2005 all pro-hormones were removed from
a distant memory. Even harder to take is the gradual sale, with one notable exception: dehydroepiandros-
loss of strength, often coupled with an increase in terone, or DHEA. DHEA was the first pro-hormone
bodyfat. sold over the counter in the late 1970s. Early versions
The relationship of anabolic hormones to muscle were usually derived from a sterol found in Mexican
maintenance has led many men to consider testoster- yams and often showed a lack of quality control. In one
one-replacement therapy. Most doctors won’t routinely analysis actual DHEA content varied from zero to 150
Model: Ronnie Coleman
prescribe it because of (unfounded) fears about its percent of what the label said, and only seven out of
stimulating prostate cancer. They figure that unless a 16 products showed DHEA contents within 90 to 110
man has a big-time T deficiency, any treatment is su- percent of listed label values. One product didn’t con-
perfluous and potentially dangerous. tain any DHEA, and two others contained only trace
Those who would rather avoid using any type of amounts. More recently, ConsumerLabs.com analyzed

DHEA may provide some
immune enhancement
effects, as well as anti-
cortisol effects, in men
over 40.
Model: Hisashi Kamisawa

several commercial DHEA supple-
ments, finding that only one brand
didn’t match label claims—it pro-
vided twice as much DHEA as listed
on the product label.
Those results, along with the
fact that DHEA was a steroid, led
to its removal for sale by the Food It should never
and Drug Administration in 1985. be used by men
The passage of the supplement act under 40, since
in 1994 brought DHEA back to the it may cause
market. prostate gland
Why DHEA was spared is a bit of a enlargement.
mystery. No FDA representative has
ever explained it. Perhaps the FDA
is convinced that DHEA is relatively
harmless and can’t convert into
active hormones—but that was true
of other pro-hormone supplements
too. Maybe it’s because of the health
benefits attributed to DHEA.
DHEA is often described as a
“fountain of youth” supplement
because of studies that show some
reversal of age-associated health
problems in those who took it. But
what exactly is DHEA?
DHEA: The Facts

Model: Joey Gloor
DHEA is an adrenal steroid found

in greater abundance than any other
steroid in the body. The word steroid
refers to substances made from

DHEA will reliably increase
testosterone levels in
women, but not in men.

cholesterol, including testosterone, DHEA may
estrogen, cortisol—even vitamin D. help relieve
DHEA is made in the adrenal glands some forms of
and transported to the liver, where a
depression.
sulfate group (DHEA-S) is attached.
That prevents the rapid break-
down of DHEA. Free, or unbound,
DHEA degrades in about an hour,
whereas the long-acting DHEA-S
circulates in the blood for at least 10
hours. DHEA is also synthesized in
the brain, where it acts as a neuro-
steroid, influencing brain activity.
The precise function of DHEA re-
mains a medical mystery, although
most researchers suggest it acts as
a pro-hormone for the synthesis
of other steroid hormones, includ-
ing testosterone and estrogen. It
may have a major role in the ado-
lescent growth spurt and is largely
responsible for that bane of teen
years—acne. DHEA levels peak at
age 20, then begin a gradual decline
Model: Hisashi Kamisawa

starting at age 25. By age 40 the drop
in DHEA becomes precipitous in
many people. By age 70 its levels
are about 20 percent of what young
adults have.
The idea that DHEA imparts
youthful effects likely stems from
the fact that healthy older people intelligence. A recent study showed neurosteroids and other chemicals,
have higher levels of it, while those that DHEA had no effects when resulting in improved mood.
with health problems have below- given to patients with Alzheimer’s Another study involved 46 men
normal levels. How and why DHEA disease, but that’s a clear case of and women ages 45 to 65 who had
favorably affects aging is unknown, the horse having left the barn, since depression of moderate severity.1
but certain aspects of it are well-es- Alzheimer’s patients already have Some got actual DHEA, while others
tablished. One example is its syner- extensive brain damage. got a placebo. Twenty-three of the
gy with insulinlike growth factor In a study commissioned by the DHEA subjects experienced a 50
1, the primary anabolic effector of National Institutes of Health, three percent reduction of depressive
growth hormone. IGF-1 is produced factors linked to longevity stood out symptoms compared to 13 who got
locally in muscle and systemically in among all others: low body tempe- the placebo.
the liver under the stimulus of rature, low blood insulin and higher Still another study showed that
growth hormone. It maintains heal- DHEA-S levels. Monkeys fed calo- DHEA protected isolated cartilage
thy tissues and organs, and people rie-restricted diets all showed those cells from degeneration—an effect
who are deficient in it often have markers, as did the healthiest older that would not only help offset ar-
such pathologies as heart failure people examined in the study. thritis but also preserve connective
and brain degeneration. DHEA The study that increased the tissue. Since connective-tissue loss
helps maintain and increase IGF-1 popularity of DHEA as an anti-aging or weakening is one of the primary
levels in aging people. supplement featured 30 older sub- aspects of training-related injuries
Other ways that DHEA may tem- jects, age range 40 to 70, who took past age 40, that could prove highly
per the aging process is through 50 milligrams of DHEA for three significant to aging bodybuilders.
regulation of insulin and cortisol. In months. Another group got a place- Although DHEA helps maintain
short, it appears to help prevent the bo. Of those in the DHEA group, 67 IGF-1 levels, some researchers think
insulin resistance that is common percent of the men and 84 percent it’s related to breast and prostate
with advanced age and that leads to of the women showed significant cancer. The research evidence is
accelerated aging. DHEA also has benefits in physical and psycholo- hardly definitive, but DHEA studies
Model: Jennifer Micheli
anti-cortisol properties. Not only gical well-being. None experienced involving animals show that the
does cortisol break down muscle (a any side effects. Another study hormone offers protection.
catabolic activity), but long-term found that giving only 25 milligra- In younger women with higher
cortisol release destroys neurons ms of DHEA daily to older women estrogen levels, DHEA provides anti-
in the brain linked to memory and improved the status of several brain estrogenic effects. In older women

Those in the
DHEA group
had significant
reductions
in both
visceral (deep-
lying) and
subcutaneous
(under the
skin) fat
stores in the
abdominal
area,
with lower estrogen levels, DHEA disease. Later studies, however,

acts more like estrogen itself. That’s found only a modest protective DHEA and Fat Loss
why younger women with lower effect. Older women with higher An area of great controversy con-
DHEA levels show increased breast DHEA levels show increased risk for cerning DHEA is its effect on fat
cancer risk, while DHEA raises the cardiovascular-related death. Some loss. Genetically obese mice show
risk in older women. studies show that DHEA, like ana- extensive fat loss without any chan-
Initial studies of men showed bolic steroids, may adversely affect ges in diet or exercise when given
that having high DHEA levels led cardiovascular health by lowering DHEA. A study of five healthy young
to an average 48 percent decreased protective high-density-lipoprotein men reported that taking 1,600
mortality rate from cardiovascular cholesterol. milligrams of DHEA for a month

led to an average 31 percent fat loss the activity of a substance that COMING SOON TO
coupled with an increase in lean
mass. Later studies, however, failed
promotes fat oxidation. The men
in the study experienced a 12 per-
A GYM NEAR YOU:
to replicate those findings.
A more recent study featured 28
cent rise in IGF-1 levels, while the
women had an 18 percent increa-
A NITRIC OXIDE
women and 28 men, age range 65 to se. Only the women experienced PRODUCT UNLIKE
78, with low blood levels of DHEA
who took 50 milligrams of DHEA
an increase in testosterone.
By modulating cortisol activity,
ANY OTHER
or a placebo for six months.2 Those DHEA favorably affects immune
in the DHEA group had significant function. It promotes the activity
reductions in both visceral (deep- of T cells, which protect against
lying) and subcutaneous (under the cancer and viruses. HIV patients
skin) fat stores in the abdominal with low DHEA levels show a 2.3
area, along with an improvement in times greater chance of progres-
insulin activity. The improved insu- sing to full-blown AIDS. DHEA
lin activity seemed due to decreased also appears to favorably affect va-
visceral fat, a known cause of insulin rious autoimmune diseases, such
resistance. That effect may have as systemic lupus, rheumatoid
occurred because DHEA increases arthritis and multiple sclerosis.
DHEA appears
to increase the
activity of a
substance that
promotes fat
oxidation.
MYOTROPHIC
HYPEREXPANSION
GROWTH KIT
FOR ORAL USE
For more information about PlasmaJet ™

visit our website for the official release date.
www.gasparinutrition.com
Model: Lee Apperson
Available at health and vitamin stores,

gyms and select retailers nationwide.

of DHEA for six months. Those
on the DHEA experienced blood
elevations of DHEA, DHEA-S
and ADG, which is a metabolite
of dihydrotestosterone (DHT).
No changes occurred in testos-
terone or estrogen levels, but the
enzyme 5-alpha reductase con-
verted DHEA mostly into ADG.
While DHT doesn’t last long in
the blood, ADG does. That’s bad
news because, although that
didn’t happen in this study, ADG
works like DHT in promoting
prostate gland enlargement.
Another recent study confirmed
that the primary route taken by
DHEA in men is toward DHT
synthesis.4
Another study found that
DHEA primes the pituitary
gland to produce greater growth
hormone release.5 Topical use of
DHEA maintains collagen pro-
duction in aging skin and may
offset sun damage and prevent
Another study found wrinkles.6
Model: Katsumi Ishimura

that DHEA primes The most recent study exa-
the pituitary gland to mined the anti-aging benefits
produce greater growth
of DHEA in 87 older men and 57
hormone release.
older women, all of whom had
low blood levels of DHEA-S.7
The men got 75 milligrams a day
Another study included 14 men, of DHEA for two years, which led
ages 18 to 42, who got either a place- to a blood level of DHEA similar to
bo or doses of 50 or 200 milligrams that of young adults. Even so, they
DHEA and Testosterone
The big question for bodybuil-
ders: Does DHEA increase testoste-
rone levels in men? Several studies Genetically obese mice show extensive fat loss without any
show that it converts into androste- changes in diet or exercise when given DHEA.
nedione but rarely into estrogen. In
women, DHEA always converts into
testosterone. One study examined
the effects of DHEA on testosterone
and weight training.3 In the first part
of the study 10 young men (average
age 23) took a 50-milligram dose of
DHEA. Within an hour, serum levels
of androstenedione rose by 150
percent. In the second part of the
study 19 young men lifted weights
for eight weeks and took 150 milli-
grams of DHEA daily. Serum levels
of andro increased at weeks two
and five, but testosterone, estrone
and estradiol weren’t affected. Nor
were blood lipids and liver enzymes.
By the end of the study the DHEA
and placebo groups had the same
gains (remember, the subjects were
young).

It’s difficult to
predict what undergo a DHEA-S blood test.
DHEA will do In truth, however, it’s difficult to
for those over predict what DHEA will do for
40. those over 40.
As for Big T, DHEA reliably
increases it in women, but not in
men. It may boost IGF-1 levels,
but whether that happens at the
local or muscle level—where
IGF-1 is most valuable to bo-
dybuilders—has not yet been
examined.
The final aspect of DHEA to
consider is that most of the stu-
dies showing its beneficial effects
have involved rodent subjects.
Problem is, rats and mice pro-
duce very little DHEA, and the
activity of the hormone differs in
them and in humans.
References
1 Schmidt, P.J., et al. (2005).
Dehydroepiandrosterone mono-
therapy in midlife-onset major
and minor depression. Arch Gen
Psychiatry. 62:154-62.
2 Villareal, D.T., et al. (2004).
Effect of DHEA on abdominal

fat and insulin action in el-
derly women and men. JAMA.
292:2243-48.
3 Brown, G.A., et al. (1999).
Effect of oral DHEA on serum

testosterone and adaptations
to resistance training in young
men. J App Physiol. 87:2274-
2283.
4 Labrie, F., et al. (2006).
Dehydroepiandrosterone
(DHEA) is an anabolic steroid
Model: George Turner
like dihydrotestosterone (DHT),

the most potent natural andro-
gen, and tetrahydrogestrinone
(THG). J Steroid Biochem Mol
Biol. 100:52-58.
5 Suarez, C., et al. (2005).
DHEA modulates GHRH, soma-

experienced no beneficial effects genic effect via increased thyroid tostatin, and angiotensin-2 at
on body composition, physical activity. the pituitary level. J Endocrin.
performance, insulin sensitivity or Keep in mind that DHEA should 185:165-72.
quality of life. The men showed no never be used by men under age 6 Shin, M.H., et al. (2005).
adverse effects on their prostate 40, since it will convert into ADG Modulation of collagen metabo-
size or function. and may cause prostate gland en- lism by the topical application
A form of DHEA called 7- largement. In men over 40, it may of dehydroepiandrosterone to
keto DHEA doesn’t convert into benefit the immune system and human skin. J Invest Dermato.
testosterone or estrogen and may counteract the impact of cortisol. 124:315-23.
provide many of the health be- Those who have low blood levels 7 Nair, K.S., et al. (2006). DHEA
nefits of DHEA minus hormonal of DHEA-S are likely to show the in elderly women and DHEA
effects. Some preliminary studies most benefits. If you’re contempla- or testosterone in elderly men.
suggest that it exerts a thermo- ting using DHEA, you should first NEJM. 355:1647-59. IM

Bodybuilding.com Presents

How to Set the Stage for
Optimal Muscle Growth
by David Robson • Photography by Michael Neveux
ach month we will troubles would disappear. Indeed, ments to ensure that you’re taking
comb the archives creating the appropriate environ- into account all factors conducive
ment—an anabolic environment— to muscle growth.
of Bodybuilding. is the key to great gains. The inner environment encom-
com’s supersite and select From here, the obvious question passes the anabolic processes that
one of the best articles is, Just how do you create an anabol- govern muscle growth, such as
ic environment? With anabolic per- protein synthesis, glucose metabo-
to feature in our pages. taining to the stimulation of muscle lism, insulin drive and hormone
This month we showcase growth, it follows that you should balance. Outer environmental fac-
David Robson’s work. It’s a focus on and prioritize all facets tors can include various stressors,
of muscle growth facilitation to training stimulus and methods,
comprehensive overview of achieve an anabolic environment. pollution and recovery, all of which
how to keep your muscle An anabolic drive, which is de- enhance the crucial inner anabolic
growth on an upward fined as a precise synergy of nu- processes.
tritional, hormonal and metabolic It’s important to consider all of
trajectory. True, some of activities that completely control those factors if building muscle is
what he suggests is review, growth, needs to be in place before your aim. In reality, though, the
but we believe that it pays you can achieve complete growth; lives we live often preclude this
however, an anabolic environment possibility. Of course, if one were to
to review sensible views if encompasses a more comprehen- devote his life solely and exclusively
you want to get huge. sive set of targets. to bodybuilding, and cost and time
—the Editors Of course, nutrition, hormonal weren’t an issue, he could conceiv-
control and metabolism are key fac- ably attain his dream physique.
Creating the ideal physique can tors, but it’s also very important to I am not discussing anabolic
be exceedingly frustrating for many, consider attitude, training intensity steroids (and other growth drugs)
as a wide range of factors need to and appropriate recovery strategies here, having chosen instead to look
be in place to ensure an environ- when you’re aiming to grow at a fast at building the ultimate physique
ment conducive to muscle growth. rate. from a natural perspective. You can
Ask any bodybuilder. He’d probably When you consider environment create an anabolic environment
tell you that if he could provide the in the context of continual gains without drugs by adhering to the
perfect environment in which his in muscle size, you need to look at following guidelines:
body could grow, his bodybuilding both the inner and outer environ-

Full muscle glycogen

stores fuel intensity
in the gym, which
brings more growth
stimulation.
Model: Moe El Moussawi
can enhance your nutritional status Furthermore, training progress

1) Ensure an adequate and ultimately your muscle size. Of regresses when energy levels plunge
nutritional base course, you should emphasize pro- because of low muscle glycogen.
teins, fats and carbohydrates in the The bottom line: Never miss a meal,
In other words, “Eat well.” That’s correct proportion. For mass gains and eat the required amount of
a very simplistic view, and nutrition those would be 30 percent protein, quality foods at almost every meal.
for bodybuilding purposes is any- 50 percent carbohydrate and 20 The stimulation of insulinlike
thing but simplistic. To build muscle percent fat. growth factor 1, which travels to the
you must address all components of Protein is of special significance muscle cells and causes them to
nutrition. Any deficiency could spell to the bodybuilder because it’s what grow, can be controlled through at-
disaster for your results. makes up muscle tissue. It’s impera- tention to diet also. Insulin release is
In fact, one of the best strate- tive for growth. Of all the protein key in that respect. Insulin also acts
gies you could adopt would be to sources, whey isolate is best, and directly on muscle to drive amino
include a full spectrum of vitamins, you should take it in supplemental acids into muscle cells for protein
minerals and other natural anabo- form. synthesis.
lism facilitators, such as ginseng, Keep in mind that missing a meal To ensure an adequate supply
omega-3 fish oil, boron and echi- is bodybuilding suicide when you of insulin, it’s important to eat six
nacea. A good megapack will help consider the fact that progress ef- meals per day—and with each meal
considerably (I like the Universal fectively stops when the required take two to four grams of ornithine
brand). They will fill any nutritional amino acids and other nutrients alpha-ketoglutarate. Also, you must
gaps left by an inadequate diet. aren’t delivered at the right times maintain a positive nitrogen bal-
If your diet is adequate, experi- (usually every two to three hours) in ance to optimize the insulin drive—
menting with various supplements precise amounts. that means whey protein.

2) Get Adequate Sleep
It’s essential. During sleep
(which has four stages) protein
metabolism occurs at a better rate,
as does the general restoration of
mind and body.
A shortage of sleep can con-
tribute to feelings of lethargy
and a lack of motivation, both of
Model: Jeff Dwelle

which halt training progress and
promote a catabolic state—the
opposite of an anabolic state.
Catabolism means muscle is being
broken down. Think of eight to 10 Keep in mind that
hours of sleep as muscle-building missing a meal is
money in the bank. Studies show bodybuilding suicide.
that sleep deprivation alters brain
activity, slowing reaction time
in certain cellular and chemical
activities.
During sleep, hormones help
repair tissues, preparing them
for a new day of movement. That
means sleep deprivation can leave
you vulnerable to injury. A sleep
debt also interrupts the brain’s
electrical patterns, producing feel-
ings of tiredness upon waking.
Eat well. A potent multivitamin

is good health insurance.
Insulin acts directly on

muscle to drive amino
acids into muscle cells.
Model: Gus Malliarodakis
Getting inadequate
nutrition can take a toll
on workout productivity.
The release of growth

hormone and testosterone
is instrumental in creating
an anabolic environment.
Model: Steve Namat

Model: Marvin Montoya
Intense exercise and

muscle burn are
linked to GH release.
3) Optimize Hormone body. It’s produced in the testes 4) Minimize Exposure to

and in the adrenal glands and
Balance helps to build protein and governs Pollutants
normal sexual behavior. It also Pollutants can be many and var-
The release of growth hormone affects many metabolic activities, ied. Some are completely avoidable
and testosterone is instrumental in such as the production of blood (cigarette smoking and some smoggy
creating an anabolic environment. cells in the bone marrow, bone for- environments, for example). Others
Released from the anterior lobe mation, lipid metabolism, carbo- are not (the air we breathe is usually
of the pituitary gland, GH affects hydrate metabolism, liver function polluted to some extent, as is much
muscle-mass gain and fat loss and and prostate gland growth. of the water we drink). Any type of
can improve sleep and stamina It’s believed that a high tes- pollutant will have an adverse health
and improve kidney function. tosterone level will significantly effect. One of your aims should be to
The best way to increase GH enhance muscle growth. Testos- minimize exposure to pollutants so
naturally is to supplement with terone release can be stimulated you don’t smother anabolism. Walk-
arginine, ornithine (more than five through relatively short, intense ing in an area where there’s heavy
grams a day of each) and gamma- training sessions, coupled with at- traffic will restrict oxygen supply to
aminobutryic acid (GABA). As little tention to certain aspects of diet. the muscles due to the carbon-mon-
as two grams of GABA taken imme- Dietary factors that enhance oxide content of exhaust fumes.
diately before bed should promote testosterone release include high- Carbon monoxide has a higher
the development of lean tissue er-fat meals (both saturated and affinity with hemoglobin than does
while decreasing bodyfat via GH essential; use common sense here oxygen, and that deleteriously affects
release. Vigorous, intense weight and do not consume enough fats hemoglobin’s oxygen-carrying capac-
training has also been shown to to become obese) and an adequate ity. It amounts to a lack of oxygen—
increase growth hormone. supply of zinc, boron, vitamin C and nutrients—in the muscles, which
Testosterone is a hormone that and branched-chain amino acids. will ultimately restrict muscle growth.
has a unique effect on the male

5) Minimize Negative
Stress
Overreacting to stressful events
isn’t in your best interests if you
wish to grow either mentally or
Model: Jose Raymond

physically. When we encounter
stress, we can choose to cope with
it in a number of ways. Yelling,
screaming or becoming agitated will
only raise your blood pressure and
promote cortisol release. When cor- Isolation moves are
tisol (a stress hormone) is released, okay, but make sure your
muscle is literally eaten away, and
program is dominated by
compound exercises.
bodyfat is likely to accumulate.
Furthermore, becoming stressed
in a negative way (there is a positive over rows should be the founda-
form of stress called eustress, which tion. Sure, you can also use triceps
is pleasant, curative and unavoid- pushdowns, barbell curls, overhead
able) can burn quite a large number presses and calf raises, but focus on
of calories if that becomes a com- the basics.
mon way of dealing with stressful You can use many techniques for
events. It’s better to concentrate on increasing intensity, including rest/
what’s important—your health and pause, slow-mo reps, supersets and
well-being—rather than give into drop sets. Rotate those into your
some comparatively minor incon- program periodically to insure that
venience. the muscles are constantly subject-
The most successful athletes tend Pollution can smother growth. ed to new stimuli.
to be the those who best manage The key to a quality training ex-
their day-to-day inconveniences. perience is quite simple: Train as
Ways to deal with stress include drain you like nothing else. Make intensely as possible, stick to the
aerobic exercise or weight training, being positive part of your training proven basic exercises (or varia-
deep breathing and concentrat- strategy. tions of them), incorporate intensity
ing on a way forward, rather than techniques, and stretch often.
dwelling on your current “stressful” Remember, priming the anabolic
situation.
7) Training Stimulus environment is absolutely vital
and Methods when you’re seeking to add size.
Without sufficient attention to nu-
6) Ensure Sufficient Finally, what I consider to be the trition, sleep, hormone levels, stress
Recovery most important step in creating management, pollutant minimiza-
an anabolic environment: correct tion, adequate recovery and train-
Sufficient recovery is arguably training. As mentioned, short, in- ing, your gains will be minimal at
the most important component tense weight-training sessions will best.
of any bodybuilding program. It’s enhance the release of both testos-
becoming a tired expression, but we terone and growth hormone, which, David
really do grow out of the gym, not in turn, significantly increase the Robson.
in it. Intense weight training causes potential muscle gain.
a tremendous amount of muscular Also, the microcellular damage
damage. Indeed, if you were to train incurred through intense training
without adequate recovery, you’d is crucial to how your muscles re-
probably regress to the point of spond and grow. If you increase the
injury. poundage you use and change ex-
A good rule for a natural trainee is ercises regularly, your muscles will
to train one day on/one day off, with continue to grow to meet the needs
plenty of quality rest in between. I of the changing environment. On
like a variation of Mike Mentzer’s the other hand, if your routine stays
Heavy Duty system, doing two sets the same, your body will simply stay
per exercise per bodypart. the same too. It will have no need to Editor’s note: David Robson is a
Also, try to maintain a positive adapt. martial artist, bodybuilder and ac-
outlook on life, which can be ex- It’s important to stick with the credited personal trainer. For more
ceedingly restful. A negative mind- basic, multijoint exercises. Various of his articles visit Bodybuilding.
set can physically and mentally squats, bench presses and bent- com. IM

Jerry Brainum’s
Bodybuilding Pharmacology
Arginine, Growth promoted GH release that it was used as a provocative chal-

lenge to determine GH deficiency. GH release is controlled
by two opposing substances. The first, growth-hormone-re-
leasing hormone, as the name implies, promotes the release
Hormone and NO of GH from the anterior portion of the pituitary gland; GH

makes up 8 percent of the gland’s weight. In the body’s
typical yin-yang balancing fashion, another substance,
somatostatin, puts the brakes on GH release. GH release
Supplements decreases in most people as they age because the release

of growth-hormone-releasing hormone dwindles, allowing
somatostatin to dominate; hence the lowered GH release
when people get past age 40.
Arginine blocks somatostatin activity. That means it
Arginine is considered a semi-essential amino acid. It’s should set in motion a rapid and significant release of GH,
one of three amino acids (the others being methionine and it does—when provided in infusion form. But studies
and glycine) that are the precursors, or starting substanc- that have examined the fate of orally taken arginine in rela-
es, of creatine synthesis in the body. Arginine also plays a tion to GH release have largely been equivocal, with the
pivotal role in the urea cycle, which involves the elimina- majority showing little or no effect.
tion of protein metabolic by-products—toxic protein by- Various explanations have been suggested. First, whatev-
product ammonia converts into harmless urea in the liver, er you eat must be processed in the liver before it’s released
enabling the kidneys to excrete it. into the blood. The liver contains high levels of the enzyme
In recent years arginine supplements have been associ- arginase, which degrades arginine. Some have tried to over-
ated with boosting nitric oxide. Arginine is the immedi- come that formidable liver barrier by taking bigger doses
ate precursor of NO synthesis in the body by way of NO of arginine in an effort to mimic the 30-gram-dose arginine
synthase enzymes. Before the advent of NO supplements, infusions that we know lead to GH release. The problem is
however, the most popular bodybuilding use of arginine that large doses of arginine produce nausea and gastrointes-
was as a growth hormone booster. tinal discomfort. (If you vomit that huge oral dose of argi-
Providing arginine in an infusion of 30 grams so reliably nine, you can’t realistically expect a GH response.)
There are other problems too. For
example, you can’t take any other
Arginine is the precursor amino acids or protein with arginine,
of nitric oxide, which can since free amino acids compete for
increase blood flow. In other uptake. The presence of other amino
words, it primes the pump. acids in the blood is enough to blunt
GH release. The same holds true for
fat and carbohydrate, as GH is best
released when your blood glucose
and blood fat are low. That explains
why taking a GH-boosting supple-
ment before bed with any type of food
renders it useless.
Even under the best conditions,
only 60 percent of orally taken ar-
ginine is absorbed, and of that 10
percent is rapidly metabolized in
the liver, which leaves 50 percent of
the dose in the blood plasma. That’s
seven times less than the dose you
need to induce GH secretion.
Recent research examining the
relationship between arginine and
GH has produced interesting results.
For example, one study looked at
what happened when rats were given
consistently high levels of arginine in
their drinking water.1 The rats showed
an increase in the gene expression of
GH in the pituitary gland, along with
an increase in insulin resistance. GH
promotes insulin resistance by oppos-
ing the actions of insulin. Yet paradox-
ically, from an anabolic perspective,
insulin is synergistic with GH, since

GH promotes protein synthesis, while insulin prevents
excess protein breakdown in muscle.
Arginine itself promotes insulin release, and that may
have been a factor in the insulin resistance that turned up
in the study subjects. As indicated in the rat study, argi-
nine aids in the synthesis of GH in the pituitary gland by
increasing the gene activity that governs the process. That’s
significant because it shows that arginine, besides blocking
somatostatin release, also favors GH release.
Another new study also looked at the effects of taking
arginine prior to a weight-training workout.2 Eight healthy
males were observed under four conditions:
1) Placebo
2) Arginine alone
3) Placebo and exercise
4) Arginine and exercise
The subjects provided blood samples every 10 minutes GH is best released when your blood glucose and
for 3 1/2 hours. After giving a baseline sample, they took blood fat are low, which is why you shouldn’t take
either seven grams of arginine or a placebo in a random, GH-boosting supplements on an empty stomach.
blinded protocol. On the exercise days the subjects did
three sets of nine exercises, using weights equal to 80 per-
cent of their one-rep-maximum lifts. tion and production of peroxynitrate free radicals that form
Exercise promotes GH release via several mechanisms. when high levels of NO are exposed to hydrogen peroxide
One involves the heightened release of a brain neurotrans- in the tissues.
mitter called acetylcholine. That blunts the release of An additional and important benefit is that arginine
somatostatin, leading to higher GH levels. In addition, increased the subjects’ adiponectin levels. Adiponectin,
intense exercise promotes the release of growth-hormone- which is secreted by fat cells, is a very useful substance
increasing hormone from the hypothalamus, further in- because it increases insulin sensitivity and promotes the
creasing GH release. use of bodyfat as a fuel source. Diabetics and those who
In the new study, oral arginine increased GH release are obese usually lack sufficient adiponectin release, which
when the subjects were at rest (double baseline levels), but leads to the cluster of symptoms known as the metabolic
training alone produced a greater release of GH than argi- syndrome.
nine alone (sixfold over resting levels). Speaking of adiponectin, another new study found that
Interestingly enough, the amino acid offers significant giving subjects the B-complex vitamin niacin dramati-
benefits to humans with diabetes, as a new study demon- cally increased adiponectin levels.4 Twenty-four people
strates.3 Thirty-three obese diabetic patients followed a took an extended-release version of niacin. During the
low-calorie diet and trained on an exercise program for 21 first four weeks the daily dose was increased at weekly
days. They were divided into two groups, with one group intervals from 375 milligrams to 1,000 milligrams. The dose
on a placebo, the other on 8.3 grams of arginine a day. was maintained for a month, then increased to 1,500 mil-
Both groups lost bodyfat, but the arginine group lost ligrams a day for another six weeks. Those doses led to a 54
more. They also experienced improved glucose metabo- and 94 percent increase in adiponectin levels. Adiponectin
lism and insulin sensitivity; better endothelial, or blood not only helps with fat burning but also prevents metabolic
vessel, function; less oxidative stress and a greater sparing syndrome, diabetes and cardiovascular disease.
of lean mass during the diet. Diabetics, because of damage Niacin, however, should never be taken before a work-
to the endothelium, often are deficient in NO, which leads out, since it blocks the use of fat for fuel, prematurely
to high blood pressure and various cardiovascular compli- exhausting limited glycogen stores. The extended-release
cations. Being on arginine seemed to lower blood pressure, niacin used in the study has also been linked to liver prob-
likely the result of an improved NO profile. lems.
The authors note that they chose the dose of 8.3 grams a What about the NO-boosting supplements? They’re
day of arginine because nine grams is the minimum effec- popular, but do they work as advertised? The advertise-
tive dose that avoids side effects. Doses that are too high ments suggest they would prove useful by promoting NO
can lead to cardiovascular problems because of fat oxida- synthesis and release, which are involved in the release of
An additional and important benefit is that arginine

increased the subjects’ adiponectin levels. Adiponectin,
which is secreted by fat cells, increases insulin
sensitivity and promotes the use of bodyfat as a fuel
source.
Jerry Brainum’s
Bodybuilding Pharmacology
Neveux \ Model: Moe El Moussawi

In one study subjects who combined
arginine and alpha-ketoglutarate got
significant strength increases.
various anabolic hormones, such as eight hours, then took four grams of afforded by the supplement. That may
testosterone, growth hormone and either a timed-release or a regular have resulted in a greater NO synthe-
insulin. Since NO dilates blood ves- form of AAKG. That portion of the sis, which may have supported the
sels, using the supplements should study, as expected, led to a peak in strength gains.
also provide greater blood flow to blood levels of arginine, which were
muscle, along with the psychological higher in the subjects who got the References
benefits of having a greater muscle regular than the timed-release form.
pump. Boosting NO may also upgrade The second part of the study 1 Barbosa, T., et al. (2006). Chronic
muscle protein synthesis while blunt- involved a training component, in oral administration of arginine induces
ing catabolic effects in muscle. which 35 experienced weight-trained GH gene expression and insulin. Life
A new study looked at the absorp- men were randomly assigned to take Sci. 79(15):1444-9.
tion, safety and beneficial effects either a placebo or 12 grams of AAKG 2 Collier, S., et al. (2006). Oral argi-
of NO supplements.5 The primary daily in three doses of four grams nine attenuates the growth hormone
ingredients are arginine and alpha- each. They trained four days a week response to resistance exercise. J Appl
ketoglutarate, AKG being a by-prod- for eight weeks. Physiol. 101(3):848-52.
uct of the citric acid energy cycle in The AAKG proved safe, with no 3 Lucotti, P.C., et al. (2006). Beneficial
cells. Past studies show that when it’s effects on liver enzymes, kidney func- effects of oral L-arginine treatment
combined with amino acids, such as tion or blood composition. Those in added to a hypocaloric diet and exer-
ornithine, it provides anticatabolic the AAKG group showed significantly cise training program in obese, insulin
effects in muscle. In most such stud- greater gains in their one-rep bench resistant type-2 diabetic patients. Am J
ies, however, subjects got the combi- press and anaerobic power tests than Physiol Endocrin Metab. In press.
nation through feeding tubes rather those in the placebo group. 4 Westphal, S., et al. (2006). Adi-
than orally. The authors can’t explain the ponectin and treatment with niacin.
In the first part of the study the strength increase but suggest that it Metabolism. 55:1283-1285.
safety and absorption characteristics may have been because of an increase 5 Campbell, B., et al. (2006). Phar-
of arginine and alpha-ketoglutarate, in muscle creatine levels—a highly macokinetic, safety, and effects on
or AAKG, as the combination is called, dubious explanation at best. My exercise performance of L-arginine
were examined in 10 healthy men, view is that the strength increase was a-ketoglutarate in trained adult men.
aged 30 to 50. The men fasted for related to the high arginine intake Nutrition. 22:872-81. IM

Eric Broser’s
If you find something on the Web that IM readers should know about, send the URL to Eric at bodyfx2@aol.com.
>http://TrinaGoosby.com
A few months ago I was contacted on MySpace.com by a sul-
try and sexy gal named Trina Goosby. She asked to be my friend,
and like any red-blooded American male in his right mind, I
happily obliged. Over the course of several weeks Trina and I
communicated by e-mail, then by phone and eventually in per-
son. Getting to know Trina has been a wonderful experience, as
she is beautiful not only on the outside but on the inside as well.
She is also very well spoken, intelligent and caring and loves to
laugh (which I quickly learned when we saw “Talladega Nights”).
I’m mentioning all of this because so many gals in the indus-
try are stuck-up and have a what-can-you-do-for-me attitude.
That doesn’t describe Trina at all; she’s a rare gem in the fitness
world. Because of that, I told Trina that I wanted to feature her
site in the column, which she found an exciting prospect, as it’s
recently been redone and is now one of the sharpest looking on
the Web. And speaking of sharp-looking, at just 5’ tall and about 100 pounds onstage, Trina is on the fast track to becoming
one of the top “tiny” figure gals on the scene. I recently had the pleasure of watching her win her class and the overall at the
Florida Gold Cup/Zena Collins Figure Championships. Next is the Arnold Classic, where she’ll battle it out with some of the
top pro-card-hungry figure women from across the nation. Trina was born in Dearborn Heights, Michigan, and grew up in
a small town in northern Wisconsin. She now resides in Boca Raton, Florida, where she uses her education, which includes
a B.S. in exercise physiology and kinesiology, to help others achieve better health and a harder body. Being of Filipino and
Welsh descent has certainly given Trina an exotic look, which you can see firsthand in her stunning picture gallery. And
trust me when I say her photos are hot—I recommend turning on your air conditioner before viewing. Another interesting
fact about Trina is that she’s a classically trained ballet dancer, which explains her amazing grace and stage presence. You
can learn much more about her in the “About Me” section. I really enjoyed Trina’s site: It’s easy to navigate, has a high-tech
look and even plays some banging music in the background. Check it out.

>www.KingKamali.com
Tennis had John McEnroe. Football has
Terrell Owens. And bodybuilding has Shari
“King” Kamali. What do those three profes-
sional sports stars have in common? They
love to rock the boat—as in create contro-
versy. And they’re not afraid to speak their
minds, no matter who gets pissed off. King
is probably best known for his constant war
of words with former pro bodybuilder Craig
Titus, which made for some entertaining
reading in the magazines as well as onstage.
Hmm, you think King visits Craig in jail these
days? Probably not. But I digress. It’s precisely
because of Kamali’s controversial comments
that I decided to check out his Web site to see
if I can learn more about the man behind the
mouth (and muscles, of course). King, born
in Tehran, Iran, won his pro card at the ’99
NPC Nationals as a heavyweight and then
stormed the pro scene in ’01 with a third-
place finish at the IRON MAN Pro, fourth at
the Arnold Classic and a top-10 showing at
the Olympia. What Kamali lacked in muscle
shape, he made up for in spades with his
excellent hard-as-nails conditioning. Since
2001 King has had trouble recapturing his
best form, however, and has been struggling
in the more prestigious IFBB events. Don’t physiology from George Mason University, which he makes
count the man out just yet, though, as he is one of the most good use of in his own training and the many seminars he
passionate and driven athletes in the pro ranks. King thrives puts on each year. I’m also impressed with the fact that King
on criticism and the negative comments he hears about his keeps his picture gallery up to date; many pros do not. Not
physique and future in the sport. To quote his site, the man only does he have photos from each show he competed in
who would be King has this to say about his critics: “The during 2006, but he also includes great hotel-room shots
interesting thing is that these idiots who constantly put me from two days out, one day out and just hours before the Ar-
down do not realize that the more they hound me, the more nold Classic. It’s interesting to see the subtle changes in his
dedicated I get. These morons keep adding fuel to my fire conditioning from day to day. Of course, Kamali has a store
every time they open their mouths.” Kamali really needs on his site as well, where he offers some cool autographed
to come out of his shell, huh? I was surprised to learn that photos, training videos and his own lifting straps for sale.
he has a head on his shoulders; he earned a B.S. in exercise Definitely worth a look.
>www.NutritionData.com
Starbuck’s caffe mocha with nonfat milk, 174
calories. Krispy Kreme vanilla iced doughnut with
sprinkles, 280 calories. Burger King bacon double
cheeseburger, 580 calories. NutritionData.com, price-
less. Okay, so maybe the site isn’t quite as priceless
as, say, your copy of IRON MAN, but it is without a
doubt an extremely valuable tool and source of infor-
mation for anyone serious about transforming his or
her physique. The data above came from the site’s
monster list of the complete nutritional content of just
about any fast food you can think of! So the next time
you sit down to your weekly cheat meal (or meals, Mr.
Ab-less), you can quickly figure out exactly how many
hours you’ll need to utter the phrase, “Oh, man, am I
bloated.”

Eric Broser’s
tax the lats, midback musculature (traps and rhom-

>Net Results Q&A boids), posterior deltoid and biceps/brachialis. The in-
Interesting queries from message boards and forums clines would target the pectorals, anterior deltoids and
from across the Internet, answered with precision, ac- triceps. Using those three movements, I’d try a variety
curacy and plenty of outrageous opinions... of grips, angles and ranges of motion in order to get the
Q: I’m trying to get ripped for my first body- Full

building contest and was told to avoid fruit. deadlift:
Fruit is so healthful, why is it not good when One of the
you’re on a diet? best mass-
producing
A: It does seem strange, doesn’t it? Yes, fruit is moves you
quite healthful, virtually fat free and loaded with vita- can do—
mins, minerals and phytonutrients, but it also contains even better
a natural sugar known as fructose. Sugar can greatly than the
hinder your efforts toward a ripped physique. Diets too squat.
high in any type of sugar can induce insulin resistance,
which can lead to higher blood lipids and bodyfat. If
you’re serious about creating a stageworthy physique,
you should stick with complex carbs like oatmeal,
brown rice and sweet potatoes prior to a contest. I usu- Neveux \ Model: Ken Yasuda
ally have my clients cut out fruit completely at least six
weeks before a competition and recommend limiting
fruit to only one meal per day (usually breakfast). Best
of luck at your show!
Fruit can make it hard to get harder most from

during those last few weeks of a diet. each one.
Some
trainees
might look
to replace
the deadlift
with the
squat, but
it’s my
belief that
the deadlift
is actually
a better
overall
exercise
for induc-
ing hy-
pertrophy.
Although
you may
not be able
Q: If you could choose only three exercises to build a
for your entire body, what would they be? “perfectly balanced” body using only three exercises,
you still can certainly build an impressive physique.
A: That’s an interesting question, and one that I’ve I know many guys who perform only a few basic lifts
thought about many times. After years of performing several times per week, and they’re extremely well
every exercise in existence, I’ve developed a pool of developed. In fact, for at least four to six weeks of
favorites—exercises that seem to be the most effec- every year I go back to a program of just basic move-
tive for me (and most trainees). Given the choice of ments, leaving the cables and machines behind, and
only three, however, I’d probably go with full deadlifts, I always find that serves as a serious wake-up call to
bent-over barbell rows and incline barbell presses. The my muscles. Then, when I go back to a greater variety
deadlifts would hit the major muscles of the thighs, hip of movements, I find that I’m stronger on each one of
structure and lumbar region. The bent-over rows would them. Good stuff! IM

Lonnie Teper’s
NEWS & ViEWS

AFW 2007
It’s Bigger and

Better
Dobbins \ www.BillDobbins.com
Big Fella’s weekend goes amateur
Just when you thought the big weekend in Columbus, Ohio, had no
more room to expand, it got larger again. Including its title. The three-
day bash formerly known as the Arnold Fitness Weekend, which is set
for March 2 through 4 this season, is now known as the Arnold Sports
Festival.
“This title recognizes the weekend’s growth, and this year’s event
will host 17,000 athletes, 38 sports and events—14 of which are
Olympic sports,” said co-promoter (and partner of guess who) Jim
Lorimer. “The festival includes an expanded 650-booth Expo, and
youth and adult athletes from more than 10 nations will participate in
competitions and demonstrations.”
The Ultimate Fighting Championships—UFC—will be back with a
Dobbins \ www.BillDobbins.com
Saturday-night event that’ll be broadcast on pay-per-view TV. Among

the new doings this year: USA weightlifting, grappling wrestling, sumo
demo, WWE talent recruitment, the Arnold Archery competition, the
International Youth Dance competition (featuring 14 U.S. couples hoof-
ing away against 14 Canadian couples) and, of course, the amateur
NPC Arnold Bodybuilding, Fitness and Figure Championships. I was
going to enter the dance competition, but I’m much too old for a youth
division. Plus, my wonderful partner,
Nancy DeNino, is from Canada,
which eliminates me as the logical
choice for her partner. Masters divi-
sion next year, Jim?
Bob Lorimer, Jim’s son, is
co-producing the NPC event with
Ohio fitness and figure guru Mike
Davies, and he admitted in early
December that the mad rush of po-
tential contestants contacting them
caught even him off guard. “We were
originally going to set the limit at 200,
but it ended up at 300 before we cut
it off,” Bob said. “We have 100 in
Comstock \ Model: Jeff Rodriguez
figure—all competitors had to place

Balik \ Model: Jodi Friedman
in the top five at an NPC national

qualifier.”
I’m flattered that Bob has booked
me to emcee the amateur shebang.
Balik \ Model: Colleen Baldwin
I’ll also be back for my usual duties

at the podium for the Arnold Clas-
sic as well, so it makes an already
nonstop weekend that much more
exciting. NPC bodybuilding, fitness and figure come to
For more info on the magnetic the big conclave in Columbus.

REWARDS FORMULA ONE IM PRO
Now he can New supplement SPONSORS
go to the in development? Just why
Junior Cal. Page 260 is Vince so
Pages 258 excited?
and 259 Pages 260 and
261
weekend, log on to www.ArnoldSports

Festival.com.
Budding Relationship
Okay, so Ron “Yogi” Avidan and Isaac
“Lift Studios” Hinds, my teammates on that
crack prognosticating trio “The Experts,” have
been chastising me since the Swami’s not-
quite-right pick of Evan Centopani to win
the ’06 Nationals. As it so happens, Dandy
Desmond Miller, who left the Jackie Glea-
son Theater with the superheavyweight and
overall crowns, isn’t joining in with the wise-
cracks.
“You picking Evan to win in Miami
Beach didn’t bother me at all,” said
Evan Miller. “I like being the underdog.
and Des. Besides, in your predictions you
basically said it was between me and
Evan, and you were right.”
Craig The 32-year-old Miller won more
Comstock
Richardson. than a pro card in Florida—he also

met someone who would end up
being a pretty close friend. His name
is Evan Centopani. “We never met
before the Nationals,” said Miller,
“and we became friends. Evan’s a
great guy—we call each other, send
e-mails. He’s going to visit me soon,
and we’re going to do a leg workout
together.”
Liberman
Centopani admitted that Miller

had impressed him big time at the
’05 Nationals and that “his legs blow
mine away.” That’s correct, and it’s nice to see
that Evan wants to learn from the conqueror.
And, since I’ve already gone on record as say-
ing that the 24-year-old from Connecticut will
win it all at the ’07 Nationals in Dallas, I’m happy
with the tutorial program he’s seeking out.
Speaking of shows, and predictions, Avidan
and Hinds may not get the opportunity to cri-
tique my prediction that Miller will win in his pro
Mike debut at the New York Pro—Desmond was say-
Torchia ing in early December that he wasn’t sure what
then. …and contest would be his first on the flex-for-pay
now. level, that he’ll discuss it with his wife, Marilyn,
before finalizing his plans (don’t leave two-year-
old Desmari out of the chat, either, Big D).
Photos courtesy of Mike Torchia
“I need to make some improvements—more lats and shoulders—be-

fore I compete again, so it might be at the end of next year’s contest
season,” Miller said. “I want to have a more complete package. I want to
be a good pro. It would be an honor to compete against people like Vic-
tor [Martinez], so right now I’m just glad to be here.”
So are a lot of promoters—and fans—big guy.

Craig Steals the USO Show
Thumbs-up to New Jersey–based IFBB pro Craig Richardson, who
organized a USO tour last fall, entertaining American troops stationed
overseas.
“Craig contacted the USO and presented a novel proposal for enter-
taining the troops,” said Harley Breite, Richardson’s training partner
and sidekick on the goodwill mission. “After clearance from the Pentagon,
we were flown to Italy and toured Army and Air Force bases all over the
country.
“The presentation consisted of our self-produced five-minute docu-
mentary film, depicting Craig’s life as a family man [Richardson is married
and a father of three] and professional bodybuilder. I addressed the crowd
just before Craig began his posing routine, and afterward Craig gave a
seminar and then signed autographs.”
Breite said Craig was thrilled to do the shows, and the audiences were
thrilled he was there. “Every base we went to, people waited an hour or
more to speak to Craig and get advice on various aspects of training.
They really loved it when he’d jump into the audience while posing and
then take pictures with the troops and little kids.”
I’ve always liked Richardson’s physique. Now I know his heart is big-
ger than his peaked biceps. This is a guy who quit high school to support
a newborn, then went back to earn his high school degree—at 28 years
old! Talk about resolve.
To contact Richardson for guest posings, seminars or store appear- Jay is
Comstock
ances, write to Breite at HarleyDBreit@aol.com. Mr. O.
Phil
Torchia Torks Up America “the
Comstock
Thrill”
Mike Torchia was quite a bodybuilder in his Vas-
day. He won the Teenage Mr. America in 1976, the quez.
Collegiate Mr. USA in ’77 and the middleweight
class at the Mr. California ’81.
These days Mike flexes his muscles as one of
the highest paid celebrity trainers in the country
(try Matt Damon, Kevin Spacey, Al Pacino,
Kim Cattrall, Sinbad and Ralph Lauren on
for size) and as the host of a new radio talk show,
“Shape Up America,” that was scheduled to make
its debut on Los Angeles’ FM 97.1 (former home
of “The Howard Stern Show”) on January 7.
Mike says the hourlong program will run every
Sunday morning at nine and will cover all aspects
of fitness. “We love our families and want to
protect them,” Torchia says, “but many of us are
ignoring common sense every day. We are contin-
ually putting our lives and those of our loved ones
in danger despite to the mounting evidence about the epidemic of obesity
and the specter of metabolic syndrome X.
“MSX is a condition that weakens immune systems and makes people
much more susceptible to type 2 diabetes, cancer, heart disease and
other crippling lifestyle diseases.”
Despite having had a Hollywood who’s who training under his guid-
ance, Mike says he’s gotten the most satisfaction from working with kids.
“I’ve hosted my youth fitness seminars at schools and gyms across the
nation and have worked one-on-one with families to help them make
positive and permanent fitness lifestyle changes. I’ve come to understand
that there’s a key ingredient missing in the fight against obesity—that Sherlyn
Comstock
ingredient is the family.” Roy.

Good stuff, Mike. The fight against obesity has been a losing one over

Heavenly the years. Let’s hope you can play a part in changing that.
Heather.
Mr. O Happenings
JAY ON THE MOVE—Newly crowned Mr. Olympia Jay Cutler has
had even more on his plate than usual lately, including hiring a publicist
and contemplating a move to Southern California. Cutler, the consum-
mate businessman, hopes to capitalize on his Sandow trophy by getting
some mainstream work—films, commercials, appearances on Leno,
Letterman, et al.—and feels a publicist and quarters in the entertain-
ment capital need to be part of the game plan.
Cutler and his wife, Kerry, the unsung hero behind her man’s suc-
cess, will not give up their beautiful Las Vegas home; they’re looking for
a condo or townhouse, preferably in the Marina del Rey area, to have a
place to settle while making the anticipated more-frequent-than-usual
trips to the Southland.
PASADENA, HERE HE COMES—The Ultimate Beef is also a man

of his word. When he guest-posed at my Junior California Bodybuilding
and Figure Championships a few years back, he promised to return the
Les Sidweber
following year—this time as Mr. Olympia. Ronnie Coleman had some-

thing to say about that, of course; so two years ago I had both the Big
Nasty and Jay as featured performers.
This time it’s official: Now Mr. Olympia, Cutler will return to the
Larry Sexson Auditorium on the campus of Pasadena City College for this
Mosby. year’s Junior Cal, which is set for June 23. And with last year’s show
having been the biggest in its history (both in number of contestants
and fans in the seats), the latest version will, I hope, be the best yet.
Last year’s champs—Darren Telfair and Sherlyn Roy—were
honored as Graphic Muscle Stars in this magazine, and the 2007 win-
ners will get the same treatment. I’m also working on a photo shoot
with the victors that would run in IRON MAN.
Roy had a spectacular year in 2006; she won the fitness title and
took second in her class in figure at the California Championships,
followed that up with a victory at the Junior Cal and went on to finish
seventh at the Figure Nationals and ninth at the USA. For those who
think you’re at too high a level for this non-national qualifier, read the
previous sentence again.
The Junior Cal is the only contest (at least to my knowl-
edge) that has a collegiate division; it includes a teen
division, and some of the six teens who flexed onstage last
year have promised to be back, including Phil “the Thrill”
Vasquez, a ripped-to-the-bone 17-year-old who made
his bodybuilding debut as a high school junior in ’06.
On the other end of the ledger is Jungle Jim Ar-
rington, a 74-year-old wonder
who says he’s ready to take on
the young kids again. To try and
even the playing field a bit for Jim,
I’m adding a 60-and-over division
Find complete this year. Just don’t ask me to go
for a 70-and-over class, kid.
coverage of the Contest info and entry forms
for the event are available at
IRON MAN Pro GraphicMuscle.com; or if you
have further questions, you can
Bodybuilding contact me at the addresses
Championship— listed at the end of this column.
February 16–17—
Daniel Stuckart
at Graphic
Trey Brewer, onstage and five
Muscle.com.
Merv
months out.

In Memoriam: Larry Mosby UP, DOWN AND ROUND THE
Sad news hit the bodybuilding community when it was learned that VYOTECH CHRISTMAS PARTY
Larry Mosby, a former competitor and the co-founder (with his ex-
wife, pro figure competitor June Munroe) of Flexstar Nutrition, passed 1
away In his sleep on November 14 due to a heart attack. He was 46
years old.
Larry was a great guy and was always up for an L.T. fun session.
I used to introduce him as Howie Long at contests; one year at my
Junior Cal he cut his hair the same style as Long’s, wore similar glasses
and bought a turtleneck to complete the outfit. He was magnificent when
I brought him out to hand out the trophies, waiving to the crowd, and later
keeping a straight face while signing autographs for Long devotees.
Earlier in the evening Larry and Lee Priest, who was guest posing,
jammed into a phone booth in the lobby at of the Sexson Auditorium.
Larry was a large man, about 6’8” and 400 pounds, and was living in
Valley Ranch, Texas, at the time of his death. He loved 1960s cars, and I
remember June saying a few years back, “I wish I could get him to spend
as much time on business as he does on cars and wheels!”
The last time I saw Larry was at the ’06 Europa Super Show; I was the
emcee and saw him in the audience, but I never got a chance to chat
with him that night.
My deepest sympathy to his family and friends.
Athlete Notes
HEATHER LEE IS HEAVENLY—I recently heard from bodybuilder-
turned-figure competitor Heather Lee, and the New Jersey filly says
she plans on making the official switch to figure during the 2007 season.
In the meantime she’s completed the shoot for another supersexy calen- 2
dar and shared a few pics from the final editing session. I’ll just give you
a peek at one. If you’d like to have a calendar full of alluring shots
of Heather hanging on your wall at home (or any place your heart
desires), check out www.HeatherLeeNJ.com and purchase one for
yourself. Heavenly, Heather Lee.
WATCH OUT FOR: TREY BREWER—Can you believe the

development of this 21-year-old, who took the overall at the NPC Ex-
calibur on December 2 in Culver City, California? Can you believe what
he looked like five months out, about 325 pounds? Can you believe the
size of his wheels? Are they the best in the NPC today? How about the
IFBB as well? Does he remind you of former pro star Mike Francois?
The scary thing is that Brewer’s nutritionist-trainer, Daniel Stuckart,
says that Trey, who carried 255 pounds of beef on his 5’11” frame at the
contest, didn’t work his lower body for several months prior to it in order 1) Kristi and
3
to bring better balance to his physique. Shawn Ray
Brewer flew 2,500 miles from Atlanta to enter the Jon Lindsay lead the band
production, which, as always, attracted one of the largest lineups of of revelers.
the year—1,780 athletes. Turned out to be worth it for the kid, who 2) A beautiful
bartender hap-
has positioned himself as someone to keep a close eye on. Wherever
pily pours the
he competes next, you can bet Trey will have a leg up on his rivals. holiday spirits.
3) The gang’s
all here (from
left): Jim Man-
Holiday Fun: VyoTech Holds the Key ion, Kevin
Levrone, Vince
Vince and Spiro Kandis sure know how to give great party. I joined Kandis, Shawn
the folks at the ’06 VyoTech Christmas celebration, held at Key Club in Ray and Bob
Cicherillo.
West Hollywood, California, on December 2, and it was some do.
4) Laura Mak
Now, I’m not much of a drinker, so when I do touch alcohol, it’s usually can’t resist the
something on the, ah, sweeter side of the drink menu. Still, I didn’t expect
4
chocolate-cov-
Vince to bust up so much when I ordered a piña colada that he injured ered strawber-
his ribs. Every hour or so, Vince would pass by, ask me how my drink Photography by Lonnie Teper ries.

5
6 was, crack up some more and then grab his
bruised ribs. Speaking of ribs, there was a lot of
great food there, guys, but I won’t mind if ribs are
added to the carte du jour next year.
Several industry celebs showed up at the
event, including Shawn and Kristi Ray, who
took houseguest Mild (okay, Bill, how about Wild?)
Bill Wilmore with them to celebrate the exten-
sion of Wilmore’s contract with the company. I
have to admit that, after razzing Shawn for years
about his lack of rhythm, I was impressed with
his version of the robot. Okay, it was a little out of
date, but I’ll overlook that small point. (Besides, he’s
7 8 too old to hip-hop.) And Vince proved he’s not so
shabby on the dance floor, either.
Kevin Levrone was there, as were Mary Jo
Cooke and Laura Mak. Bob Cicherillo and his
wife, Tocha, about a month or so from the date
their first child was expected, joined the festivities.
So did Steve Parris, who promoted many major
shows years ago before moving on to handle all of
the clothing lines at Gold’s and World gyms.
Ron and Lori Avidan stopped by, as did actor
Lawrence Hilton Jacobs, a regular on one
of my all-time-fave TV shows, “Welcome Back,
Kotter.” and the guy who played Joe Jackson in the
made-for-television flick about the life of the famous
Jackson family.
Winning the award for People Who Came the Farthest
were Jim Manion and Debbie Albert and their friend
and fellow Pittsburgher Kim Pappaterra. Poor Jim.
Because he got there late and was, as usual, dressed to
9 the nines, a few people thought Manion worked at the
club and began ordering drinks from him. Lats, being in
the holiday spirit, didn’t mind making multiple trips to the
bar to accommodate them.
Seeing Kevin and Chick there with Manion took me on
a trip down memory lane. More than 15 years ago, when
Jim hosted the ’91 NPC Nationals in Pittsburgh, Levrone
came out of nowhere to win the greatest heavyweight
lineup of all time: Flex Wheeler, Paul DeMayo, Ron-
Ron Avidan
nie Coleman, and Matt Mendenhall, in that order,

rounded out the top five. Manion was stunned when it
turned out I was right about Bob’s sixth-place finish at
the contest. By the way, an up-and-comer named Chris
Cormier placed seventh.
A great time was had by all at
11 the holiday bash, thanks to the
10 generous Kandis brothers, who
picked up the tab for every-
12 thing—food, drinks, parking.
5) Lori and Ron Avidan make Shoot, they even supplied two
merry. bucks if you wanted to snap
6) Pittsburgh in the house: Man- black-and-whites in the old
Neveux
ion, Debbie Albert and Jill Pap-

school photo booth.
paterra.
7) Spiro Kandis cheers on the A nice lead-in to VyoTech’s role
To contact Lonnie
dancers. as title sponsor of the IRON MAN Teper about material
8) Shawn and L.T. say welcome Pro and FitExpo, which will be possibly pertinent to
back to Lawrence Hilton Jacobs. right around the corner by the time News & Views, write
9) Mary Jo Cooke and hubby you read this. to 1613 Chelsea
David Elliot party with Josh and So, Vince, where are we eating Road, #266, San
Katrina. to celebrate my birthday on Febru- Marino, CA 91108;
10) Vince gets down. ary 16? Oh, yeah, I don’t celebrate fax to (626) 289-7949;
11) L.T. chows down. or send e-mail to
those anymore. IM
12) The Chicks, Tocha and Bob. tepernews@aol.com.
Ron Avidan

Pro Seaso
LEE PRIEST
IRON MAN PRO

n Preview
IRON MAN Pro, Sacramento Pro, Arnold Classic
Jump-Start 2007
DEXTER JACKSON
by Lonnie Teper Arnold Classic
Photography by John Balik, Michael Neveux,
Armando Sanchez and Bill Comstock
Contest aficionados won’t

need much time to get
into the flow of the 2007
season: The IRON MAN
Pro starts the show, as
always, with the first
battle of the year on
Saturday, February 17,
at the Pasadena Civic
Auditorium. This marks
the 18th year in a row
that the IM Pro has given
the IFBB season a great
liftoff. A week later it’s
the Sacramento Pro
(formerly known as the
San Francisco Pro), then
on to Columbus, Ohio, for
the perennial blockbuster,
the Arnold Classic. www.ironmanmagazine.com \ MARCH 2007 263
Pro Season Preview
At press time in mid December Flex Wheeler as the all-time IM Pro

IRON MAN Pro it was hard to know who’s in,
who’s not for the season’s first
champion with five victories, and
right behind Flex is Chris Cormier,
Once again we’ll give the fans a peek two competitions, but based on with four. Vince Taylor has won it
at the IM Pro lineup at the press the history of the John Balik and twice. A guy named Jay Cutler won
conference, where I weigh in each Michael Neveux–produced IRON it in 2003. Shawn Ray was the first
competitor (and even get some of MAN, it’s safe to say the lineup will to wear the crown; other superstars
them to take off their sweats). It will have some of the game’s top players. to take the title include J.J. Marsh,
take place at the FitExpo on Friday Thanks to IFBB Pro League head Dexter Jackson, Gustavo Badell and
at 4 p.m. in the Pasadena Civic Jim Manion, the contest is now Lee Priest. The IM is one contest
Center. After the press conference a top-five Mr. Olympia qualifier. Ronnie Coleman didn’t win.
a “Meet the Athletes” event will be The longest running show on the Cormier, who I now call the “Real
held at the same location. West Coast, its record book lists Enigma” rather than the “Real Deal,”
DAVID HENRY CHRIS CORMIER

IRON MAN PRO IRON MAN PRO

MARK DUGDALE TROY ALVES
ERYK BUI
IRON MAN PRO

Pro Season Preview
had his troubles on and off the his crown (Priest opted to compete to engage in battle again this year.
stage last year and ended up in the in the PDI last year), but runner- Ditto for Eryk “Chop” Bui, who
hospital with a spinal infection that, up David Henry should be back made a fine pro debut last year with
along with other tribulations, kept with the $15,000 first-place prize an eighth-place finish and vows he’ll
him from competing in 2006. money firmly in his sights. Henry be in the top five this time around.
Can he bounce back? Will it be at and Ronny Rockel were the most Gary Strydom talked earlier in the
the IM Pro? Seems like a great place overlooked Mr. O competitors last year about doing the IM for the first
to start for Chris, who, approaching year, so a victory at the IM would time since the inaugural affair way
his 40th birthday, doesn’t have a lot ease the pain a bit for David. back in 1990. At 47, Gary still looks
of time to prove that he still ranks Troy Alves, Kris Dim and Mark great and definitely would battle
among the finest in the industry. Dugdale finished third, fourth and for an Olympia-qualifying spot in
We do know last year’s winner, fifth, respectively, last season, and at Pasadena.
Lee Priest, won’t be back to defend least Dim and Dugdale are planning Another chap with a grade-A
KRIS DIM GARY STRYDOM

Isaac Hinds \ Lift Studios

physique who’s planning to do
the show is Omar Deckard. Omar VICTOR MARTINEZ
carried 255 pounds on his 6’2” Arnold Classic
frame last year and feels he can add
10 pounds of quality muscle and
still show off the same conditioning
that brought him the overall at the
USA back in July.
For updates on the IM and the
accompanying FitExpo, check on-
line at IronmanMagazine.com and
GraphicMuscle.com.
Sacramento
Pro
The Jon Lindsay and Steve
O’Brien–produced Sacramento
Pro Men’s and Women’s Pro
Bodybuilding Grand Prix moves to
the Crest Theater in Sacramento
one week after the IM, one week
before the Arnold Classic. Did I
say women’s bodybuilding? Yup—
female flexers will replace the figure
competitors in the companion
contest to the men’s show, with
two weight classes, thanks to the
IFBB’s recent ruling that promoters
may opt to have weight classes at
women’s pro bodybuilding events.
It’s safe to assume that several of
the male competitors who take the
stage in Pasadena will do likewise
in Sacramento seven days later. For
more info on the contest, log on to
www.MuscleContest.com.
JON LINDSAY and

STEVE O’BRIEN
Teper

Pro Season Preview
Arnold Classic
The lineup for the Arnold, set for
March 3 at Veterans Memorial
Auditorium, looks to be one of the
most competitive in history, and
if you know the background of
this show, you know that’s saying
a mouthful. Two-time defending
champ Dexter Jackson will be
onstage once again to go for the
triple crown. To do that, however,
the Blade will have to topple the
likes of Victor Martinez, Melvin
Anthony, Gustavo Badell, Dennis
James, Branch Warren…and last
year’s rookie wunderkind, Phil “the
Gift” Heath.
I’d been waiting for Martinez to
fulfill his Mr. O potential for several
years. The 5’9”, 240-pounder did
just that with a powerful third-place
showing at the ’06 Olympia, placing
ahead of Jackson, Anthony and
Badell, in that order (and behind,
of course, Cutler and Ronnie
Coleman).
Does Victor enter as the favorite
even though the 5’6 1/2”, 215- GUSTAVO BADELL
pound Jackson is coming off those Arnold Classic
back-to-back wins? No more than
a co-pick with Dexter in my book.
Jackson has proven he can nail
his conditioning at every show;
Victor hasn’t. If Martinez shows up
in top shape again, however, the
Arnold’s $110,000 first-place prize is
obviously well within his grasp.
I’ve always been a champion of
Anthony’s physique and thought
he was at his all-time best at the
Olympia last year. I told people I
could have seen the 5’8 1/2”, 240-
pounder placing as high as third.
If you want the classic small waist,
V-taper look, who is a better model
than Marvelous? And there’s no
need to mention that he’s the best
poser in the history of the game.
Okay, maybe there is.
Badell missed his peak at both
the Arnold and the Olympia last
year (fourth in Columbus, sixth at
the O) and is out to prove he’s still
worthy of title contention. Ditto for
Branch Warren, who chased Jackson
to the ASC crown last year, winning
the Most Muscular award in the
process, but ended the season on
a disappointing note by landing in
11th at the Olympia.

And then there’s Heath, who featuring most of the top pros in the like Henry, Dugdale, Mustafa
could make a major dent in the world. Is the 26-year-old ready—is Mohammad, Darrem Charles,
lineup in his first attempt at the he big enough—to make a dent such Ronny Rockel, Vince Taylor (is this
Arnold. Last year the 5’9”, 215- an illustrious array of bodybuilders? cat really 50?) and more (go to
pounder from Denver won the first I say yes. Can he be in the top six? www.ArnoldClassic.com to get the
two flex-for-pay shows he entered— For sure. Top three? Perhaps. Prove final roster of competitors), and it’s
the Colorado Pro and the New York that he merits mention in the same easy to see the depth of the lineup.
Pro—after dominating the ’05 USA. breath as the top players in the Not surprisingly, it will be muscle
Heath was shredded in Denver game? Why not? heaven in 2007. Let’s get ready to
and a bit more filled out in New York Throw in more quality physiques rumble. IM
and now will give fans what they’ve
been waiting for since he turned
pro—he’ll compete in a lineup
BRANCH WARREN
Arnold Classic
MELVIN ANTHONY
Arnold Classic
RONNY
ROCKEL
Arnold Classic

2006 ROUNDUP CHAMPS ROSTER
Many Happy Returns Qualilty, Not quantity

In the year that was The ’06 IFBB Women’s
Is it me, or did 2006 flash Bodybuilding Champs
by faster than the murder-
for-hire case against Craig Ms. International, March
Titus? It seems like only 3, Iris Kyle
yesterday we were dashing Europa Supershow, Au-
for cover and scrounging for gust 25, Heather Foster
umbrellas at the IRONMAN Atlantic City Pro, Sep-
Pro/FitExpo. Now it’s almost tember 23, Lisa Aukland
time for the ’07 edition (see
(pictured)
the preview on page 262 if
you can’t believe it either). Ms. Olympia, September
Before you pack your 29, Iris Kyle
slicker for the big doings in
Pasadena on February 16 The good news: The ’07 season will have at least
three open competitions, as the Jon Lindsay and Steve
through 18, however, a leap O’Brien–produced Sacramento Pro joins the lineup on
through the events of the February 24 (see News & Views on page 256).
past season, as it pertains to
the three women’s physique
sports, is in order, with a look UP-AND-COMERS
at some of the champs and Here’s a list that shows
near-champs who quarter- how entrenched the upper
turned (among other things) echelon of women’s body-
with such excellence. building is: Annie Rivieccio,
Bonny Priest and Lisa Auk-
It’s a testament to the land are far from overnight
health of the three women’s sensations. Aukland won
physique sports, whatever her pro card in 2001, and
you may hear, that they pro- Rivieccio was an amateur
forever. Now that they’ve
duced too darned many reached the Olympia top
notable bodies for just one five, can they stay there? If
edition of this column. This they keep doing their home-
month, then, the focus is on work so well, it’s a distinct
Bodybuilder of the Year: Iris possibility. A lot depends on
Kyle pro shows, the highs and the ladies discussed on the
lows. next page.
Annie Rivieccio.
WOMEN’S BODYBUILDING
Flex Appeal Here’s what didn’t happen in 2006

Here’s what didn’t happen in 2006: Women’s bodybuilding did not die—on the pro or
amateur level. Not that it didn’t seem as if the death knell was being rung when the IFBB
scheduled only three Olympia qualifiers: The Ms. International—an invitational—plus two open
competitions. With the possibility staring them in the face that they might not be able to field a
decent-sized lineup at the O, Pro League officials enacted a new rule that increased the num-
ber of qualifications available in a year when there are fewer than three open competitions, like
the year at hand.
Of course, it didn’t matter how many contests they offered, the props for female flexer of
the year still would have to go to Iris Kyle, who brought her 5’7”, 162 pounds of statuesque
muscle to the stage looking big and full but lean and altogether musically put together. The
headline on this column was “Kyle-Style Muscle Is Back,” referring to what appeared to be a
reversion to pre 20-percent-less-muscle standards. Is the IFBB’s advisory notice on that sub-
ject, issued prior to the ’05 season for all the women’s sports, a dead issue, as it applies to
bodybuilding? Ask me again when someone comes along who has a “more feminine” look, a
superb structure and enough evenly distributed muscle to stand next to Iris without disappear-
ing.
Best Flexer in a Supporting Role: Dayana Cadeau. Second at the International and the Olympia. If it weren’t for Iris, this seduc-
tive lady of muscle and symmetry would be queen. Hmm…

FITNESS MORE CHAMPS
Pro Fitness
More Twists And turns
Olympia and Inter-
national contests
knocked out the gal
who beat her in ’05
and regained both
crowns, with Adela
Garcia in the role
of returning champ
and Jen Hen- Julie
dershott as the Palmer.
Balik
upstart ’05 champ
who, like Yaxeni Fitness International, March 3,
Oriquen in body-
Balik
Adela Garcia
Balik
building, dropped
to third at the Fit-
New York Pro Fitness, April 15,
Adela takes a well-deserved bow (left). Says Kim K.: Now, wait
just a darned minute. ness I. Julie Childs
Unlike Yaxeni, All-Star Pro Fitness, July 7,
Another thing that didn’t happen in however, Hendershott held on to her top- Tanji Johnson
2006: Fitness didn’t die either, with some three spot at the O. Some seers might Europa Supershow, August 25,
of the dowager divas of the sport launch- speculate that the athlete to keep your Tanji Johnson
ing campaigns to ensure that flexible eye on in this equation is Kim Klein, Atlantic City Pro Fitness,
females will be flying into pushups and runner-up at both contests—but not by September 23, Julie Palmer
splits on the physique stage for some time a lot: a six-point margin at the Olympia Fitness Olympia, September 29,
to come. How well it takes remains to (as opposed to 20 points if the ladies had
Adela Garcia
be seen. I admit, I’m prejudiced: Fitness perfect scores), five at the International.
competitions are entertaining and fun to Even a small shakeup in the numbers
Palm Beach Pro Fitness*, October
write about. could tip the total toward K.K.’s smooth 7, Julie Palmer
More parallels to women’s pro body- moves and even smoother lines in the Netherlands Pro Fitness*, October
building: The ’04 winner of the Fitness future. Place your bets. 8, Regiane Da Silva
*Qualifies for the ’07 Olympia.
Photography by Ruth Silverman \ Ms. Olympia photography by Bill Dobbins \ www.BillDobbins.com
QUESTION MARKS
MOVING UP
By dropping to seventh at the O after her dip to third at the
Julie
International, 2006’s Ms. Olympia and Ms. International, Yax-
Childs.
eni Oriquen, created some doubts as to whether she can
regain her spot in the hallowed circle. I’m not going to write off
the 5’8” tower of flowing feminine muscle, who reportedly lost
her mother due to cancer a few months before the O. With
hard-body builders who have learned to nail their condition at
every outing, like Annie Rivieccio and Bonny Priest, nip-
ping at her butt, however, Oriquen will have to do likewise if she
wants to turn that question mark into an exclamation point.
Ditto for Jitka Harazimova, who got sick before the Olym-
pia and was not at her best, earning a 10th-place finish.
Yaxeni at the O.
OTHER KINDS OF QUESTIONS

So does Iris Kyle’s return to the top mean that all the
stops have been pulled out? Certainly some observers, citing
also the victories of the highly muscular Heather Policky
and Lora Ottenad at the NPC’s two top national-champi- Tanji Johnson cracked the top
onship events, the USA and Nationals, respectively, would six at the Fitness International,
say that’s a well, duh. I’m not so sure, but I’m still waiting for picked up wins three and four of
the tooth fairy. Policky and Ottenad will both be onstage in
her pro career and took fourth
Columbus, Ohio, on March 2 standing next to most of the
muscular marvels mentioned in these pages. at the O. Julie Childs earned her
first pro win after taking fifth at
Always improving. In addition to streamlining her physique,
Iris got a new hairstyle. the I. Congrats, ladies!

FIGURE FIGURE QUEENS
Of 2006
High Drama Story of another stripe
Mary
Elizabeth
For pro figure it was a year of surprises followed Lado.
by predictable outcomes. In reviewing the 14 con-
tests that took place since I did the 2005 season
roundup, I was amazed to discover that I’d actual-
ly made a correct prediction at the end of last year.
I said that figure was the women’s physique sport
most likely to have a shakeup in the top ranks.
Still, the medical problems that prevented Jenny
Lynn and Davana Medina from winning their
fourth consecutive Figure International and Figure
Olympia titles, respectively, were not what I had in
mind.
With Lynn out, the Figure I went to Mary
Elizabeth Lado, leaving Monica Brant in the
runner-up slot for the fourth time in the contest’s
four-year history. (That streak will be broken in
Comstock
2007; Brant is passing on competing at the big
weekend in Columbus.) Lynn picked up a quick
rebound win in Pittsburgh but then lost to Valerie Figure International, March
Waugaman a week later at the Colorado Pro, 3, Mary Elizabeth Lado
casting some doubt on her position as the gal San Francisco Pro Figure,
most likely to inherit the crown after Medina’s an- March 11, Chastity Sloan
It didn’t start out that way, but ’06 was nounced retirement at the end of the season.
Jenny’s year. Oh, baby! Pittsburgh Pro Figure, May 6,
Not to worry. When triple-O winner Medina Jenny Lynn
pulled out of the big show at the last minute, Jenny had the shape and style to bring the California Pro Figure, May 27,
Olympia title home. Mo, meanwhile, had new problems to deal with: Amber Littlejohn,
Christine Pomponio-Pate
sitting out the rest of the season on the strength of her fourth-place finish at the ’05 Figure
New York Pro Figure, July 15,
O, came back looking too fine to be ignored. She snuck past Brant to take second by a
Jessica Paxson-Putnam
five-point margin.
Does that make the 5’8” Littlejohn the heiress apparent behind Jenny or one of three, Motor City Pro Figure, August
at the least, contenders for the title of next-in-line? Other candidates include Lado, fifth for 12, Jennifer Searles
the second consecutive year at the O, and Waugaman, whose larger-than-life choreogra- Europa Supershow, August
phy and less-than-perfect conditioning at the O earned her some jeers before she picked 25, Amanda Savell
up an early invite for the ’07 Olympia at the postseason Sacramento Pro. I’m not making Montreal Pro Figure, Septem-
a prediction at this point, but I will point out that Amber, who’s also passing on the Inter- ber 4, Michelle Adams
national, is the most consistent of the three in terms of conditioning. Tournament of Champions
Pro Figure, September 23,
Gina Aliotti
MORE FITNESS
Athletes Figure Olympia, September
29, Jenny Lynn
to Keep an Palm Beach Pro Figure*, Oc-
tober 7, Amber Littlejohn
Eye On Netherlands Pro Figure*, Oc-
This top-five vic- tober 8, Inga Neverauskaite
tory lineup from the Sacramento Pro Figure*,
Atlantic City Pro Fit- November 4, Gina Camacho
ness includes a pair of *Qualifies for the ’07 Olympia.
genuine divas-in-wait-
ing. Bethany Gain-
ey waited a year after
her ’05 Team Universe
class win to make
her pro debut at the
Bradford
Supershow, finishing
ninth. A month later
she scored a top-five
A.C. angels (from left): Bethany Gainey, Stacy Simons, Julie Monica
finish in A.C. Julie
Palmer, Angela Monteleone-Semsch and Julie Lohre. Brant,
Lohre waited out an always
injury, competing in royalty
figure for half a season before picking up her fitness career at the Supershow and earning in this
fourth-place honors in this group. column.

B A B E S P E C U L AT I O N MORE QUESTION MARKS
Hot New Blood Jane

Awad.
Ups and Downs
Top five at the International, too
Gina
Any prediction low to mention at the Olympia. Jane
Aliotti. of figure futures Awad and Chastity Sloan are prime
would have to examples of the yo-yo syndrome that
make mention of
can strike without warning in the bloat-
some lasses who
went right to the ed-with-talent pro-figure ranks. Can
top in their first they keep up as the amateur class of
year in the pros. 2006 matriculates into the lineup?
Gina Aliotti
and Gina Ca-
macho, a pair
of California girls
Comeback
whose physiques
have the judges
in rapture, fin-
ished sixth and of the Year
eighth out of 21
in their Olympia Cathy LeFrancois came back
debuts, respec- from bottom-of-the-barrel figure
tively. Jessica scores to the posing platform in mid-
Putnam, formerly billed as Paxson, qualified for season, finishing seventh at the Atlan-
the big show at her pro debut and took 11th. Not tic City Pro. Look for her on March 2
too shabby for a gal who’s only competed a handful at the Ms. I, where she won the light-
of times overall. weight class in 2003. Cathy LeFrancois.
M O R E U P D AT E S
True Crime Tales Speaking of the Ballad of Craig and Kelly

In case you haven’t kept up with security procedure so humiliating, the only thing
the trials and tribs of the physique worse than having to go through it would be
world’s most notorious murder sus- to have it videotaped and posted on the World
pects since Bertil Fox, the plot Wide Web. For those who feel this man needs
continues to thicken like a classic to be punished…hello.
“Law & Order” episode. Here are the Meanwhile, Ryan, whose mother passed
highlights of some of the more Bizarro away a few months ago, has reportedly gotten
developments that have taken place religion and spends time counseling her fellow
in recent months, as Craig Titus inmates in her area of expertise, exercise and
and Kelly Ryan remain incarcerated diet. She has received visits from several former
in Las Vegas’ Clark County Detention sisters-in-fitness, some of whom have come
Center, awaiting a trial that had, at quietly and discreetly—some not so much—to
year’s end, been rescheduled for April support a friend who has perhaps woken up
2007. from a long sleep to discover what a tragic
In October Las Vegas police ar- mess she’s made of her life.
rested an acquaintance of Titus’ in an Still, both she and Craig maintain that they
alleged murder-for-hire scheme that did not kill their assistant, Melissa James,
Ryan and Titus in 2001. The couple
targeted three key witnesses against remains tight, according to reports.
in December 2005, and, according to the Re-
the couple. Pointing to recorded view-Journal’s Glenn Puit, who quotes taped
phone calls between Craig and the poor schnook, in which a interviews with Ryan conducted by homicide detectives, she
discussion about a “book” and “screenplay” project is believed has so far refused to roll over on her husband.
to be code for the murder-for-hire, the authorities made their Did the Vegas cops go further than Lenny Briscoe would
case. The story quickly fizzled, however, when it was revealed have? (Could Craig possibly have gotten a book deal?) For
that the hit man hired was a setup orchestrated by the police those who want to keep up with—or catch up on—the gory
and a citizen described by the Las Vegas Review-Journal as a details of any and all of these plotlines, the “News & Rumors on
“jailhouse informant.” Craig Titus & Kelly Ryan” forum at GetBig.com continues to be
Meanwhile, a suspicious episode at the detention center a great clearinghouse of info, including all the R-J stories. Go
that turned out to have nothing to do with Titus led authorities on, admit it: This is an episode you haven’t seen before, and
to move him to another cell at the facility, subjecting him to a you can’t bring yourself to change the channel.

Photography by Ruth Silverman
JUST A FEW MEMORIES OF THE YEAR THAT WAS 2006
Familiar
sight.
Michelle
Adams at
the GNC
booth.
Don’t
you
just-
love
this
Hen-
der-
shott
shot?
Newbies and vets at Arnold

Fitness Weekend. Danielle
Hollenshade finished 11th at
the Figure International but by Good times
. Catching up
figure athlet w
season’s end she’d become a es like Chris ith
figure to keep an eye on. ponio-Pate tine Pom-
backstage at
and the Pitts the Cal
burgh.
lar-
Jessica Mr. Popu
ro
Paxson- ity. Cal P
r
Putnam promote y
sa
had Jon Lind
e
a hot signs th
’
rookie winners
n
year— checks o
and she the spot.
got mar-
ried.
eb- More vets and newbies. Tanji Johnson with

ve and D
m il iar sight. Ste n booth. figure rookie Bernadette Galvan.
fa io
Another Champion Nutrit Timea’s Hardbody layout of Bill
e
bie at th Dobbins photos in the December
’06 issue had IM readers raving.
Brave man.
n,
Ron Goldstei
here with
,
C.J. James
promoted
women’s
g
bodybuildin
at
and fitness
his Atlantic
City Pro. He
and partner
-
Stokely Palm
ck
er will be ba
e
in A.C. com
for
September
th e ’0 7 ed i-
tion.
Pretty. Best cell Colette finally made it to the O. Way to go.
Adela’s phone
victory shot. Reg
dress. pretends You can contact
to be Ruth Silverman,
checking
Dr. Dena, for mes-
fitness reporter
here with sages as and Pump & Cir-
tanning
Neveux
Debbie cumstance scribe,

titan Stacy smiles for
Kaufman, the cam- in care of
cut a color- era. IRON MAN, 1701 Ives Ave.,
ful swath
through her
Oxnard, CA 93033; or via e-mail at
rookie year ironwman@aol.com.
in the pros.

Brenda Kelly’s
Active Lifestyle
Keeps Her Ageless
Compiled by Jonathan Lawson • Photography by Michael Neveux
Hair and makeup by Yvonne Ouellette

Height: 5’2”
Age: 48
Weight: 110
Hometown: Born in
Honolulu, Hawaii; raised in
Seattle, Washington
Current Residence:
Los Angeles, California
Occupation: CEO of Brenda
Kelly Productions, fitness
writer, model, actress
Marital Status: Single
Workout Schedule: “I
do cardio or a light weight
program when needed. I have
so much muscle memory
from my years of fitness
competitions, weight training,
swimming, ballet, hula and
teaching exercise classes that
it doesn’t take much to keep
things where they belong.”
Favorite Foods: Healthful:
My own lowfat, made-from-
scratch soups and fresh
sashimi dipped in wasabi
with low-sodium soy. Not
healthful: Fillet mignon with a
loaded baked potato and dry
red wine.
Factoid: “I have one
wonderful child, Andrea. She
is not of my loins but of my
heart. I've had her since she
was seven, and she’s now a
beautiful 5’9”, 21-year old
who just graduated from
a Florida college and is
planning to move to Montana
to set roots. I’m so proud of
her and love her so much.”
Future plans: “I’m set to host
some top TV, Web and media
shows. I love the production
part, so I like to be involved
with all aspects at the back
end as well as being in front of
the camera. I also have some
upcoming Brenda Kelly figure
and modeling contests set for
2007.”
Contact info and Web site:
www.BrendaKelly.com
Motto: Take care of yourself.
You’re worth it. IM
Only the Strong Shall Survive
Midback
Muscle
and Might
Beef Up Your Squats, Pulls
and Presses Photography by Michael Neveux
by Bill Starr

Building a strong, functional
physique is a process that re-
quires constant scrutiny. Since
certain exercises are more enjoy-
able than others, some bodyparts
or areas of the body get consider-
ably stronger and better devel-
oped than others. Some disparity
in strength doesn’t pose a problem.
Should that
difference get way out of proportion,
however, then some changes are in order.
Your relative weakness may not reveal itself
as an injury or even cause pain, but you could
experience diminished performance. Let’s say
your squats have hit a standstill because your
back rounds excessively when you get to the heavy
work sets. The form breakdown causes you to get
out of the proper positioning needed to grind the
bar up through the sticking point. Same deal for the
Model: Daniel Decker
deadlift. When you get to the max poundage, your

back rounds so much that you’re no longer in a posi-
tion to bring the bar to the finish.

Those are common problems if muscles often
you’re handling heavy weights on overlapping, but I
squats, deadlifts or any other heavy believe that when
pulling exercise, and they’re caused you’re setting up a
by weakness in the middle back. So routine, it helps if
this month I want to focus on that you think of it as
frequently overlooked area of the having three parts:
body. Not only will a relatively weak upper, middle and
middle back adversely affect a num- lower.
ber of exercises in your program, Anyone I talk
but if you don’t give it the proper with about mid-
attention, you’ll eventually experi- dle-back exercises
ence pain in that area. That could be invariably thinks
a boon to M.D.s and chiropractors I’m referring to
but not much fun for you. movements for
To be sure, the back is one con- the lats. True, the
tinuous plane, with the various lats are one of the
DEADLIFTS DUMBBELL OVERHEAD

PRESSES
Model: Daniel Deccker

major groups in the midback, but
there are lots of others. You may not
realize that the traps form a large
portion of the middle back. They
originate at the base of the skull and
spread out and down—hence the
name trapezius, a type of quadrilat-
eral. It sweeps down and connects
to your spine at the last thoracic
vertebra, right in the middle of your
back. The traps extend over some
of the latissimus, too, which means
what works for one group usually
works for the other.
Another muscle that makes up
a part of the middle back is also
named for its shape, the rhomboid.
It lies beneath the middle of the
trapezius. Here are the others: ser-
Building more ratus anterior, serratus posterior,
midback teres major, infraspinatus. They all
strength can extend into the upper back and are
help improve strengthened when you work that
your dead- area. Anytime you work your middle
lifts, overhead back directly, you’re also strengthen-
presses and ing your rear deltoids and the small
groups that comprise the rotator
even bench
cuffs—another excellent reason for
presses.
doing some specific exercises for
that area of your body.
That’s especially true if you’re
Model: Ted Arcidi
infatuated with the bench press to

the extent that you forsake all back
work. The combination of ham-

BENCH PRESSES
Model: Tomm Voss

Too much bench pressing without
comparable middle-back work
can lead to shoulder problems.
Hypers are a good
warmup move.
mering away on bench presses middle is as strong
and neglecting to keep your back as your upper and
proportionately as strong leads you lower back, it’s still
down the path to shoulder and rota- a smart idea to have
tor cuff problems that could easily at least one spe-
have been prevented by including cific exercise in your
one or two core exercises for your program for that
middle and upper back. part of your body.
You must have a strong middle Can’t hurt, and it
back in order to squat, pull or may save you some
press heavy weights. Yes, I include grief later. I’ve never
presses. If you doubt that you need heard anyone com- HYPEREXTENSIONS
a strong middle back for overhead plain that his back
exercises, try doing some when that was too strong. An
area of your back is hurt. If you can ounce-of-preven-
do them at all, you’ll be restricted tion idea.
to very light weights. Should your Some of my ath-
midback injury be severe, you’ll dis- letes were unable to handle much back thoroughly before moving
cover that even some of the tamest weight on specific exercises for their to whatever you have planned for
exercises, like curls and crunches, middle backs because their lumbars your middle back. A high-rep set
are impossible to do. were too weak for them to hold the of hyperextensions—back hypers
A strong middle empowers you to proper position on such movements or reverse back hypers—will fill the
maintain a perfectly flat back dur- as bent-over rows or long pulls on a bill.
ing the execution of a max attempt. machine. That’s especially true for My favorite exercise for the
A weakness may not show up until older trainees and those trying to middle back is bent-over rows. You
you try a really heavy weight. One rehab their middle backs. In those can do them with dumbbells, but
thing is sure, though: If the signs are cases I lay out a program of specific unless your back is very weak or
there that your middle back is lag- exercises for both the middle and you’re rehabbing it, use a bar. It’s
ging way behind and you don’t do lower back in equal doses. It works much more effective simply because
something about it, you’re asking for nicely. As their lumbars get stronger, you can use so much more weight.
an injury. Not only that, but a hurt they can handle more resistance on It’s an easy lift to learn, yet there are
midback has no mercy. You won’t be their midback exercises. several key form points. Place your
able to find a comfortable position: Which reminds me—since the feet at shoulder width, toes straight
Standing, sitting and lying will all be lower back is involved in any exer- ahead. Bend your knees and lean
painful. cise for the middle back, it’s always forward while keeping your back
Even if you’re quite sure that your a good idea to warm up your lower tight and flat. Very flat. Let your

BENT-OVER ROWS
even. Look straight That’s the ideal bent-over-row grip
ahead, and pull the for most people.
bar upward until The bar should travel in a straight
it touches your line from the floor to your chest. I’ve
chest. It should seen many pull in a backward stroke
be hitting right at so that the bar touches right at their
your nipples. Do navels. That’s not nearly as effective.
the first few reps Another important point is often
deliberately until abused: Your knees must be bent.
you get the feel of Not much, but they should never
the line, and then be locked. Models in magazines
start being more are frequently shown doing bent-
aggressive with the over rows with locked knees, and
upward motion. young readers copy their form. It’s
Try to bang the bar not only less beneficial, but it puts
into your chest, but undue and unnecessary stress on
lower the bar back the hamstrings as well. You’ll be able
to the floor in a to handle much more weight when
controlled manner. you bend your knees and at the
Never let it crash same time will be lowering the risk
downward. That’s to your hams.
potentially harmful I mentioned that your torso needs
to your shoulders to stay parallel throughout the lift.
and elbows. Pause After you’ve been doing rows for six
a brief moment to eight weeks and have added a
at the bottom to considerable amount of weight to
make sure your your final sets, you can cheat a bit.
back is flat and Breaking from strict form might
parallel before be a better term than cheating.
doing the next rep. When you cheat on a lift, you get
Model: Dan Decker
Vary your grip on each The hardest part inferior results. In this case, you get
of doing bent-over better action, and it’s safe. On your
set of bent-over rows.
rows is learning heavy sets do the first couple of reps
to keep your back with your back parallel to the floor.
arms dangle. That tells you where in the same position throughout On the final sets elevate your torso
you should place the bar. It’s one of the lift. Your torso should not bend at the end of the row. Not much,
the few pulling exercises done with down to meet the bar or rise up at just enough for you to move heavier
the bar away from your body. the end. I’ll amend that advice later; weights higher. That’s helpful be-
The grip: Use straps. Although for now, maintain very strict form. cause you’re still working your target
you may not need them for the If you have bumper plates, use muscles, and the upward movement
lighter warmup sets, you will once them. They’re easier on your joints, is a means of overloading those
the weights get heavy, so you might bar and floor. With bumper plates, muscles and attachments. Don’t
as well get used to them on the way however, there’s a tendency to re- adopt the technique, however, until
to the higher numbers. I have my bound them off the floor to get a you’ve established perfect form and
athletes vary their grip on each set. jump-start on the next rep. Don’t do built a solid base.
I have them start quite wide and, that. It will adversely affect your line If you have a very weak middle
as the weight increases, slide their of pull and cause your back to move and lower back or are in the process
hands in a few inches until they out of position or to round. of rehabbing those areas, dumbbells
end up using a clean grip, which Start out with light weights so might fit your needs more than a
is approximately a thumb’s length you can concentrate fully on your barbell. You can do dumbbell rows
from the smooth center knurl on form. Do as many sets as you need one arm at a time or both arms
an Olympic bar. I alter the grip for to find the best way to lock your together. You can use more weight
a couple of reasons. The change back in place, where to set the bar with one hand, but I believe doing
works the back muscles in a slightly relative to your feet and where you them together is useful as well, since
different manner, and the closer want to grip the bar. During the you force all parts of the middle
grip will be a bit stronger than the learning stage, while you’re using back to work at the same time. Of
wider one, thus enabling you to light weights, use the same grip for course, there’s no reason you can’t
handle more weight. More weight is all your sets. There’s a score on most do both styles, alternating them
always a good thing. Olympic bars 10 inches in from the from week to week or workout to
After you’ve set your feet firmly collars. It’s there to help Olympic workout.
into the floor and made sure your weightlifters find their correct grips I have a friend who was recover-
back is flat and parallel, grip the for the snatch. Grip the bar so that ing from back surgery. The bar was
bar, taking care that your grip is your ring finger is around the score. too heavy, and he felt that rowing

SEATED ROWS
Keep your upper

body locked in an
upright position,
and make your
middle back do
all the work.
Model: Ken Yasuda

the dumbbells simultaneously was design of the machine. If the lifter on the other end, and a bar from a
more advantageous than doing can release the weight without hav- lat machine or something similar
them separately. His problem was ing to twist sideways, fine. On the was locked above the weights or
that his back was too weak for him other hand, if he has to swivel his under the collar of the bar. The lifter
to hold the bent-over position long body in order to move the weight straddled the bar and proceeded to
enough to do any reps. So he rested from the side and position it directly do rows. Sometimes, when a cross
his forehead on the padded back of in front of him before commencing bar wasn’t available, the lifter just
his recliner. That gave him the sup- the rows, then I don’t like it. Twist- gripped the bar and rowed.
port he needed, and he was able to ing your torso while moving any Here’s my view: If the bar and wall
rebuild his back. amount of weight is potentially dan- belong to you, well and good—go
Another good midback exercise gerous, and when you’re attempting ahead and do them. If you’re train-
is long pulls done on a machine. heavy weights, the risk factor soars. ing in someone’s facility or a uni-
As with all exercises, form is every- Against my advice, that type of versity weight room, however, don’t
thing. If you let your upper body T-bar rower was put in the Hop- do them. They wreck the expensive
swing back and forth and use your kins weight room, mostly for crew Olympic bar and damage the wall.
legs to provide much of the force, and swimmers. Not surprisingly, Why not just do bent-over rows?
then you’ll only get marginal re- a number of athletes from those Rowing machines are especially
sults. Keep your upper body locked sports began coming to me and good when you’re rehabbing your
in an upright position, and make the trainer complaining of dings back, since the resistance isn’t that
your middle back do all the work. If to their backs. Since I couldn’t get great. You get your workload in
possible, vary your grip on the sets. rid of the machine or discourage through the repetitions, which is
Start wide, and move your hands them from using it, I suggested that what you want when you’re dealing
in as the poundage gets heavier. they get someone to assist them in with a hurt area.
I prefer higher reps on this one, moving the weights from the side Although the lats are very much
four to six sets of eight to 10 reps. If to the starting position. Those who involved in all of these exercises,
you’re really piling on the resistance listened to me did all right. Those you might want to focus on them
either in stacks or plates, though, who didn’t continued to end up with even more. Wide lats add to any
lower the reps to five. Fewer reps aggravated backs. physique, and strong lats are ex-
done right are more productive than Then there’s the method of doing tremely valuable in a great many
higher reps performed in sloppy T-bar rows that was used long sports activities, such as Olympic
fashion—a truism for any exercise before the various specialized ma- weightlifing, crew and swimming.
in weight training. chines came along. One end of an Chins top my list of lat exercises.
What about T-bar rows? My an- Olympic bar was fixed against the There was a time when everyone
swer has everything to do with the base of a wall. Weights were placed who trained did chins, yet I rarely

chinning ability? I’ve machine hit the lats directly. You
known some who did need to do them in a smooth fash-
weighted chins, but they ion, not herky-jerky, and always to
were very advanced and the front. Again, you can handle
already doing 20-plus more weight in the front; why irri-
without any resistance. tate your shoulders and rotator cuffs
The average person isn’t for no good reason?
going to benefit from An exercise that builds strong lats
adding weight. Here’s is the wide-grip high pull. Olympic
the formula I give my weightlifters do lots of these to help
athletes. It’s simple, and them snatch more weight, and the
it works. Do four sets of top athletes in that sport have some
as many as you can do, of the most impressive lat develop-
and then add the total ment in the world. Use straps for
number of reps. Our these and stay with five sets of five
sample athlete did 10, until you’ve perfected the form and
8, 7, 6, a total of 31. The start handling heavy poundages;
next time he chins. his then do three sets of five, followed
WIDE-GRIP goal is to add at least one by three sets of three. Switching to
CHINS rep to his previous total. lower reps will help you maintain
The increase is generally your form.
accomplished on the Speaking of form, one of the main
first set, although some points to remember when doing
do better after a warmup any exercise for your middle back
set. The athlete did 12, 8, is to keep your entire back rigidly
7, 6 for a total of 33 at his tight. Anytime you round your back,
second chinning session. you diminish the benefits. The best
And so on and so forth. way to maintain a locked back is
Model: Berry Kabov
Should he not be able by squeezing your shoulder blades

to add to the total on a together and keeping them in that
certain day, he’ll do an position throughout the perfor-
additional set. mance of the exercise. I realize that
An athlete at Hopkins some rounding is inevitable when
see people do them now, unless came to me requesting a program you get tired or load up the bar.
they have a special reason. Some to improve his chinning strength Some is okay, but when it becomes
jobs—fire departments, police and because he was going to be tested excessive, stop. Lower the resistance
government security—include chins in six weeks at the FBI Academy. He so you can do the next set flawlessly.
as part of their physical fitness tests. was able to do a dozen at the first A strong middle back is criti-
If you’re looking for a wide flair, workout. At the end of six weeks, he cal to long-term progress for any
do chins with a very wide grip. Few was up to 28 and breezed through bodybuilder or strength athlete. The
do enough chins to warrant the the test. power generated by the legs, hips
need for straps, but if you feel they There are several other reasons and lower back has to be carried
help, by all means use them. Always I like chins. They’re great for build- through the middle in order for the
chin to the front, never behind ing bigger, stronger biceps, and who upper back, shoulders and arms to
your neck. As I’ve stated before, the doesn’t like that? As they enhance use it. When the middle is weak, that
shoulder girdle isn’t designed to strength in the biceps and the prime transition doesn’t occur properly.
deal with behind-the-neck move- movers of the upper arm—brachia- In addition, a strong middle is
ments. You can do more reps in the lis and brachoradialis—that new necessary for you to support heavy
front, so to me it’s foolish to tempt strength can be used in all of your weights on your shoulders, back
fate. Why invite trouble? You’ll find pulling exercises. and overhead. It also enables you to
plenty without asking for it. Chins also help me self-adjust my maintain perfect technique on all
I don’t much like helping some- back. Just before doing my first rep, pulling movements, front and back
one through the sticking point when I exhale, relax my lower body, then squats, jerks, snatches and presses.
he’s chinning, just as I don’t like explode upward to the bar. I can On the more practical side, keeping
giving anybody the “all-you” during feel my back pop and the tightness your middle back strong will save
any other exercise. Weight training lessen. you a great deal of physical—and
is not a team sport. Either you make As I recommended for bent-over financial—pain.
the chin on your own, or you don’t. rows, move your hands in a tad on Editor’s note: Bill Starr was a
Otherwise, your numbers are based each set. Not much, because you strength and conditioning coach
on false assumptions. When you get want to hit your lats. About a thumb at Johns Hopkins University from
tested, no one is going to help you. length is enough to make a differ- 1989 to 2000. He’s the author of The
Get used to it. ence. Strongest Shall Survive and Defying
So how can you improve your Of course, pulls done on the lat Gravity. IM

Mind
MIND/BODY
Training: It’s Good-Mood Food

IRONMIND
F
eeling a little stressed out, like your nerves are frayed? Irritability, anxiety and
Is general anxiety keeping your day off balance? Or is a depression are the three
touch of depression keeping you glued to your couch, stress emotions, and they’re
feeling that just about anything is too big an effort? Don’t probably present in some
worry; it’s perfectly normal to feel a bit down from time to time. form regardless of the exact
As long as it’s not an ongoing situation, one of the most effec- kind of stress you’re under.
tive ways to counter feelings of stress, anxiety and depression Irritability is what makes you
is training. Let’s take a closer look at what might be making go berserk when someone
you feel bad and how a little exercise can help. cuts in front of you in traffic.
Acute stress can be triggered by just about anything that’s Anxiety is a general feeling
gone wrong in your life. Maybe you were in a fender bender or of fear or worry—it’s not specific, like being afraid of falling off
just got dumped by your significant other. Maybe you’re way a cliff, but it’s a gnawing feeling of great apprehension. Some-
behind on an important project. You may have anything from thing’s not right, in a big way, even if you don’t know exactly
a tension headache to a backache to jaw pain—or any of a what it is.
range of stomach-related ailments. You may also have high Depression is characterized by decreased activity and ef-
blood pressure, dizziness or chest pains. It’s not a pretty pic- fort. Everything seems too hard—and too hopeless—so you do
ture, and it can get worse. nothing. Severely depressed people literally don’t get out of bed.
What psychologists call “episodic acute stress” describes As you can guess, any of the negative emotional-behavioral
the lives of people who are always in a rush, constantly feeling states cuts into your training big time. Unnecessary stress eats
they have too much to do, as well as the “awfulizers”—people into your ability to recover, which puts the brakes on your prog-
who think the world is a terrible, dangerous place where any- ress. Anxiety keeps you from being able to fully concentrate
thing that can go wrong will. Worse still is chronic stress, which on your training, to the point where your workouts become a
is the type that grinds you down day after day. Maybe you’re matter of going through the motions and you get about the
stuck in a job you hate or a relationship that isn’t working, or same results you’d get if you were watching someone else train.
you’re caught in some kind of war. That type of stress gives Depression just plain keeps you out of the gym, and you know
rise to feelings of helplessness and makes people quit trying to what that does to your gains—wipes them out.
find solutions to their problems. If you told your grandmother you learned in college that
exercise makes you feel better, she might wonder just why your
parents had to spend so much money to make you so smart.
What even your wise grandmother might not know, however,
is that the positive emotional effects of exercise appear to be
rooted in brain chemistry, and they can actually prove to be a
potent therapeutic tool.
We’ve all heard about endorphins, the source of the so-called
runner’s high, but lately another brain chemical has been get-
ting a lot of attention. It’s called norepinephrine, and scientists
believe it may help the brain manage stress. For the past five
or 10 years animal-based research has shown that exercise
increases concentration of epinephrine in the stress-response-
related portions of the brain. Interestingly, some antidepressant
Neveux \ Model: Binais Begovic
medicines are also known to increase brain concentrations of

norepinephrine.
One theory researchers have come up with is that exercise
enables the body to practice dealing with stress, and, as with
everything else in life, practice makes you good at it. On the
other hand, if you’re sedentary, you lose the edge, and your
body becomes less efficient at dealing with stress.

BodyWhatever its exact mechanism(s), the positive mental
health benefits of exercise are becoming so well accepted
that they’re an integral part of some therapeutic practices.
In fact, clinicians and researchers who study the benefits
of exercise consider it useful for relieving the symptoms
not just of anxiety and depression but also of more seri-
Anti-Aging
Do Something, Live Longer
ous disorders. “Exercise is about as close to a panacea as
A
you can get…. It’s a health inducer, a stress reducer and a study performed by the
self-confidence booster,” says Jerry May, Ph.D., psychiatry National Institute on
professor at the University of Nevada, Reno, School of Aging had more than
Medicine. 300 healthy seniors as subjects
What’s also nice to know is that you don’t have to for six years. The most active
Neveux \ Model: Jeff Hammond

launch into a workout suitable for Mr. Olympia or an burned 2,600 calories a day;
Olympic gold medalist to reap the benefits of exercise. the least active burned 1,766.
Research has supported the idea that even a moderate Researchers found that the
amount of exercise can yield significant improvement in “movers” were 70 percent more
things like anxiety. That’s particularly encouraging because likely to be alive at the end of the
when you’re feeling down, the thought of a three-hour study—and for every 287 ad-
workout is simply not what the doctor ordered. ditional calories they expended
If feeling down has become a way of life for you, seek each day, their mortality risk de-
competent professional help. If it’s something that crops creased by 30 percent. Even gardening and housecleaning
up from time to time, accept it as a normal part of life, but counted. Think about how beneficial a daily weight workout
don’t let those feelings pin you on the ropes. Fight back would be. —Becky Holman
with a little training, and remember that a little might be www.X-tremeLean.com
all it takes. This isn’t the time to try squatting 400 pounds
for 20 reps. Instead, try pumping up your favorite bodypart,
doing technique drills to improve your clean or jogging at
a nice, comfortable pace. The first thing that will happen Happiness
is, you’ll feel better—you’ll know because you’ll feel like
stepping up the intensity. The renewed drive will help you
train a little harder, which will give you your next round of
Older, Bolder, Happier
gains and, consequently, make you feel even better. It’s
A
funny how when things start going well, they just keep ccording to an item
getting better. in the November
When things are going great, you think of training in ’06 Prevention,
Neveux \ Models: Teagan Clive and Frank Zane
terms of adding another inch to your arms or another aging can make us more
50 pounds to your deadlift. When things aren’t going so content. A University of
great, you have a chance to learn that exercise does even Michigan Medical School
more than build your body: It makes you feel good. And study of 542 adults of
when you feel good, there’s nothing you can’t do. various ages found that
—Randall Strossen, Ph.D. the happiest people were
in the 60-to-86 range.
Editor’s note: Randall Strossen, Ph.D., edits the Apparently, as we age, we
quarterly magazine MILO. He’s also the author of Iron- lighten up by “focusing
Mind: Stronger Minds, Stronger Bodies; Super Squats: less on achievement and
How to Gain 30 Pounds of Muscle in 6 Weeks and Paul more on enjoying life and
Anderson: The Mightiest Minister. For more information relationships.” And you thought aging would make you
call IronMind Enterprises Inc. at (530) 265-6725 or Home cranky. It will, but only if you let it.
Gym Warehouse at (800) 447-0008, ext. 1. Visit the Iron- —Becky Holman
Mind Web site at www.IronMind.com.

Bomber Blast MIND/BODY
More Bomber Q&As Getting back into training

overhead—lower-back danger), one-arm rows, lying and seat-
ed overhead triceps extensions, side and front lateral raises,
pullovers, shrugs, deadlifts for reps, squats and calf work with
dumbbells in hand. That’s a short list to remind you.
Take your time to once again familiarize yourself with the
exercises and the concept of lifting, recalling its benefits,
demands and satisfaction. During the first days determine
the exercises you like and can do. Form a logically balanced
routine from the selection—you are better equipped to do that
than I. Start slowly and with light weight and stay in the 10-rep
range. Consider three workouts a week, beginning with some
crunches and leg raises (five to 10 minutes) to strengthen the
gut and act as a physical and mental warmup.
In the early days you’ll experience limited range of motion,
limited strength, stiffness, soreness and fatigue. Your first job is
attaining reasonable conditioning by patiently persisting without
undue mental or physical pressure. Have fun, shun disappoint-
ment and be grateful for everything you can do. That you’ve
chosen to explore and revive your exercising habit is marvelous
and encouraging. You’re back.
Do one exercise for each muscle group in the following
order: chest, back, shoulders, biceps, triceps and legs. Work
up to two or three sets of 10 reps of each. You might want to
Neveux \ Model: Dave Goodin
split your routine into two parts

to give you more time for each
muscle group or shorten your
gym time: chest, back and
shoulders on day one, and
arms and legs on day two, al-
ternating the workouts through
the days, weeks and months
Q: I’m 80 years old, lifted a long time ago and am ahead.
looking for a simple weight-training course. Can In time you’ll become stron-
you help me? ger and more familiar with
A: Good thinking. You’ll increase your muscle and strength yourself and the exercises,
and improve your attitude by returning to weight training. First your training capacity and your
thing I’d do is review the list of basic barbell and dumbbell devotion to good health. With
exercises available to you with the equipment you have said the inevitable progress and
you have on hand: curls, presses from a flat or incline bench increased knowledge, you’ll
(avoid any exercise that involves standing and holding weight be able to vary or expand your
workouts to suit your desires and needs.
Look out. There’s a new kid on the block.
Stress Eat right and be consistent and be
positive and be strong. This stuff works.
Working for the Weekend An added note: This advice is suitable for
any fitness lifter returning to the gym after
a substantial layoff.
Y
ou gotta relax—es- At some point, if you are growing in
pecially on week- interest, you might enjoy my book, Brother
ends—or you could Iron Sister Steel, for general and specific
damage your heart! So say exercise straight talk suitable for all ages.
Finnish researchers who Read, apply, learn and grow.
conducted a study of 788 —Dave Draper
workers. Those who didn’t
Editor’s note: For more from Dave
often feel renewed after their Draper, visit www.DaveDraper.com and
weekends were about three sign up for his free newsletter. You can
times as likely to die of heart also check out his amazing Top Squat
disease or stroke. training tool, classic photos, workout Q&A
—Becky Holman and forum.
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iMAN_FitExpoMar.indd 1 12/28/06 7:35:11 PM
Gallery of Ironmen MIND/BODY
MIND/BODY
Gable Paul Boudreaux

The 1960s was a decade of
change in both society and sport,
and one of the men who represented
a massive shift in bodybuilding tech-
niques and nutrition was a strapping
young Louisiana native named Gable
Paul Boudreaux. Despite his short
stature—he was only 5’5”—Bou-
dreaux managed to make quite a
mark in the physique world of that era.
His future greatness was nowhere to
be seen, however, when the young
man was declared “underweight and
anemic” by Navy recruiters, but Bou-
dreaux was determined to improve his
physique. He began working out, and
Swann
he soon packed on enough muscle
to rack up a half dozen competitive
victories. He reached a sticking point, out of the eight ancillary awards that
though, and it wasn’t until after he were offered! Then he placed second
moved to California in 1962 that he in the ’66 Mr. California contest, after
overcame his problem. which he ceased to compete and
Boudreaux got married, found disappeared completely from the
employment in an magazines and the world of
oil company of- bodybuilding.
fice and enrolled Larry Scott never forgot
ad in college, so he his friend, however, and
had little time at he confirmed recently that
first to continue Gable “was always very
his workouts. charming and easy to get
Eventually, the along with. He trained hard
young athlete and had good concentra-
took up weight tion. Overall, he was a nice
training again, person to be around and
and he found terrific to have in the gym
his way to Vince when you were training.”
Gironda’s famous There could hardly be a
gym. It wasn’t better testimonial to a gym
long before he partner.
made friends —David Chapman
among the many
star athletes
who exercised there. One was the
great bodybuilder Larry Scott, who
gave Boudreaux some good ad-
vice: Train according to Gironda’s
instructions, and follow Rheo H.
Blair’s nutritional regimen [Note:
Blair was featured in the Novem-
ber ’06 Gallery of Ironmen]. Gable
was eager and hardworking, and
he took Scott’s recommendations
to heart. The results were soon
evident: Boudreaux made faster
progress on Blair’s concoction
than any other athlete of the time.
His new bulk and muscularity
helped him win some major South-
ern California competitions. At
Photo courtesy of AMG
the ’66 Mr. International contest,

for example, he won the overall
title plus best arms, chest, back,
legs and most muscular—seven

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Books: 5) “Ronnie Coleman’s The Cost of
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man and Jonathan Lawson (available at
2) The Precon- www.3DMuscleBuilding.com).
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IRON MAN MAGAZINE PROUDLY PRESENTS:
MIND/BODY
The
Bodybuilding
Stars of
Tomorrow
Here Today!
Mike Yablon
Weight: 200 off-season;
188 contest
Residence: New York, NY
Occupation: Personal
trainer; manager, 19th
Street Gym
Contest highlight: ’06
Nationals, 6th LHW

Randy Moore
Weight: 255
off-season; 225
contest
Residence:
Photography by Merv Oxford, MS
To see more great photos
of upcoming physique stars, visit Occupation:
Bookkeeper,
personal trainer,
freight broker
www.GraphicMuscle.com Contest highlights:
’03 Junior USA, 1st
HW; ’04 Nationals,
6th HW; ’06
Nationals, 3rd HW

Readers Write
Muscle-Science Salute tions that were pleasing to the eye. It was great to read that
he was proud of his career as a personal trainer. Hail to a
true iron man!
Keener Bert Kelly
Port Orchard, WA
More Rachel Raves

I just can’t get over Rachel McLish. She was the first Ms.
Olympia
back in the Rachel McLish and John Balik.
’80s, and
now I see
photos of
her in IRON
MAN in
which she
looks better
than ever.
The one of
her flexing
her biceps
next to John
Balik in
the News
Fredrick
& Views
[December
’06] had my
eyes popping out of my head. What a gorgeous woman and
a fantastic representation of what bodybuilding should be.
Kyle McClellan
I thoroughly enjoy your annual Muscle-Science Roundup via Internet
[January ’07]. This year’s was especially good, with cover-
age of beta-alanine, L-carnitine and forskolin. I’m a long- Editor’s note: There are a few more pics of Rachel in this
time reader of IRON MAN and recall Peary Rader’s Readers issue. Find them on pages 150 and 151, along with some
Roundup. I like the way you guys hark back to that era while words of wisdom from her. Also, check out Jerry Brainum’s
still keeping things current and cutting-edge. short video interview with Rachel at GraphicMuscle.com.
James Tushka She definitely gets your attention.
St. Petersburg, FL
Omar Deckard.
In Awe
Deckard Does It I am in awe of X Reps and 3D Positions of Flexion. To be
able to wade through all the science, observe the champs’
Thanks for the article on training and create such a functional muscle-building
Omar Deckard’s chest training. system boggles my mind. POF makes total sense, train-
He’s big and symmetrical, and ing every bodypart in three distinct positions that each
his pec routine is totally old do something specific for muscle growth. And what can I
school. He’ll make a great pro. say about X Reps? An amazing yet simple technique that
Frank Spinoli builds mass. I’ve already added an inch to my arms with
via Internet your system. Steve Holman and Jonathan Lawson are right
up there with Arthur Jones and Mike Mentzer in my book.
Craig Greeter
via Internet
Reg Lewis.
Tarzan Time Editor’s note: Well, with more than 40 years of cumula-
tive training experience Holman and Lawson had better
I always enjoy David have figured out a few things about building muscle. For
Chapman’s stories on more on X Reps, visit www.X-Rep.com. For more on 3D POF,
iron men of the past. I visit www.3DMuscleBuilding.com.
remember Reg Lewis very
Vol. 66, No. 3: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Pub-
well [Gallery of Iron Men,
lishing, 1701 Ives Ave., Oxnard, CA 93033. Periodical Mail is paid at Oxnard, CA, and at
December ’06]. He had additional mailing offices. POSTMASTER: Send address changes to IRON MAN, 1701 Ives
what I call a Tarzan type Ave., Oxnard, CA 93033. Please allow six to eight weeks for change to take effect. Subscrip-
of build—very impressive tion rates—U.S. and its possessions: new 12-issue subscription, $29.97. Canada, Mexico and
from all angles. Reg was other foreign subscriptions: 12 issues, $49.97 sent Second Class. Foreign orders must be in
U.S. dollars. Send subscriptions to IRON MAN, 1701 Ives Ave., Oxnard, CA 93033. Or call
more the Frank Zane type,
1-800-570-4766. Copyright © 2007. All rights reserved. No part of this magazine may be
with very even propor- reproduced in any manner without written permission from the publisher. Printed in the USA.


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